49 – The Sleep & Gut Optimization Master Class With Shawn Stevenson

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Joining Ben on the podcast today is best selling author, creator of the #1 Nutrition and Fitness podcast in Itunes and the man leading the conversation on sleep optimization, Mr. Shawn Stevenson.

Shawn and Ben go into detail about simple ways you can upgrade your sleep tonight, gut health and what kills your gut bacteria , optimization hydration, and some shocking new research about gut bacteria, hormones and much more. Ben also shares some of his best takeaways from Shawn’s new book Sleep Smarter,


Topics Discussed:

  • Effects of growth hormone and cortisol on fat loss.
  • Nutritional and supplemental strategies for optimizing sleep and body fat loss.
  • The secret to making habits stick.
  • How to fix your gut to fix your sleep, growth hormone levels and lowering cortisol.
  • Chemicals in your water, trace amounts of chemotherapy and antidepressant  medications in public water.
  • The #1 mineral deficiency halting progress in all areas.
  • Sun exposure and simple steps to reset your cortisol rhythm.


Time Stamps:

  • 5:15 – Sleep horror stories. Sleep deprivation and inflammatory Biomarkers
  • 8:40 – The trigger of aging. Adding years and slowing the aging process.
  • 13:50 – The 3 key changes that transformed  Shawn’s body composition, bone density, and regenerated tissue in his spine.
  • 18:52 – The race horse study for increasing bone density.
  • 25:32 – The secret to making habits stick.
  • 28:34 – The true meaning of “organic” and “natural” on foods. Estrogenic and neurogenic chemicals for killing pests.
  • 32:20 – Increasing body fat loss by 55%. Effects of growth hormone and cortisol.
  • 35:30 – Melatonin potent for fat loss? Increasing brown adipose tissue.
  • 37: 30 – How to fix your gut to fix your sleep. Key things to avoid that are destroying your gut health and sleep.
  • 40: 30 – The mini hydration master class, trace amounts of chemotherapy and antidepressant  medications in public water.
  • 41:37 – Chlorine, Water filters, processed foods and pre biotics.
  • 43:03 – Why the Keto diet could be bad for your gut.
  • 44:00 – Vitamin C deficiencies and sleep interruption.
  • 44:55 – The #1 botanical for allergies and the best course of vitamin C on the planet.
  • 45:40 – The #1 mineral deficiency halting progress.
  • 48:10 – Are we living in an over-sanitized world? How to expose your kids to the right bacteria.
  • 52:00 – Sunlight, light exposure and sleep optimization
  • 58:00 – Blue light exposure and mitigating its damaging effects.
  • 1:03:50 – Hacking your environment to create a “sleep sanctuary”.
  • 1:07:00 – Common artificial light problems, optimal temperatures for sleep.
  • 1:10:30 – The best to know you’re actually getting high quality sleep.


Resources Mentioned:


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Ben Pakulski

Ben Pakulski

Since first lifting weights as a teenager, Ben has been on a mission to do whatever it takes… …to become the most muscular man on the planet! On the eve of The Arnold Classic, he confronts the dark realities of bodybuilding… And his own future! Follow him on his journey…

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About the Podcast

Formerly the Muscle Expert Podcast. The world’s top authority on intelligent muscle building and fat loss gives us a simple to understand deep dive into the complex world of building a body you love, and living your greatness. Weekly interviews with leading experts in a vast number of scientific fields focusing on health optimization (nutrition, sleep, hormones, mindfulness and mind set), strength, (both physical and mental), and muscle hypertrophy. Learn proven strategies for optimum life performance, whether it be in the gym, the board room or the bedroom; this is the blueprint for becoming the upgraded modern man. Ladies, this podcast is for you too. The topics, tips, and life hacks covered are essential for every individual who wants to upgrade themselves mentally and physically.

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