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

Today's episode takes a deep dive into the best upper body training techniques - to help you break through the barriers that slow muscle growth and leave you prone to injury. You'll get my proven tools for foundational strength, as well as my specific protocol for hypertrophy.

This episode is a must-listen for anyone who wants to maximize muscle growth, as well as train for longevity. Click here to pick up the guide for my top upper body building tips!

You'll learn:

• The Critical Steps to Optimize ALL Upper Body Training
• The Key Indicator for Increasing Weight
• The #1 Bench Press Framework for Maximum Contraction
• How to Prevent Upper Body Injuries and Plateaus
• The Best Breathing Practice to Maximize Contractile Force

Support our Sponsors:

• Save 10% with code MUSCLE10 on ALL of my favorite BiOptimizers products to improve digestion and daily health at https://bioptimizers.com/muscle10 - Some of my favorites are MassZymes proteolytic enzymes (abosrb more protein!), MagBreakthrough: the best magnesium supplement on the planet to fight stress and improve sleep, and powerful P3OM proteolytic probiotics.

When approaching a body transformation, one of the most common mistakes people make is trying to skip ahead to the more nuanced layers of training, nutrition, and lifestyle. These are the fine-tuning elements that, without mastering a few simple things first, are almost completely irrelevant.

Today's episode outlines the top three essential levers for transformation that you MUST master, before getting into the finer details of ANY physique and life optimization plan. I also cover my tried-and-true framework for achievement, as well as day-to-day nutrition and meal planning.

If you're looking to lose fat and build muscle, or are intent on sustaining a peak level of health, this episode is a must-listen. Pick up the guide for a complete outline of the episode's strategies.

You'll learn:

• A Simple Yet Effective Goal-Setting Framework for High-Achievers
• The All-Too-Common Habits you MUST Cut out of Your Life
• A High-Impact, Versatile Nutrition Protocol and Meal Building Plan
• How to Balance Cardio, Weights, and Mobility within Your Training
• The Top Actions to Totally Transform Your Body in 90 Days

Support our Sponsors:

• Save 10% with code MUSCLE10 on ALL of my favorite BiOptimizers products to improve digestion and daily health at https://bioptimizers.com/muscle10 - Some of my favorites are MassZymes proteolytic enzymes (abosrb more protein!), MagBreakthrough: the best magnesium supplement on the planet to fight stress and improve sleep, and powerful P3OM proteolytic probiotics.

I'm asked questions regularly from our coaching community about being more effective and efficient with time, training, work - you name it. I define "effective" as performing as close to your peak as possible on a daily basis, and being truly intentional about the way you choose to live your life in each moment. And what I've found is that being a highly effective human requires the development of specific skills, habits and processes.

After decades of testing AND studying the habits of the world's most successful people, I've compiled a list of the twenty essential practices to help you become a more effective human. I hope you enjoy the episode and take a moment to share it with someone in your life who might find value in it.

Effectiveness is a lived trait, rather than a temporary state. Pick up the guide for a daily reminder of these important steps.

You'll learn:

• The Key to Improved Endurance, Sleep, and Recovery
• The #1 Predictor of Success in Life
• Three Traits Every Man Should Pursue
• How to Develop the Most Important Habit
• What to Avoid as a Highly Effective Human

Support our sponsors:

• Organifi makes some amazing juiced vegetable, fruit, and adaptogenic blends. I use Green and Red juice daily, and enjoy their Gold blend as often as I can. Gold now comes in a pumpkin spice flavor too! Head to https://organifi.com/muscle and use code MUSCLE for 20% off.

Today's interview is with Dr. Doreen Saltiel, an outstanding resource in the process and nuance of optimizing testosterone levels. This episode is the ultimate guide on how to balance testosterone with lifestyle protocols, peptide options, and/or hormone replacement therapy.

By the end of this interview, you'll know what your options are for treatment, how hormonal symptoms are implicated within ALL body systems, and the BEST action items for keeping testosterone at an optimal level as you move forward in your life.

As both an MD and functional medicine, Dr. Doreen Saltiel has been in her medical practice for almost 40 years, and is a leading expert on hormones. Dr. Saltiel currently practices functional medicine with an emphasis on both male and female hormonal health, as well as preventive cardiology. Dr. Saltiel is also board-certified in Anti-Aging and Regenerative Medicine, and is a Fellow of both the American College of Cardiology, as well as in Anti-Aging, Metabolic and Functional Medicine.

Plus, pick up the guide for an outline of the high-impact tools and action items from this episode.

You'll learn:

• The Risks and Benefits of Pharmaceuticals and Peptide Testosterone Therapies
• KEY Steps to Address both Low and High Levels of Stress Hormones
• The Critical Three-Pronged Physical Connection You Should Know
• How to Balance Your Testosterone Levels for Optimum Health and Performance
• The Contributor to Metabolic and Insulin Risk Factors that No One Talks About

Learn more from Dr. Saltiel:

• Wells Pharmacy

Support our sponsors:

• Organifi makes some amazing juiced vegetable, fruit, and adaptogenic blends. I use Green and Red juice daily, and enjoy their Gold blend as often as I can. Gold now comes in a pumpkin spice flavor too! Head to https://organifi.com/muscle and use code MUSCLE for 20% off.

Today's podcast is the fourth in our Six-Pillar Series, and takes a deep-dive into the pillar of life optimization that is often overlooked, but which also holds the KEY to true transformation: our environment. I intentionally selected a handful of episodes from the past year that offer straightforward, actionable advice, as well as deeply reflective practices to help you discern the best path of action.

You'll hear from:

• Philip McKernan, on the appropriate steps to change your career, relationship, or lifestyle, and live deeply within your purpose. Listen to the full interview with Philip McKernan.
• Nir Eyal, with a 4-step protocol to optimize your internal and external environments for focus and career advancement. Listen to the full interview with Nir Eyal.
• Jay Cutler, on the #1 biggest challenge faced by modern-day bodybuilders, AND how to overcome it. Listen to the full interview with Jay Cutler.
• Dr. Datis Kharrazian, with top tools to decrease the disease-causing environmental factors that most people face daily. Listen to the full interview with Kharrazian.
• And myself - I speak on the high-impact levers that men can utilize to express their greatness, and fight back against the all-too-common temptations of the modern world. Listen to my full solocast.

Don't forget your copy of the episode guide with key tools, protocols, and reflective practices.

You'll learn:

• The Key Indicator that Influences Adherence to Your Fitness Plan
• The Best Time to Make a Big Change in your Life
• How to Tailor your Environment for Maximum Focus Capacity and Productivity
• The Top Tools to Decrease the Toxic Chemical Load in Your Home and Body
• How to Avoid External Stress and Minimize its Impact on our Lives

Support our sponsors:

• Today and tomorrow ONLY: Get hooked up with Organifi Black Friday 25% savings deals through November 28th at organifi.com/muscle and BiOptimizers Black Friday 25% savings deals through November 29th at bioptimizers.com/muscle10
• I use BiOptimizers Magnesium Breakthrough to support my recovery, energy levels, and sleep. It's almost ALWAYS in my daily supplement regime (and I notice the difference when it's not). Get MagBreakthrough, the BEST magnesium supplement on the market, at https://magbreakthrough.com/muscleintelligence and save 10% with code MUSCLE10
• Organifi makes some amazing juiced vegetable, fruit, and adaptogenic blends. I use Green and Red juice daily, and enjoy their Gold blend as often as I can. Gold now comes in a pumpkin spice flavor too! Head to https://organifi.com/muscle and use code MUSCLE for 20% off.

Today's interview is with a man who is paving the way for today's men to access their GREATEST potential. Jonathan Rios joins me for a conversation about how to break out of the stifling confines of society's complacent norms, and to start living a deeply fulfilling, purpose-driven life.

If you are a father, business leader, or someone interested in living fully in alignment with your greatest strengths and passion, this episode is a must-listen.

Jonathan Rios is a mental coach and licensed psychotherapist who is deeply committed to remaining undomesticated. Jonathan has worked extensively with addicts, high performers, veterans, business professionals & spiritual seekers. His practical & straight forward approach provides tangible results and skills that help individuals push through the inevitable challenges of life.

Jonathan also recently wrote a book called "Primal Virtues for the Modern Man," and regularly runs immersion training "Primal Courses" based on these core principles.

Click here to listen now + pick up the guide for an outline of the high-impact tools and action items from this episode.

You'll learn:

• How to Develop the Qualities Required for True Masculine Leadership
• The Hard Questions To Ask Yourself to Gauge Alignment and Progress
• The MOST Important Characteristics for Modern Men to Pursue
• How to Cultivate Purpose, Resilience and Inner Strength
• The #1 Action to Take Right Now to Lead Your Life and Family

Support our Sponsors:

• Get 25% off of pure, organic mushroom powders from Real Mushrooms. Adaptogenic, medicinal mushrooms can help support cognition, recovery, immunity, and energy levels. Head to https://realmushrooms.com/ben to get hooked up!

While the holiday season is traditionally seen as a time when many forego their priorities of health and fitness for social events and vacations, the high-achievers within the Muscle Intelligence Community know that this might be the MOST important time of the year to stay on top of their health… The times when it's most challenging to stick to the plan, often prove to be the most transformational as well.

Plus, here's what most people forget: you can prioritize your health, wellness, and physical optimization AND still enjoy the social gatherings and vacations. The two aspects of life are not mutually exclusive - you just need a plan that works for you.

As I enter into the 4th week of my personal month-long total human optimization protocol, I want to offer you an eight-step process that is both unequivocally effective AND easy to implement into your life. Today's episode gives you a process that you can easily customize to fit your needs and lifestyle. Plus, pick up the episode guide for an easy reference!

You'll learn:

• The Most Important Items to Include in a High Achiever's Routine
• A Sauna and Cold Plunge Protocol to Optimize Body and Mind Recovery
• Six KEY Supplements that can Improve Mitochondrial Function
• What You Need to Know about Your Unique Physiology
• The TOP Foods to Eliminate for Optimal Health and Performance

Support our sponsors:

• Organifi makes some amazing juiced vegetable, fruit, and adaptogenic blends. I use Green and Red juice daily, and enjoy their Gold blend as often as I can. Gold now comes in a pumpkin spice flavor too! Head to https://organifi.com/muscle and use code MUSCLE for 20% off.

Today's interview is on an array of subject matter that both those competing at an elite level, as well as those aspiring to be high-performers, can get a tremendous amount of value from.

In this all-encompassing conversation with Dr. John Connor, we cover the best practices for pre-competition preparation, as well as appropriate training progressions. Dr. Connor dives deep into weight cutting, including cutting-edge therapies and a protocol for reloading.

Dr. Connor is the Co-Founder of the Irish Strength Institute. He is currently involved with the pro-team at SBG Ireland which includes current and former MMA & UFC fighters Conor McGregor, Cathal Pendred, and Paddy Holohan. He has also designed programs and trained NFL players from the San Francisco 49ers, Oakland Raiders and the Green Bay Packers.

Dr. Connor holds a Masters degree in Exercise and Nutritional Sciences, and recently completed his PhD in the area of weight cutting for performance.

You'll learn:

• The TOP Weight-Cutting Techniques and How to Reload after Weigh-In
• How to Balance Strength and Dynamic Training for High Performers
• The KEY Supplements and Drills to Incorporate Pre-Competition or Pre-Fight
• The Most Effective Protocols for Maximum Recovery
• A Programming Progression that is Applicable to EVERYONE

Plus, get the free guide at muscleintelligence.com/learn.

Learn more about Dr. John Connor:

• Upcoming book: Scientific Weight Cutting
• Instagram @johnconnorphd
• Irish Strength Institute

Support our Sponsors:

• Heroic: my favorite app for wisdom and self-mastery - get a free two week trial + 3 of my favorite Philosopher's Notes at heroic.us/mi

A very outdated, but still somewhat stereotypical, view of "eating to build muscle" is to load up on peanut butter, chicken, and eggs, and to eat as frequently as possible - often past the point of fullness. My tried-and-true muscle-building diet tactics offer a framing that incorporates health and longevity - first to improve digestion and clear inflammation, and then to teach your body to use stored energy (i.e. excess body fat). Finally, I build an individualized plan based on YOUR unique metabolic rate, nutrient needs, and exercise intensity. Today's episode gives you my EXACT plan, that you can use to construct your own muscle-building diet (or, you can tailor it to lose fat instead.)

You'll learn:

• The Best Supplements for Gut Microbiome and Digestion Support
• How to Build a Diet Plan Specialized for Fat Loss or Muscle Building
• The Most Overlooked Aspect of Nutrition that Influences Hypertrophy
• A Six-Pillar Framework to Optimize your Body and Achieve your Goals

Support Our Sponsors:

• Get 25% off of pure, organic mushroom powders from Real Mushrooms. Adaptogenic, medicinal mushrooms can help support cognition, recovery, immunity, and energy levels. Head to https://realmushrooms.com/ben to get hooked up!

A common framing around successful fitness is simply to "work hard." I get dozens of men who come to me, frustrated because they're putting in a TON of effort, and not getting the results merited by it... A successful training program does include hard work, but also lays a strong foundation for sustained, replicable performance. Today's solocast will provide you with a framework that you can easily individualize to your body - to build muscle or lose fat, to avoid injury, and ultimately to maximally boost your progress. Don't forget to get the episode guide!

• How to Build Muscle Without Spending Hours in the Gym
• The Skill-Set You MUST Develop to Maximize Your Potential
• The Easily Reversible Mistakes You're Probably Making
• ONE Subtle Tweak to Massively Improve Your Performance
• The Top Foundational Tools that Promote Hypertrophy

Support our sponsors:

• Organifi makes some amazing juiced vegetable, fruit, and adaptogenic blends. I use Green and Red juice daily, and enjoy their Gold blend as often as I can. Gold now comes in a pumpkin spice flavor too! Head to https://organifi.com/muscle and use code MUSCLE for 20% off.