Muscle For Life with Mike Matthews

Starting a running routine can be daunting, whether you're a beginner, someone looking to lose weight, or a former athlete.  In this episode, you'll learn the essentials of starting a running program. We discuss the relationship between resistance training and running, address the interference effect, and provide a detailed 8-week running plan to get you on track.  Additionally, we touch on the correct running technique, essential gear, nutrition advice, and tips for getting back into running after a break.  This comprehensive episode is your guide for beginning or rekindling your love for running, so tune in. Timestamps: 0:00 - Please leave a review of the show wherever you listen to podcasts and make sure to subscribe! 3:56 - Is it okay to combine resistance training and cardio? 4:04 - Will running interfere with my resistance training? 10:32 - Should I worry about the "interference effect"? 11:33 - How to get optimal benefits from cardio 12:50 - How do I start running as a beginner? 14:37 - Our Biggest Sale of the Year! Save 50% during our Black Friday Sale! https://buylegion.com/ 17:19 - Using the run-walk method 21:26 - Proper running technique and form 24:44 - 8-week running program for beginners 28:14 - Recommended running gear 29:09 - Nutrition tips for runners 30:28 - Getting back into running after a break Mentioned on the Show: Our Biggest Sale of the Year Is Here! Save 50% during our Black Friday Sale. Go to https://buylegion.com/ and use coupon code MUSCLE to get double reward points!

If you spend time in gyms or follow fitness influencers, you've likely encountered the mindset that more is better when it comes to training volume.  More sets, more reps, more time in the gym equals faster results. Right? Not necessarily. As with many areas of fitness and nutrition, the truth is more nuanced. Enter the concept of "minimum effective dose" training. Instead of constantly pushing the boundaries of training capacity and trying to maximize your progress, this approach focuses on the least amount of volume needed to drive meaningful progress. To dig into the details of this methodology, I'm joined by Dr. Patroklos “Pak” Androulakis-Korakakis. With a PhD focused on minimum effective training doses for strength gains and years of coaching experience, Dr. Pak has a deep understanding of the science and application of this topic. Throughout our discussion, you'll learn . . . What minimum effective dose training is and the major benefits it offers The surprising muscle-building potential of low training volumes How to determine your personal minimum effective doses based on experience level, genetics, and goals The importance of training intensity and progression regardless of overall volume How to add volume gradually over time as you adapt Why most people underestimate the effort needed to build muscle How social media promotes unrealistic training expectations The value of long-term consistency over extreme programs How traveling or busy schedules are no excuse to skip workouts And much more . . . If you want to maximize training efficiency and results, this episode provides science-backed insights on the least training needed for meaningful gains so you can save time and general “wear and tear” on your body. Timestamps: 0:00 - Please leave a review of the show wherever you listen to podcasts and make sure to subscribe! 4:54 - What is minimum effective dose training? 6:25 - What are the benefits of minimum effective dose training? 18:16 - How to implement minimum dose training 23:57 - How did you interpret those findings? 26:52 - Is 5 sets per week ideal for experienced weight lifters? 31:48 - Midroll 34:34 - Optimal volume for maximizing muscle and strength progress 39:13 - Tips for safely increasing training volume 47:28 - Common misconceptions about minimalist training approaches 49:09 - Perceived "bad" training genetics and the role of genetics in training efficiency 56:13 - The crucial impact of nutrition in minimalist training regimens 1:06:51 - Discover more about Dr. Pak and his work and how to connect with him Our Biggest Sale of the Year Is Here! Save 50% during our Black Friday Sale. Go to https://buylegion.com/ and use coupon code MUSCLE to get double reward points! Mentioned on the Show: Dr. Pak's Instagram: https://www.instagram.com/dr__pak/?hl=en Dr. Pak's Website: https://www.drpak.com/ Dr. Pak's YouTube: https://www.youtube.com/@Dr__Pak

Are you considering reducing your training volume as you dive deeper into a cutting phase?  Curious about the difference between brown and white fat, or the hybrid athlete trend? In this episode, I'll discuss these topics and many more, giving you the insights you need to adjust your fitness routine effectively while ensuring long-term health and performance. As always, these questions come directly from my Instagram followers, who take advantage of my weekly Q&As in my stories. If you have a question you're dying to have answered, make sure you follow me on Instagram (@muscleforlifefitness) and look out for the Q&A posts. Your question might just make it into a podcast episode! If you like this type of episode, let me know. Send me an email (mike@muscleforlife.com) or direct message me on Instagram. And if you don't like it, let me know that too or how you think it could be better. Timestamps: 0:00 - Please leave a review of the show wherever you listen to podcasts and make sure to subscribe! 01:25 - Should You Reduce Training Volume During a Caloric Deficit? 14:07 - Top Strategies to Protect Your Joints in Weight Training 14:47 - The Lowdown on Flat Foot Shoes: Xero vs. Vivo Barefoot 15:27 - The Rise of Hybrid Athletes: Fad or Future of Fitness? 17:35 - Our Biggest Sale of the Year! Save 50% during our Black Friday Sale! https://buylegion.com/ 19:50 - Rest Intervals for Squats: How Long Is Too Long? 22:36 - Nutritional Showdown: Fruit & Vegetable Powders vs. Multivitamins 24:29 - Ideal Rep Ranges & Weight Percentages for Maintaining Strength in a Deficit 27:30 - Is 3 Sets of 6 Reps Enough For Muscle Growth? 28:26 - What's the Difference Between Brown Fat and White Fat? 30:58 - Amino Acids for Youthful Skin: The Benefits of Arginine, Proline, and Lysine 32:01 - Ab-Coaster Workouts: Are They Effective? 32:33 - Snacking and High-Volume Meals: What's Best for Nutritional Success? 33:01 - Timing Ab Workouts: Beginning vs. End of Your Training Session 33:35 - Workout Split Tips: Deadlifts on Pull Days, Romanian Lifts on Leg Days 34:17 - Protein Intake: Is Half Your Daily Requirement from Whey Too Much? 35:00 - Incorporating Cardio into Fat Loss Phases: Steps vs. Structured Cardio 35:55 - Daily L-Glutamine: Is It Safe for Gut Health? Our Biggest Sale of the Year Is Here! Save 50% during our Black Friday Sale. Go to https://buylegion.com/ and use coupon code MUSCLE to get double reward points! Mentioned on the Show: Our Biggest Sale of the Year Is Here! Save 50% during our Black Friday Sale. Go to https://buylegion.com/ and use coupon code MUSCLE to get double reward points!

Can you think your way to bigger muscles? The mind-muscle connection isn't just a buzzword — it's a crucial element of successful resistance training and bodybuilding.  In this interview episode of Muscle For Life, Chris Barakat shares his expert insights on how a focused and intentional connection with your muscles can significantly influence muscle hypertrophy. Chris is a returning guest on the podcast, and for good reason. As a published scientist, educator, coach, and competitive natural bodybuilder, he blends academic insight with real-world gym experience to deliver effective strategies that get real results. His expertise never fails to educate and inspire, making every conversation with him a chance to gain new knowledge. In our discussion, Chris explains . . . -The subtleties of neuromuscular activity during exercise -How the mind-muscle connection differs between compound and isolation movements -Why muscle anatomy knowledge is vital for effective technique -Strategies to maintain tension to maximize muscle gain -Individualized approaches to sustain longevity in your training regimen -And more . . . So, whether you're a novice lifter or a seasoned bodybuilder, Chris's advice on how to enhance your mind-muscle connection will help you bring more mindfulness and precision to your workouts. Timestamps: 0:00 - Please leave a review of the show wherever you listen to podcasts and make sure to subscribe! 3:26 - What does “mind-muscle connection” really mean, and why is it crucial? 5:23 - Can neuromuscular training effectively contribute to muscle hypertrophy? 11:15 - Does decreasing rest periods affect the mind-muscle connection? 14:40 - Our Biggest Sale of the Year! Save 50% during our Black Friday Sale! https://buylegion.com/ 16:51 - How does Chris Barakat define the mind-muscle connection? 20:19 - What are Chris's views on common perspectives about muscle activation? 28:04 - Why might someone overlook the importance of the mind-muscle connection? 29:55 - What techniques can enhance your mind-muscle connection? 42:27 - Are super slow reps beneficial for muscle growth? 48:16 - How should you initiate movements with the target muscle? 50:53 - Should the focus on the muscle also include the eccentric part of the rep? 54:00 - Where to find Chris Barakat and his bodybuilding insights? Mentioned on the Show: Our Biggest Sale of the Year Is Here! Save 50% during our Black Friday Sale. Go to https://buylegion.com/ and use coupon code MUSCLE to get double reward points! Chris Barakat's Website: https://schoolofgainz.com/ Chris Barakat's Instagram: https://www.instagram.com/christopher.barakat/

The market is flooded with claims of miracle weight loss pills and injections.  But which of these medications hold up under scrutiny?  In this episode, Mike discusses the science behind 7 prominent weight loss drugs, providing clarity on their effectiveness, potential side effects, and more. Timestamps: 0:00 - Please leave a review of the show wherever you listen to podcasts and make sure to subscribe! 0:40 - What Are Weight Loss Drugs, How Do They Work, and Why Are They Popular? 6:57 - What Is Orlistat and How Is It Used? 9:54 - How Effective Is Orlistat in Aiding Weight Loss? 12:32 - What Should You Know About Semaglutide? 14:41 - Are There Any Risks or Concerns with Using Semaglutide? 17:35 - Our Biggest Sale of the Year! Save 50% during our Black Friday Sale! https://buylegion.com/ 19:47 - How Does Phentermine Work for Weight Loss? 24:05 - What Is Plenity and What Benefits Does It Offer? 27:56 - What Are the Potential Side Effects of Plenity? 28:21 - How Does Liraglutide Function in Weight Loss? 30:34 - What Are the Side Effects and Risks of Liraglutide? 30:53 - What Is Naltrexone Bupropion and How Is It Used? 32:07 - Are There Side Effects or Risks with Naltrexone/Bupropion? 33:56 - How Does Tirzepatide Aid in Weight Loss? 35:27 - If I Stop Taking Weight Loss Medications, Will I Regain the Lost Weight? Mentioned on the Show: Our Biggest Sale of the Year Is Here! Save 50% during our Black Friday Sale. Go to https://buylegion.com/ and use coupon code MUSCLE to get double reward points!

Is chronic stress holding back your progress towards your fitness goals? It's possible.  While stress is a scapegoat for some (stress can't make you fat, but eating too much food while stressed can), for others it's too often overlooked in discussions about health and wellbeing.  In this podcast, Sam Miller returns to the podcast to shed light on the surprising impact of stress on your metabolism, muscle growth, and overall quality of life. He also offers practical advice for dealing with it, going beyond typical stress management tips. In case you're not familiar with Sam, he's a best-selling author with over 15 years of experience as a health, fitness, and nutrition coach, helping coaches and health professionals improve their clients' results.  As an educator, podcaster, certified nutritionist, and licensed, board-certified health practitioner, he shares simple, strategic methods for physique and health transformation.  And because he recently penned a book called, Metabolism Made Simple, he's the perfect guest for discussing the role of stress and how it affects our metabolism.  In our conversation, we unpack the myriad ways stress manifests in the body, from micronutrient depletion and reduced stomach acid production to its insidious effects on strength gains.  We also delve into the nutritional aspects of stress management, exploring the role of diet and potential supplements that can aid in bolstering your body's resilience.  You're going to learn tangible strategies for mitigating stress, as Sam offers a comprehensive toolkit for tackling stress head-on. Whether you're struggling with visible signs of stress like disrupted sleep and poor dietary choices, or grappling with the unseen repercussions on your physical health, this episode provides a wealth of knowledge and actionable advice.  So, tune in as we navigate the complex landscape of chronic stress and uncover strategies to enhance your resilience, optimize your fitness, and elevate your quality of life. Timestamps: 0:00 - Please leave a review of the show wherever you listen to podcasts and make sure to subscribe! 9:20 - What exactly does "chronic stress" entail? 18:06 - Could you elaborate on the physiological system responding to stress? 20:57 - How do most people perceive and identify stress in their lives? 25:06 - Are there noticeable symptoms indicating an excess of stress? 33:22 - Legion VIP One-on-One Coaching: https://www.muscleforlife.show/vip 35:46 - Do you have actionable strategies for effectively handling stress? 52:14 - How should one approach individuals causing significant stress in their lives? 57:00 - In what ways can our diet influence, or be influenced by, stress? 01:02:04 - Are there particular supplements beneficial for stress management? 01:06:08 - How can listeners connect with you and explore your work further?Mentioned on the Show:Legion VIP One-on-One Coaching: ⁠https://www.muscleforlife.show/vip⁠ ⁠Sam's Instagram⁠: ⁠https://www.instagram.com/sammillerscience/⁠ ⁠Sam's website⁠: ⁠http://www.sammillerscience.com/⁠ Sam's Book⁠: ⁠www.metabolismmadesimple.com⁠

Ever been curious about different ways to hit your protein targets when you're always on the move?  Or perhaps you've considered GABBA supplements for stress and anxiety? In this episode, I delve into these questions and many others that come directly from my dedicated followers. As always, these questions come directly from my Instagram followers, who take advantage of my weekly Q&As in my stories. If you have a question you're dying to have answered, make sure you follow me on Instagram (@muscleforlifefitness) and look out for the Q&A posts. Your question might just make it into a podcast episode! If you like this type of episode, let me know. Send me an email (mike@muscleforlife.com) or direct message me on Instagram. And if you don't like it, let me know that too or how you think it could be better. Timestamps: 0:00 - Please leave a review of the show wherever you listen to podcasts and make sure to subscribe! 1:39 - What protein-packed meals or snacks do you recommend for frequent travelers? 3:30 - Can GABBA supplements effectively reduce stress and anxiety? 4:36 - What's the significance of various deadlift and squat variations, like pause, pulse, sumo, and single leg? 5:35 - Are you leveraging AI technologies like Chat GPT for content creation? 13:38 - Are there plans to introduce a whey and casein protein blend? 15:27 - Midroll 17:23 - I experienced a sudden lower back strain during deadlifts. Should I continue or take a break? 19:35 - Will opting for whey isolate reduce acne compared to regular whey? 20:01 - For optimal ab workouts, should I aim for a specific rep number or go by time? 20:54 - Update on your tendonitis recovery? 22:36 - Why might one experience a reduced appetite during a calorie deficit? 23:29 - Mushroom coffee: Is it worth the hype? 25:48 - Your take on cyclic dextrin as a go-to carb supplement? 26:20 - Any recent findings from the testosterone testing you've been exploring? 32:32 - What natural sources can boost energy besides caffeine and adequate sleep? Mentioned on the Show: Find the Perfect Strength Training Program for You in Just 60 Seconds: http://www.muscleforlife.show/trainingquiz

You've probably heard you need to eat a high protein for maintaining muscle.  But when life happens and eating a lot of protein isn't feasible, how does it affect our muscles? How low can we realistically go with daily protein without compromising our muscles? This episode dives deep into the science and strategies around our daily protein needs. Timestamps: 0:00 - Please leave a review of the show wherever you listen to podcasts and make sure to subscribe! 1:45 - What exactly is protein and why is it crucial for our muscles? 4:58 - Can we truly gain muscle with a minimal protein intake daily? 11:41 - Shop Legion Supplements Here: https://buylegion.com/ and use coupon code MUSCLE to save 20% or get double reward points! 14:51 - For seasoned athletes, does advanced training modify our protein needs? 16:53 - How do calorie deficits or surpluses change our daily protein requirements? 18:53 - If we skimp on protein for a few days, will our muscles suffer? 19:45 - Are there unexpected sources of protein in our everyday foods? Mentioned on the Show: Shop Legion Supplements Here: https://buylegion.com/ and use coupon code MUSCLE to save 20% or get double reward points!

How do you fix a crashed metabolism? Should you eat more than your TDEE while bulking on non-exercise days? Are resistance bands as effective as free weights over a short duration?  In this episode, I dive into these questions and a lot more, all sourced from my audience who regularly participate in my Q&A posts. As always, these questions come directly from my Instagram followers, who take advantage of my weekly Q&As in my stories. If you have a question you're dying to have answered, make sure you follow me on Instagram (@muscleforlifefitness) and look out for the Q&A posts. Your question might just make it into a podcast episode! If you like this type of episode, let me know. Send me an email (mike@muscleforlife.com) or direct message me on Instagram. And if you don't like it, let me know that too or how you think it could be better. Timestamps: 0:00 - Please leave a review of the show wherever you listen to podcasts and make sure to subscribe! 1:13 - Do big meals stretch your stomach? 1:47 - Is the deadlift considered leg or back volume? 3:01 - Should I eat over my TDEE on non-exercise days during a lean bulk? 4:39 - Is training for abs still worth it? 5:35 - Can nuts aid in weight loss? 6:25 - What are strategies to fix a crashed metabolism? 9:44 - How can I progress from a 285lb to a 315lb bench press? 11:19 - Does your program involve too many sets and insufficient recovery? 13:50 - Find the Perfect Strength Training Program for You: www.muscleforlife.show/trainingquiz  14:36 - Can resistance bands replace weights effectively for a short duration? 16:51 - What are tips for lifting heavy with back issues? 18:26 - What's the best training/eating regimen for lowering blood pressure? 18:41 - Would Legion Athletics consider Dylan Mulvaney as a spokesperson? 19:06 - Can you suggest a back day routine? 22:11 - How can I return to my previous lifting weight after a 3-week break? 24:55 - Why should I transition from BBLS 1.0 to 2.0? 26:01 - Are there concerns about electromagnetic frequencies from AirPods? 26:56 - What additional remedies exist for SI Joint issues beyond abductor exercises? 29:53 - What are your opinions on weight gainer and mass gainer supplements? Mentioned on the Show: Find the Perfect Strength Training Program for You in Just 60 Seconds: http://www.muscleforlife.show/trainingquiz

In this podcast, I interview Isho, who turned his weight loss journey around by transitioning from traditional diet myths to a holistic, evidence-based approach.  In his 40s, Isho has lost 24 pounds (and counting!) while getting stronger at the same time. Having battled with weight for years, Isho's breakthrough came from our comprehensive coaching program, emphasizing flexibility, balance, and consistency.  In our discussion, we delve into his diet structure, how he manages cravings, and his strategies for indulging in treats without derailing progress. Tune in to learn how Isho transformed his relationship with food by recognizing the importance of a balanced and sustainable diet, and the mindset shifts and mental fortitude required for lasting change. Timestamps: 0:00 - Please leave a review of the show wherever you listen to podcasts and make sure to subscribe! 3:10 - Isho's Background: Life before discovering our coaching program. 8:51 - Emotional Eating: Isho's evolving relationship with food. 16:06 - Comparing Methods: Why past dieting didn't work and how our approach made a difference. 18:51 - Try Whey+ risk-free today! Go to buylegion.com/whey and use coupon code MUSCLE to save 20% or get double reward points! 21:26 - Body Transformation: Insights into Isho's remarkable change in body composition. 29:06 - Diet Decoded: How Isho set up his diet for success. 39:25 - Sweet Temptations: Isho's strategy for desserts and treats. Mentioned on the show:  Try Whey+ risk-free today! Go to buylegion.com/whey and use coupon code MUSCLE to save 20% or get double reward points!

This topic will seem ridiculous to some, but it's very appealing to many. How can you lose muscle mass you don't want? That is, how can we reduce our muscle size, and specifically, in targeted areas to build our dream physique? While many aim to gain, others seek ways to slim down their muscle bulk. In this episode, you'll learn how to intentionally reduce muscle size. Whether you're aiming to decrease muscle mass for aesthetic reasons, sports requirements, or personal preference, this episode will guide you safely through the process. Timestamps: 0:00 - Please leave a review of the show wherever you listen to podcasts and make sure to subscribe! 0:53 - Drawbacks of losing muscle: Weighing the risks. 3:53 - Unpacking reasons for intentional muscle loss. 7:23 - Holistic strategies for muscle reduction. 9:25 - Targeted muscle loss: Can you pinpoint specific areas? 11:10 - Strategies for arm muscle reduction. 13:29 - Shedding muscle from the legs: How and why? 14:46 - Want 125 quick, easy, and delicious “fitness friendly” recipes? Get The Shredded Chef: https://legionathletics.com/products/books/the-shredded-chef/ 17:56 - Tailoring the hamstring muscles: Methods and motivations. 19:32 - Slimming down calf muscles: Techniques to consider. 21:16 - Glutes: The approach for muscle downsizing. 22:06 - Back muscle reduction: Where to start? 23:16 - Addressing shoulder muscles: Best practices. 25:27 - Techniques for pec muscle reduction. 26:03 - Chest muscle strategies: What to consider? 26:45 - Dietary tweaks for muscle reduction: What to eat and avoid. 31:16 - Setting expectations: Timeframes and milestones in muscle reduction. 35:30 - Concluding thoughts: Finding balance in muscle management. Mentioned on the Show: Want 125 quick, easy, and delicious “fitness friendly” recipes? Get The Shredded Chef: https://legionathletics.com/products/books/the-shredded-chef/

How will AI shape the future of gym coaching? What should one pick between NMN and creatine? Is it optimal to consume simple carbs immediately after a workout? In this episode, I dive into these questions and more, all sourced from my audience who regularly participate in my Q&A posts. As always, these questions come directly from my Instagram followers, who take advantage of my weekly Q&As in my stories. If you have a question you're dying to have answered, make sure you follow me on Instagram (@muscleforlifefitness) and look out for the Q&A posts. Your question might just make it into a podcast episode! If you like this type of episode, let me know. Send me an email (mike@muscleforlife.com) or direct message me on Instagram. And if you don't like it, let me know that too or how you think it could be better. Timestamps: 0:00 - Please leave a review of the show wherever you listen to podcasts and make sure to subscribe! 0:02:09 - AI in Fitness: Will Artificial Intelligence Replace Gym Coaches? 0:03:31 - Supplements Showdown: NMN vs. Creatine – Which is Better? 0:06:00 - Post-Workout Nutrition: Are Simple Carbs Beneficial Immediately After Exercise? 0:06:28 - Italian Travel Tips: What's the Best Region in Italy to Visit? 0:07:09 - Travel Health: Effective Strategies to Combat Jet Lag. 0:18:38 - My free meal planning tool: buylegion.com/mealplan 0:20:05 - Fitness Recovery: Should You Avoid Certain Exercises with Pain or Just Reduce Weights? 0:22:21 - MFL Merchandise: When's the Release of the New Ladies' Top? 0:22:58 - Productivity Hacks: Is It Better to Read and Write in the Morning or Evening? 0:24:59 - Kitchen Decor: Why Display Certain Items and Do You Enjoy It? 0:25:27 - Workout Alternatives: Best Substitutes for Trap Bar Deadlift in BBLS. 0:25:49 - Personal Inspiration: Who Influences You the Most in Fitness and Life? 0:26:13 - Powerlifting Metrics: What are Considered Strong Numbers for Major Lifts? 0:27:10 - Shoulder Health: Solutions When Struggling with Pressing Due to Shoulder Pain. 0:29:42 - Training Plans: Do You Still Follow the 4x6 Workout Routine? 0:31:39 - Deadlift Aftermath: Handling Tightness After Performing Deadlifts. 0:32:13 - Workout Recovery Indicators: How to Determine if You're Fully Recovered Post-Exercise. Mentioned on the Show: Want a free meal planning tool that figures out your calories, macros, and micros, and allows you to create custom meal plans for cutting, lean gaining, and maintaining in under 5 minutes? Go to https://buylegion.com/mealplan and download the tool for free!

Change is inevitable, but how we approach and adapt to it can make all the difference.  In his new book, Master of Change, Brad Stulberg explores the essence of change and how our mindset towards it can be our biggest asset or detriment. In case you're not familiar with Brad, he's a researcher, writer, and coach on well-being and what it takes to succeed. As an author, he's been featured in The New York Times, The Wall Street Journal, Washington Post, Los Angeles Times, New Yorker, Sports Illustrated, Outside Magazine, Forbes, and more. He helps executives, entrepreneurs, and athletes work on their mental game, improve their overall well-being, and achieve excellence.  He's also the coauthor of Peak Performance, a book I did a Book Club episode on in 2017. In our discussion, Brad and I chat about . . . The driving force that led him to write his latest book and the revelations that came with it. The concept of “rugged flexibility” and how our thoughts shape our approach to challenges and aspirations. How our expectations influence our perception and experience of change (and how altering this perspective can help you excel) Wisdom and practical tips on how to turn friction and resistance into momentum. 5 questions that can steer us towards acceptance and proactive action in the face of change. This episode is full of deep insights, actionable advice, and a fresh perspective on a topic so inherent to our lives. So, if you've ever felt overwhelmed by change or are looking for a better way to harness its power, this conversation with Brad Stulberg is one you won't want to miss. Timestamps: 0:00 - Please leave a review of the show wherever you listen to podcasts and make sure to subscribe! 2:40 - What inspired Brad's "Master of Change"? 6:01 - Deciphering the concept of "rugged thoughts." 8:11 - Applying "rugged flexibility" to personal goals. 26:26 - Legion VIP One-on-One Coaching: https://muscleforlife.show/vip 28:07 - How do expectations influence our perception of change? 30:36 - Practical applications of these concepts in everyday life. 37:47 - Overcoming friction when aiming for positive change. 39:57 - Brad's five pivotal questions for change. 46:17 - How to engage further with Brad Stulberg's insights. Mentioned on the Show: Legion VIP One-on-One Coaching: https://muscleforlife.show/vip Brad's book Master of Change: https://www.amazon.com/Master-Change-Everything-Changing-Including/dp/006325316X/?tag=mflweb-20 Brad's website: www.bradstulberg.com Brad's Twitter: https://twitter.com/BStulberg

We often hear claims from steroid users that performance-enhancing drugs only give them a slight advantage, emphasizing their dedication and hard work.  But is this reality or just a smokescreen? This episode unpacks a study from The University of Sydney comparing 147 natural bodybuilders with 40 steroid users. We'll delve into training volumes, rest intervals, cardio habits, supplementation choices, and their actual results. If you've ever wondered about the tangible advantages of steroids and how natural bodybuilders' methods contrast with their "enhanced" counterparts, this episode offers clear insights.  From volume and intensity to supplement choices that highlight the health concerns of steroid use, this podcast sheds light on what truly sets apart the natural from the enhanced. Timestamps: 0:00 - Please leave a review of the show wherever you listen to podcasts and make sure to subscribe! 1:08 - How do training and supplementation practices differ between steroid users and natural bodybuilders? 10:13 - What are the actual outcomes of using steroids versus pursuing natural bodybuilding? Mentioned on the Show: Legion VIP One-on-One Coaching for personalized fitness guidance: https://muscleforlife.show/vip

If you want to grow your glutes, and you've looked around online for tips, you've almost certainly come across hip thrusts. But are they better than squats for getting a bigger butt? Should you do squats or hip thrusts?  Well, after years of speculation among booty-building enthusiasts, we now have a scientific study that directly compared hip thrusts and squats in terms of hypertrophy. And I thought, who better to discuss this study than “The Glute Guy” himself, Dr. Bret Contreras. Not only is Bret a glute training expert, but as the cherry on top (or should I say peach?), he was actually one of the head honchos involved in conducting the study. In case you're not familiar with Bret, he's a PhD in Sports Science, renowned researcher, educator, bestselling author, and a personal trainer for over two decades, whose title "The Glute Guy" reflects his unmatched expertise in lower body training, making him the foremost authority on building a great butt.  Our discussion includes . . . The surprising results of the hip thrust versus squats study, including how they compare for glute hypertrophy and non-specific strength transfer Bret's take on a potentially fabricated study that stirred the fitness community The benefits and challenges of studying beginner trainees An exploration of training the glutes at varied muscle lengths The relationship between EMG studies and muscle hypertrophy The importance of technique over "feeling the burn" in compound movements Nuanced insights into the complexities of muscle growth mechanisms Practical strategies for those seeking to optimize their glute training And more . . . So, if you want to learn about the nuances of glute training and how to grow a bigger butt, or want to know what the science says about hip thrusts versus squats, don't miss this episode!  Timestamps: 0:00 - Please leave a review of the show wherever you listen to podcasts and make sure to subscribe! 2:39 - Why was this research essential, and what drove its inception? 13:59 - What's the rationale behind focusing on novice trainees? 17:58 - How would outcomes differ with more advanced lifters? 25:49 - Shop Legion Supplements Here: https://buylegion.com/ and use coupon code MUSCLE to save 20% or get double reward points! 28:59 - The role of EMG in predicting muscle hypertrophy. 31:42 - EMG's Relevance in Bodybuilding Science 35:04 - How does this study redefine our understanding of biomechanics and other exercises? 39:22 - What larger impacts does this study have on fitness research? 45:13 - Additional insights from the findings and final thoughts. 49:35 - How to connect with Bret Contreras and his work. Mentioned on the Show: Shop Legion Supplements Here: https://buylegion.com/ and use coupon code MUSCLE to save 20% or get double reward points! Bret Contreras's Instagram: https://www.instagram.com/bretcontreras1/ Bret Contreras's Website: https://bretcontreras.com/

Raising successful individuals is a challenge that every parent grapples with. How do we instill independence, resilience, and success in our children? Esther Wojcicki's How to Raise Successful People offers a set of principles that have not only been proven by her experiences as a seasoned educator but also as the mother of three exceptionally successful women.  In this podcast, I'm sharing my top 10 insights from the book. “Can you recommend a book for…?” “What are you reading right now?” “What are your favorite books?” I get asked those types of questions a lot and, as an avid reader and all-around bibliophile, I'm always happy to oblige. I also like to encourage people to read as much as possible because knowledge benefits you much like compound interest. The more you learn, the more you know; the more you know, the more you can do; the more you can do, the more opportunities you have to succeed. On the flip side, I also believe there's little hope for people who aren't perpetual learners. Life is overwhelmingly complex and chaotic, and it slowly suffocates and devours the lazy and ignorant. So, if you're a bookworm on the lookout for good reads, or if you'd like to get into the habit of reading, this book club for you. The idea here is simple: Every month, I'll share a book that I've particularly liked, why I liked it, and several of my key takeaways from it. I'll also keep things short and sweet so you can quickly decide whether the book is likely to be up your alley or not. Alright, let's get to the takeaways. Timestamps: 0:00 - Please leave a review of the show wherever you listen to podcasts and make sure to subscribe and leave a comment! 3:40 Why is Overprotecting Our Children Detrimental to Their Growth? The fatal flaw of helicopter parenting 4:05 - How Does Respecting a Child's Development Foster Their True Self? 4:40 - How Do Our Reactions to Mistakes Influence Our Children's Learning? 4:48 - Why Should Educators Answer the "Why" Question in Classrooms? 5:07 - How Does the Education System Impact Creative Thinking from Childhood to Adulthood? 5:34 - What Role Do Positive Family Experiences Play in a Child's Development? 5:47 - Why are Functional Relationships Crucial in Modeling Behavior for Our Children? 6:07 - What Does Research Say About the Effects of Maintaining Marriage on Children's Well-being? 6:44 - How Can We Teach Children About the Importance of Purpose and Meaning in Life? 7:29 - Why Does Parenting Shape the Future of Our World? 7:40 - Try Pulse today! Go to https://buylegion.com/pulse and use coupon code MUSCLE to save 20% or get double reward points! Mentioned on the Show: Try Pulse today! Go to https://buylegion.com/pulse and use coupon code MUSCLE to save 20% or get double reward points! How to Raise Successful People: https://www.amazon.com/How-Raise-Successful-People-Lessons/dp/1328974863/?tag=mflweb-20

Wondering how to kickstart your training after a long break? Is gym shaming a good or bad thing? What would I be doing with my life if I hadn't started Legion?  In this episode, I address these questions and more, sourced from my Instagram followers who participate in my regular Q&A posts. As always, these questions come directly from my Instagram followers, who take advantage of my weekly Q&As in my stories. If you have a question you're dying to have answered, make sure you follow me on Instagram (@muscleforlifefitness) and look out for the Q&A posts. Your question might just make it into a podcast episode! If you like this type of episode, let me know. Send me an email (mike@muscleforlife.com) or direct message me on Instagram. And if you don't like it, let me know that too or how you think it could be better. Timestamps: 0:00 - Please leave a review of the show wherever you listen to podcasts and make sure to subscribe! 1:27 - How should someone approach training after a month-long break and what pitfalls should they avoid? 3:44 - Who's the preferred choice for 2024: DeSantis or Trump? 5:52 - Is it essential to progress through all the BLS phases, or can one remain in phase one indefinitely? 7:09 - What's your take on the recent spate of chemical train derailments? 8:17 - How do you view the behavior of women shaming men at the gym? 9:19 - Is it typical for one's non-dominant bicep to be weaker than the other? 10:26 - My free quiz to answer all your diet questions: www.muscleforlife.show/dietquiz 11:12 - Can you suggest top hamstring exercises ideal for garage setups? 11:31 - What's your perspective on the carnivore diet? 12:10 - Why continue intensive training even after hitting one's genetic potential? 13:21 - Has AI technology replaced you, and are we still hearing the real Mike? 14:01 - If you hadn't started Legion, what do you envision as your career path? 17:09 - Did you attend college and what was your major? 20:51 - Can increased muscle mass play a role in cancer prevention? 21:20 - What differentiates lying leg curls from seated leg curls? 22:16 - Is reducing calorie intake on non-training days a good strategy for fat prevention? Mentioned on the Show: Take this free quiz to get science-based answers to all of your diet questions: www.muscleforlife.show/dietquiz

Have you seen the headlines? Social media and the internet at large are abuzz with the controversy surrounding the well-known artificial sweetener aspartame.  The recent classification of aspartame as a possible human carcinogen (category 2B) by the International Agency for Research on Cancer (IARC) has sparked a new wave of discussions, concerns, and media sensationalism. In this episode, Alan Aragon helps unravel the complexities and provide a more balanced perspective on this hot topic. Alan is no stranger to the podcast, but in case you're not familiar with him, he's a nutrition researcher and educator who's been at the forefront of the evidence-based fitness movement for over a decade now and has helped countless fitness enthusiasts, professional athletes, and top coaches, and even influenced my own work. Alan has a knack for translating science into practical application, which you can see for yourself if you check out his research review, which was the first of its kind in 2008. In this podcast, you're going to learn about . . . The latest news and opinions on aspartame and its classification by the IARC The negative connotations associated with artificial sweeteners and why people often overlook their benefits Animal testing on artificial sweeteners and whether the findings can be applied to humans Practical considerations for the consumption of artificial sweeteners, their place in a balanced lifestyle, and how much is safe to consume And more . . . This episode offers valuable insights for anyone interested in artificial sweeteners, diet, and overall health, cutting through the confusion and fear to provide an evidence-based viewpoint. So, click play to listen and learn about aspartame and its effects on health. Timestamps: 0:00 - Please leave a review of the show wherever you listen to podcasts and make sure to subscribe! 06:36 - What is the latest news with aspartame? 13:30 - Do you have an opinion on what is going on with aspartame and the IARC? 18:28 - Do you think the negative findings of aspartame and artificial sweeteners has put a bad connotation on them? and prevents people from looking into the benefits of artificial sweeteners? 27:41 - My award-winning fitness books for men and women: https://legionathletics.com/products/books/ 29:41 - If animal testing shows an increase in cancer risk can that really be applied to humans? 57:16 - Where can people find you and your work? Mentioned on the Show: My award-winning fitness books for men and women: https://legionathletics.com/products/books/ Alan Aragon's Research Review: https://alanaragon.com/aarr/ Alan Aragon's Website: https://alanaragon.com/ Alan Aragon's Instagram: https://www.instagram.com/thealanaragon/

What is your body type, and how can you leverage it to make faster progress toward your fitness goals?  Are you stuck with what nature gave you or can you change your body type? Does your body type even matter? In this episode, you're going to learn about the age-old concepts of ectomorph, endomorph, and mesomorph body types. Whether you think you're "skinny" and can't build muscle or "thick" and can't lose fat, I'm going to give you the right strategies to overcome these obstacles.  This episode will dispel myths, offer actionable insights, and provide a roadmap to achieving the body type you desire through targeted diet, workout, and supplement strategies. So tune in now to learn what body type you have and practical tips on eating, training, and supplementing for each type!  Timestamps: 0:00 - Please leave a review of the show wherever you listen to podcasts and make sure to subscribe! 2:20 - What Does "Body Type" Mean, and How Is It Defined? 4:58 - What Are the Three Main Body Types and Their Characteristics? 7:18 - How Can You Determine Your Specific Body Type? 8:57 - Does Knowing Your Body Type Matter for Health and Fitness? 15:21 - What Are Tailored Fitness and Diet Tips for Each of the Three Body Types? 23:03 - Legion VIP One-on-One Coaching: https://muscleforlife.show/vip 25:52 - What Is the Ideal Training Routine for an Ectomorph Body Type? 33:37 - What Should a Mesomorph Eat? A Guide to Diet and Nutrition for Mesomorphs 38:30 - What Type of Training Is Most Effective for a Mesomorph? 42:39 - What Is the Best Eating and Diet Strategy for an Endomorph Body Type? 49:34 - What Kind of Supplements Are Recommended for an Endomorph to Achieve Optimal Health? Mentioned on the Show: Legion VIP One-on-One Coaching for personalized fitness guidance: https://muscleforlife.show/vip

In this installment of the Best of Muscle For Life, you'll hear hand-picked clips from three popular MFL episodes: an interview with Eric Helms on the problems with staying too lean, a monologue on whether you should train for hypertrophy or hyperplasia, and book club episode on Titan by Ron Chernow. Some people—my favorite people—listen to most or even all of my podcasts, but my wizbang analytics tell me that while many listeners tune in on a regular basis, they don't catch every installment of Muscle for Life and thus miss out on insights that could help them do at least a little better inside and outside the gym. That's why I do “best of” episodes that contain a few of the most practical and compelling ideas, tips, and moments from the more popular episodes I've published over the years. This way, you can learn interesting insights that you might have otherwise missed and find new episodes of the show to listen to. So, in this installment of The Best of Muscle for Life, you'll be hearing hand-picked morsels from three episodes: Eric Helms on Trying To Stay Too Lean (What the Science Says) (Originally published 8/18/2021) Should You Train For Hypertrophy or Hyperplasia? (Originally published 10/4/2021) Book Club: Titan by Ron Chernow (Originally published 8/4/2017) And we'll be starting with number one, Eric Helms on Trying To Stay Too Lean (What the Science Says). Timestamps: 0:00 - Please leave a review of the show wherever you listen to podcasts and make sure to subscribe! Eric Helms on Trying To Stay Too Lean (What the Science Says) Should You Train For Hypertrophy or Hyperplasia? Book Club: Titan by Ron Chernow TIME - Ad Mentioned on the Show: Find the Perfect Strength Training Program for You in Just 60 Seconds: http://www.muscleforlife.show/trainingquiz

Gut health is a hot topic these days, and for good reason. Your gut isn't just about digestion. It's a key player in your overall health, and scientists are discovering fascinating links between the gut microbiome and mental health and even your body composition.  And that latter connection is the primary subject of this podcast episode. In this interview, Elisa Marroquin helps demystify the complex world of gut health and its role in influencing our body composition.  Dr. Marroquin is an Assistant Professor and the Director of Graduate Studies in the Department of Nutritional Sciences at TCU, and the gut microbiome's effects on obesity and body composition is one of her main areas of research.  The connection between gut health and physique is not well understood by many, but with Elisa's expertise, you will gain insights into how you can leverage your gut bacteria for your health and fitness goals. Elisa and I chat about . . . Understanding the pivotal role of the gut microbiome in overall health and its intricate link to body composition (including how the gut influences responses to exercise). Energy balance and glycemic responses in relation to gut health. Navigating the marketing around microbiomes and probiotics, and practical tips for building a robust microbiome. The impact of hygiene and dietary habits, including artificial sweeteners and dietary diversity, on the gut microbiome. Strategies for rehabilitating an unhealthy gut microbiome and the potential for recovery at any age. And more . . . Ready to learn how you can take control of your gut health to optimize your body composition? Then press play and listen to this interview! Timestamps: 0:00 - Please leave a review of the show wherever you listen to podcasts and make sure to subscribe! 1:41 - What is gut health, and how does the microbiome contribute to it? 2:53 - How does the microbiome influence different aspects of our health and physiology? 4:43 - How does the microbiome affect body composition? 10:52 - Can you explain the concept of "responders" and "non-responders" when it comes to certain exercises? How does the microbiome play into this? 13:54 - How does this new discovery align with the concept of energy balance? 15:00 - Can you go into more detail about what it means that some people extract more energy from food? 17:49 - How can glycemic responses indirectly affect our bodies? 20:22 - What are your thoughts on the marketing industry surrounding microbiomes and probiotics? 21:39 - New protein cookie: buylegion.com/cookie 24:02 - What are your thoughts on the marketing industry involving microbiomes and probiotics? 25:41 - Do you have any tips for building a healthy microbiome? 27:57 - What does eating a diverse range of foods mean for a healthy gut microbiome? 34:00 - Can you explain the importance of balanced hygiene and its role in preventing sickness? 36:04 - What are some of the negative consequences of excessive hygiene? 38:25 - How do artificial sweeteners affect the gut microbiome? 44:48 - Are there any foods that someone should eat almost every day to support their microbiome? 46:34 - What are your thoughts on probiotics? 57:25 - If someone has an unhealthy gut microbiome, what's the best way to recover? 01:01:30 - For people who didn't get a good start with their microbiome at an early age, is recovery still possible later in life? Is there a point when it's too late? 01:07:04 - Where can people find you and your work? Mentioned on the Show: Try my new protein cookie! Go to https://buylegion.com/cookie and use coupon code MUSCLE to save 20% or get double reward points! Elisa's Instagram: https://www.instagram.com/elisa_marroquin_phd/ Elisa's Twitter: https://twitter.com/elisa_mm_phd

“Don't skip rest day!” That's not a phrase you often hear, but there's a valid argument that it should be if you want to boost your fitness and performance. The key to enhancing your recovery is not another supplement or a fancy gadget, but simply adequate rest. Quality rest isn't laziness; it's an often-overlooked investment in your wellbeing.  In this podcast, you'll learn about data-backed restful activities and why common habits like TV or social media might not offer the restoration you need.  Tune in, and invest in your rest! Timestamps: 0:00 - Please leave a review of the show wherever you listen to podcasts and make sure to subscribe! 0:25 - How much you rest isn't all that matters 0:46 - What you do to relax is important! 2:10 - Using a basic Likert scale 3:38 - My new protein cookie: buylegion.com/cookie Mentioned on the Show: Try my new protein cookie! Go to https://buylegion.com/cookie and use coupon code MUSCLE to save 20% or get double reward points!

How should you train if you can't progressively overload anymore?  What are my current training goals? Is walking or HIIT better for weight loss? In this episode, I take on these questions and more, sourced from my Instagram followers who participate in my regular Q&A posts. As always, these questions come directly from my Instagram followers, who take advantage of my weekly Q&As in my stories. If you have a question you're dying to have answered, make sure you follow me on Instagram (@muscleforlifefitness) and look out for the Q&A posts. Your question might just make it into a podcast episode! If you like this type of episode, let me know. Send me an email (mike@muscleforlife.com) or direct message me on Instagram. And if you don't like it, let me know that too or how you think it could be better. Timestamps: 0:00 - Please leave a review of the show wherever you listen to podcasts and make sure to subscribe! 1:24 - What are your current training goals? 7:19 - Are sumo deadlifts bad for hypertrophy training? 8:43 - Best way to stay motivated? 8:58 - What's the benefit of seated calf raise with less than body weight? 9:44 - Find the Perfect Strength Training Program for You: www.muscleforlife.show/trainingquiz 10:30 - How do you find time to balance work family and gym? 11:13 - Can you rank the types of magnesium? 11:48 - Any advice on lower back pain? 15:03 - Does someone need to workout until they start feeling pain or soreness to be effective? 15:46 - Is it pointless to train after having 2-3 hours of sleep? 16:34 - What happens if when you can no longer progressively overload? 19:02 - Weights 5x per week plus cut, lost 3lbs in 3 weeks. Scan says 1kg fat gain and 1kg muscle loss. Is this possible? 20:30 - The lizard people control the world but who controls the lizard people? 20:55 - How to not be intimidated at the gym when starting out? 21:37 - Thoughts on walking more versus high-intensity interval training for weight loss? 24:15 - Do you think body positivity is affecting obesity? 24:55 - Need some videos or tips for HIIT cardio? 5 of my favorite HIIT protocols. 28:25 - Thoughts on glutamine? 29:18 - What is your favorite set/rep range to train in? 30:30 - Best way to deal with brain fog? 30:54 - I donate plasma twice a week will that affect muscle gains? Mentioned on the Show: Find the Perfect Strength Training Program for You in Just 60 Seconds: http://www.muscleforlife.show/trainingquiz Legion's Magnesium: www.buylegion.com/mag

If you want to maximize your physique through resistance training, you're going to have to do more than just “lift heavy things.” This is especially true after your first year of lifting, when you're no longer a true beginner.  By choosing the right exercises, making small technique tweaks, and tailoring your programming to your specific goals, you can make every workout more efficient and effective. That's the topic of this interview with coach Kassem Hanson. In case you're not familiar with him, Kassem is an educator, writer, and coach, whose unique training methods prioritize exercise selection and technique to maximize muscle growth.  He's also the founder of N1, an educational resource and coaching service that specializes in completely individualized training programs and nutrition. In our conversation, Kassem and I discuss . . . The importance of exercise selection and modification in enhancing muscle and strength gains, making your training more productive Exercise tweaks and variations that can better target and stimulate specific muscle groups, including practical tips for training the quads, delts, biceps, triceps, and glutes Using cables and when cable machines beat free weights How to optimize quad activation in squats and hack squats, including technique modifications and equipment recommendations like wedges, slant boards, and footwear Programming considerations for hypertrophy, including the evolution of a training regimen as you gain experience And more . . . So, if you want to elevate and optimize your training, listen to this podcast with Kassem Hanson! Timestamps: 0:00 - Please leave a review of the show wherever you listen to podcasts and make sure to subscribe! 6:46 - How can you modify your lower body training to make it better for a 2-day per week routine? 31:25 - Try Recharge today! Go to https://buylegion.com/recharge and use coupon code MUSCLE to save 20% or get double reward points! 33:40 - For elevating heels on a squat how should someone go about that? 42:30 - What would you rather use? Dumbbells or cables? 01:04:12 - What are your thoughts on using cables for biceps, triceps, and glutes versus dumbbells and free weights? 01:06:04 - What do you use for triceps? 01:10:57 - What about glutes? 01:23:34 - Where can people find you and your work? Mentioned on the Show: Try Recharge today! Go to https://buylegion.com/recharge and use coupon code MUSCLE to save 20% or get double reward points! Kassem's Instagram: https://www.instagram.com/coach_kassem/?hl=en Kassem's YouTube Channel: https://www.youtube.com/c/N1education

Has your progress stalled, or are you experiencing unexplained fatigue? It could be low energy availability. As we strive to push our physical limits, sometimes we might inadvertently fall into the trap of Low Energy Availability.  This can lead to a condition known as Relative Energy Deficiency in Sport (RED-S) which can severely hinder not just our performance but overall health. In this episode, I'll dissect the science behind low energy availability and RED-S, and help you understand how you might be underfeeding your body despite intense training routines. You will learn about the symptoms of RED-S, its consequences, and how to prevent it. So tune in and learn how to balance your diet with your exercise and training and why it's essential to match your food intake with your energy expenditure. Timestamps: 0:00 - Please leave a review of the show wherever you listen to podcasts and make sure to subscribe! 1:24 - What is low energy availability? 4:14 - What is your energy availability and how do we calculate it? 8:03 - Try Triumph today! Go to https://buylegion.com/triumph and use coupon code MUSCLE to save 20% or get double reward points! 18:21 - What would happen if you maintain a low energy availability for too long? What are RED-S symptoms? Mentioned on the Show: Try Triumph today! Go to https://buylegion.com/triumph and use coupon code MUSCLE to save 20% or get double reward points!

Could disrupting your sleep cycle on weekends sabotage your weight loss efforts?  Does fish oil supplementation play a significant role in muscle strength gains?  Can cooling your palms between sets actually boost your reps? In this episode, we'll explore the latest research studies that explore these intriguing questions. This podcast is another installment in my Research Review series of episodes, where I give you concise and practical takeaways from studies that I think are interesting and that can help us gain muscle and strength faster, lose fat faster, perform better athletically, feel better, live longer, or get and stay healthier.  There is a ton of scientific research that gets published every year, and even if you narrow your focus to fitness research, it would still take several lifetimes to unravel the hairball of studies on nutrition, training, supplementation, and related fields.  That's why my team and I put a lot of time into reviewing, dissecting, and describing scientific studies in articles, podcasts, and books.  Oh and if you like this type of episode, let me know. Send me an email (mike@muscleforlife.com) or direct message me on Instagram (@muscleforlifefitness). And if you don't like it, let me know that too or how you think it could be better. Timestamps: 0:00 - Please leave a review of the show wherever you listen to podcasts and make sure to subscribe! 1:19 - Can staying up on weekends affect weight loss? 5:46 - Can taking fish oil help with strength gains? 13:27 - My free quiz to answer all your diet questions: www.muscleforlife.show/dietquiz 14:57 - Can cooling your palms in-between reps improve reps? Mentioned on the Show: Take this free quiz to get science-based answers to all of your diet questions: www.muscleforlife.show/dietquiz

What if fitness was about more than just aesthetics?  What if we viewed sport not just as a game, but as a transformative power in society, and training as a tool for resilience and durability?  These are just a few of the themes and questions Kelly Starrett unpacks in this podcast. In case you're not familiar with Kelly, he's a Doctor of Physical Therapy, renowned speaker, and a New York Times bestselling author, whose book Becoming a Supple Leopard made him into the biggest mobility guru in the world. In our conversation, Kelly and I delve into . . . The essential role of training for more than just aesthetics and how personal experiences led him to emphasize resilience and durability The transformative power of sport in society and the dangers of early sports specialization in young athletes The often undervalued psychoemotional components of coaching and the surprising sleep disruption side-effects of COVID-19 Debunking the sleep deprivation myth in successful people and advocating for a shift towards whole foods for improved performance and health The vital importance of communal eating in fostering unity and its profound influence on team culture The practicality and scalability of fitness practices, with a focus on creating daily routines that improve overall well-being The alarming decline in outdoor activities among children and the potential health hazards of this trend And more . . . So, if you're ready to elevate your health, durability, and longevity, don't miss this conversation with Kelly Starrett! Timestamps: 0:00 - Please leave a review of the show wherever you listen to podcasts and make sure to subscribe! 10:07 - The role of sports in society and how to transform its perception 41:06 - The vital signs of health and the importance of benchmarks for progress 38:31 - Try Whey+ risk-free today! Go to buylegion.com/whey and use coupon code MUSCLE to save 20% or get double reward points! 59:29 - The importance of small changes and consistency for long-term success 01:02:49 - Where to find Kelly Starrett's work and more resources Mentioned on the Show: Try Whey+ risk-free today! Go to buylegion.com/whey and use coupon code MUSCLE to save 20% or get double reward points! Kelly's new book Built to Move: https://www.amazon.com/Built-Move-Essential-Habits-Freely/dp/B0B9T7CWHG/?tag=mflweb-20 Kelly's YouTube Channel: https://www.youtube.com/user/sanfranciscocrossfit Kelly's Instagram: https://www.instagram.com/thereadystate/ Kelly's Website: https://thereadystate.com/ Becoming a Supple Leopard by Kelly Starrett: https://www.amazon.com/Becoming-Supple-Leopard-2nd-Performance/dp/1628600837?tag=mflweb-20

Do you want to optimize your skills and unlock your full potential?  Daniel Coyle's "The Little Book of Talent" gives us a roadmap to nurturing and enhancing our innate abilities. This book isn't about the theory of talent. Instead, it's a highly practical guide on how to nurture and hone your abilities to reach new levels of achievement. In this podcast, I'm sharing my top 10 insights from the book.  “Can you recommend a book for…?” “What are you reading right now?” “What are your favorite books?” I get asked those types of questions a lot and, as an avid reader and all-around bibliophile, I'm always happy to oblige. I also like to encourage people to read as much as possible because knowledge benefits you much like compound interest. The more you learn, the more you know; the more you know, the more you can do; the more you can do, the more opportunities you have to succeed. On the flip side, I also believe there's little hope for people who aren't perpetual learners. Life is overwhelmingly complex and chaotic, and it slowly suffocates and devours the lazy and ignorant. So, if you're a bookworm on the lookout for good reads, or if you'd like to get into the habit of reading, this book club for you. The idea here is simple: Every month, I'll share a book that I've particularly liked, why I liked it, and several of my key takeaways from it. I'll also keep things short and sweet so you can quickly decide whether the book is likely to be up your alley or not. Alright, let's get to the takeaways. Timestamps: 0:00 - Please leave a review of the show wherever you listen to podcasts and make sure to subscribe and leave a comment! 1:57 - Talent begin ignition 2:16 - Steal it! 3:01 - Key to practice and the concept of reach 4:08 - Engraving the blueprint of the skill on your mind 4:49 - Daily Practice snacks vs weekly practice 5:06 - Slow practice and the magnifying glass 5:19 - The first perfect rep 5:47 - Exhaustion is the enemy 6:08 - Exaggerate it! 6:35 - Solo practice and the sweet spot 7:02 - The Little Black Book of Workout Motivation: https://legionathletics.com/products/books/the-little-black-book-of-workout-motivation/ Mentioned on the Show: The Little Black Book of Workout Motivation is a bestselling fitness book that helps you overcome the mental blocks that are keeping you unmotivated, unhappy, and unhealthy: https://legionathletics.com/products/books/the-little-black-book-of-workout-motivation/

What's the best workout split? Is high cholesterol a problem even if you're in shape? Should you incorporate cardio while you're bulking? In this episode, I take on these questions and more, sourced from my Instagram followers who participate in my regular Q&A posts. As always, these questions come directly from my Instagram followers, who take advantage of my weekly Q&As in my stories. If you have a question you're dying to have answered, make sure you follow me on Instagram (@muscleforlifefitness) and look out for the Q&A posts. Your question might just make it into a podcast episode! If you like this type of episode, let me know. Send me an email (mike@muscleforlife.com) or direct message me on Instagram. And if you don't like it, let me know that too or how you think it could be better. Timestamps: 0:00 - Please leave a review of the show wherever you listen to podcasts and make sure to subscribe! 1:26 - Thoughts on Andrew Tate? 2:08 - As long as you do same sets per week does it matter if you hit body parts once or twice? 3:57 - You recommended Die with Zero. Do you have any other recommendations? 4:12 - I have high blood pressure and want to get back into strength training. Is it safe to do? 4:49 - Is a cycle desk a good choice to get in daily steps? 6:12 - Effective lower chest suggestions? 6:47 - Any remedies for uneven strength on the left and right side? 8:00 - How often should I take sets to failure? 15:17 - My free meal planning tool: buylegion.com/mealplan 16:03 - Opinion on barbell pads being used for back squats? 16:42 - Should I be progressively overloading while cutting or keep my RPE high? 18:18 - Cutting while on TRT in deficit is different than cutting normally? 20:32 - Is there any evidence to the legs up on the wall for relaxation being raved about? 20:53 - Hydration - do you have a rule? Does seltzer count? How many millimeters per kilogram? 21:26 - Do you stop walking/cardio when you are clean bulking? 22:11 - Do you consider high cholesterol an issue when you are in shape? 22:58 - Favorite workout split (for both general all-around training and specialization routines)? Mentioned on the Show: Want a free meal planning tool that figures out your calories, macros, and micros, and allows you to create custom meal plans for cutting, lean gaining, and maintaining in under 5 minutes? Go to https://buylegion.com/mealplan and download the tool for free!

In this podcast, I interview Nicole, a mother who had been struggling with her fitness journey until she found my one-on-one coaching service.  With the help of my book and her coach, Jamie, she managed to redefine her body, learned about proper nutrition, and built a consistent fitness routine that helped her transform her life. Before she found my program, Nicole relied on guidance from people at the gym with no formal coaching. After gaining weight and struggling to make progress, she realized she needed a structured approach to her training.  She was initially skeptical of online coaching but gave it a shot.  In 60 weeks of coaching, she's lost 8 inches from her waist and 15% body fat while dramatically increasing her key lifts, drastically improving her body composition and strength.  Nicole's story is not just about physical transformation. It's also about changing her relationship with food, understanding the importance of nutrition, the challenge of adjusting to a higher protein diet, and the benefits she experienced from lean bulking.  Tune in to hear about Nicole's inspiring transformation and the key lessons she learned along the way. Timestamps: 0:00 - Please leave a review of the show wherever you listen to podcasts and make sure to subscribe! 4:54 - Where did you start on your fitness journey? 11:27 - When you were bulking, did you notice any benefits in how you were feeling? 16:15 - Legion VIP One-on-One Coaching: https://www.muscleforlife.show/vip 18:40 - What was your diet like before you started your journey? 24:22 - When you were reading the book, did you not have a nutrition routine? Did that only change when you started the coaching program? 34:45 - Is there anything you wish you had known before you started your fitness journey? 37:16 Has there been anything that has been crucial to your success that you weren't expecting? 39:56 - Was it a tough adjustment  to start eating more protein? 41:32 - Is there anything else that I didn't ask that maybe you wanted to discuss? Mentioned on the show:  Legion VIP One-on-One Coaching: https://www.muscleforlife.show/vip

Upper lower split routines are a go-to for many fitness enthusiasts due to their simplicity, flexibility, and effectiveness.  By separating workouts into two types - upper-body and lower-body, these routines allow for a comprehensive, efficient training regimen. However, these routines need to be programmed correctly, focusing on the right exercises, sets, and reps to prevent overtraining or injuries. In this episode, we dive deep into the world of upper lower split routines. You'll learn what they are, why they're beneficial, and how they make it easy to train all muscle groups twice per week without overextending yourself. Additionally, I'll walk you through the best 3-, 4-, and 5-day upper lower split routines for gaining muscle and strength.  If you're looking to enhance your workout and see more results, this episode is a must-listen! Timestamps: 0:00 - Please leave a review of the show wherever you listen to podcasts and make sure to subscribe! 1:13 - What is an Upper and Lower split routine? 7:46 - Why can an upper and lower split routine make it easy to train all muscle groups twice per week? 17:08 - Why upper and lower split routines allow for plenty of rest 19:16 - Why is it important to wait 48 hours before you train a muscle group again? 20:19 - Try Pulse today! Go to https://buylegion.com/pulse and use coupon code MUSCLE to save 20% or get double reward points! 22:29 - The best 4-day upper and lower split workout routine 33:53 - The best 3-day upper and lower split workout routine 36:40 - The best 5-day upper and lower split workout routine Mentioned on the Show: Try Pulse today! Go to https://buylegion.com/pulse and use coupon code MUSCLE to save 20% or get double reward points!

In this installment of the Best of Muscle For Life, you'll hear hand-picked clips from three popular MFL episodes: an interview with “Knees-Over-Toes-Guy” Ben Patrick on fixing painful and dysfunctional knees, a monologue and practical guide to muscle protein synthesis, and a motivational episode on the Law of Large Numbers and its relation to luck. Some people—my favorite people—listen to most or even all of my podcasts, but my wizbang analytics tell me that while many listeners tune in on a regular basis, they don't catch every installment of Muscle for Life and thus miss out on insights that could help them do at least a little better inside and outside the gym. That's why I do “best of” episodes that contain a few of the most practical and compelling ideas, tips, and moments from the more popular episodes I've published over the years. This way, you can learn interesting insights that you might have otherwise missed and find new episodes of the show to listen to. So, in this installment of The Best of Muscle for Life, you'll be hearing hand-picked morsels from three episodes: “Knees-Over-Toes-Guy” Ben Patrick on Fixing Painful and Dysfunctional Knees (Originally published 7/7/2021) The Definitive (And Practical) Guide to Muscle Protein Synthesis (Originally published 8/3/2020) Motivation Monday: Why the Law of Large Numbers > Luck (Originally published 5/28/2018) And we'll be starting with number one, “Knees-Over-Toes-Guy” Ben Patrick on Fixing Painful and Dysfunctional Knees. Timestamps: 0:00 - Please leave a review of the show wherever you listen to podcasts and make sure to subscribe! 3:24 - “Knees-Over-Toes-Guy” Ben Patrick on Fixing Painful and Dysfunctional Knees 15:49 - Find the Perfect Strength Training Program for You: www.muscleforlife.show/trainingquiz 16:37 - The Definitive (And Practical) Guide to Muscle Protein Synthesis 26:53 - Motivation Monday: Why the Law of Large Numbers > Luck Mentioned on the Show: Find the Perfect Strength Training Program for You in Just 60 Seconds: http://www.muscleforlife.show/trainingquiz

If you want to not only get fit, but stay fit, you need to know both consistency and sustainability. But how do you make fitness a sustainable part of your life? And how do you maintain balanced nutrition while staying active?  These are some of the questions Jordan Syatt tackles in our conversation. Jordan is a world record powerlifter, Gary Vaynerchuk's personal trainer, and the owner of Syatt Fitness. His down-to-earth approach to fitness and nutrition has made him a much-loved figure in the fitness community, and he shares his wealth of knowledge with us in this episode. In our conversation, Jordan and I discuss . . . Making fitness a sustainable part of your life Determining what is too much and what is too little in fitness The role of high-intensity work in a balanced fitness routine The benefits of high-intensity cardio in conjunction with weightlifting Effective kettlebell swing loads for beginners His philosophy on nutrition and tips for achieving balance And more . . . So, if you're ready to make your fitness routine more sustainable and improve your nutrition, don't miss this conversation with Jordan Syatt! Timestamps: 0:00 - Please leave a review of the show wherever you listen to podcasts and make sure to subscribe! 10:37 - How to make fitness more sustainable? 13:39 - What is too much and what is too little? 24:43 - Legion VIP One-on-One Coaching: https://www.muscleforlife.show/vip 26:24 - What are your thoughts on high-intensity work? 30:19 - Can high-intensity cardio help with working out with weights? 35:40 - For people who want to try kettlebell swings, what kind of load are you working with? 40:15 - What is your take on nutrition? 01:03:54 - Are there any other quick tips for balance with nutrition? 01:10:13 - Where can people find you and your work? Mentioned on the Show: Legion VIP One-on-One Coaching: https://www.muscleforlife.show/vip  Jordan's Youtube: https://www.youtube.com/@jordansyatt Jordan's Instagram: https://www.instagram.com/syattfitness/?hl=en Jordan's Podcast: http://hyperurl.co/qfk6kz Jordan's Website: https://www.syattfitness.com/

Weekends are often seen as a time to relax, unwind, and break away from the daily routine.  Unfortunately, this often leads to overeating and weight gain. But does it have to be this way? In this episode, I'll give you strategies that can help you maintain your health and fitness goals without sacrificing the enjoyment of your weekends. I'll share 5 simple, yet effective tips to avoid weekend weight gain. If you're struggling with keeping your diet on track over the weekend or if you're just curious about the topic, this episode is for you. Timestamps: 0:00 - Please leave a review of the show wherever you listen to podcasts and make sure to subscribe! 2:51 - Tip #1 - Include fun activities 3:18 - Tip #2 - Don't drink too much alcohol 4:08 - Tip #3 -Take some time to relax on the weekends 4:46 - Tip#4 - Skip breakfast on the weekends or eat it? 6:30 - Tip #5 - Eat moderately when eating out 11:52 - My award-winning fitness books for men and women: https://legionathletics.com/products/books/ Mentioned on the Show: My award-winning fitness books for men and women: https://legionathletics.com/products/books/

Is working out with machines enough or do you need free weights?  How do you deal with accumulated fatigue? Is the war on seed oil justified?  What's the best espresso machine for your morning kickstart? These are just a handful of the questions I'm answering in this Q&A episode. As always, these questions come directly from my Instagram followers, who take advantage of my weekly Q&As in my stories. If you have a burning question, follow me on Instagram (@muscleforlifefitness) and keep an eye out for these Q&A opportunities. Your question might just make it into a podcast episode! If you like this type of episode, let me know. Send me an email (mike@muscleforlife.com) or direct message me on Instagram. And if you don't like it, let me know that too or how you think it could be better. Timestamps: 0:00 - Please leave a review of the show wherever you listen to podcasts and make sure to subscribe! 1:18 - Is working out using only machines enough? 3:02 - When is Legion going to offer an amino supplement? 3:59 - Caught a cold on my de-load week how long should I rest? 5:04 - I'm trying to quit my work email addiction any tips? 5:16 - Thoughts on the recent study with cadmium and lead in dark chocolate? 6:42 - Are you planning on writing beyond thinner leaner stronger? 8:01 - What's the deal with oats? 8:39 - Lunges or leg press? 9:19 - When should you incorporate joint supplements? 10:17 - Is there any evidence that eating large meals before bed is bad? 12:46 - AD 14:13 - Do you still advocate working fasted lifting and cardio for stubborn fat? 16:39 - Client wants to go into surplus but doesn't want to go to the gym, they only have 8'lb dumbbells what now? 17:55 - Is there an espresso machine you recommend? 19:16 - What is a topic in fitness that you use to believe very strongly on but not anymore? 28:13 - How do you feel about the decline bench press? 28:48 - Why go with a wider grip with OHP than the traditional narrower grip? 29:44 - The war on seed oil continues are you avoiding it? If so what are you replacing it with? 30:58 - How do you deal with accumulated fatigue? Mentioned on the Show: Find the Perfect Strength Training Program for You in Just 60 Seconds: http://www.muscleforlife.show/trainingquiz

Have you ever struggled with emotional eating or food cravings from stress?  Many of us have. They can be two of the biggest hurdles in any weight loss journey.  Part of the problem is people lack practical strategies for dealing with these obstacles. I wanted to bring Dr. Allan Bacon onto the podcast to help remedy that. In case you're not familiar with him, Allan is a certified personal trainer through the National Academy of Sports Medicine, a certified USA powerlifting, physique, and bodybuilding coach, and a certified nutritionist. He has also been formulating supplements professionally for over a decade.  Specializing in personalized fitness and nutrition programming, Allan's coaching experience extends from the average Joe to Arnold Classic competitors and American record-holding weightlifters. So, he knows how to work with people of all types and get results. In our conversation, Allan and I discuss . . . The concept of emotional eating and how it differs from physical hunger Practical tools and tips for controlling cravings and managing emotional eating How to handle common emotional eating triggers and dealing with unsupportive friends or family Common life stressors that lead to emotional eating and positive ways to manage stress effectively The impact of emotional eating and stress on weight loss journeys and the importance of self-empathy and understanding And more . . . So, if you're looking for effective ways to manage emotional eating and beat cravings and stress-related barriers to your weight loss goals, don't miss this conversation with Dr. Allan Bacon! Timestamps: 0:00 - Please leave a review of the show wherever you listen to podcasts and make sure to subscribe! 3:43 - What is emotional eating? 7:12 - What are some other tips that can help people deal with emotional eating? 8:50 - What are some common triggers? 13:26 - How do you deal with outside influences when they don't agree with your lifestyle? 21:47 - What are some common life stressors that you help your clients with? 31:11 - BOGO 50% Off! buylegion.com 32:51 - What are some positive ways people can deal with stress? 38:19 - What are some practical tools to manage emotional hunger and cravings? 01:02:20 - What are your thoughts on waiting 15 minutes before indulging? 01:07:02 - Where can people find you and your work? Mentioned on the Show: Buy one supplement get one 50% off during my big July 4th sale! Plus, get a free $20 gift card on orders over $99. Go to buylegion.com to save now! Use coupon code MUSCLE to get double reward points! Allan's Instagram: www.instagram.com/drallanbacon/ Allan's Website: www.mauiathletics.com

Vitamins and minerals are critical for our overall health, yet deficiencies and insufficiencies are surprisingly common. But what's the difference between a deficiency and an insufficiency? How do these issues impact our body? Most importantly, how can we fix them? In this episode, we'll explore these concepts in detail and provide insight into the five most common vitamin and mineral issues: Potassium, Vitamin D, Vitamin K, Magnesium, and Zinc. If you've been wondering if you might be falling short on these key nutrients, or if you're just curious about the topic, this is the episode for you. Tune in as we uncover the hidden impact of deficiencies and insufficiencies, and provide practical tips to ensure your body is getting the micronutrients it needs. Understanding these principles can be a game changer for your health and wellbeing, so don't miss out! Timestamps: 0:00 - Please leave a review of the show wherever you listen to podcasts and make sure to subscribe! 1:46 - What is the difference between deficiencies and insufficiencies? 9:05 - What are the two ways insufficiencies harm the body? 13:22 - My new Vitamin D & K Supplement: https://buylegion.com/vitamindk 17:06 - Potassium and insufficiencies 20:36 - Vitamin D insufficiencies 22:18 - Vitamin K insufficiencies 27:47 - Magnesium insufficiencies 32:03 - Zinc insufficiencies Mentioned on the Show: Get my new Vitamin D & K supplement risk-free today! Go to https://buylegion.com/vitamindk and use coupon code MUSCLE to save 20% or get double reward points!

Is the behind-the-neck press the secret to well-developed delts?  Does cardio actually boost muscle growth, rather than hindering hypertrophy?  Are we becoming "desensitized" to obesity and what're the repercussions?  In this episode, we'll explore the latest scientific studies that shed light on these questions. This podcast is another installment in my Research Review series of episodes, where I give you concise and practical takeaways from studies that I think are interesting and that can help us gain muscle and strength faster, lose fat faster, perform better athletically, feel better, live longer, or get and stay healthier.  There is a ton of scientific research that gets published every year, and even if you narrow your focus to fitness research, it would still take several lifetimes to unravel the hairball of studies on nutrition, training, supplementation, and related fields.  That's why my team and I put a lot of time into reviewing, dissecting, and describing scientific studies in articles, podcasts, and books.  Oh and if you like this type of episode, let me know. Send me an email (mike@muscleforlife.com) or direct message me on Instagram (@muscleforlifefitness). And if you don't like it, let me know that too or how you think it could be better. Timestamps: 0:00 - Please leave a review of the show wherever you listen to podcasts and make sure to subscribe! 2:33 - Is it safe to do the behind-the-neck press? Is it effective? 7:20 - Can cardio help with muscle growth? 13:50 - My free quiz to answer all your diet questions: www.muscleforlife.show/dietquiz 15:31 - The normalization of obesity and the body positivity movement Mentioned on the Show: Take this free quiz to get science-based answers to all of your diet questions: www.muscleforlife.show/dietquiz

Understanding the psychology of dieting is crucial for long-term weight loss and improved health.  In this episode, I interview fitness expert, New York Times bestselling author, and nutrition advisor for LeBron James and Arnold Schwarzenegger, Adam Bornstein, about diet psychology and sustainable weight loss, which is the subject of his new book, You Can't Screw This Up. With over two decades in the industry, Adam has witnessed countless struggles people face when trying to improve their health, despite an abundance of resources and information at their disposal.  In this interview, he breaks down these challenges and offers practical strategies to navigate them successfully. In our conversation, Adam and I discuss . . . The personal connection and motivation behind his new book The psychological barriers to effective dieting and how to overcome them The truth about meal planning and its role in achieving sustainable health goals The concept of "minimum effective dose" in training and why more is not always better Practical strategies for creating meal boundaries and incorporating takeout food effectively in your diet And more . . . So, if you're ready to understand dieting better and set yourself up for sustainable weight loss, tune in to this episode with Adam Bornstein! Timestamps: 0:00 - Please leave a review of the show wherever you listen to podcasts and make sure to subscribe! 4:19 - What is the personal connection to "You Can't Screw This Up"? 7:57 - Is dieting the 20% that gives you the 80% in results? 29:22 - What is your take on meal planning? 27:41 - BOGO 50% Off during my July 4th sale! https://buylegion.com/ 35:31 - What are some tools that can help make meal boundaries? 43:34 - How can you make takeout food work in a diet? 53:31 - Where can people find you and your work? Mentioned on the Show: Buy one supplement get one 50% off during my big July 4th sale! Plus, get a free $20 gift card on orders over $99. Go to buylegion.com to save now! Use coupon code MUSCLE to get double reward points! Adam Bornstein's Book You Can't Screw This Up: https://www.amazon.com/You-Cant-Screw-This-Up/dp/0063230577/?tag=mflweb-20 Adam's Instagram: www.instagram.com/bornfitness Adam's Website: www.bornfitness.com

Do you deal with rest-day guilt? What's with the marketing of essential amino acids? How can you start waking up earlier? Can HIIT replace the “10,000 steps rule”? How do you calculate your cutting macros if you're nursing? These are just some of the questions I'm answering in this Q&A episode. As always, these questions come directly from my Instagram followers, who take advantage of my weekly Q&As in my stories. If you have a burning question, follow me on Instagram (@muscleforlifefitness) and keep an eye out for these Q&A opportunities. Your question might just make it into a podcast episode! If you like this type of episode, let me know. Send me an email (mike@muscleforlife.com) or direct message me on Instagram. And if you don't like it, let me know that too or how you think it could be better. --- Timestamps: 0:00 - Please leave a review of the show wherever you listen to podcasts and make sure to subscribe! 1:34 - What is the most you ever benched? 2:50 - Why do people market essential amino acids? 3:13 - Did your philosophy change from 4-6 reps to 8-10 reps? 5:20 - What are the first five steps newbies should take for weight loss and health? 6:55 - What are some ways to become more articulate? 9:07 - Will you ever make an electrolyte powder? 10:55 - I feel guilty for skipping workouts when sick or on off days. How do I deal with this? 11:57 - Find the Perfect Strength Training Program for You: www.muscleforlife.show/trainingquiz 12:43 - My knees are cracking when I squat what should I do? 13:51 - Are below the knee rack pulls a good replacement for deadlifts if you have lower back pain? 14:26 - How do you keep your partner motivated? 14:56 - Best country in the world outside the US? 15:18 - How many workouts per week during a cut? 16:20 - Any recommendations on walking pads or foldable treadmill? 17:27 - Can consuming connective tissue in meat increase collagen levels? 17:48 - How is your high volume calf training going? 19:47 - Got any suggestions on how to wake up earlier? 20:41 - You're not going to like this, but performance tees please? 22:18 - Can HIIT replace the 10k steps rule? 22:55 - What made you want to write the fourth edition of BLS and what part of the 3rd edition did you not like? 24:42 - How did your testosterone levels test come out? 26:05 - What is the secret? 26:16 - How do you increase your midi-chlorians? 26:38 - How would you calculate deficit macros while nursing? --- Mentioned on the Show: Find the Perfect Strength Training Program for You in Just 60 Seconds: http://www.muscleforlife.show/trainingquiz

Aggressive dieting often has a negative connotation, but does it actually work for weight loss and muscle maintenance?  To delve into this topic and other aspects of nutrition science, I interview Martin MacDonald in this episode. Martin is a Clinical Performance Nutritionist, a senior lecturer at the Mac-Nutrition Uni (an evidence-based online nutrition course), and a renowned speaker in the realm of nutrition science. With his deep knowledge of nutrition science and experience in the field, Martin shares his perspectives on dieting and nutrition in this episode. In our conversation, Martin and I discuss . . . The concept of aggressive dieting and the evidence in its favor for weight loss and maintenance The impact of traditional calorie-restricted diets on muscle loss (and how to recover it) How to calculate your maximum calorie deficit The challenges of aggressive dieting and how to adopt a flexible approach The myths around muscle loss during weight loss and the reality behind it The negative effects of aggressive dieting and calorie deficits on bone health, fertility, and obsessive tendencies Misconceptions about maintaining a larger calorie deficit The benefits of aggressive dieting for developing better eating habits The concept of "sugar addiction" and strategies to diminish the desire for high-sugar and high-fat foods And more . . . So, if you're looking to understand aggressive dieting better and explore the field of nutrition science, be sure to listen to this conversation with Martin MacDonald! --- Timestamps: 0:00 - Please leave a review of the show wherever you listen to podcasts and make sure to subscribe! 3:38 - What is aggressive dieting? 21:54 - Where can people find your calculator? 29:10 - Can an aggressive diet help your relationship with food? 32:39 - Shop Legion Supplements Here: https://buylegion.com/ and use coupon code MUSCLE to save 20% or get double reward points! 40:35 - What is mac-nutrition uni? 45:17 - Who is Mac Nutrition Uni aimed for? Is it for practitioners? 51:46 - Where can people find you and your work? -- Mentioned on the Show: Shop Legion Supplements Here: https://buylegion.com/ and use coupon code MUSCLE to save 20% or get double reward points! Mac-Nutrition Uni: www.mac-nutritionuni.com Martin's Instagram: www.instagram.com/martinnutrition Martin's Podcast: Not Another Nutrition Podcast

Many gym-goers want to know if using marijuana can interfere with their gains or negatively impact their progress. However, the controversial ban of American sprinter, Sha'Carri Richardson, from the 2021 Tokyo Olympics due to a positive marijuana test also ignited a global debate about whether weed can be performance-enhancing. In this episode, we take a deep dive into the scientific research surrounding marijuana and its potential impacts on athletic performance, muscle growth, strength, and endurance.  We'll discuss what marijuana is and evaluate its potential benefits and drawbacks in the context of athletic performance and bodybuilding. Whether you're an athlete, fitness enthusiast, or someone interested in the science of fitness, this episode will provide you with evidence-based insights into the complex relationship between marijuana and fitness. --- Timestamps: 0:00 - Please leave a review of the show wherever you listen to podcasts and make sure to subscribe! 1:27 - What type of performance effects does marijuana cause? 3:59 - How does marijuana affect strength? 6:58 - Can marijuana help improve muscle growth? 9:20 - Try Whey+ risk-free today! Go to buylegion.com/whey and use coupon code MUSCLE to save 20% or get double reward points! 11:50 - Can marijuana reduce pain? 15:38 - How does marijuana help anxiety? --- Mentioned on the Show: Try Whey+ risk-free today! Go to buylegion.com/whey and use coupon code MUSCLE to save 20% or get double reward points!

In this installment of the Best of Muscle For Life, you'll hear hand-picked clips from three popular MFL episodes: an interview with Dan John on quick, efficient strength training workouts, a monologue on whether taking naps can help you gain muscle and strength faster, and a motivational episode on doing the real work and developing skill over “hacks” and shortcuts.  Some people—my favorite people—listen to most or even all of my podcasts, but my wizbang analytics tell me that while many listeners tune in on a regular basis, they don't catch every installment of Muscle for Life and thus miss out on insights that could help them do at least a little better inside and outside the gym. That's why I do “best of” episodes that contain a few of the most practical and compelling ideas, tips, and moments from the more popular episodes I've published over the years. This way, you can learn interesting insights that you might have otherwise missed and find new episodes of the show to listen to. So, in this installment of The Best of Muscle for Life, you'll be hearing hand-picked morsels from three episodes: Dan John on “Easy Strength” For Quick, Efficient Workouts That Really Work (Originally published 8/11/2021) Can Naps Help You Gain Muscle and Strength Faster? (Originally published 9/10/2021) Motivation Monday: “Secrets” Don't Work Unless You've Worked for Them (Originally published 3/26/2018) And we'll be starting with number one, Dan John on “Easy Strength” For Quick, Efficient Workouts That Really Work. Timestamps: 0:00 - Please leave a review of the show wherever you listen to podcasts and make sure to subscribe! 3:26 - Dan John on “Easy Strength” For Quick, Efficient Workouts That Really Work 16:05 - My free meal planning tool: buylegion.com/mealplan 17:28 - Can Naps Help You Gain Muscle and Strength Faster? 25:39 - Motivation Monday: “Secrets” Don't Work Unless You've Worked for Them Mentioned on the Show: Want a free meal planning tool that figures out your calories, macros, and micros, and allows you to create custom meal plans for cutting, lean gaining, and maintaining in under 5 minutes? Go to https://buylegion.com/mealplan and download the tool for free!