Get your pen and paper out for this episode. Sam Miller joins me to talk about a nutritional approach that is NOT based on a believe system, or macros, or specific diets. Instead, this insightful conversation is about an individualised and adaptable, demand-based framework of nutrition.   Sam has spent the last 14 years sharing his quest for health, fitness, and nutrition knowledge with the world. Sam is an online coach, educator, and mentor, dedicated to providing simple, yet strategic ways to amplify your results wither with your clients or for yourself.      Time Stamps:  [0:24] Intro to guest Sam Miller [1:36] Ancestral Supplements - use code BEN for 10% off [4:08] Ben’s approach to nutrition [4:28] The Foundations of Human Nutrition [5:30] Internal health proceeds physical goals [5:57] Practices and perception [6:57] Dosing nutritional protocols  [8:20] Physical demands vs lifestyle demands [11:00] Objective markers vs subjective variables [14:20] Order of operations/ SHREDS [17:38] Macros vs the 10 toggles [22:57] Ben’s take on macros [26:20] Female metabolism [30:50] Looking at data points  [35:50] Insulin and HRV [38:54] Faster vs fed state [40:15] Mitochondria [44:12] Seasonal and cyclical approaches [50:20] Ketogenic diet [55:10] Mi40 Muscle Camp in May [56:26] Omega ratios [1:00:24] Digestive distress - pushing calories [1:04:44] Chewing and digestion [1:09:04] Supplementation advice [1:11:53] Sleep advice [1:16:23] Peptides [1:21:33] Sam Miller's Mentorship Program     Muscle Camp at Mi40 Gym - May 7-9, 2021   Go to https://www.mi40gym.com/class/ for more information and to sign up!   Find Sam Miller here:  https://www.sammillerscience.com www.instagram.com/sammillerscience https://www.metabolismblueprint.com/   Mentioned: Dr. Eric Serrano on the Muscle Expert Podcast: Optimise your hormones, body composition and the best diet https://www.muscleintelligence.com/serrano/ Dr. Ben Bikman on the Muscle Expert Podcast: The Effects of Insulin Sensitivity on Health and Longevity  https://www.muscleintelligence.com/bikman/ Dr. Ben Bikman on the Muscle Intelligence Podcast: Controlling insulin and inflammation, and understanding metabolic flexibility https://www.muscleintelligence.com/episode124/ Dr. Andrew Huberman Podcast: https://www.youtube.com/c/AndrewHubermanLab/ Charles Poliquin: https://strengthsenseiinc.com/  Cronometer for Micronutrient tracking: https://cronometer.com Ryan Smith on the Muscle Intelligence Podcast: Epigenetic Aging and Aging Backwards  https://www.muscleintelligence.com/164-epigenetic-aging-and-aging-backwards-with-ryan-smith/   Sponsor: This episode is brought to you by Ancestral Supplements. Ancestral Supplements makes New Zealand sourced nose-to-tail organ meats, liver & bone and marrow... in simple convenient gelatin capsules. These traditional foods were (and still are) fundamental to our biology. Ancestral Supplements is putting back in, what the modern world has left out.Go to www.ancestralsupplements.com and use code BEN for 10% off. The discount also applies on US Amazon.

On this solo Q&A episode, I cover three topics: First I walk you through the four boxes you need to check in order to progress in your training.  Then I answer a questions that I get asked often, particularly in the current time, of how to find your soul's purpose, how to ultimately find what you want to do in life.  And finally, I give you my advice on how to become someone of value - plus an added daily habit I think everyone should implement. I hope you enjoy this episode and if you do, don't forget to join me on Instagram and let me know what resonated with you most in this episode.    [0:23] - Today’s three topics [1:22] Belcampo - use code MUSCLE for 20% off [2:38] Progress in training [3:17] Your four boxes [4:00] Ben’s email list  [4:50] Stability [5:10] Mobility [7:10] Get strong in positions [8:50] Unconscious competence  [9:20] Learn to challenge the muscle [10:40] Skill [12:40] Positions of weakness [13:45] You’re only as good as your weakest link [14:17] Skale Output [15:25] What do you want to do in life? [16:30] Write lists [18:05] Remove social constructs [20:25] Help yourself first  [21:11] RealMushrooms - use code BEN as first-time buyer for 30% off or MUSCLE for returning customers for 20% off  [22:11] Become someone of value  [23:49] Invest in yourself [24:10] Ben’s list of non-negotiables  [25:25] Big me vs. Small me [26:16] Challenge the walls [27:30] Accept who you are [29:52] Ben’s daily habit If you enjoyed today's episode, please share it with someone you love and leave me a review on Apple Podcasts. Thank you to our sponsor Real Mushrooms for supporting our podcast and for bringing you the best quality organic mushroom extracts on the market. Real Mushrooms emphasizes the REAL, because many so-called “mushroom” products on the market don’t contain 100% mushrooms. To learn more, please visit Real Mushrooms. Code BEN at checkout gets you 30% off your first purchase, and code MUSCLE 20% off for returning customers. Belcampo - use the code MUSCLE to get 20% off! We're very excited to announce this new partnership. Belcampo is is on a mission to revolutionize the meat industry for the well-being of people, the planet, and animals by farming meat the right way. Try their products - you'll taste the difference! Head over to Belcampo and use the code MUSCLE for 20% off! 

Rowena Gates, a principal at Eng3 Corporation, joins me on this episode to talk about the NanoVi, a device which I use regularly and have seen huge health and performance benefits from. The NanoVi technology uses a specific type of structured water to help repair every day cell damage caused by what you eat, what you breather, what you are exposed to and oxidative stress. It’s a fascinating process and recovery tool, that you’ll feel immediate as well as long-lasting results from.    In this conversation, we discuss how the device works on every cell in your body, the improvements in recovery, HRV, sleep, oxidative stress, and inflammation.    Rowena helped launch Eng3’s NanoVi technology and currently oversees business development related to health, regeneration, and performance. Rowena has been a serial entrepreneur since 1995 when she co-founded one of the earliest companies to offer an Internet-based solution to the logistics industry. Rowena received her Ph.D. from the University of Washington for her work on international strategic alliances and economic development. When not helping bring NanoVi to the world, Rowena enjoys a range of outdoor activities, family, friends, and her own version of biohacking.     Time stamps: [1:15] Intro to structured water [2:00] Intro to Rowena Gates [3:44] BLUBlox - use code MUSCLE for 15% off [6:34] Proteins in the cell [9:00] Improve the environment for proteins [10:20] Water in the cell [11:25] What is structured water? [13:10] NanoVi approach [14:30] Inside-out approach [16:20] Charges in the body [17:10] What is protein folding? [20:20] Organised water [21:40] Oxidative ageing [23:19] Studies on athletes [24:45] Inflammatory markers [25:50] Ben’s experience  [26:24] Repair and Recovery [28:20] Improved brain function [30:05] Mental performance [32:30] Endurance improvement [35:50] Making this device accessible [39:40] Improvements in HRV  [41:05] Sleep [42:50] Difference in devices [44:20] Self testing [46:45] Demonstration of the device [47:16] Rowena’s website and link information [48:45] Ben’s sign-off     To learn more about the NanoVi, please visit: https://eng3corp.com/benpak https://eng3corp.com/nanovi-for-protein-folding-312/     Other podcasts about structured water:  Muscle Expert Podcast #69 - Hans Eng & Rowena Gates on Mitigation Oxidative Stress and Improving Recovery  Muscle Expert Podcast #137 - How to optimise health and improve aging through structured water with Gerald Pollack      Don’t forget to check out BLUBlox - get 15% off with the code MUSCLE - make stylish glasses with specialised BluLite lens filters, which reduce the harmful high energy artificial blue light emitted by digital devices across the entire blue light spectrum. This can help reduce eye strain and sleep disorders. They have day-time and night-time versions and offer free world-wide shipping. Check out BLUBlox and use code MUSCLE to get 15% off.  

Today’s guest Geoff Woods is the Vice President of The ONE Thing and the host of The ONE Thing podcast which is in the top 5% of all podcasts in the world. After hearing the Jim Rohn quote that "you are the average of the 5 people you spend the most time with" Geoff set out on a mission to surround himself with high-level CEOs and successful entrepreneurs. Fast forward, Geoff went from employee to entrepreneur, launching a company with the co-authors of the best-selling book The ONE Thing. Geoff is on a mission to help people better invest their time and achieve extraordinary results.   We talk about finding and utilising the smallest domino to cascade movement towards your one thing, what leadership is and is not, the importance of the five people you surround yourself with and how to pick them, and much more.    If you enjoyed this episode, please share it with someone you love. Come join the conversation HERE and leave us a review on Apple Podcasts.      Find out more about The ONE Thing here:  www.the1thing.com The ONE Thing Resources  Your 411 - Free Tool      Books Mentioned:  The ONE Thing: The Surprisingly Simple Truth Behind Extraordinary Results   13 Fatal Errors Managers Make and How You Can Avoid Them   Rich Dad’s Cashflow Quadrant: Rich Dad’s Guide to Financial Freedom   How to Win Friends & Influence People   Rich Dad Poor Dad: What the Rich Teach Their Kids About Money That the Poor and Middle Class Do Not!   Time stamps:  [0:25] Introducing guest Geoff Woods [1:48] BLUBlox - code MUSCLE for 15% off [3: 23] Geoff’s story to the One Thing [5:30] Five friends vs. five mentors [7:50] Investing in masterminds [8:40] How can I be of help? [10:00] Character traits  [11:00] Decide your habits - decide your future [12:10] Leadership [15:00] Thinking vs. being [18:05] Find your one thing [20:15] Think big - go small [24:10] Top five people [27:20] Lacking clarity, missing habits [32:00] What’s your one thing? [32:40] What matters most? [35:50] What the one thing offers [37:12] Geoff’s top five books [40:00] Ben’s conclusion after the call   Today's Sponsor: BLUBlox - get 15% off with the code MUSCLE. BLUBlox make stylish glasses with specialised BluLite lens filters, which reduce the harmful high energy artificial blue light emitted by digital devices across the entire blue light spectrum. This can help reduce eye strain and sleep disorders. They have day-time and night-time versions and offer free world-wide shipping. Check out BLUBlox and use code MUSCLE to get 15% off.

Hattie Boydle became a WBFF Pro in 2014 and was crowned WBFF World Champion in 2016. She runs a female-only training program called The Sports Model Project, based in Australia.  In this episode, Hattie and I talk about the hard times she's had to go through - from being bullied in her childhood to having an eating disorder, from heartbreak to becoming World Champion - to finally get to where she is today: happy, healthy, practicing self-love, and confident in who she is. Hattie combines femininity and strength, and has gone through a tremendous transformation in the past two years.  If you enjoyed today's episode, please share it with someone you love and leave us a review on Apple Podcasts. Learn more about Hattie here:  www.sportsmodelproject.com @hattieboydle @the_sportsmodel_project Time stamps: [1:54] Introducing Hattie Boydle [3:12] RealMushrooms code BEN for 30% off [4:50] Belcampo use code MUSCLE for 20% [5:55] Ben and Hattie’s history [8:10] Hattie’s start in the fitness industry [10:15] Competitive by nature [11:25] Eating disorder and self-awareness [13:08] Winning her pro-card  [13:40] Life-changing changes in training [16:00] Driven by progress [17:15] Flexible dieting [18:40] The tool of visualisation [21:00] Ben’s insecurities about his body [22:50] Victim of bullying [24:00] Hattie’s personal growth in the past two years [28:45] Focussing on show prep [30:15] Triggers [31:35] Looking at different parts of yourself [34:00] Self-energy [35:50] Anchors  [39:55] Self-reflection [43:50] Finding a purpose  [46:00] Hattie’s training [48:08] Hattie’s macros [50:20] Hattie’s cardio [51:25] Hattie’s proven process [53:10] Who is Hattie without training? [56:00] Hattie’s Sports Model Project Thank you to our sponsor Real Mushrooms for supporting our podcast and for bringing you the best quality organic mushroom extracts on the market. Real Mushrooms emphasizes the REAL, because many so-called “mushroom” products on the market don’t contain 100% mushrooms. To learn more, please visit Real Mushrooms. Code BEN at checkout gets you 30% off your first purchase, and code MUSCLE 20% off for returning customers. Belcampo - use the code MUSCLE to get 20% off! We're very excited to announce this new partnership. Belcampo is is on a mission to revolutionize the meat industry for the well-being of people, the planet, and animals by farming meat the right way. Try their products - you'll taste the difference! Head over to Belcampo and use the code MUSCLE for 20% off! 

Brett Bartholomew has made a name for himself in the coaching world for going beyond the "you can do it" motivational talk and actually looking at what's needed in coaching to get the most out of a person. Whether you are a coach or a spouse, a teacher or a parent, you'll want to listen to this episode.    Brett Bartholomew is a keynote speaker, performance coach & consultant, best-selling author, and Founder of Art of CoachingTM. His experience includes working with athletes both in the team environment and private sector along with members of the United States Special Forces and members of Fortune 500 companies. Brett is also a self-published, best-selling, author of Conscious Coaching: The Art & Science of Building Buy-in.  Taken together, Brett has coached a diverse range of athletes from across 23 sports worldwide, at levels ranging from youth athletes to Olympians. He’s supported numerous Super Bowl and World Series Champions, along with several professional fighters in both professional boxing as well as the UFC.   Links: www.artofcoaching.com www.artofcoaching.com/whatdrivesyou @coach_brettb   Sponsor: Thank you to our sponsors Bioptimizers. Use code MUSCLE10 for 10% off any order. Leaky Gut Guardian is a gut repair supplement, that includes powerful probiotics and prebiotics, and it also includes a patented one-of-a-kind ingredient called IgY Max. Try Leaky Gut Guardian for fewer gut problems, less gas and bloating, and even less sickness. Check out Bioptimizers Leaky Gut Guardian http://www.leakygutguardian.com/muscle and use code MUSCLE10 for 10% off any order.   Timestamps: [0:28] Introducing guest Brett Bartholomew [1:33] Bioptimizers [4:35] What is conscious coaching? [7:15] Creating buy-in: trust + commitment [9:40] 3R Approach [12:35] Emotional Agility [15:25] How to assess your coaching  [20:16] Self-awareness [21:35] Road blocks [25:50] Dealing with confrontation [31:20] Honesty [33:40] Every virtue can be a vice [35:10] Influence Tactics [38:30] Archetypes [42:13] Don’t try to make someone what they’re not [46:45] Psycho-physiological interface [52:52] Brett’s audience   If you enjoyed this episode, please share it with someone you love. Come join the conversation HERE and leave us a review on Apple Podcasts.

On this solo episode, I walk you through the tools that are - in my opinion - prerequisites in becoming a a peak performer. Listen to hear what I do with the top-level athletes I am coaching, what I learnt through my own pro bodybuilding career, and what the incredible guests and experts that we've had on this podcast have taught me.  Please look at the timestamps below for the extensive list of topics covered on today's show.    Mentioned: Ryan Smith: M.I. Episode 164 - Epigenetic Aging and Aging Backwards Dr. Jay Wiles: M.I. Episode 162 - A Deep Dive on HRV Dr. Andrew Huberman: M.I. Episode 74 - Understand How Your Brain Works Patrick McKeown: M.I. Episode 161 - The Power of your Breath and M.I. Episode 23: Relieving Stress, Improving Cognitive Function, and Increasing Performance Through Breath Brian Mackenzie: M.I. Episode 60: The Art of Breath and Human Performance James Nestor: M.I. Episode 136: The Physiology of Breath, and It's Life-Changing Effects Timestamps:  [0:22] Today's topic [2:00] My own experience as a high-level athlete [3:00] Looking at the body as a whole [5:00] What determines your ceiling? [6:05] Start creating a checklist. [7:00] Start testing! [8:10] Look at objective data. [9:10] Genetic data [9:45] Stop guessing. [10:06] Measure your HRV. [11:55] How to choose your recovery modalities. [14:05] Train your aerobic system. [16:36] Energy production [17:44] Breath work [20:55] CNA & central fatigue [22:48] BLUBlox - use code MUSCLE to get 15% off [24:00] Cellular health & organic acid test [25:05] Movement & mastering your skill [29:00] What to do when progress stalls. [30:50] Control your mind. [34:20] Mobility [35:00] Intentional discomfort [36:50] Detriments to the high-performance mindset [38:12] Measure your progress. [39:09] Projects Ben is currently working on [40:00] The book Ben is reading [40:30] The podcasts Ben listens to [41:33] Belcampo - use the code MUSCLE to get 20% off [44:30] Disclaimer    Today's sponsors:  BLUBlox - get 15% off with the code MUSCLE. BLUBlox make stylish glasses with specialised BluLite lens filters, which reduce the harmful high energy artificial blue light emitted by digital devices across the entire blue light spectrum. This can help reduce eye strain and sleep disorders. They have day-time and night-time versions and offer free world-wide shipping. Check out BLUBlox and use code MUSCLE to get 15% off. Belcampo - use the code MUSCLE to get 20% off! We're very excited to announce this new partnership. Belcampo is is on a mission to revolutionize the meat industry for the well-being of people, the planet, and animals by farming meat the right way. Try their products - you'll taste the difference! Head over to Belcampo and use the code MUSCLE for 20% off!    Please share this episode with someone you love and leave us a review on Apple Podcasts. 

Ryan Smith has previously been a guest on the show to teach us all about peptides. Today he joins me to talk about epigenetic aging, DNA testing, changes in the market and new regulations for peptides, predictions, interventions and individual diagnostics. This is a fascinating conversation for me, as I put my body under a lot of stress during my career and am always interested in longevity and living my best life. I hope you enjoy it as much as I did, and please don’t hesitate to contact the team at TruDiagnostic if you have any questions about the fascinating things they are doing. Ryan Smith graduated with a degree in Biochemistry from the University of Transylvania. In that time, he had multiple research internships, studying large scale protein synthesis and physical chemistry. After graduation, he attended medical school at the University of Kentucky for 2 years. After finishing all the educational curriculum and passing USMLE Step 1 he decided to leave and help open up a pharmacy in the United States that focused on peptide synthesis and formulations for pharmaceutical preparations. Since that time, Tailor Made compounding has become the 4th fastest growing company in healthcare and 21st fastest growing business in the US. Tailor Made Compounding was the first pharmacy to offer an extensive list of peptides in the US and continues research and expansion for the use of these products for the integrative medicine space. Since then, Ryan has opened many businesses including TruDiagnostic, a company focusing on methylation array based diagnostics for life extension and preventive healthcare.   More about Ryan and TruDiagnostic here: https://trudiagnostic.com/ @ryansmith_PMed https://www.a4m.com/ryan-smith.html   Previous Episode with Ryan: Muscle Intelligence #101 A deep-dive on peptides with expert Ryan Smith Mentioned: Book: Dr. David Sinclair - LifespanPodcast: A New Perspective on Aging: How to Optimize the Quality of your Lifespan with Dr. David Sinclair Podcast: Optimize Your Life the Philosopher’s Way with Brian Johnson  Podcast: Exploring Epigenetics and Optimizing Health in Times of Stress with Dr. Dan Stickler Sponsor: BUBS Naturals - you know I love their products just as much as I enjoy working with them - an amazing company, that is always giving back. Check out their Collagen and MCT powder, which goes in my morning coffee every day without fail. Use code MUSCLE at checkout to get 20% off sitewide.  Timestamps: [0:23] Introduction to guest Ryan Smith[1:01] Show sponsor BUBS Naturals [3:12] Changes in the Peptide space in 2020[6:38] Change in the definition of ‘biologics’[10:25] Quality-variability in compounding pharmacies[11:54] TruDiagnostic and Ryan’s new focus[12:55] Epigenetics and biological aging [15:50] What’s methylation?[16:30] Transcribing your DNA[18:47] Aging (and aging backwards)[20:00] Testing aging rate[22:35] Control your epigenetic expression[24:22] Snapshots of DNA[25:50] Predictions through epigenetics[30:25] Interventions and individual diagnostics[31:15] Show sponsor Optimize.me/muscle code Muscle10[35:57] Intrinsic vs extrinsic age[40:05] DHEA [41:17] Triglycerides and diabetes[43:20] Applications and predictions[47:30] Vaccines and genetics[50:15] Immunsystem support[52:10] Intervention protocols[53:50] Vitamin D - liposomal and injections [56:50] NAD vs NMN[59:16] Ketone esters[59:36] Anti-aging peptides[1:01:05] What your testing kit tells you[1:03:05] How to find a practitioner[1:04:10] The benefits of testing[1:07:20] Disclaimer

Dr. Kelly Starrett joins me on today’s episode to share his expertise about the prerequisites of movement and training, and a systems approach to improving your ranges of motion and ultimately your performance. Dr. Kelly Starrett – also known as the Supple Leopard - is a coach, physical therapist, two-time New York Times & Wall Street Journal bestselling author, speaker, and co-founder of The Ready State, the world's most comprehensive collection of guided movement, mechanics, and mobility instructional videos. To find out more about Kelly, please visit: Website: The Ready State Instagram: @thereadystate  YouTube Kelly’s 10min Morning Routine: https://members.thereadystate.com/blogs/10-minute-morning-mobility-routine/ Kelly’s books: https://members.thereadystate.com/product-category/books/ Time Stamps: [0:55] – Introducing guest Kelly Starrett [2:26] – Real Mushrooms [5:50] – Kelly’s approach to mobility in bodybuilding [8:35] – Bio-motor-output [9:15] – Bookmarks around function [10:30] – Mobility and movement control [11:20] – Pain is a request from your body [12:00] – Normative ranges of motion [12:45] – How to program for mobility progress [14:35] – Determining the starting point [18:15] – Identifying patterns [19:20] – Assessment framework [24:10] – Your range of motion changes daily [26:40] – Working on density [29:30] – Flexibility, mobility, stretching? [32:00] – Language is key: You’re not in rehab, you’re training. [33:35] – Creating shapes [35:35] – Comprehensive models [36:19] – Breathing and the spine [39:40] – Lower back pain [41:10] – Kelly’s morning practice [43:13] – Foot function [49:55] – Eye tracking [53:10] – Kelly’s non-negotiables [55:25] – What are you training for? [56:50] – Kelly’s new book [1:00:07] – Find Kelly here Mentioned: Slack Block - https://www.slackbow.com Today’s Sponsor: Thank you to our sponsor Real Mushrooms for supporting our podcast and for bringing you the best quality organic mushroom extracts on the market. Real Mushrooms emphasizes the REAL, because many so-called “mushroom” products on the market don’t contain 100% mushrooms. To learn more, please visit Real Mushrooms. Code BEN at checkout gets you 30% off your first purchase, and code MUSCLE 20% off for returning customers.

In today’s episode, I’m joined by Dr. Jay Wiles, cohost of the Ben Greenfield Fitness podcast and host of Mindhacker’s Radio w/ Dr. Jay Wiles, to speak about all things HRV. This is a deep dive, so get out your pen and paper. Ever wondered how to measure? What you are measuring? How to use the data? We get into all of it in this episode. Dr. Wiles is a clinical health psychologist who is board-certified in biofeedback, HRV biofeedback, and Tai Chi for rehabilitation. He has a passion for helping others reach their full potential from an integrative and holistic perspective and has worked closely with elite athletes and executives on enhancing peak performance through training and regulating psychophysiology. He focuses on how we can utilize sunlight, water, exercise, and food to mitigate the damaging effects of stress, anxiety, and depression.   Timestamps: [0:28] Intro to today’s topic: HRV [1:52] Intro to my guest Dr. Jay Wiles [2:17] Today’s sponsor: BiOptimizers [6:43] What is HRV? [8:45] The Autonomic Nervous System [11:26] Should you be measuring your HRV? [13:06] Stress response and adaptation [15:10] Subjective vs. objective [16:00] What and how do you measure? [18:19] The data metrics [19:54] The BEST tools to measure HRV [20:50] HOW and WHEN to measure [22:35] Frequency domain values [31:50] 24h HRV readings [35:00] Cardio-vascular health [38:00] Focusing on the basics [39:18] Dr. Jay’s daily basics [42:35] Breathing [46:40] Respiratory cycle [47:47] Heart-brain coherence [54:54] Vagal tone [1:02:00] CO2 tolerance and training [1:04:00] Breathing mechanics – Patrick McKeown   To find out more about Dr. Jay Wiles: @drjaywiles www.drjaywiles.com www.thrive-wellness.com   Mentioned: Patrick McKeown Polar H10 Chest Strap EliteHRV  www.8weeksout.com www.firstbeat.com   Thank you to our sponsor BiOptimizer – use code MUSCLE10 for 10% off. Check out P3-OM Probiotics to reduce cortisol, improve sleep and relaxation and to reduce stress. P3-OM is a patented prebiotic and probiotic supplement that helps break down protein, has antiviral capabilities and is full of “good guy” bacteria. Check out their special offer exclusive to our listeners at www.bioptimizers.com/muscle10