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

My personal coaching packages always include blood, urine, and DNA testing for those who are looking to achieve optimal health through objective metrics. As I've navigated this landscape with my clients over the years, I'm consistently dissatisfied with the "normal" ranges prescribed by the conventional medical community. Today's guest, Dr. Gil Blander, shares my view. What utility does the normal range have, when there is such a much better opportunity to obtain a marker of health that is optimal, individualized, and SO much better than normal? Today's episode breaks down the biggest levers to help you reach a level of "superhuman" that is accessible for nearly EVERYONE. Dr. Gil Blander is a renowned scientist with a PhD in biology, who conducted his postgraduate research on aging at MIT. He is an expert in nutrition, biomarker analytics, athletic performance, biochemistry, and aging research. Dr. Blander is also the founder of InsideTracker, a personalized health and performance analytics company created by leading scientists, physicians, nutritionists and exercise physiologists.

You'll learn:

• How body composition and caloric restriction affect longevity.
• The number ONE lever for health and longevity intervention.
• Why the "normal" range is often far from optimal.
• Three KEY compounds proven to boost your healthspan.
• The tool for lifelong health that you are underutilizing.

Learn more about Dr. Blander and InsideTracker:

• https://twitter.com/gblander1
• https://www.instagram.com/insidetracker/
• https://www.insidetracker.com/

Get the episode guide for full details of the knowledge shared in this episode. If you have pride in holding yourself to the highest standard, please share this episode with at least one person you know does the same.

Support our sponsors:

• BiOptimizers - free bottle of MassZymes at masszymes.com/MUSCLEFREE
• Organifi - organifi.com/muscle and code MUSCLE for 20% off

Today's episode is an extensive, and highly actionable explanation of health for women. I sought out Dr. Carrie Jones because she's a true expert on an often-debated, commonly misunderstood subject: hormones. Dr. Carrie Jones recognizes the impact that hormonal imbalance can have at any age (for men AND women!), and is an advocate for the appropriate use of lab testing. A Functional Medicine Health and Hormone Doctor, Dr. Jones believes that when people understand their bodies, they feel more empowered to take control of their health. This is especially true when they're told everything is "normal," but they don't feel that way. You'll learn:

• Why and how endocrine disruptors are affecting you.
• Immediate KEY levers to balance your monthly cycles.
• The simple red flags to help you determine hormonal imbalance.
• Supplements & tests to optimize estrogen detoxification.
• Which two facets of health are often neglected but matter most.

Learn more about Dr. Carrie Jones and Rupa Health:

• https://http://www.drcarriejones.com/
• https://www.instagram.com/dr.carriejones/
• https://rupahealth.com

Get the episode guide for full details of the knowledge shared in this episode. If you have a woman in your life and you care about her health, please share this episode with her. ====== Thank you to today's sponsor, BiOptimizers Kapex! Get 10% off at https://kenergize.com/muscle OR use code MUSCLE10 for 10% off EVERYTHING at https://bioptimizers.com Kapex boosts AMPK (an enzyme that promotes energy production) in muscles by 52% and fat cells by 300%. It also ups ATP in your liver by 22%, which makes the liver better at ketogenesis and detoxification. Kapex also works well to reduce "keto flu," activates anti-aging pathways, and can help with fat loss in tandem with diet and nutrition.

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Today's episode is sponsored by Heroic! Head to muscleintelligence.com/heroic and use code muscle to get 20% off your first year of this incredibly valuable app!

Imagine showing up to everything in life the same way you do to physical challenges: with the courage, commitment, and confidence to go over, around, under, and through them.

That's exactly what Heroic is all about. It's a social training platform built to help you be the best, most Heroic version of yourself — in Energy, Work, and Love — and it was created by my friend Brian Johnson.

The app will help you become more energized, productive, and connected with its 3-minute Commit + Hit practice, and it will also make you positively addicted to ACTUALLY doing all of the things that you KNOW are best for you.

Many people believe that it's their lack of motivation that prevents them from making progress... That if only they were able to master their will, anything would be possible. These are usually men who have historically been motivated which just adds to the frustration. If I could stick to that, why can't I stick to this? But what if it wasn't actually about motivation at all? What if you only needed to master THREE things in order to create progress, momentum and therefore, results? Over the last 20 years and throughout my career, I've studied the intersection of mindset, the nervous system, and the physical body... which are inextricably intertwined.

So on today's solocast, I wanted to feature a snippet of my last workshop where I share my understanding of what is really holding you back from feeling consistently motivated.

You'll learn:

• The 3 KEY components of motivation that will help you get unstuck.
• What ONE practice can expand your capacity more than any other.
• The GREATEST driving factor of consistent progress in your training.
• How to preserve + amplify new levels of youthful energy.
• What guarantees continued success in all areas of life.

Click here to get the full episode guide for this solocast! If you're the type of friend who inspires others to follow the path to their success, please share this episode with at least one other person.

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Thank you to today's show sponsor BiOptimizers! Get 10% off a Muscle Intelligence favorite, MassZymes, at masszymes.com/muscle with code MUSCLE10

Thank you to today's show sponsor Organifi! Get 20% off organic, adaptogenic red juice, green juice, and more at organifi.com/muscle with code MUSCLE

After decades of coaching high-achievers, I've seen that the people who succeed simply commit and follow through. It's not their skill level, talent, or predisposition for health and fitness. Instead it's their character and integrity. It's the whatever-it-takes attitude. These men are also the ones I find myself continually inspired by. That's why I just released a solocast on The Mindset for Exceptional Training - for these men and the ones who aspire to be like them. You'll learn:

• The most important thing to curate each day.
• The KEY step most people miss in the transformation process.
• How to balance rigidity and fluidity in your training.
• A framework for addressing and improving your weakest links.
• The ONE mistake you're making in your mobility work.

Click here to get the full episode guide. If you're the type of friend who likes to inspire others to lead their best lives, please share this episode with at least one other person. ======

Thank you to today's show sponsor BiOptimizers! Get 10% off a Muscle Intelligence favorite, MassZymes, at masszymes.com/muscle with code MUSCLE10

Today's episode is a culmination of all wisdom we learned from top experts in the fat loss field: a mastermind in human metabolism and insulin response, a fasting and longevity specialist, and two legends in the behavior change space. Plus... I added a bonus clip from one of my favorite coaching calls this Spring - my signature framework for consuming carbohydrates in the way that works best for your body. It's a simple but effective way to reach your goals. You'll learn: • How to eat carbohydrates for optimal body composition. • The KEY to maintaining insulin sensitivity and losing fat. • What fasting and macronutrient protocol to follow, according to age. • The ONE tool to help you conquer your biggest goals... and fears. Listen to the full episodes on fat loss, fasting, and behavior change: The Truth About Metabolism, Animal Protein, and Insulin with Dr. Ben Bikman Tools to Get Unstuck and Realize Your Greatest Potential with Dr. Phil Stutz and Dr. Barry Michels Upgraded Nutrition: Get the Benefits of Fasting without Restriction with Dr. Joseph Antoun If you're the type of high achiever who likes to inspire others to live their greatness, please share this episode with at least one other person.

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Thank you to today's show sponsor, Ned Full Spectrum Hemp Oil! Muscle Intelligence listeners get 15% off with code MUSCLE at helloned.com/muscle.

Ned's CBD is of the utmost highest quality. These products are science-backed, nature-based solutions that offer an alternative to prescription and over-the-counter drugs. Ned's full spectrum hemp oil nourishes the body's endocannabinoid system to offer functional support for stress, sleep, inflammation and balance.

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Thank you to our show sponsor Organifi! Shop with code MUSCLE at organifi.com/muscle for 20% off!

Organifi offers juice and adaptogenic blend powders, as well as supplements to support immunity, digestion, and detoxification. Everything is certified glyphosate residue free, 100% organic, and free of all major food allergens.

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Thank you to today's show sponsor, Vuori! Get 20% off your first purchase at vuori.com/MUSCLE.

Vuori makes premium performance apparel inspired by the active Coastal California lifestyle -- the perfect balance between workout wear, loungewear, and clothing that's nice enough to wear out.

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Thank you to today's sponsor, BiOptimizers Kapex! Get 10% off at https://kenergize.com/muscle OR use code MUSCLE10 for 10% off EVERYTHING at https://bioptimizers.com

Kapex boosts AMPK (an enzyme that promotes energy production) in muscles by 52% and fat cells by 300%. It also ups ATP in your liver by 22%, which makes the liver better at ketogenesis and detoxification. Kapex also works well to reduce "keto flu," activates anti-aging pathways, and can help with fat loss in tandem with diet and nutrition.

It's Dr. Ben Bikman's third time on the Muscle Intelligence Podcast, and with good reason: Dr. Bikman's knowledge of human metabolism is matched by few. He is among the world's foremost scientists on metabolic health and insulin resistance. Much of Dr. Bikman's recent lab work is focused on the pathogenicity of chronically elevated insulin. On today's interview, Dr. Bikman breaks down the mechanisms behind optimizing the process of fat loss, debunks macronutrient myths, and reveals the truth about aging well.

You'll learn:

• The MOST IMPORTANT fuel for the brain (and how to produce it in your body).
• Where the calories in/calories out model of weight loss can be invoked.
• The macronutrient you should prioritize at every meal, to optimize body composition.
• A simple, immediate lever you can pull to manage insulin levels.
• The ultimate longevity myths and the KEY to supporting your health as you age.

Learn more from Dr. Bikman:

• Why We Get Sick
• Dr. Bikman's HLTH Code supplements: getHLTH.com - use code MUSCLE for 15% off
• Instagram @benbikmanphd
• Insulin vs Glucagon: The Relevance of Dietary Protein with Dr. Ben Bikman

Get the episode guide for full details of the knowledge shared in this episode. If you're the type of person who enjoys helping others live happy, healthy lives, share this episode with at least one person. ====== Thank you to today's show sponsor, Ned Full Spectrum Hemp Oil! Muscle Intelligence listeners get 15% off with code MUSCLE at helloned.com/muscle.

Ned's CBD is of the utmost highest quality. These products are science-backed, nature-based solutions that offer an alternative to prescription and over-the-counter drugs. Ned's full spectrum hemp oil nourishes the body's endocannabinoid system to offer functional support for stress, sleep, inflammation and balance.

======

Thank you to today's sponsor, BiOptimizers Kapex! Get 10% off at https://kenergize.com/muscle OR use code MUSCLE10 for 10% off EVERYTHING at https://bioptimizers.com

Kapex boosts AMPK (an enzyme that promotes energy production) in muscles by 52% and fat cells by 300%. It also ups ATP in your liver by 22%, which makes the liver better at ketogenesis and detoxification. Kapex also works well to reduce "keto flu," activates anti-aging pathways, and can help with fat loss in tandem with diet and nutrition.

Is changing your behavior as easy as changing your mindset? Today's guests hold the stance that true behavior change takes more than just a mindset shift (and I agree). Dr. Phil Stutz and Dr. Barry Michels are absolute legends in the personal development and self-mastery spaces, and have both been in the private practice of psychotherapy for over 30 years.

I sought Drs. Stutz and Michels out to catalogue their tried-and-true techniques for facing fear and challenge, developing clarity around your deepest desires, and cultivating authentic connection in today's world.

You'll learn:

• The KEY tactic to help you stop avoidant behavior, and tackle challenges head on.
• A surprising path to awareness that allows for deep self-expression.
• Why discipline and self-restraint are spiritual practices.
• A framework to cultivate stronger connections and relationships.
• The MOST IMPORTANT transformative skill to cultivate in your life.

Learn more about Dr. Michels and Dr. Stutz:

• thetoolsbook.com
• https://instagram.com/thetoolsbook

Get the episode guide for full details of the Tools and knowledge shared in this episode. If you're the type of person who enjoys helping others become the best version of themselves, share this episode with at least one person.

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Today's episode is sponsored by Heroic! Head to muscleintelligence.com/heroic and use code muscle to get 20% off your first year of this incredibly valuable app!

Imagine showing up to everything in life the same way you do to physical challenges: with the courage, commitment, and confidence to go over, around, under, and through them.

That's exactly what Heroic is all about. It's a social training platform built to help you be the best, most Heroic version of yourself — in Energy, Work, and Love — and it was created by my friend Brian Johnson.

The app will help you become more energized, productive, and connected with its 3-minute Commit + Hit practice, and it will also make you positively addicted to ACTUALLY doing all of the things that you KNOW are best for you.

Check it out and commit at www.heroic.us. Use the code "MUSCLE" to get 20% off your membership today.

I hear (and see) a lot of repetitive nutrition advice in the health and fitness space. Many coaches, trainers, and fitness-focused individuals tend to regurgitate the same sound bites which makes our guest on the podcast this week stand out above the rest. Dr. Joseph Antoun is a physician and the CEO of the cutting-edge nutrition technology company, L-Nutra. He has dedicated the last 10+ years to determining key longevity markers, the optimal diet to extend our healthspans, and how to decrease many chronic disease symptoms. This episode is particularly relevant and important for those in the 35-60 year old age category. Dr. Antoun outlines action items to help you assess an appropriate diet according to your age and lifestyle. In this episode, you'll learn:

• The most advanced intermittent fasting strategies for longevity, and for weight loss.
• The KEY to autophagy and cellular rejuvenation (hint: it's not what you think).
• Five integral health pillars that determine how well you will age.
• The ONE protocol that mimics the benefits of fasting without restricting or not eating.
• How to determine your individual optimal protein intake, based on age.

Learn more about Dr. Antoun and Prolon:

• https://prolonfast.com - code BEN15 for 15% off
• Linkedin @josephantoun
• https://prolonreset.com/

Get the episode guide for full details of Dr. Antoun's knowledge shared in this episode. If you're the type of person who enjoys educating others and sharing quality information, share this episode with at least one person.

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Thank you to today's show sponsor, Vuori! Get 20% off your first purchase at vuori.com/MUSCLE.

Vuori makes premium performance apparel inspired by the active Coastal California lifestyle -- the perfect balance between workout wear, loungewear, and clothing that's nice enough to wear out.

======

Thank you to our show sponsor Organifi! Shop with code MUSCLE at organifi.com/muscle for 20% off!

Organifi offers juice and adaptogenic blend powders, as well as supplements to support immunity, digestion, and detoxification. Everything is certified glyphosate residue free, 100% organic, and free of all major food allergens.

The last two months of the Muscle Intelligence Podcast incorporated a few of my favorite subjects: • Muscle Building: From intentionality to load progression. • Nutrition: Tips for longevity AND metabolic health. • Effective behavior change patterns to help you implement a plan.

I've picked a handful of listener favorite episodes to highlight in our March-April recap. This episode features incredibly valuable pieces from interviews with some of the world's brightest and most innovative thinkers in the health and fitness spaces. In addition, I've added a clip from one of my solocasts to help you connect with the Muscle Intelligence philosophy.

Listen to the full episodes:

• The Fastest Way to Build and Sustain Muscle Growth
• To Build Muscle, Start with Posture: Part 2 with Annette Verpillot
• The Training Mistake You're Probably Making with Tom Purvis
• The One Thing Limiting Your Performance with Dr. Andy Galpin
• Using Real-Time Data to Improve Metabolic Health with Kara Collier
• Aging Backwards with Mark Sisson
• The Path to Mastery with Dr. Trevor Kashey

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Thank you to today's show sponsor, Ned Full Spectrum Hemp Oil! Muscle Intelligence listeners get 15% off with code MUSCLE at helloned.com/muscle.

Ned's CBD is of the utmost highest quality. These products are science-backed, nature-based solutions that offer an alternative to prescription and over-the-counter drugs. Ned's full spectrum hemp oil nourishes the body's endocannabinoid system to offer functional support for stress, sleep, inflammation and balance.

======

Thank you to our show sponsor Organifi! Shop with code MUSCLE at organifi.com/muscle for 20% off!

Organifi offers juice and adaptogenic blend powders, as well as supplements to support immunity, digestion, and detoxification. Everything is certified glyphosate residue free, 100% organic, and free of all major food allergens.

======

Thank you to today's sponsor, BiOptimizers Kapex! Get 10% off at https://kenergize.com/muscle OR use code MUSCLE10 for 10% off EVERYTHING at https://bioptimizers.com

Kapex boosts AMPK (an enzyme that promotes energy production) in muscles by 52% and fat cells by 300%. It also ups ATP in your liver by 22%, which makes the liver better at ketogenesis and detoxification. Kapex also works well to reduce "keto flu," activates anti-aging pathways, and can help with fat loss in tandem with diet and nutrition.

Today on the podcast, I've asked Kara Collier, Registered Dietitian, to join me in a discussion about revolutionizing preventative healthcare. It's her mission to empower people with the knowledge to effectively monitor, optimize, and sustain their own metabolic health. Today's episode will give you tools to help you understand how to eat -- how to manage your nutrition, and how to tailor it precisely to fuel your performance. Kara is the leading authority at NurtiSense on the use of continuous glucose monitoring (CGM) technology, particularly in non-diabetics for the purposes of health optimization, disease prevention, and reversing metabolic dysfunction. Kara oversees the NutriSense health team and product development and has personally interpreted thousands of complex glucose datasets.

You'll learn: - Key indicators of deteriorating metabolic health. - How to calculate your ideal fasted blood glucose level. - Two KEY supplements to balance blood sugar. - The surprising truth about how protein affects insulin levels. - Best practices for improving insulin sensitivity.

Learn more about Kara and NutriSense:

• https://www.nutrisense.io/
• https://instagram.com/karacollier1

Click here to get the episode guide, for a full index of the numbers, tools, and supplements discussed in this episode. And if you're the type of person who enjoys empowering others, share this episode with at least one person.

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Thank you to our show sponsor Organifi! Shop with code MUSCLE at organifi.com/muscle for 20% off!

Organifi offers juice and adaptogenic blend powders, as well as supplements to support immunity, digestion, and detoxification. Everything is certified glyphosate residue free, 100% organic, and free of all major food allergens.

======

Thank you to today's sponsor, BiOptimizers Kapex! Get 10% off at https://kenergize.com/muscle OR use code MUSCLE10 for 10% off EVERYTHING at https://bioptimizers.com

Kapex boosts AMPK (an enzyme that promotes energy production) in muscles by 52% and fat cells by 300%. It also ups ATP in your liver by 22%, which makes the liver better at ketogenesis and detoxification. Kapex also works well to reduce "keto flu," activates anti-aging pathways, and can help with fat loss in tandem with diet and nutrition.

======

Thank you to today's show sponsor, Vuori! Get 20% off your first purchase at vuori.com/MUSCLE.

Vuori makes premium performance apparel inspired by the active Coastal California lifestyle -- the perfect balance between workout wear, loungewear, and clothing that's nice enough to wear out.