Muscle Intelligence

Today we are doing a scientific deep-dive into the mechanisms of muscle building and how to optimize muscle building in the least amount of time. Joining us to share his knowledge on the topic is Dr. Jeremy Loenneke, who talks to us about what happens when a muscle is lifted, what triggers and blunts the muscle-building response, and how we can maximize muscle building. For him, rest and recovery between workouts are vital in building muscle, and he shares around the overemphasis on constant training in our contemporary fitness culture. We shift to talking about the latest developments in the blood flow restriction space and Dr. Loenneke explains the relationship between blood flow restriction and muscle gains. What emerges strongly from our conversation is the care that should be taken in scientific research, especially as it pertains to random error. Sometimes the muscle-building discrepancies that are observed among different people are not as clear-cut as research shows — there are variables and random noise that affect outcomes. Join us to also hear more about myokines, the role of cortisol and antioxidants in muscle gains, incorporating fast and slow-twitch training, genetic factors, and the exciting studies they are currently working on. Remember to head over to blublox.com/muscleintelligence to claim your 15% discount from BLUblox by using the code "muscle". Timestamps The three mechanisms for stimulating hypertrophy and the relevance of each. [3:02] A brief description of what myokines entail. [5:54] Best dietary and environmental practices to avoid negating muscle-building responses. [7:29] The role of cortisol and antioxidants in blunting or contributing to muscle adaptation. [12:22] Differentiating between fast-twitch and slow-twitch muscle recruitment training. [13:48] Training to optimize intermediate fibers and transitioning from type 1 to type 2. [16:19] The biggest mistakes people are making in their attempt to build muscle. [18:54] Thoughts on plateauing and accepting it as a natural consequence of training. [21:45] New developments in the blood flow restriction space and why it leads to muscle gain. [23:15] How genetics impacts muscle building and why there is a discrepancy among people. [27:31] The importance of considering random error in comparing muscle building. [29:59] Is it possible for us to improve satellite cell translation? And if so, how? [34:48] The potential problems that might occur if you fail to account for random error. [37:22] Testing whether there is a point where load becomes so low that blood restriction is required. [39:03] A study to discover whether people can be conditioned to recognize the right amount of pressure on the body. [43:55]

Today on the show we have a Q&A session with fitness coach, Chris Spearman. Chris and Ben take this opportunity to share some of the things that they have had on their minds and been talking about in their time together recently. They discuss the idea of community building towards a common goal, aims that reach beyond your personal ambitions and how to be of best service to all those around you. This ties into the conversation about entrepreneurship and online business and how to set yourself apart from the many others that might be trying to do something similar to you in the online space. From there, Ben and Chris segue into a section on mindfulness, meditation, and Dharma before underlying the importance of clear expectations and communication. The last part of the episode is spent considering the place of money in this discussion and how impact and empowerment can trump financial gains when positioned correctly. Remember to visit out great show sponsor BLUblox for the best range of blue-light blocking eyewear available and receive a 15% discount when you use the code 'muscle' at checkout! Timestamps Building a tight-knit circle of expertise and authenticity around yourself. [1:23] Adjusting identities and working hard for something beyond the immediate. [9:48] Ben's lifelong goal to help and love people around him. [16:53] How to separate yourself as an online business coach or entrepreneur. [21:21] The neuroscience behind meditation and mindfulness practices. [26:35] Clearly defining expectations at the beginning of any kind of relationship. [31:13] Language, communication and opening the door to better conversations. [37:29] Money mindsets the influence of our thoughts and speech. [44:18] Impact and empowerment; the best service and value to those around you. [47:19] Redirecting negativity and animosity into something positive and transformative. [54:17]

Today on the podcast we feature an exceptional woman, Annette Verpillot. Annette is the founder of Posturepro, a health company specializing in neuromechanics and Postural Recalibration. She is a Canadian entrepreneur, therapist, public speaker, and internationally esteemed Posturologist. On today's show, we discuss Annette's methodology in optimizing brain, body connection. She's developed some of the world's most advanced rehabilitation and injury prevention techniques where she helps people optimize performance, optimize their mind and optimize the development of the children. We also get into how your feet, your jaw, and your breathing are implicated in everything as far as your brain develops and performs, and the way you think. Annette is a wealth of knowledge and she's here to share some of that knowledge with us today! We're excited to have her back so, be sure to stay tuned for more insights into optimal posture and body mechanics! Don't forget to check out our great sponsors, BLUblox for amazing blue light blocking eyewear and receive a 15% discount off your purchase when you use the code 'muscle' at checkout or go directly to blublox.com/muscleintelligence! Timestamps Understanding the Posturepro method and how it relates to posturology. [6:10] Things that affect your ideal posture and postural stability. [08:50] The future of prevention in sports. [10:20] Movement in children and how it activates the brain. [11:11] The first 6 years of life an important time in developing brain stimulus. [13:17] Identifying imbalances in the brain and how it affects your posture. [15:40] Posture as a visual representation of the map of the brain and whether change is possible. [18:39] Postural abnormality as a sympathetic stress and how to calm it down. [21:25] Steps to follow to ensure the full development of a child's brain. [24:28] Development of the jaw and how it affects the connection of our brain and body. [28:32] Creating a change to help stimulate good habits that can help the development of the jaw. [32:00] The connection between eyesight and posture. [37:39] Big sensory connection between our feet and brain and how our footwear is affecting our gait and our posture. [41:16] Rewiring the brain by changing the input going to the brain. [43:30] The benefits of barefoot for foot abnormalities and shoes to help develop the foot. [44:16] Postural abnormalities and how they contribute to emotional instabilities. [46:03] Annette recommends some ways for parents to help with brain development. [51:05] Why you should ensure your posture is properly aligned. [53:05] The three pillars: sensory information - visual stimulation, vestibular stimulations, and proprioception. [55:10] The accreditation process for becoming a Posturepro practitioner. [56:50] Addressing the cause rather than managing the symptoms, what it entails. [58:37] What age groups Annette works with why starting with children is so important. [59:56]

For today's Q&A session, we're switching it up. Ben is chatting with health and fitness expert, Dr. Chris Spearman but Chris will be the one asking the questions today. From a Ph.D. in Cancer Research to a global cover model, Chris is now one of the world's leading online fitness coaches and the CEO of Fitness Coach Freedom. Ben being an IFBB Bodybuilder himself and having trained Chris, he is well versed in the area of fitness and training. Chris is here today to pick Ben's brain about his training. During this episode, they discuss what training looked like during Ben's peak, during the ascension and now during the new mountain, he's transcending. They're each a very different point in life and it can be very helpful to other people going through their journey. They also talk about the psychological aspect linked to training and the benefits to breathing awareness and meditation. Timestamps Ben's training right now and how it fits into his life with family and business. [2:44] Advice Ben has for others - making a constant effort on intelligent muscle building. [6:40] In order to optimize growth it has to be perfect practice not just repetitive practice. [08:38] Putting force through a muscle without changing anything except for internal stimulus. [11:10] Meditation and why training is your best time to be present. [16:35] Would Ben still have trained this way if he had to go back in time. [19:58] Understanding progressive overload. [24:03] Distance: moment arm - from the line of force to the axis of rotation. [25:30] Advice to people who are hesitant about doing group training. [27:15] Building muscle by going through the different stages of mobility, stability and skill. [29:50] Where to go to learnt he fundamentals of muscle building . [32:39] Smaller, simple exercises people can do to be more aware of their breathing. [36:03] Anxiety is not a character trait, it's a state and you can fix it. [39:39] If Ben applied the knowledge he knows now, 10 years ago, what would the outcome be. [43:29] The significance of breathing in waist control. [45:22] The ability of someone to reach the heights that they're physically and mentally capable of. [46:50] Values in discipline to be developed without having to experience the pain of failure. [50:19] Getting out of that victim mentality and acknowledging it in your life. [52:06] Rapid, immediate, drastic action toward fixing it. [55:55] Hear more about the Muscle Camps, what it's all about it and the finalized dates. [58:05]

Welcome back to the show everybody! Today our guest is Nicolas Pineault, author of the new book, The Non-Tinfoil Guide to EMF and expert on electromagnetic fields and their effects on our health. Nicolas does a great job of pitching his information at an accessible level and on this show and in his book he lays out a realistic and sensible way to approach safeguarding yourself from the dangers that EMF's pose. He explains a few of the fundamental dimensions to the discourse around the topic before diving into strategies, tools, and resources for combatting negative effects. We talk about peroxynitrite, kill switches, cellular towers, and more! The conversation then turns to blue light and how it fits into these concerns. Nicolas offers some advice for eyewear, clothing, and furniture for better sleep and vision in this regard and we also get to hear about some of his future projects, including a podcast he will be launching soon! On the topic of blue-light-blocking, remember to check out our great show sponsors, BLUblox at blublox.com/muscleintelligence and receive 15% off your order! Timestamps Nicolas' laptop lifestyle, partnership with his wife, and recent travels! [4:20] What electromagnetic fields do to our body; clarifying the effects. [7:13] Peroxynitrite and its consequences on our health on many levels [19:48] Simple strategies for blocking harmful effects at home and at work. [26:34] EMF kill switches and room shielding for your important spaces. [31:28] Cellular towers and the EMF environments that surround most of us. [37:56] Blue-light exposure and what we know about its effects on sight and sleep. [43:25] The foundational approach to reducing harmful EMF's before other measures. [50:43] Screen-time and healthier practices for young children. [53:23] Some of Nicolas' hopes for the future and the podcast he is working on. [59:16] EMF-blocking clothing and protecting sperm from harm. [1:02:28]

For today's Q&A session, Ashleigh and Ben are tackling your queries and questions and throwing in some advice and ranting for good measure! They discuss stretching, bodyweight set points and the importance of beliefs. We also get to hear about Ben's stay in Colombia and why he is having such a great time planning for next year. A sizeable portion of today's show is spent considering how much our beliefs and long term goals affect our results, with both Ashleigh and Ben strongly arguing Christmas, how much he hates all the lights and the way in which he is attempting to hack the festive season this year for his and his family's benefit. Don't forget to check out our great sponsors, BLUblox for amazing blue light blocking eyewear and receive a 15% discount off your purchase when you use the code 'muscle' at checkout or go directly to blublox.com/muscleintelligence! Timestamps Ben's experiences in Colombia so far! [1:53] Thoughts on the importance of stretching, pre and post-workout. [5:52] Bodyweight set point; what it means to move away from homeostasis. [10:05] The way in which your beliefs impact your progress and results. [19:58] Repetition, belief and the impact of micro-victories. [24:01] This week's healthy habit; vehement pursuit of long-term goals. [26:58] Why Ashleigh is so excited about her new BLUblox glasses! [32:19] Ben's Christmas hack; getting away from the materialism and too many lights. [35:07]

The topic of neuroscience can be intimidating due to its vastness and complexity. Today on the podcast, we welcome neuroscientist Dr. Andrew Huberman to guide us through the unchartered terrain of the mind, explaining in simple language the scientific processes behind sleep, relaxation, breathing, learning, unlearning, and more, and how each of these is related to mental and physical functioning. Dr. Huberman provides an overview of the history of neuroscience, explaining how the field has shifted the focus away from the regional activity in the brain to look at the importance of neural circuits. We discuss the Huberman Lab's studies of stress and anxiety and the three protocols they employ to induce the regenerative benefits of sleep, including yoga nidra, hypnosis, and breathing practices. Contrary to popular belief, humans are wired for multitasking and Dr. Huberman shares a great deal about directing your attention both internally or externally, and the various purposes of both. One of the most important takeaways from our conversation is that, for humans to function optimally, they need to be able to deliberately disengage – to "rest" their attention. In addition to providing a ton of advice on this front, Dr. Huberman also shares insights on child and adult learning, how these processes might be enhanced, and the new work they are doing in trauma counseling and unlearning negative mental patterns. We shift to talking about circadian rhythms, the importance of correctly timed exposure to light, and why mental health – like physical fitness – is something to be earned. Timestamps A brief history of neuroscience and why it has become prominent in the 21st century. [4:27] Understanding neural circuits rather than focusing only on regional activity in the brain. [6:37] Measuring stress and performance and how they test these responses in people. [10:54] The practice of yoga nidra: how it recovers sleep and builds dopamine reserves. [12:56] What hypnosis as a relaxation protocol involves and how it relates to internal control. [19:24] Breathing practices and what all three protocols teach about interoception. [21:39] How humans are biologically wired to multitask and focus on two things at once. [24:46] The benefits of focusing your second sphere of attention on your internal landscape. [31:25] Understanding that your ability to pay attention is directly proportional to your ability to deliberately disengage. [36:47] The role of neural plasticity and adaptive plasticity in development and learning. [40:53] The reason why learning in adulthood requires far more effort than in childhood. [44:25] How supplementing acetylcholine can expedite the learning process. [50:22] Unlearning, introducing competing thoughts, and new approaches to trauma. [56:11] The relevance of eye movements and vision in stress and anxiety. [1:00:14] How correctly timed light plays such a crucial role in mental and physical health. [1:04:53] Why mental health is something that you have to "earn" just like health and fitness. [1:12:26]

In today's episode, we get introduced to an osteopath named Alvin Brown who changed Ben's entire attitude to success, leadership, relationships, and life in general. Alvin does not appear on the show but Ben recounts the story of how they met when he was young and driven but lacking guidance. At first Ben went to see Alvin in his capacity as an osteopath but the conversations that they had during their sessions were the reason Ben ended up choosing Alvin to be his mentor. In today's conversation, Ben and Ashley use the techniques that Alvin taught Ben as a segue into a fascinating discussion about mentorship and growth. They discuss what a mentor can do to help rewire the brain and the different kinds of teachers out there, from strategic business coaches to more holistic role models for life in general. You'll learn three habits for developing an empowered attitude, which are the words one uses, one's avoidance of a victim mentality, and the nurturing of a growth mindset. Other topics covered are taking responsibility for one's actions, the necessity of giving before asking, and the virtue in being consistent. Ben also gets into his 25-year vista approach, which involves envisioning the person one wishes to end up being, and using that as a benchmark when finding a mentor. Tune in for some brilliant advice on how to live your best life in a body you love from Ben and Ashleigh. Also, remember to head over to freshpressedoliveoil.com and enter 'getfresh35' to get a bottle of the best olive oil around for only a dollar! Timestamps How great it is that this show isn't from the perspective of one gender. [00:32] The value of seeing hardships as opportunities to grow. [03:16] What Ben's first mentor Alvin Brown taught him about checking his victim mindset. [4:26] Three essential language and mindset-related habits for feeling empowered. [08:00] The connection between taking responsibility for choices and losing a victim mindset. [11:16] Ashleigh's practical approach to women's rights and the victim mindset. [13:25] Ben's advice to commit wholeheartedly to the advice from a coach who truly cares. [16:06] Why Alvin was like Bill from Trillion Dollar Coach and Ben's love of consistency. [19:13] The difference between coaches who are tactical and mentors who are role models. [21:52] Why Ben works off a base of integrity and he wouldn't change lives with anybody. [24:09] How to find a mentor using the 25-year vista and the teaching of Dr. John Demartini. [25:54] A tip to remember to offer a potential mentor something in return. [29:01] The mentality of giving before asking that applies to business and relationships. [33:42] Why it's necessary to invest in a goal so that one can be accountable to its pursuit. [34:11] The reason it is dangerous to take freebies once in a position of power. [35:46]

On the Muscle Intelligence Podcast today, we are joined by Dr. Ken Berry! Dr. Berry is a practicing physician and staunch advocate for the keto diet, having had amazing results with his own health issues by making the switch. This approach naturally transferred to his patients who have also shown massive improvements with regards to obesity, energy levels, and insulin resistance. Dr. Berry tells us all about the lessons he has learned and how far he feels he has come in being an actual help to his patients. We discuss helpful resources, the carnivore diet and how different bodies require different things. As much as Dr. Berry likes to approach each case individually, he does highly recommend the keto diet for almost anyone, along with a general ancestral approach to health and physiology. We get into sun exposure, fasting, salt intake, and many more interesting and vital wellness topics. Our guest weighs in on the introduction of ketogenic diets for children, exercise and compares keto to a more traditional American diet model. Do not forget to make use of the great offer at Fresh Pressed Olive Oil right now! Go to getfresh35.com for your last chance to get this year's $1 bottle of amazing olive oil! A big thank you to Fresh Pressed Olive Oil for their sponsorship of the show! Timestamps Dr. Ken's work, personal journey and how he is trying to change the world! [4:49] How Dr. Ken found the paleo diet and the important books he read initially. [10:41] Incorporating the keto diet, further minimizing carbohydrates and the amazing results. [13:47] Who is the keto diet for? The spectrum of human dietary needs. [19:15] The most important takeaways from Dr. Ken's book, Lies My Doctor Told Me. Myths around sun exposure and why sunscreen might actually be more damaging! [24:42] The basics of what Dr. Ken prescribes to his obese patients. [27:40] Dr. Ken's thoughts on and experience with the carnivore diet. [29:15] Insulin resistance and age; natural and healthy levels as we grow older. [31:31] Dr. Ken's own exercise practices and new habits in his 50s. [33:45] Considering the caloric deficit approach to the standard American diet. [35:29] Intermittent fasting and the array of health benefits it provides. [40:16] Health concerns around sodium; why salt is not as risky as they say. [44:02] Children and the ketogenic diet; lovingly introducing healthy practices. [48:34] Two book recommendations from Dr. Ken! [51:45]

Ben is in Colombia busy planning out his 2020, working on course content and mentoring programs, thinking about new hires and taking care of the business management side of things. While in reflection mode, he tells listeners what they need to be successful in the fitness business, and it involves a lot more than just being physically fit yourself. It's a business and requires all the related knowledge just like any other. Ashley and Ben switch to talking about waist size and the healthy and unhealthy ways of becoming trimmer in this area, and here's a hint: waist trainers might not be all they crack up to be. For those in the bodybuilding world, it's important to know that you do not need to overeat at every meal as it impacts negatively on your ability to control your abdomen and your diaphragm. Ben shares three key strategies for getting your waist smaller – and it's contrary to many popular beliefs. Be sure to tune in to find out what those are! Also, check out our awesome show sponsor chiliTechnology and use the code 'musclesleep' at checkout for a discount! Timestamps The challenge of hiring the right people and Ben's mission and vision for 2020. [1:33] What you need to establish and be successful in a fitness business of your own. [3:16] The value of Ben's annual planning, goal-setting and reflection getaways. [5:11] Ben's calf size in his bodybuilding days and crucial advice for all physique athletes. [9:00] The physical repercussions of your stomach always being overfull as a bodybuilder. [11:32] Three things Ben did to get a small waist, including adjusting the size and frequency of meals. [14:23] The benefits of breathing into and learning to control your diaphragm. [16:34] Why you might want to rethink a waist trainer and the role of the diaphragm in trunk stability. [19:41] Thoughts on exercises that can help trim rather than widen your midsection. [24:37] How bodybuilders can go about rectifying an ab separation while still working hard. [28:28]

Sexual performance is a real thing and most of us have a tough time talking about it! So today on the show, we take a sex life deep dive with Dr. Amy Killen. Dr. Amy is an anti-aging and regenerative medicine physician specializing in aesthetics and sexual medicine. She is an absolute wealth of information when it comes to male sexual performance, male sexual function, female sexual function, and hormones. In this episode, we discuss men's and women's hormones at various stages of life and the types of treatments available to treat irregularities to ensure you're having great sex well into your ripe old ages! Here, we get into the P-Shot, the O-Shot, and the new GAINSwave technology used to optimize penile erectile function. (Who knew that sending sound waves into your penis could be massively beneficial to improve the quality, size, and duration of your erections!) By the end of this episode, you'll have a better understanding of your own hormone function at various stages of life, know more about the exciting new treatments available today, and gain valuable tips to improve your overall health and sex life. This podcast is brought to you by BLUblox. Head over to blublox.com/muscleintelligence, or blublox.com and use the discount code "Muscle" to receive a 15% discount on your next purchase. Timestamps Discover your healthy testosterone range and the various tests for hormone deficiency. [4:32] Various ways to help increase your SHBG and free testosterone levels. [6:59] Cases in which you would take estrogen blockers and the side-effects they could have. [7:50] The effects that decreasing progesterone has on women at various stages of life. [9:33] Find out whether HCG and Clomid are effective therapies for low testosterone. [12:11] Using two, four, and six-hand therapy for performance and aesthetic enhancement. [9:33] Injecting your penis: Learn more about full-body stem cell makeover and the P-shot. [14:50] We know size doesn't matter... But does the P-shot really make your penis larger? [18:15] The importance of nitric oxide plays in sexual performance for men and women. [19:53] Sleep, yoga, and walking: Dr. Killen's basic health hacks that keep her looking 21. [24:29] Thyroid checks, muscle-building, and other key things women need to be optimizing for health. [31:23] Find out the true role that social connection plays in your overall health and longevity. [32:34] Dr. Killen's thoughts on the ketogenic diet and why she's a fan of metabolic flexibility. [33:34]

Welcome back to another Q&A session! Today on the show, Ben and Ashleigh focus on one of the six pillars of health that we often talk about on Muscle Intelligence. Managing stress is often overlooked but it might just be the primary foundation for all wellness and fitness. Ben makes the argument that you really have to address stress and how you manage it before you can start worrying about other areas and factors such as diet and training. Stress relates to so much around us, sleep, environment, cognitive patterns — it's all connected! If we can start by getting good rest and allowing our body's nervous system to naturally ebb and flow, we can lay the building blocks for a healthy body and mind and prepare for much bigger goals. The conversation covers our relationship to our environment, factors such as light, EMF's, temperature, meditation, breathing, and posture. We also talk about shifting mindsets to allow enjoyment of healthy practices to grow, instead of dreading them. At the end of the show, Ben makes a powerful argument for gratitude and how this can enable you to change your life every day. A quick reminder to check out BLUblox for amazing blue-blocking glasses, something we love here at Muscle Intelligence! Use the code 'muscle' at checkout for a 15% discount when you visit blublox.com/muscleintelligence! Timestamps Creating our environment rather than passively absorbing it. [4:55] Ben's choice for blue light blocking glasses and why he insists on wearing them. [10:27] Post-competition habits and destroying a body after a show due to stress. [14:30] Addressing the right levers at the right time; the key to shedding body fat. [21:15] Starting with breathing and posture and helping the nervous system get on track. [23:13] The huge benefits of ten minutes of meditation every day. [29:49] Finding ways to enjoy healthy practices and shifting perspectives. [32:27] Mindfulness, gratitude and building these habits into a daily routine! [38:03]

Despite the critical role that the light around us plays in our health, many of us continue to ignore the adverse effects that overexposure of artificial light has on us. Our guest today, Andy Mant is the founder of BLUblox as well as a light, wellness, and sleep educator and he is here to shed light on the topic. He begins by explaining the differences between natural and artificial light sources and the different ways they impact us. We discover that the overarching problem with artificial light is that it is imbalanced and therefore stimulates inappropriate hormonal responses in our bodies, which has cascading negative effects. While knowledge about blue light's adverse effects is relatively well-known, much less is written about green light. This is despite it having similar negative effects during night-time exposure and Andy also delves into this topic further. He finally also shares another very interesting aspect of artificial light exposure – the relationship between light exposure and the skin. He explores some of the negative effects that overexposure to artificial light sources has on our skin, which include mitochondrial changes and decreased sleep quality. Speaking of sleep, today's show is brought to you by chilliPAD and OOLER, which are temperature-controlled mattress pads. Not only will you never be too hot or too cold again, but chilliPAD and OOLER also aid waking up in the morning as a shift in temperature is a key signal for the body to stop sleeping. We have a 15% discount code, 'musclesleep,' or you can click the link https://www.chilitechnology.com/pages/muscleintelligence. Tune in today! Timestamps The distinction between natural and artificial light. [5:50] Natural blue light is balanced and allows for daytime alertness, but artificial blue light is imbalanced. [6:36] To produce melatonin, which is necessary for sleep, the body needs darkness. [7:45] Circadian rhythm disruption: how artificial light source-exposure negatively impacts us. [8:25] Greenlight: the positive daytime and negative night time effects of this type of light exposure. [9:46] Up to 550nm, green light has the same effect as blue light our circadian rhythms after sunset. [10:48] By exposing ourselves to green and blue light after dark, we face chronic cortisol release. [12:34] It is crucial to block all blue and most green light at night to function optimally. [13:36] There is no substitute for sunlight which contains visible and invisible light spectrums. [14:32] Regardless of cloud cover, you will get the benefits of sunlight by going outside. [17:37] The first light your eyes see when you wake up entrains your circadian clock. [19:00] Some measures to take to protect yourself from nighttime green and blue light exposure. [20:05] Skin has a separate circadian rhythm, so disrupting this can lead to its own problems. [22:47] The reason that Andy recommends women wear a scarf if they are in an office every day. [24:10] Criteria to find the best quality blue light blocker glasses – lens test reports. [25:39] There is various data linking the secretion of cortisol after dark to artificial light exposure. [28:09] Currently, the issue with many clear lenses is that they focus predominantly on violet light. [29:15]

For this week's Q&A episode, Ashleigh and Ben have a conversation that covers leadership, proactive conversations, education, the myth of luck, and fatty diets. The discussion starts with some thoughts around better ways to lead and the integrity and love that goes into any good leader's work. Ben talks about the lessons he learned about addressing problems as soon as they arise, rather than leaving things to fester and worsen. Both of our hosts reflect on what has defined good leaders in their experience and how they look at leading moving forward. A good portion of the episode is spent thinking about the impact that early experiences have on the mind and this is explored through the topics of schooling and kiddie yoga classes. Too often we teach kids to deal with stress through escapism rather than equipping them to work through difficulties proactively. The same goes for school, Ben is still set on homeschooling, as he thinks that most school systems focus too much on memorization and rote learning instead of actual learning skills. Ashleigh opens up about her thoughts on luck and what a fallacy it is to call things 'lucky'. Hard work pays off and we all have to put in the time to see results. Lastly, the discussion turns to diet and training and the quickest routes to getting super shredded! Timestamps The benefits of using structured water vapor and grounding exercises. [1:28] This week's healthy habit about leadership! [4:30] Having the hard conversations as early as possible for everyone's benefit. [10:37] The feedback that has most surprised Ben from listeners. [13:44] Early education, hot yoga and why classes for kids could be so beneficial. [16:57] The main point of school and teaching kids how to learn. [23:20] Ashleigh's rant of the week; luck has nothing to do with it! [25:21] The quickest way to get super shredded and lean right now. [31:15] Fatty diets and a reminder of how much Ben loves olive oil! [36:26]

On today's show, we have the absolute pleasure to sit down with nutritional therapist Marek Doyle. Marek has a mind-blowing understanding of nutrition and biochemistry. He takes an objective view of the physiological processes that occur in our bodies and uses this approach to know how to intervene and correct them through nutrition so that the body can thrive. Marek recently gave a paper at the Health Optimization Summit in London called The Adrenal Immune Cycle, which is basically what he speaks about today. Adrenal fatigue is not a sickness but rather the name given to a huge array of symptoms which all have some connection to the adrenal system. Marek lays out the chain reactions that occur inside us which are responsible for causing adrenal fatigue, speaking about the fundamental connections between endotoxins, inflammation, neurotransmitters, energy, and stress. Along the way, he points out different supplements that can be taken which will greatly increase the body's capacity to cope with these imbalances and stop domino effect cycles. The cycles Marek lays out are beautiful in their codependency, and he makes fascinating points about how the same symptom could be caused by many different processes, and how one cycle can affect another. This is an unmissable conversation so grab a pen and tune in. Today's show was sponsored by FreshPressed olive oil, so head over to freshpressedoliveoil.com and get a 500ml bottle for only a dollar by using the discount code 'getfresh35'. Timestamps: Marek diagnoses interlinking bodily systems and their role in causing illness. [3:18] The tendency for people to ignore compounded symptoms until it's too late. [6:50] Types of tests Marek runs on his patients to diagnose them. [8:08] A definition of the Organic Acids Test: a urine test that reads body status. [9:51] How Marek focuses on removing obstacles rather than treating symptoms. [13:22] Which of the 73 imbalanced markers Marek starts with after testing. [14:40] Marek checks inhibitors to energy and neurotransmitter firing initially after testing. [15:19] How magnesium rectifies healthy neural firing and reduces stress. [15:36] What the two primary neurotransmitters are, and how they work. [15:56] Where glutathione issues typically come from: mold exposure. [18:44] The connection between drying washing indoors and high mold in households. [19:49] Rather than referring to sickness, adrenal fatigue refers to a lump of symptoms. [22:00] The typical symptoms of adrenal fatigue such as weakness and poor sleep. [22:30] Why the adrenals have been linked to the symptoms of adrenal fatigue. [24:13] The plight of adrenal fatigue sufferers who can't find a cure: 'desperation medicine'. [24:34] Why to study the physiology behind adrenal fatigue: recognizing 'endotoxemia'. [25:16] How bacterial fragments move from the gut into the circulation causing inflammation. [25:39] The cause of the release of mycotoxins from the gut to the blood: leaky gut. [28:11] Symptoms associated with adrenal fatigue are caused by inflammation. [28:16] Causes of paracellular permeability and trans-cellular permeability. [30:03] The role of the hypothalamus in causing endotoxemia. [31:20] Vitamins that regulate immune response to inflammation: vitamin A, D, and butyrate. [32:59] Why prescribing Vitamin A, D, butyrate, and folate is not a cure-all. [34:12] The other ways that stress can cause inflammation and vice versa. [36:28] Mitochondrial function, the prefrontal cortex and limbic response in amplifying stress. [37:26] The reciprocal relationship between stress and energy. [39:40] Why hormone supplements shouldn't be the route to take. [42:29] Reasons why testosterone might be low: poor production, pituitary hormones, etc. [43:55] The central role of assessing sleep cycles in Marek's diagnostic process. [46:15] Why so many people wake up to urinate at night. [47:16] Cycles which contribute to shallow sleep. [49:01] The domino effect of inflammation raised glutamate, and low magnesium in stopping sleep. [52:07] How the sympathetic nervous system overdrive takes precedence and 'housework' falls by the wayside. [52:07] Whether people should be eating oxalates or not. [56:17] Foundational supplements for Marek: multivitamins, vitamin C, and magnesium. [1:02:32] Whether people should take methylation support and fish oil.

On this episode of Muscle Intelligence, we start by discussing Gabrielle Bryan's response to The Game Changers and whether it's possible to have an unbiased opinion, especially in the contentious vegan/carnivore argument. We then get into the topic of productivity, which turns into an insightful how-to about time efficiency. Ben lays out the strategies he uses to get so much done and makes some convincing guesses as to how working absurdly long hours became a value in modern society. However, the main topic of the show is Ben's muscle camp that Ashleigh was a guest on. You'll hear Ashleigh's main takeaway from the experience, a lesson that while working out, we don't actually practice the basic principles of good form we all think we learned years ago. Form is key! Knowing how to do an exercise properly makes it ten times harder, sometimes removing the necessity for weights at all. Hidden in this is a lesson to get over your ego and be mindful of your body. Stop thinking you have learned it all because you haven't. The best exercises are simple and can become even more effective through variation. Finally, we share our lesson of the week with you, which is a reminder to count your blessings, because nobody ever got anywhere by complaining! Timestamps Why vegan activists like James Cameron are really just trying to sell vegan products. [01:30] A consideration of whether unbiased opinions about diet are possible. [03:03] A new activity in the podcast where great comments get read out. [07:48] The role of reverse engineering and bracketing in Ben's approach to productivity. [10:29] How to approach effective intellectual work without spending many hours on it. [14:54] Where the productivity fetish might have come from: corporations and government. [16:05] Ben's tips on condensing time: meet your mentors rather than read their books. [17:00] The different mindfulness-related lessons Ashleigh learned at Ben's muscle camp. [19:13] What most people don't do: get past their egos and remember basic form in the gym. [21:27] How Ben applies the principle of getting past ego and mindfulness to his teaching. [24:03] Managing the balance between focus and working unconsciously. [26:47] Remembering that rather than moving weight, it is contracting muscle that's important. [28:23] The way proper form can reduce the variety of exercises necessary in a workout. [30:04] Maximize effectiveness by varying the parameters within simple exercises. [31:15] The many kinds of stability and how to incorporate them for maximum gain. [34:15] What Ashley learned when she found out about how to do a proper hamstring curl. [36:47] How the lessons of good form in Ben's camp were revolutionary for Ashley. [37:36] Why muscle and joint pain are not par for the course after a workout. [38:04] Ben's hopes for a future where nutrition is geared to the body's daily needs. [40:12] What makes Ben's gym the best: active care. [43:12] This episode's habit of the week: stop complaining, and practice gratitude. [44:01]

In this episode of the Muscle Intelligence Podcast, we are joined by sleep expert and co-founder of Chili Technology, Tara Youngblood! She is here to discuss everything sleep-related and how we can make the most of this all-important part of our lives. Tara gives us some great insight into the most important factors that influence our sleep and emphasizes the unique ways our bodies work in relation to rest and recovery. Our chronotype determines a lot of how our bodies prepare and enter into a sleep cycle and so there is no one-size-fits-all remedy for inferior sleep. Rather, we need to look at our indicators and respond accordingly to these to optimize sleep for better health. We discuss body fat, stress, diet, temperature, supplementation and more! For Tara, the exercise is to build awareness and knowledge of one's own profile and then build healthy practices and habits that promote better sleep with steady REM periods. This episode is brought to you by the best olive oil in the world! Fresh Pressed Olive is still offering bottles for $1 so go straight to getfresh35.com to order yours! Timestamps Surprising correlations between body fat and temperature during sleep. [5:13] Minimizing stress for your sleep space and maximizing recovery. [6:14] Good sleep habits that can make traveling easier on your body. [10:30] Starting with your chronotype and timing your day accordingly. [11:15] The huge influence of temperature in preparing our bodies to sleep. [15:15] Influential factors on attaining more time in deep sleep. [19:13] Habits and hacks to implement before bedtime to boost your recovery. [21:28] The deterioration of deep sleep in older persons and reasons for this. [24:47] The relationship between diet, metabolism and circadian rhythms. [27:50] Tara's upcoming TEDtalk and the 'three buckets of sleep'. [29:34] Supplementation for sleep and unique approaches for type. [32:39] Journalling and tracking sleep for better awareness. [37:09]

On today's Q&A episode, Ben and Ashleigh, cover a range of topics that listeners have asked about. Ben begins by setting out this week's healthy habit, which entails getting rid of excess possessions. This will have a cascading effect and not only declutter your physical space, but also clear your mind and improve your productivity. They then move on to discussing Ben's least favorite source of protein, pork, and the best way to incorporate it into your diet, should you choose to do so. After this, Ben and Ashleigh discuss DOMS, delayed onset muscle soreness. If you know enough about training correctly, you should not push yourself to the point where you end up with DOMS. However, if you do suffer from DOMS, the only way to get over it is to endure it. Overtraining is not an effective way to build muscle and while it is important to know that you can put your foot on the gas, it is equally as important to show restraint when training. This is why it is necessary to always switch up the intensity of your week's workouts. After the DOMS discussion, Ben and Ashleigh then talk about the importance of self-confidence in whatever path you choose to pursue and how building competence feeds into confidence. Being a lifelong learner and striving for more will always lead to great rewards. In the final part of the show, Ben shares his upcoming events and also provides a basic roadmap of how to get back into the gym after surgery. For all this and a whole lot more, join us today! Timestamps This show's weekly healthy habit challenge. [3:25] Ben and Ashleigh's opinion on pork as a protein source. [7:49] An explanation of how the concentric and eccentric phases in training work. [11:43] If you overtrain, your body is allocating unnecessary resources to recovery. [12:54] Some ways to speed up recovery time if you do end up getting DOMS after training. [14:23] Stretching muscles is important because, after damage, they shorten every time. [15:52] Why it is mostly those in 'the middle,' and not beginners or pros, who should pay attention to DOMS. [17:16] You should not push your training limits constantly but it is important to do so occasionally. [18:45] What is takes to be a strong alpha female. [21:40] Most people do not possess internal self-confidence and seek external validation. [23:20] The dates and locations of Mi40's upcoming Muscle Camps. [25:47] It is important to learn about aspects of performance optimization besides training. [27:30] Why Ben decided to partner with Milos Sarcev for some of the Muscle Camps. [29:46] A four-step progression that will help you get back in the gym safely after an injury. [33:28] If implementing post-surgery recovery protocols, it is best to have your surgeon inject products. [34:34]

Today we're going to talk to the godfather of longevity, Aubrey de Grey, in the most ironic of settings – a pub in London. Over a beer, Aubrey explains why he believes that many of the typical health practices, such as drinking a lot of water, are myths and what he has discovered about slowing down the aging process. He reckons that in as little as 17 years, aging will no longer be a concern, and he supports this radical standpoint with some fascinating research. He talks about the idea that health is an integral part of longevity and that the seven pillars of aging need to be addressed simultaneously.

Today on our Q&A episode we are breaking down a whole lot of subjects for your listening pleasure and health benefit. We are discussing the new documentary that everyone is talking about called The Game Changers, which aspects of your health to address first, sleep cooling systems, training volume, some upcoming events for Ben and taking a break from social media.

Today we welcome breathing guru Brian Mackenzie onto the show. Brian has dedicated his life to breath practices and understanding the key role which they play in wellbeing. Maintaining the body's pH through breathing impacts physical and mental performance, and it even improves our emotional responses to situations. Brian is here today to share more about these biochemical aspects of breathing.

On today's show, Ben and Ashleigh sit down to talk Americanized holidays, schooling methods, and nutrition on the road before getting to the main topic: squats. Our hosts share their respective views around instilling values in children in spite of some of the more farcical and detrimental aspects of traditional holidays and schooling.

Today we speak with a master of brain optimization, Dr. Titus Chiu. He begins our discussion by explaining his systems approach to the brain, breaking down the three pillars of brain health. While the physical structure of the brain undoubtedly matters, the chemical environment in which the brain functions is equally as important.

Welcome back to the Muscle Intelligence Podcast. This is another Q&A session with the wonderful Ashleigh VanHouten from Paleo Magazine. Today on this #MondayMindset episode, we discuss the benefits of habit stacking: introducing a small weekly or daily habit, that will slowly and incrementally stack on your previous self and keep making you better and better.

What does it take to become the world's strongest man? In today's episode, you get to hear my recent interview in Iceland with Thor Bjornsson, aka The Mountain from the HBO, hit series Game of Thrones.

Welcome back to the Muscle Intelligence Podcast! This is another question and answer session with the wonderful Ashleigh VanHouten from Paleo Magazine! In this discussion, we cover the topics of breakfast, protein, cholesterol, getting that pump, hypnotism and more!

Ashleigh and Ben have both been doing some traveling, and today's conversation is all about sharing where they have been, the people they connected with and what they learned about themselves and other cultures in the process. Sometimes going to new places and trying new things requires us to step out of our comfort zones, to open our minds to experience the world around us in new ways.

For today's show, we are joined by Mark Lambert, who is Head of Performance at Tampa Bay Lightning! He is here to talk about his unique and intricate approach to coaching professional athletes and how the dynamics of the work and the players influence his approach.

Welcome back to the Muscle Intelligence Podcast! This is another Q&A session hosted by Ashleigh and this week we chat about a whole array of topics vital to get you living your best life! The conversation starts off with a bit of a meditation on the idea of intentionality and how concentration in one area can bleed over into all activities.

On today's episode, we are joined by Jim Girard and Jim Law, creator, and CEO of BioCharger respectively. It has become our new, favorite biohacking modality since having it at the gym for over three months. There has been an outpouring of compliments for the BioCharger, both from clients and trainers at the gym, so Ben wanted to find out more about how what is causing all these reported benefits.

We've got another Q&A episode with Ashleigh VanHouten and we kick off the conversation with gratitude, sharing about our tendency to become entitled when we have immediate access to everything all the time and how we need to generate a daily attitude of thankfulness. Self-acceptance also plays a big role because your ability to love yourself will inevitably trickle down to how you treat the people around you and how you influence your environment with positive or negative energy.

On the podcast today we are very lucky to have James FitzGerald! James is the founder of OPEX Fitness, an amazing coaching platform and James' progressive and steadfast approach to health, strength, and wellness is truly an inspiration. A major tenet of OPEX and James' vision is longevity and they put a lot of focus on fitness in the long run rather than short term goals.

Today Ashleigh VanHouten is hosting another Q&A session during which she asks Ben all the questions listeners have been sending their way. Ben starts by giving us an overview of his next few weeks of traveling, hosting muscle camps and attending the Health Optimisation Summit, and they get into the need for mentorship – physical, psychological, spiritual – and the many different people who have inspired and motivated him on his bodybuilding and health and fitness journey.

On today's episode, we sit down with Dr. Albert Villoldo to discuss the integration of our spiritual reality with our tangible reality. Dr. Villoldo is a trained scientist and anthropologist who traded his laboratory for a pair of hiking boots and a ticket to the Amazon to set out on a journey into spiritual enlightenment. Inside this episode, Dr. Villoldo shares with us his journey towards spirituality, some of the misconceptions around plant medicines, and how to stay grounded in this spiritual journey that we're ultimately living.

In this episode, Ashleigh is back to ask Ben another round of questions and discuss all things health, fitness and getting your mind right. Today's questions cover bulking, calorie intake, nutrient timing, a variation of workouts, the benefits of posing, injury recovery and more. As usual, Ben makes an argument for eating the least amount necessary for growth and gives some great advice on when to fuel and refuel in relation to your times of exertion.

Today's guest is a functional medicine practitioner with an extensive background in getting results with people with autoimmunity and health optimization. Dr. Will Cole joins me for this episode to talk about strategies behind optimizing your diet and your lifestyle, sharing how he went from a traditional vegan diet to one that includes a small amount of meat and why he felt that making this change was necessary.

Welcome back to the show everyone! Today we are doing our usual Q&A session with Ashleigh in the driving seat again. The episode starts off with some serious thoughts from Ben on the subjects of slumps and how our focus and conscious thought really define so much of our lives. A lot of the time we are shaped and directed by forces outside of ourselves and what makes it crazy is we do not even know this.

Today on the Muscle Intelligence Podcast we are very happy to welcome Dr. Tim Royer to talk to us about the mind and the nervous system! Dr. Royer works with all types of patients, from young children to high performing sports champions and has developed a method, using feedback loops and conscious effort to train the mind to navigate its own sympathetic and parasympathetic systems. Dr. Royer tells us how using the machine and data collected, displayed in the form of a data dashboard, allows a participant to start actively learning how to control their brainwave activity.

We are having another Q&A session with Ashleigh from Paleo Magazine Radio today! The focus of this episode is the evolution that Ben has gone through in his training program. As a young bodybuilder and aspiring Mr. Olympia, Ben admits that he had very little space for thoughts on longevity and lifespan concerns. He was purely focussed on training as hard as possible as much as possible to reach his goals.

Today we are so happy to have Dr. Joseph Mercola as our guest! Dr. Mercola is one of the fathers of the modern health optimization movement and has sparked so much of the progressive thought that is going on in the scene today. In this vast conversation, we cover so much, from diet and light to blood flow and EMF's. Dr. Mercola has so much knowledge on many of these areas and generously shares this wealth with all of us!

For this episode, we welcome back Ashleigh to help out with another Q&A session! The episode is mostly focussed on meal plans, daily eating schedules, fasting and related topics with a bit of philosophy, meditation and travel ideas thrown in for good measure. Ashleigh kicks things off by asking Ben about how he prioritizes his to-do list when it seems so long. From there they dive into cooking and specifically how Ben likes to prepare, or not prepare, his intake of vegetables.

Today on the podcast we feature an exceptional man, Dr. Chris Spearman, who has succeeded in a variety of aspects of life, including in the areas of education and, more recently, business. He talks about his journey through his Ph.D. in leukemia studies, and then he dives into the transformation of his physical body, becoming a cover model and thought leader in the world of fitness.

Today we are doing another Q&A session where Ashleigh steps into the host seat and grills Ben about diet, training, meat and more! Most of the episode is spent discussing Ben's recent forays into the carnivore diet and what worked and what did not, in his experience.

Our guest on the show today is Dr. Ralph Esposito who is a particularly authoritative voice on the topic of hormone optimization. He has been a guest on the podcast before and is a prime example of somebody who lives an optimized life: he is mindful about every decision he makes and, like me, he is against the common word on the street, all those myths that people believe about health and wellness.

Today on the show we're doing something a little different. Many of you have indicated that a Q&A format would be really great, and I've teamed up with the lovely Ashleigh VanHouten who will be directing a diverse range of questions at me – and while we agree on a lot of stuff, we also bump heads about certain things!

On today's episode, we welcome Zach Bitter. Zach is an endurance athlete and coach and he is nothing short of a high achiever. He consistently runs 100-mile ultra-marathons and is now in the midst of preparing for an even greater race.

Today's guest is Jacques Taylor, founder of The Exercise Design Lab, MyoTopia, and developer of Neuro-Logic Training (N-LT). Jacques is a neuroscientist and exercise scientist with over 25 years of education and experience. He joins us on the podcast once again to share with us his passion around the tactics and the strategies to actually change your mind.

Joining us today is Strength and Conditioning legend and the ultimate Coach's coach Phil Learney. Phil is a long time mentor to up and coming coaches still mentoring clients from his home location in London. In this episode Phil shares his best advice from over 20 years in the fitness industry!

Joining us today is a member of the ISSN and international protein board, Dr. Paul Arciero. Dr. Arciero discusses his protein pacing protocol with us as well as how he is gamifying exercise for his clients to increase brain cognition. Time Stamps What is protein pacing and what are they doing over at Prise? [0:41] Why would someone who is healthy need less protein than someone who is not? [5:12] The concept of gluconeogenesis and what happens with excess protein. [10:32] Does the body become more efficient when you limit the availability of amino acids? [17:55] What effect does endurance/cardiovascular exercise have on brain health? [21:35] What are they doing nutritionally to increase brain functionality? [28:40] The benefits of gamifying exercise to increase brain cognition. [32:50] The Prise Protocol explained. [35:45] The importance of recharging your batteries and getting into the parasympathetic state to recover. [41:20] The insanity of what we subject our body to and practices you can put into place to lessen the toxic intake. [46:38] Featured Guest Paul J. Arciero (@paularciero) | Twitter Website Related Links/Products Mentioned The PRISE Protocol by Dr. Paul Arciero PRISE LIfe - Home | Facebook The Runner's High: Opioidergic Mechanisms in the Human Brain Black Box VR - Immersive Virtual Reality Gym and Fitness Experience People Mentioned Stuart Phillips, PhD (@mackinprof) | Twitter

Today we dive into what it takes to be a champion with Olympic Athlete, Mindset Coach and Mentor Dr. Jeff Spencer. Dr. Spencer's journey has brought him beyond an amazing career in cycling to become one of the top mindset and business coaches in the world working with the likes of Dave Asprey of Bulletproof and countless others. Tune in now to hear Dr. Spencer's greatest advice for mental mastery. Time Stamps His journey to becoming an Olympic athlete. [2:18] The supernatural 'calling' he experienced that changed the course of his life. [6:16] The 'angels' that shaped him as person. [8:17] Why you MUST embrace the process rather than the result. [10:41] How the word can't does not exist in his vocabulary. [12:11] The process of mastering the 'Champion's Mindset'. [13:30] The 5 Steps of Preparation: Clarity, Motive, Impact, Mindset and Resources. [17:53] The idea of producing excellence to honor your potential. [39:45] Why we always need to be evolving towards our biggest future. [42:07] The Champion's Golden Rule: The 10 steps to achieve your greatness. [46:51] How to determine your legacy statement. [57:06] What are his daily rituals? [1:00:43] How does he eat/train now to stay fit? [1:04:28] His journey to becoming an Olympic athlete. [2:18] The supernatural 'calling' he experienced that changed the course of his life. [6:16] The 'angels' that shaped him as person. [8:17] Why you MUST embrace the process rather than the result. [10:41] How the word can't does not exist in his vocabulary. [12:11] The process of mastering the 'Champion's Mindset'. [13:30] The 5 Steps of Preparation: Clarity, Motive, Impact, Mindset and Resources. [17:53] The idea of producing excellence to honor your potential. [39:45] Why we always need to be evolving towards our biggest future. [42:07] The Champion's Golden Rule: The 10 steps to achieve your greatness. [46:51] How to determine your legacy statement. [57:06] What are his daily rituals? [1:00:43] How does he eat/train now to stay fit? [1:04:28] Featured Guest Dr. Jeff Spencer (@jeffspencer) | Twitter Website Goal Achievement Roadmap Experience Related Links/Products Mentioned Goal Clarity - Jeff Spencer Dr Jeff Spencer | Big mentalities for superhuman rewards Three Feet From Gold: Turn Your Obstacles Into Opportunities (Think and Grow Rich Series) Champion's Golden Rule - Jeff Spencer People Mentioned Dr Gabrielle Lyon, DO (@drgabriellelyon) • Instagram Dave Asprey (@dave.asprey) • Instagram