Muscle Intelligence

Joining us on the show today are Stefi Cohen and Hayden Bowe, the creators of Hybrid Performance Method, a virtual gym that provides accessible, affordable, and effective online workout programs to athletes of all skill and experience levels worldwide. Stefi is also a world champion powerlifter and today we speak to her and Hayden about self-development as it pertains to training, diet, and mental wellbeing. We take a deep dive into the evolution of Hybrid as well, talking about their systems, services, and core principles! Stefi gets into her journey as an athlete, covering the many sports she experimented with before finding powerlifting. We touch on the difference between quitting and knowing when to let go, the pressure society puts on women to look good and how training can remedy this, and mindset shifts Stefi went through as she grew mentally and physically. We explore ideas about good health being the foundation of fitness, the problem with myopic training programs that go from zero to 100, and how to know whether you have a natural aptitude for something. Stefi gets into some of the challenges she has had to overcome around performance anxiety and owning her femininity as well. We switch gears from there and hear more about Hybrid, and Hayden weighs in about their approach to diet and their philosophy of providing a huge amount of value for the lowest price point, getting into the many programs with dedicated coaches they offer for different learning paths. Today's show is sponsored by our favorite source for gut health supplements, BiOptimizers, and they are offering our listeners a FREE bottle of MassZymes (you pay a small shipping fee only) at this link. If you suffer from digestive issues like gas, bloating, and cramping even when you're eating healthy, nutritious foods then you could probably benefit from a high-quality enzyme. Head to www.masszymes.com/musclefree for a free bottle to try, and use code 'MUSCLE10' if you'd like to try any of their other products at bioptimizers.com Timestamps Introducing Stefi Cohen, Hayden Bower, and today's sponsor, BiOptimizers. [0:18] Stefi's journey and mindset shifts going from being calorie obsessed to a powerlifter. [3:32] Society's obsession with image, how this affects women, and how training can help. [6:51] Getting in touch with your 'why' and not just getting lean or jacked to copy others. [11:47] Stefi's process going from running to lifting; quitting versus letting go. [12:48] Knowing if you have natural aptitude: The skills, talents, and passion checklist. [15:30] Stefi's natural aptitude for powerlifting and how it feeds into her attitude toward it. [15:30] Habits that fed into Stefi's progress: tracking macros, and shifts in training and diet. [21:33] The need to base any training schedule on a foundation of good health. [27:00] Making progress in steps; how training programs aren't holistic and start too heavy. [28:12] How Hybrid Performance Method helps their students understand how to eat right. [32:47] Struggles Stefi has had with performance anxiety as she got more well known. [37:50] The role of Stefi's accomplishments in allowing her to step into her femininity recently. [40:42] How celebrities can help people accept themselves more by showing vulnerability. [44:07] Core tenets at Hybrid and their variety of affordable fitness and nutrition programs. [46:14] Optimizing communication and systems: aspirations for Hayden and Hybrid. [51:30] The process of going virtual and adding different programs to the roster at Hybrid. [53:09] Stefi's non-negotiable habits around learning, being uncomfortable, and self-reflection. [56:44] The value of being innovative; the innovation lab system Stefi is working on. [1:03:12] How to find Stefi and Hayden online and learn more about Hybrid. [1:06:10]

If you listen to your body as you exercise, you can feel your emotions arise to the surface. Many people try to mute out these feelings, or they exercise to distract themselves from feeling. In today's episode, Ben and Ash talk about why it's important to listen to your body and work through your feelings. As Ben mentions at the start of the episode, these moments are opportunities to connect with yourself which is an important part of connecting with other people. Ben talks about how exercise like yoga has helped him to explore his feelings and he reflects on how this helps in the long-term — where muting negative feelings only helps in the short-term. Ash and Ben then discuss how this makes you more proactive in life as it improves your focus while decreasing anxiety. Ben links this to the energy work of John Amaral and shares the story of what happened when he attended a "nutty" neuro-feedback workshop. Near the end of the episode, Ben provides advice on how you can reinvent yourself by changing your habits before talking about why breathing, walking, and posture are the top three things that you should listen to in your body. To quote one of Ben's good friends, "your body will tell you everything you need to know, if you're willing to listen and pay attention." Listen to this episode to find out how. My main fat source is high quality, extra virgin olive oil. I get mine from Fresh Pressed Olive Oil company - they travel the world to source the highest quality, freshest, and most delicious varieties. Try them out for yourself and get a full-sized bottle for only $1 - go to getfresh35.com. Timestamps Why Ben is back on a yoga kick and the benefits of yoga when muscle building. [2:26] Ben introduces the topic of connecting with others along with the self. [2:52] Feeling your emotions as they arise during exercise. [6:20] Why exploring your feelings results in long-term benefits. [7:18] How Ben convinces people in difficult situations to focus on exercise and meditation. [8:47] How John Amaral changed Ben's life and helped him realize what he wanted to do. [10:01] Ben explains what John does by sharing a story from one of his workshops. [12:04] The importance of having an open mind and exploring different approaches in life. [15:51] Hear about Ben's "nutty" experience with neuro-feedback. [17:24] How we can learn about ourselves by listening to our bodies. [19:32] Nurturing our human connections as a way to uplift our lives. [22:02] Connecting to yourself before connecting to others and how this might affect sex. [24:42] Why you should put aside distractions and take a day to explore your feelings. [26:57] Ben's message to listeners; know that you are stronger than your circumstance. [29:19] Learn how changing your habits is the secret to reinventing yourself. [31:42] Why the idea of balance is subjective; you need to figure out your own targets. [34:55] Hear when and why Ben does yoga and why he doesn't like yin yoga. [36:43] Ben's top three things to watch in your body; breathing, walking, and posture. [39:17] Fixing your walking by focusing on points of weakness or instability. [42:17] Ben talks about his mentors — some of the best exercise gurus in the world. [43:57] Learn about Ben's squat and body workout series; it teaches from the fundamentals. [45:25] How Ben's heavy olive oil consumption has benefited him and which olive oil he buys. [47:56]

With all the unhealthy, unethical meat being produced and distributed in the US, the time is ripe for people to start doing things differently. Enter Belcampo, a company that is revolutionizing meat for the wellbeing of people, animals, and the planet. Today we have their co-founder and CEO, Anya Fernald, on the show to talk about her life story and the evolution, ideals, and practices of Belcampo. We kick things off by hearing some context behind Anya's philosophy. She details her childhood influences and hobbies, and how she fell in love with essential eating and sustainable farming while traveling through Europe learning to make cheese as well as about the practices of traditional agricultural societies. We hear about how this contrasted with her experience of the terrible food culture back in The U.S., leading her to start practicing regenerative farming and eventually founding Belcampo. Anya gets into the practices that make Belcampo different from conventional factory farms, also talking about how they are sequestering carbon, and spreading their approach to farming by partnering with local ranchers. Next up, Anya shares more about the evolution of the company from its roots as a restaurant and butcher evangelizing for wellness, also getting into the exciting new avenues for growth that lie ahead for them! For all this and much more from a true visionary in the field of sustainability, be sure to tune in! Thank you to our awesome show sponsor, makers of Ben's favorite grass-fed collagen and powdered MCT: BUBS, a company making just a few extremely high-quality products and giving back a whopping 10% of their sales to charity. Ben uses their powdered collagen and MCT in his coffee every morning. Use the code MUSCLE for a full 20% off your purchase HERE. Timestamps The value of exercising to uplift mindsets in this difficult time. [0:15] Introducing Anya Fernald, Belcampo, and today's sponsor, BUBS Naturals. [1:35] How Anya and Ben adjust their carnivore diets with olive oil, avocados, and more. [4:47] Learn how to make pemmican, and what goes into making different cuts of meat. [7:51] The role of Anya's farming childhood and love of domestic crafts in her career. [15:23] Moving from culinary training into essential eating and sustainable farming. [18:48] Anya's training making bread, cheese, and exploring links between place and food. [21:46] How great Anya felt traveling and working in Europe on a diet of meat and cheese. [23:30] Shifts in Anya's view of food while living in a traditional agricultural society in Sicily. [25:14] Moving back to the US and becoming unhealthy due to the poor state of meat there. [31:07] Getting the idea to source high-quality meat by deciding to self-rear cows for food. [31:15] Launching Belcampo in 2012 after realizing there was a gap in the market for sustainable beef. [34:30] Challenges selling sustainable meat due to high costs and low-profit margins. [38:58] How much simpler good quality meat is to cook and make taste great. [42:12] The difference between cruel factory farming processes and those at Belcampo. [44:10] How Belcampo's rearing process sequesters rather than emits large carbon amounts. [50:38] Belcampo's empowerment project outsourcing their farming style to local ranchers. [56:48] Growth areas for Belcampo: e-commerce post COVID and stocking grocery stores. [1:03:50] Building the Belcampo brand from its days as a restaurant evangelizing for human and animal wellness. [1:06:38] Problems with wellness food powders and the culinarian glorification of poor health. [1:10:33] That we are disconnected from our food and how to experience more vitality. [1:13:22] Traditional food pairings and how this concept feeds into recipes in Anya's cookbook. [1:16:14] The point of cravings and how being attuned to them can make you healthier. [1:17:18]

Welcome back to another live edition of the Muscle Intelligence show! Today we focus on giving you some new perspectives on your exercise routine and this Q&A session looks at more effective ways, taking inspiration from the strategies of great people as a jumping-off point. We are really aiming to give you a new paradigm for exercise, how it is meant to be, rather than a preconceived notion of what it is! The conversation starts with an exploration of fitness as a more meditative pursuit and how mindfulness and awareness will take you further than a focus on the weight being lifted. We then move into some talk about methods for improving weaknesses; Ben shares simple and actionable strategies for honing in on the more avoidant parts of your body and routine. Ash raises the question of how much each individual should reasonably know about what the processes are carrying out, noting that clients may have different concerns to a coach. Ultimately, exercise will play a different size role in each of our lives and we do not all have to be world-experts on our routine, but we all need to be present while completing it! The conversation then turns to a contrasting approach to fixing problems, focussing on strengths, and applying these strategies to weaker areas. For all this and a whole lot more on bringing yourself into your body and program, listen in with us today! Do not forget to check out our awesome show sponsors, BLUblox for the finest in healthy eyewear! Get 15% off the best blue-light-blocking glasses at https://blublox.com/muscleintelligence, using the code 'MUSCLE'! Timestamps Getting away from what you think you know and the dogma of exercise. [1:40] A more meditative approach to fitness; inside and outside the body. [2:49] Shifting the focus of weightlifting away from a number. [9:51] Practical ways to improve on the weak parts of your exercises and routine. [14:07] Smarter techniques for avoiding injury and making constant progress. [17:02] Client concerns versus those of a coach; protocols are not the answer. [21:36] The mindful dimension to exercise and the opportunity it provides in this respect. [24:28] Prioritizing habits and daily practices over short term willpower. [28:56] Awesomeness versus awfulness; the part that attitude plays in setting goals. [31:50] Differences between Ben's leg days and back days in the past. [37:13] Eye-fatigue, screen time, and the difference that blue-blocking glasses can make. [39:03]

In this episode, returning guest Dr. Benjamin Bikman from Brigham Young University joins Ben to talk about insulin and its role in our overall health, specifically as it pertains to insulin resistance and the various lifestyle and genetic factors that come into play. Insulin resistance is not only strongly correlated to chronic disease, but it can also negatively impact our ability to build muscle, and Dr. Bikman discusses how sleep deprivation and incorrect food types can escalate the problem. He discusses the link between carbon dioxide tolerance and metabolism and how the ketogenic diet can impact metabolic flexibility, highlighting the practical benefits of a cyclical ketogenic diet in general. He also explains how metabolic flexibility can be measured and why it is difficult to identify an ideal resting blood glucose range. The conversation then turns to the controversial subject of fat and protein consumption. Dr. Bikman is an advocate of consuming fat and protein together and gives his reasons for not buying into the plant-based protein trend but rather sticking to the natural proteins found in animals. He also answers questions about adaptive glucose pairing, the relationships between insulin and Crohn's disease, and how eating the right fats aids the fat-burning process. Remember to head over to blublox.com/muscleintelligence and use the code 'Muscle' to get 15% off my favorite protective eyewear. Check out Dr. Bikman's meal replacement supplements at gethlth.com Timestamps An introduction to Dr. Bikman and the work he does teaching pathophysiology. [5:06] The relationship between chronic disease, lifestyle, and insulin resistance. [6:50] Factors that contribute to insulin resistance, including genetics and lifestyle. [8:17] Learn how insulin resistance impacts our ability to build and maintain muscle. [10:58] How eating the wrong foods (not just carbs) could give way to insulin resistance. [12:34] Speculation about the correlation between carbon dioxide tolerance and metabolism. [14:56] An explanation of metabolic flexibility and the impact of the ketogenic diet. [18:26] Dr. Bikman makes a case for the practical advantages of a cyclical ketogenic diet. [23:37] Measuring metabolic flexibility by testing the exchange between oxygen and CO₂. [27:05] Thoughts on the ideal resting blood glucose and two other useful metrics. [30:12] Where insulin resistance starts and the good and bad ways that fat tissue grows. [33:12] Why you might get away with eating more calories when it is fat versus carbs/sugar. [39:29] Protein and other considerations for consuming fat in a healthy, balanced manner. [42:41] Dr. Bikman's take on why you can consume natural sources of protein more or less freely.[46:47] Hear about the circumstances from which Why We Get Sick was born. [50:12] The changeability of insulin resistance and how it can be improved on a variety of diets. [52:18] The problem with plant-based proteins and the processes that are applied to it. [54:17] Answers to question about adaptive glucose pairing and the relationship between insulin and Crohn's disease. [57:41] Eating the right fat, the adaptability of the phospholipid bilayer composition, and how it impacts fat burning. [1:00:06]

We are live again on the Muscle Intelligence Podcast and today you'll hear all about Ben's different courses and workout plans, the work of a few brilliant past guests, a few tips for resetting your neurochemistry, and more! Our exchange begins with Ben talking about his new mentorship program, coaching certificate, and email squat challenge. This brings up the topic of how to target the intended muscles and our hosts also share some thoughts about what it takes to actually undergo a mentorship. It's all about mindset, and Ben takes the opportunity to complicate conventional understandings of this term, arguing that many other factors influence a person's neurological state. Things like genetics, nutrition, light, and sleep all play a role, and so do exercise and gratitude, which means there are steps we can all take to change the way we think! From there, Ben and Ash get into the topic of toxic oxalates in plants, and the brilliant work of Sally Norton, a recent guest on the show. After dipping into the best ways to get your kids to eat what they don't want to and what supplements to give them, Matt Gallant, another past guest, and his incredible work takes center stage. Wrapping up, Ben gets into a few more of his different workout plans, weighing in on which ones would work best for different bodies and conditions, including people on a keto diet and those with type 2 diabetes. Today's show is sponsored by BiOptimizers, a leader in supporting a "biologically optimized state of health" through their range of gut-health and digestive support supplements and other related products. Peruse their products at bioptimizers.com and use the code MUSCLE10 for a discount; Ben specifically recommends their MagTech product, since magnesium is a mineral vital to so many health processes that many of us are deficient in. Go to magbreakthrough.com/muscle to learn more! Timestamps The teaching methods and goals for Ben's coaching and mentorship courses. [0:17] What to expect from Ben's squat mastering course and the great response it has had. [7:01] How Ben tells if students are truly committed to or just interested in his teachings. [11:56] The value of eventually being accountable to yourself; knowing your 'why'. [14:58] How habits, not just thoughts, shape your brain; using exercise to shape 'mindset'. [15:57] Ben's technique using gratitude to get over incidents that make you angry. [19:44] Sally Norton's work on the danger of eating plants due to high oxalate levels. [24:53] Using palatable versions of foods to get your kids to eat things they don't want to. [30:10] Supplements for young children; what Ben gives his kids. [32:37] The amazing use of BiOptimizers and BPC-157 for digestive and inflammation issues. [34:49] Other great products from BiOptimizers and appreciation for Matt Gallant's work. [38:25] Clear and consistent branding and why Ben updated the podcast thumbnail. [41:00] Ben's targeted workouts guides and their applicability to all bodies. [42:18] What Ben's main offering to the fitness community is: execution guidance. [42:18] Full-body workouts Ben offers for type 2 diabetics to re-establish insulin sensitivity. [45:00] The rationalization behind Ben's ketogenic workouts for people without glycogen. [46:04]

So-called health foods that we think are doing something great for us sometimes are leading to the very things we are trying to avoid. Today's guest is Sally Norton and she joins us to talk about chemical compounds called oxalates that are found in plants and the dangers they pose to our health! Sally grew up veggie-centric and spent 16 years as a vegan and vegetarian, and today she tells us about the many health difficulties she experienced before discovering the dangers of oxalates. We take a deep dive with her into the chemical reactions and physiological processes caused by oxalates in our bodies and she weighs in on how these compounds bind to minerals causing things like gout, stopping damaged tissue from healing properly, and blocking our ability to read warning signals from the body. Sally also gets into which parts of different food groups like brassica, leafy greens, tubers, and grains are high in oxalates and should be avoided. We talk about the damage a vegetarian diet can cause to the gut before getting into a fascinating exchange about the birthplace of moral arguments for avoiding meat, with links to Seventh Day Adventism and societies whose reasons to dissuade populations from an animal diet were originally economic. Other talking points are lost methods of preparing vegetables to make them lower in oxalates, how vegans might decrease oxalates, and how Sally thinks about eating meat sustainably as an environmentalist! We have a new promotion from Ben's favorite source for wild-caught, high-quality fish, Wild Alaskan Seafood Box. They've upped the discount to $25 off your first order, and there's no subscription required. Try a box and Ben bets you'll go back for more! Head to http://www.wildalaskanseafoodbox.com/ben/ and use the code BEN. Timestamps Introducing Sally Norton and her work on dangerous oxalates in 'health foods'. [0:17] Sally's plant diet journey that destroyed her health leading her to a new diet. [4:51] How oxalates destroy health and stop your ability to discern the body's signals. [7:55] Health issues Sally faced growing up even while eating a veggie-centric diet. [8:51] Sally's fight with gout as a student and how oxalates can cause gout. [12:45] A molecular description of oxalates and how they bond to minerals causing damage. [14:13] How oxalates get hung up in injured tissue and interrupt the healing process. [18:06] Foods from the leafy green and tuber family that are high in oxalates. [20:37] High oxalate indicators and pre-birth/early life causes for Sally's poor health. [26:00] How to lower broccoli oxalates and dangers of brassica vegetables. [29:54] Lectin and phytates in vegetables and the damage eating them did to Sally's gut. [31:08] Taking isolated vitamins from vegetable sources and stopping trusting what's natural. [34:47] Grains high in oxalates and the birthplace of linking 'health foods' with being moral. [36:05] Veganism as an offshoot of Kellogg's anti-sex Seventh Day Adventism teachings. [39:12] Economic reasons for meat avoidance reframed as moral arguments for veganism. [44:08] Dangers of soluble fiber, and how we have lost old methods of preparing vegetables. [45:47] High oxalates in nuts, and the benign qualities of fermented cabbage. [48:20] Healing oxalate problems as a vegan and how meat bioaccumulates toxins too. [50:55] The dangers of mono-cropping and Sally's preference to build sustainable systems. [52:32] How Sally eats meat sustainably as an environmentalist. [57:12]

With the general risk of cancer only set to increase during the current generation, we face the hard reality of these dangers lingering in our lives. Dr. Nasha Winters is an expert in the integrative approach to fighting cancer and having successfully warded off multiple bouts with the disease in her own life, is positioned well to speak on the dietary and metabolic ways we can reduce risk and strengthen our resilience to it. Dr. Nasha joins us for this episode of the Muscle Intelligence podcast to share this philosophy, talk a little about her book The Metabolic Approach to Cancer and share a whole lot of wisdom on a number of adjacent and related issues! We start off with some basics, chatting about the building blocks of a good diet and how fasting can fit into this. Dr. Nasha also shares her own story and the difficult challenges she faced before she even became an adult, with a teenage cancer diagnosis. From there we chat about protein in a healthy diet, removing gluten and whether soy is as healthy or unhealthy as we often seem to hear. We also get into the damaging effects of too much exercise and the potential for exercise addiction; Dr. Nasha promotes an individual approach to movement and exertion, as there are many different physical needs that we have in order to flourish. We finish off our chat on the topic of pollution and how to purify our bodies from its harmful effects. Join us to hear it all! My main fat source is high quality, extra virgin olive oil. I get mine from Fresh-Pressed Olive Oil company - they travel the world to source the highest quality, freshest, and most delicious varieties.The newest batch is from Spain and Portugal and they are delicious. Try them out for yourself and get a full-sized bottle for only $1 - go to getfresh35.com Timestamps Dr. Nasha's early life and health issues from a young age. [4:53] Dangerous practices around radiation and cancer screening. [10:30] The simple dietary approach that Dr. Nasha takes with her patients. [13:22] Starting from a clean, local and high-quality foundation for what you eat. [18:13] The varied responses to fasting across different types of metabolic systems. [21:25] When to lengthen a fast to three to five days and the effects that start to emerge. [25:19] Protein intake amounts and balancing short and long term objectives. [28:53] Basics to avoid and the real dangers of modern gluten. [32:40] The actual health status of much-debated soy products. [38:18] Our addiction to gluten and the answers that are readily available to solve the problem. [41:11] The final addiction; over-exercising and the serious damage this can do. [45:07] Environmental factors that influence our health and risks of cancer. [47:43] Ways to dilute and reduce the pollution we encounter on a daily basis. [53:22] Dr. Nasha's sauna practice and the natural methods we can all access to sweat healthily. [58:58]

Welcome to this live episode of the Muscle Intelligence Podcast, where Ben and Ash talk about standing together at this moment in history and share some amazing diet and fitness wisdom! We kick things off thinking about all that is happening right now with the backfire against racism, talking about the need for empathy, and how we should use this moment as an opportunity to lend each other support. Ben gets into the core tenets of his workout goals next, speaking about his threefold aims in areas of strength and hypertrophy, mobility and stability, and cardio. In answer to a listener question about beating stiffness, Ben talks about meeting the problem from the inside out by breathing, walking, and meditating. Another listener question encourages some recommendations about what fiber sources to consume while avoiding leaky gut foods and Ben gets into his preference for things that beat inflammation like fermented veg, things from the Cruciferae family, and, of course, avocado and berries! Some other great talking points from today's show are the potential imminent eruption of the Yellowstone volcano, the pitfalls of social media, how Ben got to where he is by mastering what he initially sucked at, and a whole lot more! Today's amazing episode is sponsored by Wild Alaskan Seafood Box. If you're into great food, taking care of yourself, and only putting the best quality food into your amazing vessel, Ben highly suggests visiting wildalaskanseafoodbox.com/ben and using the code 'BEN' to get $25 off your next order! Timestamps The pitfalls of social media: facades, hateful comments, & the skew fan/host dynamic. [0:20] Getting over prejudices and the need for empathy between humans beyond race. [3:30] The potential impending eruption of the Yellowstone volcano and what it could mean. [10:00] Ben explains his 3 workout aims: strength/hypertrophy, mobility/stability, and cardio. [11:51] How Ben builds dynamic movement, a fourth aim, into his existing three already. [17:50] Ashleigh's current workouts focusing on muscle contraction, boxing, and skipping. [18:33] People's tendency not to listen to Ben's workout advice, to their detriment! [20:01] Gut motility; how Ben got so good at certain things: because he used to suck at them. [21:35] How far Ben has come since being a skinny guy who knew nothing about exercise. [23:13] Improving mobility through breathing, walking, and meditating. [26:00] Paying attention to how you walk; the foot's role in knee, hip, back, and shoulder pain. [29:30] A deeper look at Ben's morning breathing practice and its effects on pain and mobility. [32:41] Ben's thoughts on healthy fiber sources: fermented veg, Cruciferae, berries, avocado. [34:25] Quick thoughts on what to eat to manage allergies; avoiding histamine foods. [35:55] How to maximize hypertrophy and Ben and Ash's morning workout styles. [37:43] Ben's thoughts on being a life coach and more on his coaching mentorship. [40:02] Looking at identity, beliefs, and habits for attaining your goals. [42:22] All the great seafood Ben has been eating from Wild Alaskan Seafood Box! [43:07]

Today's guest is Matt Gallant, the savant-like and incredibly successful entrepreneur and CEO of BiOptimizers who has turned his life into a brain and body biohacking experiment! He is here to talk about all his practices and the supplements he uses to perform at a super high level. We begin by considering a theme that plays out through our whole conversation – the fine line between being hyperfocused and neurotically obsessed and the role gratitude plays in this. From there, we chat with Matt about the value of doubling down on one thing and how doing extensive personality tests can help in this respect. We turn our attention to the meat of our conversation next – neurofeedback, a method of clearing the limbic system of traumas and the central place it occupies in Matt's biohacking practice. The intensive, days-long neurofeedback challenges Matt embarks on are taxing on the nervous system and we hear about the compounds he uses to help him withstand them, many of which are produced by his own company! He speaks to the extremely positive impact that his biohacking experiments have had on his relationships, well-being, and business. We are proud to say that BiOptimizers is the sponsor of our show today, and we spend the last moments of our exchange talking about a few more of their products that help to fortify the digestive tract and the benefits of this. BiOptimizers is a leader in supporting a "biologically optimized state of health" through their range of gut-health and digestive support supplements and other related products. Peruse their products at bioptimizers.com and use the code MUSCLE10 for a discount; Ben specifically recommends their MagTech product, since magnesium is a mineral vital to so many health processes that many of us are deficient in - go to magbreakthrough.com/muscle to learn more. Timestamps Introducing Matt Gallant and his work in biohacking his brain and body! [0:17] The benefits of an amazing magnesium product by BiOptimizers! [1:53] Managing the line between hyper-focus and obsession by practicing gratitude. [6:35] Matt's gift for ideation and how he has learned the power of focusing on one thing. [9:02] How personality tests and experimenting can help you find & focus on your strengths. [14:25] Aligning your purpose, passion, and proficiency for optimizing your business. [16:44] The thrill of biologically optimized systems, not to be confused with maximized ones. [20:11] Healing from trauma and how its legacy has fueled Matt's drive to optimize. [24:06] How these small traumas burn brain RAM and Matt's ideal RAM level. [29:02] Learning to control your state by doing neurofeedback and other training types. [30:50] What Matt would tell his younger self at the moment his dad traumatized him. [35:00] The double-edged sword of aspirations: achievements at the cost of self-abuse. [36:00] Matt's experiences and lessons learned doing neurofeedback boot camps. [39:09] Boosting the nervous system by taking ketone ester, magnesium, and more. [40:40] Using lion's mane and other compounds for neurogenesis and neuroplasticity. [47:02] Being cautious when taking compounds that affect receptors like CBD and caffeine. [49:52] How to take magnesium for the nervous system and brain function. [51:12] Being calm but alert: the optimal alpha state. [52:30] Safe neurofeedback cycles ad other brain hacking methods like TMS. [53:38] How Matt's neurofeedback has had positive effects on his life and relationships. [55:38] Breathing, mantras, gratitude, visualization: Matt's meditation practices. [58:48] Proteolytic enzymes and products from BiOptimizers that maximize digestion [1:03:03] Stress's effects on the digestive tract and how to fortify it using BiOptimizers. [1:08:19] Parasympathetic/sympathetic types of exercise, biohacking, neurotransmitters, emotions, lifestyles, supplements, brainwaves. [1:10:22] Where to access BiOptimizers and a special product for days of bad eating! [1:15:10]

There are so many facets that go into making a workout great, which is why Ben has compiled a document to help you understand what's valuable to place your mind and body in the right state. It's easy to think you can just step into the gym unprepared, but this is far from true, so we dive into the document today. We kick off the show by discussing some of the mental work you need to do like meditation, anchoring your superhero, and speaking words of success. We also find out more about being present and why you have to take total responsibility for every action. Along with this, Ben also sheds light on some of the important physical work that needs to be done, like setting up, stabilizing, and initiating, looking at your tempos and rest periods, and ramping up contractions rather than loads. Other topics Ben touches on include what to consume as pre-workout, how to maximize recovery, and figuring out what to eat before you train. Fat is hugely important, and Ben's main fat source is high-quality, extra virgin olive oil. He gets his from Fresh-Pressed Olive Oil company - they travel the world to source the highest quality, freshest, and most delicious varieties. The newest batch is from Spain and Portugal and they are delicious. Try them out for yourself and get a full-sized bottle for only $1 - go to getfresh35.com. Timestamps Why unconscious competence is something to aspire to in exercise. [2:54] Calm those waters: How meditation helps increase focus. [3:24] Anchor superhero you: What this means and how to get it done. [4:18] The importance of changing your state when getting to gym. [5:30] How breathing correctly ups your game and Ben's breath routine. [7:21] Why using strong words — and not victim ones — sets you up for success. [9:40] Habits are everything, so develop ones that help you get where you want to be. [9:55] Go internal and reconnect with your body from the inside out. [11:32] The power of presence and how this shapes your gym (and life) routine. [13:09] Radical ownership: Why you have to take responsibility for everything you do. [14:47] View each rep as an opportunity to make progress. [15:55] Why you should pay attention to tempos and the rest periods. [16:44] Don't get complacent — Challenge those muscles continually. [18:00] Set up, stabilize, and initiate: Three key facets to building muscles properly. [20:04] Quality before quantity — Why less is often more. [24:40] Defining muscle growth and how this frames your workout. [25:30] Three things you need to progress your body: Mobility, stability, and skill. [26:14] Why you have to train mobility and get into range actively. [27:43] The role of isolation and integration in building the body you want. [28:20] Perfect practice, not practice makes perfect. [29:49] Take charge of every inch of every single rep. [29:54] Why you should ramp up contractions and not load. [30:40] Become a warrior and a monk: Ben's tips on how to do this. [32:42] How to achieve both laser focus and savagery. [34:40] Breathe nasally and increase CO2 tolerance. [35:52] Use your mind's eye and visualize process and outcome of every set. [37:02] Get your mind off of the number of reps. It's just a guideline. [37:54] Why you probably didn't #crushedit. [38:39] Go the extra mile and do 10% more than what's asked of you. [39:53] Put your phone away. [40:45] Take care of yourself because recovery begins the minute your last rep is done. [40:55] Why you should develop a strong grip. [41:57] Every day is an opportunity for progress and consistency wins. [42:56] Hydrate incredibly well before you even set foot in the gym. [45:44] How to determine what to eat before you train. [46:28]

Our guest today is Dr. Tina Payne Bryson, author of The Whole-Brain Child, No-Drama Discipline and The Power of Showing Up, three books that take a neurobiological approach to parenting. Interpersonal neurobiology is all about how our brains and minds get shaped by and work in the context of relationships. We spend today chatting with Dr. Bryson about how this concept can help us become better people and better parents, where having ourselves developed more emotional maturity, we can respond in ways that encourage similar traits in our kids. We chat about the concepts of secure versus insecure attachment, which according to Dr. Bryson are the biggest predictors for how a child will turn out. The bulk of today is spent talking about how parents can help their children feel more secure attachment by making them feel safer, seen, soothed, and secure. We also talk about how to discipline by teaching, how a person can only learn when their brain is in a calm state, and how to create a safe environment for a child while still giving them the tools to cope with stress. Another big takeaway from today is the concept of neuroplasticity, which thankfully shows us that our brains are always malleable, and what this means for reversing damage that was caused on us and that we might have caused on our kids. Make sure you join this amazing conversation which is so full of insight into raising healthy and emotionally responsible children. Today's episode is sponsored by BLUblox, so head over to blublox.com and get 15% off your first order by using the code 'muscle'. Enjoy! Timestamps Introducing Dr. Tina Bryson and her work on interpersonal neurobiology. [0:18] Interpersonal neurobiology: How the brain and relationships interact to shape us. [4:33] Neuroplasticity and how the way we treat our kids changes their brains. [5:45] The need for parents to practice awareness of how they behave toward their child. [9:42] Predictors of how children will turn out: secure attachment and parents that show up. [13:58] Types of insecure attachment: avoidant, preoccupied, and disorganized. [17:14] How parents who didn't get secure attachment can earn it and give it to their child. [19:29] The four 'S's of cultivating secure attachment: Safe, seen, soothed, and secure. [21:33] 'S' number one: providing safety by not threatening the child or fighting with your partner. [21:34] How the second 'S' makes a safe environment but still gives kids stress coping tools. [27:02] Mirror neuron systems which make us captive to each other's nervous systems. [34:12] Getting kids in the green zone and the value of sleep for child and teenage health. [35:01] A time when Dr. Bryson and her husband used empathy to make their child feel more seen. [38:59] The third 'S': showing kids how to soothe themselves by helping them calm down. [44:29] 'Secure,' the fourth 'S', and how it comes about as the result of the first three. [51:45] How to discipline correctly by reconceptualizing teaching as discipline. [53:39] Helping a child feel a small amount of healthy guilt to teach them self discipline. [1:00:49] Dr. Bryson's new book and where to find out more about her. [1:04:28]

For this amazing Q&A, Ben kicks things off talking about his six pillars of health, and how to be committed and serious about goals while still remembering to show up in other aspects of life. From there our hosts discuss the value of surrounding yourself with people you aspire to be more like, which also involves the hard task of cutting certain people out. Next up, Ben and Ash give thanks for the amazing power of vitamin D before answering a few listener questions that bring up topics about daily movement, diet, and workouts in relation to recovery, and whether seeing food as a reward is unhealthy. Another listener question about Ben's views on red light therapy leads him to tell a story about a time he may or may not have taken psilocybin mushrooms with one of his best friends and decided to call an expert on the subject! The two called up Dr. Anthony Jay and spent their trip diving deep into DNA with one of the world's experts on the topic! This leads to a discussion about nootropics and psychedelics more broadly, and Ash weighs in about her experience using Phenibut, before she and Ben discuss how psychedelics aren't ubiquitously good; thought leaders who spread the wrong messages about them can lead people into harm's way. From there, our hosts engage a few more listener questions on the subject of keto diets, the main factors involved in weight loss, and how to help a friend who might need health advice without hurting their feelings. Don't miss out on this charmingly diverse conversation firmly centered around your best interests in areas of relationships, spirituality, and wellbeing. Thank you to our awesome show sponsor, makers of Ben's favorite grass-fed collagen and powdered MCT: BUBS, a company making just a few extremely high-quality products and giving back a whopping 10% of their sales to charity. Ben uses their powdered collagen and MCT in his coffee every morning. Use the code MUSCLE for a full 20% off your purchase HERE. Timestamps Ben's move away from myopically focussing on muscle to the six pillars of health. [0:16] Identity shifts, bigger goals, daily wins, accountability: Ben's transformation blueprint. [4:45] Being dedicated to a goal while prioritizing all relevant pursuits. [10:20] The importance of who you surround yourself with, and why Ben loves his friends. [13:26] Gratitude for sunshine and the growing MI Facebook community. [19:23] Listener questions about working out and diet relating to readiness and recovery. [21:10] The importance of daily movement to improve the body's glucose use. [24:24] Seeing exercise as a reward and whether looking at food as a treat is wrong. [26:57] Ben's thoughts on red light therapy and time talking DNA with Dr. Jay on mushrooms. [28:06] Ashley's experiences using Phenibut and how psychedelics aren't ubiquitously good. [32:23] Listener questions about how to use exercise bands and working out on a keto diet. [37:40] Factors influencing weight loss: inflammation, insulin sensitivity, and gut health. [43:21] How to give someone health advice without hurting their feelings. [44:53] Talking ethically raised meat at a great price from Green Pastures Farm. [48:13] Pre-workout routines for glutes and calves; mastering hypertrophy execution. [49:20] Ben shouts out his BUBS MCT and Collagen! [51:48]

Many of us believe our genes doom us to the disorders that run in our families but today's guest, Dr. Ben Lynch argues that with the right plan in place, you can eliminate symptoms, optimize your physical and mental health—and ultimately rewrite your genetic destiny. Dr. Lynch is the author of Dirty Genes, and in it, he discusses eight genes whose correct functioning our health depends on and how to optimize their functioning. Dr. Lynch starts by talking about how he got interested in the field of epigenetics before giving listeners an idea of what this field of research entails. He talks about the concept of translational epigenetics next, according to which our decisions and experiences affect our children and even grandchildren. We spend a great deal of time on the topic of dopamine too, and Dr. Lynch sketches out how people either have less or more of it overall thanks to the functioning of their COMT gene. People with higher or lower dopamine respond completely differently to stressors, and dopamine can become addictive, but the good news is that it can be managed to help accommodate an abundance or scarcity. From there, we talk about the body's microbiome and its effects on health as well as ways to test it and regulate it, before Dr. Lynch shares about the importance of methylation for the body's healthy functioning. Dr. Lynch then runs listeners through the eight genes he discusses in his book, talking about the effects they have on our bodies of not functioning correctly and also touches on some of what we can do to optimize them, including healthy eating, good sleep, stress relief, and environmental detox. In addition, today's conversation covers parenting practices in relation to TV game and fast food addictions, the idea that genes work communally with each other, Dr. Lynch's awesome line of supplements, and a whole lot more! This episode of the podcast is brought to you by Billings, Eating well, and conveniently, is more important now than ever, so we're excited to have a new sponsor: High quality seafood delivered straight to your door From Billing's Seafood Guys. Choose from one of the pre made boxes (5lbs each) or make your own, with options like salmon, cod, halibut, and a range of other seafood options, all sourced directly from Alaska. Use the promo code ben when you visit wildalaskanseafoodbox.com/ben and you'll receive $20 off your first order, plus a free half pound bag of scallops in every box with your membership. Timestamps Introducing today's conversation with Dr. Ben Lynch. [0:17] What epigenetics is and how Dr. Lynch got into it. [4:20] Research questioning how much genetics really is responsible for different health conditions. [7:28] Protecting children from events that cause negative epigenetic shifts. [10:12] Understanding translational epigenetics: passing genetic programming onto offspring. [11:30] Preparing for a predisposed weakness using epigenetic knowledge. [16:11] The problem of dopamine addiction from things like computer games. [19:45] How a genetic susceptibility can result in dopamine addiction. [21:27] Connections between dopamine crashes and other addictions. [21:50] The connection between COMT, dopamine, and addictive/successful personalities. [22:56] Supplementing to accommodate for the inheritance of a typical COMT gene. [26:17] The danger of only supplementing one gene who relies on others to do its work. [26:54] Effects of having naturally high dopamine levels and how to accommodate that. [28:06] The connection between high dopamine and Parkinson's. [30:30] Coping mechanisms to help accommodate naturally high or low dopamine. [31:10] Different stimulation resistance and career suitability according to dopamine levels. [34:28] The necessity of being aware of processed food's effects on dopamine. [36:44] Dr. Lynch's perspectives on 'good-tasting alternatives;' are they any better? [41:57] Treatments for acne and odor and food's effect on the microbiome. [45:30] How to test your microbiome. [49:34] Initial steps for self-diagnosis and treatment for dysbiosis. [51:10] What methylation is and its use as a component of health. [53:31] Checking methylation status by measuring homocysteine levels. [56:18] The first four dirty genes Dr. Lynch speaks about in his book: MTHFR and more. [57:20] Different effects of a riboflavin deficiency and how to treat it. [1:01:01] Dr. Lynch's histamine issues and how he overcame them using probiotics. [1:05:35] The last four dirty genes in Dr. Lynch's book: PEMT, phosphatidylcholine, etc. [1:07:00] Final thoughts on the methylation status of the cell and Dr. Lynch's contact details. [1:08:46]

While we change our habits and mindset to pursue the goals that matter to us most, it's important not to forget to make loving ourselves and others a top priority too. For today's show, Ben and Ashleigh will be talking about this concept using three keywords – friendship, forgiveness, and fat! Before that, though, we hear their thoughts on cardio workouts, breath work, enduring pain, different ideal physiques, and why it's important that efforts to achieve a goal be motivated by personal development rather than trophies. Next up, Ben opens up about his personal journey with bodybuilding, his parents, and the relationships he undervalued along the way. He has realized that the pursuit of optimal health should be far more well-rounded, and this involves cherishing those who matter - even if they have hurt you. Sometimes we get resentful about a person's behavior, as Ben did with his dad, and he shares some techniques he used to develop more empathy that led him toward forgiveness and ultimately, more love. We hear about the community Ben is trying to build next, and how important this notion is for creating a shared sense of support. From there, Ben and Ashley talk about the idea that achieving a goal – burning fat for instance – is all about changing one's habits and mindset. Our hosts show a lot of vulnerability and share meaningful ways to be a happier, healthier, and more loving person in this episode so it's definitely one to tune in for. Before wrapping things up though, they get into some listener questions about recovering from hernias, getting better sleep, and how to gauge if one's resting heart rate is too low, before sharing about their love for some of the well-known products mentioned on this show. This includes BLUblox, today's sponsor, so head over to https://blublox.com/muscleintelligenceand get 15% off your first order using the code 'muscle'! Timestamps Thoughts on coronavirus and countries that are opening up. [0:18] Ben's outdoor breath control cardio workouts and the Muscle Intelligence Trilogy. [3:02] Why cardio workouts are not for fat burning but increasing the body's recovery ability. [6:21] Box breathing, enduring pain, and Ashleigh's James Fitzgerald step-up test experience. [7:59] Breathing's place in pursuing fitness mastery and celeb athletes engaged in MI40. [12:14] Erin Stern's figure transformation and thoughts on different ideal figures. [15:13] Working out for a trophy or for the sake of personal development. [17:41] The importance of valuing friends even while neurotically pursuing a goal. [19:33] Realizations Ben has come to and his gift for coaching holistic wellness. [21:45] How Ben released his anger at his dad and himself through forgiveness. [25:07] The importance of community for assisting others who then reciprocate. [32:59] Supporting people through struggle versus cutting toxic people out. [37:10] Ben's acid test for who he'll train: people who take ownership. [39:44] Beating fat: changing is not hard, but a matter of shifting beliefs and habits. [41:01] Ben's experiment using olive oil to shift his phospholipid bilayer. [44:08] Why people get hernias and step by step guidelines for recovering from one. [47:58] How to get better deep and REM sleep using L-theanine and taurine. [53:33] When to know if a low resting heart rate is a cause for concern. [58:39] The brilliant job BLUblox products do for improving sleep. [1:04:01] Benefits of grass-fed meat from Belcampo over grain-fed. [1:06:10]

Today's very special guest is Erwan Le Corre, the founder of 'MovNat', a synthesis of his passion for real-world physical competency, love of movement in nature, extensive knowledge of Physical Education history, and his personal philosophy of life. Erwan gets into so many topics today that will be of huge benefit to followers of this podcast, talking of course about his philosophy of movement but also his ethos about how to guide thoughts and emotions while becoming the best versions of our selves. Erwan starts off sketching out how MovNat works by being premised on an end goal – becoming physically competent to handle any situation. In this paradigm, physique is not the aim, but rather a byproduct of a much deeper journey in pursuit of skill, much like martial arts. From there, he shares his perspectives on a broader conception of self-development, and the place that taking responsibility, showing commitment, and manifestation occupy in them. Society might negatively affect us, but we empower ourselves by realizing our lives are the result of our choices. Manifestation is real, and rather than involving wanting something material that somebody else has, Erwan sees this practice as only bringing that which is equivalent to our current state. Anything is possible and we shouldn't tell ourselves that we can't have what we desire, but we need to realize that any positive change takes commitment and slowly we will see results. Do not miss this amazing episode with the godfather of MovNat, and a man who truly understands the mindset piece of wellness, Erwan Le Corre. Today's show is sponsored by Billings, Eating well, and conveniently, is more important now than ever, so we're excited to have a new sponsor: High-quality seafood delivered straight to your door From Billing's Seafood Guys. Choose from one of the pre-made boxes (5lbs each) or make your own, with options like salmon, cod, halibut, and a range of other seafood options, all sourced directly from Alaska. Use the promo code ben when you visit wildalaskanseafoodbox.com/ben and you'll receive $20 off your first order, plus a free half pound bag of scallops in every box with your membership. Timestamps Gratitude for the easing of restrictions; using exercise to become more present. [0:23] Talking manifestation and creating your own life with today's guest: Erwan Le Corre. [3:40] Manifestation as a combination of altering events through thought and action. [6:00] Erwan's perspective that mental energy can draw events one has in mind toward them. [9:14] Seeing an experience as the feeling it brings, not its external character. [9:32] How you can only manifest things that are equivalent to your current state. [11:40] The end aim Erwan's approach aspires to: a body that can navigate this world. [11:57] Seeing physiological results as a byproduct of a skills-first teaching approach. [16:01] Aiming to have multidimensional locomotive skills, to handle any physical challenge. [17:20] The idea that physical competence builds confidence, but not in all contexts. [20:40] Links between physicality and spirituality in Erwan's natural movement practice. [25:00] Our culture of compartmentalization and the double-edged sword of specialization. [26:10] Truly empowering ourselves by recognizing that everything we do is our choice. [29:00] How to know whether our choices are good for us: how do they make us feel? [32:13] While 'society' pressures us, we empower ourselves by taking responsibility. [36:51] The damage our tendency to believe we can't have what we truly desire causes. [39:00] Seeing manifestation as beginning with choosing who one wants to be. [40:23] A reframing of mediocrity and considering how it's painted in different religions. [44:27] Understanding that successful people might have bad lives thus shouldn't be idolized. [46:45] Placing the cart before the horse: wanting the result before changing oneself. [47:26] Steps to take to start becoming the person you want to be: having commitment. [48:53] True confidence that can be gained after committing to the hard work of changing. [53:44] Erwan's story that his success started with just an idea. [55:17] Perspectives on what makes a great teacher: reaching the student's heart and mind. [1:01:30]

Welcome back to another Q&A, where Ashleigh and Ben talk about how to optimize your mental and physical wellbeing, considering dieting, workout practices, habits, learning to love discomfort, and more! We begin with a reminder about Ben's six pillars, and how his workouts are becoming more intellectually focused, a time he takes to be hyper-aware about mobility, stability, skill, and strength. This leads Ben and Ash to hone in on the mental aspects of fitness, and they talk about how working out can be a springboard to creating healthier habits as well as how beneficial mentally arduous training can be for your sense of pride and accomplishment. From there they switch to topics of building muscle on a vegetarian diet, managing stress by controlling carbon dioxide, how to be a great leader by learning to listen, and expanding horizons wherever possible. Next up, Ben weighs in on the question of whether a diet or workout plan should be top of mind if you're aiming to lose fat. We hear the typical process he would take a student through, starting with workouts, and then tweaking calorie intake based on heart rate variability. We look at what habits affect HRV too, and also talk about its connection to sympathetic arousal, considering the fine line between healthy and unhealthy amounts. We end things off hearing about Ben's love for all his show sponsors, and he shouts out today's awesome one – Eating well, and conveniently, is more important now than ever, so we're excited to have a new sponsor: High-quality seafood delivered straight to your door From Billing's Seafood Guys. Choose from one of the pre-made boxes (5lbs each) or make your own, with options like salmon, cod, halibut, and a range of other seafood options, all sourced directly from Alaska. Use the promo code ben when you visit wildalaskanseafoodbox.com/ben and you'll receive $20 off your first order, plus a free half pound bag of scallops in every box with your membership. Timestamps The origins of this podcast and how Ben went from bodybuilding to the six pillars. [0:18] How Ben intellectualizes correct workouts using mobility, stability, skill, and strength. [2:28] Keeping aware of the spine and things that move that shouldn't during workouts. [6:11] Ben's two-week workout, workout mindfulness, and becoming consciously competent. [8:50] Using exercise as a way of identifying habits, skills, and attributes you want to create. [14:50] 'Working in': mentally arduous workouts and the rush of pushing through what's uncomfortable. [15:45] Changing your cognitive association with discomfort from negative to positive. [20:58] How to build muscle on a vegetarian/vegan diet taking MAP supplements. [22:33] Controlling stress through breathing and Brian Mackenzie's webinar. [27:17] Listening and being honest from a place of love: good leadership practices. [28:16] Applying the principle of expanding your horizons to the books you read. [31:39] The importance of curating your thoughts if you want to become a better person. [33:26] Using technology versus a natural process to achieve a desired state. [35:33] How blood flow restriction bands work and how to use them. [37:33] Losing fat by upping workouts before cutting calories/changing diet. [39:51] Using heart rate variability to start pulling calories down once workouts are set. [43:22] The line between healthy and unhealthy states of sympathetic arousal. [44:10] Big issues that could drive HRV down: sleep, breathing, stress, food, training. [45:22] Oura Ring use and getting the best seafood box deliveries from Billings. [46:36] Being calmed by Deadliest Catch and visiting untouched places. [49:38] Thoughts on training heavily in the morning and volume in the evening on the same muscle group. [52:07]

Gear up for another episode of Q&A in which Ben and Ashleigh respond to a host of questions asked in their Facebook community. Before diving into the questions, they remind listeners about the importance of getting enough sunlight and spending time outdoors and explain why challenging times like these can be mined for invaluable life lessons on which to build a more secure future. Ben explains why stability is the foundational prerequisite for building muscle and strength, why having the correct form is non-negotiable in exercise, and even if you think you've reached your muscle-building capacity, you've likely only reached about 20%. As far as the business side goes, Ben gives an update on the postponed muscle camps, he gets listeners excited about the new Muscle Intelligence blog page and the content that will be posted there, and outlines what he aims to do with the exclusive mentorship programs he's working on. Returning to the science, your hosts answer questions related to regulating and tracking blood glucose levels, approaching core exercise after a C-section, the possible benefits of CBD, the value of the cyclical ketogenic diet, and the best exercises for improving aerobic health and HRV. Do not forget to visit our great show sponsors, BLUblox, for the best in blue-blocking eyewear. Get 15% off my favorite blue light-blocking and eye-strain reducing glasses from BLUBlox at https://blublox.com/muscleintelligence using the code MUSCLE. Timestamps Hear how spending time outdoors and getting exercise energize you for the day. [1:21] Recognizing the reality that we either move toward pleasure or away from pain. [2:15] Learning from difficult situations and why the current disillusionment can be good. [4:03] The foundational prerequisite to building muscle and strength at any age. [8:05] Why the correct form is so important in exercising effectively and injury-free. [11:50] Learn about the at-home workouts and nutrition plan Ben has available. [16:24] Why it is unlikely to reach your natural potential as far as muscle building goes. [17:52] The value of improving your heart rate variability in building muscle naturally. [21:24] Understanding that exercise is futile without the required internal response. [22:09] Thoughts on box breathing and using your diaphragm while walking. [23:41] An update on Ben's muscle camps and how his mentorships are structured. [26:42] Learn about the new Muscle Intelligence blog page and the content we put up. [32:21] Advice for working your core muscles after C-sections and/or myomectomy. [34:38] Guidelines for where blood glucose levels should be and how to decrease it. [39:21] Ben's thoughts on CBD: purification processes, quality, benefits, and more. [43:08] The value of a cyclical ketogenic diet and the role of genetics, activity, and stress. [47:07] Should you have carbs before or after workouts while on the keto diet? [51:23] Why lowering body fat and building muscle should be synonymous. [55:00] The best exercises to improve aerobic health and HRV. [58:51]

In Ben's opinion, olive oil is without a doubt the most important oil that we have in our diet. With that being said, today's guest is TJ Robinson, the man behind the Fresh-Pressed Olive Oil that gets so much love on the show. After all the hunting TJ does around the world, it was his turn to be hunted by Ben, and the resulting conversation the two have on today's show is worth its weight in gold. TJ had an olive oil epiphany after tasting true fresh-pressed olive oil while on a trip to Sicily during his days as a chef and never looked back. Since then, he has been traveling the world to work with the best producers out there. Ben and TJ do some live testing of different varieties today, and TJ covers the fascinating and intricate ways high-quality olive oil gets produced and assessed, its many complex flavor profiles, and huge health benefits. We hear about the different varieties and TJ's artisanal process compared to the regular and scam-ridden industrial-scale operations. TJ takes care not to mix strains, makes sure to bottle correctly, and strives to get the product to his club members' pantries as quickly as possible. Ben also expresses his love for this food type and speaks about how its antioxidants and polyphenols work wonders for inflammation and wrapping cells' phospholipid bilayer with the right oil type. Thanks to my favorite olive oil company Fresh Pressed for sponsoring the show - if you want to try a full-sized bottle of my favorite high quality, super fresh extra virgin olive oil for just $1, while supplies last, check out getfresh35.com! Timestamps The centrality of good habits in achieving your goals. [0:17] Enjoying real food like olive oil by cutting hyper-palatable food out, and today's guest. [2:29] The many benefits of olive oil and why Ben is totally obsessed with it. [5:28] Keeping the phospholipid bilayer of your cells composed of olive oil fats. [10:02] The story of TJ's epiphany tasting fresh olive oil for the first time in Sicily. [12:01] Good versus bad olive oil and the mafia that controls America's bad olive oil supply. [16:17] Timeframes from pressing day to when TJ's oil reaches customers. [17:46] Health benefits of low yield artisanal methods that keep varieties separate. [20:25] Working with Flos Olei winners and what goes into its competitive judging process. [22:50] A live tasting with Ben and the different markers of an olive oil's smell and taste. [25:59] Moving from smelling to tasting the sample of olive oil and the polyphenol cough test. [30:13] Olive oil as a healthy fat, decreasing inflammation, and what foods to pair varieties with.[33:33] Whether you can spot a good olive oil in a regular shop without having a press date. [39:23] How to store olive oil, when to consume it by, and what deteriorates its quality. [43:36] Colorants, diluting, and how the olive oil Mafia tampers with bad oil it supplies. [44:38] The discovery of the inflammation curing oleocanthal, a natural ibuprofen, in olive oil. [46:41] Membership details and the benefits of signing up for TJ's club: a $1 bottle and more! [48:46]

Welcome back to another great Q&A where listeners get a chance to have their questions answered by Ben and Ashleigh! We start today off hearing some updates on how our hosts have been coping in isolation, and they speak about the value of keeping positive, working hard and eating right, but also knowing how to relax at the end of it all. From there, things move into the subject of good health and the foundational role it plays in achieving optimal physical performance. Ben shares a few tips for what a well-rounded workout involves and then gets deeper into all the things that should be focussed on before that. These, of course, are his six pillars, and listeners get a chance to hear a more in-depth description of what some of them entail. Ben focuses heavily on breathing and we hear about the benefits of building Co2 tolerance through low-intensity interval trainings and other techniques. Today's show also looks at resilience from other angles, and Ben gives listeners all they need to know about how we can learn to program the parasympathetic nervous system to be able to cope with different stressors whether we are genetically inclined to do so or not. Some other questions introduce ideas around managing inflammation, keto workouts, achieving both growth and longevity, and some of what goes into Ben's approach to coaching. We wrap things up with a nod to the show's awesome sponsor, Fresh-Pressed Olive Oil, and remind listeners that they can get a bottle for just a dollar by heading over to getfresh35.com and using the code 'getfresh35'. Timestamps The value of working extra hard but knowing how to relax during the crisis. [0:18] Gratitude, delegation, supplements, and overworking to cope right now. [5:01] The gradual ease of quarantine and Ben's focus on upcoming projects in the quiet. [12:01] Negligent coaches and the value of tailoring workouts to your level. [15:20] Optimizing health before building muscle and the foundations of an optimal physique. [17:26] The breathing side of fitness and becoming more carbon dioxide tolerant using LIITs. [19:25] How aerobics, mobility and stability, and strength and skill make up good fitness. [23:57] Benefits of the OURA ring and where to find good supplements in Canada. [28:01] How Ben's six pillars of optimization appear in his programs. [32:17] Working with your body to build muscle using a health first approach, not steroids. [36:25] Managing stress by gaining conscious control over the autonomic nervous system. [41:31] Ben's coaching focus on breathing, walking, and meditation before muscle building. [44:42] Setting diet and workout parameters to achieve growth and longevity. [48:28] The long list of habits and nutrients that affect inflammation. [51:47] Finding the missing pieces to optimum health and the aim of this podcast. [54:02] Overcoming attachments to self-limiting beliefs and getting through this hard time. [56:02] Ben's love for olive oil and the process behind Fresh-Pressed Olive Oil. [1:00:09] The differences between keto and carbohydrate-heavy workouts. [1:05:04]

On today's show, we are so happy to welcome Dr. Dan Stickler! Dr. Stickler is an optimization expert and fountain of knowledge on all things health and beyond; his systems approach to the human body and mind fits in perfectly with our philosophy here at the Muscle Intelligence Podcast and we can honestly say that he is a true inspiration and leader in his space. In our conversation today, we locate his expertise within the current context of the coronavirus pandemic and let Dr. Stickler weigh in with his findings and understanding of the developing situation. We talk about the immune system and our longer-term responses to this pandemic, something that has surely changed the world forever. The central message of Dr. Stickler's work is the idea of the human body as a complex system; for a long time it has rather been viewed as a complicated system and our guest explains the differences before expanding on the need to view everything with its interconnectedness and relation. We also talk about peptides, another area of specialization for Dan, and he gives us some insight into his approach and process with his clients. Today's episode finishes off with an underlining of the idea of becoming anti-fragile, a goal that we can all aspire to! Do not forget to visit our great show sponsors, BLUblox, for the finest in blue-blocking eyewear. As we spend more time at home and indoors these become more and more necessary, so head over to blublox.com/muscleintelligence, and use the code 'muscle' at checkout, to get a sweet 15% off your order! Timestamps Optimizing our response to the pandemic and preparing for the future. [4:20] Global trends for deaths and confirmed cases across the different countries currently. [09:26] The latest on the symptoms for COVID-19; aches, fever and coughing. [9:32] Demographics which seem to be particularly at risk and mitigating weakness. [12:23] Other measures and supplements for boosting the immune system and resilience. [16:21] The data around vitamin C, mushrooms and CBD oil and the unclear findings so far. [20:41] Dr. Stickler's systems approach to health and the idea of the interconnectedness of the body. [22:01] Where Dr. Stickler starts with his clients; the low-hanging fruit to approach first. [29:01] Foundational tips from Dr. Stickler: understanding your metrics, stress, sleep and mindset. [33:33] Getting out of homeostasis and entering healthy levels of stress. [38:49] The use of DHHB and peptides; Dr. Stickler weighs in! [41:26] How the coronavirus attaches to cells and can be carried by asymptomatic agents. [47:29] The likelihood of the coronavirus being engineered as a weapon. [48:22] Becoming anti-fragile and the development of a framework for this task. [50:01]

Welcome back to another episode everybody — recorded live in quarantine! It's another Q&A since we know how much all of you need it right now. In this conversation, you can expect to hear Ben share a bunch of thoughts on everything from coaching and seafood to writing and meditation! We start off the chat talking about some misdirected thinking on calories and some better ways to go about the pursuit of weight-loss. The discussion turns to independent action and the ability to make changes without external structure before Ben and Ash think more deeply about designing your best life and working backward in order to do this. We also look at stretching and how this can take on a meditative and mindful quality, as you become more in touch with your muscles. The meat of the episode is dedicated to advice for coaches, especially younger ones aiming to make an impression and progress in their work. Ben's main thought here is to stay open to learning and maintain a sense of humbleness. If you are under 30, chances are you actually suck, so the sooner you can get that into your head, the sooner you will be able to move on and improve! To round things off we chat about seafood, writing out ideas, protein intake and some tips for quarantine life! Remember to check out our great show sponsors, Billings Seafood for the best selection of fish and seafood in the world! Visit wildalaskanseafoodbox.com/ben, and get $20 off your order and free scallops! Timestamps Realigning the way we think about calories and weight-loss. [0:25] Implementing purposeful change independently through awareness and action. [6:08] Designing your life and finding your deeper goals and purpose. [10:04] Quarantine stiffness; getting used to new patterns and routines. [15:19] The value of stretching and the meditative quality to lengthening muscles. [17:47] Ben's tips for aspiring coaches and avoiding entitlement and a false sense of confidence. [22:31] The strength of youth and enthusiasm combined with an openness to learning. [28:01] Steps that young coaches can take to facilitate buy-in. [31:29] How Ben goes about creating a new document or learning resource. [34:47] Good over best; getting ideas down and making things happen. [40:03] Nutritional benefits of fish and Ben's story of growing to love eating it. [43:22] Methods for simple, delicious preparation of salmon, Ben style! [48:41] Ash's new dehydrator and why she is so excited about using it during quarantine. [50:30] Healthy amounts of protein according to your unique body and workout routine. [51:34] Fish oil, content production and more! Quick-fire questions from the live session. [55:04] Ben's yoga practice and his favorite style to engage with. [59:16]

We have an extra special episode in store for all of our listeners today! A live conversation with Ben Greenfield that we promise you are not going to want to miss. Ben is one of the most prominent minds in the health and fitness world and his attention to holistic and ancestral ideas is second to none! We get into a big discussion on longevity and all the areas that are to be considered when aiming to optimize for it. Ben also weighs in with his thoughts on medicine, cleansing, diet and health hacks he is currently using. The conversation gets pretty deep so buckle up, Ben leaves no stone unturned aiming for the best, healthiest life possible! He also approaches all of this from a strong desire to help those around him, something that is motivated by pure altruism and love. It is really refreshing to hear someone speak so fearlessly about his desire to help the world realize their potential. Today's episode is at once broad and wide-ranging but also includes specific information on products, ideas, and nutrients that Ben believes are worthwhile. He zeroes in on a bunch of topics, sharing his experiences as well as what research shows us! The final part of our conversation includes Ben's thoughts on parenting and his hopes for his children, something he takes very seriously and purposefully. There is more information in this episode than we can try to summarize, so you will just have to have a listen and be sure to keep a pen and paper handy! As always a big thank you to our show sponsors, BLUblox! Go to https://blublox.com/muscleintelligence and use the code 'MUSCLE' for 15% off the best blue-blocking eyewear in the world! Timestamps Ben's new book and what eventually made it to the press. [6:22] A starting point for longevity; the most important markers to give attention to. [8:33] Walking speed, grip strength and VO2 max; metrics to track for longevity. [14:02] Optimal levels for resting glucose and insulin. [20:18] The increasing evidence for the benefits of a morning cold soak. [26:01] Thinking about the role of protein in relation to longevity. [30:03] A more parasympathetic perspective on food and Ben's appreciation for sustenance. [33:06] The sections of Ben's book that deal with home soaking, sprouting and fermenting. [43:13] Olive oil, black seed oil and the rest of Ben's staples for his pantry. [48:03] Courses, workshops and recipes that Ben and his wife Jessa have offered. [51:44] Ben's unique relationship with his food and how this journey began. [55:27] Couple's therapy, breathwork and plant medicine usage in Ben's home. [1:00:26]

For this episode of the Muscle Intelligence Podcast, Ashleigh and Ben dig deeper into living your best life during the quarantine. We talk about keeping your sights set on priorities, shopping and stocking up and finding the time to work on projects that you really care about. Ben muses about a day that recently went awry and why that might have happened before the conversation turns to evolving as a person through natural phases in life and the habits that allow these important changes to occur easily. Focus is always something that is emphasized on the show and today is no different; being able to say no, remain steadfastly locked in on your objective and ignoring everything else can bring you so many rewards in this current crisis and after! Ben and Ashleigh share their current food shopping habits and why a fully stocked freezer is something to get really excited about before the conversation turns to industry and supporting local businesses so they do not get completely bulldozed by huge corporations. The last parts of today's Q&A chat are spent talking about constant movement during a regular daily routine, fasting while in quarantine and the benefits of allowing your body to get hungry! Thank you to our awesome show sponsor, makers of my favorite grassfed collagen and powdered MCT: BUBS, a company making just a few extremely high-quality products and giving back a whopping 10% of their sales to charity. I use their powdered collagen and MCT in my coffee every morning. Use the code MUSCLE for a full 20% off your purchase HERE. Timestamps The importance of anchors and helping others for staying on top of our priorities. [1:04] Becoming a new person and transforming habits to suit your current needs. [4:15] Ben's experiences integrating physical aspirations into a different phase. [7:10] Saying no, focussing and leaving enough space for what is most important. [12:06] Different shopping and grocery habits during the quarantine. [16:19] The emphasis that the COVID-19 crisis is placing on what is essential in our lives. [19:50] Supporting local businesses instead of huge corporations as things shift. [22:54] Ben's weekend yoga course and the disappointment of not completing it. [26:03] Unconscious movement and the ways that we burn calories during the day. [30:26] Longer fasting periods while at home during the quarantine. [34:30] The magic of hunger and playing with the fire until it is your friend. [39:59] Exciting news about Ashleigh's new recipe book! [41:30] The process of writing and Ben's hopes for finding a mentor for a project. [45:49]

We often talk about the idea of objective versus subjective living on the podcast and our guest today is such a great example of someone acting in the most objective way possible, zeroing in on a goal and then chasing that relentlessly. Kris Gethin is the founder and CEO of Kaged Muscle, a supplement company bringing you the most natural and healthy things you need in your diet. Kris is also a coach and trainer of the highest order, helping his clients reach beyond their natural potential to amazing heights. In our conversation today, we get into the discipline that bodybuilding can instill in the human mind, staying on course to achieve huge goals and the challenge of staying motivated after achieving them. Kris unpacks his thoughts on the part that a coach should play in a client's life, what fear means to him these days and why offering value to those around you will take you that much further in all your pursuits. We also get into the topics of integrity and intention and talk about building a business that resonates with your own values as well as those of your clients. We finish off this great conversation talking about Kris' own fitness routines, his aspirations for the future and where he wants to take his company in the next year. We have an amazing new sponsor for the show today, handpicked by Ben, due to his massive respect for the company and their founder. Billings Seafood Guys offer incredible seafood packages of the highest quality and if you use the code 'BEN' at checkout you will get $20 off your first order. So head over to wildalaskanseafoodbox.com/ben and check it all out! Timestamps Optimizing all areas of life; the benefits of the discipline developed in bodybuilding. [7:53] Kris' philosophy for setting targets and staying on track to hit them. [10:54] Advice for maintaining a commitment to objectives despite relative comfort. [14:43] The actual role of a coach; the lighthouse in the storm. [20:35] Kris' experiences of carrying on through discomfort and pain. [26:04] The meaning of fear to Kris and how he faces it as he gets older. [30:09] Offering value to brands and associates instead of asking for a deal from them. [34:19] Integrity and intention; building a heart-centered business for better sleep! [39:40] Kris' motivation and method for starting his company and selecting products to offer. [40:58] Experimentation with the carnivore diet and where Kris is currently at with his training. [43:45] Looking to the future with Kaged Muscle and their new products. [46:37]

We find ourselves in quite a crazy crisis right now but there is still so much to be grateful for and we can only look forward at the opportunities that are present in front of us. Today's show is the recording of a live broadcast in which the Q&A traverses the usual range of topics with the added element of the coronavirus and quarantine! The first point that is made is that this is an opportunity like none other; why not use this quarantine period and break from regular routine to do something you have always wanted to do or make some important changes in your life? The hurdles that we find in our path are the only way to growth! Ben makes an argument for why this is a better time than any to offer value to others. Whether in your business or outside of it, show people what you can do for them and you will reap the rewards. Ben and Ash talk about their routines during this lockdown period and share some of the steps they have taken to make sure this time is profitable and healthy. They also give a bunch of practical advice for certain exercises and how to incorporate better breathing into your routines before tackling the subject of female weight-loss. The episode ends off with some thoughts on cycling in and out of keto and how to help your body through regular fasting. Thank you to our awesome show sponsor, makers of my favorite grass-fed collagen and powdered MCT: BUBS, a company making just a few extremely high-quality products and giving back a whopping 10% of their sales to charity. I use their powdered collagen and MCT in my coffee every morning. Use the code MUSCLE for a full 20% off your purchase HERE. Timestamps Current opportunities for innovation and support; obstacles as the way to growth. [0:50] The group coaching program that Ben is launching next week! [4:50] Figuring out how to provide more value during this crisis. [8:49] The concept of unimpeachable credentials; more meaningful than anything else. [14:00] Ben's quarantine experience so far and how he started taking action ASAP. [15:38] Doing better instead of more to scale your current projects. [18:02] Routines for food and exercise around the Pakulski home. [24:37] The opportunities that are offered by quarantine to make a massive change. [30:15] Squatting techniques, getting back to bodybuilding and better weight-loss practices. [35:05] Optimizing breathing and opening up the diaphragm for fuller inhalation. [39:20] Finding ways to improve on and beat competitors in your lane. [46:11] Some workout recommendations from Ben for better extensions and range. [48:30] Obstacles to female weight-loss; eating too little, bad gut health and not lifting enough. [50:50] Keto periods and cycling in and out of these as a health tool. [54:30] Some exciting news about the Muscle Intelligence membership site and blog! [1:02:16] Fasting and taking a break from meat protein to jumpstart cell-death. [1:10:15]

Our internal dialogue creates our external reality. When this reality is one of fear, self-doubt, shame, and judgment, it acts as an obstacle, holding you back from living a life of alignment and purpose. No matter how good we may be at goal setting, if we do not work on these mental roadblocks, we will never get to where we want to be. Today's guest is a phenomenal leader in the behavioral and mindset world, John Assaraf. When he started, his focus was on helping people thrive financially. He has since pivoted to helping people overcome what's holding them back. In this episode, John shares his fascinating journey with us and the tools he was given at a young age to succeed. The skills John's mentor equipped him with helped him change his neural pathways of beliefs, habits, expectations, and setpoints. We also learn about achieving goals and why it is a more holistic process than many of us know. It requires activating five parts of our brains, which means that setting the goal is simply the first step. John also talks about the importance of understanding how your emotional responses are triggered when you begin to work on new goals. If you have continually let yourself down by not achieving your goals, you likely have trauma around it. By learning new skills of awareness, you can rewire your brain to set yourself up for sustainable success. John also sheds light on his innercises, and how taking small, decisive steps have cumulative effects that ultimately help create seismic shifts. He shares more on the importance of alignment as well as why focusing on the process and not the outcome gets you where you want to be. John is an incredibly inspiring leader, and we are so grateful he took the time to be with us. Today's podcast is brought to you by BLUblox, the world's most advanced blue light glasses. It's so important to take care of your eyes, yourself, your sleep, especially during a super stressful time. So, head to blublox.com and use the code 'muscle' to get a 15% discount on a pair of these incredible glasses. Timestamps How Ben and Muscle Intelligence community are moving through this challenging time. [3:56] Learn about John's background and the shift that happened in his teaching and thinking. [7:23] Find out what John's mentor showed him that changed his life forever. [9:07] What happens in the brain when we set goals and increasing the likelihood of achieving them. [11:41] What motivated John to write his latest book, Innercise. [15:45] Goal-setting versus goal achieving and what prevents people from taking action. [16:57] How we developed our current neural networks and what we can do to change them. [22:13] Why creating skills and a language of awareness will lead to neural changes. [24:11] Learn more about how mindfulness training brings us back into a state of consciousness. [26:09] How long it takes to develop a new habitual pattern. [28:58] Success comes from following fundamental processes and patterns and commitment [31:14] Learn why you have to interrupt existing processes to create a new mindset. [34:12] Insights into three of John's innercises and how they help retrain the nervous system. [36:14] The Get Off Your Ass Law: Learn about John's GOYA law and what it entails. [40:29] John's unusual way of getting clarity and staying focused on all his goals. [43:38] Find out more about John's meditation routine and how it changes. [48:11]

Peptides will most likely be a familiar term for most listeners of this podcast, with the awareness of their benefits and effects growing steadily during the last part of the 20th century and into this one. Today we are joined by Ryan Smith, one of the top three leading experts on the subject of peptides! He is the CEO of Tailor Made Compounding, a company out of Kentucky that has now gone international. He is here to discuss the impact of peptides, the effects of certain products and just share his general genius for this area of knowledge. It has become clear that peptide use, amongst so many other types of supplements and health science, is the most tissue-specific treatment modality and Ryan shares so much about how this all works in many different cases. You are not going to want to miss out on a second of this conversation! He gets into so many different products, some of which might be familiar and many you may not have heard of too. Do not forget to visit our unbelievable show sponsors, BLUblox. Get 15% off my favorite blue light-blocking glasses from BLUBlox at https://blublox.com/muscleintelligence using the code MUSCLE Timestamps Ryan's work in the realm of peptides and the two approaches his company takes. [2:55] The history of peptides, important discoveries and mainstream awareness. [4:49] Two mechanisms for peptides and different long term benefits. [6:58] A broad-stroke approach with growth hormone versus more precise means. [10:06] Thoughts on the concerns about growth hormones and different types of cancers. [15:53] The excitement around NA-1 and its efficacy in fighting cancer and viral illnesses. [17:09] Dosing schedules and the mechanistic, inner workings of Epitalon. [18:58] Sleep benefits, daily dosage times and fitting into a natural pulse. [20:28] Using peptides to stimulate the pituitary and the effects on sleep. [21:42] The range of mitochondrial peptides that Ryan is working with at the moment. [25:56] The fat loss dimension to this conversation and the results seen so far. [27:21] Ryan's thoughts on the popular BPC-157 and who could use it for best results. [31:11] The products that Ryan is most excited about in terms of brain optimization. [34:07] Statistics for Dihexa and how it compares to other products. [37:08] Cerebrolysin and the results that have been noted in cases of stroke and TBI. [41:27] The areas that Ryan is most excited about currently in the peptide space. [45:25] The process of FDA approval and listing of available products. [47:58] Potential negative effects of peptides; side-effects and allergies. [4:26] Understanding lipopolysaccharides and avoiding some serious health dangers. [50:30] Regulation and legality; avoiding dangerous products from unknown sources. [52:07]

Trainers and coaches often overlook the synergy that is produced when the body and mind are mutually benefited with exercise. Our preoccupation with physical appearance and our "weak areas" have caused us to ignore the role that our mind plays in effectuating the physical changes we long to see. In this episode, Ben interviews Jacques Taylor to discuss workouts that not only develop the body but that are stimulating to the mind – exercises the reset negative associations and rewire the brain to form the positive connections required for holistic transformation. Listeners will learn about the strong correlation between mindset and the physical changes that manifest in the body. Indeed, negative attitudes cause the excretion of cortisol and other hormones that hamper the effect of training on the body, and, therefore, there is strong evidence that suggests that by enjoying exercising, you get much more out of a workout, allowing you to change mind and body simultaneously. It is up to coaches to construct an environment where people engage with their exercises mindfully and where they are systematically guided in changing the way they think about physical training. Tuning into today's conversation, listeners will learn about triggers for the production of BDNF, how the brain's anticipatory nature plays into workouts, and how training can be used to change the mind. Jacques also discusses and gives examples of the seven principles of neuromuscular orchestration. Thank you to our awesome show sponsor, makers of my favorite grassfed collagen and powdered MCT: BUBS, a company making just a few extremely high-quality products and giving back a whopping 10% of their sales to charity. I use their powdered collagen and MCT in my coffee every morning. Use the code MUSCLE for a full 20% off your purchase HERE. Timestamps The importance of not clinging to a mindset and learning to trust your mind flow. [3:36] Why it might be necessary to go through anger to reach peak performance. [5:12] The role of the hormones that are produced by your muscles during exercise. [7:11] Triggers for the production of BDNF in aerobic and anaerobic conditions. [8:55] The restricted physical benefits of exercise on people who dislike exercising. [10:48] The mechanisms that prevent positive responses to exercise in those who find it stressful. [12:53] How the brain can anticipate exercise-related stress even before the workout [15:07] Why some people hate to exercise and ways to combat the negative associations. [17:00] How training can be utilized to develop the necessary skills and transform the mind. [21:33] The advantages and disadvantages of the anticipatory nature of our brains. [25:14] The neurochemical processes that shape a person's mindset about their likelihood to succeed or fail. [27:14] The rationale behind the seven principles of neuromuscular orchestration. [30:57] Principle 1: When you train the body, you inextricably train the mind. [32:59] Principle 2: The resolution of the nervous system is plastic (and this relates to movement). [36:18] Advice for improving thoracic mobility while still maintaining the same load. [42:04] Principle 3: The sensitivity of the nervous system is dynamic. [45:17] Principles 4: The mobility of the nervous system is key to posture and motion. [46:50] Jacque's view on the use of a foam roller to impact the nervous system. [53:03] Principle 5: To perform an exercise, a nervous system must determine which muscles or motor units are best suited and then recruit them. [54:22] Principle 6: The motor units and muscles recruited must produce adequate energy to generate the required tension and power. [58:03] Principle 7: The nervous system coordinates a cardiovascular metabolic and endocrine response required to support the activity of the neuromuscular system. [1:01:10] An example of how you can develop a mental/emotional characteristic in the gym. [1:09:29]

Ben recently celebrated a birthday and talks to listeners about how he approaches these events and why it is different from all other "special" days with materialistic agendas. This year he is spending the week surrounding his birthday in the woods with his family and a friend-mentor and is looking forward to some time for reflection. For him, always asking questions about your own thoughts and behaviors is a sure strategy for personal development. In this episode, Ben talks about letting go of the desire to be right, the importance of engaging in conversations with people who disagree with you or hold different values, and how we should tackle our bad habits and behavioral problems at the unconscious level. Trying to destroy or create a habit is difficult or near impossible, and therefore Ben recommends replacing a bad habit with a good one and shifting your perspective from giving up something to gaining. He also answers questions about effective sleep tracking, the most relevant metrics, and the stress and recovery cycle that training produces. The Q&A wraps up with Ben sharing the value of internal strategies for stress management rather than resorting to external coping mechanisms. Do not forget to visit our friends at BLUblox for the finest, most stylish blue-blocking eyewear available. Get 15% off my favorite blue-light-blocking glasses from BLUBlox at https://blublox.com/muscleintelligence using the code MUSCLE Timestamps Hear about Ben's upcoming meat camp, the location, and his first job as a butcher. [2:40] Ben's stint of vegetarianism, his unhealthy diet, and debates about eating animals. [4:14] The advantages of having an in-person conversation with someone you disagree with. [7:42] Letting go of your need to be right and what David Hawkins can teach us in this regard. [8:45] The well-known book about attachment styles and why Ashleigh finds it problematic. [10:07] How Ben approaches his birthdays and what he'll be doing more of this year. [14:07] The value of being your own worst critic and continuously questioning and reflecting. [15:27] Objective versus process-oriented goals and why implementing daily habits is best. [16:51] Shifting the unconscious and replacing habits rather than trying to destroy or create them. [18:33] Why it is necessary to leverage the unconscious to change behavior. [19:51] Thoughts on sleep tracking, comparing your numbers, and how lifestyle plays a role. [21:42] How training is all about creating physical stress and then recovering as soon as possible. [23:43] Why the respiration rate is one of the most important – yet often overlooked – metrics. [25:25] Internal strategies for stress management versus resorting to external coping mechanisms. [27:22] The powerful opportunity there exists in making food and doing it with care and love. [31:01] An actionable tip for improving your glutes and building your lats while training. [32:52] Remembering that exercise execution is about moving toward the maximum challenge. [36:37]

Our brains are wired in incredible ways to respond to stimulus, remember, and be rewired in ways that profoundly affect our functioning and development. Today we are joined by Dr. John Medina, molecular biologist and author of Brain Rules, a fascinating blend of stories and insights into neuroscience and psychology, with a focus on understanding how the brain functions in order to improve it. In this episode, we are going to talk about some of this functioning, beginning by understanding the nurture/nature mixture that shapes humans as they grow. Of course, the way parents treat their children has a lot to do with this idea of the relationship between influence and brain development. John gives some remarkable insights for the parents out there, sharing some actionable tips to apply right now for being better carers to our kids. We hear about four typical responses to a distressed child, one of which provides them with the tools they need to turn into healthy well-functioning adults, the other three of which are highly damaging. Our conversation touches on anxiety and depression too, and we talk about how to view them in a different light and cure them through different meditations, exercise, and cognitive behavioral therapy. John also weighs in on how to deal with stress, the many gadgets involved in memory, the difference between brain and mind, and the idea that our actions shape our brains. For all this and a whole lot more on the subject of neuropsychology from an incredibly accomplished molecular biologist make sure you tune in today! Thank you to our awesome show sponsor, makers of my favorite grassfed collagen and powdered MCT: BUBS, a company making just a few extremely high-quality products and giving back a whopping 10% of their sales to charity. I use their powdered collagen and MCT in my coffee every morning. Use the code MUSCLE for a full 20% off your purchase HERE. Timestamps Dr. Medina's research: molecular biology & nurture/nature roots of brain functioning. [5:18] The influence of parent responses to distressed children and their personalities. [10:54] Four typical parent responses to distressed kids: three of which are wrong! [12:54] How to acknowledge and give tools to kids when they are in distress to their benefit. [16:30] The confounding, person-specific things about stress that make it hard to measure. [21:33] How to deal with stress: get better at controlling your response to it. [26:03] Depression chemicals and confounders to finding a depression gene: womb trauma. [30:49] How effective CBT is for curing depression, and how it works by rewiring perception. [34:55] How CBT uses rewards for pairing NATs with positive thoughts, withering the NATS. [39:14] Exercise as a combatant to depression on molecular, cellular and behavioral levels. [43:43] Underfunded studies on exercise and mixing aerobic workouts with mindfulness. [49:20] Enhanced executive function induced by walking in spaces with a lot of green colors. [50:04] Teenage executive function improvement through cognitively challenging exercise. [51:20] The many brain gadgets involved in memory and how it unevenly deteriorates. [58:10] Physical differences and 'theory of mind': male and female brain differences? [1.02:30] A perspective that the mind is the 'space' between the neuron 'walls'. [1.08:50] Dr. Medina's reductionist ideas on positive thoughts and neurochemical changes. [1.12:20] Not escalating in anger but rather practicing inductive approaches to rule-making. [1.16:54] Dr. Medina's new book; forgetting everything but the weapon in a threat situation. [1.19:41] The necessity of watching the sunrise in optimizing sleep for hacking the brain. [1.22:20]

Despite Coronavirus hype, Ben and Ashleigh take off their masks to have a great conversation in today's show, covering a broad range of topics. They kick it off with Ashleigh's exciting new project, an organ meat cookbook, and then get into the relationship between one's genes and their ideal diet. Cognitive associations with nasty foods or diet types can cause complications and so it's important to set up positive mental connections with healthy things to eat! Of course, Ben and Ashleigh couldn't get on the air without weighing in on Coronavirus but luckily Ben shares a power pack of vitamins that would make the sickness feel like nothing more than a common flu to anybody with a healthy immune system! Next up, Ben gets into some of his annoyances about people who choose to become bodybuilders for egotistical reasons and pick the quickest route with the most gear to get themselves in a state to compete. We hear why Ben won't train people like this, and about the importance of doing things for the right reasons. Even the world's top athletes can be unhealthy in certain ways though, but fortunately, there are people out there like Ben who know how to support them through their stress. Our hosts then move on to talk about some best practices while training, adherence being a huge one, and then Ben gives some insight into the coaching certification he is busy building, as well as the other things he sees as the best fit for his time. Make sure you don't miss out on these great talking points by joining Ben and Ashleigh today! A big thank you to the awesome sponsor of the show, makers of Ben's favorite grass-fed collagen and powdered MCT: BUBS, a company making just a few extremely high-quality products and giving back a whopping 10% of their sales to charity. Ben uses their powdered collagen and MCT in his coffee every morning. Use the code MUSCLE for a full 20% off your purchase HERE. Timestamps Ashleigh's upcoming organ recipe book; creating new cognitive food associations. [0:30] All the lessons about organ meat Ashleigh learned at Joe beef, and her ideal market. [4:38] Eating in sync with one's genes and perspectives on health issues related to veganism. [6:13] The ineffectiveness of intuitive eating due to cognitive associations with unhealthy food. [9:50] Coronavirus hype and how it won't give most folks more symptoms than flu. [13:44] Ben's immune protocol for beating Coronavirus: Vitamin A, D, C, NAC, etc. [15:30] What Ben will and won't perpetuate as a muscle trainer; health vs obsessiveness. [18:46] How people who pursue true mental health wouldn't be interested in bodybuilding. [23:06] Bad training, poor reasoning, and why the best athletes are not the most healthy. [23:36] How monitoring/optimizing only works if you adhere to workout/diet schedules. [28:19] Seemingly disconnected supportive measures that should be used on top athletes. [31:00] Too much information Ben receives and why Ashleigh won't let him train her. [32:11] Ben's current focuses: the coaching/business certification he is building. [33:13] What shows true knowledge: being able to explain concepts to the people at the back. [35:24] Ben's expertise, the story of the boilermaker, and 'knowing where to tap.' [36:09] The offerings in Ben's certification: everything that goes into a true transformation. [38:08] Something Ben missed in his Coronavirus shield: glycine i.e., BUBS Naturals. [39:00] The contents of Ben's pantry: fresh-pressed olive oil, real sea salt, and BUBS! [41:58] Benefits of MCT for energy and Ben's coffee: liquid Alpha GPC, MCT, Lion's Mane. [43:10] Ben's habit of the week: no phones for the first and last three hours of the day. [45:30]

The new book by Dr. John Berardi, Change Maker is one of the most informative, inspirational and all-encompassing books on health, fitness, and business available. Ben has been completely blown away by its scope, philosophy and the depth of work and thought that has obviously gone into it. We are so lucky to have Dr. Berardi on the show today to discuss the book and his career and we cannot wait to share this great stuff with all of you! John opens up about the importance of openness to lessons that we constantly encounter, before diving into the ideas of purpose and passion. He shares generously about his own story, the difficulties he had growing up and how an almost fatal car crash changed his life forever. We get to talk about the centrality of your own unique abilities and how these, combined with your story and values, can help you achieve amazing things and execute your purpose! John has a strong message for remaining true to oneself and ignoring the powerful influence of what others might do, it is your internal guidance that will tell you which way is best. This does not mean you cannot seek assistance, rather success is only real when it is on your terms and unique to you! We delve deeper into the chapters of the book, looking at coaching and business, goal setting and behavior. For all of this and a whole lot more in a jam-packed episode, be sure to listen in! Do not forget to visit our amazing friends at BLUblox for the finest, most stylish blue-blocking eyewear available. Use the code 'MUSCLE' at checkout for a huge 15% discount! Timestamps The impact Change Maker has already had on Ben and his standout chapter. [4:49] Finding ways to internalize important lessons and carrying them forward. [8:11] Purpose and passion; John's own journey and some of the important moments. [12:17] John's amazing awareness for getting his life back on track in his teens. [15:41] Advice for the managing the shifts that we have to endure; John's systematic process. [18:38] How to use your unique abilities, values and origin story to execute your purpose. [22:29] Taking your bearings from yourself and ignoring what you think others are doing. [28:35] A valuable lesson about believability from Ray Dalio's book, Principles. [34:50] Lessons that Ben learned during his bodybuilding days about theory and reality. [40:04] Weighting a number of believable opinions to have make the most informed choices. [43:09] A parable of a grandma and a turkey on Thanksgiving! [45:25] The 'jobs to be done' overhaul at Precision Nutrition for serving clients more fully. [47:40] The chapter on coaching from Change Maker and the lessons in it about care. [57:57] John's system for goal-setting; focussing on behavior and mastery. [1:04:54] Going deeper with clients using the idea of the 'five whys'. [1:10:50] The best way to read and work through John's book for optimum results. [1:15:57] Extra content and material that John is offering online at the moment! [1:17:50]

Our guest today is the inspiring Dr. Kelly McGonigal and she is here to talk about her new book, The Joy of Movement. Dr. McGonigal is a professor at Stanford University, where she is immersed in the study and practice of movement and exercise as foundational aspects of human flourishing. She teaches a dance class and is involved in many other initiatives helping people from all different backgrounds and areas of life, find joy and health through motion. Dr. McGonigal tells us a bit about her book, the inspiration behind it and who she imagines it helping the most. We also discuss how she decided to include her own story in its contents, personalizing the writing process and bringing the readers into her world. Our guest also gives us some great insight into the building blocks of what she does, talking about relatively recent discoveries around the importance of muscles in our psychological states and more. Viewed through the lens of evolution, movement can be seen as a necessary and enriching part of life and Kelly explains exactly why this is and how movement has made up a big part of social engagement and contribution. To finish off, she talks about ways that movement can be adopted from a potentially oppositional stance and how following what you love is the key to a great exercise practice. Remember to visit our amazing show sponsors, BLUblox, for the best blue-blocking sunglasses available. Use the code 'MUSCLE' to get a huge 15% discount at checkout! Timestamps An introduction to Dr. McGonigal's work and interest in movement and health. [6:31] The role of dance in dealing with stress and experiencing joy. [7:59] How Dr. McGonigal meets people where they are and finds access points for them. [10:34] The jumping-off point for the book and the audience she wrote it for. [14:05] Dr. McGonigal's enjoyment in the writing process and including her own story. [17:39] The newly discovered role of muscles in our bodies and the idea of 'hope molecules'. [20:01] The evolution of humankind and the rewards for social engagement and contribution. [22:54] Solutions for portions of the population who are averse to movement and exercise. [30:05] The value of progress in exercise and how this differs from case to case. [34:13] Overcoming obstacles and fear and how movement can aid people on their journey. [40:21] The everyday application of different exercises and the empowerment of physicality. [43:57] Verbal affirmations, inner mantras and the internalization of positive associations. [45:50]

Welcome back to the show everybody! For this Q&A session, Ben and Ashleigh are tackling some deep and esoteric questions around objective structures for your life, questioning our surroundings, the legacy of family experiences and the minds of sociopaths! Ben has just returned from Bali, back to the cold in Canada and he starts off by sharing how he managed to get some uncommonly good sleep while traveling back. From there the conversation turns to the idea of a proactive approach to your life, staying outcome-driven and how this can simplify your daily choices. Ben makes the argument that we all have an amazing ability to transform and shape our reality and that through inquisitiveness and commitment we are capable of almost anything. Ashleigh explains a little about what goes into the mind of someone without guilt and how we might all have a little bit of these sociopathic tendencies! We finish off the chat considering applying these ideas of objectifying habits to our nutrition, making it easier to stick to our plans and achieve our goals. Don't forget to check out BLUBlox and get 15% off our favorite blue-light-blocking glasses at https://blublox.com/muscleintelligence, using the code 'MUSCLE'! Timestamps Ben's recent experiences traveling and thinking about the dangers of the coronavirus. [0:39] The benefits of a proactive, objective life rather than a subjective and reactive one. [2:45] The uncommon and difficult skill of staying outcome-driven every day. [8:09] Transformative power that we all have through the things we can control. [11:48] The externalization of the conditions of our goals; it's much more internal! [16:44] Having a constantly inquisitive attitude and questioning everything you know. [18:26] Family dynamics and different experiences of growing up in the same home. [21:08] A lack of guilt and what defines a sociopathic mindset. [24:02] Self-preservation, fight or flight states and how this translates into modern life. [27:28] Objectifying your nutrition habits and schedule; different ways to control your intake. [28:54] Ben and Ashleigh's love for organ meat, olive oil, and BLUblox! [32:26]

The life of a Navy SEAL is undoubtedly one of the most demanding setups we can imagine. From the physical and mental challenges, mortal dangers and ultimately the readjustment to something else upon return from service, the process can take a heavy toll on those who opt-in. Our guest today, Jeff Nichols went through all of this and experienced each and every high and low that you may imagine. Today he is a fitness trainer and life coach, having turned his difficulties into something supportive and helpful for others around him. We start off the conversation on the topic of loss and the funerals of people he knew in the military before transitioning into themes of vulnerability and compassion and how Jeff had to learn the importance of these values later in life. Jeff believes that now his life revolves around the special people in it, from friends and family to his partner and his son. He talks a bit about the anchors that keep him going and how this has all inspired him to help as many people with a similar experience to him as possible. For this truly inspiring chat with Jeff Nichols, make sure not to miss this episode! Thank you to our awesome show sponsor, makers of my favorite grassfed collagen and powdered MCT: BUBS, a company making just a few extremely high-quality products and giving back a whopping 10% of their sales to charity. I use their powdered collagen and MCT in my coffee every morning. Use the code MUSCLE for a full 20% off your purchase HERE. Timestamps Jeff's experience in the Navy and the number of funerals he attended. [7:09] The place that vulnerability has in Jeff's life and how he grew into this more recently. [9:48] Jeff's process he had to go through to reach a compassionate outlook. [14:19] People in Jeff's life that give it meaning and the centrality of his current partner. [19:04] The anchors in Jeff's life that allowed him to keep going on his journey of discovery. [24:52] Advice from Jeff for transitioning from one intense lifestyle into something else. [29:06] Finding purpose and bringing in the elements of spirituality and community. [32:22] The place of health, fitness and skills training in Jeff's work and mission. [36:38] Managing stressors and digestion with sleep; the first steps in Jeff's process. [43:22] Jeff's foundational approach to sleep and the two doctors who have influenced him. [48:12] How to get in contact with Jeff and some of his business aspirations for the future. [54:32]

This week's Q&A is an international one, with Ben reporting from his villa in Bali and Ashleigh back in icy Canada! We get to hear about where Ben is staying, the beautiful time he has been having and his hopes for further trips and camps in Bali in the near future! Ben and Ash then dive into some questions from social media, with Ben sharing his favorite holiday spot to take his kids, skepticism on the debate around protein, and why thinking about food too much is a waste of time and energy. The idea of optimal note-taking is also covered, with Ash and Ben sharing their strategies for best learning practices while listening to podcasts. Ben makes a strong argument for a good life being reliant on muscle and strength and the three different parts of exercise that need attention. The episode ends off with some thoughts on fasting and caloric deficits, and why stressing your body can lead to greater failure. Plus, don't forget to check out Ben's favorite grassfed collagen and powdered MCT, which comes from BUBS Naturals, a company making just a few extremely high-quality products and giving back a whopping 10% of their sales to charity. Their powdered collagen and MCT is the perfect addition to your coffee every morning. Use the code MUSCLE for a full 20% off your purchase at bubsnaturals.com Timestamps The amazing time Ben has been having in Bali for the last week! [0:47] Possible retreats and Muscle Camps in Bali in the future! [4:18] The best place Ben has taken his kids on vacation and what made it so great. [5:26] Ideas for note-taking while listening to this and other interesting podcasts! [7:14] Ben's skepticism around the current debates on mTOR and AMPK. [12:20] How muscle and quality of life are intimately linked, and three approaches to exercise. [15:55] Perspectives that wasting time and energy on food can hold you back. [19:33] Cookie-cutter behaviors and why sexier always sells more, even when less healthy. [22:41] The multiple-level effects of living in a caloric deficit and the importance of sleep. [23:35]

It is a challenge in our modern society to be a truly original thinker, to stand by your beliefs in the face of criticism until you end up proving everybody wrong. This is especially true in hotly debated topics such as health and diet, and their connection to longevity. Today's guest, Dr. David Sinclair, is one such thought leader in this very subject, and he joins us on the show to speak about his groundbreaking ideas on epigenetics and longevity that can be found in his new book Lifespan. Dr. Sinclair is responsible for NAD, one of the best longevity supplements that exist. He also pioneered the resveratrol research which had a highly controversial reception at first but which is now largely accepted in the scientific community. In this episode, Dr. Sinclair sits down to discuss a whole plethora of incredibly fascinating biological processes that play a role in aging. He gets into how habits of diet, exercise, contact with chemicals and vibrations, and the intake of a range of different drugs and molecules can intervene in these processes either negatively, or with almost fantastical levels of effectiveness. He gives us all the information we need to know about resveratrol, metformin, protein, mTOR, rapamycin, sirtuins, NAD, and AMPAkines, talking about their functions in monitoring and optimizing the body at the epigenetic level. Dr. Sinclair's commitment to demystifying this vast space is commendable, so this is definitely an episode you should check out, and bring a pen and paper too. We have a new show sponsor! My favorite grassfed collagen and powdered MCT comes from BUBS, a company making just a few extremely high-quality products and giving back a whopping 10% of their sales to charity. I use their powdered collagen and MCT in my coffee every morning. Use the code MUSCLE for a full 20% off your purchase at bubsnaturals.com Timestamps Introducing Dr. Sinclair and Lifespan which dissects why we age. [1:08] How societally orchestrated fear encourages consumerism, reducing longevity. [5:52] The evolutionary rationale behind rewarding the brain for exercise. [9:00] Why it is valuable to create stern rules around junk food: willpower no longer factors in. [9:53] Longevity pathways in relation to resveratrol, metformin, protein, and exercise. [13:15] Using workouts to gain muscle while fasting and taking resveratrol and metformin. [17:24] Questions of whether protein, mTOR, rapamycin, or meat-eating increases longevity. [20:21] Definitions of AMPAkines, mTOR, sirtuins, and NAD, and their role in energy levels. [23:56] How sirtuins help the body live in many ways but are dependent on NAD levels. [27:33] Ways to encourage sirtuin amounts: fasting, exercise, cold and heat exposure. [29:49] Dr. Sinclair's previously controversial research which proved resveratrol increased sirtuins.[31:27] More on the controversy on resveratrol's effects relating to specific enzymes it seeks. [35:00] Recommended resveratrol daily dosage and overdose quantities. [40:51] Benefits of metformin for diabetes 2, heart disease, frailty, and Alzheimer's. [42:40] Downsides of metformin related to timing and reduction in energy/muscle building. [45:13] Effects of rapamycin which seem to reduce or increase longevity depending on dose. [47:44] Impacts inflammation and being overweight have on immune activity and longevity. [49:44] How CD38 blocks NAD and telomeres are one of the causes of aging. [52:45] A major cause of aging: epigenetic changes over time. [54:49] Ways to regulate epigenetic changes: sirtuin proliferation. [57:25] New research of Dr. Sinclair's which 'reboots' cells, reversing mouse blindness. [1:02:19] Structured water, protein misfolding, and their role in aging. [1:04:51] DNA breaks which occur in our bodies and how to minimize them: raising NAD, etc. [1:08:25] Things that encourage DNA breaking: x-rays, CT scans, microwaved plastics, inks. [1:09:45] Ways Dr. Sinclair mitigates free radical exposures: fasting, and taking NAD. [1:13:36] Whether NAD is right for younger people: read page 303 of Lifespan. [1:13:36] Womb activity and constant feeding which sets kids up for bad health. [1:19:28]

It is a challenge in our modern society to be a truly original thinker, to stand by your beliefs in the face of criticism until you end up proving everybody wrong. This is especially true in hotly debated topics such as health and diet, and their connection to longevity. Today's guest, Dr. David Sinclair, is one such thought leader in this very subject, and he joins us on the show to speak about his groundbreaking ideas on epigenetics and longevity that can be found in his new book Lifespan. Dr. Sinclair is responsible for NAD, one of the best longevity supplements that exist. He also pioneered the resveratrol research which had a highly controversial reception at first but which is now largely accepted in the scientific community. In this episode, Dr. Sinclair sits down to discuss a whole plethora of incredibly fascinating biological processes that play a role in aging. He gets into how habits of diet, exercise, contact with chemicals and vibrations, and the intake of a range of different drugs and molecules can intervene in these processes either negatively, or with almost fantastical levels of effectiveness. He gives us all the information we need to know about resveratrol, metformin, protein, mTOR, rapamycin, sirtuins, NAD, and AMPAkines, talking about their functions in monitoring and optimizing the body at the epigenetic level. Dr. Sinclair's commitment to demystifying this vast space is commendable, so this is definitely an episode you should check out, and bring a pen and paper too. We have a new show sponsor! My favorite grassfed collagen and powdered MCT comes from BUBS, a company making just a few extremely high-quality products and giving back a whopping 10% of their sales to charity. I use their powdered collagen and MCT in my coffee every morning. Use the code INTELLIGENCE for a full 20% off your purchase at bubsnaturals.com Timestamps Introducing Dr. Sinclair and Lifespan which dissects why we age. [1:08] How societally orchestrated fear encourages consumerism, reducing longevity. [5:52] The evolutionary rationale behind rewarding the brain for exercise. [9:00] Why it is valuable to create stern rules around junk food: willpower no longer factors in. [9:53] Longevity pathways in relation to resveratrol, metformin, protein, and exercise. [13:15] Using workouts to gain muscle while fasting and taking resveratrol and metformin. [17:24] Questions of whether protein, mTOR, rapamycin, or meat-eating increases longevity. [20:21] Definitions of AMPAkines, mTOR, sirtuins, and NAD, and their role in energy levels. [23:56] How sirtuins help the body live in many ways but are dependent on NAD levels. [27:33] Ways to encourage sirtuin amounts: fasting, exercise, cold and heat exposure. [29:49] Dr. Sinclair's previously controversial research which proved resveratrol increased sirtuins.[31:27] More on the controversy on resveratrol's effects relating to specific enzymes it seeks. [35:00] Recommended resveratrol daily dosage and overdose quantities. [40:51] Benefits of metformin for diabetes 2, heart disease, frailty, and Alzheimer's. [42:40] Downsides of metformin related to timing and reduction in energy/muscle building. [45:13] Effects of rapamycin which seem to reduce or increase longevity depending on dose. [47:44] Impacts inflammation and being overweight have on immune activity and longevity. [49:44] How CD38 blocks NAD and telomeres are one of the causes of aging. [52:45] A major cause of aging: epigenetic changes over time. [54:49] Ways to regulate epigenetic changes: sirtuin proliferation. [57:25] New research of Dr. Sinclair's which 'reboots' cells, reversing mouse blindness. [1:02:19] Structured water, protein misfolding, and their role in aging. [1:04:51] DNA breaks which occur in our bodies and how to minimize them: raising NAD, etc. [1:08:25] Things that encourage DNA breaking: x-rays, CT scans, microwaved plastics, inks. [1:09:45] Ways Dr. Sinclair mitigates free radical exposures: fasting, and taking NAD. [1:13:36] Whether NAD is right for younger people: read page 303 of Lifespan. [1:13:36] Womb activity and constant feeding which sets kids up for bad health. [1:19:28]

While 90 years seems like a fairly old age to be living until, our guest for today thinks that in the next 50 years, humans could be reaching ages as high as 180. We are joined in this episode by Dave Asprey, New York Times bestselling author and CEO of Bulletproof, True Dark and 40 Years of Zen. Dave joins us to speak about his new book Super Human, which discusses ways to reach far higher ages than we thought possible. Our guest speaks about the many health issues he struggled with as a child and how he discovered that holistic wellbeing is affected by a mixture of epigenetics, trauma, and biology. He gets into how his trauma affected him, and how he discovered that his birth story played significantly into this. Dave also speaks about his journey to discovering all kinds of lesser-known and practiced approaches to health and age prevention. He discusses Stan Grof's research, a meditation retreat in Mount Kailash, and how he found smart drugs and brain hacking long before their popularization. We also speak about alpha, beta, delta, and theta brain waves, covering when each is most active, how they affect our behavior, and what Dave is doing to optimize them using technology at 40 Years of Zen. Finally, Dave speaks about the seven main contributors to aging that appear in his book, and what we can do to combat those processes in our bodies. This episode was sponsored by BLUblox. Get 15% off my favorite blue-light-blocking glasses from BLUBlox at https://blublox.com/muscleintelligence using the code MUSCLE Timestamps An introduction to Dave Asprey, writer of Super Human who aspires to be 180. [1:58] Reaching holistic health approaches through a body-first or mind-first approach. [4:52] The failure of Western medicine to help Dave's struggles with health as a child. [8:35] Combined causes of Dave's problems: epigenetics, trauma, biology. [9:48] Dave's traumatic birth story and its connection to some of his health struggles. [11:32] Stan Grof's and eastern philosophies about trauma and its effect on personality. [15:20] Internal traumas and the way they affect our personalities and habits. [16:48] Parenting styles and their potential to cause or reduce trauma kids experience. [18:46] What caused Dave to go on meditation retreats in Nepal and Mount Kailash in Tibet. [20:03] How eating pig's ears for collagen in Tibet helped heal Dave's knees. [24:14] Dave's journey with smart drugs, brain hacking, and higher cognitive performance. [25:50] Benefits of neuro-feedback and dangers of self-administering it. [28:58] What super brains are and how 40 Years of Zen optimizes brain patterns. [30:37] Neural circuitry and specifics of how Alpha, Beta, Theta, and Gamma waves function. [33:20] What Alpha, Theta and Delta waves feel like and how to access them naturally. [37:18] Why waking delta is not a good state for everybody. [39:47] How to live to 150 years old by avoiding the things that age you or cause death. [42:49] The role telomeres, stem cells, and mitochondrial mutations play in aging. [47:59] Ways that intracellular/extracellular debris and cellular stiffening cause aging. [53:29] Ben and Dave's experiences building testosterone with supplements and more. [1:00:06] How Dave uses testosterone pellets and whether they are painful to get inserted. [1:01:42] Sexual applications for testosterone cream, PT-141, and MSH. [1:04:21] The uses of peptides for longevity. [1:06:37] How gratitude, diet and, sex can increase happiness. [1:08:40]

The time has come for us to change the world but first, we have to change ourselves by getting outside, getting uncomfortable, and finding our greatness. This is one of the deeper Q&As we've had on the show because today Ashley and Ben talk real with each other about the things that matter most and how to get back in alignment with them. Before all that, they kick off their discussion with some updates about Ben's camps with Milos and his new collaborations with some of the world's greatest chefs to create simple, quick, supremely healthy dishes. Ben then gets into some of his thoughts on a neurotransmitter-based approach to mindset, or the idea that the state of the brain is caused by the chemicals that run through it. These chemicals are affected by our diets, sleep patterns, exercise, meditation, and other factors too, so achieving a healthy mindset can't be done through mere positive thought alone. We then hear a question from a distraught bodybuilder whose fitness obsession is ruining his life, and Ben gives one of the most moving pieces of advice about gratitude, the magic of our bodies, the gift of life we have heard on the show yet. Finally, we get into some great bits of advice for living in alignment with the values of the soul and how we should try to synch these as far as possible to achieve a state of peace and wellbeing, and live a life of the quality we deserve. Timestamps Healthy, simple, high-fat cooking how-to videos Ben is working with chefs to develop. [0:17] How well the muscle camps are going and what a great trainer Milos is. [6:59] Living in the present, practicing, and not letting your age dictate your identity. [8:58] A view of mindset as being the result of neurotransmitters more than positive thought. [12:50] Optimizing neurotransmitters through positive habits like a good diet and exercise. [13:52] How we sometimes treat ourselves the worst out of everybody. [17:48] Seeing the positive in negative things to hijack our dopamine systems. [18:40] Keeping your kid's brain positive by being in nature and avoiding computer games. [19:54] Feedback loops where negative emotions cause negative neurotransmitters. [24:22] How the brain is wired through evolution to get rewarded from movement. [25:13] Using the 'breathe, walk, meditate' method to achieve healthy neurotransmitters. [25:40] How to meditate by being, not doing. [27:40] Advice for a bodybuilder whose life is falling apart because of a fitness obsession. [28:44] A tip: to be grateful and set reward-based, not punishment-based intentions. [30:25] Recognizing the magic of our own bodies as a way of staying grateful. [31:40] Another cause for anxiety: living out of alignment with your soul's values. [36:25] How to honor people you miss while traveling: crush every moment. [40:16] The possibility of fulfilling your soul's values even if they contradict each other. [41:16] Ben's plans to get his kids involved in his travels as soon as possible. [41:28] What makes Ben smile most: his family. [44:06] Lessons Ben teaches about holistic approaches to wellbeing at Muscle Intelligence. [47:21]

Why is it that while many of us know what activities we should be doing to live our best lives, we often end up doing the exact opposite ones? Rather than eating healthy food, getting good sleep, exercising, and spending time with those we love, so many of us live sedentary lives, glued to a screen of some kind, and practicing terrible eating habits. Today's guest is Dr. David Perlmutter and he has recently co-authored Brain Wash with his son Dr. Austin Perlmutter. In this episode, Dr. Perlmutter makes a compelling argument that life in a modern society constantly influences us into the position where we are making decisions using our amygdala rather than our prefrontal cortex. The availability of quick-fix solutions such as social media and fast food appeal to the human reward system making it hard not to make impulsive choices based on instant gratification rather than concerns for long term wellbeing. Joining this conversation, you will hear Dr. Perlmutter speak at length about how the outcomes of these poor decisions create feed-forward cycles that serve to impede our decision-making abilities even further. Fortunately, we do have an escape route from it all in the form of neuroplasticity, our innate ability to rewire our brains and reconnect them to the prefrontal cortex, thus paving the way to a more balanced and wholesome existence. This brilliant episode has been sponsored by BUBS Naturals, the supplier who makes the highest-in-class quality collagen protein powder and MCT oil Ben uses in his morning intelligence coffees. Go to bubsnatural.com and use the code MUSCLE to get 20% off your order. Timestamps Dr. Perlmutter and his work about changing our relationships with the brain. [0:17] What BUBS supplements can do to increase your collagen intake. [2:38] Psychological manipulation techniques designed to keep us using technology. [4:57] How worrisome it is that people spend six hours a day in front of a screen. [6:35] Why its society's fault that people blame themselves for not keeping commitments. [9:07] Good vs bad decision making: the prefrontal cortex vs the amygdala. [9:29] Disconnection syndrome: society-induced disconnection from the prefrontal cortex. [11:30] The connection between inflammation and alienation from the prefrontal cortex. [12:42] Neuroplasticity and how to use it to empower yourself to rewire your brain. [14:06] Influences to impulsive decision making discussed at the beginning of Brain Wash. [15:04] Internet remedies to society-induced inferiority that lead to impulsive decisions. [17:20] The incoherence of the reward system and the treat-laden modern environment. [20:15] Modern social dietary customs compared to circadian eating and fasting. [23:46] Plus sides to tech: we can measure our health status easily. [27:57] How Western medicine has the wrong approach by treating symptoms. [30:28] Fight or flight moments where amygdala responses are necessary. [32:09] Moments which require more considered responses from the prefrontal cortex. [33:05] Getting past an 'it's too late to heal' mentality by understanding inflammation. [34:55] Using sleep and exercise to change dietary imbalances. [35:38] Long term rewards of better decision making such as superior health/relationships. [41:12] Increasing neuroplasticity through fish oil, turmeric, and exercise. [45:26] Dr. Perlmutter's eating habits: two vegetable-heavy meals a day. [46:43] Links between meat-eating and autophagy. [50:11] A debate about whether poor gut bacteria due to a meat-only diet is bad or not. [51:35] Getting past extreme dietary beliefs by considering personalized nutrition. [53:31] How the connection between omega fats and endocannabinoids is becoming clearer. [43:39]

Ben has recently landed in Dubai to kick off his latest Muscle Camp and today Ashleigh catches up with him to see how it has all been going. This year's Muscle Camps are being run by Ben and his good friend Miloš Šarčev, and together they are assembling a program designed to change not just bodies but lives. Milos will be heading up the muscle-building part of the workshop and Ben's contribution sets out to biohack the body's internal system to achieve better performance in the gym but also outside of it. Today he talks about the six pillars responsible for achieving this optimized state: movement, breath, sleep, diet, thought, and environment, and how he will be doubling down on them for this year's iterations of the camps. The skills that can be learned in workouts have the power to rewire the brain, and therefore augment new neural pathways to help people manage anxiety, fear, and many other challenges faced in daily life. We also hear Ben talk about being on stage today, and how familiarity with material plays into one's confidence levels, but what visualization can do to help manage stage fright. Our host gets into some of the healthy habits he has been practicing since landing in Dubai and gives a few teasers about what is in store at the next Muscle Camp in Australia too, so make sure you catch this one. Today's episode was sponsored by BUBS Naturals, the best MCT and collagen supplement around. Go to bubsnaturals.com and use the code 'intelligence' to get 20% off while the deal is still in effect. Timestamps Biohacking the body's internal environment using Ben's six pillars. [1:05] The six pillars: movement, breath, sleep, diet, thought, and environment. [3:03] Ben's experiences in Dubai, with Milos, and his aim to change lives in his camps. [5:00] Workout, diet, and sleep routines Ben practiced after landing in Dubai. [6:42] Public speaking nerves and Ben's presentation at the Health Optimization Summit. [10:19] Beating pre-performance nerves by imagining somebody watching feeling inspired. [13:17] Camp demographics and moving from workouts to a more holistic theme this year. [14:08] The idea that good form can increase workout effectiveness significantly. [16:39] Requirements around tailoring exercise to fit different body mechanics. [18:18] How one's strongest muscles cause exercises not to affect areas they mean to. [19:31] Using mindful exercise practices to achieve a more holistic state of being. [20:41] Recurring questions unrelated to fitness that crop up at Ben's camps. [22:50] How Ben uses workouts to train people to deal with anxiety, inadequacy, and more. [23:17] Exciting features in the upcoming Australia camp designed to change your life. [26:01] The secret ingredient in Ben's intelligence coffees: BUBS Naturals. [26:53]

Today on the Muscle Intelligence Podcast we are joined by Dr. Harry Adelson from Docere Clinics in Salt Lake City. Dr. Adelson educates listeners on stem cells, from their function in the body to the procedures that leverage their healing capabilities. He explains the process of isolating stem cells and injecting them for optimization, emphasizing the role of the "superhuman" mesenchymal stem cells and the communicative function of exosomes. We take a deep dive into the full body stem cell makeover, with Dr. Adelson explaining who the procedure is designed for, the sedation options, what pain or discomfort patients can expect afterward, when they should start seeing results, and the costs involved. Tuning in to this episode, you will also learn more about keeping your stem cells healthy, the lifespan of stem cells in the body, the role of Wharton's jelly, and the difference between bone marrow and fat in terms of stem cell concentration. Thanks again to our favorite olive oil company Fresh-Pressed for sponsoring the show. If you want to try a full-sized bottle of my favorite high quality, super fresh extra virgin olive oil for just $1, check out getfresh35.com! Timestamps The inception of the idea of isolating stem cells and injecting them for optimization. [4:05] How stem cells are isolated and the superhuman abilities of mesenchymal stem cells. [8:04] The function of stem cells and how it is leveraged in stem cell therapy. [10:29] Fat and bone marrow stem cells and why exosomes are crucial in cellular communication. [14:32] Patient experience and sedation during the process of extracting bone marrow. [20:42] The process of a full body stem cell makeover and who this procedure is targeted at. [23:02] Thoughts on epidural and intrathecal injections and their connection to the brain. [28:21] What patients can expect following a "four hands" full body stem cell makeover. [30:29] Lifestyle choices for improving the general health of your stem cells. [32:36] Post-treatment feedback and when people can expect to see results. [36:12] The lifespan of stem cells in the body and the role of Wharton's jelly. [40:10] The difference between bone marrow and fat in terms of stem cell concentration. [42:44] What the future of stem cell medicine might look like in the field of tissue engineering. [45:47] A guideline of what patients can expect to pay for these procedures. [49:30]

Welcome back to another Q&A session with Ben and Ash! Today they are tackling the topics of social conditioning, negative anchors, the opportunities provided by large hurdles, teenage inflammation and circadian rhythms, and the benefits of journaling! We start off the episode reflecting on Ben's recent trip to LA and the great new things that his time there has led to. From there, Ben takes some time to unpack the ideas of the book, Brain Wash by Dr. Perlmutter, a read that he highly recommends. The conversation then turns to negative associations and anchors and Ben shares a personal story around his difficulties with speaking growing up and how this related to nervousness around his father. We then get into a strong argument for disciplined and structured life for children and teenagers in order to achieve good nutrition and sleep in a potentially tricky period, before Ben explains our susceptibility to cookies and social media! Remember to check out our great show sponsors, BUBS, at https://www.bubsnaturals.com/ and use the code 'intelligence' for an amazing discount on the best MCT and collagen on the market! Timestamps Ben's recent trip to LA and some exciting things on the horizon. [3:47] Dr. Perlmutter's new book Brain Wash and the conditioning that we all face. [7:31] Negative responses and getting away from these negative anchors in our evolution. [11:25] Ben's early difficulties with speech and how this relates to his father. [15:19] The biggest obstacles provide the biggest opportunities for success! [21:26] Working around the teenage schedule and their particular circadian rhythms. [25:48] Benefits of journaling for reflecting, learning, progress and clarity. [31:27] The manipulations of social media and materialism and training the brain. [34:48]

Our guest on the Muscle Intelligence Podcast today is Dr. Stephen Hussey and he is here to tell you everything you need to know about heart health! He gives great insight into the topic and shares a bunch of helpful information, action items, mistakes, misnomers and common things that we need to do to optimize heart health. We discuss cholesterol and just how misunderstood it has been, the carnivore diet, plant toxins and the dangers of charred animal products. Dr. Hussey underlines the harmful effects of sugar and how some of these have been traditionally attributed to saturated fats. We finish off our chat with Dr. Hussey talking about the 'three imbalances' and how we can set ourselves up for the best life by addressing these. Remember to go check out the best blue light blocking glasses on the market at blublox.com/muscleintelligence. Use the code 'muscle' at checkout for a wonderful 15% discount! Timestamps Current approaches to heart disease and the three categories that are recognized. [4:49] Understanding the role of structured water in our arteries and exclusion zones. [6:14] Correlations between dental health and heart health; heavy metals and endotoxemia. [13:36] A clarification on the role of cholesterol and how it has been misunderstood. [16:56] Small practices can impact heart health over the long term. [18:32] The negative effect of eating vegetables on our heart and its functions. [21:54] Impacts of overcooking animal products and the damaging effects of charred meat. [27:18] Best dietary practices for optimum heart health and long life! [28:56] The benefits of CoQ10 and cholesterol on our general health and diabetes resistance. [35:07] Misconceptions about the effects of saturated fats and how sugar is actually to blame. [38:36] Dr. Hussey's 'three imbalances' and addressing all of our evolutionary needs. [43:00]

With so many different theories on how to lose weight, it is hard to know what to trust when trying to shed those pounds. Dr. Bill Campbell, our guest today, is an expert in the field of weight loss and he is here to share a whole of that expertise with you! Based in Tampa Bay, he works at the University of South Florida and his research and lab work at the college is precisely around what does and does not work with regards to losing weight. He has a wealth of information about optimizing body composition and the insights he shares in this episode are truly remarkable. We discuss diet breaks, the hormonal effects of dieting, what we really should be doing and more! If you do not already, it is highly recommended to follow him on Instagram as he shares informative posts daily on the subject! Dr. Campbell does a great job of helping us properly understand the metabolic process and how it can be measured, why macros are the biggest piece of the weight-loss pie and how diet refeeds measure up against other strategies. Don't forget to go check out our amazing show sponsors, chiliPAD for the best sleep-cooling solutions on the market! Visit https://www.chilitechnology.com/ and use the code 'muscle' at checkout for a great discount today! Timestamps The focus on female weight-loss at Dr. Campbell's lab and the study that kicked this off. [5:45] Diet re-feed studies and the differing results that Dr. Campbell noticed. [11:12] Why Dr. Campbell insisted on simple designs for these studies. [14:06] Finding subjects for the studies; the investment in the education process. [17:13] The choice to focus on the female body; practical concerns around compliance. [24:25] Dr. Campbell's dream research study and what he would pursue with no limits. [26:02] What happens in our bodies, metabolically, during a period of diet. [30:30] The possible effects of breathing and HRV on the state of fat loss. [34:40] The number one variable that Dr. Campbell wants control over in his idea study. [38:22] Avoiding crash diets and why Dr. Campbell is still designing rapid fat loss diet studies. [40:35] Which aspect of a diet study to realistically standardize for best results. [46:28] How Dr. Campbell got into the study of physique and weight loss. [48:28] Dr. Campbell's dissertation on skeletal muscle hypertrophy, mTor, and leucine. [53:55] Possible studies for the future and why Dr. Campbell plans to stay in the female lane. [56:12] The three principles for the best, highest weight loss from our guest. [56:66] How we properly define a metabolic rate; oxygen consumption and calorie burning. [59:17] Fasting and creating a caloric deficit to achieve weight loss. [1:03:23]

With so many different theories on how to lose weight, it is hard to know what to trust when trying to shed those pounds. Dr. Bill Campbell, our guest today, is an expert in the field of weight loss and he is here to share a whole of that expertise with you! Based in Tampa Bay, he works at the University of South Florida and his research and lab work at the college is precisely around what does and does not work with regards to losing weight. He has a wealth of information about optimizing body composition and the insights he shares in this episode are truly remarkable. We discuss diet breaks, the hormonal effects of dieting, what we really should be doing and more! If you do not already, it is highly recommended to follow him on Instagram as he shares informative posts daily on the subject! Dr. Campbell does a great job of helping us properly understand the metabolic process and how it can be measured, why macros are the biggest piece of the weight-loss pie and how diet refeeds measure up against other strategies. Don't forget to go check out our amazing show sponsors, chiliPAD for the best sleep-cooling solutions on the market! Visit https://www.chilitechnology.com/ and use the code 'muscle' at checkout for a great discount today! Timestamps The focus on female weight-loss at Dr. Campbell's lab and the study that kicked this off. [5:45] Diet re-feed studies and the differing results that Dr. Campbell noticed. [11:12] Why Dr. Campbell insisted on simple designs for these studies. [14:06] Finding subjects for the studies; the investment in the education process. [17:13] The choice to focus on the female body; practical concerns around compliance. [24:25] Dr. Campbell's dream research study and what he would pursue with no limits. [26:02] What happens in our bodies, metabolically, during a period of diet. [30:30] The possible effects of breathing and HRV on the state of fat loss. [34:40] The number one variable that Dr. Campbell wants control over in his idea study. [38:22] Avoiding crash diets and why Dr. Campbell is still designing rapid fat loss diet studies. [40:35] Which aspect of a diet study to realistically standardize for best results. [46:28] How Dr. Campbell got into the study of physique and weight loss. [48:28] Dr. Campbell's dissertation on skeletal muscle hypertrophy, mTor, and leucine. [53:55] Possible studies for the future and why Dr. Campbell plans to stay in the female lane. [56:12] The three principles for the best, highest weight loss from our guest. [56:66] How we properly define a metabolic rate; oxygen consumption and calorie burning. [59:17] Fasting and creating a caloric deficit to achieve weight loss. [1:03:23]

Placing high up in one or two bodybuilding contests is one thing, but competing in 77 shows over 12 years is just insanely impressive! It was an absolute privilege to have a man who achieved this amazing feat and a whole lot more on the show today. His name is Milos Sarcev, and possibly one of the most aesthetically pleasing physiques to ever walk the earth. Milos is one of Ben's biggest mentors and certainly one of the hardest working athletes our host has ever worked with. Today, Milos talks about his radical devotion to building muscle, which involved obsessive journaling and massive intakes of protein offset by equally extreme workouts. Milos was able to maintain perfect condition in each one of his 77 competitions, and today he shares some of what it took to achieve that, including his unique approach to hyperemia. We also hear from Milos about how he took Hidetada Yamagishi to Mr. Olympia in spite of wide skepticism through the use of his brutal training schedules. If you couldn't keep up with Milos back then, he would simply kick you out of the gym. We also talk about our upcoming muscle camps which will combine Milos's giant sets with Ben's form focussed styles, a combination that will no doubt lead to mind-blowing shifts in the way you think about working out. Today's show is brought to you by BLUblox. Use the code 'muscleintelligence' on their website to get 15% off your first order! Timestamps An introduction to Milos and his obsessive approach to building muscle. [00:17] Details on the camps Ben and Milos will run in Bali, Australia, and Dubai. [02:02] Milos's idols and why he thinks anybody would want a great physique. [8:36] A background to Milos's attention to detail involving diet, workouts, and competitions. [11:37] Specific dietary practices such as eating over 450 grams of protein daily. [16:24] Protein intake quantity regulations relative to genetics. [19:03] How Milos's radical workouts allowed for his huge protein intake. [22:16] The story of Milos training Hidetada Yamagishi, who went on to be a huge success. [22:58] How Milos achieved all his bodybuilding goals through his five-year plan. [25:02] Milos's hyperemia advantage theory involving amino acid intake and blood circulation. [29:08] How Milos was so devoted to working out that he would kick people out of gyms. [34:32] Carb intakes in Milos's hyperemia workouts during and post-workout. [37:38] The intense training principles that Milos will apply in the upcoming muscle camps. [42:29] How the camps will be structured combining Ben and Milos's approaches. [47:13] Ben's aim to focus on heart rate, sleep, and the autonomic nervous system. [51:22] The value of good health and the great condition Milos is in relative to his age. [53:37] A secret code you can use to get $200 off of a four-day camp in Australia or Bali. [54:53] How to achieve any goal by envisioning greatness. [57:37]

Joy and progress do not just happen out of nowhere. They take planning, preparation, and steady, hard work. Today Ashleigh and Ben are here to remind you of the importance of this kind of commitment and use this Q&A session to really drill down and what can help you succeed in fitness and beyond. They talk about morning routines, mindfulness, intentionality and more! The ability to say no to some things can make all the difference in your long-term success, as will setting these horizon goals that you can slowly work towards. The discussion also covers attitude and how the enjoyment of difficulty can determine your success and capability later on. Ben talks about the importance of increasing testosterone and dopamine in a world that seems set on depleting your stores of these important parts of physiology. It is through these that we can remain motivated, committed and energetic; all the things we need to have lasting success. Remember to go check out blublox.com and use the code 'muscle' for your 15% discount on the best blue-blocking eyewear on the market! Timestamps Learning to say no and focus on one thing rather than more than you can handle. [2:26] Morning routines, gratitude and the feeling of being alive and committed. [09:50] Intentional work towards a long-term goal instead of mindless action. [12:41] Planning joy, starting your day in the right way and the difference this can make. [15:45] How finding joy in difficult activities can define how successful you are subsequently. [20:49] Increasing testosterone and dopamine for motivation and energy levels. [22:50] Changing habits and making conscious decisions about our daily rituals. [29:01] A special review from Keith about the podcast what he loves about it! [35:31] Up-regulating and getting out of the more lethargic physical and mental states. [39:37]