Benjamin Pakulski
Q&A: Ben's Christmas "hack" and the importance of creating your own grand vision
- Title
- Q&A: Ben's Christmas "hack" and the importance of creating your own grand vision
- Runtime
- 40:33
- Date posted
- Dec 23, 2019
- Description
- 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 Chris...
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- Understand how your brain works: a discussion with Stanford neuroscientist Dr. Andrew Huberman
- Runtime
- 1:26:10
- Date posted
- Dec 18, 2019
- Description
- 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 shift...
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- Q&A: Why everyone needs a mentor
- Runtime
- 42:00
- Date posted
- Dec 16, 2019
- Description
- 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 conver...
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- Is your doctor lying to you? Discussing popular health myths with Dr. Ken Berry
- Runtime
- 55:21
- Date posted
- Dec 11, 2019
- Description
- 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 h...
- Title
- Q&A: How to train for a small, stable, strong waist
- Runtime
- 31:58
- Date posted
- Dec 9, 2019
- Description
- 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 u...
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- Talking sexual performance and hormonal health with Dr. Amy Killen
- Runtime
- 43:02
- Date posted
- Dec 4, 2019
- Description
- 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 t...
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- Q&A: Want to Lose Fat and Build Muscle? Manage Your Stress First
- Runtime
- 41:31
- Date posted
- Dec 2, 2019
- Description
- Welcome back to another Q&A session! Today on the show, Ben and Ashleigh focus on one of the six pillars of health that we often talk about on Muscle Intelligence. Managing stress is often overlooked but it might just be the primary foundation for all wellness and fitness. Ben makes the argument that you really have to address stress and how you manage it before you can start worrying about other areas and factors such as diet and training. Stress relates to so much around us, sleep, environ...
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- Everything You Need to Know About How Light Effects Health with Andy Mant
- Runtime
- 33:53
- Date posted
- Nov 27, 2019
- Description
- 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 wit...
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- Q&A: Ben's thoughts on "luck" and being an effective leader
- Runtime
- 42:29
- Date posted
- Nov 25, 2019
- Description
- 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 t...
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- Focus on results, not ideology with functional nutritional therapist Marek Doyle
- Runtime
- 1:09:59
- Date posted
- Nov 22, 2019
- Description
- 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 sp...
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- Q&A: Let's Cancel Complaining, and What You'll Learn at a Muscle Camp
- Runtime
- 48:28
- Date posted
- Nov 18, 2019
- Description
- 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...
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- The Science of Sleep (and Why You Need to Pay Attention) with Tara Youngblood
- Runtime
- 42:45
- Date posted
- Nov 13, 2019
- Description
- 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 s...
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- Q&A: Dealing with DOMS and Training Post-Injury
- Runtime
- 37:21
- Date posted
- Nov 11, 2019
- Description
- 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...
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- Can we stop aging? A conversation with biomedical gerontologist Aubrey de Grey
- Runtime
- 43:43
- Date posted
- Nov 6, 2019
- Description
- 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...
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- Q&A: The Game Changers Documentary and Taking a Social Media Sabbatical
- Runtime
- 47:29
- Date posted
- Nov 4, 2019
- Description
- 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.
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- The art of breath and human performance with Brian Mackenzie
- Runtime
- 1:05:15
- Date posted
- Oct 30, 2019
- Description
- 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.
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- The physical, chemical, and emotional elements of brain health with Dr. Titus Chiu
- Runtime
- 1:07:02
- Date posted
- Oct 23, 2019
- Description
- 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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- Q&A: How to get out of the victim mindset
- Runtime
- 42:43
- Date posted
- Oct 21, 2019
- Description
- Welcome back to the Muscle Intelligence Podcast. This is another Q&A session with the wonderful Ashleigh VanHouten from Paleo Magazine. Today on this #MondayMindset episode, we discuss the benefits of habit stacking: introducing a small weekly or daily habit, that will slowly and incrementally stack on your previous self and keep making you better and better.
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- The mindset, diet, and training of Hafthor Bjornsson
- Runtime
- 44:43
- Date posted
- Oct 16, 2019
- Description
- What does it take to become the world’s strongest man? In today’s episode, you get to hear my recent interview in Iceland with Thor Bjornsson, aka The Mountain from the HBO, hit series Game of Thrones.
- Title
- Q&A: Discussing Myths Around Cholesterol, Hypnotism, and Sex
- Runtime
- 34:33
- Date posted
- Oct 14, 2019
- Description
- Welcome back to the Muscle Intelligence Podcast! This is another question and answer session with the wonderful Ashleigh VanHouten from Paleo Magazine! In this discussion, we cover the topics of breakfast, protein, cholesterol, getting that pump, hypnotism and more!
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- Q&A: Ben's trip to Iceland - Eating learning and working out with Thor
- Runtime
- 41:27
- Date posted
- Oct 9, 2019
- Description
- Ashleigh and Ben have both been doing some traveling, and today’s conversation is all about sharing where they have been, the people they connected with and what they learned about themselves and other cultures in the process. Sometimes going to new places and trying new things requires us to step out of our comfort zones, to open our minds to experience the world around us in new ways.
- Title
- Recovery, mindset, and training professional athletes with Tampa Bay Lightning strength and...
- Runtime
- 56:01
- Date posted
- Oct 7, 2019
- Description
- For today's show, we are joined by Mark Lambert, who is Head of Performance at Tampa Bay Lightning! He is here to talk about his unique and intricate approach to coaching professional athletes and how the dynamics of the work and the players influence his approach.
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- Q&A: Ben's thoughts on organ meat and cannabis
- Runtime
- 1:05:21
- Date posted
- Oct 2, 2019
- Description
- Welcome back to the Muscle Intelligence Podcast! This is another Q&A session hosted by Ashleigh and this week we chat about a whole array of topics vital to get you living your best life! The conversation starts off with a bit of a meditation on the idea of intentionality and how concentration in one area can bleed over into all activities.
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- Biohacking isn't the answer, but it can be a tool: Talking with the founders of BioCharger
- Runtime
- 51:30
- Date posted
- Sep 30, 2019
- Description
- On today’s episode, we are joined by Jim Girard and Jim Law, creator, and CEO of BioCharger respectively. It has become our new, favorite biohacking modality since having it at the gym for over three months. There has been an outpouring of compliments for the BioCharger, both from clients and trainers at the gym, so Ben wanted to find out more about how what is causing all these reported benefits.
- Title
- Q&A: Ben talks peptides, barefoot training, and cultivating gratitude
- Runtime
- 40:49
- Date posted
- Sep 25, 2019
- Description
- We’ve got another Q&A episode with Ashleigh VanHouten and we kick off the conversation with gratitude, sharing about our tendency to become entitled when we have immediate access to everything all the time and how we need to generate a daily attitude of thankfulness. Self-acceptance also plays a big role because your ability to love yourself will inevitably trickle down to how you treat the people around you and how you influence your environment with positive or negative energy.
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- The art and science of fitness coaching with OPEX founder James FitzGerald
- Runtime
- 1:05:45
- Date posted
- Sep 23, 2019
- Description
- On the podcast today we are very lucky to have James FitzGerald! James is the founder of OPEX Fitness, an amazing coaching platform and James' progressive and steadfast approach to health, strength, and wellness is truly an inspiration. A major tenet of OPEX and James' vision is longevity and they put a lot of focus on fitness in the long run rather than short term goals.
- Title
- Q&A: Bens attitude towards learning skincare and tracking HRV
- Runtime
- 37:26
- Date posted
- Sep 18, 2019
- Description
- Today Ashleigh VanHouten is hosting another Q&A session during which she asks Ben all the questions listeners have been sending their way. Ben starts by giving us an overview of his next few weeks of traveling, hosting muscle camps and attending the Health Optimisation Summit, and they get into the need for mentorship – physical, psychological, spiritual – and the many different people who have inspired and motivated him on his bodybuilding and health and fitness journey.
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- The neuroscience of enlightenment with Alberto Villoldo, Ph.D.
- Runtime
- 1:04:58
- Date posted
- Sep 16, 2019
- Description
- On today’s episode, we sit down with Dr. Albert Villoldo to discuss the integration of our spiritual reality with our tangible reality. Dr. Villoldo is a trained scientist and anthropologist who traded his laboratory for a pair of hiking boots and a ticket to the Amazon to set out on a journey into spiritual enlightenment. Inside this episode, Dr. Villoldo shares with us his journey towards spirituality, some of the misconceptions around plant medicines, and how to stay grounded in this spirit...
- Title
- Q&A: healthy bulking, nutrient timing, the purpose of a pump, and more
- Runtime
- 35:25
- Date posted
- Sep 11, 2019
- Description
- In this episode, Ashleigh is back to ask Ben another round of questions and discuss all things health, fitness and getting your mind right. Today's questions cover bulking, calorie intake, nutrient timing, a variation of workouts, the benefits of posing, injury recovery and more. As usual, Ben makes an argument for eating the least amount necessary for growth and gives some great advice on when to fuel and refuel in relation to your times of exertion.
- Title
- Less diet dogma, more personalized nutrition: a conversation with Dr. Will Cole
- Runtime
- 50:45
- Date posted
- Sep 9, 2019
- Description
- Today’s guest is a functional medicine practitioner with an extensive background in getting results with people with autoimmunity and health optimization. Dr. Will Cole joins me for this episode to talk about strategies behind optimizing your diet and your lifestyle, sharing how he went from a traditional vegan diet to one that includes a small amount of meat and why he felt that making this change was necessary.
- Title
- Q&A: Ben Talks Mentorship, Decision-Making, and His Ideal Gym Environment
- Runtime
- 58:33
- Date posted
- Sep 4, 2019
- Description
- Welcome back to the show everyone! Today we are doing our usual Q&A session with Ashleigh in the driving seat again. The episode starts off with some serious thoughts from Ben on the subjects of slumps and how our focus and conscious thought really define so much of our lives. A lot of the time we are shaped and directed by forces outside of ourselves and what makes it crazy is we do not even know this.
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- Combining Neuroscience and HRV to Integrate the Heart and Mind, with Dr. Tim Royer
- Runtime
- 1:17:33
- Date posted
- Sep 2, 2019
- Description
- Today on the Muscle Intelligence Podcast we are very happy to welcome Dr. Tim Royer to talk to us about the mind and the nervous system! Dr. Royer works with all types of patients, from young children to high performing sports champions and has developed a method, using feedback loops and conscious effort to train the mind to navigate its own sympathetic and parasympathetic systems. Dr. Royer tells us how using the machine and data collected, displayed in the form of a data dashboard, allows a p...
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- Q&A - Ben's Training Evolution
- Runtime
- 30:41
- Date posted
- Aug 28, 2019
- Description
- We are having another Q&A session with Ashleigh from Paleo Magazine Radio today! The focus of this episode is the evolution that Ben has gone through in his training program. As a young bodybuilder and aspiring Mr. Olympia, Ben admits that he had very little space for thoughts on longevity and lifespan concerns. He was purely focussed on training as hard as possible as much as possible to reach his goals.
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- Avoiding disease optimizing health and living to 180 with Dr. Joseph Mercola
- Runtime
- 1:12:37
- Date posted
- Aug 26, 2019
- Description
- Today we are so happy to have Dr. Joseph Mercola as our guest! Dr. Mercola is one of the fathers of the modern health optimization movement and has sparked so much of the progressive thought that is going on in the scene today. In this vast conversation, we cover so much, from diet and light to blood flow and EMF's. Dr. Mercola has so much knowledge on many of these areas and generously shares this wealth with all of us!
- Title
- Q&A: Ben's meal plan
- Runtime
- 57:14
- Date posted
- Aug 22, 2019
- Description
- For this episode, we welcome back Ashleigh to help out with another Q&A session! The episode is mostly focussed on meal plans, daily eating schedules, fasting and related topics with a bit of philosophy, meditation and travel ideas thrown in for good measure. Ashleigh kicks things off by asking Ben about how he prioritizes his to-do list when it seems so long. From there they dive into cooking and specifically how Ben likes to prepare, or not prepare, his intake of vegetables.
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- Fitness coach and cover model Chris Spearman on achieving goals in the gym and in business
- Runtime
- 1:12:45
- Date posted
- Aug 20, 2019
- Description
- Today on the podcast we feature an exceptional man, Dr. Chris Spearman, who has succeeded in a variety of aspects of life, including in the areas of education and, more recently, business. He talks about his journey through his Ph.D. in leukemia studies, and then he dives into the transformation of his physical body, becoming a cover model and thought leader in the world of fitness.
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- Q&A: Ben talks about his carnivore diet experiment, training weak areas, and his "death row" meal
- Runtime
- 27:33
- Date posted
- Aug 15, 2019
- Description
- Today we are doing another Q&A session where Ashleigh steps into the host seat and grills Ben about diet, training, meat and more! Most of the episode is spent discussing Ben's recent forays into the carnivore diet and what worked and what did not, in his experience.
- Title
- Beyond healthy: achieving optimized performance with Dr. Ralph Esposito
- Runtime
- 1:18:55
- Date posted
- Aug 13, 2019
- Description
- Our guest on the show today is Dr. Ralph Esposito who is a particularly authoritative voice on the topic of hormone optimization. He has been a guest on the podcast before and is a prime example of somebody who lives an optimized life: he is mindful about every decision he makes and, like me, he is against the common word on the street, all those myths that people believe about health and wellness.
- Title
- Muscle Intelligence QA - What Ben thinks about meditation, nootropics, social media, and more
- Runtime
- 1:15:05
- Date posted
- Aug 7, 2019
- Description
- Today on the show we’re doing something a little different. Many of you have indicated that a Q&A format would be really great, and I’ve teamed up with the lovely Ashleigh VanHouten who will be directing a diverse range of questions at me – and while we agree on a lot of stuff, we also bump heads about certain things!
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- 035- What it takes (mentally and physically) to run 100 miles
- Runtime
- 1:04:19
- Date posted
- Aug 5, 2019
- Description
- On today’s episode, we welcome Zach Bitter. Zach is an endurance athlete and coach and he is nothing short of a high achiever. He consistently runs 100-mile ultra-marathons and is now in the midst of preparing for an even greater race.
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- 034- Mental Mastery With Jacques Taylor
- Runtime
- 1:11:39
- Date posted
- Jul 29, 2019
- Description
- Today’s guest is Jacques Taylor, founder of The Exercise Design Lab, MyoTopia, and developer of Neuro-Logic Training (N-LT). Jacques is a neuroscientist and exercise scientist with over 25 years of education and experience. He joins us on the podcast once again to share with us his passion around the tactics and the strategies to actually change your mind.
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- 033- The Coach's Coach - Phil Learney
- Runtime
- 1:49:41
- Date posted
- Jul 12, 2019
- Description
- Joining us today is Strength and Conditioning legend and the ultimate Coach's coach Phil Learney. Phil is a long time mentor to up and coming coaches still mentoring clients from his home location in London. In this episode Phil shares his best advice from over 20 years in the fitness industry!
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- 032- Nutrient Timing and Protein Pacing with Dr. Paul Arciero
- Runtime
- 1:01:35
- Date posted
- Jul 6, 2019
- Description
- Joining us today is a member of the ISSN and international protein board, Dr. Paul Arciero. Dr. Arciero discusses his protein pacing protocol with us as well as how he is gamifying exercise for his clients to increase brain cognition.
Time Stamps
What is protein pacing and what are they doing over at Prise? [0:41] Why would someone who is healthy need less protein than someone who is not? [5:12] The concept of gluconeogenesis and what happens with excess protei...
- Title
- 031- Creating the Champions Mindset with Dr. Jeff Spencer
- Runtime
- 1:12:47
- Date posted
- Jun 27, 2019
- Description
- Today we dive into what it takes to be a champion with Olympic Athlete, Mindset Coach and Mentor Dr. Jeff Spencer. Dr. Spencer's journey has brought him beyond an amazing career in cycling to become one of the top mindset and business coaches in the world working with the likes of Dave Asprey of Bulletproof and countless others. Tune in now to hear Dr. Spencer's greatest advice for mental mastery.
Time Stamps
His journey to becoming an Olympic athlet...
- Title
- 031- Creating the Champions Mindset with Dr. Jeff Spencer
- Runtime
- 1:12:47
- Date posted
- Jun 27, 2019
- Description
- Today we dive into what it takes to be a champion with Olympic Athlete, Mindset Coach and Mentor Dr. Jeff Spencer. Dr. Spencer's journey has brought him beyond an amazing career in cycling to become one of the top mindset and business coaches in the world working with the likes of Dave Asprey of Bulletproof and countless others. Tune in now to hear Dr. Spencer's greatest advice for mental mastery.
Time Stamps
His journey to becoming an Olympic...
- Title
- 030- The Do's and Don'ts of Testosterone Replacement Therapy with Jay Campbell
- Runtime
- 1:22:31
- Date posted
- Jun 27, 2019
- Description
- Today we are demystifying TRT therapy with author and educator Jay Campbell. Jay is the founder of the TRT Revolution which dives deep on the latest exogenous testosterone research through via social media, podcasts, articles and books.
In this episode Jay and Ben discuss their personal experiences with testosterone as well as other hormone altering pharmaceuticals. Jay presents the latest cutting edge research that challenges the paradigm of what your protocol...
- Title
- 030- The Do's and Don'ts of Testosterone Replacement Therapy with Jay Campbell
- Runtime
- 1:22:49
- Date posted
- Jun 24, 2019
- Description
- Today we are demystifying TRT therapy with author and educator Jay Campbell. Jay is the founder of the TRT Revolution which dives deep on the latest exogenous testosterone research through via social media, podcasts, articles and books.
In this episode Jay and Ben discuss their personal experiences with testosterone as well as other hormone altering pharmaceuticals. Jay presents the latest cutting edge research that challenges the paradigm of what your protoc...
- Title
- 029- The Science of Bodybuilding Pt 2 with Dr. Scott Stevenson
- Runtime
- 59:45
- Date posted
- Jun 13, 2019
- Description
- We are back with more awesomeness with Dr. Scott Stevenson.
Does he manipulate mind/muscle connection with his clients? [0:00] The concept of ‘motor morons’. [6:25] An exploration on force velocity, cheat reps, find the RIGHT training partner & MORE. [8:00] A conversation on exercise selection and why people do the ones they do. [23:30] Why he wrote “Be Your Own Bodybuilding Coach” and the idea of ‘climbing your own mountain’. [35:10] The 3 bi...
- Title
- 029- The Science of Bodybuilding Pt 1 with Dr. Scott Stevenson
- Runtime
- 1:02:37
- Date posted
- Jun 10, 2019
- Description
- Joining us today is world renown bodybuilding coach Dr. Scott Stevenson! Dr. Stevenson is one of the most well rounded scientists and coaches in bodybuilding. Over Scott's career he has spent time in research, coached 100's of athletes and wrote the "New Bodybuilding Bible" How to Be Your Own Bodybuilding Coach.
Make sure to check out Pt 2 coming to you Thursday.
If you would like to learn more about exercise execution for YOU...
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- 028- Bigger, Stronger and Leaner- The NEW Mark Bell
- Runtime
- 1:17:05
- Date posted
- Jun 3, 2019
- Description
- Mark "Smelly" Bell returns! We sat down for a conversation with Mark to discuss the latest in the SlingShot founder's world. Mark has been getting out of his comfort zone lately and he is here to talk about it! First we discuss the evolution of his training to incorporate bodybuilding, CrossFit and even yoga into his practice. We also dive into his changing diet and his experimentation with carnivore, low carb and bodybuilding style diets. Lastly we wrap up with a discussion on leadership a...
