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Show Notes/Description:
Most diet advice fails high-performing men because it ignores the only thing that matters: outcomes. In this episode, Ben breaks down how to build a simple, repeatable nutrition protocol using calories, protein, carbs, and fats as controllable levers, then personalizes it to your digestion, lifestyle, and genetics. You’ll learn Ben’s 5-day “whole foods” calibration method, why weekly calories matter more than daily perfection, how to set protein targets without wrecking your gut, and when fasting helps or harms men over 40. If you want fat loss, muscle, and energy without living in food confusion, this is your blueprint.
Points To Watch Out For:
- Use weekly calories, not daily emotions
- Remove hyper-palatable foods to regain appetite control
- Start protein near 1g per pound
- Carbs and fats must match metabolism and training
- Fasting can cost muscle after 40.
Timestamps:
00:00 – Build Your Nutrition Blueprint
01:36 – The 5-Day Whole Foods Calibration Method
03:05 – Weekly Calories vs Daily Perfection
07:22 – Protein Targets + Digestion Rules
10:34 – Carbs Based on Metabolic Health
13:19 – Genetics: Carb vs Fat Tolerance
15:19 – Stop Chasing Inputs, Measure Outcomes
17:43 – Fiber, Gut Health & Food Quality
22:30 – Water Timing for Energy & Sleep
26:33 – Supplements: Foundational vs Situational
31:50 – Calorie Cycling & Fueling Performance.
Resources:
Masszymes.com (code Muscle)
Calculate your Macros: Mifflin-St Jeor
About Ben:
Ben Pakulski is the Chief Performance Officer to elite executives, successful entrepreneurs, and top athletes. With over 25 years of experience, he coaches high achievers to build the physical, psychological, and metabolic resilience required to lead at the highest level. As the creator of the Muscle Intelligence framework, Ben specializes in aligning biology and behavior to drive sustained peak performance. His mission is to redefine what’s possible for people in their prime and push the boundaries of human potential.
Learn more: muscleintelligence.com/mipapply
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- Unlock Your Full Muscle Building Potential With Our Complete Training Guides
- Hypertrophy Execution Mastery: The most comprehensive MI40 muscle-building program EVER! https://hypertrophymastery.com/
