Podcasts about build muscle

MAPS BOGO - https://mapsbogo.com You're working harder than ever and your body is going nowhere. Sound familiar? In this episode of Mind Pump Show, Sal, Adam, and Justin make the case that more time in the gym is not just unhelpful for most people, it is actively working against you. The breakdown recovery trap is real, it is common, and it is the reason your five-days-a-week grind keeps producing the same disappointing results.  0:21 Episode hook and topic overview 2:29 Who falls into the overtraining trap 3:06 Two types of people who do too much 6:14 Why minimal stress is the goal 7:34 Activity vs. working out: the key distinction 10:15 The breakdown recovery trap explained 12:10 Minimal dose for maximum effect 16:34 Doug Egge's story and the origin of Mind Pump 18:39 Why strength training is the highest-leverage choice 20:47 15 minutes a day vs. two longer sessions 27:36 Leaving two reps in the tank 29:55 MAPS 15 and MAPS Anywhere offer Legion - https://buylegion.com/mindpump (code: mind pump)

Get the 200+ Page Optimal Living Daily Workbook (PDF) - Free. Want to turn today's episode into an actionable plan? Join the Optimal Living Weekly newsletter and I'll send you our 200-page digital workbook immediately. It's packed with the best takeaways from the show, formatted for easy reading and implementation at home. Get your free PDF workbook here: https://oldpodcast.eo.page/join Discover all of the podcasts in our network, search for specific episodes, get the Optimal Living Daily workbook, and learn more at: OLDPodcast.com Episode 3512: Christian Finn explains how to set up training, nutrition, and recovery so that muscle survives a calorie deficit. He recommends resistance training several times a week, a deficit of roughly 15 to 20 percent below maintenance, and enough protein to hold on to lean mass. He also points to research showing that short sleep shifts weight loss away from fat and toward fat-free mass. Read along with the original article(s) here: https://muscleevo.net/calorie-deficit/ Quotes to ponder: "As a general rule, aim for a calorie deficit somewhere between 15-20% below your maintenance calorie intake." "Without enough protein, you'll find it extremely difficult to retain muscle mass, let alone gain any." "Getting adequate amounts of rest is also critical when it comes to building muscle while losing fat." Optimal Health Daily is a daily health and wellness podcast where we narrate the best articles on nutrition, fitness, weight loss, and healthy habits, read to you by a professional narrator so you can improve your health a little more every day. Learn more about your ad choices. Visit megaphone.fm/adchoices

Want to get even more jacked? Grab the RP Hypertrophy App for your training, and maximize your gym efforts with the RP Diet Coach App to nail your nutrition.   Dr. Pak's Links: Website: drpak.com Instagram: @dr__pak YouTube: @Dr__Pak Book: Train Smarter, Not Longer Timestamps 00:00 Knicks, the World Cup, and European sports culture 07:46 Is one set enough to build muscle? 11:28 What the research says about volume and strength 14:33 Low-volume training for muscle and health 18:58 Mechanisms versus real-world training outcomes 21:17 Building muscle versus maintaining it 28:47 Progressive overload and ramping up volume 34:54 Strength gains versus muscle growth 40:01 Why all-out intensity is romanticized 47:13 Practical volume and intensity takeaways  

If YOU'RE ready to make real, sustainable change in your life, jump on a free call with us - https://physiquedevelopment.typeform.com/to/ToP9TYLEToday, we're talking about five training mistakes that are actually preventing you from building muscle. You may be doing EVERYTHING ELSE right, but if you are doing these five things… Chances are you aren't seeing growth. And we're not talking surface-level tips here—this is the wake-up call you need to truly see change. Join Alex and Sue as they dive into how to get out of your own way and the two choices you have. Will you keep trying to out-discipline your discomfort or will you learn to embrace support and growth even when the process feels messy and imperfect?Have questions for future episodes or a topic you'd like us to cover? Submit them here - https://forms.gle/AEu5vMKNLDfmc24M7As always, it is our goal not only to supply you, the listener, with valuable insights on the topics or questions but also to plant some seeds for further research and thought. Be sure to like and subscribe and leave us a review if you loved this episode!Timestamps:(0:00) Today's topic(2:00) Mistake #1(5:11) Mistake #2(13:24) Mistake #3(19:58) Mistake #4(23:23) Mistake #5(27:48) The only 2 options you haveOPTIMIZE Your Muscle-Building:Why You're Not Building Muscle Even Though You Lift Weights - https://pod.fo/e/3542c6Why You DON'T Need a Huge Surplus to Build Muscle - https://pod.fo/e/358b03How to Build Muscle While MINIMIZING Fat Gain (Part 1) - https://pod.fo/e/35d759How to Build Muscle While MINIMIZING Fat Gain (Part 2) - https://pod.fo/e/361fc8How Long Should a Muscle‑Building Phase Really Last? - https://pod.fo/e/366a56Follow us on Instagram:Coach Alex - https://www.instagram.com/alexbush__Coach Sue - https://www.instagram.com/suegainzPhysique Development - https://www.instagram.com/physiquedevelopment_Physique Development Podcast - https://www.instagram.com/physiquedevelopmentpodcast----Produced by: David Margittai | In Post MediaWebsite: https://www.inpostmedia.comEmail: david@inpostmedia.com© 2026, Physique Development LLC. All rights reserved.

Are you looking for an online personal trainer but aren't sure where to start? Maybe you want to build strength, lose weight, improve your fitness, or feel better in your body after 40—but you don't know what type of workouts you should be doing or how to find the right coach. In this episode, Michele Riechman with her Doctorate in Physical Therapy, Health Coach, and Online Personal Trainer, explains what women over 40 should look for in an online personal trainer and why strength training is one of the most important things you can do as you age. You'll learn: Why strength training is essential for women over 40 How building muscle can improve confidence, energy, and overall health What makes a good online personal trainer Questions to ask before hiring a fitness coach Why personalized workouts are important as your body changes How to start strength training safely whether you are a beginner or more advanced If you are looking for an online personal trainer for women over 40 who can help you build strength, create healthy habits, and feel confident in your body, this episode is for you. Mentioned in this episode:

Get the 200+ Page Optimal Living Daily Workbook (PDF) - Free. Want to turn today's episode into an actionable plan? Join the Optimal Living Weekly newsletter and I'll send you our 200-page digital workbook immediately. It's packed with the best takeaways from the show, formatted for easy reading and implementation at home. Get your free PDF workbook here: https://oldpodcast.eo.page/join Discover all of the podcasts in our network, search for specific episodes, get the Optimal Living Daily workbook, and learn more at: OLDPodcast.com Episode 3511: Christian Finn explains why building muscle in a calorie deficit is possible, even though a surplus makes it happen faster. He describes how stored body fat can supply the energy for new muscle protein, what a calorie deficit actually is, and why the bathroom scale alone gives a limited picture of a changing body composition. He suggests tracking waist size, scale weight, and gym performance together instead. Read along with the original article(s) here: https://muscleevo.net/calorie-deficit/ Quotes to ponder: "Yes, it is possible to gain muscle in a calorie deficit. Not everyone can do it, and not everyone can do it to the same extent." "In truth, a calorie surplus isn't necessary in order to gain muscle tissue. That's because your body can use the energy supplied by body fat to power muscle growth." "Put differently, while you can't turn fat into muscle, stored fat can be used to supply the energy required to make your muscles bigger." Optimal Health Daily is a daily health and wellness podcast where we narrate the best articles on nutrition, fitness, weight loss, and healthy habits, read to you by a professional narrator so you can improve your health a little more every day. Learn more about your ad choices. Visit megaphone.fm/adchoices

In this episode of The Macro Hour, Nikkiey Stott is joined by WarriorBabe Brand Voices Maggie Topham and Andrea Simulis for a conversation that tackles some of the biggest fitness trends and misconceptions circulating on social media today.Together, they answer listener questions and share their thoughts on topics ranging from muscle building and protein to Pilates, meal timing, and the habits that actually support long-term results. Throughout the conversation, they separate fact from fiction and offer practical advice to help women stop chasing trends and start focusing on what truly works.If you've ever felt overwhelmed by conflicting health and fitness advice online, this episode will help you cut through the noise and refocus on the fundamentals that create lasting change.✨ Connect with Maggie and Andrea on Instagram: Maggie Topham: @func_health Andrea Simulis: @andreafit4 Join Our Free WarriorBabe CommunityTake the Free Quiz - Get Your Personalized WB4 Plan Get Toned With The Macro Method + 7 Bonus Gifts  If you've got a story about how The Macro Hour Podcast has positively impacted your life, we'd love to hear from you! Fill out this short form for a chance to be featured!Wanna collaborate with WarriorBabe? Click HERE! Follow Nikkiey and WarriorBabe's Socials:WarriorBabe - Instagram | Facebook | YouTube | WebsiteNikkiey - Instagram | Facebook | TikTok Welcome to The Macro Hour Podcast, where we talk about mindset, methodology, and tactics that will help you lose body fat, build muscle, be strong, and feel insanely confident. We've got a no-bullshit, no-nonsense approach with a lot of love ...

Dr. Tony Boutagy holds a PhD in Exercise and Sports Science and returns to dive into the research on sex differences, muscle growth, aging, cardio, recovery, grip strength, and several persistent myths in the fitness industry.Tony joins me to discuss:• Whether men and women need meaningfully different training programs to build muscle• Relative versus absolute differences in muscle-building potential• Whether sex-based differences matter more than individual differences between people• Why training goals should drive programming more than gender• How personal preference affects exercise selection, adherence, and results• Bone-health considerations for women• Why more credentialed professionals are appearing on large podcasts and making unsupported or misleading claims about women's training• Whether grifting PhDs and doctors are actually outliers• Why misinformation can be financially and socially rewarded online• Whether evidence-based professionals are becoming more willing to publicly challenge bad information• The role of scientific consensus versus individual expert opinion• Whether cardio can support muscle growth• How concurrent training should be considered when hypertrophy is the goal• Whether recovery from resistance training meaningfully slows as we age• The relationship between grip strength and longevity• Why grip strength may function as a broader marker of health rather than a magical intervention itself• What people actually mean when they talk about “stabilizer muscles”• Why the stabilizer-muscle discussion needs more nuance• And much moreFollow Tony on Instagram:@tonyboutagyCHAPTERS04:12 Hormones and Muscle Growth09:27 Program for Goals, Not Gender13:20 Bone Health for Women14:57 Why Misinformation Gets Rewarded24:43 PhDs, Social Media, and Scientific Consensus29:38 Cardio and Hypertrophy35:14 Recovery and Aging40:18 Grip Strength and Longevity44:22 Stabilizer Muscles Explained50:10 Final Thoughts and ResourcesSUPPORT THE SHOWIf this episode helped you better understand sex differences, muscle growth, aging, or fitness misinformation:• Subscribe and check out more episodes• Share the episode on social media and tag @andrewcoatesfitness• Send it to someone who has been told women need an entirely different approach to building muscleFOLLOW ANDREW COATESInstagram: @andrewcoatesfitnesshttps://www.andrewcoatesfitness.comPARTNERS AND RESOURCESRP STRENGTH APPUse code COATESRP:https://www.rpstrength.com/coatesJUST BITE ME MEALSUse code ANDREWCOATESFITNESS for 10% off:https://justbitememeals.comMACROSFIRST — FREE PREMIUM TRIAL• Download MacrosFirst• Begin setting up your account• When asked, “How did you hear about us?” enter: ANDREWKNKG BAGS — 15% OFFhttps://www.knkg.com/Andrew59676VERSA GRIPPShttps://www.versagripps.com/andrewcoatesTRAINHEROIC — FREE 90-DAY TRIAL• Visit: https://www.trainheroic.com/liftfree• Reply to the email you receive or email trials@trainheroic.com• Let them know Andrew sent youL1 BIOMECHANICS AND ASSESSMENT COURSEUse code COATES:https://pro.activelifeprofessional.com/assessmentworkshopevents

90 Day Clubhouse Kickstart Program - https://ericrobertsfitness.com/clubhouse-page.html On today's episode I break down the truth about losing fat and building muscle at the same time — yes, you can do both, but it comes down to which of four types of people you are. I walk through the exact calorie, protein, and training setup for each one, and why the scale is the worst way to tell if it's actually working. If you've been chasing a goal weight that never quite feels right, start here. Lose 10-20 lbs In 8 weeks - https://ericrobertsfitness.com/erf-1on1.html Free Calorie Calculator - https://ericrobertsfitness.com/free-calorie-calculator/ Buy One, Get One 50% Off, Legion Athletic Supplements Code "ERIC" HERE - https://legionathletics.rfrl.co/qj2dy Check out Marek Health at - https://ericrobertsfitness.com/erf_marekhealth.html?ref=podcast Youtube Channel - https://www.youtube.com/@ericrobertsfitness Video Podcast: - https://www.youtube.com/@EricRobertsFitnessPodcast

Emma breaks down one of the most common fitness dilemmas: should you prioritize fat loss or building muscle first? She walks through five key factors - current body fat levels, training experience, dieting history, performance goals, and timeline — to help you identity the smartest starting phase for body recomposition, using real client examples and her own experience along the way.Apply for coaching HAPI supplements (Final Sale: up to 70% off!)Join the Monthly Membership Submit a question for the podcast The EmPowered Community free Facebook group Follow Emma on InstagramFollow Emma on Facebook

Can you build and preserve muscle while spending dramatically less time training? In this episode of the Optimal Protein Podcast, Vanessa sits down with Børge Fagerli, creator of the Myo-Reps training method, to break down one of the most time-efficient approaches to hypertrophy and body recomposition. BACK TO SCHOOL SALE! For a limited time, save 40% sitewide at ketogenicgirl.com with code BACKTOSCHOOL40, including the Protein-Sparing Modified Fasting Library, ToneLUX Red Light Therapy Collection, and Tone Breath Ketone Analyzer. Australia, New Zealand & Southeast Asia: Save 75% on available ToneLUX and Tone products during the warehouse moving sale with code WAREHOUSE75, while supplies last. Børge explains why many people are actually stopping their sets much farther from failure than they realize—and how Myo-Reps can help you recruit more muscle fibers, accumulate highly stimulating reps, and achieve comparable muscle growth to traditional training in significantly less time. They also dive into how to use Myo-Reps during a calorie deficit to help preserve lean mass, why training volume may naturally decrease as you get deeper into a fat-loss phase, and why more training is not always better. Vanessa also shares how incorporating Myo-Reps completely changed her own training, allowing her to make better progress while completing her workouts in under 45 minutes. Try my favorite new electrolytes Cure Hydration! Head to curehydration.com/VANESSA and use code VANESSA to save 20% on your order.

If YOU'RE ready to make real, sustainable change in your life, jump on a free call with us - https://physiquedevelopment.typeform.com/to/ToP9TYLEWant a sneak peek into what it's like to be coached by Alex (or any PD coach)? We're pulling back the curtain this week, with Alex being interviewed by his client, Kelly Poole.They cover a massive range of topics, including vulnerability, hormones, program design, peptides, patterns that sabotage high-achieving women from reaching their health and fitness goals, ditching chaos and embracing smarter strategies for success, and a whole lot more.Have questions for future episodes or a topic you'd like us to cover? Submit them here - https://forms.gle/AEu5vMKNLDfmc24M7As always, it is our goal not only to supply you, the listener, with valuable insights on the topics or questions but also to plant some seeds for further research and thought. Be sure to like and subscribe and leave us a review if you loved this episode!Connect with Kelly:Instagram - https://www.instagram.com/kellykpooleThe Greatest Project - https://pod.link/1701655610OPTIMIZE Your Muscle-Building:Why You're Not Building Muscle Even Though You Lift Weights - https://pod.fo/e/3542c6Why You DON'T Need a Huge Surplus to Build Muscle - https://pod.fo/e/358b03How to Build Muscle While MINIMIZING Fat Gain (Part 1) - https://pod.fo/e/35d759How to Build Muscle While MINIMIZING Fat Gain (Part 2) - https://pod.fo/e/361fc8How Long Should a Muscle‑Building Phase Really Last? - https://pod.fo/e/366a56Follow us on Instagram:Coach Alex - https://www.instagram.com/alexbush__Coach Sue - https://www.instagram.com/suegainzPhysique Development - https://www.instagram.com/physiquedevelopment_Physique Development Podcast - https://www.instagram.com/physiquedevelopmentpodcast----Produced by: David Margittai | In Post MediaWebsite: https://www.inpostmedia.comEmail: david@inpostmedia.com© 2026, Physique Development LLC. All rights reserved.

Vanessa is back with her first solocast since welcoming baby Taylor! In this episode, she breaks down the seven biggest takeaways from her recent conversation with world-renowned muscle hypertrophy and body composition researcher Dr. Brad Schoenfeld—and shares how she's applying them to her own postpartum body recomposition journey. Back-to-School Sale! For a limited time, save 40% sitewide at ketogenicgirl.com—including the Protein-Sparing Modified Fasting Library, ToneLUX Red Light Therapy Collection, and Tone Breath Ketone Analyzer—with code BACKTOSCHOOL40. Australia, New Zealand & Southeast Asia: Save 75% on available ToneLUX and Tone products during our warehouse moving sale with code WAREHOUSE75, while supplies last. Vanessa is back with her first solocast since welcoming baby Taylor! In this episode, she breaks down the seven biggest takeaways from her recent conversation with world-renowned muscle hypertrophy and body composition researcher Dr. Brad Schoenfeld—and shares how she's applying them to her own postpartum body recomposition journey. Create your own custom protein blend at truenutrition.com/vanessa and use code VANESSA for 20% off your first order! Let me know what your custom blend is! Now shipping internationally! In this episode: Why you can build muscle while losing fat—even if you're already resistance trained Why protein becomes even more important during a calorie deficit How much protein may help maximize lean-mass preservation during fat loss Protein targets and per-meal dosing as we get older Whether to calculate protein from current weight, goal weight, or lean mass The surprisingly low minimum effective dose of resistance training Why you don't need to train to failure—but may not be training hard enough How 1–3 reps in reserve can support muscle growth without unnecessary fatigue Why muscle can come back surprisingly quickly after a training break How Vanessa is approaching postpartum fat loss and body recomposition without rushing the process The goal isn't simply to make the number on the scale smaller. It's to improve what that weight is made of—preserving and building metabolically active muscle while losing body fat and becoming stronger, leaner, and more metabolically resilient. For a limited time, save 40% sitewide at ketogenicgirl.com with code BACKTOSCHOOL40, including the Protein-Sparing Modified Fasting Library, ToneLUX Red Light Therapy Collection, and Tone Breath Ketone Analyzer. Australia, New Zealand & Southeast Asia: Save 75% on available ToneLUX and Tone products during the warehouse moving sale with code WAREHOUSE75, while supplies last. Follow Vanessa's postpartum body recomposition journey on Instagram @ketogenicgirl.

Stuck on the last 10 or 20 pounds? Dr. Barrett breaks down the real drivers of weight loss resistance and five metabolic levers to pull instead of just cutting calories: building muscle, fixing insulin resistance, prioritizing protein and food quality, supporting sleep and stress, and creating daily metabolic demand through movement. He also tackles a growing issue in the GLP-1 era: losing weight while losing muscle, and why that's a worse outcome than the scale suggests.. . . Watch the episode on YouTube here! Click here to view the episode transcript! Podcast Team Dr. Barrett Deubert - Host Grant Crenshaw - Editor (00:00) - Intro (02:06) - #1: Build Muscle (05:14) - #2: Fix Insulin Resistance (08:07) - #3: Prioritize Protein (10:06) - #4: Sleep (11:45) - #5: Metabolic Demand (13:47) - Recap (14:50) - Closing Thoughts DISCLAIMERThis content is strictly the opinion of Dr. Barrett Deubert and is for informational and educational purposes only. It is not intended to provide medical advice or to replace medical advice or treatment from a physician. All viewers of this content are advised to consult their doctors or qualified health professionals regarding health questions and concerns. Neither Dr. Deubert nor the Real Health Co. takes responsibility for possible health consequences of any person or persons reading or following the information in this educational content. All audience members, especially those taking prescription or over-the-counter medications, should consult their physicians before beginning any nutrition, supplement, or lifestyle program.

The Dragon Door IsoMax may have been the king of quantifiable isometric training, but do you really need numbers to make progress with isometrics? In this video, I explain why simple tools like the IsoTrainer and IsoLoop may actually be better for developing neural drive, maximizing muscle tension, and getting more from your isometric workouts.Overcoming Isometrics on PDF: https://reddeltaproject.com/rdp-books-on-pdf/ols/products/overcoming-isometricsWorldfit Isometric Equipment: www.worldfit.com

Today I'm joined by Dr. Brad Schoenfeld, one of the world's leading researchers in muscle hypertrophy and resistance training, to break down the latest science on body recomposition, protein intake, fat loss and training. The PSMF Library is officially live

If YOU'RE ready to make real, sustainable change in your life, jump on a free call with us - https://physiquedevelopment.typeform.com/to/ToP9TYLEWant to look leaner and more defined but don't know where to start? Wondering if you can actually build muscle and lose fat simultaneously? The crucial first step is identifying your starting point—but this requires an honest assessment of where you are right now, which can be tougher than it sounds.Sue and Alex dive into two detailed client case studies that will help you pinpoint your starting point AND develop a clear roadmap for transforming your physique. These real-world examples will show you exactly how to approach body recomposition based on your unique situation.Have questions for future episodes or a topic you'd like us to cover? Submit them here - https://forms.gle/AEu5vMKNLDfmc24M7As always, it is our goal not only to supply you, the listener, with valuable insights on the topics or questions but also to plant some seeds for further research and thought. Be sure to like and subscribe and leave us a review if you loved this episode!Timestamps:(0:00) Today's topic(0:35) How to decide your starting point (important factors to consider)(14:17) Case Study #1 - Higher body fat, lower muscle(17:32) Case Study #2 - Lean, but under-muscled(20:48) Yes, recomps are possible... BUT (pros, cons, and who it is and ISN'T for)(30:34) Why you DON'T want to get stuck in limbo(37:07) Wrap-upAdditional Resources:How To Take The Best Check In Photos (Improve Your Progress Tracking) - https://youtu.be/BRE3vFVlDx8OPTIMIZE Your Muscle-Building:Why You're Not Building Muscle Even Though You Lift Weights - https://pod.fo/e/3542c6Why You DON'T Need a Huge Surplus to Build Muscle - https://pod.fo/e/358b03How to Build Muscle While MINIMIZING Fat Gain (Part 1) - https://pod.fo/e/35d759How to Build Muscle While MINIMIZING Fat Gain (Part 2) - https://pod.fo/e/361fc8How Long Should a Muscle‑Building Phase Really Last? - https://pod.fo/e/366a56Follow us on Instagram:Coach Alex - https://www.instagram.com/alexbush__Coach Sue - https://www.instagram.com/suegainzPhysique Development - https://www.instagram.com/physiquedevelopment_Physique Development Podcast - https://www.instagram.com/physiquedevelopmentpodcast----Produced by: David Margittai | In Post MediaWebsite: https://www.inpostmedia.comEmail: david@inpostmedia.com© 2026, Physique Development LLC. All rights reserved.

Golfers are skipping the frozen fairways and heading indoors this winter — and the results speak for themselves. Indoor simulators deliver instant feedback, precise data, and distraction-free reps that keep your swing sharp through the off-season. To learn more, visit https://www.iswinggolf.com/golf-lessons iSwing Indoor Golf City: Phoenix Address: 42101 North 41st Drive, Website: https://www.iswinggolf.com/ Phone: +17027387654 Email: info@iswinggolf.com

Get the 200+ Page Optimal Living Daily Workbook (PDF) - Free. Want to turn today's episode into an actionable plan? Join the Optimal Living Weekly newsletter and I'll send you our 200-page digital workbook immediately. It's packed with the best takeaways from the show, formatted for easy reading and implementation at home. Get your free PDF workbook here: https://oldpodcast.eo.page/join Discover all of the podcasts in our network, search for specific episodes, get the Optimal Living Daily workbook, and learn more at: OLDPodcast.com. Episode 3492: Dr. Neal Malik takes on one of the most persistent questions in fitness: whether working out on an empty stomach in a fasted state actually helps you lose fat and build muscle. He separates what happens to fat during a fasted session from what happens to body fat over the long run, and explains why the two are not the same thing. He also covers who should be careful about training before eating, and how nutrition timing fits into it. Optimal Health Daily is a daily health and wellness podcast where we narrate the best articles on nutrition, fitness, weight loss, and healthy habits, read to you by a professional narrator so you can improve your health a little more every day. Learn more about your ad choices. Visit megaphone.fm/adchoices

If your goal is to lose fat and build muscle at the same time, you're probably making progress much slower than you should.In this episode, Eric Bach explains why trying to chase both goals simultaneously keeps most people spinning their wheels and shares the exact roadmap he uses with coaching clients to transform their bodies. You'll learn why getting lean first creates the ideal environment for building muscle, how to structure your nutrition through each phase of the process, and what it actually takes to create lasting results instead of another short-lived transformation.Eric walks through his three-phase approach, including the Metabolic Reboot Protocol, Sustainable Shredding, and the transition into lean muscle building. He also covers calorie targets, protein intake, intermittent fasting, carb cycling, training volume, and why patience is one of the biggest advantages you can have when changing your physique.Whether you're carrying an extra 20 pounds or looking to add lean muscle without getting soft again, this episode will help you build a plan that works with your body instead of against it.In This Episode:Why most people fail trying to lose fat and build muscle at the same timeWhy getting lean first accelerates long-term muscle growthThe Metabolic Reboot Protocol explainedHow to use intermittent fasting and high-protein nutrition effectivelySustainable Shredding and carb cycling for continued fat lossWhen to transition from fat loss to muscle buildingHow to increase calories without regaining body fatThe best training splits for each phase of your transformationProgressive overload and why strength is a skillBuilding a physique you can maintain for years, not weeksIf you enjoyed this episode, subscribe, leave a review, and share it with someone who's ready to stop starting over and finally build a lean, athletic body. For additional resources and coaching information, check out the links in the show notes.I actually think this title is even stronger for podcast search:Should You Lose Fat or Build Muscle First?It's a question people are actively asking, creates immediate curiosity, and the episode delivers a clear answer. I think it will outperform "How to Lose Fat and Build Muscle" because it hooks listeners with a decision they're already trying to make

Get the 200+ Page Optimal Living Daily Workbook (PDF) - Free. Want to turn today's episode into an actionable plan? Join the Optimal Living Weekly newsletter and I'll send you our 200-page digital workbook immediately. It's packed with the best takeaways from the show, formatted for easy reading and implementation at home. Get your free PDF workbook here: https://oldpodcast.eo.page/join Discover all of the podcasts in our network, search for specific episodes, get the Optimal Living Daily workbook, and learn more at: OLDPodcast.com. Episode 3492: Dr. Neal Malik takes on one of the most persistent questions in fitness: whether working out on an empty stomach in a fasted state actually helps you lose fat and build muscle. He separates what happens to fat during a fasted session from what happens to body fat over the long run, and explains why the two are not the same thing. He also covers who should be careful about training before eating, and how nutrition timing fits into it. Optimal Health Daily is a daily health and wellness podcast where we narrate the best articles on nutrition, fitness, weight loss, and healthy habits, read to you by a professional narrator so you can improve your health a little more every day. Learn more about your ad choices. Visit megaphone.fm/adchoices

If you want to get the best results in the gym, you need to follow realistic science-backed strategies that your muscles and metabolism will actually respond to. On this compilation episode of The Model Health Show, you're going to learn about the best exercises you can use to get fitter, leaner, and healthier!   You're going to learn about the fat burning benefits of sprinting, the health benefits of rucking, and the best exercises and strategies for optimal muscle growth. You'll hear about the neural wiring of strength training, how to train your fast twitch muscle fibers, how to implement drop sets into your training, the importance of optimizing your warmups, and so much more. Our guests range from world champion athletes to elite fitness trainers with decades of experience under their belts.   This episode is full of no-nonsense tips that will help you build muscle as efficiently as possible, drop excess body fat, and get in the best shape of your life. If you're ready to transform your fitness and see real results from your training, just click play and enjoy the show!   In this episode you'll discover:  Why sprinting burns fat more efficiently than endurance training. (6:07)  How to sprint train for beginners. (12:18)  What drop sets are and how to add them into your strength training. (20:22)   The importance of building a strong mind-muscle connection.  (23:38)  How rucking can aid in fat loss. (30:07)  The science of how weighted walking can influence weight loss maintenance. (34:18)  How many sets to do per exercise to optimize muscle growth. (41:29)   What junk volume is. (47:32)  How to improve your warmups. (48:38)  What it means to train to failure. (54:54)  The best way to measure if you're actually making progress. (57:22)  The top lower body exercises for building muscle. (1:00:03)  Items mentioned in this episode include:  Paleovalley.com/model - Shop the Paleovalley Anniversary Sale for up to 35% off snacks and supplements that prioritize nutrient density.   10 Surprising Reasons You Need to Start Sprinting - Watch the full interview with Cynthia Monteleone!   The Truth About Building Muscle - Watch the full interview with Torre Washington!   Carrying Weight Changes Your Body - Watch the full interview with Michael Easter!   Build Muscle & Burn Fat Faster Over 40 - Watch the full interview with Jay Ferruggia!  Be sure you are subscribed to this podcast to automatically receive your episodes:   Apple Podcasts  Spotify  Soundcloud  Pandora  YouTube    This episode of The Model Health Show is brought to you by Paleovalley.  If you're serious about real health, it starts with real nutrition. Paleovalley delivers nutrient-dense foods and supplements designed to help you feel stronger, more energized, and fully alive. For a limited time only, get up to 35% off storewide plus a free gift with purchase during the Paleovalley Anniversary Sale at paleovalley.com/model. 

Want to get even more jacked? Grab the RP Hypertrophy App for your training, and maximize your gym efforts with the RP Diet Coach App to nail your nutrition. Guest Links Dr. Eric Trexler's Links: Instagram: @trexlerfitness ResearchGate: Eric Trexler publications Research review: MASS Research Review Timestamps 00:00 Conference travel, weight-loss non-responders, and the episode setup 07:03 What counts as a training non-responder? 08:53 Measurement error and why short studies can mislead 10:53 Replication and better individualized research designs 16:30 General response versus program-specific response 19:25 Why advanced lifters struggle to measure small changes 33:34 Can muscle fiber type affect training responsiveness? 37:22 Why narrower studies produce better answers 39:28 Are true non-responders real? 44:10 What to do when your progress is unusually slow 50:27 Before you give up: time, volume, intensity, and mindset 54:39 The calf-training example, Eric's links, and closing  

If YOU'RE ready to make real, sustainable change in your life, jump on a free call with us - https://physiquedevelopment.typeform.com/to/ToP9TYLEStop blaming yourself for a lack of willpower! The real reasons you're struggling with fat loss have nothing to do with motivation and everything to do with deeper patterns you might not even recognize. In this episode, we're calling out 10 hidden reasons why you are trapped in cycles of frustration and giving you the tools you need to stop fixing just the symptoms and start addressing the real problems—even when it's uncomfortable.Have questions for future episodes or a topic you'd like us to cover? Submit them here - https://forms.gle/AEu5vMKNLDfmc24M7As always, it is our goal not only to supply you, the listener, with valuable insights on the topics or questions but also to plant some seeds for further research and thought. Be sure to like and subscribe and leave us a review if you loved this episode!Timestamps:(0:00) Today's topic(0:55) Reason #1(2:51) Reason #2(5:57) Reason #3(9:43) Reason #4(13:51) Reason #5(18:01) Reason #6(19:21) Reason #7(24:16) Reason #8(27:57) Reason #9(31:11) Reason #10(36:47) Wrap-upOPTIMIZE Your Muscle-Building:Why You're Not Building Muscle Even Though You Lift Weights - https://pod.fo/e/3542c6Why You DON'T Need a Huge Surplus to Build Muscle - https://pod.fo/e/358b03How to Build Muscle While MINIMIZING Fat Gain (Part 1) - https://pod.fo/e/35d759How to Build Muscle While MINIMIZING Fat Gain (Part 2) - https://pod.fo/e/361fc8How Long Should a Muscle‑Building Phase Really Last? - https://pod.fo/e/366a56Follow us on Instagram:Coach Alex - https://www.instagram.com/alexbush__Coach Sue - https://www.instagram.com/suegainzPhysique Development - https://www.instagram.com/physiquedevelopment_Physique Development Podcast - https://www.instagram.com/physiquedevelopmentpodcast----Produced by: David Margittai | In Post MediaWebsite: https://www.inpostmedia.comEmail: david@inpostmedia.com© 2026, Physique Development LLC. All rights reserved.

How can you actually build muscle when you're balancing work, kids, and a busy schedule? In this episode, I break down the simple principles that matter most when your goal is building muscle. We'll cover training intensity, Reps in Reserve (RIR), workout frequency, exercise selection, progressive overload, and how to structure workouts that fit into real life — not bodybuilding routines. If you've ever wondered whether you're lifting heavy enough, training often enough, or doing the "right" exercises, this episode will give you a practical framework that removes the guesswork and helps you focus on what actually drives muscle growth. This is Part 2 of my muscle-building series. In the next episode, we'll dive into nutrition and recovery so you can learn how to support your muscle-building efforts outside the gym. ---------- Learn about 1-on-1 online fitness coaching » https://chrisgatesfitness.com/coaching/ ---------- Get my FREE Calorie Calculator » https://chrisgatesfitness.com/newsletter-2/

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What builds muscle... and what have we been getting wrong?In this episode of Stronger By Design, Michelle MacDonald sits down with exercise science researcher Max Coleman, MS, to separate evidence from internet fitness myths.A respected researcher, coach, and educator, Max earned his master's degree under renowned hypertrophy researcher Dr. Brad Schoenfeld and is known for translating complex exercise science into practical, real-world advice. Through his social media channels, he makes the latest research accessible while helping lifters focus on what truly matters.Together, Max and Michelle unpack the three variables that drive muscle growth: effort, progression, and training volume, while explaining why concepts like training to failure, progressive overload, and optimal volume are so often misunderstood.You'll learn:Does every set need to go to failure?How many sets are enough to build muscle?The biggest misconception about progressive overload.How to know if you're training hard enough.How little training is needed to maintain muscle.Why progress photos may be your best measurement tool.Practical strategies for building muscle when time is limited.Favorite Moments1:34 The 3 Things That Actually Build Muscle3:30 Do You Really Need to Train to Failure?8:17 How to Know If You're Actually Training Hard Enough10:59 The Progressive Overload Mistake Almost Everyone Makes14:16 Why Building Muscle Is Supposed to Feel Uncomfortable20:25 Why Adding Weight Every Week Isn't Progress21:31 Progress Photos Beat the Scale Every Time24:25 How Many Sets Does It Actually Take to Build Muscle?26:57 The Shocking Truth About Maintaining Muscle29:30 Can You Really Maintain Muscle in Just 30 Minutes?35:21 The Smarter Way to Bring Up Lagging Muscle Groups39:43 The First 3 Things to Fix If You're Not Growing41:18 Fitness Is Simple... But It's Not Easy42:08 Why You Probably Are Making More Progress Than You Think Whether you're new to lifting or you've been training for years, this conversation will help you cut through the noise, train with confidence, and focus on the principles that actually produce results.GUEST: MAX COLEMAN, MSMax Coleman is an exercise science researcher, educator, and strength coach specializing in muscle hypertrophy and resistance training. He earned his M.S. in Exercise Science from Lehman College under the mentorship of renowned hypertrophy researcher Dr. Brad Schoenfeld and is pursuing doctoral studies in exercise science. Max is known for translating complex scientific literature into practical, evidence-based guidance through his popular social media content, helping lifters and coaches better understand what the research actually says about building muscle, training volume, effort, progression, and exercise selection.Follow Max ColemanInstagram: https://www.instagram.com/coleman.et.al/HOST: MICHELLE MACDONALDMichelle MacDonald is the creator of the FITNESS MODEL BLUEPRINT™ and host of the Stronger By Design™ podcast. Known internationally for her evidence-based approach to women's fitness, Michelle has coached thousands of women since 2012 through strength training, nutrition, and mindset. She is a Physique Champion, ISSA Strength and Conditioning Specialist, co-founder of Tulum Strength Club, and founder of The Wonder Women (TWW). Michelle is also recognized for helping inspire the remarkable transformation of her mother, Joan MacDonald (Train With Joan™), and continues to empower women to redefine aging through science-backed fitness education and coaching.==========================================================If this conversation gave you something to think about, subscribe so you never miss an episode. New conversations drop regularly, all built around the same goal: giving you the tools to take your health and performance seriously, for the long term.==========================================================Stronger by Design Podcast

If YOU'RE ready to make real, sustainable change in your life, jump on a free call with us - https://physiquedevelopment.typeform.com/to/ToP9TYLEWe've all believed certain things we thought were "healthy," until we learned better. In this episode, Sue and Alex look back on the nutrition, training, and mindset beliefs they once swore by—from what they thought eating healthy actually meant, to believing soreness, sweat, and the number on the scale were the best indicators of progress. They unpack where those ideas came from and what changed their perspective.Whether you're new to your health journey or have been at it for years, this conversation is a reminder that growth often starts by questioning what you thought you knew.Have questions for future episodes or a topic you'd like us to cover? Submit them here - https://forms.gle/AEu5vMKNLDfmc24M7As always, it is our goal not only to supply you, the listener, with valuable insights on the topics or questions but also to plant some seeds for further research and thought. Be sure to like and subscribe and leave us a review wherever you're listening if you loved this episode!Timestamps:(0:00) Today's topic(0:38) Eating "healthy"(3:15) Proteinmaxxing (with no concept of macros)(9:59) Restriction is the only way(13:04) Only calories matter(16:13) Extreme IIFYM(20:35) Hyper-focus on the scale(28:36) Cardio is stupid(33:47) Intra-workout protein (supplement mania)(41:57) Some clients are just uncoachable(47:29) There's no need to dig deeper(52:09) Thanks for listening!OPTIMIZE Your Muscle-Building:Why You're Not Building Muscle Even Though You Lift Weights - https://pod.fo/e/3542c6Why You DON'T Need a Huge Surplus to Build Muscle - https://pod.fo/e/358b03How to Build Muscle While MINIMIZING Fat Gain (Part 1) - https://pod.fo/e/35d759How to Build Muscle While MINIMIZING Fat Gain (Part 2) - https://pod.fo/e/361fc8How Long Should a Muscle‑Building Phase Really Last? - https://pod.fo/e/366a56Follow us on Instagram:Coach Alex - https://www.instagram.com/alexbush__Coach Sue - https://www.instagram.com/suegainzPhysique Development - https://www.instagram.com/physiquedevelopment_Physique Development Podcast - https://www.instagram.com/physiquedevelopmentpodcast----Produced by: David Margittai | In Post MediaWebsite: https://www.inpostmedia.comEmail: david@inpostmedia.com© 2026, Physique Development LLC. All rights reserved.

Most women have been told that building muscle and losing fat at the same time is nearly impossible, and that the best they can do is pick one goal and grind toward it.But here's what the research and years of real-world coaching actually reveal: women may be some of the best-positioned people on the planet to recomp. In fact, under most real-world coaching conditions, women may have a genuine advantage over men when it comes to building muscle and losing fat simultaneously.In this episode of the CHASING CLARITY HEALTH & FITNESS PODCAST, I'm joined again by Jeff Hoehn, host of the Mind Muscle Connection Podcast, for a deep dive into the physiology and the practical realities behind why women are so uniquely built to recompose their bodies. This is a conversation that reframes what most women have been taught about their own potential, and gives coaches a clearer lens for how to program for their female clients.WE GET INTO: WHY WOMEN MAY ACTUALLY HAVE A RECOMP ADVANTAGE OVER MEN HOW HIGHER BODY FAT LEVELS BECOME A PHYSIOLOGICAL ASSET FOR BUILDING MUSCLE IN A DEFICIT THE GREATER LEAN MASS SPARING WOMEN EXPERIENCE WHILE DIETING (AND THE HEYMSFIELD DATA BEHIND IT) ESTROGEN'S PROTECTIVE EFFECTS ON RECOVERY, MUSCLE PRESERVATION & NUTRIENT PARTITIONING THE SUBSTRATE UTILIZATION DIFFERENCES THAT HELP WOMEN SPARE PROTEIN & PRESERVE MUSCLE WHY SO MANY WOMEN ARE PRIMED FOR DRAMATIC RECOMP THE MOMENT THEIR TRAINING & NUTRITION ARE FINALLY STRUCTURED CORRECTLY THE “PERFECT STORM” THAT HAPPENS WHEN YEARS OF UNDER-FUELING & CARDIO-FOCUSED TRAINING GET REPLACED WITH THE RIGHT INPUTSIf you've ever felt like your body wasn't responding no matter how hard you dieted or how much cardio you did, this episode will help you understand why, and what actually needs to change for your body to start building muscle and shedding fat at the same time.WHERE TO CONNECT WITH ME:Follow Brandon on IG: https://www.instagram.com/brandondacruz_/For Info on Brandon's Coaching Services: https://form.jotform.com/bdacruzfitness/coachinginquiryEmail: Bdacruzfitness@gmail.comMy Reading Recommendations:THE MUSCLE & STRENGTH PYRAMIDS https://getdpd.com/cart/hoplink/25469?referrer=1l54og96lf1ccw

Poverty Prep: If you could only use testosterone plus ONE additional anabolic added just two weeks before the show, how would you get stage ready? Coaches Skip Hill, Scott McNally, and guest coach Nelson Jones break down exactly how they'd approach this challenge, discussing compound selection, timing, and contest strategy. Plus, they answer listener questions on GH quality, first cycles beyond TRT, bringing up stubborn arms, joint pain, ulcerative colitis, contest tanning, and much more. 0:00 Welcome Coach Nelson Jones 0:40 Coaching Martin Fitzwater Before He Turned Pro 3:30 Poverty Prep Challenge: Getting Stage Lean on a Budget 6:30 Which ONE Compound Would We Choose? 19:10 Spray Tans vs DIY Contest Tan 33:30 Your First Cycle Beyond TRT 40:30 Generic GH vs Pharma GH (And Do Color Tops Matter?) 47:40 Joint Pain While Using Testosterone & Masteron 51:40 How to Bring Up Weak Arms Without Overtraining 1:02:30 What's the Minimum Carbs Needed to Build Muscle? 1:11:45 Bodybuilding with Ulcerative Colitis 1:17:40 Skip's Word of the Day 1:20:00 Beard Talk & Closing Thoughts

Feeling like your brain just isn't running at 100% anymore? You're not imagining it and it's not a discipline problem. In this video, I break down the real science behind why focus, memory, and mental sharpness decline in your 40s and beyond and the exact protocol I use to get it back. You'll learn about a critical brain molecule that starts declining with age, why women are especially affected by it, and the 4 most common mistakes that are quietly keeping your brain performance low (yes, even if you're already "doing everything right"). Then I walk you through my complete 7-step protocol - covering exercise intensity, targeted supplementation, specific foods, cognitive pacing, meditation, heat therapy, and sleep, all backed by research, all things you can start doing today. In this video: Why brain fog and slower thinking happen after 40 The molecule behind focus, memory, and mood, and why it drops with age 4 mistakes that are silently lowering your brain performance My full 7-step protocol to rebuild focus, memory, and mental energy The exact exercise, nutrition, and recovery habits that move the needle fastest Want to go deeper? Start here:

If you want to cut through the noise and BS head to www.colossusfitness.comThese draw from ongoing social media debates (TikTok, Instagram, X), emerging trends like body recomposition, GLP-1 drugs (e.g., semaglutide), wearable tech, and "optimized" protocols. They avoid super outdated ones like "carbs at night make you fat" or the classic "anabolic window" (though timing still gets twisted).Myth 1- You Can't Build Muscle in a Calorie Deficit (Especially If You Have Body Fat to Lose) Body recomposition is very possible for beginners/intermediates with decent body fat, good protein intake, and progressive training. Myth 2- Cardio Kills Your Gains / You Must Choose Between Muscle and Fat Loss Excessive cardio + poor recovery is the real issue, not cardio itself.Myth 3- High Protein Harms Your Kidneys (or You Can Only Absorb ~30g Per Meal) For healthy people, higher protein supports muscle and satiety safely. The 30g rule is overstated, your body handles more, especially spread out. Kidneys concern mainly applies to those with pre-existing issues.Myth 4- Spot Reduction Works (or Targeted Ab Work Burns Belly Fat) Fat loss is systemic; you can strengthen muscles but not selectively melt fat from one area.Myth 5- Sweating More & Soreness is the key to progressSweat is mainly thermoregulation; it doesn't correlate strongly with calories burned or workout effectiveness. Intensity, progressive overload, and consistency matter more.Myth 6- Creatine Causes Hair Loss / Bloating / Other Major Side Effects Still scares people away despite strong evidence for safety and benefits (strength, muscle, cognitive). Hair loss myth ties to DHT correlation (weak), and bloating is usually temporary/minimal with proper dosing. Huge in 2025-2026 supplement discussions.Myth 7- You Need to Train 5-6+ Days a Week (or Go All-In on Intensity Every Session) for Real Results Many busy people get great results with 3-4 well-designed sessions + walking/recovery. Overtraining or burnout myths keep people inconsistent.Thanks for listening! We genuinely appreciate every single one of you listening.➢Follow us on instagram @colossusfit➢Apply to get your Polished Physique: https://colossusfitness.com/

Lindsay explains why someone can be “too lean” to effectively build muscle even if they're eating at maintenance and maintaining body weight. She argues maintenance calories don't automatically mean an optimal physiological environment for growth because the body also evaluates energy reserves (body fat), recovery, training stress, sleep, and hormone signals like leptin, plus changes in estrogen and thyroid hormones that affect performance and recovery. Topics discussed:(00:00) - Welcome (01:31) - Social Media Body Bias (06:51) - Maintenance vs Reserves (08:08) - Budgeting Analogy Explained (11:58) - Hormones and Leptin (16:36) - Menopause Muscle Reality (18:58) - For Who and What Goal? (24:13) - Shredded Influencer Myth (30:00) - Is There a Bodyfat Number?? (33:17) - Find Your Sweet Spot (35:19) - Wrap Up Connect With LindsayInstagram: @liftinglindsayJoin the BeStrong Community for science based training, nutrition education, coaching, live calls, and a supportive community of women who want to get stronger, build muscle, and improve their health.Learn more at liftinglindsay.comReady To Train With Us?If this episode resonated with you and you're ready to experience this style of training for yourself, it's not too late to join us inside the BeStrong app.Our newest hypertrophy phase has already begun, but you're absolutely not behind.This training block focuses on:✔ Lengthened position training✔ Strategic pauses and isometrics✔ Improving muscle tension✔ Building strength and muscle with intentional execution✔ Learning how to make the target muscle do more of the workYou'll get access to the complete training program, exercise video demonstrations, nutrition guidance, live coaching calls, and a community of women committed to getting stronger together.Join us HERE

Want to get even more jacked? Grab the RP Hypertrophy App for your training, and maximize your gym efforts with the RP Diet Coach App to nail your nutrition.   Dr. Milo Wolf's Links: YouTube: @DrMiloWolf Instagram: @drmilowolf ResearchGate: Milo Wolf   Timestamps: 00:00 Intro and RP app research preview 06:29 What drop sets are and why they work 10:17 Drop sets vs. myo-reps, rest-pause, and supersets 15:18 The warm-up debate for older and advanced lifters 25:22 Drop-set research and time savings 27:09 How to structure drop sets and reduce the weight 31:35 Best rep ranges, discomfort, and training to failure 35:10 The best exercises and gym setups for drop sets 43:22 High reps, failure accuracy, and common mistakes 46:35 When drop sets are a poor fit 52:53 Joint-friendly use cases, app tracking, and programming  

If YOU'RE ready to make real, sustainable change in your life, jump on a free call with us - https://physiquedevelopment.typeform.com/to/ToP9TYLEThere are some lessons in life that no one can fully prepare you for; you only learn them by living through them. In this episode, Sue and Alex share the unexpected realities they've faced across health and fitness, business, and life. From rethinking their approach to managing people to learning patience with timelines and navigating the mental shifts that growth demands, they reflect on the moments that challenged their perspective the most.This is an honest conversation about the things that catch you off guard, the mindset shifts they required, and the lessons that continue to shape who they are today.Have questions for future episodes or a topic you'd like us to cover? Submit them here - https://forms.gle/AEu5vMKNLDfmc24M7As always, it is our goal not only to supply you, the listener, with valuable insights on the topics or questions but also to plant some seeds for further research and thought. Be sure to like and subscribe and leave us a review wherever you're listening if you loved this episode!Timestamps:(0:00) Today's topic(0:17) Health & Fitness(8:06) Business(31:11) Personal Life(49:24) One final takeawayOPTIMIZE Your Muscle-Building:Why You're Not Building Muscle Even Though You Lift Weights - https://pod.fo/e/3542c6Why You DON'T Need a Huge Surplus to Build Muscle - https://pod.fo/e/358b03How to Build Muscle While MINIMIZING Fat Gain (Part 1) - https://pod.fo/e/35d759How to Build Muscle While MINIMIZING Fat Gain (Part 2) - https://pod.fo/e/361fc8How Long Should a Muscle‑Building Phase Really Last? - https://pod.fo/e/366a56Follow us on Instagram:Coach Alex - https://www.instagram.com/alexbush__Coach Sue - https://www.instagram.com/suegainzPhysique Development - https://www.instagram.com/physiquedevelopment_Physique Development Podcast - https://www.instagram.com/physiquedevelopmentpodcast----Produced by: David Margittai | In Post MediaWebsite: https://www.inpostmedia.comEmail: david@inpostmedia.com© 2026, Physique Development LLC. All rights reserved.

If you are someone that wants to lose fat, build muscle and fix your gut health on a plant-based diet — without cutting carbs or giving up your favourite foods...

If YOU'RE ready to make real, sustainable change in your life, jump on a free call with us - https://physiquedevelopment.typeform.com/to/ToP9TYLEWhere have you been silently agreeing to things you desperately want to change?In this episode, Sue shares the realization that life wasn't randomly happening to her; it was responding to what she kept allowing. Because tolerating something isn't always obvious, sometimes it's saying yes when you want to say no or continuing to accept patterns you desperately want to change.Sue breaks down the emotional cost of what we tolerate and why life learns your standards through your actions, not your intentions. She ends with powerful questions to help you take an honest look at your own life and ask, "What am I continuing to tolerate?"Have questions for future episodes or a topic you'd like us to cover? Submit them here - https://forms.gle/AEu5vMKNLDfmc24M7As always, it is our goal not only to supply you, the listener, with valuable insights on the topics or questions but also to plant some seeds for further research and thought. Be sure to like and subscribe and leave us a review wherever you're listening if you loved this episode!OPTIMIZE Your Muscle-Building:Why You're Not Building Muscle Even Though You Lift Weights - https://pod.fo/e/3542c6Why You DON'T Need a Huge Surplus to Build Muscle - https://pod.fo/e/358b03How to Build Muscle While MINIMIZING Fat Gain (Part 1) - https://pod.fo/e/35d759How to Build Muscle While MINIMIZING Fat Gain (Part 2) - https://pod.fo/e/361fc8How Long Should a Muscle‑Building Phase Really Last? - https://pod.fo/e/366a56Follow us on Instagram:Coach Alex - https://www.instagram.com/alexbush__Coach Sue - https://www.instagram.com/suegainzPhysique Development - https://www.instagram.com/physiquedevelopment_Physique Development Podcast - https://www.instagram.com/physiquedevelopmentpodcast----Produced by: David Margittai | In Post MediaWebsite: https://www.inpostmedia.comEmail: david@inpostmedia.com© 2026, Physique Development LLC. All rights reserved.

SummaryIn this Coaches Roundtable episode, Chase and Chris kick things off by talking about an incredible woman who became the fastest person ever to row solo from California to Hawaii. They explain how her mindset, resilience, and commitment can inspire anyone working toward a fitness goal.Then they answer listener questions about building muscle while recovering from an injury, what makes a diet truly sustainable, how to eat enough during the hot summer months, and how to stop comparing your progress to other people. They remind listeners that consistency matters more than perfection and that your fitness journey should be based on your own life, not someone else's highlight reel.If you've ever felt stuck, discouraged, or wondered if you're doing enough, this episode will help you focus on what really moves the needle.Chapters(00:00) The Incredible Solo Row Across the Pacific and Lessons in Resilience(13:20) Can You Build Muscle While Recovering From an Injury?(16:42) What Is the Most Sustainable Diet?(22:15) Struggling to Eat Enough During the Summer Heat(26:20) How to Stop Comparing Your Progress to Everyone Else(33:15) Final Thoughts and Next Week's Q&ASUBMIT YOUR QUESTIONS to be answered on the show:https://forms.gle/B6bpTBDYnDcbUkeD7How to Connect with Us:Chase's Instagram:https://www.instagram.com/changing_chase/Chris' Instagram:https://www.instagram.com/conquer_fitness2021/Facebook Group:https://www.facebook.com/groups/665770984678334/Interested in 1:1 Coaching:https://conquerfitnessandnutrition.com/1on1-coachingJoin The Fit Fam Collective:https://conquerfitnessandnutrition.com/fit-fam-collective

Create Your Shape is officially open for enrollment!https://jennythenutritionist.com/create-your-shapeIn this episode, I'm pulling back the curtain and sharing the exact process we use inside Create Your Shape to help women build muscle, decrease body fat, and create a shape that actually looks like they lift weights.We'll cover:Who Create Your Shape is (and isn't) designed forWhy so many smart, hardworking women feel stuck despite already eating well and lifting weightsThe exact 3-step strategy we use to build muscle, decrease body fat, and create definitionWhat actually happens inside the 4-month program—from your custom strategy and weekly check-ins to coaching calls and the training programWhy the goal isn't another diet, but a nutrition routine that runs on autopilot for years to comeThe biggest transformations my clients experience beyond just changing their shapeIf you've ever thought, "I should look fitter than I do," this episode is for you.New quick bonus: If you join between Sunday, July 12th and Thursday, July 16th, I'll send you a walking pad in the mail (yes, really!). It's a great tool for increasing movement throughout the day!Enrollment closes July 23rd, and we get started July 27th. Book a Consultation with Jenny → Create Your Shape (Starting on July 27th): https://calendly.com/jennythenutritionist/consultationWork with Jenny the Nutritionist in Create Your Shape:https://jennythenutritionist.com/create-your-shape/Follow Jenny the Nutritionist on Instagram:@jennythenutritionist

"Don't be lazy. Don't make excuses. If you want changes, you have to make the change." Nina Popent started her fitness journey in 2017, won a boot camp challenge, used the prize money on a personal trainer, and then built a serious physique at home during COVID with resistance bands and a few dumbbells. Her first bodybuilding competition was five years ago — she walked on stage without a coach, wearing a mask, with only her daughter beside her. What happened backstage that day led directly to a coaching career she is still building today, at 51. This conversation is for anyone who has ever thought that serious physical transformation belongs to the young. Nina is turning 52. She wakes at 5:30, packs four meals every morning, commutes an hour to her day job, and is in the gym by 6 p.m. — staying until 9:30 or 10. She has eaten the same breakfast for five years. She does not believe motivation is the variable most people think it is. She believes in structure, patience, and the willingness to protect your training time the same way you protect a shift at work. Nicky joins in with his own training updates — targeting a pro card at 60, currently building toward a heavier stage weight than his last competition — and the two compare notes on what building muscle in the second half of life actually requires. The aesthetic results are real, but both agree the deeper payoff is energy, cognitive clarity, and the confidence that compounds with every year of consistent work. Nina closes with four concrete action steps for anyone ready to stop waiting for motivation and start building something. Don't be lazy. Don't make excuses. If you want changes, make the change. And above all, be patient — because the work compounds if you let it. Expert Action Steps: 1. Stop being lazy. Treat your training time as a second job — non-negotiable, scheduled, and protected from excuses. 2. Stop making excuses. Every obstacle has a workaround; the decision to change must come before circumstances become convenient. 3. If you want changes, make the change. Waiting for motivation or the right moment is the strategy that keeps most people exactly where they are. 4. Be patient. Muscle at this stage of life builds slowly — the results are real, but they require time that most people are not willing to give. Learn more & connect: Hammer Fitness: https://www.hammerfitness.ca Nina on Instagram: https://www.instagram.com/coach_janina Resources mentioned: Hammer Fitness (Toronto gym and coaching): https://www.hammerfitness.ca Amor Nikic (head coach, Hammer Fitness): https://www.hammerfitness.ca University of Toronto Faculty of Dentistry: https://www.dentistry.utoronto.ca Visit https://www.eCircleAcademy.com and book a success call with Nicky to take your practice to the next level.

Book a free consultation call with Robert Sikes to break through your keto or low carb plateau here: https://www.ketobodybuilding.com/callOne of the most well known low carb/keto advocates adding carbs back to build muscle changes the whole conversation. In episode 898 of the Savage Perspective Podcast, host Robert Sikes sits down with Maria Emmerich to break down why she added carbs back into her diet, how protein, fat, and strength training support muscle gain, and why nutrition is never one size fits all. They also dig into gluconeogenesis, metabolic health, hormones, HRT, peptides, GLP-1s, menopause, body composition, and the real cost of chasing weight loss over strength. This is a practical talk for keto, carnivore, and low carb listeners who want better results, better health, and a smarter plan. Get Keto Brick: https://www.ketobrick.com/Subscribe to the podcast: https://open.spotify.com/show/42cjJssghqD01bdWBxRYEg?si=1XYKmPXmR4eKw2O9gGCEuQChapters0:00 - What Does Maria Emmerich Eat Now?2:37 - Why Add Carbs to Carnivore for Muscle Gain?4:02 - How Much Protein, Fat, and Carbs Does She Eat?5:31 - Why Morning Strength Training Feels Like an Antidepressant6:26 - What Is Gluconeogenesis and Is It Demand-Driven?8:23 - Can You Eat Too Much Protein on Keto or Carnivore?10:24 - Are Peptides Overrated Without the Basics Dialed In?13:14 - What Hormone Panel Markers Matter Most for Women?14:45 - Why HRT Matters Even If You Feel Fine16:46 - Is Bioidentical HRT Really Unnatural?19:05 - Do Hormones Start Declining Earlier Than People Think?20:43 - Should Every Perimenopausal Woman Consider HRT?21:50 - How Often Should You Test Hormones and Is It Ever Too Late?23:05 - How Women 40+ Should Train, Eat, and Protect Bone Density24:03 - Why GLP-1s Can Backfire During Perimenopause25:13 - The Perfect Storm of Kids, Stress, and Hormone Decline27:20 - Why HRT May Be a Better Investment Than Peptides28:11 - Quick Break: What Is Keto Brick?29:00 - When Do Peptides Actually Make Sense?29:42 - Which HRT Option Is Best: Pellets, Creams, or Injections?31:56 - What Men Get Wrong About Testosterone Therapy33:12 - What Are Peptides and What Was the First One?34:48 - Which Peptides Help With Weight Loss, Gut Health, and Inflammation?35:32 - Are Peptides Safe Long Term?36:40 - Can GLP-1s Cause Anhedonia and Dopamine Problems?38:33 - How Should You Cycle Peptides the Right Way?40:47 - Should You Cycle Off GLP-1s Instead of Staying on Forever?41:26 - What's Next for GLP-4, GLP-5, and Myostatin Inhibitors?42:48 - Can Athletes Even Test for Peptides?43:27 - Do GLP-1s Cause Muscle Loss or Mostly Water Loss?45:02 - Why Peptides Should Never Replace the Fundamentals46:44 - Do GLP-1s Make It Easier to Eat More Junk Food?48:36 - Should You Focus on Performance Instead of Scale Weight?49:18 - The Dangerous High of Getting Too Lean51:03 - Why Gaining Weight Can Be the Healthier Goal52:21 - How Maria Is Mentally Navigating Weight Gain54:16 - Why Maria Emmerich Keeps Evolving Her Views55:26 - The Sardine Experiment That Spiked Arsenic56:01 - Maria Emmerich's Global Keto Retreats57:28 - Where to Find Maria and Her New Book57:46 - Hunting, Freezers, and Final Thoughts

If YOU'RE ready to make real, sustainable change in your life, jump on a free call with us - https://physiquedevelopment.typeform.com/to/ToP9TYLEThere's a new fitness trend popping up every other day, and by the time you finish this episode, there will probably be three more.In today's conversation, Sue and Alex cut through the noise and break down two fitness trends they *actually* believe in. They explain what makes these trends worth paying attention to, who they're best suited for, and why it's important to focus on principles over hype.Because the goal isn't to chase every new trend, it's to find the strategies that actually move you closer to your goals.Have questions for future episodes or a topic you'd like us to cover? Submit them here - https://forms.gle/AEu5vMKNLDfmc24M7As always, it is our goal not only to supply you, the listener, with valuable insights on the topics or questions but also to plant some seeds for further research and thought. Be sure to like and subscribe and leave us a review wherever you're listening if you loved this episode!Timestamps:(0:00) Today's topic(0:38) Trend #1(18:03) Trend #2(35:57) Thanks for listening!OPTIMIZE Your Muscle-Building:Why You're Not Building Muscle Even Though You Lift Weights - https://pod.fo/e/3542c6Why You DON'T Need a Huge Surplus to Build Muscle - https://pod.fo/e/358b03How to Build Muscle While MINIMIZING Fat Gain (Part 1) - https://pod.fo/e/35d759How to Build Muscle While MINIMIZING Fat Gain (Part 2) - https://pod.fo/e/361fc8How Long Should a Muscle‑Building Phase Really Last? - https://pod.fo/e/366a56Follow us on Instagram:Coach Alex - https://www.instagram.com/alexbush__Coach Sue - https://www.instagram.com/suegainzPhysique Development - https://www.instagram.com/physiquedevelopment_Physique Development Podcast - https://www.instagram.com/physiquedevelopmentpodcast----Produced by: David Margittai | In Post MediaWebsite: https://www.inpostmedia.comEmail: david@inpostmedia.com© 2026, Physique Development LLC. All rights reserved.

If you've been told that menopause means muscle loss, weight gain, and declining strength are inevitable, the science says otherwise. In this episode, world-renowned strength scientist Dr. Eric Helms explains what actually drives body composition changes during perimenopause and menopause and why progressive strength training, good sleep, and consistent nutrition matter far more than chasing the latest social media trends. WHAT YOU'LL LEARN Why sleep disruption during perimenopause may be the biggest hidden driver of fat gain, poor recovery, and stalled progress Why progressive overload not lifting the heaviest weights possible is the key to building muscle and protecting bone health Whether women really need to train with heavy 5x5 programs or if moderate weights and higher reps work just as well How many sets, reps, and weekly training sessions are actually needed to build muscle after 40 Why muscle building should take priority over endless fat-loss cycles if you want to improve your shape and body composition The biggest myths about training timing, fasted workouts, cortisol, and "optimal" exercise routines How much cardio you really need for longevity, metabolic health, and body composition Whether women can build significant muscle in their 40s, 50s, and beyond even if they've never lifted weights before What the evidence actually says about menopause hormone therapy (HRT), testosterone therapy, muscle growth, and body composition How much protein you really need for muscle growth, fat loss, and healthy ageing and why total daily intake matters more than perfect meal timing Whether collagen supplements truly improve connective tissue and skin health according to the latest research TIMESTAMPS 00:00 Why body composition changes during perimenopause00:31 What's really happening physiologically during menopause01:10 Why sleep becomes the biggest factor affecting results03:25 How poor sleep impacts muscle gain and fat loss06:20 Bloating, water retention, and hormonal changes explained08:55 The biggest mistakes women make during menopause11:20 Why resistance training is the most important intervention16:50 Do women really need to lift heavy?22:30 How to build muscle and improve body shape after 4026:30 The ideal rep ranges, training intensity, and volume30:57 How much training is actually enough?37:56 Cardio for longevity, health, and body composition42:53 Can women still achieve incredible results in their 40s and 50s?49:00 The truth about hormone replacement therapy and testosterone54:35 Protein recommendations explained01:06:00 Does collagen actually work?01:09:18 Final takeaways A BIG thank you to our sponsors who make the show possible:

In this episode the guys break down their brand new MAPS Upper Lower program — a classic four day bodybuilder split designed for people who want to shape, sculpt and build their body with more volume than a full body routine but without the intensity of programs like MAPS Aesthetic. They cover why the upper lower split is one of their personal favorite ways to train, how the three phase structure prevents plateaus, why the final phase ends with a five by five strength focus, and why they built separate men's and women's versions with different priority lifts. MAPS Upper Lower: ⁠ https://mapsupperlower.com⁠ Code: LAUNCH for 40% off. Includes male and female programs, workout videos, exercise demos, coaching videos and live coaching with Cole. At home dumbbell version included. SPONSORS Olipop: ⁠ https://drinkolipop.com/mindpump⁠ Buy any two cans of Olipop in store (any flavor, any retailer) and they will pay you back for one. New flavors: Blackberry Vanilla and Raspberry Sherbet. New can designs. LINKS Mind Pump Store: ⁠ https://mindpumpstore.com⁠ Maps Fitness Products: ⁠ https://mapsfitnessproducts.com⁠ Instagram: @mindpumpmedia 0:00 - Intro 2:08 - Introducing MAPS Upper Lower — what it is and who it's for 3:32 - Why the upper lower split produces great results and how it differs from full body 9:02 - Phase breakdown — rep schemes, set structures and why the program ends with five by five 16:20 - Why the final phase ends heavy instead of starting heavy like MAPS Anabolic 18:38 - Men's vs. women's versions — shoulder priority, glute priority and why they're different 20:10 - At home version and what equipment you need 21:11 - Live coaching with Cole 

My wife, Stef Bare, joins me to share how a year of intentional strength training transformed her body and mindset. We break down reverse dieting, eating 2,300 calories, progressive overload, prioritizing protein, playing tennis, and her daily supplement routine. This conversation is for all of you wanting to add in more strength programming, but specifically for women ready to stop holding back and build strength.CHAPTERS:0:00 Intro2:00 Stef's 20-Year Fitness Background6:20 Working Out vs. Being Intentional11:10 How We Met18:20 What Sparked the Muscle-Building Era22:00 The Reverse Diet: From 1,500 to 2,300 Calories25:35 Front-Loading Protein: The 70-Gram Breakfast30:00 Full Day of Eating & Favorite Protein Sources35:50 Food Is Fuel — Carbs Are Not the Enemy38:45 Nick's Crispy Rice & Pan-Seared Salmon Method43:45 How Stef's Training Changed: Volume, Intensity & Progressive Overload49:35 The Hobby That Changed Everything58:40 Fueling for Heat1:00:10 Stef's Daily Supplement StackORDER MY BOOK HERE: ⁠https://www.amazon.com/Go-One-More-Intentional-Life-Changing/dp/1637746210FOLLOW:Become a BPN member FOR FREE - Unlock 25% off FOR LIFE ⁠https://www.bareperformancenutrition.com/collections/performance-nutritionIG: ⁠instagram.com/nickbarefitness/⁠YT: ⁠youtube.com/@nickbarefitnessThis podcast is for informational purposes only and should not be considered legal [health or profession] advice. Bare Performance Nutrition (BPN) is not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. This podcast is not intended to replace professional medical advice.This podcast may not be republished without the written consent of Bare Performance Nutrition (BPN)

In this episode with Dr. David Jockers, you'll learn how to tell if your body is stuck burning sugar instead of fat, and why so many people are unknowingly operating in a metabolically inefficient state. You'll uncover the subtle but powerful signs your body is giving you every day, and what they reveal about your long-term health and energy. You'll explore the most common indicators of sugar-burning metabolism, including persistent cravings, fatigue after meals, and difficulty losing weight. These symptoms are often misread or normalized, but they actually point to deeper issues with insulin resistance and metabolic dysfunction that affect how your body produces and uses energy. You'll also discover practical ways to begin shifting your metabolism toward fat-burning. From nutrition strategies to daily habits, you'll hear what helps restore metabolic flexibility and what it actually feels like when your body starts functioning more efficiently and sustainably.   In This Episode:  00:00 High Blood Pressure Clue 00:17 Podcast Intro and Goal 03:51 Sugar vs Fat Burning Signs 05:39 Cravings and Energy Crashes 07:22 Skin and Hormone Red Flags 09:43 Thirst Blood Pressure Lipids 11:27 Fat Burning Benefits 15:01 How to Test Metabolism 16:56 Diet and Meal Strategies 21:21 Build Muscle and Train 22:54 Vinegar MCT and Supplements 25:44 Wrap Up and Next Steps   If you're feeling wired, tired, and depleted, it's time to replenish your electrolytes with Relyte from Redmond. Made with Redmond's Real Salt, this clean formula provides essential electrolytes like sodium, potassium, and magnesium without any sugar or artificial ingredients. Perfect for those under stress, fasting, or living an active lifestyle, Relyte helps restore hydration, improve energy, and support mental clarity. Visit RedmondLife.com/DrJockers and use code JOCKERS for 15% off today!   Transform thin, lifeless hair into fuller, stronger strands with HydraLift Volumizing Shampoo by Pureance. Packed with wheat protein to strengthen follicles and betaine from sugar beets to hydrate and soften, it's USDA-certified organic and safe for you and the environment. Try it risk-free today and save 35% with code JOCKERS at Pureance.com   Support your gut-hormone balance and curb cravings naturally with Wonder Biotics, a clinically proven, doctor-formulated probiotic featuring Bifidobacterium B420. Feel less bloating and reduce cravings within 3–6 months. Save 10% using code DRJOCKERS10 at wonderbiotics.com   "Frequent cravings are often a sign your body is trapped in sugar-burning mode."  ~ Dr. Jockers     Subscribe to the podcast on: Apple Podcast Stitcher Spotify PodBean TuneIn Radio     Resources: Visit RedmondLife.com/DrJockers and use code JOCKERS for 15% off today! Visit https://pureance.com and get 35% off with code JOCKERS at checkout. Save 10% using code DRJOCKERS10 at wonderbiotics.com     Connect with Dr. Jockers: Instagram – https://www.instagram.com/drjockers/ Facebook – https://www.facebook.com/DrDavidJockers YouTube – https://www.youtube.com/user/djockers Website – https://drjockers.com/ If you are interested in being a guest on the show, we would love to hear from you! Please contact us here! - https://drjockers.com/join-us-dr-jockers-functional-nutrition-podcast/ 

Discover all of the podcasts in our network, search for specific episodes, get the Optimal Living Daily workbook, and learn more at: OLDPodcast.com. Episode 3444: Dr. Neal Malik explains how to build muscle effectively through a combination of heavy compound lifts, proper recovery, and targeted nutrition. Drawing on exercise science and sports nutrition recommendations, he shares practical strategies for protein intake, carbohydrate consumption, and post-workout timing that can help support strength gains and muscle growth. Quotes to ponder: "After a workout the demand for protein is high which makes it the best time to replenish it." "When you lift heavy you also need a longer break in between sets to recover and regain your strength." "Carbohydrates can help our bodies absorb that leucine rich protein more efficiently." Episode references: Bastyr University California: https://bastyr.edu American College of Sports Medicine: https://www.acsm.org Learn more about your ad choices. Visit megaphone.fm/adchoices