Muscle Intelligence

In today's Q&A episode, Ben gives you the details on how he is approaching his 12-week transformation and the aspects you should consider when attempting a transformation - whether it be with a client or for yourself. He covers topics such as the importance of aerobic fitness, his personal daily walking and breathing practice, his nutritional approach and top 10 supplements, the trilogy of a good training program and why 100% commitment in necessary to achieve excellence. Ever wondered how to select exercises that are right for YOUR body? The mission of the Muscle Intelligence brand is to give you the knowledge to train YOUR body the right way – not the way you see someone else doing it and today, Ben walks you through what to consider when it comes to selecting exercises. And finally – in order to achieve a transformation, you need to get clear on your values. Ben shares his top 4 values and how they play a role in his day-to-day decision making. If you enjoyed this episode, please leave us a review on ApplePodcasts and if you'd like to submit a question for the next Q&A, send us a DM on instagram @muscleintelligencepodcast Sponsor Thank you to our sponsors 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 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. Mentions Podcast with Sally K. Norton on Oxalates Podcast with Anya Fernald, CEO of Belcampo Podcast with Dr. John Demartini Nutrion and Supplements Olive Oil - Fresh Pressed Olive Oil Electrolytes - Redmon Real Salt use code INTELLIGENCE for 15% off Fish - Wild Alaskan Seafood Box use code BEN for $25 off your first order Billings Seafood Guys Meat - Belcampo use code BPAK10 for 10% off Supplements - Bioptimizers use code MUSCLE10 for 10% off ⏱Timestamps [00:19] – Today's Topics [01:20] – Ben's target and objective with a transformation [02:00] – The goal of a sustainable transformation [02:22] – Ben's approach for his own 12-week transformation [03:00] – Stress and Recovery [03:55] – 360° approach to health – the 6 pillars of a lean, healthy and muscular body [04:50] – Aerobic Fitness – daily morning walk [07:15] – Functional Movements – walking and breathing [07:44] – Ben's focus on an intentional walking and breathing practice. [08:36] – Diaphragmatic breathing [09:27] – Dieting – the first 4 weeks [10:55] – Protein intake [11:32] – Vegetables at every meal [12:01] – Minimising inflammation [13:58] – Anti-inflammatory foods [16:52] – Ben's top 10 supplements [19:20] – How mobility plays a big role in building muscle. [20:36] – Trilogy in training [21:32] – Ben's training split [22:00] – Diet considerations for your transformation [22:23] – 100% commitment – or nothing [23:12] – Exercise selection [24:07] – What are you capable of doing? [25:18] – Training with intelligence [26:45] – How to set up for your body. [27:52] – Mindfulness in order to thrive [30:03] – Stability [30:38] – What to do next time you step into the gym. [32:08] – How to look at exercise selection. [34:10] – The 4 Hubs of Stability [35:00] – What are your values? Ben shares his top 4 values. [38:51] – Today's Sponsor – Bioptimizers

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.