570: Ben Pakulski & Alvin Brown on Phasing Training & Diet, Cardio & Muscle Gain, Intra-Set Stretching for Muscle Growth, Sleep Hacks & MORE
Aug 10, 2017
In this episode Sal, Adam & Justin speak with Ben Pakulski and Alvin Brown about cortisol resistance, phasing workouts, eating according to workout phase, cardio and muscle gain, breathing, intra-set stretching, sleep, gratitude, being present and much more. Check out Ben’s Muscle Expert Podcast and his website at www.benpakulski.com.
- Ben puts Adam through workout (4:48)
- Ben talks about working with Hany Rambod (7:30)
- Consistently over trained
- Body always inflamed
- Did Ben ever experience adrenal fatigue? (10:12)
- Cortisol resistance, what does he think about it? (13:00)
- Beast Mode
- Blood sugar dip
- Reduce exposure to what you are resistant to
- Sleep quality
- Guys talk mindset
- How does Ben train now? (22:50)
- What is his opinion on hypertrophy stimulus? (25:00)
- Eating protocol
- Ben explains AMPK and mTOR (29:00)
- Regulating energy balance
- Based on your goal
- How does he manage his stress? (31:25)
- Breathing patterns intra-workout
- Ben talks about a study he conducted for loaded intra-workout stretching (34:20)
- Muscle fiber hypertrophy
- Muscle fiber hyperplasia
- How is the weight (muscle) loss going for him? (40:30)
- Loves training again
- Eating a lot less
- Is there anything he is monitoring while losing this muscle? (42:10)
- Testosterone levels
- Guys discuss biohacking sleep (45:15)
- Blackout blinds
- Keeping room cool
- No devices about an hour before bed
- Lights out when the sun goes down
- Mattress quality
- Turn Wifi off
- Ben working with someone to create own mattress
- Float tanks
- The guys talk about stress management (59:40)
- Start/Finish day with gratitude
- Anxiety
- How to be more mindful? (1:02:50)
- Noting state changes
- Energy beings
- Extreme sports and athletes
- Flow state
- Power of present moment
- Step out of comfort zone
- Perception of time
- Does he have any hacks that he does to stay more present? (1:20:20)
- How could he have used being present/mindful in his bodybuilding days? Gives advice to bodybuilders. (1:23:00)
- Take ownership/control of your life
- Meditation
- Perception controls your life
- Have to enjoy the process
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