Gear up for another episode of Q&A in which Ben and Ashleigh respond to a host of questions asked in their Facebook community. Before diving into the questions, they remind listeners about the importance of getting enough sunlight and spending time outdoors and explain why challenging times like these can be mined for invaluable life lessons on which to build a more secure future. Ben explains why stability is the foundational prerequisite for building muscle and strength, why having the correct form is non-negotiable in exercise, and even if you think you’ve reached your muscle-building capacity, you’ve likely only reached about 20%. As far as the business side goes, Ben gives an update on the postponed muscle camps, he gets listeners excited about the new Muscle Intelligence blog page and the content that will be posted there, and outlines what he aims to do with the exclusive mentorship programs he’s working on. Returning to the science, your hosts answer questions related to regulating and tracking blood glucose levels, approaching core exercise after a C-section, the possible benefits of CBD, the value of the cyclical ketogenic diet, and the best exercises for improving aerobic health and HRV. Do not forget to visit our great show sponsors, BLUblox, for the best in blue-blocking eyewear. Get 15% off my favorite blue light-blocking and eye-strain reducing glasses from BLUBlox at https://blublox.com/muscleintelligence using the code MUSCLE. Timestamps Hear how spending time outdoors and getting exercise energize you for the day. [1:21] Recognizing the reality that we either move toward pleasure or away from pain. [2:15] Learning from difficult situations and why the current disillusionment can be good. [4:03] The foundational prerequisite to building muscle and strength at any age. [8:05] Why the correct form is so important in exercising effectively and injury-free. [11:50] Learn about the at-home workouts and nutrition plan Ben has available. [16:24] Why it is unlikely to reach your natural potential as far as muscle building goes. [17:52] The value of improving your heart rate variability in building muscle naturally. [21:24]  Understanding that exercise is futile without the required internal response. [22:09] Thoughts on box breathing and using your diaphragm while walking. [23:41] An update on Ben’s muscle camps and how his mentorships are structured. [26:42] Learn about the new Muscle Intelligence blog page and the content we put up. [32:21] Advice for working your core muscles after C-sections and/or myomectomy. [34:38] Guidelines for where blood glucose levels should be and how to decrease it. [39:21] Ben’s thoughts on CBD: purification processes, quality, benefits, and more. [43:08] The value of a cyclical ketogenic diet and the role of genetics, activity, and stress. [47:07] Should you have carbs before or after workouts while on the keto diet? [51:23] Why lowering body fat and building muscle should be synonymous. [55:00] The best exercises to improve aerobic health and HRV. [58:51]

In Ben’s opinion, olive oil is without a doubt the most important oil that we have in our diet. With that being said, today’s guest is TJ Robinson, the man behind the Fresh-Pressed Olive Oil that gets so much love on the show. After all the hunting TJ does around the world, it was his turn to be hunted by Ben, and the resulting conversation the two have on today’s show is worth its weight in gold. TJ had an olive oil epiphany after tasting true fresh-pressed olive oil while on a trip to Sicily during his days as a chef and never looked back. Since then, he has been traveling the world to work with the best producers out there. Ben and TJ do some live testing of different varieties today, and TJ covers the fascinating and intricate ways high-quality olive oil gets produced and assessed, its many complex flavor profiles, and huge health benefits. We hear about the different varieties and TJ’s artisanal process compared to the regular and scam-ridden industrial-scale operations. TJ takes care not to mix strains, makes sure to bottle correctly, and strives to get the product to his club members' pantries as quickly as possible. Ben also expresses his love for this food type and speaks about how its antioxidants and polyphenols work wonders for inflammation and wrapping cells’ phospholipid bilayer with the right oil type. Thanks to my favorite olive oil company Fresh Pressed for sponsoring the show - if you want to try a full-sized bottle of my favorite high quality, super fresh extra virgin olive oil for just $1, while supplies last, check out getfresh35.com! Timestamps The centrality of good habits in achieving your goals. [0:17] Enjoying real food like olive oil by cutting hyper-palatable food out, and today’s guest. [2:29] The many benefits of olive oil and why Ben is totally obsessed with it. [5:28] Keeping the phospholipid bilayer of your cells composed of olive oil fats. [10:02] The story of TJ’s epiphany tasting fresh olive oil for the first time in Sicily. [12:01] Good versus bad olive oil and the mafia that controls America’s bad olive oil supply. [16:17] Timeframes from pressing day to when TJ’s oil reaches customers. [17:46] Health benefits of low yield artisanal methods that keep varieties separate. [20:25] Working with Flos Olei winners and what goes into its competitive judging process. [22:50] A live tasting with Ben and the different markers of an olive oil’s smell and taste. [25:59] Moving from smelling to tasting the sample of olive oil and the polyphenol cough test. [30:13] Olive oil as a healthy fat, decreasing inflammation, and what foods to pair varieties with.[33:33] Whether you can spot a good olive oil in a regular shop without having a press date. [39:23] How to store olive oil, when to consume it by, and what deteriorates its quality. [43:36] Colorants, diluting, and how the olive oil Mafia tampers with bad oil it supplies. [44:38] The discovery of the inflammation curing oleocanthal, a natural ibuprofen, in olive oil. [46:41] Membership details and the benefits of signing up for TJ’s club: a $1 bottle and more! [48:46]

Welcome back to another great Q&A where listeners get a chance to have their questions answered by Ben and Ashleigh! We start today off hearing some updates on how our hosts have been coping in isolation, and they speak about the value of keeping positive, working hard and eating right, but also knowing how to relax at the end of it all. From there, things move into the subject of good health and the foundational role it plays in achieving optimal physical performance. Ben shares a few tips for what a well-rounded workout involves and then gets deeper into all the things that should be focussed on before that. These, of course, are his six pillars, and listeners get a chance to hear a more in-depth description of what some of them entail. Ben focuses heavily on breathing and we hear about the benefits of building Co2 tolerance through low-intensity interval trainings and other techniques. Today’s show also looks at resilience from other angles, and Ben gives listeners all they need to know about how we can learn to program the parasympathetic nervous system to be able to cope with different stressors whether we are genetically inclined to do so or not. Some other questions introduce ideas around managing inflammation, keto workouts, achieving both growth and longevity, and some of what goes into Ben’s approach to coaching. We wrap things up with a nod to the show’s awesome sponsor, Fresh-Pressed Olive Oil, and remind listeners that they can get a bottle for just a dollar by heading over to getfresh35.com and using the code ‘getfresh35’.   Timestamps The value of working extra hard but knowing how to relax during the crisis. [0:18] Gratitude, delegation, supplements, and overworking to cope right now. [5:01] The gradual ease of quarantine and Ben’s focus on upcoming projects in the quiet. [12:01] Negligent coaches and the value of tailoring workouts to your level. [15:20] Optimizing health before building muscle and the foundations of an optimal physique. [17:26] The breathing side of fitness and becoming more carbon dioxide tolerant using LIITs. [19:25] How aerobics, mobility and stability, and strength and skill make up good fitness. [23:57] Benefits of the OURA ring and where to find good supplements in Canada. [28:01] How Ben’s six pillars of optimization appear in his programs. [32:17] Working with your body to build muscle using a health first approach, not steroids. [36:25] Managing stress by gaining conscious control over the autonomic nervous system. [41:31] Ben’s coaching focus on breathing, walking, and meditation before muscle building. [44:42] Setting diet and workout parameters to achieve growth and longevity. [48:28] The long list of habits and nutrients that affect inflammation. [51:47] Finding the missing pieces to optimum health and the aim of this podcast. [54:02] Overcoming attachments to self-limiting beliefs and getting through this hard time. [56:02] Ben’s love for olive oil and the process behind Fresh-Pressed Olive Oil. [1:00:09] The differences between keto and carbohydrate-heavy workouts. [1:05:04]

Dr. Dan Stickler, an optimization expert, discusses the impact of the coronavirus pandemic on our immune system and long-term responses. He emphasizes the importance of viewing the human body as a complex system and highlights the interconnectedness of everything. Topics include peptides, managing uncertainty, optimizing sleep, the origins of major viruses, and metrics for anti-fragility.

Welcome back to another episode everybody — recorded live in quarantine! It's another Q&A since we know how much all of you need it right now. In this conversation, you can expect to hear Ben share a bunch of thoughts on everything from coaching and seafood to writing and meditation! We start off the chat talking about some misdirected thinking on calories and some better ways to go about the pursuit of weight-loss. The discussion turns to independent action and the ability to make changes without external structure before Ben and Ash think more deeply about designing your best life and working backward in order to do this. We also look at stretching and how this can take on a meditative and mindful quality, as you become more in touch with your muscles. The meat of the episode is dedicated to advice for coaches, especially younger ones aiming to make an impression and progress in their work. Ben's main thought here is to stay open to learning and maintain a sense of humbleness. If you are under 30, chances are you actually suck, so the sooner you can get that into your head, the sooner you will be able to move on and improve! To round things off we chat about seafood, writing out ideas, protein intake and some tips for quarantine life! Remember to check out our great show sponsors, Billings Seafood for the best selection of fish and seafood in the world! Visit wildalaskanseafoodbox.com/ben, and get $20 off your order and free scallops!   Timestamps Realigning the way we think about calories and weight-loss. [0:25] Implementing purposeful change independently through awareness and action. [6:08] Designing your life and finding your deeper goals and purpose. [10:04] Quarantine stiffness; getting used to new patterns and routines. [15:19] The value of stretching and the meditative quality to lengthening muscles. [17:47] Ben's tips for aspiring coaches and avoiding entitlement and a false sense of confidence. [22:31] The strength of youth and enthusiasm combined with an openness to learning. [28:01] Steps that young coaches can take to facilitate buy-in. [31:29] How Ben goes about creating a new document or learning resource. [34:47] Good over best; getting ideas down and making things happen. [40:03] Nutritional benefits of fish and Ben's story of growing to love eating it. [43:22] Methods for simple, delicious preparation of salmon, Ben style! [48:41] Ash's new dehydrator and why she is so excited about using it during quarantine. [50:30] Healthy amounts of protein according to your unique body and workout routine. [51:34] Fish oil, content production and more! Quick-fire questions from the live session. [55:04] Ben's yoga practice and his favorite style to engage with. [59:16]

We have an extra special episode in store for all of our listeners today! A live conversation with Ben Greenfield that we promise you are not going to want to miss. Ben is one of the most prominent minds in the health and fitness world and his attention to holistic and ancestral ideas is second to none! We get into a big discussion on longevity and all the areas that are to be considered when aiming to optimize for it. Ben also weighs in with his thoughts on medicine, cleansing, diet and health hacks he is currently using. The conversation gets pretty deep so buckle up, Ben leaves no stone unturned aiming for the best, healthiest life possible! He also approaches all of this from a strong desire to help those around him, something that is motivated by pure altruism and love. It is really refreshing to hear someone speak so fearlessly about his desire to help the world realize their potential. Today's episode is at once broad and wide-ranging but also includes specific information on products, ideas, and nutrients that Ben believes are worthwhile. He zeroes in on a bunch of topics, sharing his experiences as well as what research shows us! The final part of our conversation includes Ben's thoughts on parenting and his hopes for his children, something he takes very seriously and purposefully. There is more information in this episode than we can try to summarize, so you will just have to have a listen and be sure to keep a pen and paper handy! As always a big thank you to our show sponsors, BLUblox! Go to https://blublox.com/muscleintelligence and use the code 'MUSCLE' for 15% off the best blue-blocking eyewear in the world!   Timestamps Ben's new book and what eventually made it to the press. [6:22] A starting point for longevity; the most important markers to give attention to. [8:33] Walking speed, grip strength and VO2 max; metrics to track for longevity. [14:02] Optimal levels for resting glucose and insulin. [20:18] The increasing evidence for the benefits of a morning cold soak. [26:01] Thinking about the role of protein in relation to longevity. [30:03] A more parasympathetic perspective on food and Ben's appreciation for sustenance. [33:06] The sections of Ben's book that deal with home soaking, sprouting and fermenting. [43:13] Olive oil, black seed oil and the rest of Ben's staples for his pantry. [48:03] Courses, workshops and recipes that Ben and his wife Jessa have offered. [51:44] Ben's unique relationship with his food and how this journey began. [55:27] Couple's therapy, breathwork and plant medicine usage in Ben's home. [1:00:26]

For this episode of the Muscle Intelligence Podcast, Ashleigh and Ben dig deeper into living your best life during the quarantine. We talk about keeping your sights set on priorities, shopping and stocking up and finding the time to work on projects that you really care about. Ben muses about a day that recently went awry and why that might have happened before the conversation turns to evolving as a person through natural phases in life and the habits that allow these important changes to occur easily. Focus is always something that is emphasized on the show and today is no different; being able to say no, remain steadfastly locked in on your objective and ignoring everything else can bring you so many rewards in this current crisis and after! Ben and Ashleigh share their current food shopping habits and why a fully stocked freezer is something to get really excited about before the conversation turns to industry and supporting local businesses so they do not get completely bulldozed by huge corporations. The last parts of today's Q&A chat are spent talking about constant movement during a regular daily routine, fasting while in quarantine and the benefits of allowing your body to get hungry! 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 HERE.   Timestamps The importance of anchors and helping others for staying on top of our priorities. [1:04] Becoming a new person and transforming habits to suit your current needs. [4:15] Ben's experiences integrating physical aspirations into a different phase. [7:10] Saying no, focussing and leaving enough space for what is most important. [12:06] Different shopping and grocery habits during the quarantine. [16:19] The emphasis that the COVID-19 crisis is placing on what is essential in our lives. [19:50] Supporting local businesses instead of huge corporations as things shift. [22:54] Ben's weekend yoga course and the disappointment of not completing it. [26:03] Unconscious movement and the ways that we burn calories during the day. [30:26] Longer fasting periods while at home during the quarantine. [34:30] The magic of hunger and playing with the fire until it is your friend. [39:59] Exciting news about Ashleigh's new recipe book! [41:30] The process of writing and Ben's hopes for finding a mentor for a project. [45:49]

We often talk about the idea of objective versus subjective living on the podcast and our guest today is such a great example of someone acting in the most objective way possible, zeroing in on a goal and then chasing that relentlessly. Kris Gethin is the founder and CEO of Kaged Muscle, a supplement company bringing you the most natural and healthy things you need in your diet. Kris is also a coach and trainer of the highest order, helping his clients reach beyond their natural potential to amazing heights. In our conversation today, we get into the discipline that bodybuilding can instill in the human mind, staying on course to achieve huge goals and the challenge of staying motivated after achieving them. Kris unpacks his thoughts on the part that a coach should play in a client's life, what fear means to him these days and why offering value to those around you will take you that much further in all your pursuits. We also get into the topics of integrity and intention and talk about building a business that resonates with your own values as well as those of your clients. We finish off this great conversation talking about Kris' own fitness routines, his aspirations for the future and where he wants to take his company in the next year. We have an amazing new sponsor for the show today, handpicked by Ben, due to his massive respect for the company and their founder. Billings Seafood Guys offer incredible seafood packages of the highest quality and if you use the code 'BEN' at checkout you will get $20 off your first order. So head over to wildalaskanseafoodbox.com/ben and check it all out!   Timestamps Optimizing all areas of life; the benefits of the discipline developed in bodybuilding. [7:53] Kris’ philosophy for setting targets and staying on track to hit them. [10:54] Advice for maintaining a commitment to objectives despite relative comfort. [14:43] The actual role of a coach; the lighthouse in the storm. [20:35] Kris' experiences of carrying on through discomfort and pain. [26:04] The meaning of fear to Kris and how he faces it as he gets older. [30:09] Offering value to brands and associates instead of asking for a deal from them. [34:19] Integrity and intention; building a heart-centered business for better sleep! [39:40] Kris' motivation and method for starting his company and selecting products to offer. [40:58] Experimentation with the carnivore diet and where Kris is currently at with his training. [43:45] Looking to the future with Kaged Muscle and their new products. [46:37]

We find ourselves in quite a crazy crisis right now but there is still so much to be grateful for and we can only look forward at the opportunities that are present in front of us. Today's show is the recording of a live broadcast in which the Q&A traverses the usual range of topics with the added element of the coronavirus and quarantine! The first point that is made is that this is an opportunity like none other; why not use this quarantine period and break from regular routine to do something you have always wanted to do or make some important changes in your life? The hurdles that we find in our path are the only way to growth! Ben makes an argument for why this is a better time than any to offer value to others. Whether in your business or outside of it, show people what you can do for them and you will reap the rewards. Ben and Ash talk about their routines during this lockdown period and share some of the steps they have taken to make sure this time is profitable and healthy. They also give a bunch of practical advice for certain exercises and how to incorporate better breathing into your routines before tackling the subject of female weight-loss. The episode ends off with some thoughts on cycling in and out of keto and how to help your body through regular fasting. Thank you to our awesome show sponsor, makers of my 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. I use their powdered collagen and MCT in my coffee every morning. Use the code MUSCLE for a full 20% off your purchase HERE.    Timestamps Current opportunities for innovation and support; obstacles as the way to growth. [0:50] The group coaching program that Ben is launching next week! [4:50] Figuring out how to provide more value during this crisis. [8:49] The concept of unimpeachable credentials; more meaningful than anything else. [14:00] Ben's quarantine experience so far and how he started taking action ASAP. [15:38] Doing better instead of more to scale your current projects. [18:02] Routines for food and exercise around the Pakulski home. [24:37] The opportunities that are offered by quarantine to make a massive change. [30:15] Squatting techniques, getting back to bodybuilding and better weight-loss practices. [35:05] Optimizing breathing and opening up the diaphragm for fuller inhalation. [39:20] Finding ways to improve on and beat competitors in your lane. [46:11] Some workout recommendations from Ben for better extensions and range. [48:30] Obstacles to female weight-loss; eating too little, bad gut health and not lifting enough. [50:50] Keto periods and cycling in and out of these as a health tool. [54:30] Some exciting news about the Muscle Intelligence membership site and blog! [1:02:16] Fasting and taking a break from meat protein to jumpstart cell-death. [1:10:15]

Our internal dialogue creates our external reality. When this reality is one of fear, self-doubt, shame, and judgment, it acts as an obstacle, holding you back from living a life of alignment and purpose. No matter how good we may be at goal setting, if we do not work on these mental roadblocks, we will never get to where we want to be. Today's guest is a phenomenal leader in the behavioral and mindset world, John Assaraf. When he started, his focus was on helping people thrive financially. He has since pivoted to helping people overcome what’s holding them back. In this episode, John shares his fascinating journey with us and the tools he was given at a young age to succeed. The skills John’s mentor equipped him with helped him change his neural pathways of beliefs, habits, expectations, and setpoints. We also learn about achieving goals and why it is a more holistic process than many of us know. It requires activating five parts of our brains, which means that setting the goal is simply the first step. John also talks about the importance of understanding how your emotional responses are triggered when you begin to work on new goals. If you have continually let yourself down by not achieving your goals, you likely have trauma around it. By learning new skills of awareness, you can rewire your brain to set yourself up for sustainable success. John also sheds light on his innercises, and how taking small, decisive steps have cumulative effects that ultimately help create seismic shifts. He shares more on the importance of alignment as well as why focusing on the process and not the outcome gets you where you want to be. John is an incredibly inspiring leader, and we are so grateful he took the time to be with us. Today's podcast is brought to you by BLUblox, the world’s most advanced blue light glasses. It's so important to take care of your eyes, yourself, your sleep, especially during a super stressful time. So, head to blublox.com and use the code ‘muscle’ to get a 15% discount on a pair of these incredible glasses.   Timestamps How Ben and Muscle Intelligence community are moving through this challenging time. [3:56] Learn about John’s background and the shift that happened in his teaching and thinking. [7:23] Find out what John’s mentor showed him that changed his life forever. [9:07] What happens in the brain when we set goals and increasing the likelihood of achieving them. [11:41] What motivated John to write his latest book, Innercise. [15:45] Goal-setting versus goal achieving and what prevents people from taking action. [16:57] How we developed our current neural networks and what we can do to change them. [22:13] Why creating skills and a language of awareness will lead to neural changes. [24:11] Learn more about how mindfulness training brings us back into a state of consciousness. [26:09] How long it takes to develop a new habitual pattern. [28:58] Success comes from following fundamental processes and patterns and commitment [31:14] Learn why you have to interrupt existing processes to create a new mindset. [34:12] Insights into three of John’s innercises and how they help retrain the nervous system. [36:14] The Get Off Your Ass Law: Learn about John’s GOYA law and what it entails. [40:29] John’s unusual way of getting clarity and staying focused on all his goals. [43:38] Find out more about John’s meditation routine and how it changes. [48:11]