Muscle Intelligence

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]

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]