Ever wondered why Ben frames his teachings around the 6 Pillars of a Lean, Healthy and Muscular Body... for Life? In this episode, Ben explains what he was searching for at the beginning of his bodybuilding career and why he felt the need to create something that was previously missing in the fitness industry.  He speaks to how the Muscle Intelligence brand has evolved, gives you his approach and definition of health, goes into the only type of client he takes on for contest prep and so much more. There's quotes, tips and book recommendations in this podcast for you.  If you enjoyed this episode, please leave us a review on ApplePodcasts to support us and share it with a person you feel will benefit from this conversation.    Thank you to our amazing show sponsors Real Mushrooms. Real mushrooms are the highest quality mushroom extracts we can find. They are 100% mushroom certified organic. They have no added fillers or grains, and they are third party tested multiple times. You can add their mushroom extract powders to things like coffee, tea, smoothies, or oatmeal, or they also have capsules. Ben uses Real Mushrooms Lion’s Mane organic mushroom powder in his Intelligence Coffee every morning, and he uses the Cordyceps-M mushroom capsules for improved focus and cognitive performance.  Please visit https://www.realmushrooms.com/ben Code BEN gets you 30% off for first time buyersCode MUSCLE gets you 20% off all other orders   Mentions Charles Poliquin Website Instragram  Milos Sarčev Youtube Instagram Dorian Yates Instagram  The Daily Stoic Instagram  Dr. Jordan Shallow Instagram  PreScript Website Instagram   Ben’s Books Leo Buscaglia – Love: What life is all about  Russel Brunson – DotComSecrets  Philip Shepherd - Radical Wholeness: The Embodied Present and the Ordinary Grace of Being    ⏱Timestamps [00:40] – The back story of Muscle Intelligence [01:06] – Ben’s role models [01:49] – The value gained from getting into very low bodyfat %. [02:53] – Why Ben doesn’t recommend competing. [03:38] – Health in Pro Bodybuilding? [04:15] – The Bodybuilding Culture. [04:44] – Looking at optimizing the athlete. [05:08] – Ben’s definition of health. [05:43] – The Trilogy of Muscle Intelligence. – Lean, Healthy, Muscular [06:07] – Health is a precursor to muscle building. [06:39] – Aesthetics: What being lean says about you. [07:33] – Health and your ability to adapt. [08:58] – Your perception of stress. [10:42] – Muscular equals vitality. [11:26] – The foundation to achieving your goals. [11:58] – One of Ben’s favorite quotes. [12:26] – The key to building the maximum amount of muscle in the shortest amount of time. [12:44] – Why more isn’t better.  [13:56] – Does Ben prep clients for contests? [19:59] – High Impact Habits for life. [21:39] – Powerful quotes from The Daily Stoic. [23:53] – Upcoming projects and the evolution of the Muscle Intelligence brand. [28:33] – The three books Ben is currently reading. [34:28] – Ben’s tip of the week. [37:27] – Ben’s quote of the week. [38:01] – Why Ben is grateful for Dr. Jordan Shallow. [34:28] – Today’s Sponsor – Real Mushrooms

In today’s episode, Dr. Krista Scott-Dixon from Precision Nutrition joins us to talk about nutrition. We get into what human beings need nutritionally to thrive, the role of epigenetics and the implication of DNA on your nutrition. Krista explains where to start with a new client, calorie recommendations, behavioral changes and stress mitigation.  Krista Scott-Dixon, PhD, is Precision Nutrition’s director of curriculum. She earned her doctorate in Women’s Studies from York University. In her role at Precision Nutrition, Dr. Scott-Dixon develops the curriculum for the PN (Women’s and Men’s) Coaching programs, the PN Level 1 Certification, and the PN Level 2 Certification Master Class. Dr. Scott-Dixon is the coauthor of PN’s Level 1 textbook: The Essentials of Sport and Exercise Nutrition and The Universe Within: Genetic Testing and What It Can Tell Us About Nutrition, Health, and Athletic Performance. In 2017, her book Why Me Want Eat: Fixing Your Food Fckedupitude was published. To find out more about Dr. Krista Scott-Dixon, visit: www.precisionnutrition.com If you enjoyed this episode, please leave us a review on ApplePodcasts to support us and share it with a person you feel will benefit from this conversation.    Thank you to our amazing show sponsors Bioptimizers http://www.bioptimizers.com/muscle10 . Use code MUSCLE10 for 10% off any order. If you’re struggling with getting enough deep sleep, cravings, slow metabolism, anxiety and stress, you may be deficient in magnesium. 80% of the population is deficient in magnesium and while many products on the market either contain synthetic forms or 1-2 forms of magnesium, your body needs ALL 7 FORMS of this essential sleep mineral.   Check out Bioptimizers Magnesium Breakthrough http://www.bioptimizers.com/muscle10 - this magnesium before bed helps you relax and wake up refreshed and energized. Use code MUSCLE10 for 10% off any order. Additional Links:  Dr. Tina Bryson – The Power of Showing Up Dr. Huberman on the Muscle Intelligence podcast Documentary: The Weight of Gold - Official Trailer Sam Harris - Waking Up     Timestamps:   [00:25] – Today’s guest [01:15] – Today’s sponsor: Bioptimizer [03:46] – Krista’s career path and start at PN. [06:10] – What in nutrition is actually objective? [08:35] – What human beings need nutritionally to thrive.  [10:24] – Fibre debate. [14:56] – The strongest evidence is your own experience.  [15:18] – Results from a new diet.  [16:33] – The role of epigenetics. [18:55] – DNA and its implications on nutrition. [23:50] – How to establish baseline calories. / Where to start. [28:55] – Deep Health Model [30:50] – The Wheels of Stress.  [35:04] – Calorie recommendations.  [36:55] – Hard-gainers vs. stress eaters. [38:28] – New performance certification at PN.  [43:34] – Decision making tree of if -> then. [45:40] – How often you should change your nutrition. [48:20] – Strategies to mitigate stress. [51:00] – What are you ready, willing and able to do? [53:25] – Behavioral change.  [01:00:10] – Psychological safety [01:03:20] – Myth of the individual hero [01:05:30] – Experiences of many Pro-Bodybuilder [01:08:00] – Ben’s mission in the bodybuilding community  

On this episode of the Muscle Intelligence Podcast, Podiatrist Dr. Emily Splichal joins us to talk about all things feet: The often overlooked role healthy feet play in your overall posture, how footwear impacts your gait and essentially your health and the role of glute muscles in forming your gait - this interview covers that and a whole lot more. Listen to learn why orthotics are a quick fix and why foot health is all about the sensory input. ___ If you enjoyed this episode, please leave us a review on ApplePodcasts to support us and share it with a person you feel will benefit from this conversation.  ___ Thank you to our amazing show sponsors Real Mushrooms. Real mushrooms are the highest quality mushroom extracts I can find. They are 100% mushroom certified organic. They have no added fillers or grains, and they are third party tested multiple times. You can add their mushroom extract powders to things like coffee, tea, smoothies, or oatmeal, or they also have capsules. I use Real Mushrooms Lion’s Mane organic mushroom powder in my Intelligence Coffee every morning, and I use the Cordyceps-M mushroom capsules for improved focus and cognitive performance.  Please visit https://www.realmushrooms.com/ben 30% off for first time buyers with code BEN 20% off all other orders with code MUSCLE ____ Dr Emily Splichal, Functional Podiatrist and Human Movement Specialist, is the Founder of EBFA Global (formerly Evidence Based Fitness Academy), Creator of the Barefoot Training Specialist® Certification, Author of Barefoot Strong and Inventor of Naboso Barefoot Technology. With over 20 years in the fitness industry, Dr Splichal has dedicated her medical career towards studying postural alignment and human movement as it relates to barefoot science, foot to core integration and sensory integration. To find out more about Dr. Emily Splichal, visit:  www.dremilysplichal.com       Instagram YouTube   Additional Links:  Check out VivoBarefoot for the shoes Ben wears exclusively. Use code INTELLIGENCE10 for 10% off.  Please also check out our friends at PosturePro for insoles and to learn more about why feet play a big role in your overall health and performance.PosturePro has also just released its newest course on Foot Mechanics and Gait Cycle.    ⏱Timestamps: [01:23] – What today’s podcast is about! [02:02] – Sponsorship by Real Mushrooms – realmushrooms.com. [03:42] – Welcoming our guest, Dr. Emily Splichal on the show. [04:42] – The current state of feet and why Orthotics is a multi-billion dollar industry [06:50] – How does Emily address feet dysfunctionalities? [09:02] – Role of glute muscles in forming your gait. [14:40] – Emily’s process of assessing her patients. [18:27] – How do we build proper stability to stand up and walk in gravity? [23:10] – T Spine & Foot Relationship. [26:09] – Gait Cycle – Importance. [29:20] – How stride length is implicated in gait! [35:32] – Impacts of inefficient patterns of movement on brain function. [37:03] – Somatics. [38:14] – Bunions – a deformity at the joint.  [41:04] – Impact of heels and pointy shoes on feet. [43:40] – Morton’s Neuroma – Causes. [44:47] – Shoes Emily recommends. [47:00] – Transitioning from high heels to minimal shoes. [50:09] – Where to get Emily’s book: Barefoot Strong. [50:24] – Naboso: Insoles by Dr. Emily Splichal  

Dr. Greg Wells studied Kinesiology and did his Masters in Physiology and PhD in Respiratory Physiology. For his PhD, he studied how high level athletes were able to improve their performance through improved breathing.    In this interview, Dr. Greg Wells and Ben Pakulski discuss the extremes through which humans can use their breathing to accomplish whatever the task is, from extreme athletic performance to meditation. They talk about Dr. Greg Well’s newest book: “Rest, Refocus and Recharge” and how small breaks and little tactics throughout the day can help you recover and feel better. And finally, the two get into how to balance radical self-acceptance with the pursuit of excellence and discuss the concept of “thinking about how you think”. To find out more about Dr. Greg Wells, please visit https://drgregwells.comand pick up his books The Ripple Effect and Rest, Refocus, Recharge: A Guide to Optimizing your Life We hope you enjoyed today’s episode. If you did, share it with someone you think will benefit from this information and leave us a review on iTunes. To get in touch with us, you can comment on Youtube or Instagram or get in touch with us via email: anne@muscleintelligence.com    Today’s sponsor is Bioptimizers. Use code MUSCLE10 for 10% off any order. If you’re struggling with getting enough deep sleep, cravings, slow metabolism, anxiety and stress, you may be deficient in magnesium. 80% of the population is deficient in magnesium and while many products on the market either contain synthetic forms or 1-2 forms of magnesium, your body needs ALL 7 FORMS of this essential sleep mineral.Check out Bioptimizers Magnesium Breakthrough - this magnesium before bed helps you relax and wake up refreshed and energized. Use code MUSCLE10 for 10% off any order. Timestamps [00:56] – Sponsorship. [02:22] – Introducing our guest – Dr. Greg Wells [03:15] – Greg’s background. [06:49] – Strategies and devices to improve CO2 tolerance. [13:35] – How Greg trained his athletes. [14:49] – Breathing Impacts on Bodily Performance. [17:52] – Improving Acute CO2 Tolerance. [20:35] – Does repetitive extended breath holds increase blood’s oxygen carrying capacity? [28:05] – Achieving “That” World-Class Performance. [35:01] – Heart-Rate Tracking. [38:34] – Rest, Refocus, Recharge – By Dr. Greg Wells. [42:42] – How do you reimagine the future? [43:50] – Metacognition – Thinking About Thinking. [48:50] – Practicing Radical Attention. [51:45] – Visualization of the event. [56:38] – Radical Self-Acceptance. [01:00:40] – What is Excellence? [01:04:53] – Personalized Medicine – What Future Holds! [01:08:29] – Where to contact Greg and grab his book?  

In today's Q&A episode, Ben answers your frequently asked questions about his personal practices. From his meditation practice to the shoes he wears, his thoughts on psychedelics, the supplements in his cabinet, his tracking devices to the books he's reading and the courses he is taking - he covers it all. This podcast is jam-packed with information and gives you an insight into Ben's daily practices that he has implemented to allow him to thrive and live his greatest life.   If you enjoyed this episode, please leave us a review and if you'd like to submit a questions for the next Q&A, send us a DM on instagram @muscleintelligencepodcast   Thank you to our amazing show sponsors Real Mushrooms. Real mushrooms are the highest quality mushroom extracts I can find. They are 100% mushroom certified organic. They have no added fillers or grains, and they are third party tested multiple times. You can add their mushroom extract powders to things like coffee, tea, smoothies, or oatmeal, or they also have capsules. I use Real Mushrooms Lion’s Mane organic mushroom powder in my Intelligence Coffee every morning, and I use the Cordyceps-M mushroom capsules for improved focus and cognitive performance. Please visit realmushrooms.com/ben 30% off for first time buyers with code ben 20% off all other orders with code muscle   Ben’s Shoes:  VivoBarefoot Code: INTELLIGENCE10 for 10% off   In Ben’s Supplement Cabinet: Real Mushrooms Code: ben for 30% off  ATP Labs Code: MUSCLE10 for 10% off  BUBS Naturals Code: BEN for 20% off  Alpha GPC Code: MUSCLEINTELLIGENCE for 15% off  MassZymes Code: MUSCLE10 for 10% off   How Ben eats now: Fresh Pressed Olive Oil  Belcampo Code: BPAK10 for 10% off  Redmond Real Salt Code: INTELLIGENCE for 15% off   Online courses Ben is taking:  PosturePro – Annette Verpillot  8 Weeks Out - Joel Jamieson’s course  Dr Bryan Walsh - Metabolic Fitness Pro   Ben’s Mattress: Essentia Mattress    Additional Links   Waking-Up App - Sam Harris    Russell Brunson - DotComSecrets    Mastering Nutrition - Chris Masterjohn, PhD. podcast    Oura Ring  Timestamps [00:26] – Theme of the week. [00:36] – Ben’s Meditation Practice. [01:45] – Ben’s Breathing & Gratitude Practice. [02:45] – What shoes does Ben wear? [03:52] – What’s in Ben’s supplement cabinet? [04:55] – Ben’s Sleep and HRV tracking devices. [05:35] – Heart rate tracking Headphones. [06:16] – Start taking Magnesium and Vitamin D! [08:38] – Importance of Collagen Intake. [09:17] – Importance of Glycine. [10:52] – Ben’s thoughts on Psychedelics. [13:47] – Success lies outside of the comfort zone! [15:15] – Things you don’t know about Ben! [16:53] – Ben’s eating habits. [19:26] – What does Ben’s workout routine look like currently? [22:36] – Does Ben do cheat meals? [22:47] – The books Ben just finished reading. [23:30] – The online courses Ben is taking at the moment. [25:07] – Where do you want to communicate with Ben? [26:32] – Ben’s Sleep Environment. [27:31] – Sponsorship for today’s podcast.

Today Ben speaks with James Nestor, one of the world leaders in understanding the physiology of our breath and how it can impact our lives, our minds and bodies, and our resilience. In this info-packed episode you'll learn tangible ways to easily incorporate simple ideas and techniques that can have a dramatic impact on your mental state and clarity, anxiety levels, sleep, fitness, and more.  James Nestor is an author and journalist who has written for Scientific American, Outside, The New York Times, The Atlantic, and more. His latest book, Breath: The New Science of a Lost Art was an instant New York Times bestseller. Nestor’s first book, Deep: Freediving, Renegade Science, and What the Ocean Tells Us About Ourselves, was published in 2014 and was a finalist for the 2015 PEN/ESPN Award For Literary Sports Writing, an Amazon Best Science Book of 2014, and more. You can find out more about James and his work at mrjamesnestor.com. Thank you to our awesome show sponsor, makers of my favorite grassfed collagen and powdered MCT: BUBS, a company making just a few extremely high-quality products and giving back a whopping 10% of their sales to charity. I use their powdered collagen and MCT in my coffee every morning. Use the code MUSCLE for a full 20% off your purchase at bubsnaturals.com   Timestamps   [00:32] Introducing our guest, James Nestor & their work, the amazing book; “Breath”. [01:09] Importance of proper breathing. [03:14] Sponsorship by: BUBSNatural.com [04:48] Welcoming our guest, James Nestor on the show. [05:16] Why James wrote “Breath”. [07:36] James experiment with plugging his nose for 10 days. [13:03] What switching the Breath Pathway does to our body. [14:19] Effects of Mouth Breathing on the body. [16:54] Mouth Breathing While Working Out. [18:31] What James learned about slower breathing. [24:42] Evolution of Human Face. [26:09] Facial Epigenetic Cross-Generational Inheritance in Human Beings over the last century. [27:52] Appliances that you can use to open up your nasal cavity. [32:37] How do sea divers have extreme level of CO2 tolerance? [34:11] Wim Hof’s breathing practices. – Tummo Breathing. [38:54] James experience with Dr. Justin Feinstein. [41:21] Important things that James did not include in the book. [47:39] Adapting to breathing as little as possible. [51:54] “Bad breathing leads to bad posture.” [57:11] Conserving energy by controlled breathing. [01:00:23] You got to grind yourself to get the reward. [01:03:41] Lowest Common Denominator to Optimize the Breath. [01:06:00] Follow James Nestor and do read his amazing work. [01:06:38] Wrapping up.

In today's episode Ben speaks with the cofounder of Renaissance Periodization, Dr. Mike Israetel. Mike holds a PhD in Sport Physiology from East Tennessee State University. Formerly a professor of Exercise and Sport Science in the School of Public Health at Temple University in Philadelphia, Mike has taught several courses, including Nutrition for Public Health, Advanced Sports Nutrition and Exercise, and Nutrition and Behavior. The two talk about a range of topics and how they relate to sports performance: proprioception and interoception; a lean body composition; how and when to focus on skill acquisition; and the importance of fundamentals and hard work rather than relying solely on genetic potential (or using the lack of as an excuse). They talk about how to encourage kids in sports in a healthy way, proactive stress management, and what Mike is up to with his company.  Get 15% off and free worldwide shipping for my favorite blue light-blocking glasses and sleep masks from BLUBlox at blublox.com/muscleintelligence using the code MUSCLE   Timestamps   [00:21] Subscribe, if you have not already! [01:09] Introducing our guest, Dr. Mike Israetel. [03:18] Sponsorship – BLUblox.com. [04:49] Welcome Dr. Mike Israetel. [05:36] How Mike’s PhD transitioned into his passion for bodybuilding. [09:06] Interoception Proprioceptive Awareness. [10:39] Development of Sports Abilities in Children. [13:41] Two important pieces of advice for adults from Mike Israetel. [16:12] In bodybuilding, the work and time you put in, matters more than your genetics. [19:16] Bodybuilding is brutal, and it is not for everyone. – Mike Israetel. [22:09] Children are tasked with unfulfilled dreams of parents. [24:07] The process matters more than the end result. [25:44] Things everyone should know when starting bodybuilding. [29:37] Renaissance Periodization – Introduction. [33:46] What is a Scientific Diet? [37:25] How Mike manages stress. [40:47] It is not just the daily practice; the goal is to maintain long term fitness and health. [43:22] Ben’s journey of bodybuilding. [48:01] Subscribe & follow Mike Israetel.

In this episode with Brian Johnson, founder of the Optimize community, is packed full of inspiration, positivity, and tangible plans for a happier, calmer, more joy-filled life. Brian discusses his four main virtues (wisdom, self-mastery, courage, and love); he talks about what truly means to be a hero, and what it means to have "anti-fragile confidence"; they discuss the differences between being happy and simply being "not negative"; and Brian gets into his meditation practice, his experience with veganism, his philosophies on leadership, and so much more!   Thank you to our awesome show sponsor, makers of my favorite grassfed collagen and powdered MCT: BUBS, a company making just a few extremely high-quality products and giving back a whopping 10% of their sales to charity. I use their powdered collagen and MCT in my coffee every morning. Use the code MUSCLE for a full 20% off your purchase at bubsnaturals.com   Timestamps [1:34] Introducing our guest, Brian Johnson. [7:02] Backstory to Brian’s motivation to succeed. [10:53] Brian’s comparison of Epictetus, Marcus Aurelius & Seneca. [12:15] How Brian summarizes his philosophy. [14:33] How to start living at Eudaimonia – The Highest Good [17:17] YOU determine what Vice; Virtue & Wisdom is. [18:15] Four core virtues of philosophy and all the religions in the world. [21:56] How to plan your day as a Eudaimon.  [26:18] The More You Get Hit, The Stronger You Get! [28:04] How hard one should push themselves in training. [30:52] What you do, speaks so loudly, I cannot hear what you say – R. W. Emerson. [33:07] Love 0.0, Love 1.0, Love 2.0… [36:32] Philosophy is simplicity – Brian’s daily routine. [41:01] Nanotechnology Structured Water & its benefits. [43:52] Brian’s breathing meditation practice. [46:05] Brian talking about his coach and mentor – Phil Stutz. [50:05] How Brian is helping people through the Optimize Coach Program. [54:26] Brian’s experience with Veganism. [56:50] What is Brian’s end line – distant plans. [1:00:28] Change begins at home!

In today's solo Q&A episode, Ben dives into his personal experience with habit building as it relates to growing a lean, healthy physique as well as a healthy mindset. He talks about the common habits that lean, healthy, happy people have; how to avoid the trap of the obsessive mindset, where you chase arbitrary goals at the cost of your health and happiness; and tangible ways to approach sustainable habit building. If you enjoy this episode, please share with people who could benefit!   Thank you to our awesome show sponsor, makers of my favorite grassfed collagen and powdered MCT: BUBS, a company making just a few extremely high-quality products and giving back a whopping 10% of their sales to charity. I use their powdered collagen and MCT in my coffee every morning. Use the code MUSCLE for a full 20% off your purchase at bubsnaaturals.com    Timestamps   [00:41] My learning journey over the course of 20 years. [01:45] How I manage to maintain my body after retirement. [02:53] My experience with different coaches. [05:58] Impact of important internal body variables at biochemical level over external body. [08:38] Important factors to consider for body transformation. [10:09] Negative impacts of giving up. [11:41] Creating sustainable habits is the key to long-term transformation. [12:18] Two ultimate habits to fix your body transformation routine. [14:29] You Make Your Personal Identity. [16:44] What can you do to replace a negative habit. [20:10] How to change your negative workout emotions to gratefulness. [22:46] Difference between the identity that is created for you and the identity that you create for yourself. [25:00] How to use exercise as a tool to overcome stress. [26:04] Choosing your empowered version over the weaker version. [26:58] Growth & Greatness Exists Outside the Comfort Zone. [28:10] 2020 is an opportunity to Step Up. [30:43] Sponsorship.

Today Ben speaks with his good friend and fellow gym owner, fitness mentor, and trainer Mark Coles. Mark has just written a book called Level Up: The Fitness Professional's Road Map to Achieving Excellence (which Ben wrote the foreword to) and they discuss Mark's journey from personal trainer to gym owner to trainer mentor and beyond; how he grew his business through clarity of vision; how to identify goals and think big; and taking ownership of your process and your life, whether it's with relationships, business, or bodybuilding. This is a must listen to anyone looking to become a leader in their life or work, understand how to find their passion and happiness, and just be inspired.   Try my favorite digestive enzymes and other gut health promoting products from BiOptimizers - right now they're offering a full money back guarantee if you don't love the product and how you feel. Their MassZymes is the most effective digestive enzyme product I've tried - head to www.masszymes.com/muscle10 — be sure to enter the coupon code “MUSCLE10” to receive a 10% discount off your order. Episode Timestamps Importance of Enzymes for Digestion [3:00] Introducing our guest Mark Coles and his work [07:00] The value of doing what you love [10:30] Start of career as a personal trainer [11:10] Mark as a child and teenager [13:20] Increasing your rates with levelling up in your business [15:23] People who played parts in Mark’s devotion to body building [15:42] Acknowledging what kind of coach do you want to be [18:15] Get noticed [21:31] How Ben and Mark became friends [ 24:14] Difference between arrogance and confidence [26:28] Envisioning the challenges involved in the career path [29:29] Small wins count! [32:42] What was it like in start! [34:00] Why Mark wrote a book [40:50] Having control of your body is important for body building [44:15] Maintaining balance as a coach and a business owner [46:00] Mastering the 3 P’s [47:15] Personal development is very important for growing as whoever you are! [49:18] Biggest lesson in the gym – The learning curve! [50:48] What you are inspired by, matters! [53:26] Advice for all business owners [54:35] Get in touch with Mark [56:13]