Hack You

Common Mistakes Killing Your Muscle Growth & Testosterone (Fix These Now)

Ben Pakulski is a former IFBB Pro Bodybuilder and founder of Muscle Intelligence, and this conversation reveals why most lifters plateau because they never learn to direct tension to the right muscle, how true resilience means switching between warrior and monk states instantly, and why fixing digestion matters more than chasing hormones. Ben explains why his MI40 program became a phenomenon—he pioneered intelligent execution and individualised mechanics before anyone else talked about the scientific approach to training. Learn why activation sets before maximum effort work better than mindless volume, how the final reps where speed slows down are what actually recruit growth fibres, and why earning your sets through recovery capacity beats arbitrary set schemes. 0:00 Introduction to Ben Pakulski and his fitness philosophy 03:18 The evolution of Ben's MI-40 training program 09:43 Framework for setting fitness goals: mission, map, mentor 15:51 Managing stress and emotional resilience in training 21:31 Diagnostic approach to customised fitness programs 28:23 Evaluating sleep quality and its impact on fitness 32:30 Deciding when to consider testosterone therapy 37:03 Training intensity and the concept of failure 42:31 Structuring workouts for optimal muscle activation 53:59 Precision in movement for experienced vs. novice athletes 58:52 The reality of achieving an elite physique healthily 1:03:32 Optimal body fat percentage for health and longevity 1:11:06 Views on GLP-1s and appetite control in fitness programs 1:15:22 Current peptide experiments and their effects DISCLAIMER Nothing shared on this podcast is a substitute for professional medical guidance. Please consult a healthcare professional before making any health or lifestyle changes. Hack You Media → Instagram: https://www.instagram.com/hackyoumedia/ [https://www.instagram.com/hackyoumedia/] → More from Hack You: https://hackyou.media/#aa19104a-abc1-4697-b0f5-0e81e47e60c5 [https://hackyou.media/#aa19104a-abc1-4697-b0f5-0e81e47e60c5] » Follow Vadim« Instagram: https://www.instagram.com/vadim_bioniq/?hl=en [https://www.instagram.com/vadim_bioniq/?hl=en] Bioniq: https://www.bioniq.com/ [https://www.bioniq.com/] » Follow Mike« YouTube: YouTube.com/MikeThurston Instagram: https://www.instagram.com/mikethurston/?hl=en [https://www.instagram.com/mikethurston/?hl=en] First Things THRST: YouTube.com/FirstThingsThrst » Follow Ben« Instagram: https://www.instagram.com/bpakfitness/ [https://www.instagram.com/bpakfitness/] Website: https://www.benpakulski.com/ [https://www.benpakulski.com/]

Longevity Doctor: Easy Fixes To Slow Aging & Live Healthier (Works For Everyone)

Dr Joel Fuhrman has practised nutritional medicine for over 35 years, and this conversation reveals why most protein and performance advice is wrong, how slowing your metabolism extends lifespan, and why eating more vegetables matters more than exercise for longevity. Joel explains why he became a nutritional specialist after being a professional figure skater—he's reviewed tens of thousands of studies showing the evidence is overwhelming and not controversial among longevity researchers. Learn why you cannot be healthy and overweight even at moderate body fat percentages, how nuts and seeds reduce cardiovascular death by 40% compared to oils, and why most people should cut animal products from 35% down to below 10% of their diet. 00:00 Introduction 04:20 Common misconceptions about nutrition and longevity 08:35 Importance of nutrient density and healthy fats 17:11 Muscle mass vs. body fat in longevity 24:28 Ideal body composition and diet composition 31:19 Blue Zones and dietary patterns for long life 40:47 Implementing dietary changes and food intolerances 47:45 Comparing Mediterranean diet to Nutritarian diet 58:04 Potential risks of excessive supplementation 1:02:01 Summary of dietary strategies for longevity 1:08:59 Summary of insights from various health experts 1:10:46 Closing remarks and final thoughts on dietary impact DISCLAIMER Nothing shared on this podcast is a substitute for professional medical guidance. Please consult a healthcare professional before making any health or lifestyle changes. Hack You Media → Instagram: https://www.instagram.com/hackyoumedia/ [https://www.instagram.com/hackyoumedia/] → More from Hack You: https://hackyou.media/#aa19104a-abc1-4697-b0f5-0e81e47e60c5 [https://hackyou.media/#aa19104a-abc1-4697-b0f5-0e81e47e60c5] » Follow Vadim« Instagram: https://www.instagram.com/vadim_bioniq/?hl=en [https://www.instagram.com/vadim_bioniq/?hl=en] Bioniq: https://www.bioniq.com/ [https://www.bioniq.com/] » Follow Mike« YouTube: YouTube.com/MikeThurston Instagram: https://www.instagram.com/mikethurston/?hl=en [https://www.instagram.com/mikethurston/?hl=en] First Things THRST: YouTube.com/FirstThingsThrst » Follow Joel« YouTube: YouTube.com/drfuhrman Website: https://www.drfuhrman.com/ [https://www.drfuhrman.com/]

The "Health" Advice Slowly Destroying Your Hormones, Youth & Longevity | Valter Longo

Dr Valter Longo is a longevity researcher who developed the fasting-mimicking diet, and this conversation reveals why 16-hour fasting increases mortality risk, how true autophagy takes five full days to activate, and why high protein might be accelerating ageing. Valter explains why skipping breakfast and 16-hour fasting correlates with higher cardiovascular disease, despite faster results, 12-hour eating windows show zero negatives in studies. Learn why the five-day FMD uses low protein and high fat to trigger fasting while feeding gut bacteria, how less than 10% of people reach age 70 disease-free, and why blocking growth hormone pathways makes organisms live dramatically longer. 00:00 Daily fasting duration recommendations 04:02 Development of the fasting-mimicking diet (FMD) 10:30 Concerns about water-only fasting effects 14:07 Application of FMD for disease prevention and longevity 21:51 Completing the fasting cycle with proper refeeding 25:09 The debate on protein sources and intake 32:48 Protein intake for muscle growth and longevity 38:16 The relationship between strength training and longevity 50:20 Stress and its interaction with food and health 54:35 Key lifestyle factors influencing longevity DISCLAIMER Nothing shared on this podcast is a substitute for professional medical guidance. Please consult a healthcare professional before making any health or lifestyle changes. Hack You Media → Instagram: https://www.instagram.com/hackyoumedia/ [https://www.instagram.com/hackyoumedia/] → TikTok: https://www.tiktok.com/@hack.you.media?lang=en [https://www.tiktok.com/@hack.you.media?lang=en] → More from Hack You: https://hackyou.media/#aa19104a-abc1-4697-b0f5-0e81e47e60c5 [https://hackyou.media/#aa19104a-abc1-4697-b0f5-0e81e47e60c5] » Follow Vadim« Instagram: https://www.instagram.com/vadim_bioniq/?hl=en [https://www.instagram.com/vadim_bioniq/?hl=en] Bioniq: https://www.bioniq.com/ [https://www.bioniq.com/] » Follow Mike« YouTube: youtube.com/MikeThurston Instagram: https://www.instagram.com/mikethurston/?hl=en [https://www.instagram.com/mikethurston/?hl=en] First Things THRST: YouTube.com/FirstThingsThrst » Follow Valter« Instagram: https://www.instagram.com/prof_valterlongo/?__d=1%252F [https://www.instagram.com/prof_valterlongo/?__d=1%252F] Website: https://valterlongo.com/ [https://valterlongo.com/]

Why Your Food Is Destroying Your Body (and how to fix it) | Jen Smiley

Jen Smiley is a nutrition educator and founder of Wake Up and Read the Labels, who transformed her health after discovering she couldn't pronounce the ingredients in everyday foods, and this conversation reveals why reading labels matters more than counting calories. Learn the simple five-second rule for reading labels, why enriched flour and synthetic vitamins create inflammation even in "healthy" products, and how most alternative milks use fillers to fake texture while hiding what's actually inside. This covers why convenience drives food choices more than health, which brands make clean alternatives without additives, and why her father's cancer diagnosis proved the approach worked beyond just weight loss. 00:00 Introduction 02:26 Jen's personal journey and wake-up moment with nutrition 06:10 Realising food's impact on health and preventing diseases 12:14 Deceptive food packaging and misleading labels 17:31 Convenience and brand awareness driving processed food choices 21:01 How to properly read and understand food labels 25:31 Organic vs. natural labels and their meanings 33:10 Why alternative milks gained popularity and their issues 37:20 European vs. American bread-making processes 41:00 Gluten-free alternatives and their real impact on health 45:23 Protein bars, shakes, and finding cleaner options 48:56 Significant food swaps for better well-being 52:57 Quick meal ideas and clean eating essentials 55:28 Closing thoughts on dietary changes and impact DISCLAIMER Nothing shared on this podcast is a substitute for professional medical guidance. Please consult a healthcare professional before making any health or lifestyle changes. Hack You Media → Instagram: https://www.instagram.com/hackyoumedia/ [https://www.instagram.com/hackyoumedia/] → TikTok: https://www.tiktok.com/@hack.you.media?lang=en [https://www.tiktok.com/@hack.you.media?lang=en] → More from Hack You: https://hackyou.media/#aa19104a-abc1-4697-b0f5-0e81e47e60c5 [https://hackyou.media/#aa19104a-abc1-4697-b0f5-0e81e47e60c5] » Follow Vadim« Instagram: https://www.instagram.com/vadim_bioniq/?hl=en [https://www.instagram.com/vadim_bioniq/?hl=en] Bioniq: https://www.bioniq.com/ [https://www.bioniq.com/] » Follow Jen« Instagram: https://www.instagram.com/wakeupandreadthelabels/ [https://www.instagram.com/wakeupandreadthelabels/] Website: https://jensmiley.com/ [https://jensmiley.com/]

Here's Why You're Not Building Muscle (start growing) | Dr Milo Wolf

Dr Milo Wolf is a muscle growth researcher who's spent years studying what actually works for hypertrophy, and this conversation reveals why the fitness industry is better than ever despite the drama, how junk volume above 10 sets per workout wastes your time, and why lengthened partials after failure can double your stimulus per set. Milo explains why going close to failure might be the single most important skill for intermediate lifters who can't spend hours in the gym; high intensity gets more growth without more time. Learn why leg extensions miss 75 degrees of knee flexion at the bottom, losing massive stretch stimulus, how sissy squats and deep lunges beat barbell squats for quad growth with less fatigue and spine loading, and why mixing rep ranges (mostly 4-12 with some higher) prevents injuries while maximising hypertrophy. 00:00 Introduction 03:00 Current state of the fitness industry 09:12 Importance of honesty with personal trainers 13:45 Critical role of technique and form 18:31 Choosing efficient exercises for hypertrophy 22:46 Top picks for chest exercises 26:31 Effective use of dips in workouts 29:52 Best exercises for back muscles 35:38 Tips on rep ranges for hypertrophy 40:23 Comprehensive leg workout strategies 48:33 Exercise selection for arms and shoulders 55:46 Hamstrings and glutes: top exercise choices 01:06:49 Explanation of lengthened partials 01:15:49 Building muscle in a calorie deficit DISCLAIMER Nothing shared on this podcast is a substitute for professional medical guidance. Please consult a healthcare professional before making any health or lifestyle changes. Hack You Media → Instagram: https://www.instagram.com/hackyoumedia/ [https://www.instagram.com/hackyoumedia/] → TikTok: https://www.tiktok.com/@hack.you.media?lang=en [https://www.tiktok.com/@hack.you.media?lang=en] → More from Hack You: https://hackyou.media/#aa19104a-abc1-4697-b0f5-0e81e47e60c5 [https://hackyou.media/#aa19104a-abc1-4697-b0f5-0e81e47e60c5] » Follow Vadim« Instagram: https://www.instagram.com/vadim_bioniq/?hl=en [https://www.instagram.com/vadim_bioniq/?hl=en] Bioniq: https://www.bioniq.com/ [https://www.bioniq.com/] » Follow Mike« YouTube: YouTube.com/MikeThurston Instagram: https://www.instagram.com/mikethurston/?hl=en [https://www.instagram.com/mikethurston/?hl=en] First Things THRST: YouTube.com/FirstThingsThrst » Follow Milo« Instagram: https://www.instagram.com/drmilowolf_/ [https://www.instagram.com/drmilowolf_/] Website: https://linktr.ee/wolfcoach [https://linktr.ee/wolfcoach]_