Muscle for Life with Mike Matthews

Mike Mentzer's high-intensity training (HIT) method has been experiencing a resurgence in popularity lately, but does the science support its effectiveness?

In this episode, I talk with Dr. Mike Israetel to get his take on the pros and cons of Mentzer's Heavy Duty Workout approach.

In case you're not familiar with Dr. Mike, he's a repeat guest on the Muscle for Life podcast and a true expert in the field of sports science and hypertrophy. 

With a PhD in Sport Physiology, years of experience as a competitive bodybuilder, and a wealth of practical knowledge from co-founding Renaissance Periodization and working with thousands of clients, Mike knows how to bridge the gap between science and real-world application. 

In our discussion, you'll learn about . . .

Whether you're a fan of Mentzer's methods or simply curious about the science of hypertrophy training, click play because you won't want to miss this discussion.

Timestamps:

(0:00) Please leave a review of the show wherever you listen to podcasts and make sure to subscribe!

(2:28) Go to www.mfl.show/spring to get BOGO 50% off during our Spring Sale!

(5:51) Who was Mike Mentzer and what is his Heavy Duty training method?

(9:13) Why is Mentzer's HIT training experiencing a resurgence in popularity?

(20:08) What are the benefits of Mentzer's training approach?

(25:18) Please share the podcast with a friend! www.muscleforlife.show

(25:52) - What did Mentzer get wrong about optimal hypertrophy training?

(32:38) Is training beyond failure effective for muscle growth?

(35:24) What other components of Mentzer's HIT style are suboptimal?

(38:56) When can low-frequency training work well?

(47:41) How can you improve on Mentzer's HIT method if you want to try it?

(50:20) Where can people find more of Mike Israetel's work?

Mentioned on the Show:

Our Spring Sale Is Happening Now! BOGO 50% every product! Plus, free gift cards on orders over $99! Go to www.mfl.show/spring to save now and use coupon code MUSCLE to get double reward points!

Renaissance Periodization Website: https://rpstrength.com/

Renaissance Periodization YouTube Channel: https://www.youtube.com/@RenaissancePeriodization

In this episode, I talk with Luke, who achieved a dramatic body transformation through Legion’s one-on-one coaching program. 

Luke had struggled with his weight for over a decade, experiencing short-term success through extreme dieting and cardio, only to regain the weight. 

However, working with his Legion coach, he learned to focus on consistency and adherence through a personalized nutrition and training plan.

Over 36 weeks, Luke shed an impressive 43 pounds, 17% body fat, and 11 inches off his waist by mastering the basics: a balanced diet, compound training, moderate cardio, and effective rest and recovery strategies. 

During the program, Luke also navigated challenges such as managing weight fluctuations, learning to be patient and trust the process, and mastering proper training intensity.

In this podcast, he shares valuable insights on enjoying holidays and meals guilt-free, finding an enjoyable meal plan, and understanding true training intensity.

Luke's story highlights the power of an evidence-based, sustainable approach to achieve remarkable results while building healthy, long-term habits. 

So, press play to learn how expert coaching and a commitment to the process can lead to life-changing transformations.

Timestamps:

(0:00) Please leave a review of the show wherever you listen to podcasts and make sure to subscribe!

(3:05) My free quiz to answer all your diet questions: www.muscleforlife.show/dietquiz

(06:00) Luke's early struggles and approach to weight management.

(11:21) The dramatic transformation Luke experienced: 43 pounds down and significant body composition changes.

(16:41) What Luke’s fitness regimen looked like before my coaching.

(23:48) Luke's diet strategy and how it evolved over time to focus on satiety and sustainable eating habits.

(30:47) Luke’s surprise regarding his meal plan.

(32:50) Did you incorporate treat meals?

(36:10) Balancing enjoyment and diet discipline during holidays and special occasions without derailing progress.

(43:10) Please share the podcast with a friend! www.muscleforlife.show

(43:45) Adapting the Bigger Leaner Stronger training program to fit Luke's lifestyle and focusing on compound movements.

(48:01) How training intensity and understanding of failure contributed to Luke's success.

(59:12) What obstacles or “a-ha moments” did you experience during these 8 months? The realization that less can be more: focusing on quality over quantity in training.

(01:02:12) Cardio strategy: Prioritizing walking and rucking without overemphasizing high-intensity cardio.

Mentioned on the Show:

Legion One-on-One Coaching: https://www.muscleforlife.show/vip

Take this free quiz to get science-based answers to all of your diet questions: www.muscleforlife.show/dietquiz

Luke’s Transformation: https://legionathletics.com/luke-w-legion-coaching-transformation/

How much protein can your body actually use in one sitting? Is there an upper limit to muscle protein synthesis? Does protein timing really matter? 

If you're serious about gaining muscle, you've likely asked these questions and many more like them.

To help answer these questions, I interviewed Dr. Stuart Phillips, a world-renowned protein researcher who has published more than 450 peer-reviewed articles. He’s a bonafide protein metabolism expert.

In this episode, we discuss the findings of a recent groundbreaking study that challenged the common belief that there's a limit to how much protein your body can use in one meal.

Dr. Phillips breaks down the study's surprising results and shares his insights on optimal protein intake for muscle growth. He also delves into other fascinating topics like the role of protein as you age, the anabolic window, and the "first meal effect."

Whether you're a bodybuilder, athlete, or simply looking to optimize your fitness, this episode will provide you with cutting-edge and practical information to help you reach your goals.

In this podcast, you'll learn about . . .

- The upper limit of protein absorption in a single meal and the effects of consuming a massive dose of protein

- Protein timing and the duration of the “anabolic window” post-workout

- Why protein overfeeding might not be the answer to enhanced muscle gain

- The potential differences between protein supplements and whole-food protein source

- How aging affects muscle protein synthesis and anabolic resistance

- Protein quality and its role in overall health and muscle development.

- Practical strategies to optimize your daily protein intake

- The role of exercise versus nutrition in muscle growth and health

- And more . . .

So, click play and get evidence-based recommendations for optimizing your protein intake for health, longevity, and muscle gain.

Timestamps: (0:00) Please leave a review of the show wherever you listen to podcasts and make sure to subscribe!

(3:09) Try Pulse today! Go to https://buylegion.com/pulse and use coupon code MUSCLE to save 20% or get double reward points!

(8:14) How much protein can your body absorb and use in one meal?

(13:10) How do results compare when splitting up 100g of protein into smaller doses?

(17:32) Are multiple protein feedings throughout the day superior for muscle gain?

(21:40) Could consuming mixed meals with whole foods affect protein absorption differently than supplements?

(24:40) What novel insights did this study provide about muscle protein synthesis?

(28:06) Is the muscle-building response to protein impacted by workout timing or training in general?

(29:32) Please share the podcast with a friend! www.muscleforlife.show

(30:08) Is there an "anabolic window" where your body is more responsive to protein post-workout?

(32:14) Should you increase your protein intake on days you train?

(35:15) Is there a benefit to consuming a massive amount of protein post-workout?

(38:58) How does the muscle-building response to protein change as you age?

(41:50) Should you eat more protein as you get older?

(44:04) Why is it important to start your day with a high-protein meal?

(46:52) What is the "first meal effect" and its significance?

(48:24) Is "protein quality" a concern for muscle growth?

Mentioned on the Show:

The study:https://pubmed.ncbi.nlm.nih.gov/38118410/ Try Pulse today! Go to https://buylegion.com/pulse and use coupon code MUSCLE to save 20% or get double reward points!

Stuart Phillips's Instagram: https://www.instagram.com/mackinprof/

Stuart Phillips's Twitter: https://twitter.com/mackinprof

In this episode, I tackle a diverse array of questions from my dedicated Instagram followers, ranging from optimizing muscle explosiveness, to the influence of genetics on vascularity.

I’ll also get into the age-old debate of zone 2 cardio versus high-intensity interval training, the benefits of beetroot for exercise performance, and the impact of weekend drinking on muscle gains.

As always, these questions come directly from my Instagram followers, who take advantage of my weekly Q&As in my stories. If you have a question you're dying to have answered, make sure you follow me on Instagram (@muscleforlifefitness) and look out for the Q&A posts. Your question might just make it into a podcast episode!

If you like this type of episode, let me know. Send me an email (mike@muscleforlife.com) or direct message me on Instagram. And if you don’t like it, let me know that too or how you think it could be better.

Timestamps: (0:00) - Please leave a review of the show wherever you listen to podcasts and make sure to subscribe!

(1:23) Try Triton today! Go to https://buylegion.com/triton and use coupon code MUSCLE to save 20% or get double reward points!

(3:52) Advice for training muscle explosiveness to jump higher and run faster

(7:05) Is zone 2 cardio enough or should you include high-intensity training?

(9:05) The single greatest threat to civilization

(10:15) Mike's super secret skin routine for supple skin

(10:46) How many kids should I have?

(11:05) What's up with the aliens?

(12:06) The influence of genetics on vascularity

(13:53) Please share the podcast with a friend! www.muscleforlife.show

(14:28) Benefits of beetroot for improved exercise performance

(15:00) How many times a week do you train? Is it 5 or 6?

(16:12) The impact of weekend drinking on muscle gains

(16:44) How often do you think about the Roman Empire?

(16:52) Does calf size matter if they're strong?

(17:56) A guide to electrolyte supplements: What to look for when shopping

(20:12) The best dumbbell leg exercise for mass and strength

(20:24) If you had to start all over again, would you do it all the same or completely change it up?

Mentioned on the Show:

Try Triton today! Go to https://buylegion.com/triton and use coupon code MUSCLE to save 20% or get double reward points!

Are you doing everything right but still not seeing progress on the scale?

If you're eating in a calorie deficit, training hard, and still not losing weight, don't worry—you're not alone. And more importantly, there are solutions.

In this episode, I talk with Harry Barnes, who not only has 12 years of experience helping clients break through fat loss plateaus, but has been working withLegion’s One-on-One Coaching since its start in 2015, and now oversees a team of nearly 20 coaches as Legion’s Lead Coach.

Harry’s problem-solving approach offers a fresh perspective on weight loss that prioritizes flexibility, self-awareness, and personal responsibility.

In this interview, you'll learn . . .

- Why personalized problem solving is more important than generic meal plans for fat loss

- How to evaluate your entire lifestyle to identify subtle issues impeding your progress

- Strategies for breaking through plateaus by optimizing nutrition, training, and cardio

- Signs you might be overreaching in your training and how to dial it back

- When and how to use diet breaks to mitigate negative symptoms during prolonged cutting

- How to find a sustainable fat loss approach that aligns with your preferences and lifestyle

- And more . . .

So, if you want to learn how to finally break through those pesky fat loss plateaus and achieve sustainable results, click the play button now!

Timestamps:

(0:00) Pleaseleave a review of the show wherever you listen to podcasts and make sure to subscribe!

(3:36) My free meal planning tool: buylegion.com/mealplan

(05:43) How do you troubleshoot a fat loss plateau and identify the obstacles causing it?

(06:56) What are the most common obstacles that lead to fat loss plateaus?

(12:22) Why does coaching need to go beyond just providing a meal plan and training program?

(19:14) Is stress drinking a common barrier to successful fat loss?

(21:20) What are effective strategies for managing stress?

(23:28) If stress isn't the issue, what's the next most common culprit behind stalled fat loss?

(28:46) Is it better to increase physical activity or decrease food intake to break through a plateau?

(30:39) Please share the podcast with a friend! www.muscleforlife.show

(31:16) Can you share examples of how you've helped clients break through their fat loss plateaus?

(34:12) Have you noticed any patterns or different types of people when it comes to fat loss struggles?

(37:17) What's your approach to incorporating cardio for fat loss?

(39:55) How much cardio, particularly high-intensity, is too much? Is there an upper limit?

(44:21) What size adjustments do you typically make in terms of energy balance to break a plateau?

(46:30) How can someone develop a problem-solving mindset for their fat loss journey?

(48:04) Why is taking personal responsibility crucial for overcoming obstacles?

(51:49) What are the signs that you might be overtraining or pushing yourself too hard?

(54:02) How can you tell if your recovery is worsening during a fat loss phase?

(55:51) Do you usually make adjustments to lifting or cardio when recovery suffers?

(56:45) When is the right time to consider reverse dieting?

(1:01:17) In your experience, has reverse dieting been a useful tool for fat loss?

(1:04:15) What role do diet breaks play in a successful fat loss plan?

(1:13:44) What does success look like when it comes to sustainable fat loss?

Mentioned on the Show:

Legion One-on-One Coaching:https://www.muscleforlife.show/vip

Want a free meal planning tool that figures out your calories, macros, and micros, and allows you to create custom meal plans for cutting, lean gaining, and maintaining in under 5 minutes? Go to https://buylegion.com/mealplan and download the tool for free!

In the age of social media, it's easier than ever to fall victim to fitness misinformation. 

From fad diets to questionable supplements, how can you tell what's legit and what's just clever marketing?

In this episode, Layne Norton shares his strategies for identifying pseudoscience and making informed decisions about your health and fitness. 

In case you’re not familiar with him, Layne is not just an acclaimed scientist with a PhD in Nutritional Sciences; he's also a pro bodybuilder and powerlifting champion who has spent years combating misinformation and educating the public on evidence-based practices in health and fitness.

With his background in nutritional sciences and his experience exposing frauds, Layne is the perfect guide to help you navigate the often confusing world of fitness advice.

In this wide-ranging discussion, you'll learn:

- Why appeals to science are often used to sell fitness BS

-How personal bias, emotional investment, and tribalism can cloud judgment and perpetuate fitness myths

- The importance of understanding credentials and the limitations of expertise

- The importance of prioritizing human trials over mechanistic or animal studies

- How the COVID-19 pandemic impacted public trust in science

- Layne's top tips for developing an evidence-based mindset

- And more...

Whether you're a fitness newbie or a seasoned pro, this episode will equip you with the critical thinking skills you need to cut through the noise and make informed decisions about your health.

So, if you're ready to learn how to spot fitness BS from a mile away, click play and let Layne Norton be your guide!

Timestamps:

(0:00) - Please leave a review of the show wherever you listen to podcasts and make sure to subscribe!

(05:20) - The misuse of science and how to vet health and fitness claims as a layperson

(07:20) - The role of personal bias in filtering information and skepticism

(9:52) - What credentials matter?

(17:40) - Why smart, credentialed people can still believe in pseudoscience

(23:26) - The problem with relying on mechanistic data over outcome data

(31:20) - The role of identity

(34:51) - Confirmation bias and selection bias

(40:00) - Food pyramid and government conspiracies

(48:20) - Try Whey+ risk-free today! Go to buylegion.com/whey and use coupon code MUSCLE to save 20% or get double reward points!

(50:56) - What is the seed oil controversy? Are seed oils unhealthy?

(1:10:30) - How COVID-19 reduced public confidence in the scientific community

(1:17:50) - The role of personal identity in seeking the truth

(1:29:03) -  Where can people find you and your work?

Mentioned on the Show: Try Whey+ risk-free today! Go to buylegion.com/whey and use coupon code MUSCLE to save 20% or get double reward points!

Layne Norton's Instagram: https://www.instagram.com/biolayne

Layne Norton's Website: https://www.biolayne.com/

Carbon Diet Coach App: https://www.carbondietcoach.com/

Physique Coaching Academy Course: https://www.biolayne.com/physique-coaching-academy/

In today's fast-paced world, the chase for more—more output, more success, more everything—often leads to burnout and dissatisfaction. 

What if there was a better way? 

In this episode, I interview Cal Newport, who offers a refreshing perspective on the productivity conversation. 

Specifically, he introduces the concept of slow productivity, a method that prioritizes deep, meaningful work over the constant hustle that's become the norm.

It’s not just about doing less for the sake of it, either. Slow productivity is about focusing on what truly matters and doing it well, which, counterintuitively, produces better work and a more balanced life. 

There’s no question that overload and constant context switching from “busyness” and pseudo-productivity are detrimental to not only our work, but our lives. With his slow productivity approach, Cal is challenging all of us to redefine our concepts of productivity and success, and offers actionable advice on leading more intentional lives.

In case you’re not familiar with Cal, he’s an MIT-trained computer science professor at Georgetown University and the bestselling author of many books, including Deep Work and Digital Minimalism, which explore the benefits of focused work and the importance of minimizing digital distractions in our lives. 

In other words, Cal’s writing career has consistently aimed at helping individuals craft more productive, meaningful, and balanced lives in an increasingly digital world.

In this interview, you'll learn:

- What pseudo-productivity is, why it’s problematic, and how doing fewer things can lead to better productivity and higher quality work.

- How slowing down, with variation in intensity and rest, can boost both wellbeing and outcomes

- Why obsessing over the right things and mastering your craft provides meaning and direction

- How AI will expose what activities really drive value

- Why real-world accomplishments satisfy deeper than digital ones (like video games or social media)

- How to prepare for the potential impact of AI on information work

- And more . . .

So if you’ve ever felt overwhelmed by your to-do list, questioned the relentless pursuit of busyness, or are just feeling the tension between ambition and burnout, press play and give this interview a listen for practical tips on an alternative.

Timestamps: (0:00) - Please leave a review of the show wherever you listen to podcasts and make sure to subscribe!

(1:59) - What Inspired Cal Newport's Concept of Slow Productivity?

(3:00) - Why Do We Often Believe More is Always Better?

(23:43) - Shop Legion Supplements Here: https://buylegion.com/ and use coupon code MUSCLE to save 20% or get double reward points!

(26:53) - Balancing Life and Work: Cal Newport's Personal Journey

(36:51) - Finding Your Productive Rhythm: Cal on Periodization

(39:37) - Unsure of Priorities? How to Find What Truly Matters

(53:31) - Will AI Change Our Approach to Quality vs. Quantity in Work?

(01:02:59) - Where can people find you and your work?

Mentioned on the Show:

Shop Legion Supplements Here: https://buylegion.com/ and use coupon code MUSCLE to save 20% or get double reward points!

Cal’s Website: https://calnewport.com/

Slow Productivity: https://www.amazon.com/Slow-Productivity-Accomplishment-Without-Burnout/dp/0593544854/?tag=mflweb-20

Cal’s Podcast Deep Questions: https://www.thedeeplife.com/listen/

In this episode, I answer your questions about optimizing strength and hypertrophy phases, whether the latest research changes my view on intermittent fasting, and how much cardio is ideal for heart health. 

Plus, I offer advice for new personal trainers, discuss my thoughts on how to find your life’s purpose and career path, and a lot more.

As always, these questions come directly from my Instagram followers, who take advantage of my weekly Q&As in my stories. If you have a question you're dying to have answered, make sure you follow me on Instagram (@muscleforlifefitness) and look out for the Q&A posts. Your question might just make it into a podcast episode!

If you like this type of episode, let me know. Send me an email (mike@muscleforlife.com) or direct message me on Instagram. And if you don’t like it, let me know that too or how you think it could be better.

Timestamps:

(0:00) - Please leave a review of the show wherever you listen to podcasts and make sure to subscribe!

(1:15) - Should you reduce total sets during a strength phase versus hypertrophy?

(4:25) - What is the latest research saying about intermittent fasting?

(7:51) - How much cardio is recommended for optimal heart health?

(17:32) - My award-winning fitness books for men and women: https://legionathletics.com/products/books/

(19:33) - Who is my pick for the next US president?

(26:03) - Advice for new personal trainers on building their client base.

(28:35) - Approaching the topic of hormones and weight loss with clients.

(29:19) - Why is progressing on lateral raises often so challenging?

(30:03) - Discussing the number of genders.

(30:20) - Could someone like Vivek win the presidency?

(30:48) - Benefits of doing an anterior and posterior chain workout split

(31:38) - Is COVID-19 making a comeback?

(31:53) - Best supplements for disrupted sleep during a calorie deficit.

(33:27) - Defining the calorie surplus range for a lean bulk.

(36:18) - How do you find your life's passion and figure out what you want to do with your life?

Mentioned on the Show: My award-winning fitness books for men and women: https://legionathletics.com/products/books/

Nicotinamide mononucleotide (NMN) is often touted as the frontier of anti-aging supplements, promising not just more years of life, but better quality ones. 

With bold claims of enhancing lifespan and slowing down aging, to improving physical performance, body composition, and brain health, NMN has captured the attention of both consumers and scientists. But how much truth is there to these claims? 

In this episode, I’ll explore the molecule NMN, its benefits, the research supporting it, and whether or not it stands up to the hype. 

Whether you're a skeptic or a hopeful believer in the search for the fountain of youth, listen to this podcast to learn about the potential of NMN supplements.

Timestamps: 0:00 - Please leave a review of the show wherever you listen to podcasts and make sure to subscribe!

2:19 - What is NMN and Why Is It Important?

5:31 - What Does Current Research Say About NMN?

9:52 - Can NMN Really Improve Your Physical Performance and Body Composition?

12:12 - Legion One-on-One Coaching: https://www.muscleforlife.show/vip

13:53 - Is NMN Anti-Aging? Can NMN Supplements Stop or Reverse Aging?

16:57 - Do NMN Supplements Improve Cognition and Brain Health?

21:15 - Are NMN Supplements Worth the Hype?

Mentioned on the Show: Legion One-on-One Coaching: https://www.muscleforlife.show/vip

The debate around training to muscular failure has raged for decades. Is it necessary? Is it practical? Is it safe? 

Expert opinion is all over the map, ranging from one extreme of low-volume, maximum-intensity, “beyond-failure” training to the other of high-volume, low-intensity, “never-even-close-to-failure” training; and every degree and permutation in between.

Which philosophy is right? Or at least the most right? And more importantly, which is right specifically for you and your circumstances and goals? That is, are you training hard enough to efficiently and effectively achieve your goals?

In this episode, renowned expert Lyle McDonald settles these questions and more, including what true muscular failure is (physiologically); why, in some ways, proximity to failure in training matters more than many other programming variables like load and rep ranges; why many people could benefit from more proximity to failure in their training rather than less; and more.

And in case you're not familiar with Lyle, he’s a health and fitness researcher and author, and one of the godfathers of evidence-based fitness space whose work has greatly influenced my own, especially in the beginning of my career.

In this interview, you'll learn:

- What failure is (technical, muscular, and volitional failure) and why proximity to failure is such an important factor in training for muscle growth

- How close you need to be to failure for maximal muscle fiber recruitment and growth

- The effects of training to failure on fatigue and how that interplays with training volumes

- Whether “beyond failure” techniques like dropsets and forced reps can be effective when controlled

- How to gauge and achieve effective reps for enhanced muscle development

- Guidance on the optimal proximity to failure for sustainable results

- Practical tips for reaching the optimal proximity to failure and incorporating variety in training to maintain long-term progress

- How often you should test true failure to ensure your training intensity is sufficient

- And more . . .

Whether you’re seeking to optimize your workouts or someone curious about the science behind muscle growth, this myth-busting discussion will give you science-based clarity on one of fitness's most persistent debates. 

So give it a listen and you'll be far better equipped to gauge your workout intensity and program it sustainably for better gains.

Timestamps: (0:00) - Please leave a review of the show wherever you listen to podcasts and make sure to subscribe!

(3:20) - Why is Training to Failure Crucial for Muscle Growth?

(08:29) - What Does Muscle Failure Really Mean and How Does It Impact Growth?

(24:00) - Is Proximity to Failure More Important Than Your Workout Program?

(33:11) - How Can You Optimize Volume and Reps for Maximum Muscle Growth?

(43:06) - Save 25% on Pulse and Recharge! Go to buylegion.com and use code MUSCLE

(44:33) - Why Are Rest Times Crucial for Maximizing Training Effectiveness?

(54:05) - How Do You Recognize and Achieve True Muscular Failure?

(1:01:41) - What Are Reps in Reserve and How Can They Optimize Your Training?

(1:11:35) - How Can You Accurately Identify a True Failure Rep?

(1:14:34) - Are Forced Reps and Other “Beyond Failure” Training Techniques Effective?

(1:23:00) - Why Is Variety Important in Your Training Regimen?

(1:32:01) - Where to Find Lyle McDonald’s Work?

Mentioned on the Show: Save 25% on my pre-workout Pulse and post-workout Recharge now! Go to https://buylegion.com/ and use coupon code MUSCLE to save 20% on any non-sale items or get double reward points!

Lyle’s Website: https://bodyrecomposition.com/

Are saunas, steam rooms, and cold plunges beneficial after workouts? How can you naturally boost your testosterone levels quickly? What’s the best way to stop snacking out of boredom or anxiety? 

In this episode, I delve into these and other intriguing questions from my listeners.

As always, these questions come directly from my Instagram followers, who take advantage of my weekly Q&As in my stories. If you have a question you're dying to have answered, make sure you follow me on Instagram (@muscleforlifefitness) and look out for the Q&A posts. Your question might just make it into a podcast episode!

If you like this type of episode, let me know. Send me an email (mike@muscleforlife.com) or direct message me on Instagram. And if you don’t like it, let me know that too or how you think it could be better.

Timestamps:

(0:00) - Please leave a review of the show wherever you listen to podcasts and make sure to subscribe!

(1:34) - Benefits of sauna, steam room, and cold plunge post-workout?

(3:44) - Is the stair stepper as effective as the treadmill?

(4:38) - How to recomp when feeling too bulky?

(7:06) - Should supplements be timed on a fasted stomach?

(9:27) - Fastest methods to boost testosterone naturally?

(12:46) - Try my upgraded, reformulated sleep aid, Lunar! Go to buylegion.com/lunar and use coupon code MUSCLE to save 20% or get double reward points!

(16:19) - Update on Legion's new energy drink.

(17:31) - How to stop snacking due to boredom or anxiety?

(18:13) - Have I considered competing in bodybuilding?

(19:38) - Strategies for overcoming fear.

(21:36) - Evaluating the pink salt and honey pre-workout trend.

(22:43) - Maintaining motivation in diet and exercise routines.

(25:10) - Importance of barbells for hypertrophy.

(26:40) - Effective exercises for weak biceps.

Mentioned on the Show: Try my upgraded, reformulated sleep aid, Lunar! Go to buylegion.com/lunar and use coupon code MUSCLE to save 20% or get double reward points!

In this episode, I sit down with Dan, who achieved remarkable results through Legion’s one-on-one coaching program. 

In just 3 months, he shed 20 pounds, significantly reduced his body fat, and saw more muscle definition than ever before.

Though he previously experimented with various fitness routines like P90X and Body Beast, Dan's newfound success is rooted in his consistency with nutrition tracking and meal planning, along with a tailored workout routine that accommodated his hip arthritis.

In this interview, Dan opens up about his past challenges, including alcohol consumption and diet compliance, and how making changes in these areas contributed to his success. He shares insights into transitioning to a lean bulking phase and offers practical tips for others starting their fitness journeys.

Tune in to hear Dan's story and learn how personalization in training and diet, combined with a mindset focused on long-term sustainability, can lead to transformative results.

Timestamps: (0:00) - Please leave a review of the show wherever you listen to podcasts and make sure to subscribe!

(2:22) - What prompted Dan to try the Legion one-on-one coaching program?

(10:16) - How does Dan manage cheat meals and alcohol consumption?

(12:44) - What was Dan's experience with reducing daily alcohol intake?

(20:37) - Want 125 quick, easy, and delicious “fitness friendly” recipes? Get The Shredded Chef: https://legionathletics.com/products/books/the-shredded-chef/

(23:46) - What did Dan's training routine look like during the coaching program?

(33:09) - Why did Dan include yoga in his fitness routine?

(34:15) - Did Dan make any changes to his training when starting his cutting phase?

(35:26) - What alternative exercises worked well for Dan?

(37:17) - Has Dan noticed differences since beginning his lean bulking phase?

(43:39) - Has Dan made adjustments to his training program and its volume?

(49:44) - What key principles has Dan learned to enhance his workout effectiveness?

Mentioned on the Show:  Want 125 quick, easy, and delicious “fitness friendly” recipes? Get The Shredded Chef: https://legionathletics.com/products/books/the-shredded-chef/

Kinesiology tape has become a common sight in the world of sports and in the gym. But what does it really do? Is there good science supporting its use, or is it all hype?

In this episode, we examine the scientific principles of kinesiology tape. From its supposed ability to reduce pain and inflammation to claims of improved muscle function, we dissect what research says versus popular belief.

Whether you're an athlete considering kinesiology tape, a fitness enthusiast curious about its effects, or just someone fascinated by sports science, listen to this podcast to gain a clearer understanding of what kinesiology tape can and cannot do.

Timestamps:

(0:00) - Please leave a review of the show wherever you listen to podcasts and make sure to subscribe!

(1:49) - What is kinesiology tape?

(2:36) - What are the benefits of KT tape?

(3:59) - What does the scientific research say about kinesiology tape?

(7:29) - Shop Legion Supplements Here: https://buylegion.com/ and use coupon code MUSCLE to save 20% or get double reward points!

(10:39) - Does KT Tape enhance proprioception?

(14:08) - Can KT Tape reduce swelling?

(14:39) - Does kinesiology tape improve strength?

(15:54) - Does KT Tape increase your flexibility? 

(17:27) - Can KT tape boost athletic performance?

(19:08) - Does kinesiology tape help in preventing injuries?

(21:39) - How effective is KT tape?

(22:41) - How should you apply KT tape for best results?

  Mentioned on the Show: Shop Legion Supplements Here: https://buylegion.com/ and use coupon code MUSCLE to save 20% or get double reward points!

Hitting a fitness plateau can be frustrating, but often the battle is not just physical—it's mental. 

In this episode, Kasey Orvidas joins us to unravel the psychological elements that contribute to fitness stagnation.

Specifically, we delve into the importance of understanding your own behavioral patterns and thought processes, and discuss the importance of being a "researcher in your own life" to get to the root causes behind your fitness plateaus.

In case you're not familiar with her, Kasey Orvidas holds a Ph.D. in Psychology and is a certified health and fitness coach, renowned for her expertise in mindset and health behavior change. 

With numerous publications in peer-reviewed journals, Kasey combines academic rigor with practical coaching, making complex scientific concepts accessible to a wider audience.

In this podcast, Kasey and I discuss . . .

- Recognizing and addressing the psychological factors contributing to fitness plateaus

- Practical strategies for developing a growth mindset and enhancing motivation, including effectively responding to feedback, setbacks, and others' success

- Understanding the power of negative emotions and how to reframe challenges positively

- The role of acceptance and commitment therapy in managing difficult thoughts and feelings

-The influence of your social circle on motivation and ongoing success

- Avoiding rash decisions during emotional turmoil by creating space for rational thinking

- And much more . . .

So, listen to this podcast to learn how to break through mental fitness barriers with a robust, growth-oriented mindset.

Timestamps:

(0:00) - Please leave a review of the show wherever you listen to podcasts and make sure to subscribe!

(13:12) - What signs indicate a lack of motivation in fitness?

(21:33) - How can one improve at seeking and accepting feedback?

(32:04) - Legion One-on-One Coaching: https://www.muscleforlife.show/vip

(34:51) - What are effective ways to handle setbacks in fitness?

(52:32) - How should we respond to the success of others?

(01:03:28) - Why is it important to consider emotional states when making decisions?

(01:09:14) - Where can people find more about Kasey Orvidas and her work?

Mentioned on the Show: Legion One-on-One Coaching: https://www.muscleforlife.show/vip

Kasey’s Website: https://www.kaseyorvidas.com/

Kasey’s Instagram: https://www.instagram.com/coachkaseyjo/

How can you manage lower back pain during workouts? What's really happening when you're feeling full on a calorie deficit? And is the X-3 Bar a worthwhile investment?

In this episode, I'll explore these topics and many more, giving you the insights you need to adjust your fitness routine effectively while ensuring long-term health and performance.

As always, these questions come directly from my Instagram followers, who take advantage of my weekly Q&As in my stories. If you have a question you're dying to have answered, make sure you follow me on Instagram (@muscleforlifefitness) and look out for the Q&A posts. Your question might just make it into a podcast episode!

If you like this type of episode, let me know. Send me an email (mike@muscleforlife.com) or direct message me on Instagram. And if you don’t like it, let me know that too or how you think it could be better.

Timestamps: (0:00) - Please leave a review of the show wherever you listen to podcasts and make sure to subscribe!

(1:02) - Tips for encouraging a male partner to work out and eat better?

(1:46) - Favorite dictator?

(2:21) - Feeling full in a calorie deficit, what's going on?

(5:29) - Whose cocaine was it at the White House?

(5:58) - For weight loss, is it better to do more reps with lower weights or higher weight with fewer reps?

(9:10) - Thoughts on the X3 Bar?

(13:27) - Lower back getting tight after a couple of sets of deadlifts and squats, any solution?

(18:05) - Try Whey+ risk-free today! Go to buylegion.com/whey and use coupon code MUSCLE to save 20% or get double reward points!

(20:41) - Is it okay to just supplement vitamin D if the sun feels too strong?

(21:37) - Why does the new Legion cookie have multiple sugars and sweeteners?

(23:15) - Do you have any comments on the state of the union?

(23:51) - Noticing a lack of meme content, is everything alright?

(24:17) - Biceps curl: start with palms facing up or hammer grip to palms up rotation?

(25:40) - Why are you the best fitness influencer on the internet?

(26:21) - Thoughts on NMN supplements?

(27:53) - Are ice baths good for recovery and what temperature is too low?

(30:29) - What are the odds of tearing a muscle at the joint?

(32:14) - Best way to develop your aerobic base?

(32:38) - Your take on wine and fat loss?

(33:33) - Advice on starting a business?

Mentioned on the Show: Try Whey+ risk-free today! Go to buylegion.com/whey and use coupon code MUSCLE to save 20% or get double reward points!

Is there a testosterone crisis in men? If so, why? And is it impacting you—are your testosterone levels declining or already low? How can you know? And what can you do about it?

You’re going to get answers to those questions and more in today’s interview with men's health expert, Ali Gilbert.

In case you’re not familiar with her, Ali is a men’s health coach popularly known as the “Queen of Men’s Health” online, and she has helped thousands of men of all ages improve their hormones and thus their health, energy, and physical, mental, and sexual performance.

In this podcast, Ali and I chat about . . .

- The factors affecting the decline in testosterone levels in men and why it’s a significant concern for men’s health and well-being

- The role of nutrition, fitness, and sleep in maintaining hormonal balance 

- Science-based ways of naturally optimizing your hormonal health

- The controversy surrounding TRT and myths about estrogen’s role in men’s health

- The impact of alcohol on hormonal health

- The importance of sun exposure and where to get reliable hormone assessments

- And much more . . .

This episode is a must-listen for anyone interested in understanding the nuances of hormonal health and how to take control of their well-being through informed lifestyle choices.

Timestamps:
(0:00) - Please ⁠leave a review⁠ of the show wherever you listen to podcasts and make sure to subscribe!

(4:00) - Is there an actual decline in testosterone levels among men today?

(7:41) - What are the health impacts of low testosterone in men?

(15:01) - Are traditional masculine traits biologically influenced or mere social constructs?

(30:05) - Try Pulse today! Go to https://buylegion.com/pulse and use coupon code MUSCLE to save 20% or get double reward points!

(32:17) - What factors contribute to the decrease in testosterone levels?

(01:01:09) - Why is reducing estrogen levels harmful to men's health?

(1:12:20) - What lifestyle changes can men make to optimize testosterone and estrogen?

(1:17:42) - How does alcohol consumption affect men's hormones?

(1:35:07) - Where can listeners connect with Ali Gilbert and her work?

Mentioned on the Show:
Try Pulse today! Go to https://buylegion.com/pulse and use coupon code MUSCLE to save 20% or get double reward points!

Ali's Website: ⁠https://ali-gilbert.com/⁠

Ali's Instagram: https://www.instagram.com/thealigilbert/?hl=en

Ever stepped on the scale and wondered why your weight seems to dance around day by day? 

You're not alone. 

In this episode, we explore the multiple factors contributing to daily weight fluctuations. 

From food weight, carbohydrate intake, sodium levels, to stress, strength training, the menstrual cycle, and even alcohol consumption—each plays a unique role in your body's weight changes. 

You’re going to learn the best practices for tracking your weight effectively and understand how to interpret these fluctuations for a more accurate picture of your fitness progress.

Timestamps: (0:00) - Please leave a review of the show wherever you listen to podcasts and make sure to subscribe!

(2:20) - Your weight is going to fluctuate.

(5:54) - What is food weight?

(7:29) - How do carbs affect weight fluctuation?

(10:57) - Legion One-on-One Coaching: https://www.muscleforlife.show/vip

(13:45) - How does sodium affect body weight?

(15:15) - How does stress affect your weight?

(19:55) - Can strength training affect weight fluctuation?

(23:07) - Menstrual cycle effects on weight

(23:52) - How can alcohol affect your weight?

(24:18) - What is the best way to track your weight accurately?

Mentioned on the Show: Legion One-on-One Coaching: https://www.muscleforlife.show/vip

Is calisthenics just a fancy name for bodyweight training, or is it something more

What are the benefits of calisthenics, does it beat out weightlifting, and how can you incorporate it into your routine?

These are all questions you’ll learn the answers to in this interview with Al Kavadlo.

In case you’re not familiar with him, he's a leading expert in bodyweight strength training and calisthenics, and the author of several influential books in the field, including Get Strong. He’s also been featured in major publications like The New York Times and Men's Health. 

Through our discussion, we cover a range of topics, including . . .

- The benefits of calisthenics and how it compares with strength training and more traditional resistance training with machines and isolation movements

- How to incorporate calisthenics into your routine, including transitioning from traditional weightlifting to calisthenics, especially for older athletes

- Effective progressions for advanced calisthenics movements like the muscle-up and pistol squat

- Adapting calisthenics to busy schedules and limited equipment 

- Common pitfalls in calisthenics training and how to avoid them

- The value of resistance bands

- And much more . . .

Whether you're new to calisthenics or looking to refine your technique, this episode is packed with practical advice and expert insights, so give it a listen!

Timestamps:

0:00 - Please leave a review of the show wherever you listen to podcasts and make sure to subscribe!

1:53 - How do calisthenics differ from bodyweight training?

6:54 - What are the primary benefits of calisthenics?

9:16 - What specific skills does calisthenics training target?

14:16 - How can incorporating calisthenics benefit your daily routine?

17:01 - What are some basic calisthenics exercises and their variations?

18:45 - Where to start if you can’t do a pushup or chin-up yet?

22:33 - My award-winning fitness books for men and women: https://legionathletics.com/products/books/

24:26 - What's the next step after establishing a solid calisthenics foundation?

32:10 - Why is the pistol squat challenging and how to master it?

36:59 - How should you program the pistol squat into your workout?

40:19 - Are lunges a part of a calisthenics routine?

46:04 - What are Al Kavadlo’s thoughts on using bands in calisthenics?

55:49 - How to know if calisthenics is right for you?

01:02:34 - Where to find Al Kavadlo and his work?

Mentioned on the Show: My award-winning fitness books for men and women: https://legionathletics.com/products/books/

Al’s Get Shredded Guide: https://www.fortifytraining.com/get-shredded-free

Al's Website: https://alkavadlo.com/

Al's Instagram: https://www.instagram.com/al_kavadlo/

Should you feel hungry while bulking, or feel stuffed from the calorie surplus? 

Are there benefits to starting your morning with salt water? Should you train the same way in your 40s as you did in your 20s? 

In this episode, I'll explore these topics and many more, giving you the insights you need to adjust your fitness routine effectively while ensuring long-term health and performance.

As always, these questions come directly from my Instagram followers, who take advantage of my weekly Q&As in my stories. If you have a question you're dying to have answered, make sure you follow me on Instagram (@muscleforlifefitness) and look out for the Q&A posts. Your question might just make it into a podcast episode!

If you like this type of episode, let me know. Send me an email (mike@muscleforlife.com) or direct message me on Instagram. And if you don’t like it, let me know that too or how you think it could be better.

Timestamps: (0:00) - Please leave a review of the show wherever you listen to podcasts and make sure to subscribe!

(1:33) - Should you feel hungry while in a slight calorie surplus? Or does bulking feel like you're stuffing yourself?

(3:33) - Should you add salt to your water first thing in the morning?

(6:34) - What is one thing everyone should incorporate into their diet?

(10:04) - Should you still have the same workout after your 40s compared to your 20s and 30s?

(11:26) - Does making funny lifting faces increase output?

(11:59) Midroll ad

(13:19) - How much caffeine is too much in one day for a 185lb male?

(14:41) - Is it true you can train side delts with more volume than other muscle groups?

(16:11) - How to find your new TDEE after a long period of dieting?

(17:55) - What are your thoughts on religion?

(20:51) - Is there an ideal timeframe for resting between working out certain muscle groups?

(23:14) - Does making faces in the gym increase wrinkles?

(23:36) - Strategies for overcoming strength plateaus

(25:12) - Single arm vs. double arm lateral raises

(26:36) - Using slower tempos with light weights

(28:09) - What are your thoughts on Mike Mentzer and Dorian Yates HIT training style?

Mentioned on the Show:

Our Biggest Sale of the Year Is Here! Save 50% during our Black Friday Sale. Go to https://buylegion.com/ and use coupon code MUSCLE to get double reward points!

In this episode, I interview Katherine, a 60-year-old massage therapist who had struggled with her body composition until deciding to get in stage shape as a birthday challenge. 

Even though she’s no stranger to fitness and had competed before, stress and lack of consistency caused her nutrition and training to suffer in recent years. 

So, she signed up for Legion’s one-on-one coaching and started working with a Legion coach, which gave her the know-how and accountability she needed to succeed.

In this interview, she offers her experience and best tips for sustainably getting leaner regardless of age, emphasizing why getting a customized plan and coach can make all the difference. 

Tune in to learn how Katherine achieved her ultimate goal—standing victorious on the 60+ bikini stage—proving you’re never too old to achieve ambitious fitness goals.

Timestamps: (0:00) - Please leave a review of the show wherever you listen to podcasts and make sure to subscribe!

(3:42) - Starting Legion's coaching program and contest prep

(6:10) - Tracking food and flexible dieting approach

(8:33) - Getting very lean for the stage vs regular fat loss goals

(11:35) - Dealing with hunger, cravings and off-plan eating

(13:59) - Why Katherine experimented with the carnivore diet

(17:45) - My free quiz to answer all your diet questions: www.muscleforlife.show/dietquiz

(18:32) - Training focus and strategy for strength gains while cutting

(23:30) - Peak week changes to training and cardio

(25:42) - Show results - weight loss and body fat percentage

(27:40) - No extended plateaus - why consistent hard work paid off

(35:50) - Experience prepping in your 60s vs if you were 20 years old

(36:41) - Mindset: solutions vs excuses

(38:09) - Reverse dieting to put on more muscle in the off-season

(40:41) - Having a coach as the ultimate shortcut

(42:02) - Accomplishing goals through consistent hard work

Mentioned on the show:  Take this free quiz to get science-based answers to all of your diet questions: www.muscleforlife.show/dietquiz

Starting a running routine can be daunting, whether you’re a beginner, someone looking to lose weight, or a former athlete. 

In this episode, you’ll learn the essentials of starting a running program. We discuss the relationship between resistance training and running, address the interference effect, and provide a detailed 8-week running plan to get you on track. 

Additionally, we touch on the correct running technique, essential gear, nutrition advice, and tips for getting back into running after a break. 

This comprehensive episode is your guide for beginning or rekindling your love for running, so tune in.

Timestamps: (0:00) - Please leave a review of the show wherever you listen to podcasts and make sure to subscribe!

(3:56) - Is it okay to combine resistance training and cardio?

(4:04) - Will running interfere with my resistance training?

(10:32) - Should I worry about the "interference effect"?

(11:33) - How to get optimal benefits from cardio

(12:50) - How do I start running as a beginner?

(14:37) - Our Biggest Sale of the Year! Save 50% during our Black Friday Sale! https://buylegion.com/

(17:19) - Using the run-walk method

(21:26) - Proper running technique and form

(24:44) - 8-week running program for beginners

(28:14) - Recommended running gear

(29:09) - Nutrition tips for runners

(30:28) - Getting back into running after a break

Mentioned on the Show: Our Biggest Sale of the Year Is Here! Save 50% during our Black Friday Sale. Go to https://buylegion.com/ and use coupon code MUSCLE to get double reward points!

If you spend time in gyms or follow fitness influencers, you've likely encountered the mindset that more is better when it comes to training volume. 

More sets, more reps, more time in the gym equals faster results. Right?

Not necessarily. As with many areas of fitness and nutrition, the truth is more nuanced.

Enter the concept of "minimum effective dose" training. Instead of constantly pushing the boundaries of training capacity and trying to maximize your progress, this approach focuses on the least amount of volume needed to drive meaningful progress.

To dig into the details of this methodology, I'm joined by Dr. Patroklos “Pak” Androulakis-Korakakis. With a PhD focused on minimum effective training doses for strength gains and years of coaching experience, Dr. Pak has a deep understanding of the science and application of this topic.

Throughout our discussion, you'll learn . . .

- What minimum effective dose training is and the major benefits it offers

- The surprising muscle-building potential of low training volumes

- How to determine your personal minimum effective doses based on experience level, genetics, and goals

- The importance of training intensity and progression regardless of overall volume

- How to add volume gradually over time as you adapt

- Why most people underestimate the effort needed to build muscle

- How social media promotes unrealistic training expectations

- The value of long-term consistency over extreme programs

- How traveling or busy schedules are no excuse to skip workouts

- And much more . . .

If you want to maximize training efficiency and results, this episode provides science-backed insights on the least training needed for meaningful gains so you can save time and general “wear and tear” on your body.

Timestamps: (0:00) - Please leave a review of the show wherever you listen to podcasts and make sure to subscribe!

(4:54) - What is minimum effective dose training?

(6:25) - What are the benefits of minimum effective dose training?

(18:16) - How to implement minimum dose training

(23:57) - How did you interpret those findings?

(26:52) - Is 5 sets per week ideal for experienced weight lifters?

(31:48) - Our Biggest Sale of the Year! Save 50% during our Black Friday Sale! https://buylegion.com/

(34:34) - Optimal volume for maximizing muscle and strength progress

(39:13) - Tips for safely increasing training volume

(47:28) - Common misconceptions about minimalist training approaches

(49:09) - Perceived "bad" training genetics and the role of genetics in training efficiency

(56:13) - The crucial impact of nutrition in minimalist training regimens

(1:06:51) - Discover more about Dr. Pak and his work and how to connect with him

Mentioned on the Show:

Dr. Pak's Instagram: https://www.instagram.com/dr__pak/?hl=en

Dr. Pak's Website: https://www.drpak.com/

Dr. Pak's YouTube: https://www.youtube.com/@Dr__Pak

Are you considering reducing your training volume as you dive deeper into a cutting phase? 

Curious about the difference between brown and white fat, or the hybrid athlete trend?

In this episode, I'll discuss these topics and many more, giving you the insights you need to adjust your fitness routine effectively while ensuring long-term health and performance.

As always, these questions come directly from my Instagram followers, who take advantage of my weekly Q&As in my stories. If you have a question you're dying to have answered, make sure you follow me on Instagram (@muscleforlifefitness) and look out for the Q&A posts. Your question might just make it into a podcast episode!

If you like this type of episode, let me know. Send me an email (mike@muscleforlife.com) or direct message me on Instagram. And if you don’t like it, let me know that too or how you think it could be better.

Timestamps:

(0:00) - Please leave a review of the show wherever you listen to podcasts and make sure to subscribe!

(01:25) - Should You Reduce Training Volume During a Caloric Deficit?

(14:07) - Top Strategies to Protect Your Joints in Weight Training

(14:47) - The Lowdown on Flat Foot Shoes: Xero vs. Vivo Barefoot

(15:27) - The Rise of Hybrid Athletes: Fad or Future of Fitness?

(17:35) - Our Biggest Sale of the Year! Save 50% during our Black Friday Sale! https://buylegion.com/

(19:50) - Rest Intervals for Squats: How Long Is Too Long?

(22:36) - Nutritional Showdown: Fruit & Vegetable Powders vs. Multivitamins

(24:29) - Ideal Rep Ranges & Weight Percentages for Maintaining Strength in a Deficit

(27:30) - Is 3 Sets of 6 Reps Enough For Muscle Growth?

(28:26) - What’s the Difference Between Brown Fat and White Fat?

(30:58) - Amino Acids for Youthful Skin: The Benefits of Arginine, Proline, and Lysine

(32:01) - Ab-Coaster Workouts: Are They Effective?

(32:33) - Snacking and High-Volume Meals: What's Best for Nutritional Success?

(33:01) - Timing Ab Workouts: Beginning vs. End of Your Training Session

(33:35) - Workout Split Tips: Deadlifts on Pull Days, Romanian Lifts on Leg Days

(34:17) - Protein Intake: Is Half Your Daily Requirement from Whey Too Much?

(35:00) - Incorporating Cardio into Fat Loss Phases: Steps vs. Structured Cardio

(35:55) - Daily L-Glutamine: Is It Safe for Gut Health?

Our Biggest Sale of the Year Is Here! Save 50% during our Black Friday Sale. Go to https://buylegion.com/ and use coupon code MUSCLE to get double reward points!

Mentioned on the Show: Our Biggest Sale of the Year Is Here! Save 50% during our Black Friday Sale. Go to https://buylegion.com/ and use coupon code MUSCLE to get double reward points!

Can you think your way to bigger muscles?

The mind-muscle connection isn’t just a buzzword — it's a crucial element of successful resistance training and bodybuilding. 

In this interview episode of Muscle For Life, Chris Barakat shares his expert insights on how a focused and intentional connection with your muscles can significantly influence muscle hypertrophy.

Chris is a returning guest on the podcast, and for good reason. As a published scientist, educator, coach, and competitive natural bodybuilder, he blends academic insight with real-world gym experience to deliver effective strategies that get real results. His expertise never fails to educate and inspire, making every conversation with him a chance to gain new knowledge.

In our discussion, Chris explains . . .

-The subtleties of neuromuscular activity during exercise

-How the mind-muscle connection differs between compound and isolation movements

-Why muscle anatomy knowledge is vital for effective technique

-Strategies to maintain tension to maximize muscle gain

-Individualized approaches to sustain longevity in your training regimen

-And more . . .

So, whether you're a novice lifter or a seasoned bodybuilder, Chris's advice on how to enhance your mind-muscle connection will help you bring more mindfulness and precision to your workouts.

Timestamps:

(0:00) - Please leave a review of the show wherever you listen to podcasts and make sure to subscribe!

(3:26) - What does “mind-muscle connection” really mean, and why is it crucial?

(5:23) - Can neuromuscular training effectively contribute to muscle hypertrophy?

(11:15) - Does decreasing rest periods affect the mind-muscle connection?

(14:40) - Our Biggest Sale of the Year! Save 50% during our Black Friday Sale! https://buylegion.com/

(16:51) - How does Chris Barakat define the mind-muscle connection?

(20:19) - What are Chris's views on common perspectives about muscle activation?

(28:04) - Why might someone overlook the importance of the mind-muscle connection?

(29:55) - What techniques can enhance your mind-muscle connection?

(42:27) - Are super slow reps beneficial for muscle growth?

(48:16) - How should you initiate movements with the target muscle?

(50:53) - Should the focus on the muscle also include the eccentric part of the rep?

(54:00) - Where to find Chris Barakat and his bodybuilding insights?

Mentioned on the Show:

Our Biggest Sale of the Year Is Here! Save 50% during our Black Friday Sale. Go to https://buylegion.com/ and use coupon code MUSCLE to get double reward points!

Chris Barakat’s Website: https://schoolofgainz.com/

Chris Barakat’s Instagram: https://www.instagram.com/christopher.barakat/

The market is flooded with claims of miracle weight loss pills and injections. 

But which of these medications hold up under scrutiny? 

In this episode, Mike discusses the science behind 7 prominent weight loss drugs, providing clarity on their effectiveness, potential side effects, and more.

Timestamps:

(0:00) - Please leave a review of the show wherever you listen to podcasts and make sure to subscribe!

(0:40) - What Are Weight Loss Drugs, How Do They Work, and Why Are They Popular?

(6:57) - What Is Orlistat and How Is It Used?

(9:54) - How Effective Is Orlistat in Aiding Weight Loss?

(12:32) - What Should You Know About Semaglutide?

(14:41) - Are There Any Risks or Concerns with Using Semaglutide?

(17:35) - Our Biggest Sale of the Year! Save 50% during our Black Friday Sale! https://buylegion.com/

(19:47) - How Does Phentermine Work for Weight Loss?

(24:05) - What Is Plenity and What Benefits Does It Offer?

(27:56) - What Are the Potential Side Effects of Plenity?

(28:21) - How Does Liraglutide Function in Weight Loss?

(30:34) - What Are the Side Effects and Risks of Liraglutide?

(30:53) - What Is Naltrexone Bupropion and How Is It Used?

(32:07) - Are There Side Effects or Risks with Naltrexone/Bupropion?

(33:56) - How Does Tirzepatide Aid in Weight Loss?

(35:27) - If I Stop Taking Weight Loss Medications, Will I Regain the Lost Weight?

Mentioned on the Show: Our Biggest Sale of the Year Is Here! Save 50% during our Black Friday Sale. Go to https://buylegion.com/ and use coupon code MUSCLE to get double reward points!

Is chronic stress holding back your progress towards your fitness goals?

It’s possible. 

While stress is a scapegoat for some (stress can’t make you fat, but eating too much food while stressed can), for others it’s too often overlooked in discussions about health and wellbeing. 

In this podcast, Sam Miller returns to the podcast to shed light on the surprising impact of stress on your metabolism, muscle growth, and overall quality of life. He also offers practical advice for dealing with it, going beyond typical stress management tips.

In case you’re not familiar with Sam, he’s a best-selling author with over 15 years of experience as a health, fitness, and nutrition coach, helping coaches and health professionals improve their clients’ results. 

As an educator, podcaster, certified nutritionist, and licensed, board-certified health practitioner, he shares simple, strategic methods for physique and health transformation. 

And because he recently penned a book called, Metabolism Made Simple, he’s the perfect guest for discussing the role of stress and how it affects our metabolism. 

In our conversation, we unpack the myriad ways stress manifests in the body, from micronutrient depletion and reduced stomach acid production to its insidious effects on strength gains. 

We also delve into the nutritional aspects of stress management, exploring the role of diet and potential supplements that can aid in bolstering your body’s resilience. 

You’re going to learn tangible strategies for mitigating stress, as Sam offers a comprehensive toolkit for tackling stress head-on.

Whether you're struggling with visible signs of stress like disrupted sleep and poor dietary choices, or grappling with the unseen repercussions on your physical health, this episode provides a wealth of knowledge and actionable advice. 

So, tune in as we navigate the complex landscape of chronic stress and uncover strategies to enhance your resilience, optimize your fitness, and elevate your quality of life.

Timestamps:

(0:00) - Please leave a review of the show wherever you listen to podcasts and make sure to subscribe!

(9:20) - What exactly does "chronic stress" entail?

(18:06) - Could you elaborate on the physiological system responding to stress?

(20:57) - How do most people perceive and identify stress in their lives?

(25:06) - Are there noticeable symptoms indicating an excess of stress?

(33:22) - Legion VIP One-on-One Coaching: https://www.muscleforlife.show/vip

(35:46) - Do you have actionable strategies for effectively handling stress?

(52:14) - How should one approach individuals causing significant stress in their lives?

(57:00) - In what ways can our diet influence, or be influenced by, stress?

(01:02:04) - Are there particular supplements beneficial for stress management?

(01:06:08) - How can listeners connect with you and explore your work further?

Mentioned on the Show:

Legion VIP One-on-One Coaching: ⁠https://www.muscleforlife.show/vip⁠

⁠Sam’s Instagram⁠: ⁠https://www.instagram.com/sammillerscience/⁠

⁠Sam’s website⁠: ⁠http://www.sammillerscience.com/⁠

Sam’s Book⁠:⁠www.metabolismmadesimple.com⁠ Sam's Podcast: https://sammillerscience.com/podcast-page/

Ever been curious about different ways to hit your protein targets when you're always on the move? 

Or perhaps you've considered GABA supplements for stress and anxiety? In this episode, I delve into these questions and many others that come directly from my dedicated followers.

As always, these questions come directly from my Instagram followers, who take advantage of my weekly Q&As in my stories. If you have a question you're dying to have answered, make sure you follow me on Instagram (@muscleforlifefitness) and look out for the Q&A posts. Your question might just make it into a podcast episode!

If you like this type of episode, let me know. Send me an email (mike@muscleforlife.com) or direct message me on Instagram. And if you don’t like it, let me know that too or how you think it could be better.

Timestamps: (0:00) - Please leave a review of the show wherever you listen to podcasts and make sure to subscribe!

(1:39) - What protein-packed meals or snacks do you recommend for frequent travelers?

(3:30) - Can GABA supplements effectively reduce stress and anxiety?

(4:36) - What's the significance of various deadlift and squat variations, like pause, pulse, sumo, and single leg?

(5:35) - Are you leveraging AI technologies like Chat GPT for content creation?

(13:38) - Are there plans to introduce a whey and casein protein blend?

(15:27) - My award-winning fitness books for men and women: https://legionathletics.com/products/books/ (17:23) - I experienced a sudden lower back strain during deadlifts. Should I continue or take a break?

(19:35) - Will opting for whey isolate reduce acne compared to regular whey?

(20:01) - For optimal ab workouts, should I aim for a specific rep number or go by time?

(20:54) - Update on your tendonitis recovery?

(22:36) - Why might one experience a reduced appetite during a calorie deficit?

(23:29) - Mushroom coffee: Is it worth the hype?

(25:48) - Your take on cyclic dextrin as a go-to carb supplement?

(26:20) - Any recent findings from the testosterone testing you've been exploring?

(32:32) - What natural sources can boost energy besides caffeine and adequate sleep?

Mentioned on the Show: My award-winning fitness books for men and women: https://legionathletics.com/products/books/

You’ve probably heard you need to eat a high protein for maintaining muscle. 

But when life happens and eating a lot of protein isn't feasible, how does it affect our muscles? How low can we realistically go with daily protein without compromising our muscles?

This episode dives deep into the science and strategies around our daily protein needs.

Timestamps: (0:00) - Please leave a review of the show wherever you listen to podcasts and make sure to subscribe!

(1:45) - What exactly is protein and why is it crucial for our muscles?

(4:58) - Can we truly gain muscle with a minimal protein intake daily?

(11:41) - Shop Legion Supplements Here: https://buylegion.com/ and use coupon code MUSCLE to save 20% or get double reward points!

(14:51) - For seasoned athletes, does advanced training modify our protein needs?

(16:53) - How do calorie deficits or surpluses change our daily protein requirements?

(18:53) - If we skimp on protein for a few days, will our muscles suffer?

(19:45) - Are there unexpected sources of protein in our everyday foods?

Mentioned on the Show: Shop Legion Supplements Here: https://buylegion.com/ and use coupon code MUSCLE to save 20% or get double reward points!

How do you fix a crashed metabolism? Should you eat more than your TDEE while bulking on non-exercise days? Are resistance bands as effective as free weights over a short duration? 

In this episode, I dive into these questions and a lot more, all sourced from my audience who regularly participate in my Q&A posts.

As always, these questions come directly from my Instagram followers, who take advantage of my weekly Q&As in my stories. If you have a question you're dying to have answered, make sure you follow me on Instagram (@muscleforlifefitness) and look out for the Q&A posts. Your question might just make it into a podcast episode!

If you like this type of episode, let me know. Send me an email (mike@muscleforlife.com) or direct message me on Instagram. And if you don’t like it, let me know that too or how you think it could be better.

Timestamps: (0:00) - Please leave a review of the show wherever you listen to podcasts and make sure to subscribe!

(1:13) - Do big meals stretch your stomach?

(1:47) - Is the deadlift considered leg or back volume?

(3:01) - Should I eat over my TDEE on non-exercise days during a lean bulk?

(4:39) - Is training for abs still worth it?

(5:35) - Can nuts aid in weight loss?

(6:25) - What are strategies to fix a crashed metabolism?

(9:44) - How can I progress from a 285lb to a 315lb bench press?

(11:19) - Does your program involve too many sets and insufficient recovery?

(13:50) - Find the Perfect Strength Training Program for You: www.muscleforlife.show/trainingquiz 

(14:36) - Can resistance bands replace weights effectively for a short duration?

(16:51) - What are tips for lifting heavy with back issues?

(18:26) - What's the best training/eating regimen for lowering blood pressure?

(18:41) - Would Legion Athletics consider Dylan Mulvaney as a spokesperson?

(19:06) - Can you suggest a back day routine?

(22:11) - How can I return to my previous lifting weight after a 3-week break?

(24:55) - Why should I transition from BBLS 1.0 to 2.0?

(26:01) - Are there concerns about electromagnetic frequencies from AirPods?

(26:56) - What additional remedies exist for SI Joint issues beyond abductor exercises?

(29:53) - What are your opinions on weight gainer and mass gainer supplements?

Mentioned on the Show:

Find the Perfect Strength Training Program for You in Just 60 Seconds: http://www.muscleforlife.show/trainingquiz

In this podcast, I interview Isho, who turned his weight loss journey around by transitioning from traditional diet myths to a holistic, evidence-based approach. 

In his 40s, Isho has lost 24 pounds (and counting!) while getting stronger at the same time.

Having battled with weight for years, Isho's breakthrough came from our comprehensive coaching program, emphasizing flexibility, balance, and consistency. 

In our discussion, we delve into his diet structure, how he manages cravings, and his strategies for indulging in treats without derailing progress.

Tune in to learn how Isho transformed his relationship with food by recognizing the importance of a balanced and sustainable diet, and the mindset shifts and mental fortitude required for lasting change.

Timestamps: (0:00) - Please leave a review of the show wherever you listen to podcasts and make sure to subscribe!

(3:10) - Isho's Background: Life before discovering our coaching program.

(8:51) - Emotional Eating: Isho's evolving relationship with food.

(16:06) - Comparing Methods: Why past dieting didn't work and how our approach made a difference.

(18:51) - Try Whey+ risk-free today! Go to buylegion.com/whey and use coupon code MUSCLE to save 20% or get double reward points!

(21:26) - Body Transformation: Insights into Isho's remarkable change in body composition.

(29:06) - Diet Decoded: How Isho set up his diet for success.

(39:25) - Sweet Temptations: Isho's strategy for desserts and treats.

Mentioned on the show:  Try Whey+ risk-free today! Go to buylegion.com/whey and use coupon code MUSCLE to save 20% or get double reward points!

This topic will seem ridiculous to some, but it’s very appealing to many. How can you lose muscle mass you don’t want?

That is, how can we reduce our muscle size, and specifically, in targeted areas to build our dream physique?

While many aim to gain, others seek ways to slim down their muscle bulk. In this episode, you’ll learn how to intentionally reduce muscle size.

Whether you're aiming to decrease muscle mass for aesthetic reasons, sports requirements, or personal preference, this episode will guide you safely through the process.

Timestamps: (0:00) - Please leave a review of the show wherever you listen to podcasts and make sure to subscribe!

(0:53) - Drawbacks of losing muscle: Weighing the risks.

(3:53) - Unpacking reasons for intentional muscle loss.

(7:23) - Holistic strategies for muscle reduction.

(9:25) - Targeted muscle loss: Can you pinpoint specific areas?

(11:10) - Strategies for arm muscle reduction.

(13:29) - Shedding muscle from the legs: How and why?

(14:46) - Want 125 quick, easy, and delicious “fitness friendly” recipes? Get The Shredded Chef: https://legionathletics.com/products/books/the-shredded-chef/

(17:56) - Tailoring the hamstring muscles: Methods and motivations.

(19:32) - Slimming down calf muscles: Techniques to consider.

(21:16) - Glutes: The approach for muscle downsizing.

(22:06) - Back muscle reduction: Where to start?

(23:16) - Addressing shoulder muscles: Best practices.

(25:27) - Techniques for pec muscle reduction.

(26:03) - Chest muscle strategies: What to consider?

(26:45) - Dietary tweaks for muscle reduction: What to eat and avoid.

(31:16) - Setting expectations: Timeframes and milestones in muscle reduction.

(35:30) - Concluding thoughts: Finding balance in muscle management.

Mentioned on the Show:

Want 125 quick, easy, and delicious “fitness friendly” recipes? Get The Shredded Chef: https://legionathletics.com/products/books/the-shredded-chef/

How will AI shape the future of gym coaching? What should one pick between NMN and creatine? Is it optimal to consume simple carbs immediately after a workout?

In this episode, I dive into these questions and more, all sourced from my audience who regularly participate in my Q&A posts.

As always, these questions come directly from my Instagram followers, who take advantage of my weekly Q&As in my stories. If you have a question you're dying to have answered, make sure you follow me on Instagram (@muscleforlifefitness) and look out for the Q&A posts. Your question might just make it into a podcast episode!

If you like this type of episode, let me know. Send me an email (mike@muscleforlife.com) or direct message me on Instagram. And if you don’t like it, let me know that too or how you think it could be better.

Timestamps: (0:00) - Please leave a review of the show wherever you listen to podcasts and make sure to subscribe!

(0:02:09) - AI in Fitness: Will Artificial Intelligence Replace Gym Coaches?

(0:03:31) - Supplements Showdown: NMN vs. Creatine – Which is Better?

(0:06:00) - Post-Workout Nutrition: Are Simple Carbs Beneficial Immediately After Exercise?

(0:06:28) - Italian Travel Tips: What's the Best Region in Italy to Visit?

(0:07:09) - Travel Health: Effective Strategies to Combat Jet Lag.

(0:18:38) - My free meal planning tool: buylegion.com/mealplan

(0:20:05) - Fitness Recovery: Should You Avoid Certain Exercises with Pain or Just Reduce Weights?

(0:22:21) - MFL Merchandise: When's the Release of the New Ladies' Top?

(0:22:58) - Productivity Hacks: Is It Better to Read and Write in the Morning or Evening?

(0:24:59) - Kitchen Decor: Why Display Certain Items and Do You Enjoy It?

(0:25:27) - Workout Alternatives: Best Substitutes for Trap Bar Deadlift in BBLS.

(0:25:49) - Personal Inspiration: Who Influences You the Most in Fitness and Life?

(0:26:13) - Powerlifting Metrics: What are Considered Strong Numbers for Major Lifts?

(0:27:10) - Shoulder Health: Solutions When Struggling with Pressing Due to Shoulder Pain.

(0:29:42) - Training Plans: Do You Still Follow the 4x6 Workout Routine?

(0:31:39) - Deadlift Aftermath: Handling Tightness After Performing Deadlifts.

(0:32:13) - Workout Recovery Indicators: How to Determine if You're Fully Recovered Post-Exercise.

Mentioned on the Show:

Want a free meal planning tool that figures out your calories, macros, and micros, and allows you to create custom meal plans for cutting, lean gaining, and maintaining in under 5 minutes? Go to https://buylegion.com/mealplan and download the tool for free!

Change is inevitable, but how we approach and adapt to it can make all the difference. 

In his new book, Master of Change, Brad Stulberg explores the essence of change and how our mindset towards it can be our biggest asset or detriment.

In case you’re not familiar with Brad, he’s a researcher, writer, and coach on well-being and what it takes to succeed. As an author, he’s been featured in The New York Times, The Wall Street Journal, Washington Post, Los Angeles Times, New Yorker, Sports Illustrated, Outside Magazine, Forbes, and more. He helps executives, entrepreneurs, and athletes work on their mental game, improve their overall well-being, and achieve excellence. 

He’s also the coauthor of Peak Performance, a book I did a Book Club episode on in 2017.

In our discussion, Brad and I chat about . . .

- The driving force that led him to write his latest book and the revelations that came with it.

- The concept of “rugged flexibility” and how our thoughts shape our approach to challenges and aspirations.

- How our expectations influence our perception and experience of change (and how altering this perspective can help you excel)

- Wisdom and practical tips on how to turn friction and resistance into momentum.

- 5 questions that can steer us towards acceptance and proactive action in the face of change.

This episode is full of deep insights, actionable advice, and a fresh perspective on a topic so inherent to our lives.

So, if you've ever felt overwhelmed by change or are looking for a better way to harness its power, this conversation with Brad Stulberg is one you won't want to miss.

Timestamps: (0:00) - Please leave a review of the show wherever you listen to podcasts and make sure to subscribe!

(2:40) - What inspired Brad's "Master of Change"?

(6:01) - Deciphering the concept of "rugged thoughts."

(8:11) - Applying "rugged flexibility" to personal goals.

(26:26) - Legion VIP One-on-One Coaching: https://muscleforlife.show/vip

(28:07) - How do expectations influence our perception of change?

(30:36) - Practical applications of these concepts in everyday life.

(37:47) - Overcoming friction when aiming for positive change.

(39:57) - Brad's five pivotal questions for change.

(46:17) - How to engage further with Brad Stulberg's insights.

Mentioned on the Show: Legion VIP One-on-One Coaching: https://muscleforlife.show/vip

Brad’s book Master of Change: https://www.amazon.com/Master-Change-Everything-Changing-Including/dp/006325316X/?tag=mflweb-20

Brad’s website: www.bradstulberg.com

Brad’s Twitter: https://twitter.com/BStulberg

We often hear claims from steroid users that performance-enhancing drugs only give them a slight advantage, emphasizing their dedication and hard work. 

But is this reality or just a smokescreen?

This episode unpacks a study from The University of Sydney comparing 147 natural bodybuilders with 40 steroid users. We'll delve into training volumes, rest intervals, cardio habits, supplementation choices, and their actual results.

If you've ever wondered about the tangible advantages of steroids and how natural bodybuilders' methods contrast with their "enhanced" counterparts, this episode offers clear insights. 

From volume and intensity to supplement choices that highlight the health concerns of steroid use, this podcast sheds light on what truly sets apart the natural from the enhanced.

Timestamps: (0:00) - Please leave a review of the show wherever you listen to podcasts and make sure to subscribe!

(1:08) - How do training and supplementation practices differ between steroid users and natural bodybuilders?

(10:13) - What are the actual outcomes of using steroids versus pursuing natural bodybuilding?

Mentioned on the Show: Legion VIP One-on-One Coaching for personalized fitness guidance: https://muscleforlife.show/vip

If you want to grow your glutes, and you’ve looked around online for tips, you’ve almost certainly come across hip thrusts.

But are they better than squats for getting a bigger butt? Should you do squats or hip thrusts? 

Well, after years of speculation among booty-building enthusiasts, we now have a scientific study that directly compared hip thrusts and squats in terms of hypertrophy.

And I thought, who better to discuss this study than “The Glute Guy” himself, Dr. Bret Contreras. Not only is Bret a glute training expert, but as the cherry on top (or should I say peach?), he was actually one of the head honchos involved in conducting the study.

In case you're not familiar with Bret, he's a PhD in Sports Science, renowned researcher, educator, bestselling author, and a personal trainer for over two decades, whose title "The Glute Guy" reflects his unmatched expertise in lower body training, making him the foremost authority on building a great butt. 

Our discussion includes . . .

- The surprising results of the hip thrust versus squats study, including how they compare for glute hypertrophy and non-specific strength transfer

- Bret's take on a potentially fabricated study that stirred the fitness community

- The benefits and challenges of studying beginner trainees

- An exploration of training the glutes at varied muscle lengths

- The relationship between EMG studies and muscle hypertrophy

-The importance of technique over "feeling the burn" in compound movements

- Nuanced insights into the complexities of muscle growth mechanisms

- Practical strategies for those seeking to optimize their glute training

- And more . . .

So, if you want to learn about the nuances of glute training and how to grow a bigger butt, or want to know what the science says about hip thrusts versus squats, don’t miss this episode! 

Timestamps: (0:00) - Please leave a review of the show wherever you listen to podcasts and make sure to subscribe!

(2:39) - Why was this research essential, and what drove its inception?

(13:59) - What's the rationale behind focusing on novice trainees?

(17:58) - How would outcomes differ with more advanced lifters?

(25:49) - Shop Legion Supplements Here: https://buylegion.com/ and use coupon code MUSCLE to save 20% or get double reward points!

(28:59) - The role of EMG in predicting muscle hypertrophy.

(31:42) - EMG's Relevance in Bodybuilding Science

(35:04) - How does this study redefine our understanding of biomechanics and other exercises?

(39:22) - What larger impacts does this study have on fitness research?

(45:13) - Additional insights from the findings and final thoughts.

(49:35) - How to connect with Bret Contreras and his work.

Mentioned on the Show:

The study: https://www.biorxiv.org/content/10.1101/2023.06.21.545949v1

Shop Legion Supplements Here: https://buylegion.com/ and use coupon code MUSCLE to save 20% or get double reward points!

Bret Contreras’s Instagram:https://www.instagram.com/bretcontreras1/

Bret Contreras’s Website:https://bretcontreras.com/

Raising successful individuals is a challenge that every parent grapples with. How do we instill independence, resilience, and success in our children?

Esther Wojcicki's How to Raise Successful People offers a set of principles that have not only been proven by her experiences as a seasoned educator but also as the mother of three exceptionally successful women. 

In this podcast, I’m sharing my top 10 insights from the book.

“Can you recommend a book for…?”

“What are you reading right now?”

“What are your favorite books?”

I get asked those types of questions a lot and, as an avid reader and all-around bibliophile, I’m always happy to oblige.

I also like to encourage people to read as much as possible because knowledge benefits you much like compound interest. The more you learn, the more you know; the more you know, the more you can do; the more you can do, the more opportunities you have to succeed.

On the flip side, I also believe there’s little hope for people who aren’t perpetual learners. Life is overwhelmingly complex and chaotic, and it slowly suffocates and devours the lazy and ignorant.

So, if you’re a bookworm on the lookout for good reads, or if you’d like to get into the habit of reading, this book club for you.

The idea here is simple: Every month, I’ll share a book that I’ve particularly liked, why I liked it, and several of my key takeaways from it.

I’ll also keep things short and sweet so you can quickly decide whether the book is likely to be up your alley or not.

Alright, let’s get to the takeaways.

Timestamps: (0:00) - Please leave a review of the show wherever you listen to podcasts and make sure to subscribe and leave a comment!

(3:40) Why is Overprotecting Our Children Detrimental to Their Growth? The fatal flaw of helicopter parenting

(4:05) - How Does Respecting a Child's Development Foster Their True Self?

(4:40) - How Do Our Reactions to Mistakes Influence Our Children’s Learning?

(4:48) - Why Should Educators Answer the "Why" Question in Classrooms?

(5:07) - How Does the Education System Impact Creative Thinking from Childhood to Adulthood?

(5:34) - What Role Do Positive Family Experiences Play in a Child's Development?

(5:47) - Why are Functional Relationships Crucial in Modeling Behavior for Our Children?

(6:07) - What Does Research Say About the Effects of Maintaining Marriage on Children’s Well-being?

(6:44) - How Can We Teach Children About the Importance of Purpose and Meaning in Life?

(7:29) - Why Does Parenting Shape the Future of Our World?

(7:40) - Try Pulse today! Go to https://buylegion.com/pulse and use coupon code MUSCLE to save 20% or get double reward points!

Mentioned on the Show:

Try Pulse today! Go to https://buylegion.com/pulse and use coupon code MUSCLE to save 20% or get double reward points!

How to Raise Successful People: https://www.amazon.com/How-Raise-Successful-People-Lessons/dp/1328974863/?tag=mflweb-20

Wondering how to kickstart your training after a long break? Is gym shaming a good or bad thing? What would I be doing with my life if I hadn’t started Legion? 

In this episode, I address these questions and more, sourced from my Instagram followers who participate in my regular Q&A posts.

As always, these questions come directly from my Instagram followers, who take advantage of my weekly Q&As in my stories. If you have a question you're dying to have answered, make sure you follow me on Instagram (@muscleforlifefitness) and look out for the Q&A posts. Your question might just make it into a podcast episode!

If you like this type of episode, let me know. Send me an email (mike@muscleforlife.com) or direct message me on Instagram. And if you don’t like it, let me know that too or how you think it could be better.

Timestamps: (0:00) - Please leave a review of the show wherever you listen to podcasts and make sure to subscribe!

(1:27) - How should someone approach training after a month-long break and what pitfalls should they avoid?

(3:44) - Who's the preferred choice for 2024: DeSantis or Trump?

(5:52) - Is it essential to progress through all the BLS phases, or can one remain in phase one indefinitely?

(7:09) - What's your take on the recent spate of chemical train derailments?

(8:17) - How do you view the behavior of women shaming men at the gym?

(9:19) - Is it typical for one's non-dominant bicep to be weaker than the other?

(10:26) - My free quiz to answer all your diet questions: www.muscleforlife.show/dietquiz

(11:12) - Can you suggest top hamstring exercises ideal for garage setups?

(11:31) - What's your perspective on the carnivore diet?

(12:10) - Why continue intensive training even after hitting one's genetic potential?

(13:21) - Has AI technology replaced you, and are we still hearing the real Mike?

(14:01) - If you hadn’t started Legion, what do you envision as your career path?

(17:09) - Did you attend college and what was your major?

(20:51) - Can increased muscle mass play a role in cancer prevention?

(21:20) - What differentiates lying leg curls from seated leg curls?

(22:16) - Is reducing calorie intake on non-training days a good strategy for fat prevention?

Mentioned on the Show:

Take this free quiz to get science-based answers to all of your diet questions: www.muscleforlife.show/dietquiz

Have you seen the headlines? Social media and the internet at large are abuzz with the controversy surrounding the well-known artificial sweetener aspartame. 

The recent classification of aspartame as a possible human carcinogen (category 2B) by the International Agency for Research on Cancer (IARC) has sparked a new wave of discussions, concerns, and media sensationalism.

In this episode, Alan Aragon helps unravel the complexities and provide a more balanced perspective on this hot topic.

Alan is no stranger to the podcast, but in case you’re not familiar with him, he’s a nutrition researcher and educator who’s been at the forefront of the evidence-based fitness movement for over a decade now and has helped countless fitness enthusiasts, professional athletes, and top coaches, and even influenced my own work.

Alan has a knack for translating science into practical application, which you can see for yourself if you check out his research review, which was the first of its kind in 2008.

In this podcast, you’re going to learn about . . .

- The latest news and opinions on aspartame and its classification by the IARC

- The negative connotations associated with artificial sweeteners and why people often overlook their benefits

- Animal testing on artificial sweeteners and whether the findings can be applied to humans

- Practical considerations for the consumption of artificial sweeteners, their place in a balanced lifestyle, and how much is safe to consume

- And more . . .

This episode offers valuable insights for anyone interested in artificial sweeteners, diet, and overall health, cutting through the confusion and fear to provide an evidence-based viewpoint.

So, click play to listen and learn about aspartame and its effects on health.

Timestamps:

(0:00) - Please leave a review of the show wherever you listen to podcasts and make sure to subscribe!

(06:36) - What is the latest news with aspartame?

(13:30) - Do you have an opinion on what is going on with aspartame and the IARC?

(18:28) - Do you think the negative findings of aspartame and artificial sweeteners has put a bad connotation on them? and prevents people from looking into the benefits of artificial sweeteners?

(27:41) - My award-winning fitness books for men and women: https://legionathletics.com/products/books/

(29:41) - If animal testing shows an increase in cancer risk can that really be applied to humans?

(57:16) - Where can people find you and your work?

Mentioned on the Show: My award-winning fitness books for men and women: https://legionathletics.com/products/books/

Alan Aragon’s Research Review: https://alanaragon.com/aarr/

Alan Aragon’s Website: https://alanaragon.com/

Alan Aragon’s Instagram: https://www.instagram.com/thealanaragon/

What is your body type, and how can you leverage it to make faster progress toward your fitness goals? 

Are you stuck with what nature gave you or can you change your body type? Does your body type even matter?

In this episode, you’re going to learn about the age-old concepts of ectomorph, endomorph, and mesomorph body types.

Whether you think you're "skinny" and can't build muscle or "thick" and can't lose fat, I’m going to give you the right strategies to overcome these obstacles. 

This episode will dispel myths, offer actionable insights, and provide a roadmap to achieving the body type you desire through targeted diet, workout, and supplement strategies.

So tune in now to learn what body type you have and practical tips on eating, training, and supplementing for each type! 

Timestamps:

(0:00) - Please leave a review of the show wherever you listen to podcasts and make sure to subscribe!

(2:20) - What Does "Body Type" Mean, and How Is It Defined?

(4:58) - What Are the Three Main Body Types and Their Characteristics?

(7:18) - How Can You Determine Your Specific Body Type?

(8:57) - Does Knowing Your Body Type Matter for Health and Fitness?

(15:21) - What Are Tailored Fitness and Diet Tips for Each of the Three Body Types?

(23:03) - Legion VIP One-on-One Coaching: https://muscleforlife.show/vip

(25:52) - What Is the Ideal Training Routine for an Ectomorph Body Type?

(33:37) - What Should a Mesomorph Eat? A Guide to Diet and Nutrition for Mesomorphs

(38:30) - What Type of Training Is Most Effective for a Mesomorph?

(42:39) - What Is the Best Eating and Diet Strategy for an Endomorph Body Type?

(49:34) - What Kind of Supplements Are Recommended for an Endomorph to Achieve Optimal Health?

Mentioned on the Show: Legion VIP One-on-One Coaching for personalized fitness guidance: https://muscleforlife.show/vip

In this installment of the Best of Muscle For Life, you’ll hear hand-picked clips from three popular MFL episodes: an interview with Eric Helms on the problems with staying too lean, a monologue on whether you should train for hypertrophy or hyperplasia, and book club episode on Titan by Ron Chernow.

Some people—my favorite people—listen to most or even all of my podcasts, but my wizbang analytics tell me that while many listeners tune in on a regular basis, they don’t catch every installment of Muscle for Life and thus miss out on insights that could help them do at least a little better inside and outside the gym.

That’s why I do “best of” episodes that contain a few of the most practical and compelling ideas, tips, and moments from the more popular episodes I’ve published over the years. This way, you can learn interesting insights that you might have otherwise missed and find new episodes of the show to listen to.

So, in this installment of The Best of Muscle for Life, you’ll be hearing hand-picked morsels from three episodes:

Eric Helms on Trying To Stay Too Lean (What the Science Says)

(Originally published 8/18/2021)

Should You Train For Hypertrophy or Hyperplasia?

(Originally published 10/4/2021)

Book Club: Titan by Ron Chernow

(Originally published 8/4/2017)

And we’ll be starting with number one, Eric Helms on Trying To Stay Too Lean (What the Science Says).

Timestamps:

(0:00) - Please leave a review of the show wherever you listen to podcasts and make sure to subscribe!

(3:18) - Eric Helms on Trying To Stay Too Lean (What the Science Says)

(16:52) - My free meal planning tool: buylegion.com/mealplan

(18:21) - Should You Train For Hypertrophy or Hyperplasia?

(29:47) - Book Club: Titan by Ron Chernow

Mentioned on the Show:

Want a free meal planning tool that figures out your calories, macros, and micros, and allows you to create custom meal plans for cutting, lean gaining, and maintaining in under 5 minutes? Go to https://buylegion.com/mealplan and download the tool for free!

Gut health is a hot topic these days, and for good reason.

Your gut isn’t just about digestion. It’s a key player in your overall health, and scientists are discovering fascinating links between the gut microbiome and mental health and even your body composition. 

And that latter connection is the primary subject of this podcast episode. In this interview, Elisa Marroquin helps demystify the complex world of gut health and its role in influencing our body composition. 

Dr. Marroquin is an Assistant Professor and the Director of Graduate Studies in the Department of Nutritional Sciences at TCU, and the gut microbiome’s effects on obesity and body composition is one of her main areas of research. 

The connection between gut health and physique is not well understood by many, but with Elisa's expertise, you will gain insights into how you can leverage your gut bacteria for your health and fitness goals.

Elisa and I chat about . . .

- Understanding the pivotal role of the gut microbiome in overall health and its intricate link to body composition (including how the gut influences responses to exercise).

- Energy balance and glycemic responses in relation to gut health.

- Navigating the marketing around microbiomes and probiotics, and practical tips for building a robust microbiome.

- The impact of hygiene and dietary habits, including artificial sweeteners and dietary diversity, on the gut microbiome.

- Strategies for rehabilitating an unhealthy gut microbiome and the potential for recovery at any age.

- And more . . .

Ready to learn how you can take control of your gut health to optimize your body composition? Then press play and listen to this interview!

Timestamps:

(0:00) - Please leave a review of the show wherever you listen to podcasts and make sure to subscribe!

(1:41) - What is gut health, and how does the microbiome contribute to it?

(2:53) - How does the microbiome influence different aspects of our health and physiology?

(4:43) - How does the microbiome affect body composition?

(10:52) - Can you explain the concept of "responders" and "non-responders" when it comes to certain exercises? How does the microbiome play into this?

(13:54) - How does this new discovery align with the concept of energy balance?

(15:00) - Can you go into more detail about what it means that some people extract more energy from food?

(17:49) - How can glycemic responses indirectly affect our bodies?

(20:22) - What are your thoughts on the marketing industry surrounding microbiomes and probiotics?

(21:39) - New protein cookie: buylegion.com/cookie

(24:02) - What are your thoughts on the marketing industry involving microbiomes and probiotics?

(25:41) - Do you have any tips for building a healthy microbiome?

(27:57) - What does eating a diverse range of foods mean for a healthy gut microbiome?

(34:00) - Can you explain the importance of balanced hygiene and its role in preventing sickness?

(36:04) - What are some of the negative consequences of excessive hygiene?

(38:25) - How do artificial sweeteners affect the gut microbiome?

(44:48) - Are there any foods that someone should eat almost every day to support their microbiome?

(46:34) - What are your thoughts on probiotics?

(57:25) - If someone has an unhealthy gut microbiome, what's the best way to recover?

(01:01:30) - For people who didn't get a good start with their microbiome at an early age, is recovery still possible later in life? Is there a point when it's too late?

(01:07:04) - Where can people find you and your work?

Mentioned on the Show: Try my new protein cookie! Go to https://buylegion.com/cookie and use coupon code MUSCLE to save 20% or get double reward points!

Elisa's Instagram: https://www.instagram.com/elisa_marroquin_phd/

Elisa's Twitter: https://twitter.com/elisa_mm_phd

“Don’t skip rest day!”

That’s not a phrase you often hear, but there’s a valid argument that it should be if you want to boost your fitness and performance.

The key to enhancing your recovery is not another supplement or a fancy gadget, but simply adequate rest.

Quality rest isn't laziness; it's an often-overlooked investment in your wellbeing. 

In this podcast, you’ll learn about data-backed restful activities and why common habits like TV or social media might not offer the restoration you need. 

Tune in, and invest in your rest!

Timestamps: (0:00) - Please leave a review of the show wherever you listen to podcasts and make sure to subscribe!

(0:25) - How much you rest isn’t all that matters

(0:46) - What you do to relax is important!

(2:10) - Using a basic Likert scale

(3:38) - My new protein cookie: buylegion.com/cookie

Mentioned on the Show: Try my new protein cookie! Go to https://buylegion.com/cookie and use coupon code MUSCLE to save 20% or get double reward points!

How should you train if you can’t progressively overload anymore? 

What are my current training goals?

Is walking or HIIT better for weight loss?

In this episode, I take on these questions and more, sourced from my Instagram followers who participate in my regular Q&A posts.

As always, these questions come directly from my Instagram followers, who take advantage of my weekly Q&As in my stories. If you have a question you're dying to have answered, make sure you follow me on Instagram (@muscleforlifefitness) and look out for the Q&A posts. Your question might just make it into a podcast episode!

If you like this type of episode, let me know. Send me an email (mike@muscleforlife.com) or direct message me on Instagram. And if you don’t like it, let me know that too or how you think it could be better.

Timestamps: (0:00) - Please leave a review of the show wherever you listen to podcasts and make sure to subscribe!

(1:24) - What are your current training goals?

(7:19) - Are sumo deadlifts bad for hypertrophy training?

(8:43) - Best way to stay motivated?

(8:58) - What’s the benefit of seated calf raise with less than body weight?

(9:44) - Find the Perfect Strength Training Program for You: www.muscleforlife.show/trainingquiz

(10:30) - How do you find time to balance work family and gym?

(11:13) - Can you rank the types of magnesium?

(11:48) - Any advice on lower back pain?

(15:03) - Does someone need to workout until they start feeling pain or soreness to be effective?

(15:46) - Is it pointless to train after having 2-3 hours of sleep?

(16:34) - What happens if when you can no longer progressively overload?

(19:02) - Weights 5x per week plus cut, lost 3lbs in 3 weeks. Scan says 1kg fat gain and 1kg muscle loss. Is this possible?

(20:30) - The lizard people control the world but who controls the lizard people?

(20:55) - How to not be intimidated at the gym when starting out?

(21:37) - Thoughts on walking more versus high-intensity interval training for weight loss?

(24:15) - Do you think body positivity is affecting obesity?

(24:55) - Need some videos or tips for HIIT cardio? 5 of my favorite HIIT protocols.

(28:25) - Thoughts on glutamine?

(29:18) - What is your favorite set/rep range to train in?

(30:30) - Best way to deal with brain fog?

(30:54) - I donate plasma twice a week will that affect muscle gains?

Mentioned on the Show: Find the Perfect Strength Training Program for You in Just 60 Seconds: http://www.muscleforlife.show/trainingquiz

Legion’s Magnesium: www.buylegion.com/mag

If you want to maximize your physique through resistance training, you’re going to have to do more than just “lift heavy things.”

This is especially true after your first year of lifting, when you’re no longer a true beginner. 

By choosing the right exercises, making small technique tweaks, and tailoring your programming to your specific goals, you can make every workout more efficient and effective.

That’s the topic of this interview with coach Kassem Hanson.

In case you’re not familiar with him, Kassem is an educator, writer, and coach, whose unique training methods prioritize exercise selection and technique to maximize muscle growth. 

He’s also the founder of N1, an educational resource and coaching service that specializes in completely individualized training programs and nutrition.

In our conversation, Kassem and I discuss . . .

- The importance of exercise selection and modification in enhancing muscle and strength gains, making your training more productive

- Exercise tweaks and variations that can better target and stimulate specific muscle groups, including practical tips for training the quads, delts, biceps, triceps, and glutes

- Using cables and when cable machines beat free weights

- How to optimize quad activation in squats and hack squats, including technique modifications and equipment recommendations like wedges, slant boards, and footwear

- Programming considerations for hypertrophy, including the evolution of a training regimen as you gain experience

- And more . . .

So, if you want to elevate and optimize your training, listen to this podcast with Kassem Hanson!

Timestamps:

(0:00) - Please leave a review of the show wherever you listen to podcasts and make sure to subscribe!

(6:46) - How can you modify your lower body training to make it better for a 2-day per week routine?

(31:25) - Try Recharge today! Go to https://buylegion.com/recharge and use coupon code MUSCLE to save 20% or get double reward points!

(33:40) - For elevating heels on a squat how should someone go about that?

(42:30) - What would you rather use? Dumbbells or cables?

(01:04:12) - What are your thoughts on using cables for biceps, triceps, and glutes versus dumbbells and free weights?

(01:06:04) - What do you use for triceps?

(01:10:57) - What about glutes?

(01:23:34) - Where can people find you and your work?

Mentioned on the Show:

Try Recharge today! Go to https://buylegion.com/recharge and use coupon code MUSCLE to save 20% or get double reward points!

Kassem’s Instagram: https://www.instagram.com/coach_kassem/?hl=en

Kassem’s YouTube Channel: https://www.youtube.com/c/N1education

Has your progress stalled, or are you experiencing unexplained fatigue? It could be low energy availability.

As we strive to push our physical limits, sometimes we might inadvertently fall into the trap of Low Energy Availability. 

This can lead to a condition known as Relative Energy Deficiency in Sport (RED-S) which can severely hinder not just our performance but overall health.

In this episode, I’ll dissect the science behind low energy availability and RED-S, and help you understand how you might be underfeeding your body despite intense training routines. You will learn about the symptoms of RED-S, its consequences, and how to prevent it.

So tune in and learn how to balance your diet with your exercise and training and why it's essential to match your food intake with your energy expenditure.

Timestamps: (0:00) - Please leave a review of the show wherever you listen to podcasts and make sure to subscribe!

(1:24) - What is low energy availability?

(4:14) - What is your energy availability and how do we calculate it?

(8:03) - Try Triumph today! Go to https://buylegion.com/triumph and use coupon code MUSCLE to save 20% or get double reward points!

(18:21) - What would happen if you maintain a low energy availability for too long? What are RED-S symptoms?

Mentioned on the Show: Try Triumph today! Go to https://buylegion.com/triumph and use coupon code MUSCLE to save 20% or get double reward points!

Could disrupting your sleep cycle on weekends sabotage your weight loss efforts? 

Does fish oil supplementation play a significant role in muscle strength gains? 

Can cooling your palms between sets actually boost your reps?

In this episode, we'll explore the latest research studies that explore these intriguing questions.

This podcast is another installment in my Research Review series of episodes, where I give you concise and practical takeaways from studies that I think are interesting and that can help us gain muscle and strength faster, lose fat faster, perform better athletically, feel better, live longer, or get and stay healthier. 

There is a ton of scientific research that gets published every year, and even if you narrow your focus to fitness research, it would still take several lifetimes to unravel the hairball of studies on nutrition, training, supplementation, and related fields. 

That's why my team and I put a lot of time into reviewing, dissecting, and describing scientific studies in articles, podcasts, and books. 

Oh and if you like this type of episode, let me know. Send me an email (mike@muscleforlife.com) or direct message me on Instagram (@muscleforlifefitness). And if you don’t like it, let me know that too or how you think it could be better.

Timestamps: (0:00) - Please leave a review of the show wherever you listen to podcasts and make sure to subscribe!

(1:19) - Can staying up on weekends affect weight loss?

(5:46) - Can taking fish oil help with strength gains?

(13:27) - My free quiz to answer all your diet questions: www.muscleforlife.show/dietquiz

(14:57) - Can cooling your palms in-between reps improve reps?

Mentioned on the Show: Take this free quiz to get science-based answers to all of your diet questions: www.muscleforlife.show/dietquiz

What if fitness was about more than just aesthetics? 

What if we viewed sport not just as a game, but as a transformative power in society, and training as a tool for resilience and durability? 

These are just a few of the themes and questions Kelly Starrett unpacks in this podcast.

In case you’re not familiar with Kelly, he’s a Doctor of Physical Therapy, renowned speaker, and a New York Times bestselling author, whose book Becoming a Supple Leopard made him into the biggest mobility guru in the world.

In our conversation, Kelly and I delve into . . .

- The essential role of training for more than just aesthetics and how personal experiences led him to emphasize resilience and durability

- The transformative power of sport in society and the dangers of early sports specialization in young athletes

- The often undervalued psychoemotional components of coaching and the surprising sleep disruption side-effects of COVID-19

- Debunking the sleep deprivation myth in successful people and advocating for a shift towards whole foods for improved performance and health

- The vital importance of communal eating in fostering unity and its profound influence on team culture

- The practicality and scalability of fitness practices, with a focus on creating daily routines that improve overall well-being

- The alarming decline in outdoor activities among children and the potential health hazards of this trend

- And more . . .

So, if you're ready to elevate your health, durability, and longevity, don't miss this conversation with Kelly Starrett!

Timestamps: (0:00) - Please leave a review of the show wherever you listen to podcasts and make sure to subscribe!

(10:07) - The role of sports in society and how to transform its perception

(41:06) - The vital signs of health and the importance of benchmarks for progress

(38:31) - Try Whey+ risk-free today! Go to buylegion.com/whey and use coupon code MUSCLE to save 20% or get double reward points!

(59:29) - The importance of small changes and consistency for long-term success

(01:02:49) - Where to find Kelly Starrett's work and more resources

Mentioned on the Show:

Try Whey+ risk-free today! Go to buylegion.com/whey and use coupon code MUSCLE to save 20% or get double reward points!

Kelly’s new book Built to Move: https://www.amazon.com/Built-Move-Essential-Habits-Freely/dp/B0B9T7CWHG/?tag=mflweb-20

Kelly’s YouTube Channel: https://www.youtube.com/user/sanfranciscocrossfit

Kelly’s Instagram: https://www.instagram.com/thereadystate/

Kelly’s Website: https://thereadystate.com/

Becoming a Supple Leopard by Kelly Starrett: https://www.amazon.com/Becoming-Supple-Leopard-2nd-Performance/dp/1628600837?tag=mflweb-20

Do you want to optimize your skills and unlock your full potential? 

Daniel Coyle's "The Little Book of Talent" gives us a roadmap to nurturing and enhancing our innate abilities.

This book isn’t about the theory of talent. Instead, it's a highly practical guide on how to nurture and hone your abilities to reach new levels of achievement.

In this podcast, I’m sharing my top 10 insights from the book. 

“Can you recommend a book for…?”

“What are you reading right now?”

“What are your favorite books?”

I get asked those types of questions a lot and, as an avid reader and all-around bibliophile, I’m always happy to oblige.

I also like to encourage people to read as much as possible because knowledge benefits you much like compound interest. The more you learn, the more you know; the more you know, the more you can do; the more you can do, the more opportunities you have to succeed.

On the flip side, I also believe there’s little hope for people who aren’t perpetual learners. Life is overwhelmingly complex and chaotic, and it slowly suffocates and devours the lazy and ignorant.

So, if you’re a bookworm on the lookout for good reads, or if you’d like to get into the habit of reading, this book club for you.

The idea here is simple: Every month, I’ll share a book that I’ve particularly liked, why I liked it, and several of my key takeaways from it.

I’ll also keep things short and sweet so you can quickly decide whether the book is likely to be up your alley or not.

Alright, let’s get to the takeaways.

Timestamps:

(0:00) - Please leave a review of the show wherever you listen to podcasts and make sure to subscribe and leave a comment!

(1:57) - Talent begin ignition

(2:16) - Steal it!

(3:01) - Key to practice and the concept of reach

(4:08) - Engraving the blueprint of the skill on your mind

(4:49) - Daily Practice snacks vs weekly practice

(5:06) - Slow practice and the magnifying glass

(5:19) - The first perfect rep

(5:47) - Exhaustion is the enemy

(6:08) - Exaggerate it!

(6:35) - Solo practice and the sweet spot

(7:02) - The Little Black Book of Workout Motivation: https://legionathletics.com/products/books/the-little-black-book-of-workout-motivation/

Mentioned on the Show:
The Little Black Book of Workout Motivation is a bestselling fitness book that helps you overcome the mental blocks that are keeping you unmotivated, unhappy, and unhealthy: https://legionathletics.com/products/books/the-little-black-book-of-workout-motivation/

What's the best workout split? Is high cholesterol a problem even if you're in shape? Should you incorporate cardio while you're bulking?

In this episode, I take on these questions and more, sourced from my Instagram followers who participate in my regular Q&A posts.

As always, these questions come directly from my Instagram followers, who take advantage of my weekly Q&As in my stories. If you have a question you're dying to have answered, make sure you follow me on Instagram (@muscleforlifefitness) and look out for the Q&A posts. Your question might just make it into a podcast episode!

If you like this type of episode, let me know. Send me an email (mike@muscleforlife.com) or direct message me on Instagram. And if you don’t like it, let me know that too or how you think it could be better.

Timestamps:

(0:00) - Please leave a review of the show wherever you listen to podcasts and make sure to subscribe!

(1:26) - Thoughts on Andrew Tate?

(2:08) - As long as you do same sets per week does it matter if you hit body parts once or twice?

(3:57) - You recommended Die with Zero. Do you have any other recommendations?

(4:12) - I have high blood pressure and want to get back into strength training. Is it safe to do?

(4:49) - Is a cycle desk a good choice to get in daily steps?

(6:12) - Effective lower chest suggestions?

(6:47) - Any remedies for uneven strength on the left and right side?

(8:00) - How often should I take sets to failure?

(15:17) - My free meal planning tool: buylegion.com/mealplan

(16:03) - Opinion on barbell pads being used for back squats?

(16:42) - Should I be progressively overloading while cutting or keep my RPE high?

(18:18) - Cutting while on TRT in deficit is different than cutting normally?

(20:32) - Is there any evidence to the legs up on the wall for relaxation being raved about?

(20:53) - Hydration - do you have a rule? Does seltzer count? How many millimeters per kilogram?

(21:26) - Do you stop walking/cardio when you are clean bulking?

(22:11) - Do you consider high cholesterol an issue when you are in shape?

(22:58) - Favorite workout split (for both general all-around training and specialization routines)?

Mentioned on the Show: Want a free meal planning tool that figures out your calories, macros, and micros, and allows you to create custom meal plans for cutting, lean gaining, and maintaining in under 5 minutes? Go to https://buylegion.com/mealplan and download the tool for free!

In this podcast, I interview Nicole, a mother who had been struggling with her fitness journey until she found my one-on-one coaching service. 

With the help of my book and her coach, Jamie, she managed to redefine her body, learned about proper nutrition, and built a consistent fitness routine that helped her transform her life.

Before she found my program, Nicole relied on guidance from people at the gym with no formal coaching. After gaining weight and struggling to make progress, she realized she needed a structured approach to her training. 

She was initially skeptical of online coaching but gave it a shot. 

In 60 weeks of coaching, she’s lost 8 inches from her waist and 15% body fat while dramatically increasing her key lifts, drastically improving her body composition and strength. 

Nicole’s story is not just about physical transformation. It’s also about changing her relationship with food, understanding the importance of nutrition, the challenge of adjusting to a higher protein diet, and the benefits she experienced from lean bulking. 

Tune in to hear about Nicole's inspiring transformation and the key lessons she learned along the way.

Timestamps: (0:00) - Please leave a review of the show wherever you listen to podcasts and make sure to subscribe!

(4:54) - Where did you start on your fitness journey?

(11:27) - When you were bulking, did you notice any benefits in how you were feeling?

(16:15) - Legion VIP One-on-One Coaching: https://www.muscleforlife.show/vip

(18:40) - What was your diet like before you started your journey?

(24:22) - When you were reading the book, did you not have a nutrition routine? Did that only change when you started the coaching program?

(34:45) - Is there anything you wish you had known before you started your fitness journey?

(37:16) Has there been anything that has been crucial to your success that you weren't expecting?

(39:56) - Was it a tough adjustment  to start eating more protein?

(41:32) - Is there anything else that I didn’t ask that maybe you wanted to discuss?

Mentioned on the show: 

Legion VIP One-on-One Coaching: https://www.muscleforlife.show/vip

Upper lower split routines are a go-to for many fitness enthusiasts due to their simplicity, flexibility, and effectiveness. 

By separating workouts into two types - upper-body and lower-body, these routines allow for a comprehensive, efficient training regimen.

However, these routines need to be programmed correctly, focusing on the right exercises, sets, and reps to prevent overtraining or injuries.

In this episode, we dive deep into the world of upper lower split routines. You’ll learn what they are, why they're beneficial, and how they make it easy to train all muscle groups twice per week without overextending yourself.

Additionally, I’ll walk you through the best 3-, 4-, and 5-day upper lower split routines for gaining muscle and strength. 

If you’re looking to enhance your workout and see more results, this episode is a must-listen!

Timestamps:

(0:00) - Please leave a review of the show wherever you listen to podcasts and make sure to subscribe!

(1:13) - What is an Upper and Lower split routine?

(7:46) - Why can an upper and lower split routine make it easy to train all muscle groups twice per week?

(17:08) - Why upper and lower split routines allow for plenty of rest

(19:16) - Why is it important to wait 48 hours before you train a muscle group again?

(20:19) - Try Pulse today! Go to https://buylegion.com/pulse and use coupon code MUSCLE to save 20% or get double reward points!

(22:29) - The best 4-day upper and lower split workout routine

(33:53) - The best 3-day upper and lower split workout routine

(36:40) - The best 5-day upper and lower split workout routine

Mentioned on the Show:

Try Pulse today! Go to https://buylegion.com/pulse and use coupon code MUSCLE to save 20% or get double reward points!

In this installment of the Best of Muscle For Life, you’ll hear hand-picked clips from three popular MFL episodes: an interview with “Knees-Over-Toes-Guy” Ben Patrick on fixing painful and dysfunctional knees, a monologue and practical guide to muscle protein synthesis, and a motivational episode on the Law of Large Numbers and its relation to luck.

Some people—my favorite people—listen to most or even all of my podcasts, but my wizbang analytics tell me that while many listeners tune in on a regular basis, they don’t catch every installment of Muscle for Life and thus miss out on insights that could help them do at least a little better inside and outside the gym.

That’s why I do “best of” episodes that contain a few of the most practical and compelling ideas, tips, and moments from the more popular episodes I’ve published over the years. This way, you can learn interesting insights that you might have otherwise missed and find new episodes of the show to listen to.

So, in this installment of The Best of Muscle for Life, you’ll be hearing hand-picked morsels from three episodes:

“Knees-Over-Toes-Guy” Ben Patrick on Fixing Painful and Dysfunctional Knees

(Originally published 7/7/2021)

The Definitive (And Practical) Guide to Muscle Protein Synthesis

(Originally published 8/3/2020)

Motivation Monday: Why the Law of Large Numbers > Luck

(Originally published 5/28/2018)

And we’ll be starting with number one, “Knees-Over-Toes-Guy” Ben Patrick on Fixing Painful and Dysfunctional Knees.

Timestamps:

(0:00) - Please leave a review of the show wherever you listen to podcasts and make sure to subscribe!

(3:24) - “Knees-Over-Toes-Guy” Ben Patrick on Fixing Painful and Dysfunctional Knees

(15:49) - Find the Perfect Strength Training Program for You: www.muscleforlife.show/trainingquiz

(16:37) - The Definitive (And Practical) Guide to Muscle Protein Synthesis

(26:53) - Motivation Monday: Why the Law of Large Numbers > Luck

Mentioned on the Show: Find the Perfect Strength Training Program for You in Just 60 Seconds: http://www.muscleforlife.show/trainingquiz

If you want to not only get fit, but stay fit, you need to know both consistency and sustainability.

But how do you make fitness a sustainable part of your life? And how do you maintain balanced nutrition while staying active? 

These are some of the questions Jordan Syatt tackles in our conversation.

Jordan is a world record powerlifter, Gary Vaynerchuk’s personal trainer, and the owner of Syatt Fitness. His down-to-earth approach to fitness and nutrition has made him a much-loved figure in the fitness community, and he shares his wealth of knowledge with us in this episode.

In our conversation, Jordan and I discuss . . .

- Making fitness a sustainable part of your life

- Determining what is too much and what is too little in fitness

- The role of high-intensity work in a balanced fitness routine

- The benefits of high-intensity cardio in conjunction with weightlifting

- Effective kettlebell swing loads for beginners

- His philosophy on nutrition and tips for achieving balance

- And more . . .

So, if you're ready to make your fitness routine more sustainable and improve your nutrition, don't miss this conversation with Jordan Syatt!

Timestamps: (0:00) - Please leave a review of the show wherever you listen to podcasts and make sure to subscribe!

(10:37) - How to make fitness more sustainable?

(13:39) - What is too much and what is too little?

(24:43) - Legion VIP One-on-One Coaching: https://www.muscleforlife.show/vip

(26:24) - What are your thoughts on high-intensity work?

(30:19) - Can high-intensity cardio help with working out with weights?

(35:40) - For people who want to try kettlebell swings, what kind of load are you working with?

(40:15) - What is your take on nutrition?

(01:03:54) - Are there any other quick tips for balance with nutrition?

(01:10:13) - Where can people find you and your work?

Mentioned on the Show: Legion VIP One-on-One Coaching: https://www.muscleforlife.show/vip 

Jordan’s Youtube: https://www.youtube.com/@jordansyatt

Jordan’s Instagram: https://www.instagram.com/syattfitness/?hl=en

Jordan’s Podcast: http://hyperurl.co/qfk6kz

Jordan’s Website: https://www.syattfitness.com/

Weekends are often seen as a time to relax, unwind, and break away from the daily routine. 

Unfortunately, this often leads to overeating and weight gain. But does it have to be this way?

In this episode, I’ll give you strategies that can help you maintain your health and fitness goals without sacrificing the enjoyment of your weekends. I’ll share 5 simple, yet effective tips to avoid weekend weight gain.

If you're struggling with keeping your diet on track over the weekend or if you're just curious about the topic, this episode is for you.

Timestamps:

(0:00) - Please leave a review of the show wherever you listen to podcasts and make sure to subscribe!

(2:51) - Tip #1 - Include fun activities

(3:18) - Tip #2 - Don’t drink too much alcohol

(4:08) - Tip #3 -Take some time to relax on the weekends

(4:46) - Tip#4 - Skip breakfast on the weekends or eat it?

(6:30) - Tip #5 - Eat moderately when eating out

(11:52) - My award-winning fitness books for men and women: https://legionathletics.com/products/books/

Mentioned on the Show:

My award-winning fitness books for men and women: https://legionathletics.com/products/books/

Is working out with machines enough or do you need free weights? 

How do you deal with accumulated fatigue? Is the war on seed oil justified? 

What's the best espresso machine for your morning kickstart?

These are just a handful of the questions I’m answering in this Q&A episode.

As always, these questions come directly from my Instagram followers, who take advantage of my weekly Q&As in my stories. If you have a burning question, follow me on Instagram (@muscleforlifefitness) and keep an eye out for these Q&A opportunities. Your question might just make it into a podcast episode!

If you like this type of episode, let me know. Send me an email (mike@muscleforlife.com) or direct message me on Instagram. And if you don’t like it, let me know that too or how you think it could be better.

Timestamps: (0:00) - Please leave a review of the show wherever you listen to podcasts and make sure to subscribe! (1:18) - Is working out using only machines enough?

(3:02) - When is Legion going to offer an amino supplement?

(3:59) - Caught a cold on my de-load week how long should I rest?

(5:04) - I’m trying to quit my work email addiction any tips?

(5:16) - Thoughts on the recent study with cadmium and lead in dark chocolate?

(6:42) - Are you planning on writing beyond thinner leaner stronger?

(8:01) - What’s the deal with oats?

(8:39) - Lunges or leg press?

(9:19) - When should you incorporate joint supplements?

(10:17) - Is there any evidence that eating large meals before bed is bad?

(12:46) - Find the Perfect Strength Training Program for You: www.muscleforlife.show/trainingquiz

(14:13) - Do you still advocate working fasted lifting and cardio for stubborn fat?

(16:39) - Client wants to go into surplus but doesn’t want to go to the gym, they only have

8’lb dumbbells what now?

(17:55) - Is there an espresso machine you recommend?

(19:16) - What is a topic in fitness that you use to believe very strongly on but not

anymore?

(28:13) - How do you feel about the decline bench press?

(28:48) - Why go with a wider grip with OHP than the traditional narrower grip?

(29:44) - The war on seed oil continues are you avoiding it? If so what are you replacing it

with?

(30:58) - How do you deal with accumulated fatigue?

Mentioned on the Show: Find the Perfect Strength Training Program for You in Just 60 Seconds: http://www.muscleforlife.show/trainingquiz

Have you ever struggled with emotional eating or food cravings from stress? 

Many of us have. They can be two of the biggest hurdles in any weight loss journey. 

Part of the problem is people lack practical strategies for dealing with these obstacles. I wanted to bring Dr. Allan Bacon onto the podcast to help remedy that.

In case you’re not familiar with him, Allan is a certified personal trainer through the National Academy of Sports Medicine, a certified USA powerlifting, physique, and bodybuilding coach, and a certified nutritionist. He has also been formulating supplements professionally for over a decade. 

Specializing in personalized fitness and nutrition programming, Allan’s coaching experience extends from the average Joe to Arnold Classic competitors and American record-holding weightlifters. So, he knows how to work with people of all types and get results.

In our conversation, Allan and I discuss . . .

- The concept of emotional eating and how it differs from physical hunger

- Practical tools and tips for controlling cravings and managing emotional eating

- How to handle common emotional eating triggers and dealing with unsupportive friends or family

- Common life stressors that lead to emotional eating and positive ways to manage stress effectively

- The impact of emotional eating and stress on weight loss journeys and the importance of self-empathy and understanding

- And more . . .

So, if you're looking for effective ways to manage emotional eating and beat cravings and stress-related barriers to your weight loss goals, don't miss this conversation with Dr. Allan Bacon!

Timestamps:

(0:00) - Please leave a review of the show wherever you listen to podcasts and make sure to subscribe!

(3:43) - What is emotional eating?

(7:12) - What are some other tips that can help people deal with emotional eating?

(8:50) - What are some common triggers?

(13:26) - How do you deal with outside influences when they don't agree with your lifestyle?

(21:47) - What are some common life stressors that you help your clients with?

(31:11) - BOGO 50% Off! buylegion.com

(32:51) - What are some positive ways people can deal with stress?

(38:19) - What are some practical tools to manage emotional hunger and cravings?

(01:02:20) - What are your thoughts on waiting 15 minutes before indulging?

(01:07:02) - Where can people find you and your work?

Mentioned on the Show:

Buy one supplement get one 50% off during my big July 4th sale! Plus, get a free $20 gift card on orders over $99. Go to buylegion.com to save now! Use coupon code MUSCLE to get double reward points!

Allan’s Instagram: www.instagram.com/drallanbacon/

Allan’s Website: www.mauiathletics.com

Vitamins and minerals are critical for our overall health, yet deficiencies and insufficiencies are surprisingly common.

But what's the difference between a deficiency and an insufficiency? How do these issues impact our body? Most importantly, how can we fix them?

In this episode, we’ll explore these concepts in detail and provide insight into the five most common vitamin and mineral issues: Potassium, Vitamin D, Vitamin K, Magnesium, and Zinc.

If you've been wondering if you might be falling short on these key nutrients, or if you're just curious about the topic, this is the episode for you.

Tune in as we uncover the hidden impact of deficiencies and insufficiencies, and provide practical tips to ensure your body is getting the micronutrients it needs. Understanding these principles can be a game changer for your health and wellbeing, so don’t miss out!

Timestamps: (0:00) - Please leave a review of the show wherever you listen to podcasts and make sure to subscribe!

(1:46) - What is the difference between deficiencies and insufficiencies?

(9:05) - What are the two ways insufficiencies harm the body?

(13:22) - My new Vitamin D & K Supplement: https://buylegion.com/vitamindk

(17:06) - Potassium and insufficiencies

(20:36) - Vitamin D insufficiencies

(22:18) - Vitamin K insufficiencies

(27:47) - Magnesium insufficiencies

(32:03) - Zinc insufficiencies

Mentioned on the Show: Get my new Vitamin D & K supplement risk-free today! Go to https://buylegion.com/vitamindk and use coupon code MUSCLE to save 20% or get double reward points!

Is the behind-the-neck press the secret to well-developed delts? 

Does cardio actually boost muscle growth, rather than hindering hypertrophy? 

Are we becoming "desensitized" to obesity and what’re the repercussions? 

In this episode, we'll explore the latest scientific studies that shed light on these questions.

This podcast is another installment in my Research Review series of episodes, where I give you concise and practical takeaways from studies that I think are interesting and that can help us gain muscle and strength faster, lose fat faster, perform better athletically, feel better, live longer, or get and stay healthier. 

There is a ton of scientific research that gets published every year, and even if you narrow your focus to fitness research, it would still take several lifetimes to unravel the hairball of studies on nutrition, training, supplementation, and related fields. 

That's why my team and I put a lot of time into reviewing, dissecting, and describing scientific studies in articles, podcasts, and books. 

Oh and if you like this type of episode, let me know. Send me an email (mike@muscleforlife.com) or direct message me on Instagram (@muscleforlifefitness). And if you don’t like it, let me know that too or how you think it could be better.

Timestamps:

(0:00) - Please leave a review of the show wherever you listen to podcasts and make sure to subscribe!

(2:33) - Is it safe to do the behind-the-neck press? Is it effective?

(7:20) - Can cardio help with muscle growth?

(13:50) - My free quiz to answer all your diet questions: www.muscleforlife.show/dietquiz

(15:31) - The normalization of obesity and the body positivity movement

Mentioned on the Show: Take this free quiz to get science-based answers to all of your diet questions: www.muscleforlife.show/dietquiz

Understanding the psychology of dieting is crucial for long-term weight loss and improved health. 

In this episode, I interview fitness expert, New York Times bestselling author, and nutrition advisor for LeBron James and Arnold Schwarzenegger, Adam Bornstein, about diet psychology and sustainable weight loss, which is the subject of his new book, You Can't Screw This Up.

With over two decades in the industry, Adam has witnessed countless struggles people face when trying to improve their health, despite an abundance of resources and information at their disposal. 

In this interview, he breaks down these challenges and offers practical strategies to navigate them successfully.

In our conversation, Adam and I discuss . . .

- The personal connection and motivation behind his new book

- The psychological barriers to effective dieting and how to overcome them

- The truth about meal planning and its role in achieving sustainable health goals

- The concept of "minimum effective dose" in training and why more is not always better

- Practical strategies for creating meal boundaries and incorporating takeout food effectively in your diet

- And more . . .

So, if you're ready to understand dieting better and set yourself up for sustainable weight loss, tune in to this episode with Adam Bornstein!

Timestamps:

(0:00) - Please leave a review of the show wherever you listen to podcasts and make sure to subscribe!

(4:19) - What is the personal connection to "You Can't Screw This Up"?

(7:57) - Is dieting the 20% that gives you the 80% in results?

(29:22) - What is your take on meal planning?

(27:41) - BOGO 50% Off during my July 4th sale! https://buylegion.com/

(35:31) - What are some tools that can help make meal boundaries?

(43:34) - How can you make takeout food work in a diet?

(53:31) - Where can people find you and your work?

Mentioned on the Show:

Buy one supplement get one 50% off during my big July 4th sale! Plus, get a free $20 gift card on orders over $99. Go to buylegion.com to save now! Use coupon code MUSCLE to get double reward points!

Adam Bornstein's Book You Can't Screw This Up: https://www.amazon.com/You-Cant-Screw-This-Up/dp/0063230577/?tag=mflweb-20

Adam's Instagram: www.instagram.com/bornfitness

Adam's Website: www.bornfitness.com

How much is enough? When it comes to wealth, many of us chase the idea of accumulating as much as possible. 

However, Bill Perkins' Die With Zero offers a different perspective: optimizing your wealth to maximize your life experiences.

This book isn't just a radical rethink of conventional wisdom on wealth and retirement; it's a practical guide to making sure your money serves the purpose of enriching your life to the fullest.

In this podcast, I’m sharing my top 10 insights from the book. 

“Can you recommend a book for…?”

“What are you reading right now?”

“What are your favorite books?”

I get asked those types of questions a lot and, as an avid reader and all-around bibliophile, I’m always happy to oblige.

I also like to encourage people to read as much as possible because knowledge benefits you much like compound interest. The more you learn, the more you know; the more you know, the more you can do; the more you can do, the more opportunities you have to succeed.

On the flip side, I also believe there’s little hope for people who aren’t perpetual learners. Life is overwhelmingly complex and chaotic, and it slowly suffocates and devours the lazy and ignorant.

So, if you’re a bookworm on the lookout for good reads, or if you’d like to get into the habit of reading, this book club for you.

The idea here is simple: Every month, I’ll share a book that I’ve particularly liked, why I liked it, and several of my key takeaways from it.

I’ll also keep things short and sweet so you can quickly decide whether the book is likely to be up your alley or not.

Alright, let’s get to the takeaways.

Timestamps:

(0:00) - Please leave a review of the show wherever you listen to podcasts and make sure to subscribe and leave a comment!

(4:15) - What do you really want out of this life?

(4:34) - Making the most of your money

(5:50) - Finding the sweet spot

(6:03) - Maximize enjoyment

(6:24) - The purpose of money

(6:40) - Health and its experiences

(6:53) - The golden years

(7:13) - The Heffalump movie experience

(7:52) - The window of opportunity

(8:05) - The net worth peak

(8:58) - BOGO 50% Off during my July 4th sale! https://buylegion.com/

Mentioned on the Show:

Buy one supplement get one 50% off during my big July 4th sale! Plus, get a free $20 gift card on orders over $99. Go to buylegion.com to save now! Use coupon code MUSCLE to get double reward points!

Do you deal with rest-day guilt? What’s with the marketing of essential amino acids?

How can you start waking up earlier? Can HIIT replace the “10,000 steps rule”? How do you calculate your cutting macros if you’re nursing?

These are just some of the questions I’m answering in this Q&A episode.

As always, these questions come directly from my Instagram followers, who take advantage of my weekly Q&As in my stories. If you have a burning question, follow me on Instagram (@muscleforlifefitness) and keep an eye out for these Q&A opportunities. Your question might just make it into a podcast episode!

If you like this type of episode, let me know. Send me an email (mike@muscleforlife.com) or direct message me on Instagram. And if you don’t like it, let me know that too or how you think it could be better.

Timestamps:

(0:00) - Please leave a review of the show wherever you listen to podcasts and make sure to subscribe!

(1:34) - What is the most you ever benched?

(2:50) - Why do people market essential amino acids?

(3:13) - Did your philosophy change from 4-6 reps to 8-10 reps?

(5:20) - What are the first five steps newbies should take for weight loss and health?

(6:55) - What are some ways to become more articulate?

(9:07) - Will you ever make an electrolyte powder?

(10:55) - I feel guilty for skipping workouts when sick or on off days. How do I deal with

this?

(11:57) - Find the Perfect Strength Training Program for You: www.muscleforlife.show/trainingquiz

(12:43) - My knees are cracking when I squat what should I do?

(13:51) - Are below the knee rack pulls a good replacement for deadlifts if you have lower

back pain?

(14:26) - How do you keep your partner motivated?

(14:56) - Best country in the world outside the US?

(15:18) - How many workouts per week during a cut?

(16:20) - Any recommendations on walking pads or foldable treadmill?

(17:27) - Can consuming connective tissue in meat increase collagen levels?

(17:48) - How is your high volume calf training going?

(19:47) - Got any suggestions on how to wake up earlier?

(20:41) - You’re not going to like this, but performance tees please?

(22:18) - Can HIIT replace the 10k steps rule?

(22:55) - What made you want to write the fourth edition of BLS and what part of the 3rd

edition did you not like?

(24:42) - How did your testosterone levels test come out?

(26:05) - What is the secret?

(26:16) - How do you increase your midi-chlorians?

(26:38) - How would you calculate deficit macros while nursing?

Mentioned on the Show: Find the Perfect Strength Training Program for You in Just 60 Seconds: http://www.muscleforlife.show/trainingquiz

Aggressive dieting often has a negative connotation, but does it actually work for weight loss and muscle maintenance? 

To delve into this topic and other aspects of nutrition science, I interview Martin MacDonald in this episode.

Martin is a Clinical Performance Nutritionist, a senior lecturer at the Mac-Nutrition Uni (an evidence-based online nutrition course), and a renowned speaker in the realm of nutrition science. With his deep knowledge of nutrition science and experience in the field, Martin shares his perspectives on dieting and nutrition in this episode.

In our conversation, Martin and I discuss . . .

- The concept of aggressive dieting and the evidence in its favor for weight loss and maintenance

- The impact of traditional calorie-restricted diets on muscle loss (and how to recover it)

- How to calculate your maximum calorie deficit

- The challenges of aggressive dieting and how to adopt a flexible approach

- The myths around muscle loss during weight loss and the reality behind it

- The negative effects of aggressive dieting and calorie deficits on bone health, fertility, and obsessive tendencies

- Misconceptions about maintaining a larger calorie deficit

- The benefits of aggressive dieting for developing better eating habits

- The concept of "sugar addiction" and strategies to diminish the desire for high-sugar and high-fat foods

- And more . . .

So, if you're looking to understand aggressive dieting better and explore the field of nutrition science, be sure to listen to this conversation with Martin MacDonald!

Timestamps: (0:00) - Please leave a review of the show wherever you listen to podcasts and make sure to subscribe!

(3:38) - What is aggressive dieting?

(21:54) - Where can people find your calculator?

(29:10) - Can an aggressive diet help your relationship with food?

(32:39) - Shop Legion Supplements Here: https://buylegion.com/ and use coupon code MUSCLE to save 20% or get double reward points!

(40:35) - What is mac-nutrition uni?

(45:17) - Who is Mac Nutrition Uni aimed for? Is it for practitioners?

(51:46) - Where can people find you and your work?

Mentioned on the Show: Shop Legion Supplements Here: https://buylegion.com/ and use coupon code MUSCLE to save 20% or get double reward points!

Mac-Nutrition Uni: www.mac-nutritionuni.com

Martin’s Instagram: www.instagram.com/martinnutrition

Martin’s Podcast: Not Another Nutrition Podcast

Many gym-goers want to know if using marijuana can interfere with their gains or negatively impact their progress.

However, the controversial ban of American sprinter, Sha’Carri Richardson, from the 2021 Tokyo Olympics due to a positive marijuana test also ignited a global debate about whether weed can be performance-enhancing.

In this episode, we take a deep dive into the scientific research surrounding marijuana and its potential impacts on athletic performance, muscle growth, strength, and endurance. 

We'll discuss what marijuana is and evaluate its potential benefits and drawbacks in the context of athletic performance and bodybuilding.

Whether you're an athlete, fitness enthusiast, or someone interested in the science of fitness, this episode will provide you with evidence-based insights into the complex relationship between marijuana and fitness.

Timestamps: (0:00) - Please leave a review of the show wherever you listen to podcasts and make sure to subscribe!

(1:27) - What type of performance effects does marijuana cause?

(3:59) - How does marijuana affect strength?

(6:58) - Can marijuana help improve muscle growth?

(9:20) - Try Whey+ risk-free today! Go to buylegion.com/whey and use coupon code MUSCLE to save 20% or get double reward points!

(11:50) - Can marijuana reduce pain?

(15:38) - How does marijuana help anxiety?

Mentioned on the Show: Try Whey+ risk-free today! Go to buylegion.com/whey and use coupon code MUSCLE to save 20% or get double reward points!

In this installment of the Best of Muscle For Life, you’ll hear hand-picked clips from three popular MFL episodes: an interview with Dan John on quick, efficient strength training workouts, a monologue on whether taking naps can help you gain muscle and strength faster, and a motivational episode on doing the real work and developing skill over “hacks” and shortcuts. 

Some people—my favorite people—listen to most or even all of my podcasts, but my wizbang analytics tell me that while many listeners tune in on a regular basis, they don’t catch every installment of Muscle for Life and thus miss out on insights that could help them do at least a little better inside and outside the gym.

That’s why I do “best of” episodes that contain a few of the most practical and compelling ideas, tips, and moments from the more popular episodes I’ve published over the years. This way, you can learn interesting insights that you might have otherwise missed and find new episodes of the show to listen to.

So, in this installment of The Best of Muscle for Life, you’ll be hearing hand-picked morsels from three episodes:

Dan John on “Easy Strength” For Quick, Efficient Workouts That Really Work

(Originally published 8/11/2021)

Can Naps Help You Gain Muscle and Strength Faster?

(Originally published 9/10/2021)

Motivation Monday: “Secrets” Don’t Work Unless You’ve Worked for Them

(Originally published 3/26/2018)

And we’ll be starting with number one, Dan John on “Easy Strength” For Quick, Efficient Workouts That Really Work.

Timestamps:

(0:00) - Please leave a review of the show wherever you listen to podcasts and make sure to subscribe!

(3:26) - Dan John on “Easy Strength” For Quick, Efficient Workouts That Really Work

(16:05) - My free meal planning tool: buylegion.com/mealplan

(17:28) - Can Naps Help You Gain Muscle and Strength Faster?

(25:39) - Motivation Monday: “Secrets” Don’t Work Unless You’ve Worked for Them

Mentioned on the Show: Want a free meal planning tool that figures out your calories, macros, and micros, and allows you to create custom meal plans for cutting, lean gaining, and maintaining in under 5 minutes? Go to https://buylegion.com/mealplan and download the tool for free!

What do “rest ethic,” goofing off, and Artificial Intelligence have in common? 

This episode of the podcast is a bit different, but I think you’re going to enjoy it. In this interview, Kevin Kelly unwraps the art of living excellently in a world steered by technology. 

Our discussion explores the intersections of AI, creativity, work, productivity, and even how rest plays a vital role in our lives.

In case you’re not familiar with him, Kevin is the co-founder of Wired Magazine, influential writer, renowned futurist, and author of the new book Excellent Advice For Living. 

I wanted to get him on the podcast because this book is absolutely chock-full of practical, easily-digestible nuggets of advice for living a more fulfilling life. And as a man who has spent decades envisioning the future, he has a unique perspective compared to other guests I’ve had on the show.

This conversation covers a variety of topics such as . . .

- Kevin's motivation for writing Excellent Advice for Living

- The importance of balance between work and rest

- The role of AI in our lives and how it can reshape work

- Non-traditional views on success and fulfilling work

- And more . . .

Whether you're seeking to gain control over your time, foster your creativity, or ponder the exciting implications of AI, you don't want to miss this discussion. 

Tune in and let me know if it sparks your curiosity!

Timestamps: 0:00 - Please leave a review of the show wherever you listen to podcasts and make sure to subscribe!

2:04 - What made you want to write this book (Excellent Advice For Living)?

6:45 - What is a rest ethic?

8:45 - Why do you think it's really important to goof off?

14:08 - Do you think it's hard enough to find something that you love doing and also make a living out of it?

26:52 - Legion VIP One-on-One Coaching: https://www.muscleforlife.show/vip 

29:37 - What are your thoughts on AI?

34:11 - How important do you think it is to start using AI?

46:22 - What are examples of doing things that are not aimed at success?

Mentioned on the Show:

Legion VIP One-on-One Coaching: ⁠https://www.muscleforlife.show/vip

Kevin’s Book Excellent Advice For Living: https://www.amazon.com/Excellent-Advice-Living-Wisdom-Earlier/dp/0593654528/?tag=mflweb-20

When the gym isn't an option, how do you stay in shape? 

In this podcast, I’m sharing practical, science-backed strategies for keeping your fitness on track anywhere, anytime. 

From enhancing your daily steps to nutritional tips, mastering home exercises, and even implementing a standing desk, you’re going to gain a new perspective on fitness that you can adopt no matter where you are. 

Tune in to level up your fitness adaptability!

Timestamps:
(0:00) - Please leave a review of the show wherever you listen to podcasts and make sure to subscribe!

(0:23) - It’s easier to maintain than to gain

(1:22) - 10,000 Daily Steps

(4:39) - Push ups and Pullups

(5:38) - Sprints

(7:01) - Handstand Pushups

(7:53) - Pistol Squat

(8:43) - Mile Time

(9:29) - Rope Jumps

(9:56) - Plank Times

(10:09) - Flexibility

(11:10) - Rucking

(11:37) - The Little Black Book of Workout Motivation: https://legionathletics.com/products/books/the-little-black-book-of-workout-motivation/

Mentioned on the Show:
The Little Black Book of Workout Motivation is a bestselling fitness book that helps you overcome the mental blocks that are keeping you unmotivated, unhappy, and unhealthy: https://legionathletics.com/products/books/the-little-black-book-of-workout-motivation/

The world of anabolic steroids often seems shrouded in mystery and controversy. 

In this episode, seasoned sports medicine and exercise scientist Dr. Guillermo Escalante aims to dispel some of those myths and clarify the complex topic of steroid use in bodybuilding and the health and fitness space.

Together, we delve deep into understanding anabolic steroids, focusing on their potential implications, responsible usage, and strategies to mitigate associated risks. 

Specifically, Dr. Escalante stresses the importance of taking an evidence-based approach to steroid usage.

In case you’re not famiiliar with him, Dr. Escalante is a Professor of Kinesiology and Dean Fellow for the College of Natural Sciences at California State University San Bernardino. He has authored over 52 peer-reviewed publications, and regularly presents at regional, national, and international conferences on his research. He has also been a competitive bodybuilder and coach.

In this conversation, Dr. Escalante and I discuss . . .

- What anabolic steroids are and their role in bodybuilding

- How steroids can be used responsibly while minimizing health risks

- The "least effective dose" approach to steroid usage

- The importance of routine health checks for steroid users

- Finding the right time to retire as an enhanced athlete

- Balancing effectiveness and safety in steroid use

- Common misconceptions and myths surrounding steroid usage

- And more . . .

Whether you're curious about the science of anabolic steroids or concerned about potential health implications, this interview provides a balanced and informed perspective on responsible usage.

Join us as we navigate the world of anabolic steroids with Dr. Guillermo Escalante!

Timestamps:

(0:00) - Please leave a review of the show wherever you listen to podcasts and make sure to subscribe!

(5:10) - What is happening to all these bodybuilders that are suddenly dying? and if someone decides to use anabolic steroids how can we mitigate the risks?

(11:42) - Were the deaths of all these athletes due to heart problems?

(12:22) - Why is having a bigger heart and thicker ventricular walls are not a good thing?

(13:36) - Is this more a correlation than causation?

(17:09) - Are risks with steroid use only apparent in high dosage use?

(24:52) - Why can you take these testosterone derivatives and use them with testosterone? Why don’t they just take more testosterone?

(30:15) - Do lifestyle factors affect the way steroids impact the body?

(32:42) - Try Triumph today! Go to https://buylegion.com/triumph and use coupon code MUSCLE to save 20% or get double reward points!

(35:05) - Is there a way to monitor your genetics to see if steroids are a risk factor?

(40:31) - Is it okay to use steroids temporarily to reach full genetic potential and then

stop?

(48:39) - What are some other ways to mitigate risk from using anabolic steroids?

(57:12) - Should I be monitoring my health if I'm taking exogenous testosterone?

(59:16) - Should you start with the lowest dose to mitigate the risks of anabolic steroids?

(63:36) - Is it hard to come off these drugs?

(01:08:26)- What is post-cycle therapy and how that can mitigate risks?

(01:11:05) - What is the point of post-cycle therapy?

(01:23:23) - Where can people find you and your work?

Mentioned on the Show:

Try Triumph today! Go to https://buylegion.com/triumph and use coupon code MUSCLE to save 20% or get double reward points!

Guillermo’s website: https://doctorgfit.com/
Guillermo’s Instagram: https://www.instagram.com/doctorgfit/

Ever been baffled by uneven abs? Do you feel weaker during your period? 

Can you enhance fat loss in your legs? What’re the pros and cons of fat grips?

In this Q&A episode, we delve into a medley of topics including hypertrophy versus strength training for fat loss, deloading, squatting with long femurs, and much more.

As always, these questions come directly from my Instagram followers, who take advantage of my weekly Q&As in my stories. If you have a burning question, follow me on Instagram (@muscleforlifefitness) and keep an eye out for these Q&A opportunities. Your question might just make it into a podcast episode!

If you like this type of episode, let me know. Send me an email (mike@muscleforlife.com) or direct message me on Instagram. And if you don’t like it, let me know that too or how you think it could be better.

Timestamps:

(0:00) - Please leave a review of the show wherever you listen to podcasts and make sure to subscribe!

(2:00) - What are you most afraid of?

(2:27) - What is your opinion on fat grips?

(3:49) - My core feels weak around the monthly. Is that normal?

(4:25) - My abs are finally here but they are not symmetrical what can I do?

(9:48) - Best source of information for current events?

(10:58) - Do you enjoy eating a bunch of protein and then dutch ovening yourself?

(11:10) - My free quiz to answer all your diet questions: www.muscleforlife.show/dietquiz

(11:57) - How do you typically deload?

(13:28) - What is your new year resolution for 2023?

(14:15) - What book are you reading right now?

(15:47) - What did you think about the US and Russia’s prisoners exchange?

(16:19) - Is hypertrophy training better for fat loss than strength training?

(16:49) - Tricep pushdown underhand or overhand grip?

(17:11) - Heels lift forward lean when squatting due to long femurs what is the best solution?

(17:46) - Can I combine Legion’s Genesis with Legion’s Whey?

(19:07) - How to lose fat from the legs?

(19:34) - Is every session planned?

Mentioned on the Show:

Take this free quiz to get science-based answers to all of your diet questions: www.muscleforlife.show/dietquiz

Creatine is one of the most researched supplements in the fitness industry, yet myths and misconceptions still abound. 

Is it safe for teenagers? Can endurance athletes benefit from it? Should you cycle it? 

If these are the questions you've been pondering, you've come to the right place. In this episode, you’ll get answer to these questions and I’ll delve deeper into the myriad benefits of creatine.

Whether you're a seasoned athlete or a fitness beginner, press play to learn how creatine supplements can help your fitness journey and get guidance on how to take it properly. 

Timestamps:
(0:00) - Please leave a review of the show wherever you listen to podcasts and make sure to subscribe!

(0:55) - How does creatine work?

(2:15) - How is creatine made?

(3:32) - Which form of creatine is best?

(4:52) - Can creatine expire?

(5:18) - Is creatine bad for you?

(8:32) - Does creatine need to be a powder or a capsule?

(9:28) - Try Recharge today! Go to https://buylegion.com/recharge and use coupon code MUSCLE to save 20% or get double reward points!

(11:40) - Should I take creatine when I’m cutting?

(14:24) - Is it okay for teenagers to take creatine?

(16:24) - Is it a good idea for endurance athletes to supplement creatine?

(17:45) - When is the best time in the day to take creatine?

(18:25) - Do I have to take creatine every day?

(19:00) - Should you cycle creatine?

(19:51) - How effective is creatine? Is it really worth taking?

Mentioned on the Show:
Try Recharge today! Go to https://buylegion.com/recharge and use coupon code MUSCLE to save 20% or get double reward points!
Ep. #872: Darren Candow on the Latest Research on Creatine Supplementation: https://legionathletics.com/muscle-for-life-episode-872-darren-candow-interview/

What if you could train smarter, not harder?

That’s the promise of auto-regulation, which you can use to increase autonomy and individualize your program, enhancing gains while staying injury-free.

In this episode, we have fitness expert Luke Tulloch breaking down the concept of auto-regulation in resistance training. This approach tailors workouts to your physical and mental readiness, ensuring optimal results.

Luke Tulloch is an online trainer and fitness educator with an in-depth understanding of exercise science. He uses his knowledge to help fitness professionals become better coaches by breaking down complex topics and teaching them in a simple way, and helping other personal trainers become more confident through education.

Of course, he also knows how to help individuals make the most out of their workouts, and in this conversation, Luke and I discuss:

- The definition of auto-regulation in resistance training and how it increases autonomy and individualizes workouts.

- Practical tips for modifying your training based on auto-regulation for enjoyable and improved results.

- The correct implementation of deloading focusing on different body parts.

- How to avoid potential mistakes in implementing auto-regulation.

- The importance of strategic programming for maximizing progress.

- Auto-regulating exercise selection and set intensity.

- How to develop the skill of understanding when you're close to failure and how many reps you have left.

- Common mistakes people make with auto-regulation.

- The role of technology and structure in training programs.

- And more . . .

If you're looking to optimize your training and make the most of your time in the gym, this podcast will provide practical insights you can start implementing right away.

Listen in to delve into the world of auto-regulation with Luke Tulloch!

Timestamps:

(0:00) - Please leave a review of the show wherever you listen to podcasts and make sure to subscribe!

(05:11) - What is auto-regulation?

(08:11) - Tips for modifying workouts based on auto-regulation.

(11:28) - Implementing deloading for different muscle groups.

(14:46) - Common mistakes with auto-regulation and how to avoid them.

(24:57) - Importance of strategic workout programming for progress.

(27:41) - Legion VIP One-on-One Coaching: https://www.muscleforlife.show/vip

(30:06) - Auto-regulating exercise selection and set intensity.

(35:14) - Developing skills for recognizing your proximity to failure.

(39:52) - Addressing other common mistakes in auto-regulation.

(42:58) - The role of technology in auto-regulation.

(54:00) - Where can you find Luke Tulloch and his work?

Mentioned on the Show:

Legion VIP One-on-One Coaching: https://www.muscleforlife.show/vip

Luke’s website: https://www.luketulloch.com/

Luke’s Instagram: https://www.instagram.com/_luketulloch/?hl=en

A topic that has piqued the interest of many gym-goers, and especially men who want defined, plate-of-armor pecs, is the lower chest.

In the pursuit of a well-rounded, strong, and aesthetic chest, the lower chest often comes into discussion. However, its existence and importance are subjects of debate and confusion. 

In this episode, I’ll bring clarity to the concept and explore the best ways to improve the lower chest area.

Can the lower chest be emphasized in our training? And if so, what exercises work best for it? 

If you've been pondering these questions, this episode holds the answers. Tune in as we delve into the intricacies of lower chest workouts, providing you with practical guidance for your training regimen.

Timestamps:
(0:00) - Please leave a review of the show wherever you listen to podcasts and make sure to subscribe!

(1:16) - Is there such a thing as the lower chest?

(8:02) - What is the best way to improve the lower chest area?

(16:26) - Find the Perfect Strength Training Program for You: ⁠www.muscleforlife.show/trainingquiz⁠

(17:13) - The best exercises for the lower chest

Mentioned on the Show:
Find the Perfect Strength Training Program for You in Just 60 Seconds: ⁠http://www.muscleforlife.show/trainingquiz⁠

⁠Should You Incline Bench Press to Grow Your Upper Chest?⁠

⁠How to Create the Ultimate Upper Chest Workout⁠

Just as life challenges us with limited time, resources, and information, excellence demands a strategy beyond innate talent and colossal effort. 

That's where Ron Friedman's Decoding Greatness comes into play, offering a new approach: deciphering greatness through reverse engineering the triumphs of others. 

This book isn't just a collection of thought-provoking ideas; it's a practical toolbox filled with applicable tactics for your life's journey. 

In this podcast, I’m sharing my top 10 insights from the book. 

“Can you recommend a book for…?”

“What are you reading right now?”

“What are your favorite books?”

I get asked those types of questions a lot and, as an avid reader and all-around bibliophile, I’m always happy to oblige.

I also like to encourage people to read as much as possible because knowledge benefits you much like compound interest. The more you learn, the more you know; the more you know, the more you can do; the more you can do, the more opportunities you have to succeed.

On the flip side, I also believe there’s little hope for people who aren’t perpetual learners. Life is overwhelmingly complex and chaotic, and it slowly suffocates and devours the lazy and ignorant.

So, if you’re a bookworm on the lookout for good reads, or if you’d like to get into the habit of reading, this book club for you.

The idea here is simple: Every month, I’ll share a book that I’ve particularly liked, why I liked it, and several of my key takeaways from it.

I’ll also keep things short and sweet so you can quickly decide whether the book is likely to be up your alley or not.

Alright, let’s get to the takeaways.

Timestamps:

(0:00) - Please leave a review of the show wherever you listen to podcasts and make sure to subscribe and leave a comment!

(4:21) - The 10 best parts of Decoding Greatness

(8:25) - My award-winning fitness books for men and women: https://legionathletics.com/products/books/

Mentioned on the Show:

My award-winning fitness books for men and women: https://legionathletics.com/products/books/

Does protein before bed impact your sleep? How do you prevent muscle breakdown if you can only train fasted in the morning before breakfast?

Will training 5 days per week give better results than 4 days per week? Are gluten allergies and intolerance real, or just another health fad?

How long can someone use the program in Bigger Leaner Stronger and still make progress?

All of that and more in this Q&A podcast.

Over on Instagram, I’ve started doing weekly Q&As in the stories, and it occurred to me that many podcast listeners might enjoy hearing these questions and my short answers. So, instead of talking about one thing in an episode, I’m going to cover a variety of questions. And keep in mind some of these questions are just for fun. :)

So if you want to ask me questions in my Instagram stories, follow me on Instagram (@muscleforlifefitness), and if I answer your question there, it might just make it onto an episode of the podcast!

If you like this type of episode, let me know. Send me an email (mike@muscleforlife.com) or direct message me on Instagram. And if you don’t like it, let me know that too or how you think it could be better.

Timestamps:

(0:00) - Please leave a review of the show wherever you listen to podcasts and make sure to subscribe!

(1:43) - Does eating a large portion of protein affect sleep quality?

(2:13) - How long until people forget about Liver King?

(4:49) - How to minimize muscle breakdown for someone who does intermittent fasting

but can only work out in the morning?

(6:54) - Thoughts about the future of crypto?

(9:26) - Should I strength train 4 or 5 days a week for best results?

(13:16) - My free meal planning tool: buylegion.com/mealplan

(14:39) - Is creatine consumption needed every day?

(15:12) - Have your personal views affected your business?

(16:13) - Any ideas on a one-day workout routine when life gets rough?

(18:12) - Is gluten allergy a fad or is it actually real?

(19:52) - Do you believe that a high amount of carbs is a requirement for muscle

preservation?

(21:24) - When doing a unilateral exercise do you rest between each side or after you do

both?

(23:26) - Best chest exercises to fix chest asymmetry?

(24:02) - How long can I use Bigger Leaner Stronger?

(28:25) - Do you see yourself taking HRT on a therapeutic level after hitting 40+?

Mentioned on the Show: Want a free meal planning tool that figures out your calories, macros, and micros, and allows you to create custom meal plans for cutting, lean gaining, and maintaining in under 5 minutes? Go to https://buylegion.com/mealplan and download the tool for free!

What is hybrid training? 

Well, that's exactly what you will learn about in this podcast interview with Dr. Alyssa Olenick. 

At its core, hybrid training (also known as concurrent training in the scientific literature) is a fusion of strength and cardiovascular training. 

Many people feel these types of training are at odds, but in this episode, you’re going to learn how hybrid training is not only possible, but can be complimenting, helping you excel in both strength and endurance.

In case you’re not familiar with Alyssa, she’s an Exercise Physiologist, sports nutritionist, weight lifter, and ultra runner. And with her strong academic background, she’s dedicated herself to both the practical and theoretical sides of fitness, helping thousands of clients crush both their lifting goals and their race finish lines. 

Her unique perspective combines the rigors of scientific research with practical, hands-on coaching experience.

In chat, Alyssa and I discuss . . .

- The concept of hybrid training, blending strength and endurance training, and why heavy lifting isn’t enough and doesn’t “count” as cardio

- Misconceptions surrounding the interference effect, debunking the “cardio kills gains” myth and exploring how evidence-based research supports the integration of cardio into strength training routines for enhanced results

- Differentiating the benefits of strength training and cardiovascular exercise, explaining why both are essential for a balanced, effective training regimen

- The correlation between cardiovascular health and quality of life, and how a developed aerobic system can amplify strength training and overall physical performance

- How to turn cardio “exercise” into a training system with progression

- Practical advice on combining cardiovascular and resistance training for optimal results, including tips on protein intake, carb periodization, and effective fatigue management

- Personal experiences and insights into maintaining muscle and losing fat through cardio, while balancing the intensity of strength training

- And more . . .

If you're intrigued by the idea of becoming both stronger and fitter simultaneously, or if you're simply looking for an innovative approach to mix up your current fitness program, then this podcast is for you. 

Listen in to explore the world of hybrid training with Alyssa Olenick!

Timestamps:

(0:00) - Please leave a review of the show wherever you listen to podcasts and make sure to subscribe!

(3:16) - What are your thoughts on hybrid training? Is endurance training not

effective for muscle growth compared to strength training?

(16:55) - Do you get enough cardio from just strength training alone?

(35:42) - Try Pulse today! Go to https://buylegion.com/pulse and use coupon code MUSCLE to save 20% or get double reward points!

(37:53) - Can cardio help improve my strength training?

(32:30) - How much cardio does it take to see a dip in performance with strength training?

(44:01) - Is it okay to do cardio before or after your strength training workout?

(52:38) - Is an hour maybe two hours enough per week to get all the benefits from

cardio?

(1:21:37) - Where can people find you and your work?

Mentioned on the Show: Try Pulse today! Go to https://buylegion.com/pulse and use coupon code MUSCLE to save 20% or get double reward points!

Alyssa’s website: https://doclyssfitness.com/

Alyssa’s Instagram: https://www.instagram.com/doclyssfitness/

Alyssa’s YouTube: https://www.youtube.com/channel/UCW4CCAMyceAtaGVKhpUqcfQ

The Messy Middle Podcast: https://podcasts.apple.com/us/podcast/the-messy-middle-podcast/id1528851577

The allure of testosterone booster supplements is obvious. 

They’re a perennially popular topic because the promises are highly enticing, from giving you a surge of energy, to enhancing muscle growth, speeding up fat loss, and even aiding in quicker recovery post-workout.

People also claim these supplements improve your sleep, uplift your mood, and even boost your sex drive. The purported benefits are so vast, these products often seem like a bargain, leading many to believe that even if they delivered just half of what's promised, it would still be worth the investment.

So, I thought it was high time to record an updated episode on the current state of testosterone boosters. 

In this episode, we're going to explore some of the most popular supplements currently available in the market that are reputed to increase testosterone levels. 

Tune in because we'll discuss creatine, D-Aspartic Acid, ashwagandha, tongkat ali, zinc, boron, and more.

Timestamps: (0:00) - Please leave a review of the show wherever you listen to podcasts and make sure to subscribe!

(1:30) - What is a testosterone booster? How does it differ from testosterone replacement therapy (TRT)?

(3:29) - What are some specific supplements that boost testosterone?

(7:01) - What is D-Aspartic acid?

(11:45) - What is ashwagandha?

(15:15) - Shop Legion Supplements Here: https://buylegion.com/ and use coupon code MUSCLE to save 20% or get double reward points!

(18:21) - What is fenugreek?

(23:06) What is tribulus terrestris?

(24:20) - What is tongkat ali?

(26:25) - Can zinc improve testosterone levels?

(28:24) - What is boron?

Mentioned on the Show: Shop Legion Supplements Here: https://buylegion.com/ and use coupon code MUSCLE to save 20% or get double reward points!

In this installment of the Best of Muscle For Life, you’ll hear hand-picked clips from three popular MFL episodes: an interview with Nick, who used my coaching program to lose 19 pounds and 11% body fat in 90 days, a monologue on whether the benefits of deadlifting outweigh its risks, and a book club episode on Band of Brothers by Stephen E. Ambrose. 

Some people—my favorite people—listen to most or even all of my podcasts, but my wizbang analytics tell me that while many listeners tune in on a regular basis, they don’t catch every installment of Muscle for Life and thus miss out on insights that could help them do at least a little better inside and outside the gym.

That’s why I do “best of” episodes that contain a few of the most practical and compelling ideas, tips, and moments from the more popular episodes I’ve published over the years. This way, you can learn interesting insights that you might have otherwise missed and find new episodes of the show to listen to.

So, in this installment of The Best of Muscle for Life, you’ll be hearing hand-picked morsels from three episodes:

How Legion Coaching Helped Nick Lose 19 Pounds & 11% Body Fat In Just 90 Days

(Originally published 7/11/2018)

Is Deadlifting Worth The Risk?

(Originally published 10/25/2021)

Book Club: Band of Brothers by Stephen E. Ambrose

(Originally published 8/11/2017)

And we’ll be starting with number one, How Legion Coaching Helped Nick Lose 19 Pounds and 11% Body Fat in Just 90 Days.

Timestamps:

(0:00) - Please leave a review of the show wherever you listen to podcasts and make sure to subscribe!

(3:44) - How Legion Coaching Helped Nick Lose 19 Pounds & 11% Body Fat In Just 90 Days

(13:57) - My free quiz to answer all your diet questions: www.muscleforlife.show/dietquiz

(14:38) - Is Deadlifting Worth The Risk?

(28:57) - Book Club: Band of Brothers by Stephen E. Ambrose

Mentioned on the Show:

Take this free quiz to get science-based answers to all of your diet questions: www.muscleforlife.show/dietquiz

Most diets, especially fad diets, are about restriction and what you can’t eat. 

Of course, losing weight requires being in a calorie deficit, but what if there were specific foods you could eat more of that actually boost fat loss?

That’s the idea behind Dr. William Li’s new anti-diet book, Eat to Beat Your Diet, which explores the relationship between body fat and metabolism, and why the food choices we make matter.

In this episode, you’ll learn how specific foods can help burn excess body fat, why body fat plays a crucial role in our health and how it influences our hormones, the importance of micronutrients, the benefits of various vegetables, the impact of dietary choices on overall health, and a lot more. 

In case you’re not familiar with Dr. Li, he’s an internationally renowned physician, scientist, and author of the New York Times bestseller Eat to Beat Disease, which I interviewed him about previously on the podcast.

He’s also the president and medical director of the Angiogenesis Foundation, which is a nonprofit organization that works to promote medical innovation and breakthrough technology to disrupt disease and improve world health. 

In our metabolic masterclass, Dr. Li and I discuss . . .

- The crucial relationship between metabolism and overall health and the role our body fat plays in it

- Challenging conventional wisdom about "fast" or "slow" metabolism

- The role of specific foods in burning excess body fat

- The importance of hormones, muscle gain, and the four phases of metabolism in our lifespan

- Groundbreaking and surprising studies on human metabolism and their practical implications

- The significance of food choices and micronutrients, and their impact on metabolism

- And more . . .

So, if you want to gain a better understanding of your metabolism and why your food choices matter, as well as specific foods you can eat more of to enhance your metabolic health, you’re going to enjoy this interview with Dr. Li!

Timestamps:

(0:00) - Please leave a review of the show wherever you listen to podcasts and make sure to subscribe!

(1:30) - Why did you write this book?

(2:43) - How do you define dieting?

(4:18) What are some discoveries you made while researching more into metabolism?

(12:49) - Legion VIP One-on-One Coaching: https://www.muscleforlife.show/vip

(14:27) - What do you mean that calories are not all the same?

(18:38) - How do the calories in broccoli and mushrooms fight off unhealthy body fat?

(39:56) - Can muscle gain impact metabolism?

(42:08) - By staying active and eating enough protein do my nutritional choices even matter?

(51:51) - What are your thoughts on supplementation? And how can someone benefit from supplements?

(01:00:06) - Where can people find you and your work?

Mentioned on the Show:
Legion VIP One-on-One Coaching: ⁠https://www.muscleforlife.show/vip

⁠⁠Dr. Li’s Website⁠: ⁠https://drwilliamli.com/⁠

Dr. Li’s Eat to Beat Your Diet: https://www.amazon.com/Eat-Beat-Your-Diet-Activate/dp/1538753901/?tag=mflweb-20

Some people say they “don’t have time” to exercise, but watch an hour of Netflix every night. 

Or they buy produce and watch it slowly wither in their fridge. 

Or spend time looking for that game-changing supplement while only getting 5 hours of sleep per night. 

Listen to this episode to find the motivation to start, develop habits, and ultimately win at your fitness journey.

Timestamps: (0:00) - Please leave a review of the show wherever you listen to podcasts and make sure to subscribe!

(0:54) - My award-winning fitness books for men and women: https://legionathletics.com/products/books/

Mentioned on the Show:

My award-winning fitness books for men and women: https://legionathletics.com/products/books/

How do you go on vacation and enjoy yourself without losing progress or gaining body fat? How often should you adjust your calories while bulking or cutting? 

How can you maintain your physique without counting macros or calories? Is it better to get 6 hours of sleep or get 5 hours of sleep to fit in a workout? Is one full-body workout per week enough to maintain muscle?

All of that and more in this Q&A podcast.

Over on Instagram, I’ve started doing weekly Q&As in the stories, and it occurred to me that many podcast listeners might enjoy hearing these questions and my short answers. So, instead of talking about one thing in an episode, I’m going to cover a variety of questions. And keep in mind some of these questions are just for fun. :)

So if you want to ask me questions in my Instagram stories, follow me on Instagram (@muscleforlifefitness), and if I answer your question there, it might just make it onto an episode of the podcast!

If you like this type of episode, let me know. Send me an email (mike@muscleforlife.com) or direct message me on Instagram. And if you don’t like it, let me know that too or how you think it could be better.

Timestamps:

(0:00) - Please leave a review of the show wherever you listen to podcasts and make sure to subscribe!

(1:55) - Counting macros leads me back to disordered eating. How can I maintain my physique?

(8:02) - Taking a week off for vacation will I lose or hinder progress?

(10:45) - How come non-contributing taxpayers are allowed to vote?

(11:39) - 50% off all protein powders! www.buylegion.com

(13:50) - Would you suggest 6+ hours of sleep or 5 hours of sleep and a morning

workout?

(15:55) - Do you advise the usage of creatine for all weight levels and fitness goals?

(16:56) - How do I keep myself accountable?

(18:10) - How often do you update your calories when you’re cutting or bulking?

(19:12) - Will Legion ever get new apparel?

(19:46) - Is one full-body workout per week enough to maintain muscle?

(21:32) - Once we have to swap meat for bugs what would be your bug of choice?

(21:56) - Why does one of my thighs look smaller than the other?

(22:28) - Can’t sleep during a calorie deficit?

(24:42) - How to stop being afraid of asking for help?

(24:58) - Thoughts on these uneducated popular fitspos making their own line of

supplements?

(30:54) - Why didn’t you call the sequel to Bigger Leaner Stronger to Biggerer Leanerer Strongerer?

(31:25) - What is the current book you are reading?

Mentioned on the Show:

Get 50% off all protein powders during my BOGO sale! Go to buylegion.com and use coupon code MUSCLE to save 20% on any non-sale items or get double reward points!

Will changing up your workouts result in better muscle gains? 

Or is it better to keep your training program static and consistent, so you’re doing the same lifts and exercises week after week, month after month? 

In other words, does introducing novelty improve hypertrophy or does consistency trump all else? 

Many people are on the hunt for the “best,” most-scientifically-optimized program and as a result, constantly change their training regimen for the next best thing. This is called program hopping, and it’s generally something you want to avoid.

On the one hand, tweaking training variables can be a great way to keep things fresh and interesting so you enjoy your workouts. On the other hand, too much variability can make it hard to ensure you’re making progress.

In this podcast, I chat with scientist and friend Dr. Bill Campbell about changing up your training program. 

Specifically, we cover a recent study that looked at resistance training variables and how tweaking them affects rate of muscle gain compared to keeping workouts static.

And then we dive into practical advice for implementing both consistency and variability in your training.

In case you’re not familiar with Dr. Campbell, he’s a repeat guest on the podcast, and a professor of Exercise Science and the Director of the Performance & Physique Enhancement Laboratory at the University of South Florida, who’s also published more than 150 scientific papers. He also has a research review in which he examines scientific papers and breaks them down into simple, actionable takeaways. 

So, if you want to learn whether changing up your workouts will enhance or worsen your progress, what the latest science says on the matter, and how to do it correctly, listen to this episode! 

Timestamps: (0:00) - Please leave a review of the show wherever you listen to podcasts and make sure to subscribe!

(2:46) - When should I change my program, what should I change, and why?

(16:11) - Check out my new Sucrosomial Magnesium! https://buylegion.com/mag

(17:41) - What was this study about in your research review?

(41:18) - What's your advice on making changes to your program and its variability?

(48:52) - Are there some exercises that you shouldn't change in your program?

(50:09) - Are there any other considerations when changing your program?

(58:44) - Where can people find you and your work?

Mentioned on the Show:

My new Sucrosomial Magnesium essential mineral supplements is here! Check it out: https://buylegion.com/mag. Grab a bottle here and use coupon code MUSCLE to save 20% or get double reward points: https://buylegion.com/mag

Bill Campbell’s Instagram: https://www.instagram.com/billcampbellphd/

Bill’s website: https://www.billcampbellphd.com/

You can find countless ways to track your health, especially if you buy any of the latest gizmos and gadgets in the fitness wearables space. 

But most health markers aren’t worth keeping an eye on. 

With the “quantified self” movement on the rise in recent years, fitness wearable manufacturers and marketers will attempt to sell you on the benefits of all the health metrics you can track.

The truth is many health markers simply don’t matter. And some of these health indicators can even be actively misleading, as in the case of recovery scores produced by different fitness wearables, usually based primarily on heart rate variability.

In this podcast, I share 5 health markers that will allow you to monitor your health and ensure you're in good shape. I believe these 5 metrics constitute the 20% of all the things you could track, which produce 80% of the benefits or give you at least 80% of the overall picture of your health.

So, listen to this episode to learn the 5 health metrics that are actually worth tracking.

Timestamps: (0:00) - Please leave a review of the show wherever you listen to podcasts and make sure to subscribe!

(2:43) - Blood pressure and its health metrics.

(6:56) - Body composition and why you should be measuring it.

(15:10) - How to measure your resting heart rate.

(16:39) - Check out my new Sucrosomial Magnesium! https://buylegion.com/mag

(19:59) - Blood sugar and how to measure it.

(25:30) - Why should you measure your cholesterol and triglyceride levels?

Mentioned on the Show:

My new Sucrosomial Magnesium essential mineral supplements is here! Check it out: https://buylegion.com/mag

Get our 100% natural Sucrosomial Magnesium supplement with a clinically effective dose of a scientifically proven form of magnesium that supports athletic performance, mood, sleep, and bone and cardiovascular health. Grab a bottle here and use coupon code MUSCLE to save 20% or get double reward points: https://buylegion.com/mag

Can drop sets help you gain muscle and strength? Is the sumo deadlift “cheating” compared to conventional deadlifts? Is willpower limited and how do your beliefs affect it?

I’m discussing the latest scientific studies on these questions. Listen now to dive into the research!

This podcast is another installment in my Research Review series of episodes, where I give you concise and practical takeaways from studies that I think are interesting and that can help us gain muscle and strength faster, lose fat faster, perform better athletically, feel better, live longer, or get and stay healthier. 

There is a ton of scientific research that gets published every year, and even if you narrow your focus to fitness research, it would still take several lifetimes to unravel the hairball of studies on nutrition, training, supplementation, and related fields. 

That's why my team and I put a lot of time into reviewing, dissecting, and describing scientific studies in articles, podcasts, and books. 

Oh and if you like this type of episode, let me know. Send me an email (mike@muscleforlife.com) or direct message me on Instagram (@muscleforlifefitness). And if you don’t like it, let me know that too or how you think it could be better.

Timestamps:

(0:00) - Please leave a review of the show wherever you listen to podcasts and make sure to subscribe!

(1:59) - Should you be doing drop sets?

(10:42) - Find the Perfect Strength Training Program for You: www.muscleforlife.show/trainingquiz

(11:28) - Is the sumo deadlift easier than the conventional deadlift?

(18:00) - What is the relationship between mindset and fatigue?

Mentioned on the Show: Find the Perfect Strength Training Program for You in Just 60 Seconds: ⁠http://www.muscleforlife.show/trainingquiz⁠

People can be quite creative in the ways they stifle their own progress and hold themselves back from getting what they want.

From self-sabotage to negative thinking, these roadblocks (which most people don’t even know exist) are what really prevent people from reaching fulfillment in their personal and professional lives.

It’s not a lack of desire or smarts.

In his new book, Do It, David Nurse describes these mindset obstacles as Action Archetypes. To help unpack these challenges and provide actionable insights, I interview David in this podcast.

In case you’re not familiar with him, David is not only a former pro basketball player, life optimization coach, and a repeat guest on my podcast, but he’s a bestselling author, and acclaimed speaker, named by Real Leaders as a Top 50 keynote speaker (and he’s the youngest speaker in the list to boot).

In our discussion, David and I chat about everything from what Action Archetypes are and which ones he’s discovered, to dealing with internalized failure and building self-esteem.

So, if you're looking for insights into the secret reasons holding you back and effective strategies to overcome these obstacles and achieve your dreams, listen to this interview!

Timestamps: (0:00) - Please leave a review of the show wherever you listen to podcasts and make sure to subscribe!

(01:48) - What is the title of the book and why did you write this book?

(5:36) - What are some of the main action archetypes you’ve come across?

(11:45) - What’s another archetype? Why do people internalize failure?

(32:12) - Midroll Ad

(34:22) - How smart do we need to be in order to achieve the goals we need to

achieve?

(52:26) - What are your thoughts on building a healthy self-esteem?

(60:40) - Where can people find you and your work?

  Mentioned on the Show: Legion VIP One-on-One Coaching: https://www.muscleforlife.show/vip

Sam’s Instagram: https://www.instagram.com/sammillerscience/

Sam’s website: http://www.sammillerscience.com/

Sam’s Book: www.metabolismmadesimple.com

David’s Book Do It: The Life-Changing Power of Taking Action - https://www.amazon.com/Do-Life-Changing-Power-Taking-Action/dp/1119853702/?tag=mflweb-20

The number one most requested product of my sports nutrition company, Legion, is something I refuse to sell.

That product is BCAAs (branched-chain amino acids), and it’s one of the most popular supplements in the body composition space.

Many people claim that BCAA supplements are essential for muscle growth, improve immunity, and even help with fat loss. In this podcast, I’ll explain why BCAAs are actually worthless and how the science used to sell these supplements is often misrepresented or even fake.

So, click play and stay tuned as we explore the world of BCAAs, discuss their perceived benefits, and uncover the reasons why you might want to skip them altogether.

Timestamps:

(0:00) - Please leave a review of the show wherever you listen to podcasts and make sure to subscribe!

(3:32) - What are BCAAs?

(7:32) - What studies show that BCAAs show significant muscle growth?

(18:07) - Try Whey+ risk-free today! Go to buylegion.com/whey and use coupon code MUSCLE to save 20% or get double reward points!

(20:42) - Do BCAAs reduce fatigue?

(24:18) - BCAA’s and recovery

(25:40) - Can training in a fasted state with BCAAs increase muscle growth?

(30:08) - What are some good alternatives to BCAAs?

Mentioned on the Show:

Try Whey+ risk-free today! Go to buylegion.com/whey and use coupon code MUSCLE to save 20% or get double reward points!

How can you reduce water retention? Are seed oils as bad as “they” say? What am I doing to heal my biceps tendinitis? How important is the mind-muscle connection? Should you eat white or whole wheat carbs while bulking? All of that and more in this Q&A podcast.

Over on Instagram, I’ve started doing weekly Q&As in the stories, and it occurred to me that many podcast listeners might enjoy hearing these questions and my short answers. So, instead of talking about one thing in an episode, I’m going to cover a variety of questions. And keep in mind some of these questions are just for fun. :)

So if you want to ask me questions in my Instagram stories, follow me on Instagram (@muscleforlifefitness), and if I answer your question there, it might just make it onto an episode of the podcast!

If you like this type of episode, let me know. Send me an email (mike@muscleforlife.com) or direct message me on Instagram. And if you don’t like it, let me know that too or how you think it could be better.

Timestamps: (0:00) - Please leave a review of the show wherever you listen to podcasts and make sure to subscribe!

(1:30) - What are ways you combat water retention?

(5:12) - Where do you get the memes you post?

(6:00) - Are seed oils really that bad for you? Or is it just another fad?

(6:45) - What have you been doing to help the biceps tendon healing process?

(18:05) - How important is the mind-muscle connection?

(18:14) - My free meal planning tool: buylegion.com/mealplan

(21:50) - White versus whole wheat carbs on a bulk?

(24:55) - Should I take a week off if I have a sore throat or lung infection?

(26:10) - What is the latest conspiracy theory you believe in?

(26:30) - How many reps and sets for increasing bone density?

(28:10) - What are your thoughts on alcohol consumption?

Mentioned on the Show: Want a free meal planning tool that figures out your calories, macros, and micros, and allows you to create custom meal plans for cutting, lean gaining, and maintaining in under 5 minutes? Go to https://buylegion.com/mealplan and download the tool for free!

Metabolism can be a nebulous topic.

Most people know that their metabolism is intertwined with their health, but people’s metabolisms aren’t just “fast” or “slow.” They’re adaptive systems that depend on a multitude of variables, including environment, nutrition, genetics, stress, training, past experience, and more.

To help make sense of it all and offer practical ways to apply our understanding, I interview Sam Miller in this podcast.

In case you’re not familiar with Sam, he’s an Amazon best-selling author with over 15 years of experience as a health, fitness, and nutrition coach, helping coaches and health professionals improve their clients’ results.

As an educator, podcaster, certified nutritionist, and licensed, board-certified health practitioner, he shares simple, strategic methods for physique and health transformation.

And because he recently penned a book called, Metabolism Made Simple, he’s the perfect guest for today’s topic.

In our metabolic deep dive, Sam and I discuss . . .

- The crucial relationship between metabolism and overall health

- The influence of genetics and past experiences on our current metabolic health

- The significance of non-exercise activity (NEAT) and strategies to boost metabolism

- The role of mindset, realistic expectations, and consistency in improving metabolic health

- Why being in a calorie deficit should be viewed as a phase rather than a lifestyle

- How to incorporate biofeedback into your lifestyle for better dieting outcomes

- The importance of micronutrients and their impact on metabolism

- And more...

So, if you're looking for effective strategies to adjust your lifestyle and help you enhance your metabolic health more efficiently, be sure to listen to this interview with Sam Miller!

Timestamps:

(0:00) - Please leave a review of the show wherever you listen to podcasts and make sure to subscribe!

(1:55) - What is metabolism and how does our metabolism relate to our health?

(5:49) - Can my past or genetics affect my metabolism in the present?

(18:49) - Can you go more in-depth with non-exercise activity?

(27:24) - Legion VIP One-on-One Coaching: https://www.muscleforlife.show/vip

(30:10) - What are some things we can do to improve our metabolism?

(34:01) - How do you like to set those phases up?

(37:22) - Why should being in a calorie deficit be a phase rather than a lifestyle?

(42:37) - What is biofeedback?

(45:16) - How does biofeedback affect dieting?

(55:51) - Can a deficiency in micronutrients affect metabolism?

(01:07:19) - Where can people find you and your work?

Mentioned on the Show:

Legion VIP One-on-One Coaching: https://www.muscleforlife.show/vip

Sam’s Instagram: https://www.instagram.com/sammillerscience/

Sam’s website: http://www.sammillerscience.com/

Sam’s Book: www.metabolismmadesimple.com

Sam's Podcast: https://sammillerscience.com/podcast-page/

In this podcast, I’ll give you 10 simple, yet powerful insights that will help you maximize your gym time, prevent injury, and improve your performance.

These training tips cover everything from myths about behind-the-neck pulldowns to exploring my favorite underrated exercises.

They'll quickly equip you with valuable knowledge to level up your fitness game and optimize your workouts.

Tune in and let me know your favorite training tip!

Timestamps:

0:00 - Please leave a review of the show wherever you listen to podcasts and make sure to subscribe!

00:30 - Why are behind-the-neck pulldowns a bad idea?

1:00 - Does the barbell squat irritate your back?

1:32 - Are side raises bothering your shoulders?

2:00 - Calf training tips

2:35 - Are you tipping too far forward when you squat?

2:45 - What are unilateral exercises good for?

4:00 - What grip should you use for the bench press?

4:22 - Can a weightlifting belt reduce the risk of injury?

6:10 - Is it a good idea to implement a partial range of motion training?

11:48 - What are some underrated exercises?

12:35 - My award-winning fitness books for men and women: https://legionathletics.com/products/books/

Mentioned on the Show:

My award-winning fitness books for men and women: https://legionathletics.com/products/books/

In this installment of the Best of Muscle For Life, you’ll hear hand-picked clips from three popular MFL episodes: an interview with Dr. WIlliam Li on how food can help fight disease, a monologue on whether you should take testosterone replacement therapy (TRT), and a motivational episode for when you’re having an awful workout. 

Some people—my favorite people—listen to most or even all of my podcasts, but my wizbang analytics tell me that while many listeners tune in on a regular basis, they don’t catch every installment of Muscle for Life and thus miss out on insights that could help them do at least a little better inside and outside the gym.

That’s why I do “best of” episodes that contain a few of the most practical and compelling ideas, tips, and moments from the more popular episodes I’ve published over the years. This way, you can learn interesting insights that you might have otherwise missed and find new episodes of the show to listen to.

So, in this installment of The Best of Muscle for Life, you’ll be hearing hand-picked morsels from three episodes:

Dr. William Li on How to Beat Disease With Food

(Originally published 9/15/2021)

Is Testosterone Replacement Therapy (TRT) For You?

(Originally published 12/6/2021)

Motivation Monday: So, You're Having a Shitty Workout…

(Originally published 9/18/2017)

And we’ll be starting with number one, Dr. WIlliam Li on how to beat disease with food.

Timestamps:

(0:00) - Please leave a review of the show wherever you listen to podcasts and make sure to subscribe!

(3:25) - Dr. William Li on How to Beat Disease With Food

(18:00) - Is Testosterone Replacement Therapy (TRT) For You?

(26:26) - My free quiz to answer all your diet questions: www.muscleforlife.show/dietquiz

(27:31) - Motivation Monday: So, You're Having a Shitty Workout…

Mentioned on the Show:

Take this free quiz to get science-based answers to all of your diet questions: www.muscleforlife.show/dietquiz

Diet breaks have become more popular in the evidence-based community over the past few years.

The strategy is purported not just to improve your results during a cut, but actually make dieting easier.

But is the science so clear-cut?

In this interview, Menno Henselmans and I discuss the scientific literature on diet breaks, including a new study in which he was involved. 

Menno has been on my podcast many times, but in case you’re not familiar with him, he’s a former business consultant turned international public speaker, educator, writer, published scientist, and physique coach who’s passionate about helping serious athletes attain their ideal physiques.

In this interview, Menno and I chat about . . .

- Why diet breaks have become so popular in the evidence-based space in recent years

- How his new diet break study was designed and conducted and its results

- The reasons why adding maintenance periods to a cut probably won’t “trick” your body and mitigate the negative side effects of a calorie deficit

- Why diet breaks are probably a waste of time, just make your diets take longer, and what you should do instead

- Protein-sparing modified fasts and when they’re useful and who might benefit from them

- How to add in extremely low-calorie days to a cut (the opposite of refeeds) and why you might want to

- Why very short bulks don’t work (but mini-cuts do)

- And more . . .

So if you want to learn diet breaks and what the latest science says about their utility, give this podcast a listen!

Timestamps:

(0:00) - Please leave a review of the show wherever you listen to podcasts and make sure to subscribe!

(15:01) - Is it okay to cut for 8 months straight? and should I incorporate breaks?

(24:24) - Why is it important to let off the breaks in exercise?

(32:39) - Save up to 50% during our Spring Sale! www.buylegion.com

(34:20) - Is it okay to have little maintenance periods?

(39:43) - Is it true that when you go from a cut or maintenance into a calorie surplus you don’t notice all the benefits right away?

(47:10) -  Is there a general rule of thumb for the number of exposures to unhealthy foods?

(48:48) - Are there simple techniques to introduce healthy foods into your diet?

(53:50) - Where can people find you and your work?

Mentioned on the Show:

Save up to 50% during our Spring Sale! Go to buylegion.com and use coupon code MUSCLE to save 20% on any non-sale items or get double reward points!

Menno’s Youtube channel: https://www.youtube.com/channel/UCmO2dykYM3nlb5BtsXxp9ZQ

Menno’s Patreon: https://www.patreon.com/mennohenselmans

Menno’s Instagram: https://www.instagram.com/menno.henselmans/

Weight loss supplements are a controversial topic.

A lot of evidence-based people claim that all fat loss supplements are bunk. And while I agree the vast majority of weight loss supplements out there are useless, an objective review of the scientific literature does turn up certain ingredients that can help you lose fat faster.

The problem with most products that contain those ingredients is marketing. Unfortunately, many companies overstate or outright lie about their products’ effectiveness. 

Today, we'll be discussing the seven best supplements for weight loss, as well as three common ones you should avoid. 

So, press play and let me know your thoughts!

Timestamps:

(0:00) - Please leave a review of the show wherever you listen to podcasts and make sure to subscribe!

(2:50) - Is it necessary to take weight loss supplements?

(7:13) - Why would it be necessary to take weight loss supplements? 

(7:57) - Are weight loss supplements effective?

(12:21) - Which weight loss supplements do you recommend?

(14:05) - Save up to 50% during our Spring Sale! www.buylegion.com

(28:44) - Which weight loss supplements should we stay away from?

Mentioned on the Show:

Save up to 50% during our Spring Sale! Go to buylegion.com and use coupon code MUSCLE to save 20% on any non-sale items or get double reward points!

Can you be both underweight and skinny fat? How do you fix it? If you’ve just had a baby, can you still workout? Should you make up missed workouts on rest days? Is it ok for your back to bend during deadlifts? Are Nordic curls worth doing? All of that and more in this Q&A podcast.

Over on Instagram, I’ve started doing weekly Q&As in the stories, and it occurred to me that many podcast listeners might enjoy hearing these questions and my short answers. So, instead of talking about one thing in an episode, I’m going to cover a variety of questions. And keep in mind some of these questions are just for fun. :)

So if you want to ask me questions in my Instagram stories, follow me on Instagram (@muscleforlifefitness), and if I answer your question there, it might just make it onto an episode of the podcast!

If you like this type of episode, let me know. Send me an email (mike@muscleforlife.com) or direct message me on Instagram. And if you don’t like it, let me know that too or how you think it could be better.

Timestamps:

(0:00) - Please leave a review of the show wherever you listen to podcasts and make sure to subscribe!

(1:32) - Do you eat any liver or organ meats?

(2:00) - What is the ideal number of exercises for a one hour workout?

(3:16) - I just had a baby, can I still workout when not getting enough sleep?

(6:09) - Should I stick to the conventional or sumo deadlift to gain more strength?

(7:22) - If I missed my last workout should I make it up on a rest day?

(8:07) - What are your thoughts on Nordic curls?

(9:18) - What are your thoughts on adduction machines?

(11:17) - What are the best strength training exercises for improving your vertical jump?

(12:24) - Find the Perfect Strength Training Program for You: www.muscleforlife.show/trainingquiz

(13:12) - Did you vote?

(13:56) - Is any curvature of your back acceptable with deadlifts?

(14:49) - Can you be underweight and skinny fat?

(19:06) -  What are the best exercises and rep ranges for calf growth?

(23:20) - What are the best books for starting a new business?

Mentioned on the Show:

Find the Perfect Strength Training Program for You in Just 60 Seconds: http://www.muscleforlife.show/trainingquiz

Losing weight can be a challenging and frustrating experience for many people. While the fundamentals aren’t complicated, they require a significant amount of time, effort, and discipline.

However, there are several lifestyle "hacks" that can help make the process of fat loss easier and more sustainable. These are small, simple changes that you can make to your daily routine that can have a big impact on your weight loss journey. 

In this podcast, Paul Revelia and I explore some of the most effective lifestyle changes and habits for easier fat loss that you can start implementing today. 

In case you’re not familiar with Paul, he’s a natural bodybuilder and fitness coach, and the founder and CEO of ProPhysique, a coaching and consulting company that helps individuals achieve their fitness and body transformation goals. With over a decade of experience in the fitness industry, Paul has worked with a diverse range of clients and is a well-known figure in the natural bodybuilding community, with a large presence on Youtube in particular.

In this interview, Paul and I discuss . . .

- The relationship between body fat and body image

- The dangers of “cheat days” and what you should do instead

- The importance of mindset, realistic expectations, and planning ahead when eating out

- How to include more cardio, even if you’re a busy parent

- Why you should try to find a community for support towards your goals

- And more . . .

So, if you're looking for strategies to adjust your lifestyle and help you reach your goals faster and more easily, listen to this interview!

Timestamps:

(0:00) - Please leave a review of the show wherever you listen to podcasts and make sure to subscribe!

(08:14) - How to get shredded in 6 hours?

(15:55) - What tips could you share to help integrate into my cuts?

(22:33) - What’s your advice for fat loss when it comes to setting the right expectations?

(33:58) - Is community an important aspect of a better lifestyle?

(36:01) - How do you help people through the difficulties of people close to them that aren’t supportive?

(38:25) - Save up to 50% during our Spring Sale! www.buylegion.com

(40:08) - Have you faced problems where people don’t want to plan and track what they eat?

(45:08) - What are your thoughts on cheat meals?

(48:58) - Can you elaborate on re-feed days and diet breaks?

(47:40) - What are your thoughts on cardio and speeding up fat loss?

(57:56) - What are your thoughts on eating out?

(01:05:48) - Any advice for busy parents?

(01:14:18) - Where can people find you and your work?

Mentioned on the Show:
Save up to 50% during our Spring Sale! Go to ⁠buylegion.com⁠ and use coupon code MUSCLE to save 20% on any non-sale items or get double reward points!

⁠Paul’s Instagram⁠: ⁠https://www.instagram.com/paulrevelia/?hl=en⁠

⁠Paul’s Youtube⁠: ⁠https://www.youtube.com/@PaulRevelia⁠
Paul’s Podcast "The Pro Physique Code": https://podcasts.apple.com/us/podcast/the-prophysique-code/id1532902456

Life can be compared to an IQ test. It’s a series of difficult problems that you need to solve with limited time, resources, and information. 

Winning in life requires avoiding catastrophic moves that forfeit all your previous hard work. 

That’s why books like The 5 Elements of Effective Thinking are worth reading. It provides profound ideas that, if embraced, can significantly improve your decision-making skills. The book is highly practical, offering concrete examples of how to apply the information in daily life. 

In this podcast, I’m sharing my top 10 key takeaways. 

“Can you recommend a book for…?”

“What are you reading right now?”

“What are your favorite books?”

I get asked those types of questions a lot and, as an avid reader and all-around bibliophile, I’m always happy to oblige.

I also like to encourage people to read as much as possible because knowledge benefits you much like compound interest. The more you learn, the more you know; the more you know, the more you can do; the more you can do, the more opportunities you have to succeed.

On the flip side, I also believe there’s little hope for people who aren’t perpetual learners. Life is overwhelmingly complex and chaotic, and it slowly suffocates and devours the lazy and ignorant.

So, if you’re a bookworm on the lookout for good reads, or if you’d like to get into the habit of reading, this book club for you.

The idea here is simple: Every month, I’ll share a book that I’ve particularly liked, why I liked it, and several of my key takeaways from it.

I’ll also keep things short and sweet so you can quickly decide whether the book is likely to be up your alley or not.

Alright, let’s get to the takeaways.

Timestamps:

(0:00) - Please leave a review of the show wherever you listen to podcasts and make sure to subscribe and leave a comment!

(9:47) - Why did you like this book?

(11:41) - What are your takeaways?

(13:55) - Save up to 50% during our Spring Sale! www.buylegion.com Mentioned on the Show:

Save up to 50% during our Spring Sale! Go to buylegion.com and use coupon code MUSCLE to save 20% on any non-sale items or get double reward points!

Can ice baths and massages boost your recovery? If you’re not building muscle, do you need to change your routine or just work harder at your current program? Can lifting actually make you smarter?

I’m discussing the latest scientific studies on these questions. Listen now to dive into the science!

This podcast is another installment in my Research Review series of episodes, where I give you concise and practical takeaways from studies that I think are interesting and that can help us gain muscle and strength faster, lose fat faster, perform better athletically, feel better, live longer, or get and stay healthier. 

There is a ton of scientific research that gets published every year, and even if you narrow your focus to fitness research, it would still take several lifetimes to unravel the hairball of studies on nutrition, training, supplementation, and related fields. 

That's why my team and I put a lot of time into reviewing, dissecting, and describing scientific studies in articles, podcasts, and books. 

Oh and if you like this type of episode, let me know. Send me an email (mike@muscleforlife.com) or direct message me on Instagram (@muscleforlifefitness). And if you don’t like it, let me know that too or how you think it could be better.

Timestamps:

(0:00) - Please leave a review of the show wherever you listen to podcasts and make sure to subscribe!

(1:57) - Can Ice baths and massages speed up recovery?

(6:50) - Do I need to change my strength training program or work harder with my current program?

(15:05) - My free meal planning tool: buylegion.com/mealplan

(16:30) - Mental health benefits from weightlifting

Mentioned on the Show:

Want a free meal planning tool that figures out your calories, macros, and micros, and allows you to create custom meal plans for cutting, lean gaining, and maintaining in under 5 minutes? Go to https://buylegion.com/mealplan and download the tool for free!

There’s more to strength training than building bigger biceps or a bigger booty.

While many people start their fitness journey with the goal of improving their physique, the benefits of resistance training go far beyond looks. From improving bone density to reducing the risk of chronic diseases, strength training can help you lead a healthier, longer, and more fulfilling life.

To talk about the non-muscle related benefits of lifting weights, I invited Austin Current back on the podcast. In our first chat, Austin and I talked about his book Science of Strength Training, which is a visual encyclopedia and comprehensive resource that dives into anatomy and the physiology of muscle growth.

If you’re not familiar with Austin, not only is he an educator and author, but he’s a coach and co-founder of Physique Development, a coaching collective that works with everyday fitness folks and competitors alike.

In this interview, Austin and I discuss . . .

- The “other” benefits of progressive resistance training including improving bone health, metabolic health, cardiovascular health, mental health, and mobility

- The brain health benefits of training, including cognitive abilities, mental sharpness, and reducing depression and anxiety

- Minimizing the risk of various diseases, including cardiovascular disease, type 2 diabetes, and certain cancers

- The importance of maintaining fitness habits and avoiding “extreme” thinking and mindsets

- Compensating for modern conveniences that lead to sedentary living, and how to get started with easy and enjoyable exercise routines

- How physical activity affects our quality of life as we age

- And more . . .

So, if you’re looking to learn about the non-aesthetic benefits of strength training, listen to this episode and let me know your thoughts!

Timestamps:

(0:00) - Please leave a review of the show wherever you listen to podcasts and make sure to subscribe!

(2:35) - What are some benefits of strength training besides aesthetic reasons?

(11:30) - What is brain health and how does strength training relate to it?

(31:22) - Legion VIP One-on-One Coaching: https://www.muscleforlife.show/vip

(33:46) - How does strength train compare to other types of training?

(49:51) - Why do you prefer to do yoga?

(53:30) - What are your thoughts on stronger people having longevity?

(1:23:45) - is there anything you would like to add?

(1:28:37) - Where can we find you and your work?

Mentioned on the Show:

Legion VIP One-on-One Coaching: https://www.muscleforlife.show/vip

Austin’s Instagram: https://www.instagram.com/austincurrent_/

Physique Development: https://physiquedevelopment.com/

There are various ways to loosely track your body composition changes over time, like taking progress pictures or measuring your waist. 

But if you want to be a little more rigorous or just have more data on how your body fat levels ae changing, you can use skinfold calipers.

While no body fat measurement method is foolproof, calipers can give you a fairly accurate reading if you know what you’re doing. So in this podcast, you’re going to learn how to properly use skinfold calipers to measure your body fat percentage. 

Listen and let me know what you think!

Timestamps:

(0:00) - Please leave a review of the show wherever you listen to podcasts and make sure to subscribe!

(2:26) - Try Pulse today! Go to https://buylegion.com/pulse and use coupon code MUSCLE to save 20% or get double reward points!

(4:31) - What are skin fold calipers?

(5:16) - Are skinfold calipers accurate?

(15:28) - How do I use calipers?

(21:07) - What are the different types of measurements you can take?

(25:22) - What are the different methods of reading and estimating body fat percentage?

(35:59) - Which calipers should I buy?

Mentioned on the Show:

Try Pulse today! Go to https://buylegion.com/pulse and use coupon code MUSCLE to save 20% or get double reward points!

How should you deal with workout slumps? Is reverse pyramid training better than standard pyramid training? Should you do cardio while bulking? Are ashwagandha and tongkat ali supplements worth taking? All of that and more in this Q&A podcast.

Over on Instagram, I’ve started doing weekly Q&As in the stories, and it occurred to me that many podcast listeners might enjoy hearing these questions and my short answers. So, instead of talking about one thing in an episode, I’m going to cover a variety of questions. And keep in mind some of these questions are just for fun. :)

So if you want to ask me questions in my Instagram stories, follow me on Instagram (@muscleforlifefitness), and if I answer your question there, it might just make it onto an episode of the podcast!

If you like this type of episode, let me know. Send me an email (mike@muscleforlife.com) or direct message me on Instagram. And if you don’t like it, let me know that too or how you think it could be better.

Timestamps:

(0:00) - Please leave a review of the show wherever you listen to podcasts and make sure to subscribe!

(1:40) - What are your thoughts on plasma donations to pay for Legion products?

(2:09) - Does your carb intake and fat intake matter when you are on a weight loss plan?

(6:00) - What is better for progression, reverse pyramid training or standard pyramid training?

(11:20) - What are your thoughts on metabolic eating?

(12:47) - Do you have a favorite song on your playlist?

(14:21) - Is retinol okay to use? Will it have adverse effects on my training?

(15:22) - Do magnesium supplements help with sleep?

(16:13) - What are your thoughts on Elon Musk and Twitter?

(18:03) - Find the Perfect Strength Training Program for You: www.muscleforlife.show/trainingquiz

(18:51) - Do you still get workout slumps?

(29:51) - Does walking provide the same health benefits of cardio?

(31:22) - What’s the update on your Legion probiotic?

(32:26) - Should I prioritize training or sleep when sleep deprived?

(34:31) - How does alcohol affect building muscle?

(35:33) - What are your personal and fitness goals for 2023?

(41:12) - How useful is cardio during a bulk?

(42:37) - What is the update on BLS 4th edition?

(44:24) - Do you have any advice for getting picked up as a new author?

(45:59) - What are your thoughts on Ashwagandha and tongkat ali? 

(47:23) - What are your thoughts on myo-reps?

Mentioned on the Show:
Find the Perfect Strength Training Program for You in Just 60 Seconds: http://www.muscleforlife.show/trainingquiz

There’s a lot of confusion surrounding the topic of flexibility and a lot of conflicting advice. 

Is stretching necessary? Should you be working on mobility during your workouts?

Some people say strength training itself provides all the flexibility you need, and any additional stretching should be at your discretion. 

Others suggest that skipping foam rollers, massage guns, and band-work is not only going to impair your performance, but put you at risk of injury.

To help clarify some of the kerfuffle, Dr. Stacie Barber joins me on the podcast for an interview all about flexibility and mobility.

In case you’re not familiar with Stacie, she has a Doctor of Physical Therapy from Duke and is the founder and owner of The Physio Fix, which offers physical therapy, training, and classes to help everyone from professional athletes and Olympians to fitness newbies feel and move better.

And as a former collegiate gymnast and current Olympic Weightlifter, Stacie knows the challenges faced by people who lift heavy weights.

In this interview, Stacie and I discuss . . .

- The difference between passive and active flexibility

- Whether stretching prevents injury

- Common mobility issues for squats, deadlifts, bench presses, and more, and how to fix them

- Jefferson curls and Copenhagen planks

- The rise in tendinopathy and why you should train at end ranges for tendon and joint health

- The utility of resistance bands and other mobility-focused gadgets like massage guns and foam rollers 

- And a lot more . . .

So whether you're dealing with tight, painful muscle groups or just want to learn about the science of improving your mobility, give this interview a listen!

Timestamps:

(0:00) - Please leave a review of the show wherever you listen to podcasts and make sure to subscribe!

(4:48) - Should I be stretching?

(12:06) - Is it normal to have tight muscles? 

(21:37) - Try Recharge today! Go to https://buylegion.com/recharge and use coupon code MUSCLE to save 20% or get double reward points!

(23:59) - What are some common mobility restrictions in certain exercises?

(36:38) - Should your knees be in front of your toes when or far from your knees when squatting?

(43:46) - Are there some other tips or exercises you recommend to include in workout routines?

(46:41) - What are your thoughts on stretching accessories such as bands, foam rollers, and 

percussion guns?

(51:19) - Do massage guns help alleviate tendon pain or muscle tightness?

(60:18) - What are your thoughts on exercise bands?

(64:13) - Where can we find you?

Mentioned on the Show:

Try Recharge today! Go to https://buylegion.com/recharge and use coupon code MUSCLE to save 20% or get double reward points!

Stacie’s Instagram: https://instagram.com/thephysiofix

The Physio Fix: https://thephysiofix.com/

If you start noticing these things, you know you’re on the right track.

For example, you know you’re getting good at this fitness stuff when the disappointment of skipping a workout stings more than the struggle to motivate yourself to do one. 

And when you notice that you're making far fewer excuses about how you eat and exercise than you used to. 

Press play to hear this motivational episode on the things you start noticing as you adopt a healthier lifestyle. What are the signs you noticed?

Timestamps: (0:00) - Please leave a review of the show wherever you listen to podcasts and make sure to subscribe!

(0:54) - My award-winning fitness books for men and women: https://legionathletics.com/products/books/

Mentioned on the Show: My award-winning fitness books for men and women: https://legionathletics.com/products/books/