Podcasts about muscle building

Welcome to Season 6 of the Metalcore & Muscle Podcast! In this thirteenth episode of season six, we will be discussing the following topics: 5 Iconic Metalcore Songs: In this segment we discuss five metalcore songs that had a large impact on the genre and on our personal music taste at a young age. We highlight each song along with a little history on the tracks. Coaches Corner: This segment continues from season 5 of the pod, where Evan discusses a fitness topic in depth and provides his health coaching insight. For this week, Evan discusses how he would approach fitness programming for a touring musician. Evan highlights the workout structure, provides a sample workout, and also some nutritional considerations. Song of the Week: In this segment, we share/highlight a new song recently released and provide some general commentary. This week's song of the week is "So Long to Yesterday" by Hollow Front.  Follow us on Instagram @mc_muscle! 

We take the keys away from older drivers—why not older doctors? Nearly 3 in 4 Americans battling this health problem—fatigue! What super-agers over 100 have in common—a hyper-vigilant immune system guarding against cancers and infections. How does “anabolic resistance” contribute to frailty—and what to do about it? Recurrent bouts of “burning sensations” on the face—diagnosis please?

Sleep, Growth Hormone, and Autophagy: How Rest, Diet, and Fasting Support Metabolic Health and Longevity: Nutritionist Leyla Muedin discusses how deep, early non-REM sleep boosts growth hormone for muscle, bone, fat burning, and metabolic health, and reviews a Cell study in which UC Berkeley researchers mapped hypothalamic circuits and feedback through the locus coeruleus showing a tight balance between sleep, growth hormone release, and wakefulness, with implications for metabolic disease and neurodegeneration. She connects poor sleep to higher blood sugar, insulin, and cortisol, which can suppress growth hormone, and advises avoiding sweet post-workout foods (e.g., smoothies, bananas, fruit yogurt) that stimulate insulin and blunt growth hormone, recommending protein and fat instead. She then explains autophagy and mitophagy as cellular cleanup processes linked to longevity, noting autophagy peaks after 12 hours of fasting, highlighting roles in mitochondrial quality control, immunity, and neurodegenerative disease, and mentions interventions such as fasting, exercise, ketogenic diets, and investigational inducers like rapamycin and urolithin A.

Do you actually need 8 hours of sleep to build muscle after 40?We put that claim under the microscope and separate what sleep research actually shows from what fitness culture spreads online.Learn about the simple rules that protect your strength training, fat loss, and daily energy even when your night falls a bit short:Where the 7+ hours of sleep guideline comes from and what it does and does not coverThe effect of sleep restriction on a calorie deficit, including fat loss vs fat-free (lean / muscle) mass lossWhy “short sleep kills your gains” is not supported by direct lifting trials, and what mechanistic data suggests insteadHow cutting sleep often affects your sedentary time more than gym performanceWhy sleep regularity can matter more than duration for long-term health outcomesWow to use wearable data without letting sleep scores drive stress and bad decisions3 practical rules for bad sleep daysThe simple movement targets that offer big returns and 2 quick strategies to offset extra sitting (which is connected to sleep)If you want to stop treating sleep as the thing you have to fix before anything else works, hit play.Try Fitness Lab, the AI coaching app that reads your data, coaches you on your patterns, and keeps you consistent for adults over 40 who want to lose fat and build strength. Get a free custom fat loss and muscle building plan before you buy anything.Wits & Weights is the evidence-based podcast for strength training over 40, muscle and longevity, body recomposition, fat loss over 40, and healthy aging. Hosted by Philip Pape, creator of Eat More Lift Heavy and Fitness Lab.Timestamps:0:00 - Why you skip the gym after a bad night 3:31 - Where "8 hours of sleep" came from 6:41 - What we know about lifters on short sleep 7:26 - 5 nights of 4 hours in bed 8:27 - 6 weeks of less sleep 10:16 - Where the appetite research disagrees 11:10 - Sleep vs. strength training13:11 - Rule 1: Never let a bad night be the excuse 14:34 - Rule 2: Sleep regularity vs. hours in bed 16:17 - Rule 3: What your ring is bad at measuring 17:50 - The biggest single sleep lever 18:36 - Steps, lifting, and mortality 19:24 - Sleep, food, and movement

In this episode, I share 10 things I wish I'd understood earlier—from keeping workouts simple and learning how hard to actually train, to setting realistic expectations, doing cardio year-round and training for more than just looking better.Book a Consultation Call1:1 Online Coaching14-Day Fat Loss Kick-StarterFree Fitness Guides"Your Fat Loss Journey Starts Here" BookInstagramThreadsYouTubeTools I Use for Training, Work, and Daily Life Timestamps:(00:38) Intro: What I Wish I Knew When I Started Working Out(03:04) Track Your Workouts Properly(07:16) Focus on Getting Stronger(11:33) Learn How Hard to Actually Train(18:08) Keep Your Workouts Simple(20:42) Take Recovery Seriously(24:13) Do Cardio Year-Round(27:53) Stop Trying to Eat Perfectly(29:50) Stop Wasting Money on Fitness Stuff(31:48) Set Realistic Expectations for Progress(35:46) Train for More Than Just Looking Better(37:34) Conclusion: 10 Things I'd Do Differently If I Started Working Out Again

There's a myth that you have to keep switching up your workouts or your muscles get used to them and stop growing. It's called muscle confusion.It's not real. It came from people who needed you to keep buying the next workout video.In fact, if you actually want to build muscle, you do the opposite: you repeat the same exercises for 8 to 10 weeks and get stronger at them.In this episode, I explain: Why constant switching actually stalls your progress, Where variety belongs, and Why soreness was never the goal.Enjoy the show!Resources Mentioned: Learn to Lift:Membership:Send me your thoughts

One of the biggest drivers of the long, slow rot model of aging is the loss of muscle mass that accompanies aging.  There are forces at play that drive that age-related muscle loss.  But once you know about them, you can take countermeasures to overcome them and persist into old age with more autonomy and possibilities than people who don't deliberately age with anabolic resistance in mind.  Not affiliate Links:Buy Fortagen amino acids here $105 for 45 servings roughly equivalent to 50 gm protein each - aa blend enhanced for anabolic growth.  Fasting and keto friendly.  Do not take with other protein sources.Buy Kion essential amino acids here $50 for 30 servings - roughly equivalent to 18 gm protein each.  Ok to combine with other protein sources.Are you ready to give your cells their best chance to not have to stop living before they die by allowing them access to physiologic levels of hormones, but aren't sure how to even get started?  Join the waitlist for my new beta program here and help me figure out how best to help wonderful women like you get the hormone care they deserve!Join the Waitlist HereCome visit me: www.healthcouragecollective.comemail me: healthcouragecollective@gmail.com

Exercise, Recovery, Relaxation—and Muscle as the Key to Healthy Aging: Nutritionist Leyla Muedin discusses science-backed wellness trends that pair exercise with effective recovery and deliberate relaxation to support performance, resilience, and healthy aging, noting benefits such as fewer overuse injuries, better sleep, steadier energy, and improved adherence. She highlights relaxation practices (breathwork, meditation, gentle yoga, outdoor time, massage, consistent sleep routines) and encourages making recovery part of daily life, including creating home or community “wellness spaces” like pools for gentle movement and stress reduction. She emphasizes sustainable habits supported by tools like wearables and heart-rate variability tracking. The episode then frames muscle as a “longevity secret weapon,” explaining its roles in metabolism, glucose storage, insulin sensitivity, inflammation control, and joint stability, citing the PURE study on grip strength and mortality, warning about sarcopenia, and recommending strength training, higher and well-distributed protein intake with age due to anabolic resistance, plus adequate sleep and recovery.

Today is just a quick reminder on something that can make or break your nutrition.This thing isn't necessarily forgotten but it is often dismissed or underrated in the grand scheme of things when you are working on your nutrition and fitness.So what is it? In this episode, I share what the thing that your results are only as good as. It's something fundamental and important. DISCLAIMER: The information in this video is for guidance only and is not individualised advice for you! Your unique situation needs to be taken into consideration and adjusting your dietary intake.____________________________________________Email me: aleksa@theclimbingdietitian.com.auDOWNLOAD MY FREE MACRO NUTRITION CHEATSHEET Your Guide To Improving Your Macros & Making Meal Prep Easierhttps://theclimbingdietitian.lpages.co/macro-cheatsheet-the-climbing-dietitian/Apply for Bespoke 1:1 Macro Sherpa Nutrition Coaching Program: https://bit.ly/395QmGsCheck out and SUBSCRIBE to my YouTube channel: https://bit.ly/2Mxqs4WTo find me on socials:Instagram: https://www.instagram.com/theclimbingingdietitianTikTok: https://www.tiktok.com/@theclimbingdietitianFacebook: https://www.facebook.com/theclimbingdietitianTwitter: https://twitter.com/beardyAPDLink to blog: https://bit.ly/330ULq4Check out my website for more information on me and what I do:https://www.theclimbingdietitian.com.au

Topics discussed:(00:07) - Recap of why Lindsay started Lifting Lindsay (10:09) - Surprise! We're talking about building muscle! (11:17) - Do you have to be in a calorie surplus to build muscle? (21:29) - Thinking about it in terms of building a house (30:39) - Marker 5 (31:10) - Most women don't know how to train safe and hard (44:11) - You can't jump right into training intensely (46:39) - Would you want to learn how to train with intensity? (48:31) - Sometimes builidng is boring If you're in Utah and interested in an in-person group training session to learn to train hard and smart, email support@liftinglindsay.com with the subject IN-PERSON-TRAINING and reference this podcast episode. If we get enough of you interested, we'll host a training event.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

You asked, I answered, so…I'm doing another FUN fitness Q&A!In today's episode, I'm covering everything from building muscle and calorie deficits, to macro tracking, progressive overload, and training smarter. Basically, if you've been wondering what you should actually be doing with your fitness right now, there's probably something in this episode for you!I'm also answering your questions about calorie deficits, transitioning into maintenance, increasing carbs, and balancing macro tracking with your actual hunger and fullness cues. As we head toward fall and build season, we're going to keep digging deeper into how to eat, train, and build muscle intentionally. No rushing, and no trying to change your entire body in one season. We're playing the long game, and as always, getting strong AF along the way!Episode recap:One of the worst lies women are told about fitnessMy best tips for a build/bulk phaseWhat changes when you enter a calorie deficit w/more muscle than beforeMicro-cuts + when they make senseHow to know if you're actually in a calorie deficit + how long to stay thereWhat to eat when transitioning from a deficit into maintenanceHow to balance hunger + fullness cues while tracking macrosHow to explain macro tracking to someone who thinks it's obsessive or restrictiveWhen it's ideal to do progressive overloadThe best way to shorten a weight workout when you're short on timeExercises that are over-hyped and/or don't really do much for youLinks/Resources:Get your free Fitness AuditSHOP UFYF merchandiseGrab your FREE Body Recomp Meal Prep and get the UFYF NewsletterSHOP Kion - my favorite Protein, EAA's and Creatine!Join FIT CLUB, my monthly membership with workouts you can do at home or the gymConnect with me on Instagram @kristycastillofit and @unfuckyourfitnesspodcastJoin my FREE Facebook group, Unf*ck Your FitnessClick HERE for my favorite fitness & life things!Send me a text with episode ideas or just to say hi! Support the show

Elbow pain is one of the most common things that people struggle with in their first year of strength training. This is one of the things I really wish I'd known when I started. I noticed elbow pain about 6 months in, ignored it for way too long, and it took months to clear. In this episode, I share what I wish I'd known back then:Why it's more common in midlifeThe common mistakes that cause it3 ways to avoid itEnjoy the show!Resources Mentioned:My Versa Gripps and the rest of the gear I actually useLift-IT, my $27 strength training kickstartJoin the MembershipAll my programsSend me your thoughts

Here are some questions that hit my inbox all the time. Not big enough for their own episode, so I answered four in one go.Do you actually need creatine, and if so, what kind?Does resting between sets really matter?Is twice a week honestly enough to see a change?Machines, free weights, cables. Do they actually train you differently?Do you have other questions you'd like answered? Send them to me - I'd love to hear from you. Enjoy the show!Resources Mentioned: My protein episode My strength training programsSend me your thoughts

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

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

Fitness advice changes as you gain more experience, coach more people and realise that a lot of things aren't as black and white as they first seemed. In this episode, I break down eight fitness beliefs I've changed my mind about, including aggressive fat loss, using cardio for weight loss, training to failure, IIFYM, tracking macros and over-optimising your workout routine.  

To get leaner you might have to do the opposite of everything you've ever done.Focus on building muscle first. Or what I like to call...Muscle FIRST Fat Loss.But this is honestly easier said than done, both mentally and physically. Because the approach that actually works goes against almost every instinct and habit you've built around fat loss.And even when you know it's right it feels wrong.There are 7 mistakes I've personally made that sabotaged my results and honestly still are tough to avoid. And most women I've met are making at least 5 of them.Grab my FREE Body Recomp Guide in the description below

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 3499: Jane Chertoff lays out seven reasons the pullup earns its reputation, from the back and shoulder muscles it recruits to the grip strength that carries over into everyday life. She also makes the case that this one hard movement can lift your whole fitness level, and offers beginner and advanced variations so you can start wherever you are. Read along with the original article(s) here: https://www.healthline.com/health/exercise-fitness/benefit-of-pull-up Quotes to ponder: "The pullup is one of the most effective exercises for strengthening the back muscles." "When you're performing a pullup, you're lifting your entire body mass with the movement." "Always allow for a day in-between strength training to allow your muscles to recover." 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

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 3499: Jane Chertoff lays out seven reasons the pullup earns its reputation, from the back and shoulder muscles it recruits to the grip strength that carries over into everyday life. She also makes the case that this one hard movement can lift your whole fitness level, and offers beginner and advanced variations so you can start wherever you are. Read along with the original article(s) here: https://www.healthline.com/health/exercise-fitness/benefit-of-pull-up Quotes to ponder: "The pullup is one of the most effective exercises for strengthening the back muscles." "When you're performing a pullup, you're lifting your entire body mass with the movement." "Always allow for a day in-between strength training to allow your muscles to recover." 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

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 3496: JC Deen picks up where Part 1 left off and gets specific about what to actually do once you are in the gym. He explains why resistance training paired with a caloric deficit is what drives weight loss, and why compound lifts deserve top billing in your routine while isolation work fills in around them. Read along with the original article(s) here: https://jcdfitness.com/2016/01/best-exercise-to-lose-weight/ Quotes to ponder: "Weight training, plus a diet that induces fat loss via a caloric deficit is what causes weight and fat loss to happen." "These movements require more muscle recruitment than single joint exercises." "If your goal is fat loss, you should place a high priority on weight training as your main mode of exercise." 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

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 3496: JC Deen picks up where Part 1 left off and gets specific about what to actually do once you are in the gym. He explains why resistance training paired with a caloric deficit is what drives weight loss, and why compound lifts deserve top billing in your routine while isolation work fills in around them. Read along with the original article(s) here: https://jcdfitness.com/2016/01/best-exercise-to-lose-weight/ Quotes to ponder: "Weight training, plus a diet that induces fat loss via a caloric deficit is what causes weight and fat loss to happen." "These movements require more muscle recruitment than single joint exercises." "If your goal is fat loss, you should place a high priority on weight training as your main mode of exercise." 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

Should plant-based athletes eat soy? Does tofu lower testosterone? Is soy protein actually good for building muscle?In this episode, sports dietitian Natalie Rizzo, MS, RD, breaks down the latest research on one of the most misunderstood foods in sports nutrition. You'll learn how soy compares to animal protein for muscle recovery, what the science really says about hormones, and how much soy athletes can safely eat.You'll also get practical ways to add tofu, tempeh, edamame, and soy milk to your daily routine, without relying on protein powders.In this episode you'll learn: Is soy a "complete" protein?  Does soy help build muscle?  Does soy lower testosterone or increase estrogen?  How much soy should athletes eat?  The best soy foods for recovery and performance  Easy ways to eat more soy every dayApply to work with Natalie for 1-on-1 nutrition coaching! Have questions or want to request a show topic? DM us @greenletesCheck out Natalie's book

Send us Fan MailThe fitness industry has made women's health feel unnecessarily complicated. We're told to cycle-sync our workouts, avoid training fasted, wear weighted vests, track every body-composition metric and constantly adjust our routines based on hormones, cortisol and the latest wellness trend.In this episode, Dr. Lauren Colenso-Semple, PhD,  joins us to separate fitness fact from social media fiction. We break down whether women actually need to train differently than men, what cycle syncing gets wrong, whether walking counts as exercise, and what strength training and cardio should realistically look like.We also get into creatine, protein needs in midlife, HRT and muscle loss, body recomposition, DEXA scans, smart scales, grip strength, weighted vests, fasted workouts and the growing and concerning-world of unregulated wellness peptides.Use code GGW20 for 20% Stay Above Nutrition products (US & Canada)!You can check them out hereSHOP OUR MERCH HERE

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 3487: Eric Bach explains why the classic dirty bulk leaves lifters with more fat than muscle. In part one, he covers how excess calories spill over into fat storage, why new fat cells never really go away, and how insulin sensitivity shapes the way your body handles nutrition. Read along with the original article(s) here: https://bachperformance.com/dirty-bulk-five-reasons-clean-bulk/ Quotes to ponder: "Following a dirty bulk will leave you fat and frustrated, not jacked and confident." "The big kicker here is you can't eliminate cells." "When you're sensitive to insulin, your body effectively burns stored body fat and breaks your food into energy." 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

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 3487: Eric Bach explains why the classic dirty bulk leaves lifters with more fat than muscle. In part one, he covers how excess calories spill over into fat storage, why new fat cells never really go away, and how insulin sensitivity shapes the way your body handles nutrition. Read along with the original article(s) here: https://bachperformance.com/dirty-bulk-five-reasons-clean-bulk/ Quotes to ponder: "Following a dirty bulk will leave you fat and frustrated, not jacked and confident." "The big kicker here is you can't eliminate cells." "When you're sensitive to insulin, your body effectively burns stored body fat and breaks your food into energy." 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

Welcome to Season 6 of the Metalcore & Muscle Podcast! In this eleventh episode of season six, we will be discussing the following topics: Boundaries New Album Review (other new tracks Summer 2026): In this segment we provide an album review of Yearning: The unbeautiful after by Boundaries. We discuss our favorite tracks and what makes the album possibly Boundaries' best album yet. We also discuss some new releases from Kingdom of Giants and Chiodos.  Coaches Corner: This segment continues from season 5 of the pod, where Evan discusses a fitness topic in depth and provides his health coaching insight. For this week, Evan discusses how tracking your daily caloric intake can provide valuable insights in your fat loss journey. Evan discusses his recent experience tracking calories and how some foods can quickly contribute to an unwanted surplus. Song of the Week: In this segment, we share/highlight a new song recently released and provide some general commentary. This week's song of the week is "Melancholy" by Driveways. Follow us on Instagram @mc_muscle! 

This is THE episode the whole series has been building toward girl. We've done the position work. We've done stability. And now, we finally get to talk about force production and mechanical tension— the third layer of the Training Hierarchy and the actual thing that drives muscle growth, strength, and body recomposition. She's the queen!In this EP, I go alllll the way into the science. I break down what mechanical tension is at a cellular level. I go deep on motor units, the Henneman's Size Principle, internal load versus external load and proximity to failure.This is THE episode that makes it all click girl. The one that explains why you've been working hard and not seeing the results you want. Key TakeawaysMechanical tension is force applied to muscle fibres under load while they are actively contracting. It is the primary signal for muscle growth, strength adaptation, and body recomposition.The length-tension relationship explains why position and stability come first. Every muscle has an optimal length at which it can produce maximum force. Motor units are recruited from smallest to largest — Henneman's Size Principle. The high-threshold motor units, the ones most responsible for muscle growth and strength, are only recruited when load is genuinely challenging and effort approaches failure.The effective reps — the ones that actually drive adaptation — are the reps that hurt your feelings. The ones that slow right down. Most women are training at a five, six, or seven out of ten. They feel like they're working hard — and they are. But they're not close enough to failure to recruit the high-threshold motor units.Proximity to failure requires position and stability to be intact. Grinding reps with broken form is not proximity to failure. It's compensation. The signal goes to the wrong tissue.Your body does not respond to external load. It responds to internal load — the actual mechanical stress on the target tissue.A highly skilled lifter creates more internal load with less external load. Because she knows how to direct force into the target tissue. This is why the hierarchy matters — build position, build stability, build the skill.Beautiful movement builds beautiful bodies. Not as an aesthetic statement — as a physics statement. Beautiful movement means force is going exactly where you want it to go. Directed. Intentional. Landing in the muscle you came to train. That is when the body changes.Powerful Quotes from This Episode"Your body does not respond to the weight on the bar. She responds to internal load — the force being applied to the specific muscle fibre you're trying to train. The number on the bar is not the point. Where the force actually lands is the point.""Those last few reps — the ones that hurt your feelings, the ones that slow way down, the ones you have to grind through — those are the reps where the high-threshold motor units are firing. Those are the reps that change your body. Everything before them is just getting there."The Big Girl Lifts — Free Video SeriesYou've been told to lift heavy. But no one's taught you how.The Big Girl Lifts is a free video series where I teach you the six lifts that actually change your body — not just what they look like, but how to own them. How to get your body in the right position, create real stability, and produce the kind of mechanical tension that builds lean muscle, gets you stronger, and changes your body composition for good.Each lift is taught through the lens of the Training Hierarchy — position, stability, and force. So you stop accumulating fatigue and start creating the signal your body actually responds to.And because seeing is everything — film your lifts and send them to me. I'll personally review your technique and tell you exactly what I see.This is how we train properly, girl. Grab it here: https://warriorschool.co/the-big-girl-lifts/

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

After spending the last several episodes breaking down calorie deficits, maintenance, and build phases, I KNEW it was time to answer some questions that I've been getting from you!In today's episode, I'm answering some of the most common nutrition questions I receive. From how to find your true maintenance calories and transition out of a deficit, to tracking food without becoming obsessed, building muscle, adjusting your calories when necessary, and more.And no…there isn't one *perfect* calorie target or magic formula. Your body is unique, and the best way to learn what works is by collecting data, staying consistent, and making intentional adjustments along the way!Remember - every fitness journey is different, but the fundamentals stay the same. Keep learning, stay consistent, and trust the process. You'll be AMAZED at what happens when you stop guessing + start building habits that actually last!Episode recap:Are maintenance calories an exact number or a range?How do I know if my maintenance calories are actually correct?How do I increase my calories after being in a calorie deficit?How long should I stay in maintenance?How do I loosen up tracking once I've found my maintenance calories?Where do I start if I have 50+ pounds to lose?How long should I stay in a calorie deficit?How do I get comfortable eating more in a surplus?Should I carb cycle while in a calorie deficit?Should I adjust my calories based on my workout that day?How do I know if I'm building muscle vs. gaining fat?Links/Resources:SHOP UFYF merchandiseGrab your FREE Body Recomp Meal Prep and get the UFYF NewsletterSHOP Kion - my favorite Protein, EAA's and Creatine!Listen to the Girls with Opinions PodcastJoin FIT CLUB, my monthly membership with workouts you can do at home or the gymConnect with me on Instagram @kristycastillofit and @unfuckyourfitnesspodcastJoin my FREE Facebook group, Unf*ck Your FitnessClick HERE for my favorite fitness & life things!Send me a text with episode ideas or just to say hi! Support the show

Dr. Pak Androulakis-Korakakis returns to explain what the research says about the minimum effective dose for muscle growth, strength, health, and long-term physical independence.In this episode, we discuss:• The minimum amount of training required to build muscle• Whether minimum-dose training produces meaningful real-world results• How inactive and metabolically unhealthy people respond to resistance training• Where diminishing returns begin as training volume increases• Minimum effective dose training for everyday people• Minimum-dose training for serious lifters• Whether people accurately estimate reps in reserve• Training close to failure in high and low rep ranges• When you should and should not train to failure• Whether machines are enough for older adults• Building muscle and supporting bone health as you age• Fatigue, recovery, and the reality of overtraining• Genetics and realistic expectations• Why consistency matters more than training secrets• Pak's new book, Train Smarter, Not Longer• And much moreFollow Dr. Pak Androulakis-Korakakis on Instagram:@dr__pakCHAPTERS01:05 Minimum Effective Dose04:34 Research-Based Volume Targets05:48 Training Close to Failure08:27 Fractional Sets Explained11:06 Low- vs. High-Volume Training16:22 Minimum-Dose Training for Real Life20:08 Rep-Range Absolutism26:24 Fatigue and Overtraining Myths30:03 Injury Risk and Training Workarounds32:29 Minimum-Dose Training for Seniors33:21 Results From 20 Minutes Per Week37:11 Machines for Safe, Hard Training38:34 Larry's Recovery Update42:41 Estimating Reps in Reserve45:10 Does Anything Actually Matter?49:18 Genetics and Realistic Expectations53:15 Consistency Beats Training Secrets57:38 Pak's Book and What Comes NextSUPPORT THE SHOWIf this episode helped you rethink how much training is actually required to make progress:• Subscribe and check out more episodes• Share the episode on social media and tag @andrewcoatesfitness• Send it to someone who thinks they do not have enough time to trainFOLLOW 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

Show notes: (0:00) Intro (0:50) Bill's background in sports nutrition, bodybuilding, and fat loss research (2:26) Minimum effective dose for strength training (8:27) Best training volume and frequency for muscle growth (12:38) Full-body workouts vs. body part splits (15:25) Opposing muscle groups and keeping weight training focused (19:18) Cardio, strength training, diet, and fat loss (28:21) Why protein matters for fat loss and muscle (36:10) Calories in, calories out, and the protein exception (41:47) Menopause, energy, weight gain, and body changes (44:34) Hormone therapy and quality of life (46:19) Protein targets for women and body composition (49:17) Protein leverage hypothesis and hunger control (51:11) Where to follow Dr. Bill Campbell (52:27) Outro Who is Bill Campbell, PhD?   Dr. Bill Campbell, PhD, is an exercise scientist and professor at the University of South Florida, where he directs research focused on fat loss, muscle growth, body composition, sports nutrition, and resistance training. A former bodybuilder, Dr. Campbell has spent much of his career studying how people can lose body fat while keeping or building muscle. His work also covers high-protein diets, physique improvement, and weight loss resistance in women going through menopause. Known for making science easy to understand, he shares practical research-based advice for fitness professionals, athletes, and everyday people who want to improve their health, strength, and body composition. Connect with Bill: Website: https://www.billcampbellphd.com/ Instagram: https://www.instagram.com/billcampbellphd/?hl=en Links and Resources: Peak Performance Life - https://buypeakperformance.com/ Peak Performance on Facebook - https://www.facebook.com/livepeakperformance/ Peak Performance on Instagram - https://www.instagram.com/livepeakperformance  

Eric Helms Got in the BEST Shape of His Life at 42 (Naturally!) And here is His Exact Blueprint.Today we are throwing it back to an absolute masterclass with Dr. Eric Helms—Chief Science Officer at 3DMJ, natural pro bodybuilder, and the guy who literally wrote the book on strength and hypertrophy. Eric reveals how he stepped on stage at 42 looking better than ever, entirely drug-free.We dive deep into the lab and the gym to discuss:

you say you want to look lean, strong and defined…but every time your body feels a little fuller, the scale rises or your leggings feel tighter, you react as though you've done something wrong.so let's be honest for a second.do you want to build muscle… or do you only want to build muscle while still receiving all the comforting little signs of dieting?because those are not the same thing.this episode is for you if you train consistently but still feel soft, struggle to see definition or keep wondering whether another calorie deficit would finally get rid of that last bit of fat.we're pulling apart the loop that keeps so many women stuck… progress slows, discomfort rises, the scale stops rewarding you, and suddenly you're changing programs, cutting calories or adding more cardio.not because the process has failed.because fat loss taught you to expect fast, visible reassurance. muscle growth asks you to keep showing up before the mirror gives you proof.your three mini wins from this episode:“always track your lifts, film your lifts.”“you want quality sets. not a lot of sets.”“you need to eat enough for long enough.”you'll learn why feeling bigger after increasing calories and carbs isn't automatically fat gain, why glycogen and water can make your muscles feel fuller, and why proper body recomposition depends on strategic strength training, recovery, protein, calories and patience.but the bigger insight is psychological…if one uncomfortable weigh in can send you back into restriction, the scale is not merely collecting data. it is still making decisions for you.leave me a Spotify comment and tell me the thought that appears when your body feels fuller. no polished answer. give me the real one.share this episode with someone who needs permission to stop shrinking and start building.and if you want to come onto the podcast to chat about your own body recomposition journey or struggles, send me a message. this show belongs to women who are ready to have the honest conversation.find me @transformxruby on instagramApply for a free consult:https://docs.google.com/forms/d/e/1FAIpQLSfqaxMDfbPYPYVui3BgSClnDXTj4BWjRvPkbBHuK5CP7SQsIw/viewform?usp=sf_linkDirect link to DM me on IG:https://ig.me/m/transformxruby

Carnitine, with acknowledged muscle and brain benefits, may find a new role in supporting cancer immunity; Calcium and vitamin D's bone-building impact may be limited; Internal visceral fat may accelerate brain aging, MRI study finds; The remarkable benefits of a newly-discovered mitochondrial booster—urolithin A (Mitopure®️).

Check out Marek Health at https://marekhealth.com/syatt and get 10% OFF your first order using code: SYATTIn this episode of The Jordan Syatt Podcast, I shoot the breeze and answer questions from listeners with my podcast producer, Tony, and we discuss:- Building an insanely strong deadlift- How to hit a personal record right now (immediately)- Toxic fitness culture- Prioritizing health and enjoyment- Optimizing lean muscle in your 40s- Unpopular muscle building facts- Weight loss plateaus- And more...Do you have any questions you want us to discuss on the podcast? Give Tony a follow and shoot him a DM on Instagram - @tone_reverie - https://www.instagram.com/tone_reverie/I hope you enjoy this episode and, if you do, please leave a review on iTunes (huge thank you to everyone who has written one so far). Finally, if you've been thinking about joining The Inner Circle but haven't yet... we have hundreds of home and bodyweight workouts for you and you can get them all: https://www.sfinnercircle.com/

What happens when men's health gets reduced to one testosterone number? In this episode of hol+, Dr. Taz sits down with Dr. Brandon Smith, MD, a conventionally trained physician practicing at hol+, for a practical and eye-opening conversation about men's health, low testosterone, sleep apnea, TRT, GLP-1s, muscle, stress, hormones, and why so many men are waiting too long to get proactive about their health.Together, they explore why men's health needs a reframe, especially in a medical culture where many men are taught to only go to the doctor when something is clearly broken. Dr. Smith shares what he sees in the exam room, from younger men asking about testosterone before starting a family, to men in their 40s, 50s, and 60s realizing they have spent years pushing through fatigue, stress, brain fog, weight changes, low libido, poor sleep, or changes in performance without knowing where to start.Dr. Taz and Dr. Smith also unpack why low testosterone is not always a simple testosterone problem. Dr. Smith explains the difference between total testosterone and free testosterone, why one lab number is only a snapshot, why testosterone can fluctuate throughout the day, and why morning testing matters. They also discuss why symptoms, context, body composition, sleep, stress, inflammation, chronic illness, and lifestyle all need to be part of the conversation before jumping straight to testosterone therapy.This conversation takes a closer look at one of the most overlooked drivers of low testosterone: sleep apnea. Dr. Smith explains why disrupted sleep can create a stress signal in the body, why men may not realize they are waking up throughout the night, and why the body may lower reproductive hormones when it does not feel safe, rested, or recovered. They also discuss how fasting, chronic stress, high cortisol, poor recovery, and underlying medical conditions can affect hormone levels.If you're listening to this and thinking, “I know something is off in my body, but I don't know where to start,” join the Circle here:

90 Day Clubhouse Kickstart Program- https://ericrobertsfitness.com/clubhouse-page.html On today's episode I go through everything I've learned in 14 years of lifting and coaching 25,000 people about why the muscle-building "rules" you've been following are quietly wrecking your progress. I break down why skipping cardio is costing you gains, why training three to four days beats five to seven, how much protein you actually need (less than the gram-per-pound everyone preaches), and why cutting carbs kills your results instead of speeding them up. And if you're on a GLP-1 like Ozempic, I get into the one non-negotiable you have to do or you'll lose muscle and bone density right alongside the fat 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 Youtube Channel https://www.youtube.com/@ericrobertsfitness Video Podcast: https://www.youtube.com/@EricRobertsFitnessPodcast

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 and learn more at:⁠ OLDPodcast.com⁠. Episode 3458: Eric Leija breaks down why resistance bands deserve a place in any muscle-building routine, from their versatility and portability to their ability to create continuous tension and support recovery. Learn how to use bands for real strength and hypertrophy gains, including the ideal rep ranges and the power of eccentric training. Read along with the original article(s) here: https://www.ericleija.com/building-with-bands-benefits-gaining-muscle-with-this-underrated-tool/ Quotes to ponder: "Bands are also epic for helping you make progress with difficult exercises." "Studies show that eccentric training produces significantly more muscle growth than standard training, and these movements are easily done with bands just as well as with weights." "The key to gaining muscle with bands is similar to gaining with standard weights: you want to find a resistance that is challenging to complete 8-12 reps with." Episode references: Eccentric Training Research Overview: https://pubmed.ncbi.nlm.nih.gov/28486337/ Learn more about your ad choices. Visit megaphone.fm/adchoices

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 and learn more at:⁠ OLDPodcast.com⁠. Episode 3458: Eric Leija breaks down why resistance bands deserve a place in any muscle-building routine, from their versatility and portability to their ability to create continuous tension and support recovery. Learn how to use bands for real strength and hypertrophy gains, including the ideal rep ranges and the power of eccentric training. Read along with the original article(s) here: https://www.ericleija.com/building-with-bands-benefits-gaining-muscle-with-this-underrated-tool/ Quotes to ponder: "Bands are also epic for helping you make progress with difficult exercises." "Studies show that eccentric training produces significantly more muscle growth than standard training, and these movements are easily done with bands just as well as with weights." "The key to gaining muscle with bands is similar to gaining with standard weights: you want to find a resistance that is challenging to complete 8-12 reps with." Episode references: Eccentric Training Research Overview: https://pubmed.ncbi.nlm.nih.gov/28486337/ Learn more about your ad choices. Visit megaphone.fm/adchoices

Can you really build muscle from home, or is a gym membership essential? In this Q&A episode, I answer 10 of the most common questions about building muscle at home, including whether bodyweight exercises and resistance bands are enough, the minimum equipment you need, how to progressively overload without heavy weights, and when joining a gym actually becomes worthwhile.  

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 3451: Katarina shares seven common training errors that can quietly sabotage your fitness progress, from poor sleep and inconsistent workouts to unrealistic goals and overtraining. Her practical advice shows how balancing recovery, nutrition, and commitment can help you train smarter, stay motivated, and achieve lasting results. Read along with the original article(s) here: https://diyactive.com/7-training-mistakes/ Quotes to ponder: "If you believe that you can do it, you certainly can. So don't give up!" "Listen to your body and take care of it!" "It's important to know that sleeplessness can increase the symptoms of depression, particularly if you've missed sleep over an extended period of time." Learn more about your ad choices. Visit megaphone.fm/adchoices

Dr. Elizabeth Yurth, co-founder of Boulder Longevity Institute, is one of the rare physicians who spent 30 years in orthopedic and sports medicine before pivoting to longevity and regenerative medicine. This episode covers joint health in women, osteoarthritis, bone density, peptides, perimenopause, hormones, mitochondrial health, and the regenerative protocols most women have never been offered.What she found after decades of patching people together: we have been thinking about joint disease completely wrong. Osteoarthritis is not a wear and tear condition. It is a metabolic disease driven by mitochondrial dysfunction, hormonal decline, and chronic low-grade inflammation, and it can be prevented, slowed, and in many cases reversed if you start addressing it at the root.Most women wait until something breaks before paying attention. By then, the damage has been building for years. The interventions that actually work are available now. They are just not in the standard conversation.Join the most comprehensive *female-specific community for health and longevity optimization.* After over a decade dedicated to human performance and women's health, I created this space to share everything you need to know to optimize health and lifespan. Inside, you'll get access to exclusive protocols, live Q&As, the latest female longevity science, and a private, supportive community of like-minded women.https://kayla-barnes-lentz.circle.so/checkout/become-a-memberIn this conversation we explore:Why osteoarthritis is not a wear and tear disease and what the research actually showsHow progesterone protects your ligaments, tendons, and bone (and why estrogen gets all the credit)Why birth control creates the perfect storm for joint and ligament injuryWhy mitochondrial dysfunction is at the root of joint disease, muscle loss, and brain decline and why you have to repair before you revHip fractures carry a 25% mortality rate in women, and most have never had a DEXA scanConnect with Kayla:Instagram: https://www.instagram.com/kaylabarnes/TikTok: https://www.tiktok.com/@femalelongevityTwitter:https://x.com/femalelongevityWebsite:https://www.kaylabarnes.com/Spotify: https://open.spotify.com/show/4OLWWn22RGB0argbRPvAaQ?si=8e91b3c9e0ce4054Apple: https://podcasts.apple.com/us/podcast/longevity-optimization-with-kayla-barnes-lentz/id1591130227Follow Her Female Protocol: https://www.protocol.kaylabarnes.comLearn more about Dr. Elizabeth Yurth:Website: https://boulderlongevity.com/ Instagram: https://www.instagram.com/dryurth/YouTube: https://www.youtube.com/@dryurth #longevity #womenslongevity #peptides #jointhealth #bonedensity #musclebuilding #mitochondria #regenerativemedicine #perimenopause #womenshealth #biohacking #osteoarthritis #hormones #longevityoptimization

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 3451: Katarina shares seven common training errors that can quietly sabotage your fitness progress, from poor sleep and inconsistent workouts to unrealistic goals and overtraining. Her practical advice shows how balancing recovery, nutrition, and commitment can help you train smarter, stay motivated, and achieve lasting results. Read along with the original article(s) here: https://diyactive.com/7-training-mistakes/ Quotes to ponder: "If you believe that you can do it, you certainly can. So don't give up!" "Listen to your body and take care of it!" "It's important to know that sleeplessness can increase the symptoms of depression, particularly if you've missed sleep over an extended period of time." Learn more about your ad choices. Visit megaphone.fm/adchoices

In this episode the guys break down the seven best muscle building exercises you have probably never done — the bent press, circus press, Zottman curls, weighted windmills, heavy overhead carries, heavy trap bar farm walks, and tibialis raises. They also get into AI being used to expose congressional stock trading corruption (56% of congressional stock purchases are on companies directly impacted by bills they later voted on), the whey protein shortage and a new manufacturing technique that makes it taste even better, the history of sketchy old school supplements like Hot Stuff and what was actually in them, old school protein shakes from the Weider era, and LMNT's new lemonade iced tea flavor. Then they coach live callers submitted through mplivecaller.com. No BS 6-Pack Formula:  https://nobs6pack.com Code: 6PACK for 50% off. Updated two phase ab building system with new videos and demos . Mind Pump Fitness Coaching:  https://mindpumpfitnesscoaching.com 1.9 NASM CEUsSPONSORS Legion (protein bars and supplements):  https://buylegion.com/mindpump Code: MPB2G1 for buy 2 get 1 free. Kion Aminos:  https://getkion.com/mindpump 20% off automatically applied at checkout, no code needed. LMNT (lemonade iced tea):  https://drinklmnt.com/MindPump Free 8-count sample pack with any purchase, no code needed. New lemonade iced tea flavor discussed on air — 50mg caffeine, no sugar. Dose for Your Liver:  https://dosedaily.co/MINDPUMP Code: MINDPUMP for 25% off first month subscription. Clinically backed liquid liver supplement, zero sugar, zero calories. LINKS Submit a live caller question:  https://mplivecaller.com Mind Pump Store:  https://mindpumpstore.com Maps Fitness Products:  https://mapsfitnessproducts.com Instagram: @mindpumpmedia   3:08 - 7 best muscle building exercises you have never done 7:34 - The bent press — how Arthur Saxon pressed 370 pounds overhead with one arm 10:30 - The circus press — the one arm push press that builds shoulders fast 12:19 - Zottman curls — the forgotten arm builder that bulletproofs your elbows 13:44 - Weighted windmills — the best exercise Sal had never done that fixed his SI joint 15:40 - Heavy overhead carries — how walking with weight overhead changed the guys' pressing strength 19:11 - Heavy trap bar farm walk — why carrying 500 pounds makes everyday life feel easy 21:24 - Tibialis raises — the dumbest simplest fix for shin splints that actually works instantly 24:04 - Legion chocolate peanut butter Rice Krispie bars and GLP users who struggle to hit protein 25:10 - AI exposes congressional stock trading — 56% of purchases tied to bills they voted on 35:09 - Retail investors now make up 20% of market trading volume and its impact 37:18 - Leucine is the trigger — why your EAA supplement is probably underdosed where it matters 40:05 - Whey protein shortage and a new manufacturing technique that makes it taste better 44:54 - Old school supplements — Hot Stuff, pro hormones and what was actually in them 51:10 - 1988 study — frail 88-year-olds gained 174% average strength in 8 weeks with no injuries 58:05 - Caller: Bobby (New Jersey) — truck driver, GLP off-ramp, normalized bloodwork at 55, needs a build phase 1:08:44 - Caller: Casey (North Carolina) — Hashimoto's, weekend gluten cheats, overtraining, gets Maps 15 1:23:29 - Caller: Sharon (Connecticut) — hypermobility, POTS, MCAS, gets Maps Starter with isometric modifications 1:36:43 - Caller: Renee (Hawaii) — DV survivor, hysterectomy next week, bikini competitor goals, gets free coaching and certification course

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

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

In this Q&A episode, I answer questions about how to train for varied competitive distances without getting pulled in too many directions, explain my compelling stance on avoiding coffee (and NSAIDs), and give a plug for Dr. Doug McGuff’s “Big 5” total-body workout—a simple, highly effective way to stay strong with just one workout per week. I also share thoughts on how corporations like Whole Foods Market and PF Chang’s continue to sell plenty of crap despite their healthy reputations, discuss the magic of Zone 1 walking for building awesome aerobic fitness, and explain one of the best ways to tell if you’re doing too much strength training. Hint: you shouldn’t be getting sore. These are practical, everyday insights you can use right away to simplify your training, improve your health, and avoid some common mistakes. TIMESTAMPS: Jack, age 60, asks about his running goals. He says he is confused about what Brad says the parameters should be. [01:11] Jack has another question about coffee. Is having that stimulant in the morning helpful for your overall well-being as an athlete? [07:38] Another listener asks: Should I take my high intensity interval training, my strength training like Dr. Doug McGruff's Big Five and a basically walking approach to races? [15:45] Some comments from YouTube include this with Brad's comment: How long should you sprint to achieve all the health benefits? Brad's answer: All your entire life. [17:56] Monica initiates a discussion on the industrial seed oils being used rather than butter in restaurants and even Whole Foods and P.F. Changs. [18:50] Anthony asks about building up aerobic fitness by walking. Brad's response is thatthe aerobic base is built at the lower exercise intensities where your body has sufficient oxygen to develop and fine tune your mitochondrial function [27:00] Chad experiences soreness after trying to complete body weight exercises every other day to failure. Brad answers: If you have recurring soreness from your strength training regimen, you are most certainly overdoing it. [30:48] Dr. Doug McGruff's book, Body by Science, has a great regimen of five big workouts to do once a week. [32:22] Chad is also asking about his schedule for training. You want to have ebbs and flows in your schedule such that you have built in downtime and you always respect the importance of intuition and adjusting on the fly. [37:37] LINKS: Brad Kearns.com BradNutrition.com - 20% OFF Your First Order! B.rad Superdrink – Hydrates 28% Faster than Water—Creatine-Charged Hydration for Next-Level Power, Focus, and Recovery NEW: B.rad Real Rad Gummies - Creatine + Nootropics for Focus, Motivation, Performance, and Recovery! B.rad Whey Protein Superfuel - The Best Protein on The Planet! Brad’s Shopping Page BornToWalkBook.com B.rad Podcast – All Episodes Peluva Five-Toe Minimalist Shoes - Save 10% Body by Science We appreciate all feedback, and questions for Q&A shows, emailed to podcast@bradventures.com. If you have a moment, please share an episode you like with a quick text message, or leave a review on your podcast app. Thank you! Check out each of these companies because they are absolutely awesome or they wouldn’t occupy this revered space. Seriously, I won’t promote anything that I don't absolutely love and use in daily life: B.rad Nutrition: Premium quality, all-natural supplements for peak performance, recovery, and longevity; including the world's highest quality whey protein! Get 20% OFF your first order! Peluva: Comfortable, functional, stylish five-toe minimalist shoe to reawaken optimal foot function. Use code BRADPODCAST for 15% off! Jaspr Air Scrubber: Ultra high-performance air purifier - blows other air filters away! Save $200 on your unit with code BRAD. Get Stride: Advanced DNA, methylation profile, microbiome & blood at-home testing. Hit your stride the right way, with cutting-edge technology and customized programming. Save 10% with the code BRAD. Online educational courses: Numerous great offerings for an immersive home-study educational experience Primal Fitness Expert Certification: The most comprehensive online course on all aspects of traditional fitness programming and a total immersion fitness lifestyle. Save 25% on tuition with code BRAD! #bradpodcastSee omnystudio.com/listener for privacy information.

Jay Campbell is BACK... and this time he's talking about all the cutting edge peptides for building muscle. We're talking follistatin derivatives with 19 day half lives, super retatrutide that you might only need to inject once every TWO MONTHS, and why these compounds could be the future of building lean mass without the brutal side effects. Jay tells stories about the legendary Dan Duchaine. You'll learn the REAL history of cyclical ketogenic dieting, why going zero carb all week then carb loading on weekends was revolutionary for bodybuilders in the 90s. Here's where it gets controversial... Jay explains why aromatase inhibitors are absolutely DESTROYING modern bodybuilding physiques. SPONSORS Huel — huel.com/mindpump MP Hormones — mphormones.com MAPS PPL — mapsppl.com   KEY TOPICS • Cyclical ketogenic dieting protocol: zero carb Monday through Friday, depletion workout Saturday morning, then unlimited carbs until Sunday night • Long term ketogenic dieting can retard insulin metabolism and increase A1C levels even without eating carbs • Aromatase inhibitors prevent bodybuilders from achieving true shredded condition by blocking fat loss below 7 to 8% body fat • Estrogen ratio to testosterone matters more than absolute estrogen levels for men on TRT • New follistatin derivative FLGR has a 19 day half life and binds only to non organ sensitive androgen receptors • Super retatrutide may only require injection once every two months due to extended efficacy • Dan Duchaine pioneered the ephedra caffeine aspirin stack and introduced carb cycling to bodybuilding • High dose insulin combined with carbohydrate manipulation was the real secret of 90s mass monster physiques   TIMESTAMPS 0:24 Jay Campbell 1:42 Dan Duchaine 5:21 The cyclical ketogenic diet 6:26 crash test dummy research 7:52 long term keto 9:21 carb loading protocol 11:54 Insulin resistance symptoms 14:26 Why AIs are destroying physiques 18:58 New follistatin FLGR peptide 27:15 Recovery Stack 32:46 Bio Regulators and Prostate Peptides 35:33 Legal Gray Area 39:48 Company Operations Explained 40:38 New Hair and Face Launch 41:41 GLP Patent Crackdown 44:07 Small Molecules 45:29 Microdosing GLP Side Effects 48:40 Antitrust and Innovation Fears 51:09 Bodybuilding 52:50 Klotho Anti Aging Breakdown 59:42 Cerebrolysin Brain Benefits 01:07:13 Jail Story 01:16:11 Product Timeline   PEOPLE MENTIONED Jay Campbell — Guest and peptide expert who specializes in cutting edge hormone optimization Dan Duchaine — Legendary bodybuilding guru who wrote The Underground Steroid Handbook and pioneered the ECA stack and carb cycling Mauro DiPasquale — Doctor who wrote The Anabolic Diet book and was instrumental in low carb bodybuilding research Lyle McDonald — Author of the cyclical ketogenic diet book who Jay describes as brilliant but crazy Hans Hobstock — Bodybuilder who appeared on the cover of Dan Duchaine's Body Opus book and trained at Jay's gym Ben Pakulski — Professional bodybuilder who described aromatase inhibitors as the worst drugs he ever took Charles Poliquin — Strength coach referenced for his quote about earning your carbs through training Paul Saladino — Carnivore diet advocate who changed his position to include honey and fruit