Muscle Intelligence

Our guest today is the inspiring Dr. Kelly McGonigal and she is here to talk about her new book, The Joy of Movement. Dr. McGonigal is a professor at Stanford University, where she is immersed in the study and practice of movement and exercise as foundational aspects of human flourishing. She teaches a dance class and is involved in many other initiatives helping people from all different backgrounds and areas of life, find joy and health through motion. Dr. McGonigal tells us a bit about her book, the inspiration behind it and who she imagines it helping the most. We also discuss how she decided to include her own story in its contents, personalizing the writing process and bringing the readers into her world. Our guest also gives us some great insight into the building blocks of what she does, talking about relatively recent discoveries around the importance of muscles in our psychological states and more. Viewed through the lens of evolution, movement can be seen as a necessary and enriching part of life and Kelly explains exactly why this is and how movement has made up a big part of social engagement and contribution. To finish off, she talks about ways that movement can be adopted from a potentially oppositional stance and how following what you love is the key to a great exercise practice. Remember to visit our amazing show sponsors, BLUblox, for the best blue-blocking sunglasses available. Use the code 'MUSCLE' to get a huge 15% discount at checkout!   Timestamps An introduction to Dr. McGonigal's work and interest in movement and health. [6:31] The role of dance in dealing with stress and experiencing joy. [7:59] How Dr. McGonigal meets people where they are and finds access points for them. [10:34] The jumping-off point for the book and the audience she wrote it for. [14:05] Dr. McGonigal's enjoyment in the writing process and including her own story. [17:39] The newly discovered role of muscles in our bodies and the idea of 'hope molecules'. [20:01] The evolution of humankind and the rewards for social engagement and contribution. [22:54] Solutions for portions of the population who are averse to movement and exercise. [30:05] The value of progress in exercise and how this differs from case to case. [34:13] Overcoming obstacles and fear and how movement can aid people on their journey. [40:21] The everyday application of different exercises and the empowerment of physicality. [43:57] Verbal affirmations, inner mantras and the internalization of positive associations. [45:50]

Welcome back to the show everybody! For this Q&A session, Ben and Ashleigh are tackling some deep and esoteric questions around objective structures for your life, questioning our surroundings, the legacy of family experiences and the minds of sociopaths! Ben has just returned from Bali, back to the cold in Canada and he starts off by sharing how he managed to get some uncommonly good sleep while traveling back. From there the conversation turns to the idea of a proactive approach to your life, staying outcome-driven and how this can simplify your daily choices. Ben makes the argument that we all have an amazing ability to transform and shape our reality and that through inquisitiveness and commitment we are capable of almost anything. Ashleigh explains a little about what goes into the mind of someone without guilt and how we might all have a little bit of these sociopathic tendencies! We finish off the chat considering applying these ideas of objectifying habits to our nutrition, making it easier to stick to our plans and achieve our goals. Don't forget to check out BLUBlox and get 15% off our favorite blue-light-blocking glasses at https://blublox.com/muscleintelligence, using the code 'MUSCLE'!   Timestamps Ben's recent experiences traveling and thinking about the dangers of the coronavirus. [0:39] The benefits of a proactive, objective life rather than a subjective and reactive one. [2:45] The uncommon and difficult skill of staying outcome-driven every day. [8:09] Transformative power that we all have through the things we can control. [11:48] The externalization of the conditions of our goals; it's much more internal! [16:44] Having a constantly inquisitive attitude and questioning everything you know. [18:26] Family dynamics and different experiences of growing up in the same home. [21:08] A lack of guilt and what defines a sociopathic mindset. [24:02] Self-preservation, fight or flight states and how this translates into modern life. [27:28] Objectifying your nutrition habits and schedule; different ways to control your intake. [28:54] Ben and Ashleigh's love for organ meat, olive oil, and BLUblox! [32:26]

The life of a Navy SEAL is undoubtedly one of the most demanding setups we can imagine. From the physical and mental challenges, mortal dangers and ultimately the readjustment to something else upon return from service, the process can take a heavy toll on those who opt-in. Our guest today, Jeff Nichols went through all of this and experienced each and every high and low that you may imagine. Today he is a fitness trainer and life coach, having turned his difficulties into something supportive and helpful for others around him. We start off the conversation on the topic of loss and the funerals of people he knew in the military before transitioning into themes of vulnerability and compassion and how Jeff had to learn the importance of these values later in life. Jeff believes that now his life revolves around the special people in it, from friends and family to his partner and his son. He talks a bit about the anchors that keep him going and how this has all inspired him to help as many people with a similar experience to him as possible. For this truly inspiring chat with Jeff Nichols, make sure not to miss this episode! 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 Jeff's experience in the Navy and the number of funerals he attended. [7:09] The place that vulnerability has in Jeff's life and how he grew into this more recently. [9:48] Jeff’s process he had to go through to reach a compassionate outlook. [14:19] People in Jeff's life that give it meaning and the centrality of his current partner. [19:04] The anchors in Jeff's life that allowed him to keep going on his journey of discovery. [24:52] Advice from Jeff for transitioning from one intense lifestyle into something else. [29:06] Finding purpose and bringing in the elements of spirituality and community. [32:22] The place of health, fitness and skills training in Jeff's work and mission. [36:38] Managing stressors and digestion with sleep; the first steps in Jeff's process. [43:22] Jeff's foundational approach to sleep and the two doctors who have influenced him. [48:12] How to get in contact with Jeff and some of his business aspirations for the future. [54:32]

This week's Q&A is an international one, with Ben reporting from his villa in Bali and Ashleigh back in icy Canada! We get to hear about where Ben is staying, the beautiful time he has been having and his hopes for further trips and camps in Bali in the near future! Ben and Ash then dive into some questions from social media, with Ben sharing his favorite holiday spot to take his kids, skepticism on the debate around protein, and why thinking about food too much is a waste of time and energy. The idea of optimal note-taking is also covered, with Ash and Ben sharing their strategies for best learning practices while listening to podcasts. Ben makes a strong argument for a good life being reliant on muscle and strength and the three different parts of exercise that need attention. The episode ends off with some thoughts on fasting and caloric deficits, and why stressing your body can lead to greater failure. Plus, don’t forget to check out Ben’s favorite grassfed collagen and powdered MCT, which comes from BUBS Naturals, a company making just a few extremely high-quality products and giving back a whopping 10% of their sales to charity. Their powdered collagen and MCT is the perfect addition to your coffee every morning. Use the code MUSCLE for a full 20% off your purchase at bubsnaturals.com   Timestamps The amazing time Ben has been having in Bali for the last week! [0:47] Possible retreats and Muscle Camps in Bali in the future! [4:18] The best place Ben has taken his kids on vacation and what made it so great. [5:26] Ideas for note-taking while listening to this and other interesting podcasts! [7:14] Ben's skepticism around the current debates on mTOR and AMPK. [12:20] How muscle and quality of life are intimately linked, and three approaches to exercise. [15:55] Perspectives that wasting time and energy on food can hold you back. [19:33] Cookie-cutter behaviors and why sexier always sells more, even when less healthy. [22:41] The multiple-level effects of living in a caloric deficit and the importance of sleep. [23:35]

It is a challenge in our modern society to be a truly original thinker, to stand by your beliefs in the face of criticism until you end up proving everybody wrong. This is especially true in hotly debated topics such as health and diet, and their connection to longevity. Today’s guest, Dr. David Sinclair, is one such thought leader in this very subject, and he joins us on the show to speak about his groundbreaking ideas on epigenetics and longevity that can be found in his new book Lifespan. Dr. Sinclair is responsible for NAD, one of the best longevity supplements that exist. He also pioneered the resveratrol research which had a highly controversial reception at first but which is now largely accepted in the scientific community. In this episode, Dr. Sinclair sits down to discuss a whole plethora of incredibly fascinating biological processes that play a role in aging. He gets into how habits of diet, exercise, contact with chemicals and vibrations, and the intake of a range of different drugs and molecules can intervene in these processes either negatively, or with almost fantastical levels of effectiveness. He gives us all the information we need to know about resveratrol, metformin, protein, mTOR, rapamycin, sirtuins, NAD, and AMPAkines, talking about their functions in monitoring and optimizing the body at the epigenetic level. Dr. Sinclair’s commitment to demystifying this vast space is commendable, so this is definitely an episode you should check out, and bring a pen and paper too. We have a new show sponsor! My favorite grassfed collagen and powdered MCT comes from 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 Introducing Dr. Sinclair and Lifespan which dissects why we age. [1:08] How societally orchestrated fear encourages consumerism, reducing longevity. [5:52] The evolutionary rationale behind rewarding the brain for exercise. [9:00] Why it is valuable to create stern rules around junk food: willpower no longer factors in. [9:53] Longevity pathways in relation to resveratrol, metformin, protein, and exercise. [13:15] Using workouts to gain muscle while fasting and taking resveratrol and metformin. [17:24] Questions of whether protein, mTOR, rapamycin, or meat-eating increases longevity. [20:21] Definitions of AMPAkines, mTOR, sirtuins, and NAD, and their role in energy levels. [23:56] How sirtuins help the body live in many ways but are dependent on NAD levels. [27:33] Ways to encourage sirtuin amounts: fasting, exercise, cold and heat exposure. [29:49] Dr. Sinclair’s previously controversial research which proved resveratrol increased sirtuins.[31:27] More on the controversy on resveratrol’s effects relating to specific enzymes it seeks. [35:00] Recommended resveratrol daily dosage and overdose quantities. [40:51] Benefits of metformin for diabetes 2, heart disease, frailty, and Alzheimer’s. [42:40] Downsides of metformin related to timing and reduction in energy/muscle building. [45:13] Effects of rapamycin which seem to reduce or increase longevity depending on dose. [47:44] Impacts inflammation and being overweight have on immune activity and longevity. [49:44] How CD38 blocks NAD and telomeres are one of the causes of aging. [52:45] A major cause of aging: epigenetic changes over time. [54:49] Ways to regulate epigenetic changes: sirtuin proliferation. [57:25] New research of Dr. Sinclair’s which ‘reboots’ cells, reversing mouse blindness. [1:02:19] Structured water, protein misfolding, and their role in aging. [1:04:51] DNA breaks which occur in our bodies and how to minimize them: raising NAD, etc. [1:08:25] Things that encourage DNA breaking: x-rays, CT scans, microwaved plastics, inks. [1:09:45] Ways Dr. Sinclair mitigates free radical exposures: fasting, and taking NAD. [1:13:36] Whether NAD is right for younger people: read page 303 of Lifespan. [1:13:36] Womb activity and constant feeding which sets kids up for bad health. [1:19:28]

While 90 years seems like a fairly old age to be living until, our guest for today thinks that in the next 50 years, humans could be reaching ages as high as 180. We are joined in this episode by Dave Asprey, New York Times bestselling author and CEO of Bulletproof, True Dark and 40 Years of Zen. Dave joins us to speak about his new book Super Human, which discusses ways to reach far higher ages than we thought possible. Our guest speaks about the many health issues he struggled with as a child and how he discovered that holistic wellbeing is affected by a mixture of epigenetics, trauma, and biology. He gets into how his trauma affected him, and how he discovered that his birth story played significantly into this. Dave also speaks about his journey to discovering all kinds of lesser-known and practiced approaches to health and age prevention. He discusses Stan Grof’s research, a meditation retreat in Mount Kailash, and how he found smart drugs and brain hacking long before their popularization. We also speak about alpha, beta, delta, and theta brain waves, covering when each is most active, how they affect our behavior, and what Dave is doing to optimize them using technology at 40 Years of Zen. Finally, Dave speaks about the seven main contributors to aging that appear in his book, and what we can do to combat those processes in our bodies. This episode was sponsored by BLUblox. Get 15% off my favorite blue-light-blocking glasses from BLUBlox at https://blublox.com/muscleintelligence using the code MUSCLE   Timestamps An introduction to Dave Asprey, writer of Super Human who aspires to be 180. [1:58] Reaching holistic health approaches through a body-first or mind-first approach. [4:52] The failure of Western medicine to help Dave’s struggles with health as a child. [8:35] Combined causes of Dave’s problems: epigenetics, trauma, biology. [9:48] Dave’s traumatic birth story and its connection to some of his health struggles. [11:32] Stan Grof’s and eastern philosophies about trauma and its effect on personality. [15:20] Internal traumas and the way they affect our personalities and habits. [16:48] Parenting styles and their potential to cause or reduce trauma kids experience. [18:46] What caused Dave to go on meditation retreats in Nepal and Mount Kailash in Tibet. [20:03] How eating pig’s ears for collagen in Tibet helped heal Dave’s knees. [24:14] Dave’s journey with smart drugs, brain hacking, and higher cognitive performance. [25:50] Benefits of neuro-feedback and dangers of self-administering it. [28:58] What super brains are and how 40 Years of Zen optimizes brain patterns. [30:37] Neural circuitry and specifics of how Alpha, Beta, Theta, and Gamma waves function. [33:20] What Alpha, Theta and Delta waves feel like and how to access them naturally. [37:18] Why waking delta is not a good state for everybody. [39:47] How to live to 150 years old by avoiding the things that age you or cause death. [42:49] The role telomeres, stem cells, and mitochondrial mutations play in aging. [47:59] Ways that intracellular/extracellular debris and cellular stiffening cause aging. [53:29] Ben and Dave’s experiences building testosterone with supplements and more. [1:00:06] How Dave uses testosterone pellets and whether they are painful to get inserted. [1:01:42] Sexual applications for testosterone cream, PT-141, and MSH. [1:04:21] The uses of peptides for longevity. [1:06:37] How gratitude, diet and, sex can increase happiness. [1:08:40]

The time has come for us to change the world but first, we have to change ourselves by getting outside, getting uncomfortable, and finding our greatness. This is one of the deeper Q&As we've had on the show because today Ashley and Ben talk real with each other about the things that matter most and how to get back in alignment with them. Before all that, they kick off their discussion with some updates about Ben’s camps with Milos and his new collaborations with some of the world's greatest chefs to create simple, quick, supremely healthy dishes. Ben then gets into some of his thoughts on a neurotransmitter-based approach to mindset, or the idea that the state of the brain is caused by the chemicals that run through it. These chemicals are affected by our diets, sleep patterns, exercise, meditation, and other factors too, so achieving a healthy mindset can’t be done through mere positive thought alone. We then hear a question from a distraught bodybuilder whose fitness obsession is ruining his life, and Ben gives one of the most moving pieces of advice about gratitude, the magic of our bodies, the gift of life we have heard on the show yet. Finally, we get into some great bits of advice for living in alignment with the values of the soul and how we should try to synch these as far as possible to achieve a state of peace and wellbeing, and live a life of the quality we deserve.   Timestamps Healthy, simple, high-fat cooking how-to videos Ben is working with chefs to develop. [0:17] How well the muscle camps are going and what a great trainer Milos is. [6:59] Living in the present, practicing, and not letting your age dictate your identity. [8:58] A view of mindset as being the result of neurotransmitters more than positive thought. [12:50] Optimizing neurotransmitters through positive habits like a good diet and exercise. [13:52] How we sometimes treat ourselves the worst out of everybody. [17:48] Seeing the positive in negative things to hijack our dopamine systems. [18:40] Keeping your kid’s brain positive by being in nature and avoiding computer games. [19:54] Feedback loops where negative emotions cause negative neurotransmitters. [24:22] How the brain is wired through evolution to get rewarded from movement. [25:13] Using the ‘breathe, walk, meditate’ method to achieve healthy neurotransmitters. [25:40] How to meditate by being, not doing. [27:40] Advice for a bodybuilder whose life is falling apart because of a fitness obsession. [28:44] A tip: to be grateful and set reward-based, not punishment-based intentions. [30:25] Recognizing the magic of our own bodies as a way of staying grateful. [31:40] Another cause for anxiety: living out of alignment with your soul’s values. [36:25] How to honor people you miss while traveling: crush every moment. [40:16] The possibility of fulfilling your soul’s values even if they contradict each other. [41:16] Ben’s plans to get his kids involved in his travels as soon as possible. [41:28] What makes Ben smile most: his family. [44:06] Lessons Ben teaches about holistic approaches to wellbeing at Muscle Intelligence. [47:21]

Why is it that while many of us know what activities we should be doing to live our best lives, we often end up doing the exact opposite ones? Rather than eating healthy food, getting good sleep, exercising, and spending time with those we love, so many of us live sedentary lives, glued to a screen of some kind, and practicing terrible eating habits. Today’s guest is Dr. David Perlmutter and he has recently co-authored Brain Wash with his son Dr. Austin Perlmutter. In this episode, Dr. Perlmutter makes a compelling argument that life in a modern society constantly influences us into the position where we are making decisions using our amygdala rather than our prefrontal cortex. The availability of quick-fix solutions such as social media and fast food appeal to the human reward system making it hard not to make impulsive choices based on instant gratification rather than concerns for long term wellbeing. Joining this conversation, you will hear Dr. Perlmutter speak at length about how the outcomes of these poor decisions create feed-forward cycles that serve to impede our decision-making abilities even further. Fortunately, we do have an escape route from it all in the form of neuroplasticity, our innate ability to rewire our brains and reconnect them to the prefrontal cortex, thus paving the way to a more balanced and wholesome existence. This brilliant episode has been sponsored by BUBS Naturals, the supplier who makes the highest-in-class quality collagen protein powder and MCT oil Ben uses in his morning intelligence coffees. Go to bubsnatural.com and use the code MUSCLE to get 20% off your order.   Timestamps Dr. Perlmutter and his work about changing our relationships with the brain. [0:17] What BUBS supplements can do to increase your collagen intake. [2:38] Psychological manipulation techniques designed to keep us using technology. [4:57] How worrisome it is that people spend six hours a day in front of a screen. [6:35] Why its society’s fault that people blame themselves for not keeping commitments. [9:07] Good vs bad decision making: the prefrontal cortex vs the amygdala. [9:29] Disconnection syndrome: society-induced disconnection from the prefrontal cortex. [11:30] The connection between inflammation and alienation from the prefrontal cortex. [12:42] Neuroplasticity and how to use it to empower yourself to rewire your brain. [14:06] Influences to impulsive decision making discussed at the beginning of Brain Wash. [15:04] Internet remedies to society-induced inferiority that lead to impulsive decisions. [17:20] The incoherence of the reward system and the treat-laden modern environment. [20:15] Modern social dietary customs compared to circadian eating and fasting. [23:46] Plus sides to tech: we can measure our health status easily. [27:57] How Western medicine has the wrong approach by treating symptoms. [30:28] Fight or flight moments where amygdala responses are necessary. [32:09] Moments which require more considered responses from the prefrontal cortex. [33:05] Getting past an ‘it’s too late to heal’ mentality by understanding inflammation. [34:55] Using sleep and exercise to change dietary imbalances. [35:38] Long term rewards of better decision making such as superior health/relationships. [41:12] Increasing neuroplasticity through fish oil, turmeric, and exercise. [45:26] Dr. Perlmutter’s eating habits: two vegetable-heavy meals a day. [46:43] Links between meat-eating and autophagy. [50:11] A debate about whether poor gut bacteria due to a meat-only diet is bad or not. [51:35] Getting past extreme dietary beliefs by considering personalized nutrition. [53:31] How the connection between omega fats and endocannabinoids is becoming clearer. [43:39]

Ben has recently landed in Dubai to kick off his latest Muscle Camp and today Ashleigh catches up with him to see how it has all been going. This year's Muscle Camps are being run by Ben and his good friend Miloš Šarčev, and together they are assembling a program designed to change not just bodies but lives. Milos will be heading up the muscle-building part of the workshop and Ben’s contribution sets out to biohack the body’s internal system to achieve better performance in the gym but also outside of it. Today he talks about the six pillars responsible for achieving this optimized state: movement, breath, sleep, diet, thought, and environment, and how he will be doubling down on them for this year’s iterations of the camps. The skills that can be learned in workouts have the power to rewire the brain, and therefore augment new neural pathways to help people manage anxiety, fear, and many other challenges faced in daily life. We also hear Ben talk about being on stage today, and how familiarity with material plays into one's confidence levels, but what visualization can do to help manage stage fright. Our host gets into some of the healthy habits he has been practicing since landing in Dubai and gives a few teasers about what is in store at the next Muscle Camp in Australia too, so make sure you catch this one. Today’s episode was sponsored by BUBS Naturals, the best MCT and collagen supplement around. Go to bubsnaturals.com and use the code 'intelligence' to get 20% off while the deal is still in effect.   Timestamps Biohacking the body’s internal environment using Ben’s six pillars. [1:05] The six pillars: movement, breath, sleep, diet, thought, and environment. [3:03] Ben’s experiences in Dubai, with Milos, and his aim to change lives in his camps. [5:00] Workout, diet, and sleep routines Ben practiced after landing in Dubai. [6:42] Public speaking nerves and Ben’s presentation at the Health Optimization Summit. [10:19] Beating pre-performance nerves by imagining somebody watching feeling inspired. [13:17] Camp demographics and moving from workouts to a more holistic theme this year. [14:08] The idea that good form can increase workout effectiveness significantly. [16:39] Requirements around tailoring exercise to fit different body mechanics. [18:18] How one’s strongest muscles cause exercises not to affect areas they mean to. [19:31] Using mindful exercise practices to achieve a more holistic state of being. [20:41] Recurring questions unrelated to fitness that crop up at Ben’s camps. [22:50] How Ben uses workouts to train people to deal with anxiety, inadequacy, and more. [23:17] Exciting features in the upcoming Australia camp designed to change your life. [26:01] The secret ingredient in Ben’s intelligence coffees: BUBS Naturals. [26:53]

Today on the Muscle Intelligence Podcast we are joined by Dr. Harry Adelson from Docere Clinics in Salt Lake City. Dr. Adelson educates listeners on stem cells, from their function in the body to the procedures that leverage their healing capabilities. He explains the process of isolating stem cells and injecting them for optimization, emphasizing the role of the “superhuman” mesenchymal stem cells and the communicative function of exosomes. We take a deep dive into the full body stem cell makeover, with Dr. Adelson explaining who the procedure is designed for, the sedation options, what pain or discomfort patients can expect afterward, when they should start seeing results, and the costs involved. Tuning in to this episode, you will also learn more about keeping your stem cells healthy, the lifespan of stem cells in the body, the role of Wharton’s jelly, and the difference between bone marrow and fat in terms of stem cell concentration. Thanks again to our 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, check out getfresh35.com!   Timestamps The inception of the idea of isolating stem cells and injecting them for optimization. [4:05] How stem cells are isolated and the superhuman abilities of mesenchymal stem cells. [8:04] The function of stem cells and how it is leveraged in stem cell therapy. [10:29] Fat and bone marrow stem cells and why exosomes are crucial in cellular communication. [14:32] Patient experience and sedation during the process of extracting bone marrow. [20:42] The process of a full body stem cell makeover and who this procedure is targeted at. [23:02] Thoughts on epidural and intrathecal injections and their connection to the brain. [28:21] What patients can expect following a “four hands” full body stem cell makeover. [30:29] Lifestyle choices for improving the general health of your stem cells. [32:36]  Post-treatment feedback and when people can expect to see results. [36:12] The lifespan of stem cells in the body and the role of Wharton’s jelly. [40:10] The difference between bone marrow and fat in terms of stem cell concentration. [42:44] What the future of stem cell medicine might look like in the field of tissue engineering. [45:47]  A guideline of what patients can expect to pay for these procedures. [49:30]