Muscle Intelligence

For today's Q&A session, Ashleigh and Ben are tackling your queries and questions and throwing in some advice and ranting for good measure! They discuss stretching, bodyweight set points and the importance of beliefs. We also get to hear about Ben's stay in Colombia and why he is having such a great time planning for next year. A sizeable portion of today's show is spent considering how much our beliefs and long term goals affect our results, with both Ashleigh and Ben strongly arguing Christmas, how much he hates all the lights and the way in which he is attempting to hack the festive season this year for his and his family's benefit. Don't forget to check out our great sponsors, BLUblox for amazing blue light blocking eyewear and receive a 15% discount off your purchase when you use the code 'muscle' at checkout or go directly to blublox.com/muscleintelligence!   Timestamps Ben's experiences in Colombia so far! [1:53] Thoughts on the importance of stretching, pre and post-workout. [5:52] Bodyweight set point; what it means to move away from homeostasis. [10:05] The way in which your beliefs impact your progress and results. [19:58] Repetition, belief and the impact of micro-victories. [24:01] This week's healthy habit; vehement pursuit of long-term goals. [26:58] Why Ashleigh is so excited about her new BLUblox glasses! [32:19] Ben's Christmas hack; getting away from the materialism and too many lights. [35:07]

The topic of neuroscience can be intimidating due to its vastness and complexity. Today on the podcast, we welcome neuroscientist Dr. Andrew Huberman to guide us through the unchartered terrain of the mind, explaining in simple language the scientific processes behind sleep, relaxation, breathing, learning, unlearning, and more, and how each of these is related to mental and physical functioning. Dr. Huberman provides an overview of the history of neuroscience, explaining how the field has shifted the focus away from the regional activity in the brain to look at the importance of neural circuits. We discuss the Huberman Lab’s studies of stress and anxiety and the three protocols they employ to induce the regenerative benefits of sleep, including yoga nidra, hypnosis, and breathing practices. Contrary to popular belief, humans are wired for multitasking and Dr. Huberman shares a great deal about directing your attention both internally or externally, and the various purposes of both. One of the most important takeaways from our conversation is that, for humans to function optimally, they need to be able to deliberately disengage – to “rest” their attention. In addition to providing a ton of advice on this front, Dr. Huberman also shares insights on child and adult learning, how these processes might be enhanced, and the new work they are doing in trauma counseling and unlearning negative mental patterns. We shift to talking about circadian rhythms, the importance of correctly timed exposure to light, and why mental health – like physical fitness – is something to be earned.    Timestamps A brief history of neuroscience and why it has become prominent in the 21st century. [4:27] Understanding neural circuits rather than focusing only on regional activity in the brain. [6:37] Measuring stress and performance and how they test these responses in people. [10:54] The practice of yoga nidra: how it recovers sleep and builds dopamine reserves. [12:56] What hypnosis as a relaxation protocol involves and how it relates to internal control. [19:24] Breathing practices and what all three protocols teach about interoception. [21:39] How humans are biologically wired to multitask and focus on two things at once. [24:46] The benefits of focusing your second sphere of attention on your internal landscape. [31:25] Understanding that your ability to pay attention is directly proportional to your ability to deliberately disengage. [36:47] The role of neural plasticity and adaptive plasticity in development and learning. [40:53] The reason why learning in adulthood requires far more effort than in childhood. [44:25] How supplementing acetylcholine can expedite the learning process. [50:22] Unlearning, introducing competing thoughts, and new approaches to trauma. [56:11] The relevance of eye movements and vision in stress and anxiety. [1:00:14] How correctly timed light plays such a crucial role in mental and physical health. [1:04:53]  Why mental health is something that you have to “earn” just like health and fitness. [1:12:26]

In today’s episode, we get introduced to an osteopath named Alvin Brown who changed Ben’s entire attitude to success, leadership, relationships, and life in general. Alvin does not appear on the show but Ben recounts the story of how they met when he was young and driven but lacking guidance. At first Ben went to see Alvin in his capacity as an osteopath but the conversations that they had during their sessions were the reason Ben ended up choosing Alvin to be his mentor. In today’s conversation, Ben and Ashley use the techniques that Alvin taught Ben as a segue into a fascinating discussion about mentorship and growth. They discuss what a mentor can do to help rewire the brain and the different kinds of teachers out there, from strategic business coaches to more holistic role models for life in general. You’ll learn three habits for developing an empowered attitude, which are the words one uses, one’s avoidance of a victim mentality, and the nurturing of a growth mindset. Other topics covered are taking responsibility for one's actions, the necessity of giving before asking, and the virtue in being consistent. Ben also gets into his 25-year vista approach, which involves envisioning the person one wishes to end up being, and using that as a benchmark when finding a mentor. Tune in for some brilliant advice on how to live your best life in a body you love from Ben and Ashleigh. Also, remember to head over to freshpressedoliveoil.com and enter ‘getfresh35’ to get a bottle of the best olive oil around for only a dollar!   Timestamps How great it is that this show isn’t from the perspective of one gender. [00:32] The value of seeing hardships as opportunities to grow. [03:16] What Ben’s first mentor Alvin Brown taught him about checking his victim mindset. [4:26] Three essential language and mindset-related habits for feeling empowered. [08:00] The connection between taking responsibility for choices and losing a victim mindset. [11:16] Ashleigh’s practical approach to women’s rights and the victim mindset. [13:25] Ben’s advice to commit wholeheartedly to the advice from a coach who truly cares. [16:06] Why Alvin was like Bill from Trillion Dollar Coach and Ben’s love of consistency. [19:13] The difference between coaches who are tactical and mentors who are role models. [21:52] Why Ben works off a base of integrity and he wouldn’t change lives with anybody. [24:09] How to find a mentor using the 25-year vista and the teaching of Dr. John Demartini. [25:54] A tip to remember to offer a potential mentor something in return. [29:01] The mentality of giving before asking that applies to business and relationships. [33:42] Why it’s necessary to invest in a goal so that one can be accountable to its pursuit. [34:11] The reason it is dangerous to take freebies once in a position of power. [35:46]

On the Muscle Intelligence Podcast today, we are joined by Dr. Ken Berry! Dr. Berry is a practicing physician and staunch advocate for the keto diet, having had amazing results with his own health issues by making the switch. This approach naturally transferred to his patients who have also shown massive improvements with regards to obesity, energy levels, and insulin resistance. Dr. Berry tells us all about the lessons he has learned and how far he feels he has come in being an actual help to his patients. We discuss helpful resources, the carnivore diet and how different bodies require different things. As much as Dr. Berry likes to approach each case individually, he does highly recommend the keto diet for almost anyone, along with a general ancestral approach to health and physiology. We get into sun exposure, fasting, salt intake, and many more interesting and vital wellness topics. Our guest weighs in on the introduction of ketogenic diets for children, exercise and compares keto to a more traditional American diet model. Do not forget to make use of the great offer at Fresh Pressed Olive Oil right now! Go to getfresh35.com for your last chance to get this year's $1 bottle of amazing olive oil! A big thank you to Fresh Pressed Olive Oil for their sponsorship of the show!   Timestamps   Dr. Ken's work, personal journey and how he is trying to change the world! [4:49] How Dr. Ken found the paleo diet and the important books he read initially. [10:41] Incorporating the keto diet, further minimizing carbohydrates and the amazing results. [13:47] Who is the keto diet for? The spectrum of human dietary needs. [19:15] The most important takeaways from Dr. Ken's book, Lies My Doctor Told Me. Myths around sun exposure and why sunscreen might actually be more damaging! [24:42] The basics of what Dr. Ken prescribes to his obese patients. [27:40] Dr. Ken's thoughts on and experience with the carnivore diet. [29:15] Insulin resistance and age; natural and healthy levels as we grow older. [31:31] Dr. Ken's own exercise practices and new habits in his 50s. [33:45] Considering the caloric deficit approach to the standard American diet. [35:29] Intermittent fasting and the array of health benefits it provides. [40:16] Health concerns around sodium; why salt is not as risky as they say. [44:02] Children and the ketogenic diet; lovingly introducing healthy practices. [48:34] Two book recommendations from Dr. Ken! [51:45]

Ben is in Colombia busy planning out his 2020, working on course content and mentoring programs, thinking about new hires and taking care of the business management side of things. While in reflection mode, he tells listeners what they need to be successful in the fitness business, and it involves a lot more than just being physically fit yourself. It’s a business and requires all the related knowledge just like any other. Ashley and Ben switch to talking about waist size and the healthy and unhealthy ways of becoming trimmer in this area, and here’s a hint: waist trainers might not be all they crack up to be. For those in the bodybuilding world, it’s important to know that you do not need to overeat at every meal as it impacts negatively on your ability to control your abdomen and your diaphragm. Ben shares three key strategies for getting your waist smaller – and it’s contrary to many popular beliefs. Be sure to tune in to find out what those are!  Also, check out our awesome show sponsor chiliTechnology and use the code 'musclesleep' at checkout for a discount!   Timestamps The challenge of hiring the right people and Ben's mission and vision for 2020. [1:33] What you need to establish and be successful in a fitness business of your own. [3:16] The value of Ben’s annual planning, goal-setting and reflection getaways. [5:11] Ben’s calf size in his bodybuilding days and crucial advice for all physique athletes. [9:00] The physical repercussions of your stomach always being overfull as a bodybuilder. [11:32] Three things Ben did to get a small waist, including adjusting the size and frequency of meals. [14:23] The benefits of breathing into and learning to control your diaphragm. [16:34] Why you might want to rethink a waist trainer and the role of the diaphragm in trunk stability. [19:41] Thoughts on exercises that can help trim rather than widen your midsection. [24:37] How bodybuilders can go about rectifying an ab separation while still working hard. [28:28]

Sexual performance is a real thing and most of us have a tough time talking about it! So today on the show, we take a sex life deep dive with Dr. Amy Killen. Dr. Amy is an anti-aging and regenerative medicine physician specializing in aesthetics and sexual medicine. She is an absolute wealth of information when it comes to male sexual performance, male sexual function, female sexual function, and hormones. In this episode, we discuss men’s and women’s hormones at various stages of life and the types of treatments available to treat irregularities to ensure you’re having great sex well into your ripe old ages! Here, we get into the P-Shot, the O-Shot, and the new GAINSwave technology used to optimize penile erectile function. (Who knew that sending sound waves into your penis could be massively beneficial to improve the quality, size, and duration of your erections!) By the end of this episode, you’ll have a better understanding of your own hormone function at various stages of life, know more about the exciting new treatments available today, and gain valuable tips to improve your overall health and sex life. This podcast is brought to you by BLUblox. Head over to blublox.com/muscleintelligence, or blublox.com and use the discount code “Muscle” to receive a 15% discount on your next purchase.   Timestamps Discover your healthy testosterone range and the various tests for hormone deficiency. [4:32] Various ways to help increase your SHBG and free testosterone levels. [6:59] Cases in which you would take estrogen blockers and the side-effects they could have. [7:50] The effects that decreasing progesterone has on women at various stages of life. [9:33] Find out whether HCG and Clomid are effective therapies for low testosterone. [12:11] Using two, four, and six-hand therapy for performance and aesthetic enhancement. [9:33] Injecting your penis: Learn more about full-body stem cell makeover and the P-shot. [14:50] We know size doesn’t matter... But does the P-shot really make your penis larger? [18:15] The importance of nitric oxide plays in sexual performance for men and women. [19:53] Sleep, yoga, and walking: Dr. Killen’s basic health hacks that keep her looking 21. [24:29] Thyroid checks, muscle-building, and other key things women need to be optimizing for health. [31:23] Find out the true role that social connection plays in your overall health and longevity. [32:34] Dr. Killen’s thoughts on the ketogenic diet and why she’s a fan of metabolic flexibility. [33:34]

This podcast explores the importance of managing stress for overall wellness and fitness. It emphasizes the impact of our environment on our health and provides tips on optimizing it. The benefits of using blue blocking glasses and managing blue light exposure are discussed. The challenges of maintaining a positive relationship with food after a contest are highlighted. The importance of meditation for personal growth is emphasized, along with practical tips for implementation.

Despite the critical role that the light around us plays in our health, many of us continue to ignore the adverse effects that overexposure of artificial light has on us. Our guest today, Andy Mant is the founder of BLUblox as well as a light, wellness, and sleep educator and he is here to shed light on the topic. He begins by explaining the differences between natural and artificial light sources and the different ways they impact us. We discover that the overarching problem with artificial light is that it is imbalanced and therefore stimulates inappropriate hormonal responses in our bodies, which has cascading negative effects. While knowledge about blue light’s adverse effects is relatively well-known, much less is written about green light. This is despite it having similar negative effects during night-time exposure and Andy also delves into this topic further. He finally also shares another very interesting aspect of artificial light exposure – the relationship between light exposure and the skin. He explores some of the negative effects that overexposure to artificial light sources has on our skin, which include mitochondrial changes and decreased sleep quality. Speaking of sleep, today’s show is brought to you by chilliPAD and OOLER, which are temperature-controlled mattress pads. Not only will you never be too hot or too cold again, but chilliPAD and OOLER also aid waking up in the morning as a shift in temperature is a key signal for the body to stop sleeping. We have a 15% discount code, ‘musclesleep,’ or you can click the link https://www.chilitechnology.com/pages/muscleintelligence. Tune in today! Timestamps The distinction between natural and artificial light. [5:50] Natural blue light is balanced and allows for daytime alertness, but artificial blue light is imbalanced. [6:36] To produce melatonin, which is necessary for sleep, the body needs darkness. [7:45] Circadian rhythm disruption: how artificial light source-exposure negatively impacts us. [8:25] Greenlight: the positive daytime and negative night time effects of this type of light exposure. [9:46] Up to 550nm, green light has the same effect as blue light our circadian rhythms after sunset. [10:48] By exposing ourselves to green and blue light after dark, we face chronic cortisol release. [12:34] It is crucial to block all blue and most green light at night to function optimally. [13:36] There is no substitute for sunlight which contains visible and invisible light spectrums. [14:32] Regardless of cloud cover, you will get the benefits of sunlight by going outside. [17:37] The first light your eyes see when you wake up entrains your circadian clock. [19:00] Some measures to take to protect yourself from nighttime green and blue light exposure. [20:05] Skin has a separate circadian rhythm, so disrupting this can lead to its own problems. [22:47] The reason that Andy recommends women wear a scarf if they are in an office every day. [24:10] Criteria to find the best quality blue light blocker glasses – lens test reports. [25:39] There is various data linking the secretion of cortisol after dark to artificial light exposure. [28:09] Currently, the issue with many clear lenses is that they focus predominantly on violet light. [29:15]

For this week's Q&A episode, Ashleigh and Ben have a conversation that covers leadership, proactive conversations, education, the myth of luck, and fatty diets. The discussion starts  with some thoughts around better ways to lead and the integrity and love that goes into any good leader's work. Ben talks about the lessons he learned about addressing problems as soon as they arise, rather than leaving things to fester and worsen. Both of our hosts reflect on what has defined good leaders in their experience and how they look at leading moving forward. A good portion of the episode is spent thinking about the impact that early experiences have on the mind and this is explored through the topics of schooling and kiddie yoga classes. Too often we teach kids to deal with stress through escapism rather than equipping them to work through difficulties proactively. The same goes for school, Ben is still set on homeschooling, as he thinks that most school systems focus too much on memorization and rote learning instead of actual learning skills. Ashleigh opens up about her thoughts on luck and what a fallacy it is to call things 'lucky'. Hard work pays off and we all have to put in the time to see results. Lastly, the discussion turns to diet and training and the quickest routes to getting super shredded!   Timestamps   The benefits of using structured water vapor and grounding exercises. [1:28] This week's healthy habit about leadership! [4:30] Having the hard conversations as early as possible for everyone's benefit. [10:37] The feedback that has most surprised Ben from listeners. [13:44] Early education, hot yoga and why classes for kids could be so beneficial. [16:57] The main point of school and teaching kids how to learn. [23:20] Ashleigh's rant of the week; luck has nothing to do with it! [25:21] The quickest way to get super shredded and lean right now. [31:15] Fatty diets and a reminder of how much Ben loves olive oil! [36:26]

On today’s show, we have the absolute pleasure to sit down with nutritional therapist Marek Doyle. Marek has a mind-blowing understanding of nutrition and biochemistry. He takes an objective view of the physiological processes that occur in our bodies and uses this approach to know how to intervene and correct them through nutrition so that the body can thrive. Marek recently gave a paper at the Health Optimization Summit in London called The Adrenal Immune Cycle, which is basically what he speaks about today. Adrenal fatigue is not a sickness but rather the name given to a huge array of symptoms which all have some connection to the adrenal system. Marek lays out the chain reactions that occur inside us which are responsible for causing adrenal fatigue, speaking about the fundamental connections between endotoxins, inflammation, neurotransmitters, energy, and stress. Along the way, he points out different supplements that can be taken which will greatly increase the body’s capacity to cope with these imbalances and stop domino effect cycles. The cycles Marek lays out are beautiful in their codependency, and he makes fascinating points about how the same symptom could be caused by many different processes, and how one cycle can affect another. This is an unmissable conversation so grab a pen and tune in. Today’s show was sponsored by FreshPressed olive oil, so head over to freshpressedoliveoil.com and get a 500ml bottle for only a dollar by using the discount code ‘getfresh35’.   Timestamps: Marek diagnoses interlinking bodily systems and their role in causing illness. [3:18] The tendency for people to ignore compounded symptoms until it’s too late. [6:50] Types of tests Marek runs on his patients to diagnose them. [8:08] A definition of the Organic Acids Test: a urine test that reads body status. [9:51] How Marek focuses on removing obstacles rather than treating symptoms. [13:22] Which of the 73 imbalanced markers Marek starts with after testing. [14:40] Marek checks inhibitors to energy and neurotransmitter firing initially after testing. [15:19] How magnesium rectifies healthy neural firing and reduces stress. [15:36] What the two primary neurotransmitters are, and how they work. [15:56] Where glutathione issues typically come from: mold exposure. [18:44] The connection between drying washing indoors and high mold in households. [19:49] Rather than referring to sickness, adrenal fatigue refers to a lump of symptoms. [22:00] The typical symptoms of adrenal fatigue such as weakness and poor sleep. [22:30] Why the adrenals have been linked to the symptoms of adrenal fatigue. [24:13] The plight of adrenal fatigue sufferers who can’t find a cure: ‘desperation medicine’. [24:34] Why to study the physiology behind adrenal fatigue: recognizing ‘endotoxemia’. [25:16] How bacterial fragments move from the gut into the circulation causing inflammation. [25:39] The cause of the release of mycotoxins from the gut to the blood: leaky gut. [28:11] Symptoms associated with adrenal fatigue are caused by inflammation. [28:16] Causes of paracellular permeability and trans-cellular permeability. [30:03] The role of the hypothalamus in causing endotoxemia. [31:20] Vitamins that regulate immune response to inflammation: vitamin A, D, and butyrate. [32:59] Why prescribing Vitamin A, D, butyrate, and folate is not a cure-all. [34:12] The other ways that stress can cause inflammation and vice versa. [36:28] Mitochondrial function, the prefrontal cortex and limbic response in amplifying stress. [37:26] The reciprocal relationship between stress and energy. [39:40] Why hormone supplements shouldn’t be the route to take. [42:29] Reasons why testosterone might be low: poor production, pituitary hormones, etc. [43:55] The central role of assessing sleep cycles in Marek’s diagnostic process. [46:15] Why so many people wake up to urinate at night. [47:16] Cycles which contribute to shallow sleep. [49:01] The domino effect of inflammation raised glutamate, and low magnesium in stopping sleep. [52:07] How the sympathetic nervous system overdrive takes precedence and ‘housework’ falls by the wayside. [52:07] Whether people should be eating oxalates or not. [56:17] Foundational supplements for Marek: multivitamins, vitamin C, and magnesium. [1:02:32] Whether people should take methylation support and fish oil.