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

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 with artificial light is that it is imbalanced and therefore stimulates inappropriate hormonal responses in our bodies, which has cascading negative effects. While knowledge about blue light's adverse effects is relatively well-known, much less is written about green light. This is despite it having similar negative effects during night-time exposure and Andy also delves into this topic further. He finally also shares another very interesting aspect of artificial light exposure – the relationship between light exposure and the skin. He explores some of the negative effects that overexposure to artificial light sources has on our skin, which include mitochondrial changes and decreased sleep quality.

Speaking of sleep, today's show is brought to you by chilliPAD and OOLER, which are temperature-controlled mattress pads. Not only will you never be too hot or too cold again, but chilliPAD and OOLER also aid waking up in the morning as a shift in temperature is a key signal for the body to stop sleeping. We have a 15% discount code, 'musclesleep,' or you can click the link https://www.chilitechnology.com/pages/muscleintelligence. Tune in today!

Timestamps

• The distinction between natural and artificial light. [5:50]
• Natural blue light is balanced and allows for daytime alertness, but artificial blue light is imbalanced. [6:36]
• To produce melatonin, which is necessary for sleep, the body needs darkness. [7:45]
• Circadian rhythm disruption: how artificial light source-exposure negatively impacts us. [8:25]
• Greenlight: the positive daytime and negative night time effects of this type of light exposure. [9:46]
• Up to 550nm, green light has the same effect as blue light our circadian rhythms after sunset. [10:48]
• By exposing ourselves to green and blue light after dark, we face chronic cortisol release. [12:34]
• It is crucial to block all blue and most green light at night to function optimally. [13:36]
• There is no substitute for sunlight which contains visible and invisible light spectrums. [14:32]
• Regardless of cloud cover, you will get the benefits of sunlight by going outside. [17:37]
• The first light your eyes see when you wake up entrains your circadian clock. [19:00]
• Some measures to take to protect yourself from nighttime green and blue light exposure. [20:05]
• Skin has a separate circadian rhythm, so disrupting this can lead to its own problems. [22:47]
• The reason that Andy recommends women wear a scarf if they are in an office every day. [24:10]
• Criteria to find the best quality blue light blocker glasses – lens test reports. [25:39]
• There is various data linking the secretion of cortisol after dark to artificial light exposure. [28:09]
• Currently, the issue with many clear lenses is that they focus predominantly on violet light. [29:15]

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 with artificial light is that it is imbalanced and therefore stimulates inappropriate hormonal responses in our bodies, which has cascading negative effects. While knowledge about blue light’s adverse effects is relatively well-known, much less is written about green light. This is despite it having similar negative effects during night-time exposure and Andy also delves into this topic further. He finally also shares another very interesting aspect of artificial light exposure – the relationship between light exposure and the skin. He explores some of the negative effects that overexposure to artificial light sources has on our skin, which include mitochondrial changes and decreased sleep quality.

Speaking of sleep, today’s show is brought to you by chilliPAD and OOLER, which are temperature-controlled mattress pads. Not only will you never be too hot or too cold again, but chilliPAD and OOLER also aid waking up in the morning as a shift in temperature is a key signal for the body to stop sleeping. We have a 15% discount code, ‘musclesleep,’ or you can click the link https://www.chilitechnology.com/pages/muscleintelligence. Tune in today!

Timestamps

• The distinction between natural and artificial light. [5:50]
• Natural blue light is balanced and allows for daytime alertness, but artificial blue light is imbalanced. [6:36]
• To produce melatonin, which is necessary for sleep, the body needs darkness. [7:45]
• Circadian rhythm disruption: how artificial light source-exposure negatively impacts us. [8:25]
• Greenlight: the positive daytime and negative night time effects of this type of light exposure. [9:46]
• Up to 550nm, green light has the same effect as blue light our circadian rhythms after sunset. [10:48]
• By exposing ourselves to green and blue light after dark, we face chronic cortisol release. [12:34]
• It is crucial to block all blue and most green light at night to function optimally. [13:36]
• There is no substitute for sunlight which contains visible and invisible light spectrums. [14:32]
• Regardless of cloud cover, you will get the benefits of sunlight by going outside. [17:37]
• The first light your eyes see when you wake up entrains your circadian clock. [19:00]
• Some measures to take to protect yourself from nighttime green and blue light exposure. [20:05]
• Skin has a separate circadian rhythm, so disrupting this can lead to its own problems. [22:47]
• The reason that Andy recommends women wear a scarf if they are in an office every day. [24:10]
• Criteria to find the best quality blue light blocker glasses – lens test reports. [25:39]
• There is various data linking the secretion of cortisol after dark to artificial light exposure. [28:09]
• Currently, the issue with many clear lenses is that they focus predominantly on violet light. [29:15]

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 their experience and how they look at leading moving forward. A good portion of the episode is spent thinking about the impact that early experiences have on the mind and this is explored through the topics of schooling and kiddie yoga classes. Too often we teach kids to deal with stress through escapism rather than equipping them to work through difficulties proactively. The same goes for school, Ben is still set on homeschooling, as he thinks that most school systems focus too much on memorization and rote learning instead of actual learning skills. Ashleigh opens up about her thoughts on luck and what a fallacy it is to call things 'lucky'. Hard work pays off and we all have to put in the time to see results. Lastly, the discussion turns to diet and training and the quickest routes to getting super shredded!

Timestamps

• The benefits of using structured water vapor and grounding exercises. [1:28]
• This week's healthy habit about leadership! [4:30]
• Having the hard conversations as early as possible for everyone's benefit. [10:37]
• The feedback that has most surprised Ben from listeners. [13:44]
• Early education, hot yoga and why classes for kids could be so beneficial. [16:57]
• The main point of school and teaching kids how to learn. [23:20]
• Ashleigh's rant of the week; luck has nothing to do with it! [25:21]
• The quickest way to get super shredded and lean right now. [31:15]
• Fatty diets and a reminder of how much Ben loves olive oil! [36:26]

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 their experience and how they look at leading moving forward. A good portion of the episode is spent thinking about the impact that early experiences have on the mind and this is explored through the topics of schooling and kiddie yoga classes. Too often we teach kids to deal with stress through escapism rather than equipping them to work through difficulties proactively. The same goes for school, Ben is still set on homeschooling, as he thinks that most school systems focus too much on memorization and rote learning instead of actual learning skills. Ashleigh opens up about her thoughts on luck and what a fallacy it is to call things 'lucky'. Hard work pays off and we all have to put in the time to see results. Lastly, the discussion turns to diet and training and the quickest routes to getting super shredded!

Timestamps

• The benefits of using structured water vapor and grounding exercises. [1:28]
• This week's healthy habit about leadership! [4:30]
• Having the hard conversations as early as possible for everyone's benefit. [10:37]
• The feedback that has most surprised Ben from listeners. [13:44]
• Early education, hot yoga and why classes for kids could be so beneficial. [16:57]
• The main point of school and teaching kids how to learn. [23:20]
• Ashleigh's rant of the week; luck has nothing to do with it! [25:21]
• The quickest way to get super shredded and lean right now. [31:15]
• Fatty diets and a reminder of how much Ben loves olive oil! [36:26]

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 speaks about today. Adrenal fatigue is not a sickness but rather the name given to a huge array of symptoms which all have some connection to the adrenal system.

Marek lays out the chain reactions that occur inside us which are responsible for causing adrenal fatigue, speaking about the fundamental connections between endotoxins, inflammation, neurotransmitters, energy, and stress. Along the way, he points out different supplements that can be taken which will greatly increase the body's capacity to cope with these imbalances and stop domino effect cycles. The cycles Marek lays out are beautiful in their codependency, and he makes fascinating points about how the same symptom could be caused by many different processes, and how one cycle can affect another. This is an unmissable conversation so grab a pen and tune in.

Today's show was sponsored by FreshPressed olive oil, so head over to freshpressedoliveoil.com and get a 500ml bottle for only a dollar by using the discount code 'getfresh35'.

Timestamps:

• Marek diagnoses interlinking bodily systems and their role in causing illness. [3:18]
• The tendency for people to ignore compounded symptoms until it's too late. [6:50]
• Types of tests Marek runs on his patients to diagnose them. [8:08]
• A definition of the Organic Acids Test: a urine test that reads body status. [9:51]
• How Marek focuses on removing obstacles rather than treating symptoms. [13:22]
• Which of the 73 imbalanced markers Marek starts with after testing. [14:40]
• Marek checks inhibitors to energy and neurotransmitter firing initially after testing. [15:19]
• How magnesium rectifies healthy neural firing and reduces stress. [15:36]
• What the two primary neurotransmitters are, and how they work. [15:56]
• Where glutathione issues typically come from: mold exposure. [18:44]
• The connection between drying washing indoors and high mold in households. [19:49]
• Rather than referring to sickness, adrenal fatigue refers to a lump of symptoms. [22:00]
• The typical symptoms of adrenal fatigue such as weakness and poor sleep. [22:30]
• Why the adrenals have been linked to the symptoms of adrenal fatigue. [24:13]
• The plight of adrenal fatigue sufferers who can't find a cure: 'desperation medicine'. [24:34]
• Why to study the physiology behind adrenal fatigue: recognizing 'endotoxemia'. [25:16]
• How bacterial fragments move from the gut into the circulation causing inflammation. [25:39]
• The cause of the release of mycotoxins from the gut to the blood: leaky gut. [28:11]
• Symptoms associated with adrenal fatigue are caused by inflammation. [28:16]
• Causes of paracellular permeability and trans-cellular permeability. [30:03]
• The role of the hypothalamus in causing endotoxemia. [31:20]
• Vitamins that regulate immune response to inflammation: vitamin A, D, and butyrate. [32:59]
• Why prescribing Vitamin A, D, butyrate, and folate is not a cure-all. [34:12]
• The other ways that stress can cause inflammation and vice versa. [36:28]
• Mitochondrial function, the prefrontal cortex and limbic response in amplifying stress. [37:26]
• The reciprocal relationship between stress and energy. [39:40]
• Why hormone supplements shouldn't be the route to take. [42:29]
• Reasons why testosterone might be low: poor production, pituitary hormones, etc. [43:55]
• The central role of assessing sleep cycles in Marek's diagnostic process. [46:15]
• Why so many people wake up to urinate at night. [47:16]
• Cycles which contribute to shallow sleep. [49:01]
• The domino effect of inflammation raised glutamate, and low magnesium in stopping sleep. [52:07]
• How the sympathetic nervous system overdrive takes precedence and 'housework' falls by the wayside. [52:07]
• Whether people should be eating oxalates or not. [56:17]
• Foundational supplements for Marek: multivitamins, vitamin C, and magnesium. [1:02:32]
• Whether people should take methylation support and fish oil.

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 speaks about today. Adrenal fatigue is not a sickness but rather the name given to a huge array of symptoms which all have some connection to the adrenal system.

Marek lays out the chain reactions that occur inside us which are responsible for causing adrenal fatigue, speaking about the fundamental connections between endotoxins, inflammation, neurotransmitters, energy, and stress. Along the way, he points out different supplements that can be taken which will greatly increase the body’s capacity to cope with these imbalances and stop domino effect cycles. The cycles Marek lays out are beautiful in their codependency, and he makes fascinating points about how the same symptom could be caused by many different processes, and how one cycle can affect another. This is an unmissable conversation so grab a pen and tune in.

Today’s show was sponsored by FreshPressed olive oil, so head over to freshpressedoliveoil.com and get a 500ml bottle for only a dollar by using the discount code ‘getfresh35’.

Timestamps:

• Marek diagnoses interlinking bodily systems and their role in causing illness. [3:18]
• The tendency for people to ignore compounded symptoms until it’s too late. [6:50]
• Types of tests Marek runs on his patients to diagnose them. [8:08]
• A definition of the Organic Acids Test: a urine test that reads body status. [9:51]
• How Marek focuses on removing obstacles rather than treating symptoms. [13:22]
• Which of the 73 imbalanced markers Marek starts with after testing. [14:40]
• Marek checks inhibitors to energy and neurotransmitter firing initially after testing. [15:19]
• How magnesium rectifies healthy neural firing and reduces stress. [15:36]
• What the two primary neurotransmitters are, and how they work. [15:56]
• Where glutathione issues typically come from: mold exposure. [18:44]
• The connection between drying washing indoors and high mold in households. [19:49]
• Rather than referring to sickness, adrenal fatigue refers to a lump of symptoms. [22:00]
• The typical symptoms of adrenal fatigue such as weakness and poor sleep. [22:30]
• Why the adrenals have been linked to the symptoms of adrenal fatigue. [24:13]
• The plight of adrenal fatigue sufferers who can’t find a cure: ‘desperation medicine’. [24:34]
• Why to study the physiology behind adrenal fatigue: recognizing ‘endotoxemia’. [25:16]
• How bacterial fragments move from the gut into the circulation causing inflammation. [25:39]
• The cause of the release of mycotoxins from the gut to the blood: leaky gut. [28:11]
• Symptoms associated with adrenal fatigue are caused by inflammation. [28:16]
• Causes of paracellular permeability and trans-cellular permeability. [30:03]
• The role of the hypothalamus in causing endotoxemia. [31:20]
• Vitamins that regulate immune response to inflammation: vitamin A, D, and butyrate. [32:59]
• Why prescribing Vitamin A, D, butyrate, and folate is not a cure-all. [34:12]
• The other ways that stress can cause inflammation and vice versa. [36:28]
• Mitochondrial function, the prefrontal cortex and limbic response in amplifying stress. [37:26]
• The reciprocal relationship between stress and energy. [39:40]
• Why hormone supplements shouldn’t be the route to take. [42:29]
• Reasons why testosterone might be low: poor production, pituitary hormones, etc. [43:55]
• The central role of assessing sleep cycles in Marek’s diagnostic process. [46:15]
• Why so many people wake up to urinate at night. [47:16]
• Cycles which contribute to shallow sleep. [49:01]
• The domino effect of inflammation raised glutamate, and low magnesium in stopping sleep. [52:07]
• How the sympathetic nervous system overdrive takes precedence and ‘housework’ falls by the wayside. [52:07]
• Whether people should be eating oxalates or not. [56:17]
• Foundational supplements for Marek: multivitamins, vitamin C, and magnesium. [1:02:32]
• Whether people should take methylation support and fish oil.

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, the main topic of the show is Ben's muscle camp that Ashleigh was a guest on. You'll hear Ashleigh's main takeaway from the experience, a lesson that while working out, we don't actually practice the basic principles of good form we all think we learned years ago. Form is key! Knowing how to do an exercise properly makes it ten times harder, sometimes removing the necessity for weights at all. Hidden in this is a lesson to get over your ego and be mindful of your body. Stop thinking you have learned it all because you haven't. The best exercises are simple and can become even more effective through variation. Finally, we share our lesson of the week with you, which is a reminder to count your blessings, because nobody ever got anywhere by complaining!

Timestamps

• Why vegan activists like James Cameron are really just trying to sell vegan products. [01:30]
• A consideration of whether unbiased opinions about diet are possible. [03:03]
• A new activity in the podcast where great comments get read out. [07:48]
• The role of reverse engineering and bracketing in Ben's approach to productivity. [10:29]
• How to approach effective intellectual work without spending many hours on it. [14:54]
• Where the productivity fetish might have come from: corporations and government. [16:05]
• Ben's tips on condensing time: meet your mentors rather than read their books. [17:00]
• The different mindfulness-related lessons Ashleigh learned at Ben's muscle camp. [19:13]
• What most people don't do: get past their egos and remember basic form in the gym. [21:27]
• How Ben applies the principle of getting past ego and mindfulness to his teaching. [24:03]
• Managing the balance between focus and working unconsciously. [26:47]
• Remembering that rather than moving weight, it is contracting muscle that's important. [28:23]
• The way proper form can reduce the variety of exercises necessary in a workout. [30:04]
• Maximize effectiveness by varying the parameters within simple exercises. [31:15]
• The many kinds of stability and how to incorporate them for maximum gain. [34:15]
• What Ashley learned when she found out about how to do a proper hamstring curl. [36:47]
• How the lessons of good form in Ben's camp were revolutionary for Ashley. [37:36]
• Why muscle and joint pain are not par for the course after a workout. [38:04]
• Ben's hopes for a future where nutrition is geared to the body's daily needs. [40:12]
• What makes Ben's gym the best: active care. [43:12]
• This episode's habit of the week: stop complaining, and practice gratitude. [44:01]

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, the main topic of the show is Ben’s muscle camp that Ashleigh was a guest on. You’ll hear Ashleigh’s main takeaway from the experience, a lesson that while working out, we don’t actually practice the basic principles of good form we all think we learned years ago. Form is key! Knowing how to do an exercise properly makes it ten times harder, sometimes removing the necessity for weights at all. Hidden in this is a lesson to get over your ego and be mindful of your body. Stop thinking you have learned it all because you haven’t. The best exercises are simple and can become even more effective through variation. Finally, we share our lesson of the week with you, which is a reminder to count your blessings, because nobody ever got anywhere by complaining!

Timestamps

• Why vegan activists like James Cameron are really just trying to sell vegan products. [01:30]
• A consideration of whether unbiased opinions about diet are possible. [03:03]
• A new activity in the podcast where great comments get read out. [07:48]
• The role of reverse engineering and bracketing in Ben’s approach to productivity. [10:29]
• How to approach effective intellectual work without spending many hours on it. [14:54]
• Where the productivity fetish might have come from: corporations and government. [16:05]
• Ben’s tips on condensing time: meet your mentors rather than read their books. [17:00]
• The different mindfulness-related lessons Ashleigh learned at Ben’s muscle camp. [19:13]
• What most people don’t do: get past their egos and remember basic form in the gym. [21:27]
• How Ben applies the principle of getting past ego and mindfulness to his teaching. [24:03]
• Managing the balance between focus and working unconsciously. [26:47]
• Remembering that rather than moving weight, it is contracting muscle that’s important. [28:23]
• The way proper form can reduce the variety of exercises necessary in a workout. [30:04]
• Maximize effectiveness by varying the parameters within simple exercises. [31:15]
• The many kinds of stability and how to incorporate them for maximum gain. [34:15]
• What Ashley learned when she found out about how to do a proper hamstring curl. [36:47]
• How the lessons of good form in Ben’s camp were revolutionary for Ashley. [37:36]
• Why muscle and joint pain are not par for the course after a workout. [38:04]
• Ben’s hopes for a future where nutrition is geared to the body’s daily needs. [40:12]
• What makes Ben’s gym the best: active care. [43:12]
• This episode’s habit of the week: stop complaining, and practice gratitude. [44:01]

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 sleep cycle and so there is no one-size-fits-all remedy for inferior sleep. Rather, we need to look at our indicators and respond accordingly to these to optimize sleep for better health. We discuss body fat, stress, diet, temperature, supplementation and more! For Tara, the exercise is to build awareness and knowledge of one's own profile and then build healthy practices and habits that promote better sleep with steady REM periods. This episode is brought to you by the best olive oil in the world! Fresh Pressed Olive is still offering bottles for $1 so go straight to getfresh35.com to order yours!

Timestamps

• Surprising correlations between body fat and temperature during sleep. [5:13]
• Minimizing stress for your sleep space and maximizing recovery. [6:14]
• Good sleep habits that can make traveling easier on your body. [10:30]
• Starting with your chronotype and timing your day accordingly. [11:15]
• The huge influence of temperature in preparing our bodies to sleep. [15:15]
• Influential factors on attaining more time in deep sleep. [19:13]
• Habits and hacks to implement before bedtime to boost your recovery. [21:28]
• The deterioration of deep sleep in older persons and reasons for this. [24:47]
• The relationship between diet, metabolism and circadian rhythms. [27:50]
• Tara's upcoming TEDtalk and the 'three buckets of sleep'. [29:34]
• Supplementation for sleep and unique approaches for type. [32:39]
• Journalling and tracking sleep for better awareness. [37:09]

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 sleep cycle and so there is no one-size-fits-all remedy for inferior sleep. Rather, we need to look at our indicators and respond accordingly to these to optimize sleep for better health. We discuss body fat, stress, diet, temperature, supplementation and more! For Tara, the exercise is to build awareness and knowledge of one's own profile and then build healthy practices and habits that promote better sleep with steady REM periods. This episode is brought to you by the best olive oil in the world! Fresh Pressed Olive is still offering bottles for $1 so go straight to getfresh35.com to order yours!

Timestamps

• Surprising correlations between body fat and temperature during sleep. [5:13]
• Minimizing stress for your sleep space and maximizing recovery. [6:14]
• Good sleep habits that can make traveling easier on your body. [10:30]
• Starting with your chronotype and timing your day accordingly. [11:15]
• The huge influence of temperature in preparing our bodies to sleep. [15:15]
• Influential factors on attaining more time in deep sleep. [19:13]
• Habits and hacks to implement before bedtime to boost your recovery. [21:28]
• The deterioration of deep sleep in older persons and reasons for this. [24:47]
• The relationship between diet, metabolism and circadian rhythms. [27:50]
• Tara's upcoming TEDtalk and the 'three buckets of sleep'. [29:34]
• Supplementation for sleep and unique approaches for type. [32:39]
• Journalling and tracking sleep for better awareness. [37:09]