Today we have Ben’s best friend, Andy O’Brien, the strength and conditioning coach for the Pittsburg Penguins!  Ben and Andy dive deep into optimizing performance no matter what your athletic endeavor is.  We discuss the role of the CNS in athletic performance and how to determine your optimal state for performance.  We also dive into exercise and drill selection to train for speed, power and movement, the correlation between strength and performance and how to optimize recovery when there are variables that are out of your control. This episode is brought to you by Organifi. Use code MuscleIntelligence to get 20% off of your Organifi.com order.   For timestamps and resources please visit BenPakulski.com/podcasts

147- Exercise Selection to Improve Performance with Andy O’Brien

The world’s top authority on intelligent muscle building and fat loss gives us a simple to
understand deep dive into the complex world of building a body you love, and living your
greatness. Weekly interviews with leading experts in a vast number of scientific
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Fitness & Nutrition

Health

Health & Fitness

Thank you all so much for another amazing year at the Muscle Expert Podcast!  Today we are recapping some of our favorite moments from this year and this show. This will be the last episode of the Muscle Expert Podcast but fear not!  We are coming back to you next week with the all new Muscle Intelligence Podcast! There we will be covering the same great topics with some amazing guests and a slightly different format.   If you are in Australia or the surrounding area, don’t miss out on the amazing opportunity of our MI40 Muscle Camps coming to you!  Ben and Dr. Jordan Shallow will be conducting 3 day courses in Sydney, Perth and Melbourne!  Head to MuscleCamps.com for more information. Jordan Shallow- Changing Stimulus vs Skill Acquisition, Combining Science and Experience when experimenting in the gym Ralph Esposito- 3 Hacks for testosterone- Sleep, Meditation, avoiding plastics Rick Hanson- Overcoming the negativity bias Layne Norton- Finding a nutrition rhythm for your body to be most metabolically flexible. Dan Pardi- The effects of sleep on body composition. Greg Roskopf- How the nervous system governs stability/contraction.  Greg’s MAT concept of tightening loose muscles rather than loosening tight ones. Zach Bush- The effects of glyphosate on the gut micro biome.

165- A Year in Review- Our Favorite Take Homes from the Muscle Expert Podcast

Joining us today is Dr. Michael Ruscio, author of his new book Healthy Gut, Healthy You. In this episode Ben and Tom dive into all things gut health. They talk in depth on how he diagnoses gut issues in his patients, lifestyle factors that contribute to GI distress & dietary approaches one should start with. He goes into detail on what leaky gut syndrome is and 3 things everyone should know about the microbiome. Find out why you should aim for a broad diet and listen to your body. Timestamps  How does he first go about diagnosing potential gut issues for new patients coming to his practice? [1:05] What lifestyle factors contribute to GI distress and inflammation? [3:27] What dietary approaches does he recommend people start with? [7:50] Depending on someone’s symptoms, does he recommend a different intervention secondary to changing the diet? [11:36] How do you distinguish between leaky gut vs. microbiome dysbiosis? Should we be testing ourselves? [18:12] What is leaky gut and the causes of it? [24:03] If under a mass amount of stress, does the type of foods you eat matter? [30:39] What 3 things should EVERYONE know about the microbiome? [34:02] The differences between candida symptoms/protocol and a microbiome protocol. [38:45] [41:00] What is his favorite example of antimicrobial supplements? [43:37] Do we have an ideal scenario for what a healthy microbiome looks like? [44:33] What strategies can people with histamine levels implement to heal their gut? [47:52] What supplements are beneficial to one’s gut health? [50:41] How much is glyphosate playing a role in our microbiome health? [51:35] Are there daily strategies to mitigate your gut dysbiosis? [53:30] What supplements can alleviate high anxiety? [55:50] Do fermented foods add any value to one’s diet? [58:51]  Featured Guest  Dr. Michael Ruscio (@drruscio) • Instagram Website Book  Related Links/Products Mentioned   Controversies and Recent Developments of the Low-FODMAP Diet  Starting the Low FODMAP Diet  GA-map technology principle  Diet and Inflammatory Bowel Disease  Gut microbiota role in irritable bowel syndrome: New therapeutic strategies  Can probiotics help treat depression and anxiety?  Probiotic use linked to improved symptoms of depression  Herbal Therapy Is Equivalent to Rifaximin for the Treatment of Small Intestinal Bacterial Overgrowth Shinrin-Yoku Forest Medicine  Your Gut Bacteria Doesn't Like Junk Food—Even If You Do - Blue Zones Kids Who Grew Up on Farms Have Fewer Allergies: Study  Low-Histamine Diet & Histamine Intolerance Guide  Allergies? Probiotic combination may curb your symptoms, new study finds  People Mentioned  Robb Wolf (@dasrobbwolf) • Instagram   

164- Decoding a Healthy Gut with Dr. Mike Ruscio

Joining us today is Tom Stubbs, CEO of Chronomics. In this episode Ben and Tom dive into all things epigenetics. They take a deep dive into the metabolic pathways associated with DNA methylation, predispositions to epigenetics & MORE. He opens up about Chronomics and the ground breaking research they are doing. Find out why their mission is to improve human health to make the unseen actionable! Exclusive Offer!!! Visit https://www.chronomics.com/r/ben75 for 20% off your Chronomics Package!  

163- Decoding Your Epigenetic Expression with Dr. Tom Stubbs

Dr. Rob Wildman joins us to dive deep on protein consumption for trained individuals.  We discuss the limitations of current RDA values, how protein synthesis works, and what is optimal vs recommended.  Dr. Wildman gives us his optimal timing around workouts, best protein sources and much more! A huge thanks to Joovv for sponsoring this week's giveaway and podcast!  Visit Joovv.com/bpak to get a little extra gift with the purchase of a Joovv product! For resources and links from this episode visit Benpakulski.com/Podcasts/Wildman  Requirements vs. Recommendations: How Much Nutrients do you need to Build Muscle, Optimize Health and Longevity? [3:00] Gains vs. Maintains: How Much Extra Protein is needed to Maintain your Muscle Mass? [5:15] How Much Can the Average Person Assimilate Per Serving of Protein? [7:09] The Science Behind the Optimization/Absorption of Protein. [10:00] What is the Recommend US Guidelines for Protein Compared to What he Recommends? [13:40] What are Things that Directly Influence our Daily Protein Requirement? [16:29] How does Frequency of Training affect Muscle Protein Synthesis? [19:50] The Research and Science behind how Muscle Protein Synthesis Works. [22:19] What does Research say about Slow Acting Proteins? [25:00] The Idea of Achieving a Certain Amount of Amino Acids in the Blood. [26:36] Would the Average Person Benefit from More Protein in their Diet? [29:24] Are there any Negative Effects to Too Much Protein? [33:00] For People with Kidney Dysfunction, When does Too Much Protein Become an Issue? [38:27] The Implications of High Dietary Meat Intake in Depleting Body’s Glycine. [39:22] The Bottom Line on Collagen. [41:21] The Differences Between Whey and Isolate Protein & Which One Should You Be Using. [43:14] Can we Nourish the Muscle with Protein while we Sleep? [46:24] Is it Necessary for us to Re-Sensitize Ourselves to Protein? [50:07] The Rally Cry of the Amino Acids. The Benefits and Importance of Leucine. [52:12] What is Exciting Things are Going on with Dymatize? [55:02] Why Would one take BCAA’s over Hydrolyzed Whey Isolate? [56:55] How Long as Dymatize been a Business? [58:03] 

160- Optimum Protein Consumption for Athletes with The Head of the International Protein Board Dr. Rob Wildman

Joining us today is the founder of Joovv Light, Scott Nelson.  Scott brings us all of the latest research on red light and near-infrared light therapy and the benefits that it brings.  We dive into the fascinating topic of deuterium and how it’s accumulation may lead to increased risk of cancer and other chronic illness.  We also discuss how research is showing benefits ranging from increased collegian production, increased stem cell growth, benefits for exercise, and positive impact on mitochondria and micro biome.  Sun light may be the greatest health hack that has been found and similar light therapies are a close second.  Listen all the way through to hear how proper light exposure can improve everything from your workouts to your sleep.   ***GIVEAWAY ALERT!!!*** The guys at Joovv have been so gracious as to giveaway a Joovv Solo to one lucky listener who subscribes and reviews this podcast as well as shares on social media!!! Visit Instagram @bpakfitness for more details on how you can win this $1995 system from Joovv!!!   This podcast is brought to you by Foursigmatic Mushrooms!  Lionsmane mushrooms are one of our favorite supplements for increasing brain cognition and nerve growth factor.  It is one of the core supplements that the entire Muscle Intelligence Team takes daily.  We partnered with Foursigmatic to share the love with at 15% discount on all of your mushroom needs.  Just use code Muscle at checkout to claim your discount!

147- Exercise Selection to Improve Performance with Andy O’Brien

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