Part 113 - Ben Pakulski on How to Overcome Your Genetics (and Past), the Most Efficient Way to Build Muscle, and How to Eat


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By Brian Sanders, Brian Sanders - Filmmaker of Food Lies, and Health Coach. Discovered by Player FM and our community — copyright is owned by the publisher, not Player FM, and audio is streamed directly from their servers. Hit the Subscribe button to track updates in Player FM, or paste the feed URL into other podcast apps.

Welcome back everyone! I’m Brian Sanders and this is Peak Human - the podcast where you start back at episode 1!

I met Ben at our Toronto MeatUp in 2019 and really like him - maybe it’s because he eats pretty similar to how I do - 2 Sapien meals per day of mostly animal foods and low anti-nutrient plant foods on the side. Seriously though he’s really great and has an awesome mindset on pretty much everything. Goes way beyond building muscle - which is important for absolutely everyone listening. It’s not about being a bodybuilder and we don’t talk much about that - it’s about effectively doing some kind of workout to carry some lean muscle mass which everyone needs and will benefit them as they age.

His info is legit - I already have been getting a better workout since we recorded this episode last week. I took some of his advice and went slower, stayed under control and focused on the muscles I was trying to work and was sore the next for the first time. Gyms are still closed in LA so all I have is my living room yet I was still able to train my muscles hard in my little 15 min routine I do.

We actually talk way more about the mental side to diet, health, and living a meaningful life. This really was a great episode that touched on so many important topics that haven't been explored with previous guests.

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  • [5:10] Focus on what you can control.
  • [9:40] Get comfortable being uncomfortable.
  • [16:20] His backstory and how he got to where he is now.
  • [24:10] How much do genetics have to do with building muscle?
  • [29:25] 3 genetic traits that help you build muscle.
  • [32:10] The importance of challenging your muscles and obtaining skill acquisition.
  • [42:40] His tips on training at home.
  • [47:40] Cardio, aerobic systems, and burning fat.
  • [52:10] Breathwork.
  • [56:10] Carbohydrates and stress.
  • [1:02:10] His current diet and nutrition.
  • [1:04:00] Bro split vs full body for workouts, crossfit, drop sets, and muscle confusion.
  • [1:08:40] Gut health and choice of plant foods.
  • [1:10:40] Other lifestyle factors that might be preventing you from living your best life.
  • [1:14:00] Closing thoughts and words from Ben.



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