Kamal Patel is the Director of Examine.com, an independent research review site. On this episode of the Muscle Expert Podcast Kamal and Ben dive deep on what makes a good supplement, how supplements and diet can influence chronic pain, why whole foods are superior to supplements and much more.
2:30- What is examine.com?
5:40- Where Kamal is finding the research that they publish on Examine.
9:30- Finding the cause of your pain. Why its important to find the root of the issue before trying to fix it.
11:40- Nutrition and pain. How your diet can be the root of your pain.
14:20- Supplements and diets that can influence pain receptors.
17:50- The amino acids to watch for pain signaling.
20:00- Nutrient timing and amino acids.
23:50- How often are studies actually useful rather than skewed.
28:50- What should people be aware of when buying supplements?
32:30- How to find out if your supplement stack can have negative reactions for your gut or liver health.
35:00- Nutrient intake and deficiencies. Why most people consume the vitamins that they need but are missing minerals.
36:45- Supplements that have the most research backing when it comes to chronic pain.
38:45- How to choose a probiotic.
43:45- Natural nootropics. Some foods that you can eat that will naturally enhance cognitive function.
47:45- Generic vs brand name meds. Are they really the same formulation?
51:35- Why multiple opinions matter. Doctors always look at a problem through the lens of their specialty and therefore may misdiagnose a problem.
52:00- Kamal’s suggestions for supplements to take.
55:00- Macro, micro and nutrient requirements. Why your requirements will vary based on your ancestry.
61:25- Glutamine and gut health.
63:45- The importance of quality when it comes to supplements and bioaccumulation.
66:30- Where to find examine.com's 2018 fitness guide.
Dr. Loretta Breuning is an expert on the mammal brain and the reasons why our brain chemistry responds to different stimulus. She has written multiple books including I Mammal, Habits of a Happy Brain, and the Science of Positivity. Dr. Breuning and Ben go deep on how our neurochemicals influence our actions and how we can take control over them. Listen now to learn how to take control over your evolution.
3:30- Our animal brain. The reasons why our neurotransmitters act the way they do.
6:40- The evolutionary reason for cortisol. How our cortisol response has evolved in our world of safety.
8:30- How to start rewiring your neurons. Is physical action or mental state more important to remap your brain?
14:20- Change your life in 45 days with 3x daily mindful minutes.
17:15- Taking control of your mammal brain. How herd mentality is still alive and well in our brains.
25:00- Personal reality and how to pay attention to it.
27:30- Addiction and personal responsibility. Dr. Breuning’s take on ending addiction with personal responsibility and retraining the brain.
29:45- Why we see social support as a matter of life and death. How we have evolved to exploit weakness in others.
33:00- Ways that you can wire your kids brains for success later in life. The positive power of discipline.
36:15- The neurochemical response of smiling and laughter.
We have a LIVE edition of the Muscle Expert Podcast coming your way today. Bedros Keuilian graced us with his presence at Muscle Intelligence headquarters to bring us a great insight on what he does best, growing businesses at an incredible rate and living life at an incredibly high level. Bedros shows us the meaning of what it is to live a “fighter jet life”, gives us insight on what a great morning routine looks like and answers some great questions from our Facebook Live.
3:15- Why Bedros loves the MI40 style of training for entrepreneurs.
5:15- The biggest area for most entrepreneurs to improve, finding a specialty.
8:45- How to coalesce your thoughts and maintain a focused mindset.
11:00- Bedros’ steps to growing a business.
13:40- Feeding the ego vs feeding the family. How Bedros puts his focus on the tangibles rather than what drives the ego.
21:30- Fighter jet mentality- how to live life laser focused and win the day.
23:25- There’s always another summit. Living with a “More” mindset.
30:00- The importance of self sufficiency. Why you need to learn to find answers yourself before asking for advice.
31:00- How to create an empire.
34:15- Man Up. Bedros tells us about his new book that is coming out in September.
36:30- The importance of communication in leadership.
37:45- Question and answers from our Facebook Live.
93- Dr Jose Antonio- A Look Into the Latest Research with the President of the ISSN
Dr. Jose Antonio is the President of the International Society of Sports Nutrition. Today he joins us to discuss the latest research going on with ISSN scientists as well as what he is working on. Dr. Antonio has conducted numerous studies on the effect of high protein diets in athletes. Tune it to hear all about them as well as his experience in the VERY controversial topic of peanut butter overfeeding.
4:00- How social media is effecting how the world receives research.
6:00- The effects of poorly designed studies on the industry and how funding, time and other resources effect the outcome of a study.
11:30- What new research is exciting to Dr. Antonio?
12:45- What Dr. Antonio’s research is saying about high protein diets.
19:30- Would a high protein diet be healthy in a sedentary population?
21:15- The best ways to implement a high protein diet to stimulate mTor.
24:30- The Main Event- PEANUT BUTTER OVER FEEDING!!!!
27:45- If it fits your macros… What does the research say?
29:30- What’s new from the ISSN’s research?
33:25- The research behind the link between lean mass and basal metabolic rate.
35:00- HIIT vs steady state cardio and the role of cardio in building muscle.
38:30- The biggest mistakes that people are making when it comes to sports nutrition.
40:00- Info on the ISSN Conference in Clearwater, Florida.
Dr. Ralph Esposito is one of the leading physicians in the field of testosterone optimization. Dr. Esposito gives us one of our deepest dives to date on testosterone, the negative effects of t replacement, environmental factors that effect testosterone, and the link between estrogens, testosterone and prostate cancer.
3:45- What is low testosterone? Do your T numbers matter or is free testosterone more important?
6:30- The importance of free testosterone.
8:15- What is DHT? Does it deserve it’s bad reputation?
10:00- The limits of testosterone therapy. What are the alternatives to testosterone replacement therapy?
13:45- Clomid to boost testosterone.
17:15- How important are androgen receptors in regards to testosterone? Are functioning receptors the key to test absorption?
19:45- SARMS to open androgen receptors.
21:10- HCG and boosting testosterone production.
24:45- The correlation between the prostate, testosterone and prostate cancer.
31:00- How to monitor your prostate health.
32:30- Methods to reignite testosterone production after years of use.
36:00- The importance of sleep for testosterone production. Studies find that quality sleep can have the same effect as replacement therapy.
38:35- Strength training to increase T levels.
41:00- The link between the libido and testosterone levels. What are the other factors that effect libido besides testosterone?
45:00- “Stop looking at porn and start meditating”. How porn can effect libido and become a supplement for stress relief.
49:00- Environmental and nutritional supplements to optimize testosterone. The detriments of phytoestrogens to your testosterone.
54:45- The importance of eliminating xenoestrogen toxins.
58:00- The actionables. Dr. Esposito’s tips that you can use every day to optimize your testosterone.
Mike Matthews, host of the Muscle for Life Podcast as well as the author of Bigger, Leaner, Stronger, joins us today to chat with Ben about building a fitness business, how to maintain a killer figure and make the most of your time. Ben and Mike dive deep on the training, mentality and steps to become a fitness influencer.
5:30- What to expect when you are getting absolutely shredded.
7:00- Calories in Calories out? How our overall health effects fat loss and the challenges of tracking macros.
11:50- Mike’s thoughts on muscle loss during extreme dieting.
16:00- Ben’s experience with fat gain while fasting.
20:15- Mike’s cut process. How he prepares for appearances and photoshoots when he has to look shredded.
26:00- Bigger, Leaner, Stronger- the story behind Mike’s book and how it came to fruition.
29:45- Bigger, Leaner, Stronger- the synopsis.
30:30- Why Mike is an advocate for compound lifting. Squats, deadlifts and benchpress.
35:00- How to train “the outliers” the people who don’t naturally fit a traditional exercise.
40:10- Mike’s advice for people who are trying to start a business and his marketing tips for new businesses.
48:45- Taking responsibility for you actions. The guys thoughts on self responsibility.
55:15- Content Marketing- Mike’s thought on the future of marketing.
59:20- MuscleforLife.com- What’s next for Mike’s online platform.
62:00- Mike’s book recommendations.
Alex Viada and Dr. Jordan Shallow are back for another great episode of the Muscle Expert Podcast. This time around they join Ben in discussing what it takes to be great. Being an elite athlete has it’s struggles and for these three it is no exception. This episode they talk about staying focused during the lulls of the process, the evolution of your training, what separates good from great and how Ben stays motivated now that he isn’t training for the Olympia.
2:10- Why Alex has decided to participate in a double Iron Man race. Pursuing an end result that looks impossible from the outside.
5:15- The Process. How to approach an impossible task. How to prepare for worst case scenario when pursuing a world class endeavor.
9:45- Earning the right to be world class.
12:35- The highlight reel vs the buildup. Why it takes discipline and dedication to achieve crazy feats not just what you see on Instagram.
15:00- How to know what’s next. When is it time to change your process?
17:00- Information is always good. Finding out what doesn’t work for you is just as important and finding out what does.
19:15- How to take inventory of your training and where you stand.
23:15- “If you love it let it kill you.” The mentality of becoming the best version of yourself. How being told that he “has great potential” is what drives Alex.
27:15- Pursuing your passion. Why so many people don’t strive to fulfill their potential.
31:30- How the guys found what drives them.
35:30- How to deal with the loss of what drives you.
36:45- Motivating your clients to do the not glamorous part of the process.
39:00- Dealing with your haters and using your failures.
42:30- The next step mentality. Dealing with what is out of your control.
43:30- What separates good from great.
44:50- The importance of failure.
47:00- Finding your motivation. Navigating the struggle to get motivated when you don’t have an end goal.
49:00- Excellence is a transferrable skill. How to move your drive from one skill to another.
50:00- Changing from a solo sport to group goals.
Coming to you from the Fitness Business Summit in San Diego we have Dr. Andy Galpin. Dr. Galpin is a researcher at Cal State Fullerton who is leading the conversation on muscle fiber type training as well as a cohost of the Barbell Shrugged Podcast. His lab is biopsying and analyzing muscle fibers one at a time. Today on the Muscle Expert Podcast Dr. Galpin gives us a crash course on influencing your muscle fiber type, how muscle fiber nuclei influence your gains, bias in research and MUCH more!
4:00- How Dr. Galpin’s research is changing the way that we think about fiber types.
8:00- Training your muscle fiber types. How you can change your training regimen to influence your dominant fiber type.
12:10- Testosterone use and how it influences your muscle’s nuclei.
14:30- How Dr. Galpin’s research is changing the way we think about muscle building.
17:10- The difference between how muscle fiber types react to stimulus.
21:30- How Dr. Galpin is challenging the paradigm in fiber type research.
24:00- An example of the bias of research. How group findings can be skewed by outliers.
29:00- Dr. Galpin’s philosophy on influencing the fitness industry and coaching.
31:00- A crash course on AMPK and MTOR. How each of those proteins influence muscle growth and fat loss.
38:50- Dr. Galpin’s book Unplugged: Evolve from Technology to Upgrade Your Fitness, Performance and Consciousness. His “Nothing Mindless” philosophy on on your goals.
40:00- Adaptation vs Recovery. How optimizing recovery prohibits adaptation and which to pursue for your goals.
46:00- How much time do you need to recover from really hard training?
48:00- Embracing the suffering. Andy’s advice on adaptation, don't over optimize, take some days to struggle through as your not peak self.
50:45- What is lactate and how does it influence your training? Is it responsible for fatigue and soreness?
56:35- Does Carnitine supplementation work?
Philip Mckernan works with some of the highest functioning people on the planet, from Olympians to CEOs, the Pentagon and entrepreneurs just to name a few. Philip helps them find a work/life balance and clarity in what they should be doing. Tune in to hear Ben and Philip discuss what it takes to find clarity, the steps you need to take to get out of your way and pursue what you are meant to be doing and how to look in the mirror and determine if you are REALLY happy.
2:06- Finding Clarity- Philip reveals the secret to finding clarity and removing the obstacles of pursuing what you know you should be doing.
5:21- Recognizing where you are at. Philip gives some great insight on eliminating the excuses that limit your growth.
9:36- One Last Talk- We all tend to exaggerate things in our own mind. Philip tells the story of the divergence between your perception of events and others.
12:51- Assessing your life. “Am I really happy? The most important word in that sentence is REALLY.
14:51- Making your decisions based on what you know not for what you don’t.
16:11- How to get out of your head and figure out what you should be doing.
19:51- Clarity vs. Detail- Too many of us get hung up on the details of executing change in our lives.
22:21- Getting out of your own way. Your ego leads you to believe that your life lacks clarity but the reality is that it is much closer than you realize.
24:11- Finding the feeling of deserving happiness and success. Accepting fear into your journey rather than trying to overcome it.
26:36- How Philip dealt with failure and using that pain to drive him forward.
28:51- Money doesn’t buy happiness. Do the results outweigh the pain of doing something that doesn’t fulfill you.
33:21- Breaking the pattern of your life. In order to improve your quality of life you have to address your fears. How your past stories interfere with your personal relationships.
37:31- Overcoming expectations. Is it possible to meet others expectations and live your authentic life?
42:36- Facing yourself in the mirror with the hard questions.
44:51- Finding a coach. Do you need one to be successful?
49:21- Coalescing your passion and your skillset.
53:06- Setting the best example for your kids.
On today’s episode we are live with Mark “Smelly” Bell and his brother Chris Bell answering your questions about the ketogenic diet. Mark is the host of the Power Project, inventor of the Sling Shot, a retired powerlifter and still coaches some of the top lifters in the sport. Chris is a seasoned filmmaker whose focus is on bringing fitness into peoples lives through education. He is the man behind “Bigger, Faster, Stronger” and is currently working on a nutrition documentary on nutrition. We dive into what got Mark and Eric into the ketogenic diet, how the carnivore diet works for them, and how Mark came up with the Sling Shot.
2:00- How Mark and Chris switched their nutrition to the ketogenic diet and the benefits that they see from it.
6:50- Exercising your will power.
8:30- Figuring out the ketogenic diet for your body.
16:45- Performance on a keto diet. Are you able to still physically perform at your top level on keto?
21:30- Cheat Meals. Just because you are in ketosis does it mean you can eat whatever is kepo friendly?
24:25- Addiction to carbs. How addictive are carbs and sugars?
27:00- How long to stay in kept. Is it possible to diet flexibly with keto?
31:00- Overcoming the keto flu.
32:55- How Mark invented the Sling Shot and struggled to get it to market.