Today we have on Baylor Professor and Advisor to the ISSN, Dr. Darryn Willoughby. Dr. Willoughby is a competitive bodybuilder and researcher. He is currently researching the effects of exercise and nutrition on physical, biochemical, and molecular mechanisms. Ben and Dr. Willoughby discuss muscle protein synthesis, the scientific thought process and whether there is a need for supplementation. Dr. Willoughby shares his protein and supplement regimen as well as what he is excited about in the world of exercise science research in this science deep dive episode.
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6:30- How the scientific thought process evolves. How Dr. Willoughby forges the path for new discoveries in science.
9:45- Exploring exercise research methods. Should we study the average population or the optimized?
12:30- Limitations in research. Tech, time, and money. Just because a study comes up with a finding we cannot take that as gospel until it is further backed up.
21:45- What influences muscle protein synthesis?
25:30- What else, besides protein, influences our bodies ability to build muscle?
31:45- How to optimize protein synthesis. What influences mTOR?
36:00- How Dr. Willoughby tests protein synthesis in a lab. Is protein synthesis gradient or binary?
44:30- The influence of your current protein synthesis state on your future state.
50:30- How different types of training influences protein synthesis.
56:00- How androgens and testosterone influence muscle protein synthesis.
59:00- How to upgrade your androgen receptors.
66:30 What how much test is too much? Is there a point that the negative outweighs the positive? Ben and Dr. Willoughby discuss HRT limitations.
70:30- “Make the most of what you’ve got don’t just take more”. What the guys think about drug based bodybuilding culture.
74:00- Do the work. It’s not testosterone by osmosis, you have to put in hard, focused work for growth.
75:45- Supplementation- Why you need to supplement to support weaknesses not just a blanket protocol.
78:00- How much protein do you need to ingest for optimal growth? Dr. Willoughby’s personal supplement protocol.
Dr. Tom O’Bryan, leading expert on autoimmunity joins us today to discuss the factors contributing to autoimmunity. Ben and Tom discuss the dietary, environmental, and biological factors that lead to autoimmunity. Topics covered include how to transition your diet versus going cold turkey, the effect your micro biome has on your genetic expressions, your CNS’s effect on your overall health and how grains and gluten affect your gut.
This episode is brought to you by Four Sigmatic Mushrooms. Upgrade your brain with Four Sigmatic Mushrooms and use code Muscle for 15% off your order. Go to FourSigmatic.com/muscle for your discount.
2:20- Why Encinidas is the center for health and wellness. The yogi mentality.
5:00- Morality vs religion. The approach of Paramahansa Yogananda.
11:00- How your psychology is affecting your health and your susceptibility to autoimmunity. The contributors to autoimmunity genetics, environment, and intestinal permeability.
22:45- What are the triggers for autoimmunity?
25:00- Your gut bacteria contributes 100-150x more genes than your human genome. Are we just vessels for colonies of bacteria?
28:00- Why you need to make friends with your microbiome.
29:45- How much does a parasympathetic state affect your ability to heal yourself?
38:00- Understanding intestinal permeability. What triggers leaky gut?
44:00- Keto, vegetarian, or paleo. Which if any are the best for feeding your micro biome.
46:15- Are grains something everyone should avoid?
49:40- Transitioning your micro biome to fit your dietary choices.
56:40- Mitigating LPS in your blood on a ketogenic diet.
57:00- Lipid-Raft Transytosis. How LPS enters the blood even without leaky gut.
1:00:00- Can you determine if LPS is entering through leaky guy vs LRT?
1:02:00- Where does LPS come from and how can we mitigate it?
1:05:00- How Glyphosate and Astrazine are destroying our guts.
1:06:45- Dr. O’Bryan’s docuseries on autoimmunity.
1:08:40- Celiac and autoimmunity.
1:12:30- How can we save the planet? Dr. O’Bryan’s take on the environment.
Dave Palumbo introduced the bodybuilding world to keto way before it was a fad. His findings on macro balancing and nutrient absorption have challenged the paradigm around the bodybuilder diet. Ben and Dave discuss how Dave stumbled upon the ketogenic diet, how he is trying to change the thought process behind diet in the bodybuilding world, cheat days and their thoughts on the current state of bodybuilding as well as who the next big names could be in the sport.
3:15- How Dave accidentally found the ketogenic diet and started using it in bodybuilding.
8:45- Why the “bodybuilding diet” isn’t the best diet for bodybuilders.
11:00- How Dave became one of the biggest dudes on the planet. Why you should put more focus into food absorption not more food.
13:30- Dave’s findings on the ketogenic diet and getting shredded.
17:45- Is it optimal to build muscle on keto?
19:00- Carbs and cortisol. Which moves the needle more, food or sleep?
23:30- How Dave manipulates his clients diets.
27:20- Dave’s muscle gaining diet.
29:00- Simplicity in diet. Why Dave is all about simplifying diet.
32:00- How long is necessary to get into ketosis. Are there any “shortcuts” to speed up the process?
37:45- Pulling the fat lever. How Dave approaches changing fat intake during contest prep.
39:50- Prescribed cheat days. Are refeeding days necessary or just a reward.
42:00- Post bodybuilding evolution- how Dave’s life has changed since he stopped competing.
48:45- The mentality behind being a giant human.
52:30- Dave’s strategy for losing pounds of muscle and getting healthy post career.
54:45- What does Dave think of the sport of bodybuilding these days.
Danny Vega aka Keto Counter Culture joins us today to continue our deep dive into the Ketogenic Diet. Danny has been keto for over 2 years and has recently incorporated a carnivore keto diet. He and Ben discuss the use of exogenous ketones to increase focus and performance, the effectiveness of a ketogenic diet for everyone including pro athletes, how to minimize the keto flu, and his and Ben’s recent foray into building muscle on keto. Go check out Danny on The Ketogenic Athlete Podcast and @ketocounterculture!
This episode is brought to you buy Thrive Market. Check out ThriveMarket.com/MuscleExpert for 25% off your first order and free shipping for a month! Go pick up all of your keto or non keto grocery needs.
2:00- How Danny got into keto and made a smooth transition from a carb based diet.
5:45- How Ben’s keto adaptation is going.
8:00- The Carnivore Keto Cut. Danny’s new keto program that helps people get into ketosis.
10:45- Upping the adaptation process. How fasting can minimize the keto flu and help you adapt quicker.
11:30- Exogenous ketones. Using keto supplements for mental clarity and as a preworkout.
12:50- Keto as a tool. Why you should try keto to master your body and better enjoy food.
15:00- The need for fiber in a ketogenic diet.
20:30- Danny on avocados and carnivore diet. Why you need high quality foods and micronutrient optimization when on a carne diet.
27:30- What Danny’s diet looks like.
29:30- What does your food eat? The importance of a natural diet for the animals that you eat.
30:30- Satiety on a keto diet. Are you actually hungry or just not full?
34:45- The need to find a diet that works for you. Detaching from being a diet zealot and attaching to finding a diet that works for your body.
36:20- More on Danny’s current diet.
40:30- Some interesting things that Danny and his family eat as a fat based family.
45:45- Sustaining through a long workout on keto.
52:00- High level performance and the ketogenic diet. How viable is keto for pro level athletes?
55:30- Focus and keto.
64:45- Blood testing and keto. The experiments Ben wants to do with his keto experiment.
Dr. Dominic D’Agostino is one of the world’s leading researchers on the ketogenic diet. Dr. D’Agostino is a researcher and assistant professor at the University of South Florida’s College of medicine and consistently works with the military and NASA to develop ways for soldiers and astronauts to stay energized and sharp while on mission. Ben and Dominic go deep on how to best adapt to fat for fuel, how to supplement fats and ketones for optimal performance both physically and mentally as well as discuss who the ketogenic diet is for and optimal nutrition for keto.
This episode is brought to you by Thrive Market! Go to ThriveMarket.com/MuscleExpert for 25% off your first order and free shipping for a month. Go stock up on all of your fats!
6:30- What is the best way to get keto adapted as quickly as possible?
10:15- How much fat is too much fat in one sitting?
12:45- The viability of exogenous ketones vs other supplemental fats such as MCT’s.
21:00- What’s the appropriate dose of exogenous ketones?
25:00- Shout out to Quest Nutrition for helping to bring keto into the mainstream.
27:30- Dom’s recommendations for ketone esters.
31:00- The negative effects of exogenous ketones.
33:00- The fourth macronutrient? Can ketones be used for food?
37:45- Ketone salts. When should you use extra ketones and when should you focus on diet?
51:45- Should we be concerned with the acidity of a ketogenic diet?
55:30- The consciousness behind keto. How elevated ketones alter your mental state.
1:03:50- Oxidative stress implications of the ketogenic diet. How much should you try to limit the side effects of transitioning to keto?
1:07:45- The effects of cortisol on getting into ketosis.
1:20:30- Cancer and the ketogenic diet. What Dr. D’Agostino is excited about in his research.
1:26:00- Nutritional ketosis and cancer treatment. How we are finding that the ketogenic diet helps battle cancer.
1:33:30- Is keto right for everyone?
1:35:20- Why Dominic is incorporating more fruits into his diet.
Dr. Benjamin Bikman, one of the world’s leading minds on the topic of insulin sensitivity joins us today to discuss the ketogenic diet and the importance of lowering insulin. Ben and Dr. Bikman dive deep on the western diet and how it has created a myriad of insulin disorders. Listen in to hear how to reset your insulin sensitivity and how to run optimally on a low carbohydrate diet.
This episode is brought to you by Four Sigmatic. Check out Ben's favorite Mushroom Elixer, Lionsmane for enhanced cognitive function, better concentration and improved memory.
Go to FourSigmatic.com/Muscle or use code Muscle at checkout to receive 15% off of your order!
2:15- Why it is important to eat a low insulin spiking diet.
8:25- What is the process of losing insulin sensitivity? Is it over consumption in youth or a natural occurrence?
14:15- What happens in your body when you have chronically elevated insulin levels?
18:45- How does elevated blood glucose impact our mitochondria?
24:45- Is it possible to reset your bodies insulin sensitivity?
29:30- The ketogenic diet and insulin sensitivity. How low should your blood glucose levels be?
37:30- Can an athlete perform at peak performance on ketones? The glycogen sparing aspects of fat adaptation.
44:45- What happens when you train with elevated insulin?
48:45- Insulin and the kidneys. How insulin creates that swole feeling and the risks associated with it.
51:00- Protein consumption and elevated insulin levels.
55:30- Fructose vs glucose when it comes to insulin.
61:00- How cortisol influences insulin resistance.
66:45- Insulin and longevity. Can a low carbohydrate diet increase longevity?
69:15- Does the ketogenic diet harm the micro biome?
71:00- What Dr. Bikman eats. Does he follow a ketogenic diet?
Joining us today is Dr. Anthony Jay, scientist, author, and expert on a wealth of topics including xenoestrogens, epigenetics, and mesenchymal stem cells. Ben and Dr. Jay dive deep on how to remove artificial estrogens from your environment and diet and the effects of xenoestrogens. We also discuss how you can impact your genetics through diet, exercise and environment as well as the implications of your epigenetics on future generations. Lastly we discuss Dr. Jay’s latest research at the Mayo Clinic on fat derived mesenchymal stem cells and his thoughts on the future of stem cell medicine.
The MI 40 Nation is putting on a Transformation Challenge for the next 12 weeks! We are giving away over $10,000 in cash and prizes. Sign up at bit.ly/mi40transformation to be entered for the 4 week contests and to win the grand prize!
This episode’s featured supplement from ATP Labs is Estro Control. This 100% natural formula helps to detox estrogens and support a healthy estrogen metabolism. Visit atplab.com/product/estro-control/ to purchase Estro Control and use code Ben10 for 10% off of your order
4:20- The effects of artificial estrogens on our bodies and minds.
6:30- Dr. Jay’s list of the top 10 environmental contributors of environmental estrogens including mold sources, plastics, and personal care products.
8:20- Atrazine and your food. The effects of the second most common pesticide on your hormones.
9:50- How to avoid xenoestrogens.
11:50- Detoxing estrogens. The importance of a healthy lifestyle to support estrogen detoxing.
13:20- The difference between natural and artificial estrogen.
17:50- Epigenetics and diet. How your diet can effect your genes for generations to come.
22:00- How to determine your optimal diet from your genes.
25:15- Genetics and estrogen detox. How much can Dr. Jay learn from your DNA about how you detox estrogens?
29:00- Recommendations for reducing the estrogen burden in your house, whole house filtration, glass containers and more.
31:30- Red dyes and your epigenetics. How Red 40 can alter your stem cells and change the genetics you pass along to your children.
38:30- Ways to promote healthy epigenetics.
42:00- How Dr. Jay lives his greatest life in his greatest body.
44:30- Reading List! Dr. Jay’s must reads.
47:00- Who is best suited to eat a high fat diet?
50:15- Dr. Jay and ketosis. What diet does Dr. Jay follow and why.
52:50- Dr. Jay’s latest research at the Mayo Clinic. The efficacy of stem cell therapy in Dr. Jay’s eyes.
56:30- The challenges that face stem cell research and expansion.
Dr. Jay’s favorite books-
Stem Cell Therapy: A Rising Tide: How Stem Cells Are Disrupting Medicine and Transforming Lives by Neil Riordan
Tripping over the Truth: How the Metabolic Theory of Cancer Is Overturning One of Medicine's Most Entrenched Paradigms by Travis Christofferson
Fat for Fuel: A Revolutionary Diet to Combat Cancer, Boost Brain Power, and Increase Your Energy by Dr. Joseph Mercola
Multipure Water Filtration- https://www.multipure.com/products.html
Stan Efferding, the World’s Strongest Bodybuilder, is the master of many areas of health and fitness, he is a retired powerlifter and body builder and creator of the Vertical Diet. His clients include Brian Shaw, Ben Smith, Hafthor Bjornsson and many more. Ben and Stan go deep on the vertical diet, why Stan believes that you need to look beyond your macros, protein sources and the sustainability of the vertical diet.
This episode is brought to you by ATP Labs. Check out this weeks recommended product Vitamin D3 and use code Ben10 to receive 10% off of your total order.
1:30- Do No Harm. How Stan has evolved his training an nutrition style to support his health.
5:00- The importance of health while bulking. Why Stan has evolved his thinking when it comes to bulking.
7:30- The importance of eating foods that agree with YOUR body not necessarily traditional diets.
10:15- What is the Vertical Diet and how did Stan come up with it?
12:44- The importance of fruit, hydration and the fourth phase of water.
15:00- Nutrient timing. Why Stan believes that consuming micronutrients through the day is extremely important.
18:50- Salt’s influence on hydration and performance.
22:45- Optimizing nutrients rather than calories. How to optimize your diet without caloric restriction.
29:00- How Stan took Thor from 440 lbs to 395 lbs and increased his performance.
31:00- Foods not to eat. Stan’s framework for the vertical diet and optimizing performance and health.
35:15- Why quality food matters more to competitors and why you don’t know how poorly you feel until you experience what feeling great is.
41:00- Stan’s take on the “myth” of alkalized water.
44:15- Hydration and salt. Stan’s take on hydration, blood pressure and performance.
50:30- STOP EATING JUST THE EGG WHITES! Why yolks are necessary for micro nutrient intake.
53:00- What can you eat on the Vertical Diet?
58:00- Steak vs Chicken. Why Stan prefers red meat over poultry.
1:04:00- The biggest mistakes people are making when implementing the vertical diet.
1:09:00- How restrictive is the Vertical Diet?
1:10:45- The results. Stan shows some before and afters of himself and his clients. Check out the video podcast on YouTube to see!
Today on the Muscle Expert Podcast we welcome Dr. John Demartini, expert on human consciousness. Ben and Dr. Demartini go deep on the human consciousness and everything that it takes to allow you to do what you are meant to be doing. Listen in on Dr. Demartini’s framework for finding your true values and how he lives his life to change the world.
Today's Episode is brought to you by Four Sigmatic Mushrooms. For all of your mushroom, mushroom coffee and tea needs visit foursigmatic.com/muscle to receive 15% off of your order!
4:45- Why setting goals is the key to a happy and successful life.
7:45- Identifying your values and pursuing those goals will make you more productive and more successful.
8:45-Dr. Demartini’s hierarchy of values How you spend your money, time, thoughts, conversations, and create order in your life shows your true inspirations.
14:45- How to manipulate your own inspirations
16:30- Creating a life that is congruent with your fantasies.
18:00- Values and relationships. Why finding “complementary values” is more important than finding the same values.
22:15- Finding clarity in your values. Why you need to compare you to yourself not those that you look up to.
23:15- How to live your life for purpose vs for immediate gratification.
25:15- Why Dr. Demartini became an expert in many different disciplines all of which relate to human behavior.
30:00- How cosmology influences human consciousness. The origin of the universe vs the study of the universe and why making a global impact requires a cosmic perspective.
32:15- Why studying the largest and smallest denominators is important for making an impact.
33:45- Expanding your experience beyond your 5 senses.
436:45- What is Dr. Demartini’s “guiding light” to creating his philosophy on the human experience.
40:45- How to consciously access different dimensions.
43:15- Psychedelics vs optimization. Is there a faster way to elevate your consciousness?
45:15- Dr. Demartini’s steps to live your greatest life. Why
47:35- What daily habits does Dr. Demartini value most?
52:15- “The Science of Getting What You Want” the best way to download Dr. Demartini’s brain.
Ben gives his greatest tips to optimize your sleep. He discusses everything from mushrooms to supplements and of course environmental optimization. The key factors that effect your sleep are light sources and stimulants removing those as it gets closer to bedtime will be a huge benefit to getting better sleep. Additionally reducing EMFs, stressors and of course supplementation will help you get better rest and let you get the most out of your day!
This episode is brought to you by Four Sigmatic. For 15% off your mushroom coffee, tea and blend needs use code Muscle at checkout or go to foursigmatic.com/muscle. Don’t forget to pick up their Reishi Products to help optimize your sleep!
2:30- Pay attention to the factors that will effect sleep.
5:45- The night time routine. Control your environment a few hours before bed to optimize it for a quality nights sleep.
7:30- Control your circadian clock. Your circadian rhythm starts in the morning. A huge component is getting some early am sunlight.
9:00- Own the night. Eliminating sources of blue light will boost natural melatonin production to help you sleep naturally and deeply.
10:15- Eliminate EMFs as much as possible to reduce external stressors on your body.
12:45- Kill all the light. Sleep in a cave! No light should be present when you are sleeping. The only things you should do in your bedroom start with the letter S!
14:40- Organ circadian rhythm. Why 7-8 hours of sleep is necessary for your body to reset.
16:30- Optimize your environment for a healthy life.
18:30- Utilize journaling to release your mind and positive thoughts and meditation to create a relaxed, positive mindset.
21:00- Ben’s recommended sleep supplements, mag 3, greens, glutamine, alpha gpc and much more!
24:10- Ben loves Four Sigmatic Reishi! It is extremely calming and absolutely delicious in tea as well as in Four Sigmatic Reishi Hot Cacao.