198 – Brandon Olin – How to Lose 25 Pounds, Build Muscle, and Significantly Increase Strength

Brandon Olin
Brandon Olin has lost about 25lb of fat, gained muscle mass, and significantly improved his strength since starting high intensity training and improving his diet and lifestyle.

Brandon Olin is the founder of Deskbound and the host of the Deskbound Podcast, where he helps busy professionals to undo the damage of sitting so they can live a long and healthy life.

Check out Brandon’s shop where he offers high quality standing desks and other health tools. Use code “HIT” to get $50 OFF – Click Here

In this episode, Brandon and I discuss his own journey as a high intensity training trainee, including how he became very interested in HIT and how he achieved excellent results. We also take a detour into how to optimise diet, sleep, productivity, creativity, and much, much more!

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Enjoy the show!

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Show Notes

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Comments 6

  • The phrase you’re looking for from David Allen is: “your head is for having ideas, not holding them.”

    Funny about Stephan Guyenet – I actually went to high school with him. My older brother was good friends with him. That debate on Joe Rogan was painful to watch. It seemed to be much more about their bad blood than helping people to understand nutrition. The issue seems to be that most people don’t care about the academics and nuance that much. I think the majority of people would say something like, “just tell me what works, and I’ll do it.” There’s a role of academics and precision of understanding, but that debate really didn’t seem like it would have helped anyone to make decisions about what food will work for them.

    On overworking and the benefits to productivity of incorporating rest, there’s a podcast called The Art of Manliness, episode #350 that discusses this. Just like in High Intensity Training we have stimulus and recovery, so too, in work, do we have the work and the time away from work. “Something” happens in the brain when we’re away from work / resting that contributes to successful work, more ideas, more creativity, etc.

    • Hey Matt,

      Yeah, Lawrence brought up that point too, that it was designed to be more of an academic discussion than something for listeners to get takeaways from. It just irks me when someone who has decided to enter the public discussion on these issues can so childish and unprofessional. The truth is he’s probably right about most of what he says, but when he acts that way he runs the risk of pushing people away who might be interested in this stuff when they previously weren’t.

      He said very cutting things towards Gary, then when Gary spoke up for himself (justifiably so) acted like a child and said things like “it’s my turn to talk now”. It’s like a juvenile yelling insults at their classmate or pushing them down, then hiding behind the teacher and adopting the role of the victim when the target of their abuse fights back.

      Awesome, I’m a big fan of The Art of Manliness! Came across it back in my early 20s and learned a great deal, haven’t kept up with it in a while. Will definitely give that episode a listen!

      • Thanks, Brandon.

        I agree, the Guyenet / Taubes debate on Joe Rogan really didn’t help. The whole point of nutrition is supposed to be getting people to feel better so they can be better in the world.

        There’s too many podcasts out there to keep up with them!

    • Ah that’s it! Thanks Matt.

      Yes the Guyanet vs Taubes debate got a little silly.

      Appreciate the podcast suggestion. It’s a common theme across all productivity experts like Cal Newport, David Allen, Richard Koch, etc. You have to give the brain a break to be optimal and balanced.

  • Excellent transformation Brandon and great podcast by you and Lawrence! I really enjoyed it and thought you touched on some veryinteresting topics.

    With regards to the cortisol point, Brandon makes an interesting point that acute “spikes” in the morning may be due to alarm clocks and poor sleep hygiene. I agree with this point.

    Regardless, cortisol ramps up (not “spikes”) starting ~3am. This is completely natural and part of a normal circadian rhythm. Google “cortisol circadian rhythm” or check out the link below:


    • Very true. It does increase quite dramatically, though I think it’s worth noting that while the increase does happen and appears relatively steep, that graph show an increase over approximately a 6 hour period, which is a solid 1/4 of any given day. It’s not nothing (and I’m probably splitting hairs here), but I feel it’s discerning between a gradual increase and “spike”, so to speak.

      However, something I’m particularly curious about now having looked at this graph, is what it might look like for someone with an inconsistent sleep schedule. I imagine that this is what it looks like “in a vacuum” with someone, or many people, who are relatively consistent in their sleep habits. But inconsistent sleep schedules seem to be more and more common these days, particularly among the younger generation (think weekend warriors).

      Scott, have you seen any research done on this subject? Would be very interested to hear about anything you’ve found!

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