Body by Science explains the principles and benefits of high-intensity, low-frequency weight training. The book is based on peer-reviewed scientific literature and provides detailed explanations of how this type of training improves cardiovascular health, resting metabolic rate, glucose metabolism, insulin sensitivity, body composition, and more. It introduces the 'Big Five' workout routine, which involves slow movements using the largest muscle groups, and discusses the importance of proper rest and recovery. The authors also address genetic factors in muscle development and provide guidance for athletes and seniors. The book is well-organized, well-researched, and includes numerous graphs and diagrams to support its claims[2][4][5].
This book details a twelve-stage, myth-inspired method for storytelling that has significantly influenced cinematic narrative. Originally based on a memo Vogler wrote for Walt Disney Animation executives regarding 'The Lion King', the book expands on Joseph Campbell's 'The Hero with a Thousand Faces' and provides a practical guide for writers using examples from myths, fairy tales, and classic movies. It includes stages such as 'The Ordinary World', 'The Call to Adventure', 'Meeting with the Mentor', and 'The Resurrection', among others, and is widely acclaimed for its impact on screenwriting worldwide.
Superfuel cuts through the confusion about dietary fats, revealing which fats support health and which do not. It discusses topics such as the benefits of saturated fats, the risks of vegetable oils, and the importance of omega-3 and omega-6 balance. The book also explores a cyclical ketogenic diet and provides guidance on cooking oils and supplements like fish oil and flax oil.
Founded in 2009 ATP Science is the brainchild of Matthew Legge, Jeff and Toni Doidge, and in this episode I have a chat about supplements, longevity, muscle gain, fat loss, training and much, much more with Matt and Jeff.
ATP Science Head Scientist Matt Legge has more than a decade of creating formulas for well-known companies in the health supplement industry. Matt became frustrated when his formulations were constantly altered to fit in with marketing ideas or reduce manufacturing costs. Seeing a gap in the market, Matt knew if he could work in a company where people and products where placed ahead of profit he could make a real difference. Matt had a simple yet profound idea; base his formulations on science first.
Jeff and Toni Doidge were the founders of a supplement retail store that opened its doors in 2002. They believe the foundation for success is based on customer service and exceeding the customer’s expectations. With that simple strategy; focusing on the “customer first” ideology, their store at the time became one of Australia’s most successful sports supplement retailers. Matt, Jeff and Toni met by chance in 2009 and soon after ATP Science was born.
During our discussion, you'll discover: -Ben's personal history [6:15]
- Studied exercise physiology and biochemistry at U. of Idaho
- Graduated w/ master's in exercise physiology
- Sold hip and joint exercise equipment for a short time
- Began consulting clients at gyms, fitness studios for 5 years
- Lots of outside the box initiatives: running biochemical analysis, vo2 max testing, platelet rich plasma injections, etc.
- 2008, was named "America's top personal trainer"
- Eventually moved to writing, founding Kion, podcasting, etc.
- Weave health/fitness into fantasy novels he writes
-How to write in a way that will satisfy the primal urge to live the "hero's journey" [9:30]
-The importance of "trench testing" ideas and concepts in health and fitness [12:15]
- Some ideas look good on paper, but fall apart in the real world
- The Kion bar went through extensive testing to maintain its practicality for those who consume it
- Ben tests everything personally before marketing it to other consumers
-Why peptides are the future of supplementation and medicine [16:15]
- Very precise sequences of amino acids
- Some can improve short and long term memory
- BPC 157
- TD 500
- Russian research is groundbreaking
- Epitalon
- Humanan
- Once they become orally available, it will change the game
- Body Balance
- Potential for injecting peptides via the food we consume
- Book: Super Fuel
-How to increase autophagy [24:50]
- Nighttime autophagy powder:
- Chamomile
- Glycine
- Quercetin
- Garcinia
- Pau d'Arco
- Danger of imbalanced glycine/methionine ratio
- Increasing insulin sensitivity helps with mTOR pathways
- Blue zones have similarities in their diets
- Benefits of Berberine
-Why endurance sports are better for one's longevity and quality of life than power sports [29:30]
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- Effects on insulin sensitivity, telomere lengths
- Book: Body by Science
- Self hate vs. self love
- Importance of estrogen and oxytocin to regulate collagen and fascia
- Skin receptor sensitivity after release of oxytocin
- Use oxytocin nasal spray for great sex
- Recent research on cluster training
- Blood flow restriction training
- BFR restriction bands
-Sex supplement tips [46:15]
- Transdermal nitroglycerine cream
- Don't mix with other drugs/supplements (viagra)
-Differing opinions on proper cardio training [48:30]
- James O'Keefe: law of diminishing returns
- Steady state cardio is ideal
- Time hacking
- Polarized training model used by aerobic athletes (x-country skiing)
- 80% aerobic; 20% anaerobic
- The average person doesn't have enough hours in the day for that type of training
- High intensity interval training (HIIT) will target the same mitochondrial response
- Hack your home and work environment:
- Standing work stations
- Pomodoro breaks
- Treadmill work station
- Low level aerobic activity throughout the day
- Fasted cardio in the morning:
- Mobilize fatty acids
- Trends toward caloric hyper compensation
- Save carb consumption for end of the day
- Cool Fat Burner
- Zevia soda
- Nicotine gum
-What Ben eats throughout the day
- Morning smoothie
- coconut milk
- bone broth
- collagen
- protein powder
- sea salt
- Thorne mediclear
- 2 pm lunch
- Small portion of fish, beef, etc.
- Pumpkin, squash puree
- Veggies on the side
- Seeds, nuts
- Big cup of bone broth
- Dinner
- Organ meats
- Sweet potato
- Raw honey
- Glass of red wine
- Dark chocolate
- Nose to tail diet
-And much more... Resources from this episode:
-ATP Science
-Ken Weir
Episode sponsors:
-Kion Lean: Support for normal blood sugar levels and healthy energy metabolism, even after large, carb-rich meals. Ben Greenfield Fitness listeners, receive a 10% discount off your entire order when you use discount code: BGF10.
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Do you have questions, thoughts or feedback for the guys from ATPScience or me? Leave your comments below and one of us will reply!
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Boundless Life 
