With the general risk of cancer only set to increase during the current generation, we face the hard reality of these dangers lingering in our lives. Dr. Nasha Winters is an expert in the integrative approach to fighting cancer and having successfully warded off multiple bouts with the disease in her own life, is positioned well to speak on the dietary and metabolic ways we can reduce risk and strengthen our resilience to it. Dr. Nasha joins us for this episode of the Muscle Intelligence podcast to share this philosophy, talk a little about her book The Metabolic Approach to Cancer and share a whole lot of wisdom on a number of adjacent and related issues! We start off with some basics, chatting about the building blocks of a good diet and how fasting can fit into this. Dr. Nasha also shares her own story and the difficult challenges she faced before she even became an adult, with a teenage cancer diagnosis. From there we chat about protein in a healthy diet, removing gluten and whether soy is as healthy or unhealthy as we often seem to hear. We also get into the damaging effects of too much exercise and the potential for exercise addiction; Dr. Nasha promotes an individual approach to movement and exertion, as there are many different physical needs that we have in order to flourish. We finish off our chat on the topic of pollution and how to purify our bodies from its harmful effects. Join us to hear it all! 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.The newest batch is from Spain and Portugal and they are delicious. Try them out for yourself and get a full-sized bottle for only $1 - go to getfresh35.com   Timestamps Dr. Nasha's early life and health issues from a young age. [4:53] Dangerous practices around radiation and cancer screening. [10:30] The simple dietary approach that Dr. Nasha takes with her patients. [13:22] Starting from a clean, local and high-quality foundation for what you eat. [18:13] The varied responses to fasting across different types of metabolic systems. [21:25] When to lengthen a fast to three to five days and the effects that start to emerge. [25:19] Protein intake amounts and balancing short and long term objectives. [28:53] Basics to avoid and the real dangers of modern gluten. [32:40] The actual health status of much-debated soy products. [38:18] Our addiction to gluten and the answers that are readily available to solve the problem. [41:11] The final addiction; over-exercising and the serious damage this can do. [45:07] Environmental factors that influence our health and risks of cancer. [47:43] Ways to dilute and reduce the pollution we encounter on a daily basis. [53:22] Dr. Nasha's sauna practice and the natural methods we can all access to sweat healthily. [58:58]

Ben and Ash discuss the need for empathy in stressful situations and provide insights on fiber sources and avoiding leaky gut foods. They explore the effects of fasting on hypertrophy training and the significance of life coaching in achieving goals. They also share tips on cooking salmon and highlight the importance of supporting the black community.

Today’s guest is Matt Gallant, the savant-like and incredibly successful entrepreneur and CEO of BiOptimizers who has turned his life into a brain and body biohacking experiment! He is here to talk about all his practices and the supplements he uses to perform at a super high level. We begin by considering a theme that plays out through our whole conversation – the fine line between being hyperfocused and neurotically obsessed and the role gratitude plays in this. From there, we chat with Matt about the value of doubling down on one thing and how doing extensive personality tests can help in this respect. We turn our attention to the meat of our conversation next – neurofeedback, a method of clearing the limbic system of traumas and the central place it occupies in Matt’s biohacking practice. The intensive, days-long neurofeedback challenges Matt embarks on are taxing on the nervous system and we hear about the compounds he uses to help him withstand them, many of which are produced by his own company! He speaks to the extremely positive impact that his biohacking experiments have had on his relationships, well-being, and business. We are proud to say that BiOptimizers is the sponsor of our show today, and we spend the last moments of our exchange talking about a few more of their products that help to fortify the digestive tract and the benefits of this. BiOptimizers is 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 Introducing Matt Gallant and his work in biohacking his brain and body! [0:17] The benefits of an amazing magnesium product by BiOptimizers! [1:53] Managing the line between hyper-focus and obsession by practicing gratitude. [6:35] Matt’s gift for ideation and how he has learned the power of focusing on one thing. [9:02] How personality tests and experimenting can help you find & focus on your strengths. [14:25] Aligning your purpose, passion, and proficiency for optimizing your business. [16:44] The thrill of biologically optimized systems, not to be confused with maximized ones. [20:11] Healing from trauma and how its legacy has fueled Matt’s drive to optimize. [24:06] How these small traumas burn brain RAM and Matt’s ideal RAM level. [29:02] Learning to control your state by doing neurofeedback and other training types. [30:50] What Matt would tell his younger self at the moment his dad traumatized him. [35:00] The double-edged sword of aspirations: achievements at the cost of self-abuse. [36:00] Matt’s experiences and lessons learned doing neurofeedback boot camps. [39:09] Boosting the nervous system by taking ketone ester, magnesium, and more. [40:40] Using lion’s mane and other compounds for neurogenesis and neuroplasticity. [47:02] Being cautious when taking compounds that affect receptors like CBD and caffeine. [49:52] How to take magnesium for the nervous system and brain function. [51:12] Being calm but alert: the optimal alpha state. [52:30] Safe neurofeedback cycles ad other brain hacking methods like TMS. [53:38] How Matt’s neurofeedback has had positive effects on his life and relationships. [55:38] Breathing, mantras, gratitude, visualization: Matt’s meditation practices. [58:48] Proteolytic enzymes and products from BiOptimizers that maximize digestion [1:03:03] Stress’s effects on the digestive tract and how to fortify it using BiOptimizers. [1:08:19] Parasympathetic/sympathetic types of exercise, biohacking, neurotransmitters, emotions, lifestyles, supplements, brainwaves. [1:10:22] Where to access BiOptimizers and a special product for days of bad eating! [1:15:10]

There are so many facets that go into making a workout great, which is why Ben has compiled a document to help you understand what’s valuable to place your mind and body in the right state. It’s easy to think you can just step into the gym unprepared, but this is far from true, so we dive into the document today. We kick off the show by discussing some of the mental work you need to do like meditation, anchoring your superhero, and speaking words of success. We also find out more about being present and why you have to take total responsibility for every action. Along with this, Ben also sheds light on some of the important physical work that needs to be done, like setting up, stabilizing, and initiating, looking at your tempos and rest periods, and ramping up contractions rather than loads. Other topics Ben touches on include what to consume as pre-workout, how to maximize recovery, and figuring out what to eat before you train. Fat is hugely important, and Ben’s main fat source is high-quality, extra virgin olive oil. He gets his from Fresh-Pressed Olive Oil company - they travel the world to source the highest quality, freshest, and most delicious varieties. The newest batch is from Spain and Portugal and they are delicious. Try them out for yourself and get a full-sized bottle for only $1 - go to getfresh35.com.   Timestamps Why unconscious competence is something to aspire to in exercise. [2:54] Calm those waters: How meditation helps increase focus. [3:24] Anchor superhero you: What this means and how to get it done. [4:18] The importance of changing your state when getting to gym. [5:30] How breathing correctly ups your game and Ben’s breath routine. [7:21] Why using strong words — and not victim ones — sets you up for success. [9:40] Habits are everything, so develop ones that help you get where you want to be. [9:55] Go internal and reconnect with your body from the inside out. [11:32] The power of presence and how this shapes your gym (and life) routine. [13:09] Radical ownership: Why you have to take responsibility for everything you do. [14:47] View each rep as an opportunity to make progress. [15:55] Why you should pay attention to tempos and the rest periods. [16:44] Don’t get complacent — Challenge those muscles continually. [18:00] Set up, stabilize, and initiate: Three key facets to building muscles properly. [20:04] Quality before quantity — Why less is often more. [24:40] Defining muscle growth and how this frames your workout. [25:30] Three things you need to progress your body: Mobility, stability, and skill. [26:14] Why you have to train mobility and get into range actively. [27:43] The role of isolation and integration in building the body you want. [28:20] Perfect practice, not practice makes perfect. [29:49] Take charge of every inch of every single rep. [29:54] Why you should ramp up contractions and not load. [30:40] Become a warrior and a monk: Ben’s tips on how to do this. [32:42] How to achieve both laser focus and savagery. [34:40] Breathe nasally and increase CO2 tolerance. [35:52] Use your mind’s eye and visualize process and outcome of every set. [37:02] Get your mind off of the number of reps. It’s just a guideline. [37:54] Why you probably didn’t #crushedit. [38:39] Go the extra mile and do 10% more than what’s asked of you. [39:53] Put your phone away. [40:45] Take care of yourself because recovery begins the minute your last rep is done. [40:55] Why you should develop a strong grip. [41:57] Every day is an opportunity for progress and consistency wins. [42:56] Hydrate incredibly well before you even set foot in the gym. [45:44] How to determine what to eat before you train. [46:28]

Our guest today is Dr. Tina Payne Bryson, author of The Whole-Brain Child, No-Drama Discipline and The Power of Showing Up, three books that take a neurobiological approach to parenting. Interpersonal neurobiology is all about how our brains and minds get shaped by and work in the context of relationships. We spend today chatting with Dr. Bryson about how this concept can help us become better people and better parents, where having ourselves developed more emotional maturity, we can respond in ways that encourage similar traits in our kids. We chat about the concepts of secure versus insecure attachment, which according to Dr. Bryson are the biggest predictors for how a child will turn out. The bulk of today is spent talking about how parents can help their children feel more secure attachment by making them feel safer, seen, soothed, and secure. We also talk about how to discipline by teaching, how a person can only learn when their brain is in a calm state, and how to create a safe environment for a child while still giving them the tools to cope with stress. Another big takeaway from today is the concept of neuroplasticity, which thankfully shows us that our brains are always malleable, and what this means for reversing damage that was caused on us and that we might have caused on our kids. Make sure you join this amazing conversation which is so full of insight into raising healthy and emotionally responsible children. Today’s episode is sponsored by BLUblox, so head over to blublox.com and get 15% off your first order by using the code ‘muscle’. Enjoy!   Timestamps Introducing Dr. Tina Bryson and her work on interpersonal neurobiology. [0:18] Interpersonal neurobiology: How the brain and relationships interact to shape us. [4:33] Neuroplasticity and how the way we treat our kids changes their brains. [5:45] The need for parents to practice awareness of how they behave toward their child. [9:42] Predictors of how children will turn out: secure attachment and parents that show up. [13:58] Types of insecure attachment: avoidant, preoccupied, and disorganized.  [17:14] How parents who didn’t get secure attachment can earn it and give it to their child. [19:29] The four ’S’s of cultivating secure attachment: Safe, seen, soothed, and secure. [21:33] ’S’ number one: providing safety by not threatening the child or fighting with your partner. [21:34] How the second ’S’ makes a safe environment but still gives kids stress coping tools. [27:02] Mirror neuron systems which make us captive to each other’s nervous systems. [34:12] Getting kids in the green zone and the value of sleep for child and teenage health. [35:01] A time when Dr. Bryson and her husband used empathy to make their child feel more seen. [38:59] The third ’S’: showing kids how to soothe themselves by helping them calm down. [44:29] ‘Secure,’ the fourth ’S’, and how it comes about as the result of the first three. [51:45] How to discipline correctly by reconceptualizing teaching as discipline. [53:39] Helping a child feel a small amount of healthy guilt to teach them self discipline. [1:00:49] Dr. Bryson’s new book and where to find out more about her. [1:04:28]

For this amazing Q&A, Ben kicks things off talking about his six pillars of health, and how to be committed and serious about goals while still remembering to show up in other aspects of life. From there our hosts discuss the value of surrounding yourself with people you aspire to be more like, which also involves the hard task of cutting certain people out. Next up, Ben and Ash give thanks for the amazing power of vitamin D before answering a few listener questions that bring up topics about daily movement, diet, and workouts in relation to recovery, and whether seeing food as a reward is unhealthy. Another listener question about Ben's views on red light therapy leads him to tell a story about a time he may or may not have taken psilocybin mushrooms with one of his best friends and decided to call an expert on the subject! The two called up Dr. Anthony Jay and spent their trip diving deep into DNA with one of the world’s experts on the topic! This leads to a discussion about nootropics and psychedelics more broadly, and Ash weighs in about her experience using Phenibut, before she and Ben discuss how psychedelics aren’t ubiquitously good; thought leaders who spread the wrong messages about them can lead people into harm’s way. From there, our hosts engage a few more listener questions on the subject of keto diets, the main factors involved in weight loss, and how to help a friend who might need health advice without hurting their feelings. Don’t miss out on this charmingly diverse conversation firmly centered around your best interests in areas of relationships, spirituality, and wellbeing. 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 Ben’s move away from myopically focussing on muscle to the six pillars of health. [0:16] Identity shifts, bigger goals, daily wins, accountability: Ben’s transformation blueprint. [4:45] Being dedicated to a goal while prioritizing all relevant pursuits. [10:20] The importance of who you surround yourself with, and why Ben loves his friends. [13:26] Gratitude for sunshine and the growing MI Facebook community. [19:23] Listener questions about working out and diet relating to readiness and recovery. [21:10] The importance of daily movement to improve the body’s glucose use. [24:24] Seeing exercise as a reward and whether looking at food as a treat is wrong. [26:57] Ben’s thoughts on red light therapy and time talking DNA with Dr. Jay on mushrooms. [28:06] Ashley’s experiences using Phenibut and how psychedelics aren’t ubiquitously good. [32:23] Listener questions about how to use exercise bands and working out on a keto diet. [37:40] Factors influencing weight loss: inflammation, insulin sensitivity, and gut health. [43:21] How to give someone health advice without hurting their feelings. [44:53] Talking ethically raised meat at a great price from Green Pastures Farm. [48:13] Pre-workout routines for glutes and calves; mastering hypertrophy execution. [49:20] Ben shouts out his BUBS MCT and Collagen! [51:48]

Many of us believe our genes doom us to the disorders that run in our families but today’s guest, Dr. Ben Lynch argues that with the right plan in place, you can eliminate symptoms, optimize your physical and mental health—and ultimately rewrite your genetic destiny. Dr. Lynch is the author of Dirty Genes, and in it, he discusses eight genes whose correct functioning our health depends on and how to optimize their functioning. Dr. Lynch starts by talking about how he got interested in the field of epigenetics before giving listeners an idea of what this field of research entails. He talks about the concept of translational epigenetics next, according to which our decisions and experiences affect our children and even grandchildren. We spend a great deal of time on the topic of dopamine too, and Dr. Lynch sketches out how people either have less or more of it overall thanks to the functioning of their COMT gene. People with higher or lower dopamine respond completely differently to stressors, and dopamine can become addictive, but the good news is that it can be managed to help accommodate an abundance or scarcity. From there, we talk about the body’s microbiome and its effects on health as well as ways to test it and regulate it, before Dr. Lynch shares about the importance of methylation for the body’s healthy functioning. Dr. Lynch then runs listeners through the eight genes he discusses in his book, talking about the effects they have on our bodies of not functioning correctly and also touches on some of what we can do to optimize them, including healthy eating, good sleep, stress relief, and environmental detox. In addition, today’s conversation covers parenting practices in relation to TV game and fast food addictions, the idea that genes work communally with each other, Dr. Lynch’s awesome line of supplements, and a whole lot more! This episode of the podcast is brought to you by Billings, Eating well, and conveniently, is more important now than ever, so we're excited to have a new sponsor: High quality seafood delivered straight to your door From Billing's Seafood Guys. Choose from one of the pre made boxes (5lbs each) or make your own, with options like salmon, cod, halibut, and a range of other seafood options, all sourced directly from Alaska. Use the promo code ben when you visit wildalaskanseafoodbox.com/ben and you'll receive $20 off your first order, plus a free half pound bag of scallops in every box with your membership.   Timestamps Introducing today’s conversation with Dr. Ben Lynch. [0:17] What epigenetics is and how Dr. Lynch got into it. [4:20] Research questioning how much genetics really is responsible for different health conditions. [7:28] Protecting children from events that cause negative epigenetic shifts. [10:12] Understanding translational epigenetics: passing genetic programming onto offspring. [11:30] Preparing for a predisposed weakness using epigenetic knowledge. [16:11] The problem of dopamine addiction from things like computer games. [19:45] How a genetic susceptibility can result in dopamine addiction. [21:27] Connections between dopamine crashes and other addictions. [21:50] The connection between COMT, dopamine, and addictive/successful personalities. [22:56] Supplementing to accommodate for the inheritance of a typical COMT gene. [26:17] The danger of only supplementing one gene who relies on others to do its work. [26:54] Effects of having naturally high dopamine levels and how to accommodate that. [28:06] The connection between high dopamine and Parkinson’s. [30:30] Coping mechanisms to help accommodate naturally high or low dopamine. [31:10] Different stimulation resistance and career suitability according to dopamine levels. [34:28] The necessity of being aware of processed food’s effects on dopamine. [36:44] Dr. Lynch’s perspectives on ‘good-tasting alternatives;’ are they any better? [41:57] Treatments for acne and odor and food’s effect on the microbiome. [45:30] How to test your microbiome. [49:34] Initial steps for self-diagnosis and treatment for dysbiosis. [51:10] What methylation is and its use as a component of health. [53:31] Checking methylation status by measuring homocysteine levels. [56:18] The first four dirty genes Dr. Lynch speaks about in his book: MTHFR and more. [57:20] Different effects of a riboflavin deficiency and how to treat it. [1:01:01] Dr. Lynch’s histamine issues and how he overcame them using probiotics. [1:05:35] The last four dirty genes in Dr. Lynch’s book: PEMT, phosphatidylcholine, etc. [1:07:00] Final thoughts on the methylation status of the cell and Dr. Lynch’s contact details. [1:08:46]

While we change our habits and mindset to pursue the goals that matter to us most, it’s important not to forget to make loving ourselves and others a top priority too. For today’s show, Ben and Ashleigh will be talking about this concept using three keywords – friendship, forgiveness, and fat! Before that, though, we hear their thoughts on cardio workouts, breath work, enduring pain, different ideal physiques, and why it’s important that efforts to achieve a goal be motivated by personal development rather than trophies. Next up, Ben opens up about his personal journey with bodybuilding, his parents, and the relationships he undervalued along the way. He has realized that the pursuit of optimal health should be far more well-rounded, and this involves cherishing those who matter - even if they have hurt you. Sometimes we get resentful about a person’s behavior, as Ben did with his dad, and he shares some techniques he used to develop more empathy that led him toward forgiveness and ultimately, more love. We hear about the community Ben is trying to build next, and how important this notion is for creating a shared sense of support. From there, Ben and Ashley talk about the idea that achieving a goal – burning fat for instance – is all about changing one’s habits and mindset. Our hosts show a lot of vulnerability and share meaningful ways to be a happier, healthier, and more loving person in this episode so it’s definitely one to tune in for. Before wrapping things up though, they get into some listener questions about recovering from hernias, getting better sleep, and how to gauge if one’s resting heart rate is too low, before sharing about their love for some of the well-known products mentioned on this show. This includes BLUblox, today’s sponsor, so head over to https://blublox.com/muscleintelligenceand get 15% off your first order using the code ‘muscle’!     Timestamps Thoughts on coronavirus and countries that are opening up. [0:18] Ben’s outdoor breath control cardio workouts and the Muscle Intelligence Trilogy. [3:02] Why cardio workouts are not for fat burning but increasing the body’s recovery ability. [6:21] Box breathing, enduring pain, and Ashleigh’s James Fitzgerald step-up test experience. [7:59] Breathing’s place in pursuing fitness mastery and celeb athletes engaged in MI40. [12:14] Erin Stern’s figure transformation and thoughts on different ideal figures. [15:13] Working out for a trophy or for the sake of personal development. [17:41] The importance of valuing friends even while neurotically pursuing a goal. [19:33] Realizations Ben has come to and his gift for coaching holistic wellness. [21:45] How Ben released his anger at his dad and himself through forgiveness. [25:07] The importance of community for assisting others who then reciprocate. [32:59] Supporting people through struggle versus cutting toxic people out. [37:10] Ben’s acid test for who he’ll train: people who take ownership. [39:44] Beating fat: changing is not hard, but a matter of shifting beliefs and habits. [41:01] Ben’s experiment using olive oil to shift his phospholipid bilayer. [44:08] Why people get hernias and step by step guidelines for recovering from one. [47:58] How to get better deep and REM sleep using L-theanine and taurine. [53:33] When to know if a low resting heart rate is a cause for concern. [58:39] The brilliant job BLUblox products do for improving sleep. [1:04:01] Benefits of grass-fed meat from Belcampo over grain-fed. [1:06:10]

Today’s very special guest is Erwan Le Corre, the founder of ‘MovNat’, a synthesis of his passion for real-world physical competency, love of movement in nature, extensive knowledge of Physical Education history, and his personal philosophy of life. Erwan gets into so many topics today that will be of huge benefit to followers of this podcast, talking of course about his philosophy of movement but also his ethos about how to guide thoughts and emotions while becoming the best versions of our selves. Erwan starts off sketching out how MovNat works by being premised on an end goal – becoming physically competent to handle any situation. In this paradigm, physique is not the aim, but rather a byproduct of a much deeper journey in pursuit of skill, much like martial arts. From there, he shares his perspectives on a broader conception of self-development, and the place that taking responsibility, showing commitment, and manifestation occupy in them. Society might negatively affect us, but we empower ourselves by realizing our lives are the result of our choices. Manifestation is real, and rather than involving wanting something material that somebody else has, Erwan sees this practice as only bringing that which is equivalent to our current state. Anything is possible and we shouldn’t tell ourselves that we can’t have what we desire, but we need to realize that any positive change takes commitment and slowly we will see results. Do not miss this amazing episode with the godfather of MovNat, and a man who truly understands the mindset piece of wellness, Erwan Le Corre. Today’s show is sponsored by Billings, Eating well, and conveniently, is more important now than ever, so we're excited to have a new sponsor: High-quality seafood delivered straight to your door From Billing's Seafood Guys. Choose from one of the pre-made boxes (5lbs each) or make your own, with options like salmon, cod, halibut, and a range of other seafood options, all sourced directly from Alaska. Use the promo code ben when you visit wildalaskanseafoodbox.com/ben and you'll receive $20 off your first order, plus a free half pound bag of scallops in every box with your membership.   Timestamps Gratitude for the easing of restrictions; using exercise to become more present. [0:23] Talking manifestation and creating your own life with today’s guest: Erwan Le Corre. [3:40] Manifestation as a combination of altering events through thought and action. [6:00] Erwan’s perspective that mental energy can draw events one has in mind toward them. [9:14] Seeing an experience as the feeling it brings, not its external character. [9:32] How you can only manifest things that are equivalent to your current state. [11:40] The end aim Erwan’s approach aspires to: a body that can navigate this world. [11:57] Seeing physiological results as a byproduct of a skills-first teaching approach. [16:01] Aiming to have multidimensional locomotive skills, to handle any physical challenge. [17:20] The idea that physical competence builds confidence, but not in all contexts. [20:40] Links between physicality and spirituality in Erwan’s natural movement practice. [25:00] Our culture of compartmentalization and the double-edged sword of specialization. [26:10] Truly empowering ourselves by recognizing that everything we do is our choice. [29:00] How to know whether our choices are good for us: how do they make us feel? [32:13] While ‘society’ pressures us, we empower ourselves by taking responsibility. [36:51] The damage our tendency to believe we can’t have what we truly desire causes. [39:00] Seeing manifestation as beginning with choosing who one wants to be. [40:23] A reframing of mediocrity and considering how it’s painted in different religions. [44:27] Understanding that successful people might have bad lives thus shouldn’t be idolized. [46:45] Placing the cart before the horse: wanting the result before changing oneself. [47:26] Steps to take to start becoming the person you want to be: having commitment. [48:53] True confidence that can be gained after committing to the hard work of changing. [53:44] Erwan’s story that his success started with just an idea. [55:17] Perspectives on what makes a great teacher: reaching the student’s heart and mind. [1:01:30]

Welcome back to another Q&A, where Ashleigh and Ben talk about how to optimize your mental and physical wellbeing, considering dieting, workout practices, habits, learning to love discomfort, and more! We begin with a reminder about Ben’s six pillars, and how his workouts are becoming more intellectually focused, a time he takes to be hyper-aware about mobility, stability, skill, and strength. This leads Ben and Ash to hone in on the mental aspects of fitness, and they talk about how working out can be a springboard to creating healthier habits as well as how beneficial mentally arduous training can be for your sense of pride and accomplishment. From there they switch to topics of building muscle on a vegetarian diet, managing stress by controlling carbon dioxide, how to be a great leader by learning to listen, and expanding horizons wherever possible. Next up, Ben weighs in on the question of whether a diet or workout plan should be top of mind if you're aiming to lose fat. We hear the typical process he would take a student through, starting with workouts, and then tweaking calorie intake based on heart rate variability. We look at what habits affect HRV too, and also talk about its connection to sympathetic arousal, considering the fine line between healthy and unhealthy amounts. We end things off hearing about Ben’s love for all his show sponsors, and he shouts out today’s awesome one – Eating well, and conveniently, is more important now than ever, so we're excited to have a new sponsor: High-quality seafood delivered straight to your door From Billing's Seafood Guys. Choose from one of the pre-made boxes (5lbs each) or make your own, with options like salmon, cod, halibut, and a range of other seafood options, all sourced directly from Alaska. Use the promo code ben when you visit wildalaskanseafoodbox.com/ben and you'll receive $20 off your first order, plus a free half pound bag of scallops in every box with your membership.   Timestamps The origins of this podcast and how Ben went from bodybuilding to the six pillars. [0:18] How Ben intellectualizes correct workouts using mobility, stability, skill, and strength. [2:28] Keeping aware of the spine and things that move that shouldn’t during workouts. [6:11] Ben’s two-week workout, workout mindfulness, and becoming consciously competent. [8:50] Using exercise as a way of identifying habits, skills, and attributes you want to create. [14:50] ‘Working in’: mentally arduous workouts and the rush of pushing through what’s uncomfortable. [15:45] Changing your cognitive association with discomfort from negative to positive. [20:58] How to build muscle on a vegetarian/vegan diet taking MAP supplements. [22:33] Controlling stress through breathing and Brian Mackenzie’s webinar. [27:17] Listening and being honest from a place of love: good leadership practices. [28:16] Applying the principle of expanding your horizons to the books you read. [31:39] The importance of curating your thoughts if you want to become a better person. [33:26] Using technology versus a natural process to achieve a desired state. [35:33] How blood flow restriction bands work and how to use them. [37:33] Losing fat by upping workouts before cutting calories/changing diet. [39:51] Using heart rate variability to start pulling calories down once workouts are set. [43:22] The line between healthy and unhealthy states of sympathetic arousal. [44:10] Big issues that could drive HRV down: sleep, breathing, stress, food, training. [45:22] Oura Ring use and getting the best seafood box deliveries from Billings. [46:36] Being calmed by Deadliest Catch and visiting untouched places. [49:38] Thoughts on training heavily in the morning and volume in the evening on the same muscle group. [52:07]