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

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 conversation, Ben and Ashley use the techniques that Alvin taught Ben as a segue into a fascinating discussion about mentorship and growth.

They discuss what a mentor can do to help rewire the brain and the different kinds of teachers out there, from strategic business coaches to more holistic role models for life in general. You'll learn three habits for developing an empowered attitude, which are the words one uses, one's avoidance of a victim mentality, and the nurturing of a growth mindset. Other topics covered are taking responsibility for one's actions, the necessity of giving before asking, and the virtue in being consistent. Ben also gets into his 25-year vista approach, which involves envisioning the person one wishes to end up being, and using that as a benchmark when finding a mentor. Tune in for some brilliant advice on how to live your best life in a body you love from Ben and Ashleigh.

Also, remember to head over to freshpressedoliveoil.com and enter 'getfresh35' to get a bottle of the best olive oil around for only a dollar!

Timestamps

• How great it is that this show isn't from the perspective of one gender. [00:32]
• The value of seeing hardships as opportunities to grow. [03:16]
• What Ben's first mentor Alvin Brown taught him about checking his victim mindset. [4:26]
• Three essential language and mindset-related habits for feeling empowered. [08:00]
• The connection between taking responsibility for choices and losing a victim mindset. [11:16]
• Ashleigh's practical approach to women's rights and the victim mindset. [13:25]
• Ben's advice to commit wholeheartedly to the advice from a coach who truly cares. [16:06]
• Why Alvin was like Bill from Trillion Dollar Coach and Ben's love of consistency. [19:13]
• The difference between coaches who are tactical and mentors who are role models. [21:52]
• Why Ben works off a base of integrity and he wouldn't change lives with anybody. [24:09]
• How to find a mentor using the 25-year vista and the teaching of Dr. John Demartini. [25:54]
• A tip to remember to offer a potential mentor something in return. [29:01]
• The mentality of giving before asking that applies to business and relationships. [33:42]
• Why it's necessary to invest in a goal so that one can be accountable to its pursuit. [34:11]
• The reason it is dangerous to take freebies once in a position of power. [35:46]

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 conversation, Ben and Ashley use the techniques that Alvin taught Ben as a segue into a fascinating discussion about mentorship and growth.

They discuss what a mentor can do to help rewire the brain and the different kinds of teachers out there, from strategic business coaches to more holistic role models for life in general. You’ll learn three habits for developing an empowered attitude, which are the words one uses, one’s avoidance of a victim mentality, and the nurturing of a growth mindset. Other topics covered are taking responsibility for one's actions, the necessity of giving before asking, and the virtue in being consistent. Ben also gets into his 25-year vista approach, which involves envisioning the person one wishes to end up being, and using that as a benchmark when finding a mentor. Tune in for some brilliant advice on how to live your best life in a body you love from Ben and Ashleigh.

Also, remember to head over to freshpressedoliveoil.com and enter ‘getfresh35’ to get a bottle of the best olive oil around for only a dollar!

Timestamps

• How great it is that this show isn’t from the perspective of one gender. [00:32]
• The value of seeing hardships as opportunities to grow. [03:16]
• What Ben’s first mentor Alvin Brown taught him about checking his victim mindset. [4:26]
• Three essential language and mindset-related habits for feeling empowered. [08:00]
• The connection between taking responsibility for choices and losing a victim mindset. [11:16]
• Ashleigh’s practical approach to women’s rights and the victim mindset. [13:25]
• Ben’s advice to commit wholeheartedly to the advice from a coach who truly cares. [16:06]
• Why Alvin was like Bill from Trillion Dollar Coach and Ben’s love of consistency. [19:13]
• The difference between coaches who are tactical and mentors who are role models. [21:52]
• Why Ben works off a base of integrity and he wouldn’t change lives with anybody. [24:09]
• How to find a mentor using the 25-year vista and the teaching of Dr. John Demartini. [25:54]
• A tip to remember to offer a potential mentor something in return. [29:01]
• The mentality of giving before asking that applies to business and relationships. [33:42]
• Why it’s necessary to invest in a goal so that one can be accountable to its pursuit. [34:11]
• The reason it is dangerous to take freebies once in a position of power. [35:46]

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 his patients. We discuss helpful resources, the carnivore diet and how different bodies require different things. As much as Dr. Berry likes to approach each case individually, he does highly recommend the keto diet for almost anyone, along with a general ancestral approach to health and physiology. We get into sun exposure, fasting, salt intake, and many more interesting and vital wellness topics. Our guest weighs in on the introduction of ketogenic diets for children, exercise and compares keto to a more traditional American diet model. Do not forget to make use of the great offer at Fresh Pressed Olive Oil right now! Go to getfresh35.com for your last chance to get this year's $1 bottle of amazing olive oil! A big thank you to Fresh Pressed Olive Oil for their sponsorship of the show!

Timestamps

• Dr. Ken's work, personal journey and how he is trying to change the world! [4:49]
• How Dr. Ken found the paleo diet and the important books he read initially. [10:41]
• Incorporating the keto diet, further minimizing carbohydrates and the amazing results. [13:47]
• Who is the keto diet for? The spectrum of human dietary needs. [19:15]
• The most important takeaways from Dr. Ken's book, Lies My Doctor Told Me.
• Myths around sun exposure and why sunscreen might actually be more damaging! [24:42]
• The basics of what Dr. Ken prescribes to his obese patients. [27:40]
• Dr. Ken's thoughts on and experience with the carnivore diet. [29:15]
• Insulin resistance and age; natural and healthy levels as we grow older. [31:31]
• Dr. Ken's own exercise practices and new habits in his 50s. [33:45]
• Considering the caloric deficit approach to the standard American diet. [35:29]
• Intermittent fasting and the array of health benefits it provides. [40:16]
• Health concerns around sodium; why salt is not as risky as they say. [44:02]
• Children and the ketogenic diet; lovingly introducing healthy practices. [48:34]
• Two book recommendations from Dr. Ken! [51:45]

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 his patients. We discuss helpful resources, the carnivore diet and how different bodies require different things. As much as Dr. Berry likes to approach each case individually, he does highly recommend the keto diet for almost anyone, along with a general ancestral approach to health and physiology. We get into sun exposure, fasting, salt intake, and many more interesting and vital wellness topics. Our guest weighs in on the introduction of ketogenic diets for children, exercise and compares keto to a more traditional American diet model. Do not forget to make use of the great offer at Fresh Pressed Olive Oil right now! Go to getfresh35.com for your last chance to get this year's $1 bottle of amazing olive oil! A big thank you to Fresh Pressed Olive Oil for their sponsorship of the show!

Timestamps

• Dr. Ken's work, personal journey and how he is trying to change the world! [4:49]
• How Dr. Ken found the paleo diet and the important books he read initially. [10:41]
• Incorporating the keto diet, further minimizing carbohydrates and the amazing results. [13:47]
• Who is the keto diet for? The spectrum of human dietary needs. [19:15]
• The most important takeaways from Dr. Ken's book, Lies My Doctor Told Me.
• Myths around sun exposure and why sunscreen might actually be more damaging! [24:42]
• The basics of what Dr. Ken prescribes to his obese patients. [27:40]
• Dr. Ken's thoughts on and experience with the carnivore diet. [29:15]
• Insulin resistance and age; natural and healthy levels as we grow older. [31:31]
• Dr. Ken's own exercise practices and new habits in his 50s. [33:45]
• Considering the caloric deficit approach to the standard American diet. [35:29]
• Intermittent fasting and the array of health benefits it provides. [40:16]
• Health concerns around sodium; why salt is not as risky as they say. [44:02]
• Children and the ketogenic diet; lovingly introducing healthy practices. [48:34]
• Two book recommendations from Dr. Ken! [51:45]

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 unhealthy ways of becoming trimmer in this area, and here's a hint: waist trainers might not be all they crack up to be. For those in the bodybuilding world, it's important to know that you do not need to overeat at every meal as it impacts negatively on your ability to control your abdomen and your diaphragm. Ben shares three key strategies for getting your waist smaller – and it's contrary to many popular beliefs. Be sure to tune in to find out what those are!

Also, check out our awesome show sponsor chiliTechnology and use the code 'musclesleep' at checkout for a discount!

Timestamps

• The challenge of hiring the right people and Ben's mission and vision for 2020. [1:33]
• What you need to establish and be successful in a fitness business of your own. [3:16]
• The value of Ben's annual planning, goal-setting and reflection getaways. [5:11]
• Ben's calf size in his bodybuilding days and crucial advice for all physique athletes. [9:00]
• The physical repercussions of your stomach always being overfull as a bodybuilder. [11:32]
• Three things Ben did to get a small waist, including adjusting the size and frequency of meals. [14:23]
• The benefits of breathing into and learning to control your diaphragm. [16:34]
• Why you might want to rethink a waist trainer and the role of the diaphragm in trunk stability. [19:41]
• Thoughts on exercises that can help trim rather than widen your midsection. [24:37]
• How bodybuilders can go about rectifying an ab separation while still working hard. [28:28]

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 unhealthy ways of becoming trimmer in this area, and here’s a hint: waist trainers might not be all they crack up to be. For those in the bodybuilding world, it’s important to know that you do not need to overeat at every meal as it impacts negatively on your ability to control your abdomen and your diaphragm. Ben shares three key strategies for getting your waist smaller – and it’s contrary to many popular beliefs. Be sure to tune in to find out what those are! 

Also, check out our awesome show sponsor chiliTechnology and use the code 'musclesleep' at checkout for a discount!

Timestamps

• The challenge of hiring the right people and Ben's mission and vision for 2020. [1:33]
• What you need to establish and be successful in a fitness business of your own. [3:16]
• The value of Ben’s annual planning, goal-setting and reflection getaways. [5:11]
• Ben’s calf size in his bodybuilding days and crucial advice for all physique athletes. [9:00]
• The physical repercussions of your stomach always being overfull as a bodybuilder. [11:32]
• Three things Ben did to get a small waist, including adjusting the size and frequency of meals. [14:23]
• The benefits of breathing into and learning to control your diaphragm. [16:34]
• Why you might want to rethink a waist trainer and the role of the diaphragm in trunk stability. [19:41]
• Thoughts on exercises that can help trim rather than widen your midsection. [24:37]
• How bodybuilders can go about rectifying an ab separation while still working hard. [28:28]

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 the types of treatments available to treat irregularities to ensure you're having great sex well into your ripe old ages! Here, we get into the P-Shot, the O-Shot, and the new GAINSwave technology used to optimize penile erectile function. (Who knew that sending sound waves into your penis could be massively beneficial to improve the quality, size, and duration of your erections!) By the end of this episode, you'll have a better understanding of your own hormone function at various stages of life, know more about the exciting new treatments available today, and gain valuable tips to improve your overall health and sex life.

This podcast is brought to you by BLUblox. Head over to blublox.com/muscleintelligence, or blublox.com and use the discount code "Muscle" to receive a 15% discount on your next purchase.

Timestamps

• Discover your healthy testosterone range and the various tests for hormone deficiency. [4:32]
• Various ways to help increase your SHBG and free testosterone levels. [6:59]
• Cases in which you would take estrogen blockers and the side-effects they could have. [7:50]
• The effects that decreasing progesterone has on women at various stages of life. [9:33]
• Find out whether HCG and Clomid are effective therapies for low testosterone. [12:11]
• Using two, four, and six-hand therapy for performance and aesthetic enhancement. [9:33]
• Injecting your penis: Learn more about full-body stem cell makeover and the P-shot. [14:50]
• We know size doesn't matter... But does the P-shot really make your penis larger? [18:15]
• The importance of nitric oxide plays in sexual performance for men and women. [19:53]
• Sleep, yoga, and walking: Dr. Killen's basic health hacks that keep her looking 21. [24:29]
• Thyroid checks, muscle-building, and other key things women need to be optimizing for health. [31:23]
• Find out the true role that social connection plays in your overall health and longevity. [32:34]
• Dr. Killen's thoughts on the ketogenic diet and why she's a fan of metabolic flexibility. [33:34]

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 the types of treatments available to treat irregularities to ensure you’re having great sex well into your ripe old ages! Here, we get into the P-Shot, the O-Shot, and the new GAINSwave technology used to optimize penile erectile function. (Who knew that sending sound waves into your penis could be massively beneficial to improve the quality, size, and duration of your erections!) By the end of this episode, you’ll have a better understanding of your own hormone function at various stages of life, know more about the exciting new treatments available today, and gain valuable tips to improve your overall health and sex life.

This podcast is brought to you by BLUblox. Head over to blublox.com/muscleintelligence, or blublox.com and use the discount code “Muscle” to receive a 15% discount on your next purchase.

Timestamps

• Discover your healthy testosterone range and the various tests for hormone deficiency. [4:32]
• Various ways to help increase your SHBG and free testosterone levels. [6:59]
• Cases in which you would take estrogen blockers and the side-effects they could have. [7:50]
• The effects that decreasing progesterone has on women at various stages of life. [9:33]
• Find out whether HCG and Clomid are effective therapies for low testosterone. [12:11]
• Using two, four, and six-hand therapy for performance and aesthetic enhancement. [9:33]
• Injecting your penis: Learn more about full-body stem cell makeover and the P-shot. [14:50]
• We know size doesn’t matter... But does the P-shot really make your penis larger? [18:15]
• The importance of nitric oxide plays in sexual performance for men and women. [19:53]
• Sleep, yoga, and walking: Dr. Killen’s basic health hacks that keep her looking 21. [24:29]
• Thyroid checks, muscle-building, and other key things women need to be optimizing for health. [31:23]
• Find out the true role that social connection plays in your overall health and longevity. [32:34]
• Dr. Killen’s thoughts on the ketogenic diet and why she’s a fan of metabolic flexibility. [33:34]

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, environment, cognitive patterns — it's all connected! If we can start by getting good rest and allowing our body's nervous system to naturally ebb and flow, we can lay the building blocks for a healthy body and mind and prepare for much bigger goals. The conversation covers our relationship to our environment, factors such as light, EMF's, temperature, meditation, breathing, and posture. We also talk about shifting mindsets to allow enjoyment of healthy practices to grow, instead of dreading them. At the end of the show, Ben makes a powerful argument for gratitude and how this can enable you to change your life every day. A quick reminder to check out BLUblox for amazing blue-blocking glasses, something we love here at Muscle Intelligence! Use the code 'muscle' at checkout for a 15% discount when you visit blublox.com/muscleintelligence!

Timestamps

• Creating our environment rather than passively absorbing it. [4:55]
• Ben's choice for blue light blocking glasses and why he insists on wearing them. [10:27]
• Post-competition habits and destroying a body after a show due to stress. [14:30]
• Addressing the right levers at the right time; the key to shedding body fat. [21:15]
• Starting with breathing and posture and helping the nervous system get on track. [23:13]
• The huge benefits of ten minutes of meditation every day. [29:49]
• Finding ways to enjoy healthy practices and shifting perspectives. [32:27]
• Mindfulness, gratitude and building these habits into a daily routine! [38:03]

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, environment, cognitive patterns — it's all connected! If we can start by getting good rest and allowing our body's nervous system to naturally ebb and flow, we can lay the building blocks for a healthy body and mind and prepare for much bigger goals. The conversation covers our relationship to our environment, factors such as light, EMF's, temperature, meditation, breathing, and posture. We also talk about shifting mindsets to allow enjoyment of healthy practices to grow, instead of dreading them. At the end of the show, Ben makes a powerful argument for gratitude and how this can enable you to change your life every day. A quick reminder to check out BLUblox for amazing blue-blocking glasses, something we love here at Muscle Intelligence! Use the code 'muscle' at checkout for a 15% discount when you visit blublox.com/muscleintelligence!

Timestamps

• Creating our environment rather than passively absorbing it. [4:55]
• Ben's choice for blue light blocking glasses and why he insists on wearing them. [10:27]
• Post-competition habits and destroying a body after a show due to stress. [14:30]
• Addressing the right levers at the right time; the key to shedding body fat. [21:15]
• Starting with breathing and posture and helping the nervous system get on track. [23:13]
• The huge benefits of ten minutes of meditation every day. [29:49]
• Finding ways to enjoy healthy practices and shifting perspectives. [32:27]
• Mindfulness, gratitude and building these habits into a daily routine! [38:03]