You can only reach your peak performance by doing more. At least that’s what the old approach tells us. Instead of doing more, Dr. Michael Gervais’ new model of being more not only takes you further but it gives you a greater mastery of your mind and body. In this episode, we talk to Michael about the Compete to Create system and book that he created with coach Pete Carroll — this system is responsible for the rise of the Seattle Seahawks. A key theme throughout our conversation, Michael emphasizes that his system doesn’t contain any shortcuts or best-kept secrets. Instead, he explains, you can reach your next level by honing your passion and purpose. After discussing the challenges that fear and fatigue present to living a life of passion, Michael talks about the importance of weaving people into your sense of purpose. Using the Seattle Seahawks as an example, Michael shows that valuing your relationships will help you see what’s possible both in yourself and in others. This is a vital step in becoming the best version of yourself. To illustrate the inner-strength that comes from having a strong community, Michael shares what it was like to be on the sidelines of the Seattle Seahawks’ historic Super Bowl XLIX loss. We also touch on the value of optimism and practicing vulnerability before Michael gives listeners some final advice on how you can develop a guiding philosophy for living a life of purpose and passion. Our game-changing conversation with Michael is made possible through BLUBlox, our awesome show sponsor. Get 15% off and free worldwide shipping for my favorite blue-light-blocking glasses and sleep masks from BLUblox at https://blublox.com/muscleintelligence using the code MUSCLE.   Timestamps How we can lift people by focusing on their strengths and not their weaknesses. [1:09] Focusing on using precise language to communicate our expectations. [3:05] How Michael’s book sits at the intersection of scientific research and the frontier. [5:38] Exploring the framework of Michael’s system and why there are no shortcuts. [6:20] The characteristics that are common to high-performing athletes; passion and purpose are key. [8:21] How people misunderstand what passion means and how to live a passionate life. [10:55] Passion versus fear and fatigue; why it’s difficult to lead a passionate life. [11:36] Maintaining your purpose and weaving community into your sense of purpose. [14:50] How ‘noise’ in the external world distracts us from attuning with our minds and bodies. [15:57] The value of relationships with others and with yourself for being your best self. [17:20] Seeing potential in people and helping them realize what they could become. [20:05] What Michael does to train his ability to see the potential in people. [21:54] How Michael trains his players and lessons that you can apply to your own life. [23:40] Why optimism is at the center of mental toughness and how this links to purpose. [26:00] Self-discovery and skill-building as the two main buckets of psychology. [27:42] How unhealthy thought patterns can help you perform worse. [28:55] Why it’s possible to be mentally and physically healthy and perform. [30:42] How to shift the focus from your competitors to your personal growth. [32:25] How to get out of your own way; developing your internal world is a lifelong pursuit. [34:30] Michael shares a story to illustrate the skills needed to take your performance to the next level. [36:50] Figuring out your intentions and practicing vulnerability to learn how to deal with emotional hardships. [40:25] What we can learn from the Seattle Seahawks’ Super Bowl XLIX loss. [43:00] What Michael is doing to stand by his team during the pandemic; this is a time to double-down on your purpose. [47:50] How Michael and coach Pete created their system and its popularity in the corporate world. [50:38] What competition means; to get better by striving and straining together. [52:05] Finding your philosophy and guiding principles; you don’t need to invent your own. [54:22] Ben leaves listeners with some final thoughts on pushing through your obstacles when exercising. [59:15]

There are a few fundamentals we need to perfect before hoping to maximize our progress in any kind of physical pursuit, and in today’s show, we explore what that means. As Ben explains, this project starts with learning what functional movement is and making sure we are doing it correctly. Functional movement, contrary to what we might think, actually refers to nothing more than breathing and walking. Ben drills down on the point that the movements we experience while breathing and walking are the foundation for any other movement, and so if we can’t do them correctly all else suffers. These two movements form the first parts of Ben’s ‘Breathe, Walk, Meditate’ mantra, and so naturally the conversation progresses into the third foundation for optimum wellness. We learn what meditation is and how to do it by using its predecessor, breathing. Toward the end of the show, Ben reveals that we can learn to incorporate all three of these most foundational building blocks of optimum performance into one simultaneous activity, so there is no excuse not to do them! Wrapping up, Ben implores us all to give this foundational trio a try as well as get involved with the Muscle Intelligence community, a place where we can all come to share our knowledge and learn from some of the greatest minds out there. Today’s episode was sponsored by BLUBlox. Get 15% off and free worldwide shipping for Ben’s favorite blue-light-blocking glasses and sleep masks from BLUBlox at https://blublox.com/muscleintelligence using the code MUSCLE.   Timestamps   Introducing today’s topic: Ben teaches us how to build muscle on a stable foundation. [0:18] What real functional movement is, its importance, and how people get it wrong. [2:07] Developing deep, expanded breath cycles as a foundation of all movement. [3:00] The muscles that are lengthened and fill with oxygen when we breathe deeply. [6:45] Which movements of the body get limited if we don’t breathe deeply enough. [8:58] A description of what happens to the body as we go through a deep breathing cycle. [10:07] Manifestations of dysfunctional breathing patterns: Trouble building pecs and more. [11:42] The possibility of one side of breathing under-functioning and the effects of this. [14:08] Breathing affects the muscles, and the muscles affect the skeletal system. [14:58] Aerobics and yoga, two ways to expand breathing and work on breath retention. [15:27] The negative effects of not walking properly and how to be mindful of foot functioning. [16:33] That if we can’t hold one thought in our brain for long, we aren’t performing optimally. [19:44] How to learn to meditate by honing in on our breathing, which helps to breathe too! [20:04] What meditation looks like: Having interoception and a single point of focus. [21:17] All the stability and mobility-related positive effects of having a breath practice. [21:43] Turning a walking practice into one of breathing and meditation too. [23:03] Ben’s asks us to try the ‘Breathe, Walk, Meditate’ trio and give him feedback! [24:26] Thanks given to this episode’s amazing sponsor: BLUBlox. [26:26]

Some of the greatest obstacles posed by any challenging pursuit are the ones that exist in our own minds. This is a concern at the center of High-Performance Psychologist Dr. Bhrett McCabe’s work and today he joins us on the show to share his perspectives on the subject. Dr. McCabe works with both professional and amateur athletes, focusing on mental strength and keys to success, and together with him, we take a deep dive into what it takes to perform optimally and some common challenges that stand in the way. Dr. McCabe weighs in on the idea that different people are motivated by different things, sketching out five personality types and a variety of psychological games that athletes have played with themselves to help themselves perform better. He talks about the need to commit fully and get out of our comfort zones if we wish to grow, and how he approaches training his clients and students to elicit this from them, which requires that they trust him first. We cover some interesting terrain around beating common mental stumbling blocks like negative thinking, impatience and using sub-par performance as a buffer against the fear of failing. Dr. McCain talks about internal versus external motivators, the minimum amount of struggle needed for a task not to become boring, the role of reflection in perception, and the importance of social dynamics in the performance of teams. Other big takeaways are Dr. McCabe’s thoughts on beating addiction, the five things we have to do each day to perform at our best, and the content to be found in our guest’s amazing coach training program called the Catalyst School. Thank you to our awesome show sponsor, makers of Ben’s favorite grass-fed collagen and powdered MCT: BUBS, a company making just a few extremely high-quality products and giving back a whopping 10% of their sales to charity. Ben uses their powdered collagen and MCT in his coffee every morning. Use the code MUSCLE for a full 20% off your purchase HERE.   Timestamps Introducing our guest, Dr. Bhrett McCabe, and his work on performance psychology. [0:16] The value of a gratitude practice focusing on things we usually perceive as negative. [3:30] How Dr. McCabe discovered the power of mind while playing major league baseball. [5:59] Mental difficulties like negative thinking and impatience, and how to treat them. [9:57] Dealing with the stress of uncertainty by seeing it as an opportunity to grow. [14:23] Five daily categories of tasks that everybody should do to perform optimally. [16:15] Why Dr. McCabe’s approach to consulting amateur or pro clients is similar. [20:53] Achieving goals and growing through a fully committed rather than an ‘if-then’ attitude. [23:11] Our tendency to use our habit of not committing fully as a scapegoat if we fail. [25:15] A story outlining Dr. McCabe’s approach to getting students to perform optimally. [27:00] Getting past external things that validate us internally to true internal validation. [30:38] The minimum amount of struggle necessary for a challenge to remain interesting. [33:00] How Dr. McCabe earns the trust of his clients by using a non-judgmental approach. [35:39] Five types of people categorized by the types of things that drive them to succeed. [43:45] How to manufacture the emotion or state that drives you to perform at your best. [47:00] Identifying and optimizing what makes you special in order to win. [49:36] ‘Fear the proud’: true buy-in and what makes UA’s football team the best. [52:42] Getting past addictions and how the risk is highest when we think there’s no risk. [55:01] The interplay between the psychological, neurological, and immunological. [59:07] How detrimental stress is; book recommendations from Dr. McCabe on this topic. [1:00:39] The Catalyst School and how it helps coaches be better at what they do. [1:02:18] Dr. McCabe’s workouts; exercise is about internal as much as external rewards. [1:05:54]

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

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

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

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

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

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

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