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Muscle Intelligence — Longevity, Training & Human Performance with Ben Pakulski — Alternative Health
Muscle Intelligence — Longevity, Training & Human Performance with Ben Pakulski

You don’t have to decline. Your body is more capable than you think. This podcast will show you how.

Muscle Intelligence is the podcast for high-performing men who want to build muscle, optimize hormones, extend their healthspan, and maintain full cognitive and physical output as they age.
Ben Pakulski spent 25 years as an IFBB Pro Bodybuilder, coach, and researcher, working with and learning from the world’s leading experts in longevity, performance medicine, testosterone optimization, peptides, and human performance. Every episode takes that body of work and gives you something specific to do with it.

Most men lose muscle, hormonal function, and mental clarity through their 40s and 50s without knowing it’s happening or that it’s reversible. Ben has spent 25 years working on exactly that problem, alongside the coaches, physicians, and researchers who have the best answers.

If you’re an executive, entrepreneur, or serious athlete who wants to train smarter, age better, and get advice from someone who has done the work, this is your show.

Topics include: muscle building, body composition, peptides, hormone optimization, longevity, cognitive performance, sleep, nutrition, and the systems high-performing men use to operate at their best in their 40s, 50s, and beyond.

New episodes every Monday.

Copyright: © Muscle Intelligence 2020

Latest Episodes:

Q&A: Ben's thoughts on "luck" and being an effective leader Nov 25, 2019

Show notes

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]

Focus on results, not ideology with functional nutritional therapist Marek Doyle Nov 22, 2019

Show notes

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.

Q&A: Let's Cancel Complaining, and What You'll Learn at a Muscle Camp Nov 18, 2019

Show notes

On this episode of Muscle Intelligence, we start by discussing Gabrielle Bryan's response to The Game Changers and whether it's possible to have an unbiased opinion, especially in the contentious vegan/carnivore argument. We then get into the topic of productivity, which turns into an insightful how-to about time efficiency. Ben lays out the strategies he uses to get so much done and makes some convincing guesses as to how working absurdly long hours became a value in modern society. However, the main topic of the show is Ben's muscle camp that Ashleigh was a guest on. You'll hear Ashleigh's main takeaway from the experience, a lesson that while working out, we don't actually practice the basic principles of good form we all think we learned years ago. Form is key! Knowing how to do an exercise properly makes it ten times harder, sometimes removing the necessity for weights at all. Hidden in this is a lesson to get over your ego and be mindful of your body. Stop thinking you have learned it all because you haven't. The best exercises are simple and can become even more effective through variation. Finally, we share our lesson of the week with you, which is a reminder to count your blessings, because nobody ever got anywhere by complaining!

Timestamps

Why vegan activists like James Cameron are really just trying to sell vegan products. [01:30]
A consideration of whether unbiased opinions about diet are possible. [03:03]
A new activity in the podcast where great comments get read out. [07:48]
The role of reverse engineering and bracketing in Ben's approach to productivity. [10:29]
How to approach effective intellectual work without spending many hours on it. [14:54]
Where the productivity fetish might have come from: corporations and government. [16:05]
Ben's tips on condensing time: meet your mentors rather than read their books. [17:00]
The different mindfulness-related lessons Ashleigh learned at Ben's muscle camp. [19:13]
What most people don't do: get past their egos and remember basic form in the gym. [21:27]
How Ben applies the principle of getting past ego and mindfulness to his teaching. [24:03]
Managing the balance between focus and working unconsciously. [26:47]
Remembering that rather than moving weight, it is contracting muscle that's important. [28:23]
The way proper form can reduce the variety of exercises necessary in a workout. [30:04]
Maximize effectiveness by varying the parameters within simple exercises. [31:15]
The many kinds of stability and how to incorporate them for maximum gain. [34:15]
What Ashley learned when she found out about how to do a proper hamstring curl. [36:47]
How the lessons of good form in Ben's camp were revolutionary for Ashley. [37:36]
Why muscle and joint pain are not par for the course after a workout. [38:04]
Ben's hopes for a future where nutrition is geared to the body's daily needs. [40:12]
What makes Ben's gym the best: active care. [43:12]
This episode's habit of the week: stop complaining, and practice gratitude. [44:01]

The Science of Sleep (and Why You Need to Pay Attention) with Tara Youngblood Nov 13, 2019

Show notes

In this episode of the Muscle Intelligence Podcast, we are joined by sleep expert and co-founder of Chili Technology, Tara Youngblood! She is here to discuss everything sleep-related and how we can make the most of this all-important part of our lives. Tara gives us some great insight into the most important factors that influence our sleep and emphasizes the unique ways our bodies work in relation to rest and recovery. Our chronotype determines a lot of how our bodies prepare and enter into a sleep cycle and so there is no one-size-fits-all remedy for inferior sleep. Rather, we need to look at our indicators and respond accordingly to these to optimize sleep for better health. We discuss body fat, stress, diet, temperature, supplementation and more! For Tara, the exercise is to build awareness and knowledge of one's own profile and then build healthy practices and habits that promote better sleep with steady REM periods. This episode is brought to you by the best olive oil in the world! Fresh Pressed Olive is still offering bottles for $1 so go straight to getfresh35.com to order yours!

Timestamps

Surprising correlations between body fat and temperature during sleep. [5:13]
Minimizing stress for your sleep space and maximizing recovery. [6:14]
Good sleep habits that can make traveling easier on your body. [10:30]
Starting with your chronotype and timing your day accordingly. [11:15]
The huge influence of temperature in preparing our bodies to sleep. [15:15]
Influential factors on attaining more time in deep sleep. [19:13]
Habits and hacks to implement before bedtime to boost your recovery. [21:28]
The deterioration of deep sleep in older persons and reasons for this. [24:47]
The relationship between diet, metabolism and circadian rhythms. [27:50]
Tara's upcoming TEDtalk and the 'three buckets of sleep'. [29:34]
Supplementation for sleep and unique approaches for type. [32:39]
Journalling and tracking sleep for better awareness. [37:09]

Q&A: Dealing with DOMS and Training Post-Injury Nov 11, 2019

Show notes

On today's Q&A episode, Ben and Ashleigh, cover a range of topics that listeners have asked about. Ben begins by setting out this week's healthy habit, which entails getting rid of excess possessions. This will have a cascading effect and not only declutter your physical space, but also clear your mind and improve your productivity. They then move on to discussing Ben's least favorite source of protein, pork, and the best way to incorporate it into your diet, should you choose to do so. After this, Ben and Ashleigh discuss DOMS, delayed onset muscle soreness. If you know enough about training correctly, you should not push yourself to the point where you end up with DOMS. However, if you do suffer from DOMS, the only way to get over it is to endure it.

Overtraining is not an effective way to build muscle and while it is important to know that you can put your foot on the gas, it is equally as important to show restraint when training. This is why it is necessary to always switch up the intensity of your week's workouts. After the DOMS discussion, Ben and Ashleigh then talk about the importance of self-confidence in whatever path you choose to pursue and how building competence feeds into confidence. Being a lifelong learner and striving for more will always lead to great rewards. In the final part of the show, Ben shares his upcoming events and also provides a basic roadmap of how to get back into the gym after surgery. For all this and a whole lot more, join us today!

Timestamps

This show's weekly healthy habit challenge. [3:25]
Ben and Ashleigh's opinion on pork as a protein source. [7:49]
An explanation of how the concentric and eccentric phases in training work. [11:43]
If you overtrain, your body is allocating unnecessary resources to recovery. [12:54]
Some ways to speed up recovery time if you do end up getting DOMS after training. [14:23]
Stretching muscles is important because, after damage, they shorten every time. [15:52]
Why it is mostly those in 'the middle,' and not beginners or pros, who should pay attention to DOMS. [17:16]
You should not push your training limits constantly but it is important to do so occasionally. [18:45]
What is takes to be a strong alpha female. [21:40]
Most people do not possess internal self-confidence and seek external validation. [23:20]
The dates and locations of Mi40's upcoming Muscle Camps. [25:47]
It is important to learn about aspects of performance optimization besides training. [27:30]
Why Ben decided to partner with Milos Sarcev for some of the Muscle Camps. [29:46]
A four-step progression that will help you get back in the gym safely after an injury. [33:28]
If implementing post-surgery recovery protocols, it is best to have your surgeon inject products. [34:34]

Can we stop aging? A conversation with biomedical gerontologist Aubrey de Grey Nov 06, 2019

Show notes

Today we're going to talk to the godfather of longevity, Aubrey de Grey, in the most ironic of settings – a pub in London. Over a beer, Aubrey explains why he believes that many of the typical health practices, such as drinking a lot of water, are myths and what he has discovered about slowing down the aging process. He reckons that in as little as 17 years, aging will no longer be a concern, and he supports this radical standpoint with some fascinating research. He talks about the idea that health is an integral part of longevity and that the seven pillars of aging need to be addressed simultaneously.

Q&A: The Game Changers Documentary and Taking a Social Media Sabbatical Nov 04, 2019

Show notes

Today on our Q&A episode we are breaking down a whole lot of subjects for your listening pleasure and health benefit. We are discussing the new documentary that everyone is talking about called The Game Changers, which aspects of your health to address first, sleep cooling systems, training volume, some upcoming events for Ben and taking a break from social media.

The art of breath and human performance with Brian Mackenzie Oct 30, 2019

Show notes

Today we welcome breathing guru Brian Mackenzie onto the show. Brian has dedicated his life to breath practices and understanding the key role which they play in wellbeing. Maintaining the body's pH through breathing impacts physical and mental performance, and it even improves our emotional responses to situations. Brian is here today to share more about these biochemical aspects of breathing.

Q&A: There's more to building big legs than squats Oct 28, 2019

Show notes

On today's show, Ben and Ashleigh sit down to talk Americanized holidays, schooling methods, and nutrition on the road before getting to the main topic: squats. Our hosts share their respective views around instilling values in children in spite of some of the more farcical and detrimental aspects of traditional holidays and schooling.

The physical, chemical, and emotional elements of brain health with Dr. Titus Chiu Oct 23, 2019

Show notes

Today we speak with a master of brain optimization, Dr. Titus Chiu. He begins our discussion by explaining his systems approach to the brain, breaking down the three pillars of brain health. While the physical structure of the brain undoubtedly matters, the chemical environment in which the brain functions is equally as important.

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