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Muscle for Life with Mike Matthews

English, Health / Medicine, 1 season, 1140 episodes, 4 days, 4 hours, 38 minutes
About
OVER 10,000,000 DOWNLOADS AND COUNTING! If you want to know how to build muscle, lose fat, and be healthier, happier, and wiser...faster than you ever thought possible...then this podcast is for you. Hosted by the bestselling author and entrepreneur, Mike Matthews, each episode gives you simple, science-based know-how and inspiration that will help you build your best body and life ever. Find out more at www.legionathletics.com
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Milo Wolf on High-Volume Training

Most weightlifters know that training volume is a crucial factor in maximizing muscle growth. But how much volume is optimal? And at what point does doing more sets become counterproductive? To help answer these questions, I interviewed Dr. Milo Wolf, a published sports scientist, competitive natural bodybuilder, and online coach, known for his deep understanding of the mechanisms that drive hypertrophy. In this episode, we delve into how much volume is optimal for gaining muscle and discuss when higher volumes offer diminishing returns or even harm your muscle-building efforts. Dr. Wolf breaks down the latest research on high-volume training and offers practical tips, including specific volume recommendations and strategies to make high-volume training more practical and time-efficient. Whether you're a beginner looking to build your first 10 pounds of muscle, or an experienced lifter aiming to reach your genetic potential, this episode is packed with evidence-based insights to help you reach your goals. In it, you’ll learn . . . The impact of training volume on muscle growth How rest times and proximity to failure can optimize your results Volume recommendations and strategies for both beginners and advanced weightlifters The significance of exercise selection for maximizing hypertrophy and preventing boredom How techniques like drop sets and supersets can make high-volume training more practical and time-efficient The role of “specialization phases” in maintaining motivation and breaking training monotony Tips for gradually increasing volume and using performance as a recovery indicator So, click play to gain valuable insights and practical advice on how much volume you should do to enhance your muscle-building efforts. Timestamps: (0:00) Please leave a review of the show wherever you listen to podcasts and make sure to subscribe! (3:50) Find the Perfect Strength Training Program for You: www.muscleforlife.show/trainingquiz (4:40) Understanding training volume (14:01) Interpreting the recent “52-set study” (16:01) Factors influencing research results on optimal training volume (25:12) Applying volume recommendations to programming (33:57) Try Pulse today! Go to https://buylegion.com/pulse and use coupon code MUSCLE to save 20% or get double reward points! (36:09) How exercise selection impacts how much volume you can do (40:36) How exercise selection impacts injury prevention (44:57) Breaking training monotony with specialization phases (48:08) How to gradually increase volume (51:37) Debunking the myth that heavy training is more fatiguing than high volume training (58:58) Where can people find more of Milo Wolf’s work? (01:00:11) Legion One-on-One Coaching: https://www.muscleforlife.show/vip (1:02:59) Subscribe and please share the podcast with a friend! www.muscleforlife.show Mentioned on the Show: Milo’s YouTube Channel: https://www.youtube.com/@WolfCoaching Milo’s Instagram: https://www.instagram.com/wolfcoach_/ Find the Perfect Strength Training Program for You in Just 60 Seconds: http://www.muscleforlife.show/trainingquiz Legion Pulse: https://buylegion.com/pulse and use coupon code MUSCLE to save 20% or get double reward points! Legion One-on-One Coaching: https://www.muscleforlife.show/vip Mike’s conversation with Dr. Pak on Minimum Effective Dose Training: https://legionathletics.com/muscle-for-life-episode-1124-dr-pak-interview/
6/5/202453 minutes, 19 seconds
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Jordan Syatt on Achieving Holistic Health

It’s tempting to view health as a purely physical pursuit, especially in the age of social media and constant visual stimuli. We often associate being healthy with having a fit physique, but health doesn’t mean having abs or being the strongest person in the gym. True health encompasses much more than just our physical appearance or exercise habits, and it's essential to keep an open mind and adapt our perspectives as we grow and learn.  In this episode, Jordan Syatt, former competitive powerlifter, renowned fitness coach, and fitness industry veteran and entrepreneur, shares his journey of redefining what it means to be truly healthy. In this conversation, we explore . . . The evolving definition of health and how Jordan's perspective has changed over the years The significance of incorporating mobility work and flexibility training for long-term health and well-being The role of community and engaging in difficult conversations for personal growth and mental well-being Strategies for having productive difficult conversations with yourself and others Practical tips for managing stress in an increasingly complex and demanding world And more . . . So, if you're ready to challenge your perceptions of health and discover new ways to optimize your physical, mental, and emotional well-being, click play!  --- Timestamps: (0:00) Please leave a review of the show wherever you listen to podcasts and make sure to subscribe! (3:10) Try Pulse today! Go to https://buylegion.com/pulse and use coupon code MUSCLE to save 20% or get double reward points! (05:25) What does it mean to be a healthy person, and how has that changed for Jordan Syatt over the years? (10:19) How is Jordan thinking about health now? What are the new aspects of a healthy life? (17:11) Why is flexibility important? How do you improve your flexibility? (20:56) Is stretching a waste of time if you lift weights regularly? (25:01) What resources should people look into for improving flexibility? (29:14) How does body composition fit into Jordan's view of health, and how has that changed? (36:33) The Little Black Book of Workout Motivation: https://mfl.show/motivation (38:06) What is the importance of community, having difficult conversations, and their impact on overall health? (39:33) What are "difficult conversations"? (43:00) Has having difficult conversations caused issues in Jordan's life? (59:59) How does Jordan go about having difficult conversations with himself productively? (1:08:04) How does Jordan prevent negative self-talk from spiraling out of control? (1:24:57) How can you cope with and reduce stress? (1:32:24) Where can people find Jordan Syatt and his work? (1:32:46) Find the Perfect Strength Training Program for You: www.muscleforlife.show/trainingquiz (1:33:33) Subscribe and please share the podcast with a friend! www.mfl.show --- Mentioned on the Show: Legion Pulse: https://buylegion.com/pulse and use coupon code MUSCLE to save 20% or get double reward points! The Little Black Book of Workout Motivation: https://mfl.show/motivation Find the Perfect Strength Training Program for You in Just 60 Seconds: http://www.muscleforlife.show/trainingquiz The Inner Circle: www.sfinnercircle.com Jordan’s Instagram: https://www.instagram.com/syattfitness/?hl=en The Jordan Syatt Mini-Podcast: https://podcasts.apple.com/us/podcast/the-jordan-syatt-mini-podcast/id1348856817 Lucas Hardie Range of Strength’s Instagram: https://www.instagram.com/rangeofstrength/?hl=en
5/29/20241 hour, 34 minutes, 30 seconds
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Q&A: Hybrid Training, Chronic Sleep Deprivation & Gains, Conspiracy Theories, & More

From the potential downsides of TRT for individuals with moderate testosterone levels to strategies for mitigating the effects of chronic sleep deprivation, in this episode, I dive into a wide array of topics based on questions from my loyal Instagram followers.  I also get into a few “fun” ones, including updates on my new house, my most hated trends of the decade, and my favorite conspiracy theories. :) 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 ([email protected]) 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) Try Phoenix today! Go to https://buylegion.com/phoenix and use coupon code MUSCLE to save 20% or get double reward points! (3:37) Potential drawbacks of TRT if you have moderate testosterone levels (5:43) When will you ship Legion Whey protein products to Canada? (6:15) Is fish oil overrated? (9:53) Legitimacy of the hybrid athlete trend (11:01) Mitigating chronic sleep deprivation effects for gains (15:21) New house progress update (26:03) Legion One-on-One Coaching: https://www.muscleforlife.show/vip (27:45) Most hated trend of the decade (28:46) Increasing vascularity during a bulk (30:07) Calculating activity levels: working sets vs. total workout time (30:54) Favorite conspiracy or conspiracy theory? (35:28) Plans for improving the Stacked workout app (36:13) Why did you stop taking Legion Pulse? (36:34) Does coffee contribute to water intake goals? (37:14) Opinions on Hamas (40:32) Subscribe and please share the podcast with a friend! www.muscleforlife.show --- Mentioned on the Show: Legion Phoenix: www.buylegion.com/phoenix and use coupon code MUSCLE to save 20% or get double reward points (6% cash back)! Legion One-on-One Coaching: https://www.muscleforlife.show/vip How to Increase Testosterone Naturally: https://legionathletics.com/how-to-increase-testosterone-naturally/ Legion Whey+: www.buylegion.com/whey and use coupon code MUSCLE to save 20% or get double reward points!Legion Pulse: www.buylegion.com/pulse and use coupon code MUSCLE to save 20% or get double reward points!
5/22/202441 minutes, 32 seconds
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Dr. Stephan Guyenet on Outsmarting Obesity

Why are obesity rates skyrocketing in the modern world? Do we simply lack willpower, or are deeper forces at play? In this episode, I sit down with Dr. Stephan Guyenet, a renowned obesity researcher, science communicator, and author of the book The Hungry Brain.  With his expertise in neuroscience and eating behavior, Dr. Guyenet sheds light on the complex mechanisms behind our body's drive to store fat and the challenges we face in our modern food environment. Luckily, it's not all doom and gloom. Stephan also shares evidence-based strategies to outsmart our hungry brains and maintain a healthy body composition for life. In this interview, you’ll learn . . . The brain's central role in body fatness, the influence of genetics on obesity risk, and the mismatch between our evolutionary wiring and today's food landscape Why our body's weight-regulating countermeasures often fail to protect against gradual weight gain The impact of stress and emotional eating on weight management The "starvation response" that makes sustained fat loss so challenging and weight regain so common How to navigate “treat meals” without sabotaging progress Evidence-based tips for naturally maintaining a healthy body composition without relying on willpower alone And more . . . Whether you're looking to lose fat, maintain your weight loss, or simply better understand the science of obesity, this episode offers valuable insights and actionable strategies to help you outsmart your hungry brain and achieve lifelong leanness. --- Timestamps: (0:00) Please leave a review of the show wherever you listen to podcasts and make sure to subscribe! (2:46) Shop Legion Supplements Here: https://buylegion.com/ and use coupon code MUSCLE to save 20% or get double reward points! (6:09) How does the brain relate to obesity and weight regulation? (8:59) What role do genetics play in individual differences in obesity risk and leanness? (19:35) How has the modern food environment contributed to the obesity epidemic? (24:31) Why do the body's weight-regulating countermeasures often fail to prevent excessive fat gain? (32:57) A practical tip for enjoying treat meals without keeping tempting foods stocked at home (36:26) My free quiz to answer all your diet questions: www.muscleforlife.show/dietquiz (37:15) The impact of stress and emotional eating on weight management (41:27) The neuroscience behind why so many people struggle with weight regain after dieting (46:49) Can the body's set point be lowered to maintain leanness, and how long might that take? (50:53) Evidence-based strategies for naturally maintaining a healthy weight without constant willpower (57:59) Where to find more of Dr. Stephan Guyenet's work and resources (58:28) Want 125 quick, easy, and delicious “fitness friendly” recipes? Get The Shredded Chef: https://legionathletics.com/products/books/the-shredded-chef/ (1:01:40) Subscribe and please share the podcast with a friend! www.muscleforlife.show --- Mentioned on the Show: Shop Legion Supplements Here: https://buylegion.com/ and use coupon code MUSCLE to save 20% or get double reward points! Take this free quiz to get science-based answers to all of your diet questions: www.muscleforlife.show/dietquiz Want 125 quick, easy, and delicious “fitness friendly” recipes? Get The Shredded Chef: https://legionathletics.com/products/books/the-shredded-chef/ Stephan’s Twitter: https://twitter.com/sguyenet Stephan’s Website: https://www.stephanguyenet.com/ The Hungry Brain Book: https://www.amazon.com/Hungry-Brain-Outsmarting-Instincts-Overeat/dp/1250081203/?tag=mflweb-20
5/15/20241 hour, 2 minutes, 38 seconds
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Dr. Bill Campbell on Boosting Fat Loss With Protein

Protein has long been hailed as the key macronutrient for building and maintaining muscle mass. But what about its role in fat loss? As it turns out, increasing your protein intake might be one of the most underrated strategies for shedding fat. In this episode, I'm joined by Dr. Bill Campbell, a renowned exercise science and nutrition researcher and professor, to explore protein’s surprising effects on fat loss.  In case you’re not familiar with Dr. Campbell, he’s a repeat guest on the podcast, the director of the Performance & Physique Enhancement Laboratory at the University of South Florida, has published more than 150 scientific papers, and also has a research review in which he examines scientific papers and breaks them down into simple, practical insights. Our discussion covers . . . The details of several studies demonstrating protein's fat loss effects (independent of just creating a calorie deficit), including possible mechanisms at play How increasing protein intake can lead to greater fat loss, even in a smaller caloric deficit Practical implications of these findings for optimizing protein intake during a cutting phase How to use protein to minimize fat gain during periods of overeating The significance of increasing protein intake from high to very high levels for enhancing fat loss And more . . . So, if you're interested in learning how protein intake affects fat loss, and how to use that information to get better results, 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! (2:15) Legion One-on-One Coaching: https://www.muscleforlife.show/vip (5:23) How does protein intake affect fat loss? (6:37) What are the possible mechanisms through which protein influences fat loss? (19:42) How can you lose more fat while being in a smaller calorie deficit? (33:19) Try Whey+ risk-free today! Go to buylegion.com/whey and use coupon code MUSCLE to save 20% or get double reward points! (35:57) What are the practical implications of these protein and fat loss studies? (37:43) Should you significantly increase protein when cutting to lose fat faster? (40:00) How can protein be used strategically during periods of overeating? (42:49) What are some ways to get more of your calorie surplus from protein? (44:06) What questions related to protein and fat loss would you like to pursue next? (48:00) Is there a benefit to increasing protein from high to very high levels for enhancing fat loss? (54:20) Where can people find your work? (56:39) My free meal planning tool: buylegion.com/mealplan (58:06) Subscribe and please share the podcast with a friend! www.muscleforlife.show --- Mentioned on the Show: Legion One-on-One Coaching: https://www.muscleforlife.show/vip Legion Whey+: www.buylegion.com/whey and use coupon code MUSCLE to save 20% or get double reward points! 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! Bill Campbell’s Instagram: https://www.instagram.com/billcampbellphd/ Bill’s Website: https://www.billcampbellphd.com/ DNA-Based Diets: https://legionathletics.com/dna-based-diet/
5/8/202459 minutes, 4 seconds
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Louisa Nicola on Optimizing Brain Health

Every day, your lifestyle choices cast a lasting impact on your brain's health, often without your conscious awareness.  As we grow older, the stakes get higher—maintaining optimal brain function is not just an option; it's essential for a vibrant and productive life.  But how exactly can you protect and sharpen your mind against the inevitable wear of time?  In this episode, I’m joined by brain health expert Louisa Nicola to discuss scientifically-backed strategies to keep your cognitive faculties in peak condition and stave off decline. In case you’re not familiar with Louisa, she’s a neurophysiologist, Alzheimer’s Disease researcher, human performance coach, and the founder and head performance advisor of Neuro Athletics, a company dedicated to helping people achieve peak performance through neuroscience. With her extensive knowledge and research in the field, Louisa shares valuable insights on the connection between exercise, sleep, nutrition, lifestyle habits, and brain health. In our discussion, you'll learn . . . Why exercise is more important than nutrition when it comes to brain health The specific types of exercise that are most beneficial for the brain, including the optimal amount and intensity How strength training factors into a well-rounded brain health routine The role of brain training games and cognitive challenges in maintaining mental sharpness The effects of alcohol and marijuana on the brain, and what the science says about their impact Key supplements to consider for improving brain health, including magnesium, creatine, and omega-3s And more . . . Whether you're looking to optimize your cognitive performance, prevent age-related decline, or simply maintain a healthy brain, this episode is packed with evidence-based strategies you can start implementing today. Timestamps: (0:00) Please leave a review of the show wherever you listen to podcasts and make sure to subscribe! (2:12) Find the Perfect Strength Training Program for You: www.muscleforlife.show/trainingquiz  (3:54) Is exercise more important than nutrition when it comes to brain health? (5:54) Why is getting regular blood work important for assessing health? (8:07) You should get bloodwork done to understand your biomarkers and fitness level (13:23) Why is exercise so crucial for longevity and brain health? (22:47) How does strength training factor into how much vigorous exercise you should get per week? (24:06) At what point do you start to get most of the brain health benefits from exercise? (28:03) How does exercise specifically affect brain health and function? (38:11) Try Pulse today! Go to https://buylegion.com/pulse and use coupon code MUSCLE to save 20% or get double reward points! (40:20) What role do brain training games play in cognitive health? (53:13) What impact do alcohol and marijuana have on the brain? (1:01:16) Which supplements are worth considering for improving brain health? (1:09:45) Is magnesium beneficial for brain health, and in what forms? (1:14:44) Where can people find more of Louisa Nicola's work and resources? (1:15:18) Legion One-on-One Coaching: https://www.muscleforlife.show/vip (1:18:05) Subscribe and please share the podcast with a friend! www.muscleforlife.show --- Mentioned on the Show: Louisa’s The Neuro Experience Podcast: https://podcasts.apple.com/us/podcast/the-neuro-experience/id1274468842 Louisa Nicola’s Instagram: https://www.instagram.com/louisanicola_ Find the Perfect Strength Training Program for You in Just 60 Seconds: http://www.muscleforlife.show/trainingquiz Legion Pulse: https://buylegion.com/pulse and use coupon code MUSCLE to save 20% or get double reward points! Legion One-on-One Coaching: https://www.muscleforlife.show/vip Creatine (Legion Recharge): www.buylegion.com/recharge Omega-3s (Legion Triton): www.buylegion.com/triton Magnesium: www.buylegion.com/mag Mike’s interview with Darren Candow on creatine: https://legionathletics.com/muscle-for-life-episode-872-darren-candow-interview/
5/1/20241 hour, 19 minutes, 3 seconds
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Q&A: Sleep Strategies for Late Nights, Skinny Leg Solution, Microdosing Caffeine, & More

In this episode, I tackle a variety of questions ranging from training and supplementation, to the threat of AI towards humanity.  I discuss how to grow skinny legs efficiently, how to optimize your sleep and wake-up time after a late night, whether hyperextensions are a good exercise, 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 ([email protected]) 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! (1:49) Go to www.mfl.show/spring to get BOGO 50% off during our Spring Sale! (3:42) Will Legion introduce a standalone creatine supplement? (4:19) What drives Mike Matthews' inspiration? (5:16) Reasons behind the recent reduction in podcast frequency? (5:43) Is artificial intelligence a genuine threat to humanity? (6:24) Late nights: better to maintain a consistent wake-up time or get 7+ hours of sleep? (9:13) Why are hyperextensions discouraged by some fitness experts? (10:27) Effective strategies for developing muscular legs for skinny individuals (13:19) When can we expect more memes on your social media? (13:48) Is it safe to use creatine while breastfeeding? (14:28) Is conjugate training worth trying? (15:03) Please share the podcast with a friend! www.muscleforlife.show (15:39) Evaluating the time commitment vs. benefits of playing golf (17:11) Does Mike use the same workout split as described in his book? (18:54) Top exercises for building prominent upper trapezius muscles (19:31) What’s the hardest thing about doing hard things? (19:46) Explanation for why Lunar was out of stock (20:27) Can you do a podcast on the dangerous future of exercise mimetics? (20:56) How many times a day do you think about the Roman Empire? (21:22) Recommended squat variations for individuals with knee injuries (23:16) Insights into Mike Mentzer's training philosophy (25:04) Are there benefits to microdosing Pulse throughout the day? --- Mentioned on the Show: Get 50% off during our Spring Sale! Go to www.mfl.show/spring to save now and use coupon code MUSCLE to get double reward points! Legion Pulse: www.buylegion.com/pulse and use coupon code MUSCLE to save 20% or get double reward points! Legion Lunar: www.buylegion.com/lunar and use coupon code MUSCLE to save 20% or get double reward points!
4/24/202427 minutes, 32 seconds
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Mike Israetel on Mike Mentzer’s “Heavy Duty” HIT Training

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 . . . The allure of HIT training and why it's gaining popularity again The benefits of Mentzer's approach, including its emphasis on recovery and progressive overload The valuable tradition of logbooking workouts that Mentzer helped popularize The scientific shortcomings of Mentzer's method, such as the superiority of multiple sets over single sets The suboptimal nature of very low training volumes and frequencies in HIT, and the potential drawbacks of training to failure When and for whom HIT-style training can work effectively Practical tips for trying a more sustainable, evidence-based version of Mentzer’s approach And more . . . 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! (3:09) 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
4/17/202453 minutes, 8 seconds
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How My Coaching Helped Luke Lose 43 Lbs in 8 Months

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/
4/10/20241 hour, 11 minutes, 31 seconds
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Dr. Stuart Phillips on Optimizing Protein Intake for Muscle Growth

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
4/3/20241 hour, 30 seconds
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Q&A: Training For Explosiveness, Genetics & Vascularity, Electrolyte Supplements, & More

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 ([email protected]) 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!
3/27/202423 minutes, 55 seconds
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Harry Barnes on Overcoming Fat Loss Plateaus

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 with Legion’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) Please leave 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!
3/20/20241 hour, 18 minutes, 59 seconds
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Layne Norton on Exposing Fitness Pseudoscience and Misinformation

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/
3/13/20241 hour, 31 minutes, 32 seconds
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Cal Newport on the Case for “Slow Productivity”

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? Shop Legion Supplements Here: https://buylegion.com/ and use coupon code MUSCLE to save 20% or get double reward points! Mentioned on the Show: 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/
3/6/20241 hour, 6 minutes, 27 seconds
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Q&A: Optimal Cardio for Heart Health, Intermittent Fasting Update, How to Find Your Passion, & More

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 ([email protected]) 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/
2/28/202440 minutes, 36 seconds
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What Are NMN Supplements and Do They Really Work?

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
2/21/202425 minutes, 12 seconds
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Lyle McDonald on the Truth About Training to Failure

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/
2/14/20241 hour, 34 minutes, 16 seconds
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Q&A: Post-Workout Sauna, Biceps Training Mistakes, How to Overcome Fear, & More

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 ([email protected]) 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!
2/7/202430 minutes, 53 seconds
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How My Coaching Helped Dan Lose 20 Lbs and Gained Muscle

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/
1/31/202459 minutes, 5 seconds
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What Does Kinesiology Tape Do and Does It Really Work?

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!
1/24/202424 minutes, 22 seconds
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Kasey Orvidas on Optimizing Your Fitness Mindset

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/
1/17/20241 hour, 11 minutes, 16 seconds
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Q&A: Wine and Fat Loss, Building Aerobic Fitness, NMN Supplements, Low Back Tightness, & More

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 ([email protected]) 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!
1/10/202435 minutes, 36 seconds
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Ali Gilbert on Optimizing Men’s Hormones and Health

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
1/3/20241 hour, 37 minutes, 9 seconds
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Everything You Need to Know About Daily Weight Fluctuations

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
12/27/202329 minutes, 2 seconds
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Al Kavadlo on Calisthenics For Functional Fitness

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/
12/20/20231 hour, 4 minutes, 49 seconds
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Q&A: Salt Water Benefits, Lifting Facial Expressions, HIT Training, Bulking Hunger, & More

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 ([email protected]) 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!
12/13/202330 minutes, 20 seconds
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How Katherine Lost 19 Lbs and Competed At Age 60

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
12/6/202343 minutes, 11 seconds
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The Ultimate Guide to Starting a Running Routine

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!
11/29/202333 minutes, 28 seconds
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Dr. Pak on Minimum Effective Dose Training

If you spend time in gyms or follow fitness influencers, you've likely encountered the mindset that more is better when it comes to training volume.  More sets, more reps, more time in the gym equals faster results. Right? Not necessarily. As with many areas of fitness and nutrition, the truth is more nuanced. Enter the concept of "minimum effective dose" training. Instead of constantly pushing the boundaries of training capacity and trying to maximize your progress, this approach focuses on the least amount of volume needed to drive meaningful progress. To dig into the details of this methodology, I'm joined by Dr. Patroklos “Pak” Androulakis-Korakakis. With a PhD focused on minimum effective training doses for strength gains and years of coaching experience, Dr. Pak has a deep understanding of the science and application of this topic. Throughout our discussion, you'll learn . . . What minimum effective dose training is and the major benefits it offers The surprising muscle-building potential of low training volumes How to determine your personal minimum effective doses based on experience level, genetics, and goals The importance of training intensity and progression regardless of overall volume How to add volume gradually over time as you adapt Why most people underestimate the effort needed to build muscle How social media promotes unrealistic training expectations The value of long-term consistency over extreme programs How traveling or busy schedules are no excuse to skip workouts And much more . . . If you want to maximize training efficiency and results, this episode provides science-backed insights on the least training needed for meaningful gains so you can save time and general “wear and tear” on your body. Timestamps: 0:00 - Please leave a review of the show wherever you listen to podcasts and make sure to subscribe! 4:54 - What is minimum effective dose training? 6:25 - What are the benefits of minimum effective dose training? 18:16 - How to implement minimum dose training 23:57 - How did you interpret those findings? 26:52 - Is 5 sets per week ideal for experienced weight lifters? 31:48 - Midroll 34:34 - Optimal volume for maximizing muscle and strength progress 39:13 - Tips for safely increasing training volume 47:28 - Common misconceptions about minimalist training approaches 49:09 - Perceived "bad" training genetics and the role of genetics in training efficiency 56:13 - The crucial impact of nutrition in minimalist training regimens 1:06:51 - Discover more about Dr. Pak and his work and how to connect with him Our Biggest Sale of the Year Is Here! Save 50% during our Black Friday Sale. Go to https://buylegion.com/ and use coupon code MUSCLE to get double reward points! Mentioned on the Show: Dr. Pak's Instagram: https://www.instagram.com/dr__pak/?hl=en Dr. Pak's Website: https://www.drpak.com/ Dr. Pak's YouTube: https://www.youtube.com/@Dr__Pak
11/22/20231 hour, 8 minutes, 28 seconds
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Q&A: Training Volume and Rep Ranges on a Cut, Brown Vs. White Fat, Amino Acids For Skin, & More

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 ([email protected]) 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!
11/15/202337 minutes, 52 seconds
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Chris Barakat on the Science of the Mind-Muscle Connection

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/
11/8/202356 minutes, 1 second
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A Science-Backed Guide to the Most Popular Weight Loss Drugs

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!
11/1/202339 minutes, 3 seconds
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Sam Miller on Managing Stress More Effectively

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
10/25/20231 hour, 8 minutes, 23 seconds
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Q&A: Protein on the Go, Deadlift & Squat Variations, Whey Isolate for Acne, Mushroom Coffee, & More

Ever been curious about different ways to hit your protein targets when you're always on the move?  Or perhaps you've considered GABBA supplements for stress and anxiety? In this episode, I delve into these questions and many others that come directly from my dedicated followers. As always, these questions come directly from my Instagram followers, who take advantage of my weekly Q&As in my stories. If you have a question you're dying to have answered, make sure you follow me on Instagram (@muscleforlifefitness) and look out for the Q&A posts. Your question might just make it into a podcast episode! If you like this type of episode, let me know. Send me an email ([email protected]) or direct message me on Instagram. And if you don’t like it, let me know that too or how you think it could be better. Timestamps: 0:00 - Please leave a review of the show wherever you listen to podcasts and make sure to subscribe! 1:39 - What protein-packed meals or snacks do you recommend for frequent travelers? 3:30 - Can GABBA supplements effectively reduce stress and anxiety? 4:36 - What's the significance of various deadlift and squat variations, like pause, pulse, sumo, and single leg? 5:35 - Are you leveraging AI technologies like Chat GPT for content creation? 13:38 - Are there plans to introduce a whey and casein protein blend? 15:27 - Midroll 17:23 - I experienced a sudden lower back strain during deadlifts. Should I continue or take a break? 19:35 - Will opting for whey isolate reduce acne compared to regular whey? 20:01 - For optimal ab workouts, should I aim for a specific rep number or go by time? 20:54 - Update on your tendonitis recovery? 22:36 - Why might one experience a reduced appetite during a calorie deficit? 23:29 - Mushroom coffee: Is it worth the hype? 25:48 - Your take on cyclic dextrin as a go-to carb supplement? 26:20 - Any recent findings from the testosterone testing you've been exploring? 32:32 - What natural sources can boost energy besides caffeine and adequate sleep? Mentioned on the Show: Find the Perfect Strength Training Program for You in Just 60 Seconds: http://www.muscleforlife.show/trainingquiz
10/18/202333 minutes, 47 seconds
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Protein: How Low Can You Go Without Losing Muscle?

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!
10/11/202322 minutes, 38 seconds
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Q&A: Fixing a “Crashed” Metabolism, SI Joint Pain Fix, How to Bench 315, & More

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 ([email protected]) 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
10/4/202331 minutes, 31 seconds
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How Isho Lost 24 Pounds While Getting Stronger In His 40s

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!
9/27/202359 minutes, 47 seconds
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How to Reduce Muscle Size (Lose Muscle You Don’t Want)

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/
9/20/202343 minutes
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Q&A: AI in Coaching, NMN vs. Creatine, Overcoming Workout Pain, Jet Lag Remedies, & More

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 ([email protected]) 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!
9/13/202333 minutes, 36 seconds
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Brad Stulberg on Becoming a “Master of Change”

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
9/6/202348 minutes, 3 seconds
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How Big of an Advantage Do Steroid Users Have in the Gym? Science Answers

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
8/30/202315 minutes, 16 seconds
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Bret Contreras on Squats vs. Hip Thrusts for Glute Gains

If you want to grow your glutes, and you’ve looked around online for tips, you’ve almost certainly come across hip thrusts. But are they better than squats for getting a bigger butt? Should you do squats or hip thrusts?  Well, after years of speculation among booty-building enthusiasts, we now have a scientific study that directly compared hip thrusts and squats in terms of hypertrophy. And I thought, who better to discuss this study than “The Glute Guy” himself, Dr. Bret Contreras. Not only is Bret a glute training expert, but as the cherry on top (or should I say peach?), he was actually one of the head honchos involved in conducting the study. In case you're not familiar with Bret, he's a PhD in Sports Science, renowned researcher, educator, bestselling author, and a personal trainer for over two decades, whose title "The Glute Guy" reflects his unmatched expertise in lower body training, making him the foremost authority on building a great butt.  Our discussion includes . . . The surprising results of the hip thrust versus squats study, including how they compare for glute hypertrophy and non-specific strength transfer Bret's take on a potentially fabricated study that stirred the fitness community The benefits and challenges of studying beginner trainees An exploration of training the glutes at varied muscle lengths The relationship between EMG studies and muscle hypertrophy The importance of technique over "feeling the burn" in compound movements Nuanced insights into the complexities of muscle growth mechanisms Practical strategies for those seeking to optimize their glute training And more . . . So, if you want to learn about the nuances of glute training and how to grow a bigger butt, or want to know what the science says about hip thrusts versus squats, don’t miss this episode!  Timestamps: 0:00 - Please leave a review of the show wherever you listen to podcasts and make sure to subscribe! 2:39 - Why was this research essential, and what drove its inception? 13:59 - What's the rationale behind focusing on novice trainees? 17:58 - How would outcomes differ with more advanced lifters? 25:49 - Shop Legion Supplements Here: https://buylegion.com/ and use coupon code MUSCLE to save 20% or get double reward points! 28:59 - The role of EMG in predicting muscle hypertrophy. 31:42 - EMG's Relevance in Bodybuilding Science 35:04 - How does this study redefine our understanding of biomechanics and other exercises? 39:22 - What larger impacts does this study have on fitness research? 45:13 - Additional insights from the findings and final thoughts. 49:35 - How to connect with Bret Contreras and his work. Mentioned on the Show: Shop Legion Supplements Here: https://buylegion.com/ and use coupon code MUSCLE to save 20% or get double reward points! Bret Contreras’s Instagram: https://www.instagram.com/bretcontreras1/ Bret Contreras’s Website: https://bretcontreras.com/
8/23/202353 minutes, 51 seconds
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Book Club: My 10 Key Takeaways from "How to Raise Successful People" by Esther Wojcick

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
8/21/202310 minutes, 50 seconds
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Q&A: Restarting Training After a Break, Bicep Strength Imbalances, Gym Shaming, & More

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 ([email protected]) 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
8/18/202324 minutes, 25 seconds
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Alan Aragon on Aspartame and Cancer

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/
8/16/202359 minutes, 30 seconds
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How to Eat and Train Correctly for Your Body Type

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
8/14/202353 minutes, 8 seconds
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The Best of Muscle For Life: Staying Too Lean, Hypertrophy Vs. Hyperplasia, & Titan

In this installment of the Best of Muscle For Life, you’ll hear hand-picked clips from three popular MFL episodes: an interview with Eric Helms on the problems with staying too lean, a monologue on whether you should train for hypertrophy or hyperplasia, and book club episode on Titan by Ron Chernow. Some people—my favorite people—listen to most or even all of my podcasts, but my wizbang analytics tell me that while many listeners tune in on a regular basis, they don’t catch every installment of Muscle for Life and thus miss out on insights that could help them do at least a little better inside and outside the gym. That’s why I do “best of” episodes that contain a few of the most practical and compelling ideas, tips, and moments from the more popular episodes I’ve published over the years. This way, you can learn interesting insights that you might have otherwise missed and find new episodes of the show to listen to. So, in this installment of The Best of Muscle for Life, you’ll be hearing hand-picked morsels from three episodes: Eric Helms on Trying To Stay Too Lean (What the Science Says) (Originally published 8/18/2021) Should You Train For Hypertrophy or Hyperplasia? (Originally published 10/4/2021) Book Club: Titan by Ron Chernow (Originally published 8/4/2017) And we’ll be starting with number one, Eric Helms on Trying To Stay Too Lean (What the Science Says). Timestamps: 0:00 - Please leave a review of the show wherever you listen to podcasts and make sure to subscribe! Eric Helms on Trying To Stay Too Lean (What the Science Says) Should You Train For Hypertrophy or Hyperplasia? Book Club: Titan by Ron Chernow TIME - Ad Mentioned on the Show: Find the Perfect Strength Training Program for You in Just 60 Seconds: http://www.muscleforlife.show/trainingquiz
8/11/202336 minutes, 18 seconds
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Elisa Marroquin on Gut Health and Body Composition

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
8/9/20231 hour, 8 minutes, 57 seconds
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Resting Is Investing: Boost Recovery and Enhance Performance

“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!
8/7/20236 minutes, 56 seconds
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Q&A: Current Training Goals, Lower Back Pain, My 5 Favorite HIIT Workouts, & More

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 ([email protected]) 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
8/4/202332 minutes, 54 seconds
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Kassem Hanson on Optimizing Your Exercise Selection

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
8/2/20231 hour, 26 minutes, 54 seconds
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Low Energy Availability: What It Is and How to Fix It

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!
7/31/202326 minutes, 24 seconds
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Research Review: Weekend Sleep and Fat Loss, Fish Oil and Strength Gains, & Palm Cooling

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 ([email protected]) 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
7/28/202321 minutes, 11 seconds
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Dr. Kelly Starrett on Building Resilience and Longevity

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
7/26/20231 hour, 5 minutes, 57 seconds
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Book Club: My 10 Key Takeaways from "The Little Book of Talent " by Daniel Coyle

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/
7/24/20239 minutes, 25 seconds
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Q&A: High Cholesterol in Fitness, Balancing Cardio and Bulking, Effective Training Splits, & More

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 ([email protected]) 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!
7/21/202329 minutes, 27 seconds
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How Nicole Lost 15% Body Fat and Got Fit In Her 50s

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
7/19/202343 minutes, 48 seconds
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The Complete Guide to the Best Upper Lower Splits

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!
7/17/202341 minutes, 6 seconds
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The Best of Muscle For Life: Fix Your Knees, Muscle Protein Synthesis, & Large Numbers > Luck

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
7/14/202334 minutes, 38 seconds
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Jordan Syatt on How to Make Fitness a Sustainable Lifestyle

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/
7/12/20231 hour, 11 minutes, 37 seconds
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How to Avoid Weekend Weight Gain (5 Easy Tricks)

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/
7/10/202314 minutes, 45 seconds
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Q&A: Lunges vs. Leg Press, Large Meals Before Bed, Changing My Fitness Views, & More

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 ([email protected]) or direct message me on Instagram. And if you don’t like it, let me know that too or how you think it could be better. Timestamps: 0:00 - Please leave a review of the show wherever you listen to podcasts and make sure to subscribe! 1:18 - Is working out using only machines enough? 3:02 - When is Legion going to offer an amino supplement? 3:59 - Caught a cold on my de-load week how long should I rest? 5:04 - I’m trying to quit my work email addiction any tips? 5:16 - Thoughts on the recent study with cadmium and lead in dark chocolate? 6:42 - Are you planning on writing beyond thinner leaner stronger? 8:01 - What’s the deal with oats? 8:39 - Lunges or leg press? 9:19 - When should you incorporate joint supplements? 10:17 - Is there any evidence that eating large meals before bed is bad? 12:46 - AD 14:13 - Do you still advocate working fasted lifting and cardio for stubborn fat? 16:39 - Client wants to go into surplus but doesn’t want to go to the gym, they only have 8’lb dumbbells what now? 17:55 - Is there an espresso machine you recommend? 19:16 - What is a topic in fitness that you use to believe very strongly on but not anymore? 28:13 - How do you feel about the decline bench press? 28:48 - Why go with a wider grip with OHP than the traditional narrower grip? 29:44 - The war on seed oil continues are you avoiding it? If so what are you replacing it with? 30:58 - How do you deal with accumulated fatigue? Mentioned on the Show: Find the Perfect Strength Training Program for You in Just 60 Seconds: http://www.muscleforlife.show/trainingquiz
7/7/202335 minutes, 41 seconds
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Dr. Allan Bacon on Beating Emotional Eating and Food Cravings

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
7/5/20231 hour, 8 minutes, 56 seconds
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5 Common Vitamin and Mineral Deficiencies (and How to Fix Them)

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!
7/3/202337 minutes, 57 seconds
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Research Review: Behind-the-Neck Press, Cardio vs. Muscle Growth, & Plus Size Normalization

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 ([email protected]) 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
6/30/202323 minutes, 49 seconds
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Adam Bornstein on Practical Strategies for Sustainable Dieting

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
6/28/202357 minutes, 3 seconds
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Book Club: My 10 Favorite Takeaways from "Die With Zero" by Bill Perkins

6/26/202311 minutes, 35 seconds
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Q&A: Rep Range Philosophy, Electrolyte Powders, Dieting While Nursing, & More

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 ([email protected]) 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
6/23/202329 minutes, 22 seconds
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Martin MacDonald on the Science of “Aggressive” Dieting

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
6/21/202353 minutes, 36 seconds
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How Marijuana Affects Muscle Growth and Performance

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!
6/19/202320 minutes, 38 seconds
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The Best of Muscle For Life: Easy Strength, Napping For Muscle Growth, & Truth About “Secrets”

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!
6/16/202332 minutes, 51 seconds
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Kevin Kelly on Excellent Advice For Living Well

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
6/14/202350 minutes
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When You Can't Get Into the Gym (Do This)

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/
6/12/202314 minutes, 3 seconds
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Dr. Guillermo Escalante on Using Anabolic Steroids Intelligently

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/
6/9/20231 hour, 24 minutes, 40 seconds
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Q&A: Tackling Asymmetrical Abs, Squatting With Long Femurs, Deloading Strategies, & More

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 ([email protected]) 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
6/7/202321 minutes
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The Top Questions I’m Asked About Creatine and Its Effects

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/
6/5/202322 minutes, 34 seconds
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Luke Tulloch on Using Auto-Regulation to Optimize Your Workouts

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
6/2/202355 minutes, 42 seconds
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The Ultimate Guide to Lower Chest Workouts

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 chestMentioned 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
5/31/202326 minutes, 50 seconds
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Book Club: Top 10 Key Insights from "Decoding Greatness" by Friedman

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/
5/29/202311 minutes, 15 seconds
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Q&A: Protein, Carb, and Creatine Timing, Fasted Training, Workout Routines (4- Vs. 5-Day), & More

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 ([email protected]) 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!
5/26/202321 minutes, 30 seconds
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Alyssa Olenick on Using “Hybrid Training” to Maximize Your Fitness

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
5/24/20231 hour, 24 minutes, 38 seconds
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The Truth About Testosterone Boosters (Are They Worth the Hype?)

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!
5/22/202335 minutes, 20 seconds
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The Best of Muscle For Life: Nick’s Success Story, Deadlift Risk, & Band of Brothers Book Club

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
5/19/202334 minutes, 51 seconds
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Dr. William Li on Eating to “Beat Your Diet”

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
5/17/20231 hour, 1 minute, 52 seconds
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So You Say

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/
5/15/20234 minutes
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Q&A: Macro Tracking Alternative, Influencer Supplements, Full-Body Workout Routine, & More

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 ([email protected]) 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!
5/12/202334 minutes, 6 seconds
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Dr. Bill Campbell on Effective Ways to Change Up Your Training

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? 484:52 - 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/
5/10/20231 hour, 46 seconds
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The 5 Best Health Metrics to Track For a Healthier Life

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.  The “quantified self” movement has been 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. But the truth is many health markers simply don’t matter and aren’t worth keeping an eye on. 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 pressure 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
5/8/202332 minutes, 13 seconds
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Research Review: Drop Sets, Sumo vs. Conventional Deadlift, & Mindset and Fatigue

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 ([email protected]) 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
5/5/202322 minutes, 15 seconds
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David Nurse on Understanding Your “Action Archetype”

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
5/3/20231 hour, 3 minutes, 26 seconds
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The Truth About BCAA Supplements (Why You Shouldn’t Buy Them)

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!
5/1/202332 minutes, 40 seconds
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Q&A: Minimizing Water Retention, Mind-Muscle Connection, White Vs. Whole Wheat, & More

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 ([email protected]) 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!
4/28/202332 minutes, 45 seconds
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Sam Miller on Easy Ways to Improve Your Metabolism

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
4/26/20231 hour, 9 minutes, 3 seconds
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10 Top-Flight Training Tips

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/
4/24/202315 minutes, 22 seconds
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The Best of Muscle For Life: Beat Disease With Food, Testosterone Replacement Therapy, & You’re Having a Bad Workout

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
4/21/202333 minutes, 21 seconds
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Menno Henselmans on Reasons to Stop Taking Diet Breaks

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/
4/19/202355 minutes, 43 seconds
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7 Weight Loss Supplements That Actually Work

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!
4/17/202332 minutes, 14 seconds
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Q&A: Skinny Fat Solution, Adduction Machines, Rep Ranges For Calves, Workouts After Baby, & More

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, he’s an educator, author, and coach, and 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_/ Austin’s website: https://scienceofstrengthtraining.com/
4/14/202324 minutes, 50 seconds
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Paul Revelia on Simple Ways to Make Fat Loss Easier

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
4/12/20231 hour, 16 minutes, 37 seconds
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Book Club: My 10 Favorite Takeaways from "The 5 Elements of Effective Thinking"

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 - Midroll Ad --- 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!
4/10/202316 minutes, 32 seconds
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Research Review: Ice Baths and Massages, Training Intensity Matters, & Lifting Improves Mental Skills

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 ([email protected]) 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!
4/7/202320 minutes, 2 seconds
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Austin Current on the Unsung Benefits of Strength Training

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/
4/5/20231 hour, 31 minutes, 9 seconds
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How to Use Calipers to Measure Body Fatness

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!
4/3/202339 minutes, 11 seconds
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Q&A: Pyramid Training Vs. RPT, “Metabolic Eating,” Workout Slumps, Walking For Cardio, & More

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 ([email protected]) 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
3/31/202349 minutes, 28 seconds
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Stacie Barber on Mobility and Flexibility for Strength and Health

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/
3/29/20231 hour, 5 minutes, 56 seconds
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You Know You're Getting Good at Fitness When . . .

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/
3/27/20235 minutes, 2 seconds
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The Best of Muscle For Life: Science of Self-Control, Eating Less than 1,200 Calories, & Power of Habit

In this installment of the Best of Muscle For Life, you’ll hear hand-picked clips from three popular MFL episodes: an interview with Menno Henselmans on the science of self-control and willpower, a Says You episode on eating less than 1,200 calories per day, and a motivational episode on the power of habit.  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: Menno Henselmans on the Science of Self-Control (Originally published 10/6/2021) Says You! Eating Less than 1,200 Calories Per Day (Originally published 10/1/2021) Motivation Monday: The Power of Habit (Originally published 5/7/2018) And we’ll be starting with number one, Menno Henselmans on the Science of Self-Control. Timestamps: 0:00 - Please leave a review of the show wherever you listen to podcasts and make sure to subscribe! 4:10 - Menno Henselmans on the Science of Self-Control 14:53 - My free quiz to answer all your diet questions: www.muscleforlife.show/dietquiz 16:01 - Says You! Eating Less than 1,200 Calories Per Day 21:05 - Motivation Monday: The Power of Habit Mentioned on the Show: Take this free quiz to get science-based answers to all of your diet questions: www.muscleforlife.show/dietquiz
3/24/202330 minutes, 14 seconds
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Brad Schoenfeld on Training For Strength Versus Hypertrophy

How does strength training differ from hypertrophy training? How much overlap is there?  In other words, will strength training get you bigger? Likewise, will hypertrophy training make you stronger? If you want to maximize strength gains, how should your training program look? Can you build a healthy, muscular physique with just strength training or do you also need accessory movements? And if you are training more like a powerlifter, how much volume is necessary to get stronger? These are common questions I get about strength versus hypertrophy training, and in this podcast, I invited Dr. Brad Schoenfeld to dive into the science of training for strength compared to lifting with the goal of gaining muscle size.  He’s the perfect guest for the topic, because he was recently involved a narrative review of the science of maximizing strength.  Brad practically needs no introduction, but in case you’re not familiar with him, he’s an internationally renowned fitness expert, author, educator, lecturer, and researcher, who’s published over 200 peer-reviewed research articles on exercise and sports nutrition. He’s truly an authority on all things related to body composition, hypertrophy, fat loss, and natural bodybuilding. In this interview, Brad and I discuss . . . The role of rep ranges for achieving strength goals and how training with heavier and lighter loads may have additive effects Why 1RM calculators don’t always accurately predict your true strength The usefulness of machines compared to free weights Compound versus isolation exercises and how to adjust your training to your specific circumstances and goals Whether deadlifts are overrated or underrated for hypertrophy How specificity is often overemphasized in strength training “Strength endurance” and how it’s more practical for everyday activities than maximal strength Set intensity and training to failure The role of age in strength training and how your age factors into your programing And a lot more . . . So whether you're a seasoned lifter or just starting, tune in to learn how to optimize your training for strength and hypertrophy goals, 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! 2:43 - What is the difference between getting strong and having bigger muscles? 31:07 - Save up to 30% on Legion Health Supplements this week only! buylegion.com 32:17 - What is set intensity and proximity to muscular failure? 46:12 - What are your thoughts on strength training as you get older? 51:00 - What are your thoughts on the one rep max test and how necessary are they? 54:17 - Where can people find you and your work?  --- Mentioned on the Show: Go to buylegion.com and save 20% to 30% during my Health Supplement sale this week only! Use coupon code MUSCLE to save 20% on any non-sale items or get double reward points! Brad’s Instagram: https://www.instagram.com/bradschoenfeldphd/?hl=en Brad’s Twitter: https://twitter.com/BradSchoenfeld Brad’s Textbook: Science and Development of Muscle Hypertrophy: https://www.amazon.com/Science-Development-Muscle-Hypertrophy-Schoenfeld/dp/1492597678/?tag=mflweb-20 Brad’s Book: Max Muscle Plan: https://www.amazon.com/M-X-Muscle-Plan-2-0/dp/171820714X/?tag=mflweb-20
3/22/202356 minutes, 12 seconds
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Here's Why You Stop Losing Weight (and What to Do About It)

If you’re trying to lose weight, there’s nothing more frustrating than stepping on the scale and seeing the same number for days or weeks on end. It's a feeling almost everyone can relate to.  Many people hit a weight loss plateau at some point in their journey. And the good news is that there are simple solutions to help you break through. In this podcast, you’ll learn common reasons why weight loss stalls and practical tips to help you overcome them. With these strategies, you’ll know exactly how to beat weight loss plateaus and get back on track towards your goals. Listen 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! 3:16 - When do you know that you have stopped losing weight? 9:08 - How does water retention affect weight loss? 17:07 - How do I plan and track food accurately? 21:27 - Save up to 30% on Legion Health Supplements this week only! buylegion.com 22:37 - How can I have cheat meals and continue losing weight? 33:39 - How much exercise do I need to keep losing weight? 37:32 - Why am I burning fewer calories? Mentioned on the Show: Go to buylegion.com and save 20% to 30% during my Health Supplement sale this week only! Use coupon code MUSCLE to save 20% on any non-sale items or get double reward points!
3/20/202347 minutes, 13 seconds
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Q&A: Best Front Delt Exercises, “Day In the Life” Content, Machines Vs. Free Weights, and More

Is a glass of wine every day harmful if you account for the calories? What books have had a lasting impact on me? What are my favorite front delt exercises? Is watching porn unhealthy? Can you use machines instead of free weights? Is it ok to cut for 5 months? What happens after you reach your genetic potential? 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 ([email protected]) 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 - Is a glass of wine okay every night so long as I count the calories? 5:09 - If you have reached your maximum muscle genetic potential, what’s the point of pursuing more? 16:24 - Is watching porn unhealthy? Why? 17:20 - Can you make a “day in the life” video? 25:09 - My free meal planning tool: buylegion.com/mealplan 26:36 - Is it a bad idea to do the chest press with equipment rather than free weights? 29:29 - What are your favorite exercises for front delts? 30:36 - If I’m maintaining but still losing weight, how would I adjust my macros? 32:15 - What are some books that left a permanent impact on the way you think? 34:52 - Am I inferior for clinging to bro splits? 35:53 - How should I decide between the Thinner Leaner Stronger 3, 4, and 5 day split? 39:43 - What are your thoughts on masculinity these days? 40:19 - What made you decide to build a home from scratch? 47:58 - If I wanted to go on a slower cut for 5 months, is it okay to be in a calorie deficit for that long? --- 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!
3/17/202350 minutes, 13 seconds
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How Liz Lost 38 Pounds and Got Fitter Than Ever In Her 50s

In this podcast, I interview Liz, who nearly gave up on reaching her fitness goals, but joined my one-on-one coaching program and lost 38 pounds while getting stronger than ever. And in her own words, it was “easier” than any other program she tried. That’s saying something because before finding my work, Liz struggled with body image from a young age. She spent decades (and thousands of dollars) on bunk programs, pills, books, and fad diets. She yo-yo dieted herself into losing and gaining the same 25 pounds over and over again. Understandably, she was skeptical of my book and coaching program, but took the leap as a last ditch effort before giving up on her goals. And she’s glad she did, because she finally learned how to take control of her health with flexible dieting, lose fat for good, and get stronger than she’s ever been. And she managed to do it in her 50s, with nothing but a home gym, and while facing several health conditions like hypothyroidism, arthritis, carpal tunnel syndrome, and even dental surgeries. In this episode, you’ll hear about Liz’s journey as she discusses the benefits of having a coach, what made Legion different from other programs she tried, the life-changing freedom of a flexible dieting plan, and the power of consistency over perfection. And now she just wants to inspire at least one other person to take the leap and change their own life. So, if you are looking for inspiration and motivation on your own health journey, this episode is for you. Tune in to hear Liz's story! --- Timestamps: 0:00 - Please leave a review of the show wherever you listen to podcasts and make sure to subscribe! 5:47 - Where were you at in your fitness journey before you found my work? 14:07 - Did you experience any challenges? 26:03 - How did you deal with having surgeries while doing the program? 27:51 - How do you like training at home? 30:12 - What was different about flexible dieting versus regular calorie counting? 32:46 - What stood out to you about Legion that made you want to try the program? 36:19 - My One-on-One Coaching Service: www.buylegion.com/coaching 37:59 - What are your fitness goals? 41:54 - How has your thyroid condition impacted your fitness journey? 57:08 - Is there anything else you would like to add? --- Mentioned on the show: My One-on-One Coaching Service: www.buylegion.com/coaching
3/15/20231 hour, 8 minutes, 17 seconds
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Book Club: My 10 Favorite Takeaways from "The Seven Principles for Making Marriage Work"

Long-term relationships are a lot like a garden. If you fail to water it (or, consciously do the “right things”), it can wither. The good news is there are easy ways to improve your relationship by adding or changing just a few key behaviors. If you want a practical, evidence-based book that aims to improve communication, conflict management, trust, and intimacy for couples seeking to strengthen their romantic relationship, you should read The Seven Principles for Making Marriage Work by John M. Gottman and Nan Silver. 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! 7:43 - Try Triton today! Go to https://buylegion.com/triton and use coupon code MUSCLE to save 20% or get double reward points! --- 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!
3/13/202311 minutes, 7 seconds
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Is Erythritol Dangerous and Bad For Your Heart?

Is erythritol bad for you? A new study has been making waves, claiming that this commonly used natural, zero-calorie sweetener could increase the risk of heart attack and stroke. However, as with many health-related headlines, the media has been quick to jump on the sensationalist bandwagon. So, should we be worried about erythritol? Or is this just another case of misleading information for the sake of advertising clicks? Listen to this podcast to separate fact from fiction. Timestamps: 0:00 - Please leave a review of the show wherever you listen to podcasts and make sure to subscribe! 1:20 - What is erythritol? 2:38 - Is erythritol safe? 10:55 - Find the Perfect Strength Training Program for You: www.muscleforlife.show/trainingquiz 15:41 - What are your thoughts on erythritol? Mentioned on the Show: Find the Perfect Strength Training Program for You in Just 60 Seconds: http://www.muscleforlife.show/trainingquiz
3/10/202318 minutes, 47 seconds
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Marianna Moore on Gut Health, Bloating, Gut-Brain Connection, and More

One weird trick to improve your gut health, reduce bloating, and improve digestion? Listen to this podcast interview. That’s the trick. That’s because in it, I interview Marianna Moore, who offers practical tips on how to really influence your gut health. Hint: it’s not greens powders or supplements. The truth is gut health is a lot more complicated than many people (especially on social media) would have you believe, but in this podcast, you’ll learn things you can implement in your own life right away. In case you’re not familiar with Marianna, she has a Masters in nutrition (and focused on gut health during her education), and regularly posts healthy recipes and realistic meal prepping tips on instagram, as well as educational fitness and gut health content on TikTok. She’s also the co-host of the Fitness Stuff Podcast, along with Tony Coffey, who I also recently had on the show. In this interview, Marianna and I discuss . . . How to determine if you have poor gut health “Good” versus “bad” bacteria in your gut and why they matter Different types of fiber, why it’s beneficial, and how much of it you should eat The importance of a diverse diet and how to actually implement one The role of stress in digestion The gut-brain connection, the influence of the gut on mental health, the enteric nervous system, and why the gut is sometimes called the “second brain” Considerations for when to seek out a prebiotic supplement, and the utility of probiotics and greens supplements And more . . . So, if you’re interested in learning about gut health and getting advice on the best ways to effectively improve it, listen to this podcast 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! 6:24 - What is gut health? What are indications of good or poor gut health? 8:37 - What is good and bad bacteria? 13:19 - What are your thoughts on supplements for bloating? 20:40 - What are the common reasons healthy people get bloated and what can they do about it? 33:47 - What is the difference between soluble and insoluble fiber? 36:10 - Want 125 quick, easy, and delicious “fitness friendly” recipes? Get The Shredded Chef: https://legionathletics.com/products/books/the-shredded-chef/ 39:22 - What is the connection between gut health and mental health? 58:05 - What are some specific tips for improving gut health? 1:03:18 - What are your thoughts on fermented food? 1:05:50 - Where can we find you and your work? 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/ Marianna’s Podcast Fitness Stuff (For Normal People): https://podcasts.apple.com/us/podcast/fitness-stuff-for-normal-people/id1627638588 Marianna’s Instagram: https://www.instagram.com/mariannas_pantry/?hl=en Marianna’s TikTok: https://www.tiktok.com/@mariannas_pantry?lang=en
3/8/20231 hour, 7 minutes, 25 seconds
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One Day

Imagine if there was a gym that blared a siren when people didn’t re-rack their weights or wipe down their equipment. Or a gym that celebrated your fitness wins. Would you go to a gym like that? Listen to this podcast to hear what I’m talking about 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! 0:54 - Get 30% Off My Fat Burners! buylegion.com Mentioned on the Show: Get 30% Off Legion Fat Burners, Phoenix and Forge! Go to buylegion.com and use coupon code MUSCLE to save 20% on any non-sale items or get double reward points!
3/6/20234 minutes, 40 seconds
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Says You! Eating a Lot of Sugar Is Worse than a Lot of Saturated Fat

Is sugar ruining your health? Is a high sugar diet worse for you than eating lot of saturated fat? Have we been blaming fat for problems caused by sugar? Find out in this podcast. I’ve written and recorded a lot of evidence-based content over the years on just about everything you can imagine related to building muscle, losing fat, and getting healthy. I’ve also worked with thousands of men and women of all ages and circumstances and helped them get into the best shape of their lives. That doesn’t mean you should blindly swallow everything I say, though, because let’s face it—nobody is always right about everything. And especially in fields like diet and exercise, which are constantly evolving thanks to the efforts of honest and hardworking researchers and thought leaders. This is why I’m always happy to hear from people who disagree with me, especially when they have good arguments and evidence to back up their assertions. Sometimes I can’t get on board with their positions, but sometimes I end up learning something, and either way, I always appreciate the discussion. That gave me the idea for this series of podcast episodes: publicly addressing things people disagree with me on and sharing my perspective. Think of it like a spicier version of a Q&A. So, here’s what I’m doing: Every couple of weeks, I’m asking my Instagram followers what they disagree with me on, and then picking the more common or interesting contentions to address here on the podcast. And in this episode, I’ll be tackling the following . . . “High sugar intake is worse on your health than going over that magic threshold of 10% saturated fats. People seem to blame fat for what the sugar does.” Timestamps: 0:00 - Please leave a review of the show wherever you listen to podcasts and make sure to subscribe! 3:11 - What is the effect of sugar intake on health? 13:36 - My free quiz to answer all your diet questions: www.muscleforlife.show/dietquiz 14:25 - How does high sugar intake affect cardiovascular health? 21:02 - What is your sugar intake recommendation? Mentioned on the Show: Take this free quiz to get science-based answers to all of your diet questions: www.muscleforlife.show/dietquiz
3/3/202324 minutes, 44 seconds
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Paul Hough on Useful and Useless Fitness Tech

Do you wear an Oura Ring, Whoop Band, FitBit, Apple Watch, or other fitness tracker, or ever thought about getting one? Advances in technology and people’s desire to take their health and fitness into their own hands have made wearable fitness devices more popular than ever. These tools claim to offer us unprecedented levels of insight into our health and well-being, but how accurate are these devices when it comes to tracking your heart rate, step count, total daily energy expenditure, sleep, stress, or recovery? Are these gadgets really that useful? Paul Hough returns to the podcast to discuss the topic of wearable fitness technology and the “quantified self” movement. In case you’re not familiar with Paul, he’s a Senior Lecturer in Sport and Exercise Science at Oxford Brookes University in the UK and has published several studies in academic journals. He’s also a fellow author, and his new textbook, Advanced Personal Training, which aims to turn science into applicable practice for personal trainers. And on the hands-on side, he’s worked with elite-level athletes in tennis and Formula One. In this interview, Paul and I discuss . . . The “quantified self” and what wearable tech can tell you about your health The accuracy of these gadgets and how useful they really are What these devices are good at (and what they’re not good at) How tracking can be counterproductive and the importance of considering why you're monitoring Heart Rate Variability (HRV): who should track it and why And more . . . So, if you’re interested in wearable fitness devices and want to learn whether you should buy one, listen to this podcast 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! 3:53 - Is it important to track our health with health & fitness trackers? 12:27 - What are your thoughts on health & fitness trackers? 43:30 - Legion VIP One-on-One Coaching: https://www.muscleforlife.show/vip 46:18 - How well do health & fitness trackers measure recovery and stress? 52:54 - Who should we track HRV and why? 1:03:30 - Is there anything you would like to add? 1:06:04 - Where can we find you and your work? Mentioned on the Show: Legion VIP One-on-One Coaching: https://www.muscleforlife.show/vip Paul Hough’s website: www.exerciseandsportscience.com Paul’s textbook Advanced Personal Training: https://www.amazon.com/gp/product/B09HXGDLNT/?tag=mflweb-20 Paul’s Instagram: https://www.instagram.com/the_h0ugh/ Paul’s Twitter: https://twitter.com/the_hough
3/1/20231 hour, 10 minutes, 23 seconds
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Can Conjugated Linoleic Acid (CLA) Help You Get Bigger, Leaner, and Stronger?

Looking for a dietary supplement that can help you lose fat, build muscle, and improve your overall health? Many people claim CLA (conjugated linoleic acid) is the answer. CLA is a widely popular supplement in fitness circles and advocates believe it provides numerous health benefits. From promoting muscle growth to aiding fat loss, and even reducing the risk of metabolic and cardiovascular disorders, CLA seems like a wonder supplement. Is it too good to be true? In this episode, we'll explore the evidence surrounding the benefits and risks of CLA. Is it really free of side effects? Is there enough reliable evidence to back the proponents’ claims? Listen to this podcast to find out! Timestamps: 0:00 - Please leave a review of the show wherever you listen to podcasts and make sure to subscribe! 1:54 - What is conjugated linoleic acid? 11:13 - Try Whey+ risk-free today! Go to buylegion.com/whey and use coupon code MUSCLE to save 20% or get double reward points! 13:49 - Does CLA benefit muscle building? 16:29 - What are the effects of CLA on insulin sensitivity? 18:45 - Can CLA boost performance? 20:09 - What are the effects of CLA on cardiovascular health? 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!
2/27/202326 minutes, 22 seconds
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Q&A: Diet Soda, Specialization Routines, Thoughts on 5:2 Diet, Carb Tolerance, and More

What’s the best cardio if you only have 10 minutes? Is drinking diet soda ok in moderation? What do I think about the 5:2 diet? Can you train heavy while also preparing for long-distance runs? What are my thoughts on biohacking? Are there different health effects between high-fat and high-carb diets while in a deficit? 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 ([email protected]) 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! 1:44 - What are your thoughts on Only Fans? 2:06 - Is diet soda okay in moderation? 6:03 - Are some people more carb tolerant? 8:04 - Do you foam roll? 9:39 - How is your calf training going? 12:22 - What investments do you think will have the greatest return during this recession? 15:05 - My free meal planning tool: buylegion.com/mealplan 16:33 - What is the best alternative to squats? 17:01 - What are your thoughts on biohacking? 17:43 - Do you always track macros or do you eat more intuitively? 20:40 - If you only have ten minutes for cardio, after lifting, do you recommend HIIT or LISS? 22:28 - What are your thoughts on the 5:2 diet? 24:30 - Are there any differences in health between high carb/fat diet when on a calorie deficit? 25:31 - Is it okay to train heavy weights while preparing for long distance runs? 27:52 - Who is the best world leader to have lived in history? 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!
2/24/202329 minutes, 3 seconds
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Chris Barakat on the Science of Body Recomposition

Most people know newbies can gain muscle and lose fat at the same time, but can intermediate or advanced lifters accomplish a body recomposition? In other words, if you’re already fit, can you optimize your body composition by building muscle and losing fat simultaneously, or do you have to cycle through bulks and cuts? More importantly, how do you actually do a body recomp? Is there a difference between recomping and bulking or cutting, and what are the key factors and variables to adjust if you want to build muscle while burning fat? To help answer these questions, I tagged in my friend and scientist, Chris Barakat, who’s actually published research on this topic. If you’re not familiar with Chris, he’s a published scientist, educator, coach, and natural bodybuilder, and he’s a repeat guest on the podcast for good reason. His years of developing his book smarts along with his practical knowledge of gym know-how means he knows how to get results while also having something interesting to say, and I always learn something new in our chats. In this interview, Chris and I discuss . . . What a recomp is, and whether more trained individuals can build muscle while losing fat Who should aim for a recomp and how to do so (as both a beginner and more advanced trainee) Common mistakes that prevent people from recomping The signs you’re recomping effectively and how to track it How to adjust your training volume and rep ranges while in a deficit and why Strategies for advanced lifters to recomp What to expect in terms of strength loss while cutting (and how to know when to make an adjustment) And more . . . So, if you’re interested in learning about body recomposition in intermediate and advanced lifters, and the best ways to ensure you’re recomping effectively, listen to this podcast and let me know your thoughts! Timestamps 0:00 - Try Pulse today! Go to https://buylegion.com/pulse and use coupon code MUSCLE to save 20% or get double reward points! 4:41 - How should body comp training look like for intermediate lifters? 26:22 - How should people approach recomp if they are no longer hyper responsive to training? 33:17 - What about rep ranges? 45:00 - What are your thoughts on traditional recomp methods? 52:28 - Why do people get stronger when they gain body weight? 59:58 -  Can muscles be more responsive with proper training? 1:01:53 - Where can we find you? 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! Chris Barakat’s Website: https://schoolofgainz.com/ Chris Barakat’s Instagram: https://www.instagram.com/christopher.barakat/ The Ultimate Guide to Body Recomposition (listen to the podcast for a special promo code!): https://www.schoolofgainz.com/digital-products/the-ultimate-guide-to-body-recomposition
2/22/20231 hour, 4 minutes, 42 seconds
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Book Club: My 10 Favorite Takeaways from "Yes!" by Goldstein, Martin, & Cialdini

My Book Club series is back! These are my top 10 key takeaways from Yes!: 50 Scientifically Proven Ways to Be Persuasive by Noah J. Goldstein, Steve J. Martin, and Robert Cialdini. “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! 4:26 - Decision fatigue. 5:09 - Devote training time on errors and how those errors can be avoided. 7:20 - Argue against your self interest. 7:38 - Search others for their virtues. 8:00 - Point out potential losses. 8:27 - Have product and company names that are easy to read and pronounce. 8:50 - Give gifts that are significant, unexpected, and personalized. 9:11 - My award-winning fitness books for men and women: https://legionathletics.com/products/books/ 11:10 - Commitment and consistency based strategies. 11:43 - Free the consumer from previous commitment. 12:17 - Mysterious influences. --- Mentioned on the Show: My award-winning fitness books for men and women: https://legionathletics.com/products/books/
2/20/202316 minutes, 46 seconds
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The Best of Muscle For Life: Improve Your Relationship With Food, Intensity Vs. Volume, & Ben Franklin

In this installment of the Best of Muscle For Life, you’ll hear hand-picked clips from three popular MFL episodes: an interview with Jordan Syatt on building a healthy relationship with food, a monologue on the importance of volume versus intensity for gaining muscle, and a book club episode on Walter Isaacson’s Benjamin Franklin. 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: Jordan Syatt on Developing a Healthy Relationship With Food (Originally published 10/13/2021) Is Volume or Intensity More Important for Building Muscle? (Originally published 8/30/2021) Book Club: Benjamin Franklin - An American Life (Originally published 9/22/2017) And we’ll be starting with number one, Jordan Syatt on Developing a Healthy Relationship With Food. -- Timestamps: 0:00 - Find the Perfect Strength Training Program for You: www.muscleforlife.show/trainingquiz 3:44 - Jordan Syatt on Developing a Healthy Relationship With Food 12:06 - Is Volume or Intensity More Important for Building Muscle? 22:03 - Book Club: Benjamin Franklin - An American Life -- Mentioned on the Show: Find the Perfect Strength Training Program for You in Just 60 Seconds: http://www.muscleforlife.show/trainingquiz
2/17/202329 minutes, 33 seconds
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How Emily Lost 25 Pounds and Got Strong In Just 3 Months

In this podcast, I interview Emily, who read my book Thinner Leaner Stronger and joined my one-on-one coaching program to take her health into her own hands, lose 25 pounds, and get leaner and stronger than ever before. Before she found my work, she was 175 pounds and felt skinny fat. She didn’t feel like she knew what she was doing, especially when it came to nutrition, and was spinning her wheels. As a result, she decided to invest in herself, join my coaching program, and now she’s transformed herself into a lean, strong, and confident person. After a 3-month cut, she dropped 25 pounds, 10% body fat, and now she maintains around 160 pounds with a completely overhauled body composition. And the best part is she realized that once she had the knowledge, she had the power to make a change. Despite dealing with disordered eating in the past, she learned about what it really takes to lose weight without feeling hungry, fixed her relationship with food, and gained the confidence to know she can get results on command. So in this episode you’re going to learn how Emily navigated challenges like preparing for an ultramarathon while strength training and dropping body fat, what she learned about protein and why she changed her vegetarian diet, how she avoided derailing her progress while on vacation or during cheat meals, and more. So, if you're looking for motivation and inspiration, make sure to tune in to this episode. --- Timestamps: 0:00 - Legion VIP One-on-One Coaching: https://www.muscleforlife.show/vip 5:23 - Where were you with your fitness journey before you found Legion coaching? 9:28 - What was your body composition like when you started our coaching program? 10:58 - How did your body composition change over your coaching period? 16:14 - Did you stay vegetarian while doing the coaching program? 22:12 - How was your coaching experience? 25:10 - Is there anything else about nutrition that surprised you? 32:12 - What was your diet like during their coaching program? 43:51 - What did your work schedule look like while you were getting coached? 49:10 - Is there anything you would like to add? --- Mentioned on the show: Legion VIP One-on-One Coaching: https://www.muscleforlife.show/vip
2/15/202353 minutes, 5 seconds
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The Most Common Fitness Regret

Want to know the most common fitness-related regret? I’ve worked with tens of thousands of people over the years, and the answer is pretty clear: not starting sooner. So, don't let fear and lack of motivation hold you back any longer. In this podcast, you’ll learn how even small changes in your routine can lead to major results. The impact of simple habits like strength training, walking, eating vegetables, reducing sugar intake, and even drinking water is surprisingly large. Press play and discover the secrets to becoming part of the top percentile of fit and healthy Americans. Get ready to transform your life and reach your fitness goals with ease. --- Timestamps: 0:00 - Please leave a review of the show wherever you listen to podcasts and make sure to subscribe! 3:31 - Legion VIP One-on-One Coaching: https://www.muscleforlife.show/vip --- Mentioned on the Show: Legion VIP One-on-One Coaching: https://www.muscleforlife.show/vip
2/13/20235 minutes, 26 seconds
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Q&A: Dealing With Failure, Workout Frequency, Steroid Usage, Balancing Sleep & Training, and More

How can you break the habit of eating sweets? Should you sacrifice sleep to workout? Why haven’t I started taking steroids? Is training 6 days per week too much? What’s my business motivation and how would I deal with a huge financial failure? 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 ([email protected]) 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 - My free quiz to answer all your diet questions: www.muscleforlife.show/dietquiz 3:35 - What would you do if all of your money went into a project you worked on and failed? 15:05 - Is there anything in Thinner Leaner Stronger that you feel differently about now? 18:15 - How should I schedule my workouts as a beginner? 21:19 - What are your thoughts on upper and lower workouts six days a week? 23:33 - Can we consume creatine when not working out for a week? 25:39 - What are your thoughts on a post lifting 10 minute cardio finisher, 3 times per week? 26:48 - Who do you think will win, Russia or Ukraine? 27:10 - Who shot first, Han or Greedo? 28:21 - Besides your business, how do you invest your money? 31:48 - Should you reduce volume and weight during your sets by 20% to preserve strength in a cut? 34:07 - Why haven’t you used steroids if you have reached your peak strength? 38:13 - What is some advice to stop eating sweets? 38:55 - As a mom, is it better to sacrifice sleep to workout? 40:29 - Why don’t your calves grow despite your training? 42:46 - Besides your family, what is your motivation in business? --- Mentioned on the Show: Take this free quiz to get science-based answers to all of your diet questions: www.muscleforlife.show/dietquiz
2/10/202347 minutes, 45 seconds
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The Science of How to Stop Binge Eating (10 Evidence-Based Tips)

Have you ever found yourself in a situation where you start eating and just can't seem to stop? Well, you're not alone. Binge eating can be a frustrating and defeating experience for many of us. It can quickly set us back in our health and fitness journey, especially when it comes to reaching our body composition goals. And even if you don't struggle with binge eating disorder, you may still find yourself overeating a bit too much a bit too often. So, whether you’re dealing with true bingeing or not, in this episode, I’m serving up 10 science-based tips to help you stop binge eating, improve your relationship with food, and take control of your eating habits. Sit back, relax, and let's dive in!" --- Timestamps: 0:00 - Shop Legion Supplements Here: https://buylegion.com/ and use coupon code MUSCLE to save 20% or get double reward points! 4:34 - What is binge eating? 9:51 - What causes binge eating? 13:10 - Avoid restricting diets 14:56 - How does skipping meals cause binge eating? 18:50 - Avoid tempting foods 20:23 - Fill up on fewer calories 23:52 - Exercise 25:15 - Drink water 27:19 - Eat mindfully 29:25 - Manage stress 31:38 - Spend time with people 32:09 - Eat more protein 34:33 - What do I do when I binge eat? --- Mentioned on the Show: Shop Legion Supplements Here: https://buylegion.com/ and use coupon code MUSCLE to save 20% or get double reward points!
2/8/202339 minutes, 32 seconds
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The Ultimate Strength Training Plan for Men

If you want to get into great shape and stay that way, this is the last exercise advice you’ll ever need. In this podcast, I’m giving you the ultimate strength training plan for men. You’re going to learn about volume and intensity, what drives muscle growth, progressive overload, and what you need to focus on to keep gaining muscle and strength. I also offer a “magic” formula you can use for your own training programming. This podcast is the final installments in which I’m sharing an excerpt from the audiobook version of the latest fourth edition of my bestselling book, Bigger Leaner Stronger. In case you’re not familiar with it, Bigger Leaner Stronger is a fitness book for men who want to gain muscle, lose fat, and get healthy faster than they ever thought possible. In this episode, I’m sharing chapter 12, which is all about creating the best strength training plan possible. And if you like what you hear in this selection, you’re sure to enjoy the rest of the audiobook. Let’s get to it! --- Timestamps: 0:00 - Get the BLS audiobook: https://geni.us/AefbLX 4:24 - The Ultimate Strength Training Plan for Men --- Mentioned on the Show: Bigger Leaner Stronger Audiobook: https://geni.us/AefbLX BLS eBook: https://legionathletics.com/products/books/bigger-leaner-stronger/
2/6/20231 hour, 12 minutes, 22 seconds
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Advice I’d Give My Younger Self

What advice would I give to my younger self? Well, I recently went through a previous episode of the podcast in which I answered this question and wanted to make some updates. So, without further ado, this is my updated advice to my younger self. Listen to this podcast and let me know what you think! What advice would you give your past self? --- Timestamps: 0:00 - Please leave a review of the show wherever you listen to podcasts and make sure to subscribe! 3:31 - My free meal planning tool: buylegion.com/mealplan --- 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!
2/3/20235 minutes, 55 seconds
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Spencer Nadolsky on Reasons to Use and Avoid Weight Loss Drugs

There’s a weight loss drug revolution happening right now. Medicines containing semaglutide (like Ozempic and Wegovy) used to treat diabetes have recently gained FDA approval for obesity, and many people are turning to drugs to help them lose weight. Weight loss drugs aren’t new—previous medications like fen-phen turned out to be dangerous, and even taken off the market. However, these newer drugs appear much safer and even more effective. So, are these medications the solution to the obesity epidemic, an unfair “easy-out” for people who need to learn to eat less and move more, or just the latest attempt by Big Pharma to cash-in on a problem created by Big Food? To help discuss the matter, I invited friend and obesity specialist Dr. Spencer Nadolsky back onto the podcast. In case you’re not familiar with Spencer, he’s a Board Certified Family Medicine Physician, author of “The Fat Loss Prescription,” and a Diplomate of the American Board of Obesity Medicine. He knows his stuff when it comes to hormones, fat loss, and yes, memes (which you can find all over his instagram). He’s also been on the podcast before to talk about PCOS, thyroid health, and heart disease. In this interview, Spencer and I discuss . . . Why some people can’t seem to lose weight with diet and exercise The latest weight loss drugs and how effective they are How GLP-1 (glucagon-like peptide-1) receptor agonists like semaglutide work and help people lose weight The disadvantages and side effects of weight loss drugs Who should and shouldn’t take these medicines and who might have trouble coming off the drugs What really causes obesity (genetics versus environment) The role of Big Food in the obesity epidemic and how to fix the problem And more . . . So, if you’re interested in learning about the latest science in the weight loss drug field, or have ever scoffed at the idea of someone taking a weight loss medicine when diet and exercise alone should work, listen to this podcast and let me know your thoughts! --- Timestamps 0:00 - Try Fortify today! Go to https://buylegion.com/fortify and use coupon code MUSCLE to save 20% or get double reward points! 6:21 - What are the most popular obesity medicines and how effective are they? 18:01 - Should an overweight person try obesity medicines first if they haven’t tried fundamental lifestyle changes? 20:58 - Why wouldn’t you consider these drugs for just anyone? 25:18 - Can this medicine help some people rewire their habits? 29:48 - What are the driving factors of obesity? 41:13 - What are your thoughts on big food companies and their responsibility with obesity? 46:17 - Where can we find you? --- Mentioned on the Show: Try Fortify today! Go to https://buylegion.com/fortify and use coupon code MUSCLE to save 20% or get double reward points! Spencer’s Instagram: https://www.instagram.com/drnadolsky/ Spencer’s TikTok: https://www.tiktok.com/@drspencer
2/1/202348 minutes, 32 seconds
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The 10 Absolute Worst Exercise Myths and Mistakes

Have you ever heard that some people just don’t have the genetics to get big and strong? Or that you need to change exercises frequently to make progress? Or that exercise is a bad way to lose fat? There are numerous exercise myths out there, and in this podcast, you’re going to learn about the worst offenders. In this podcast, I’m sharing an excerpt from the audiobook version of the latest fourth edition of my bestselling book, Bigger Leaner Stronger. In case you’re not familiar with it, Bigger Leaner Stronger is a fitness book for men who want to gain muscle, lose fat, and get healthy faster than they ever thought possible. In this episode, I’m sharing chapter 11, which is all about the biggest exercise myths and mistakes that derail many people’s progress. You’re going to learn about genetics, body recomposition, whether you need to do isolation exercises, and a lot more. And if you like what you hear in this selection, you’re sure to enjoy the rest of the audiobook. Let’s get to it! --- Timestamps: 0:00 - Get the BLS audiobook: https://geni.us/AefbLX 4:37 - The 10 Absolute Worst Diet Myths and Mistakes --- Mentioned on the Show: Bigger Leaner Stronger Audiobook: https://geni.us/AefbLX BLS eBook: https://legionathletics.com/products/books/bigger-leaner-stronger/
1/30/202349 minutes, 30 seconds
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Q&A: Liver King Scandal, Home Saunas, Hip Thrust Hype, Overcoming Strength Plateaus, and More

Are home saunas worth it? Should you wear a glucose monitor? What are my thoughts on the Liver King scandal? Tips on reducing muscle soreness and beating a strength plateau. Why am I not more jacked? Do hip thrusts live up to the hype? 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 ([email protected]) 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 - Find the Perfect Strength Training Program for You: www.muscleforlife.show/trainingquiz 2:34 - What do you and your wife use for birth control? 6:15 - Is a home sauna worth it? 10:40 - What tips do you have for busting through strength plateaus? 12:10 - I love working out but struggle with calorie intake. Do you have any tips? 15:42 - Are hip thrusts overrated or are they worth the hype? 17:04 - What are your thoughts on the Liver King? 20:28 - What does science say about NAC and glycine supplementation? 21:34 - Will you make bug protein powder? 23:12 - How do I determine the amount of fish oil I need to take? 26:08 - Squats hurt my lower back, is it my form or am I lifting too heavy? 27:57 - Why are you not more jacked? 35:05 - Are morning workouts better than evening workouts? 35:41 - Why are you doing 3 sets vs 4 sets? 37:47 - Does a Green supplement cover all my micro nutrient needs? 38:19 - What are your thoughts on glucose monitors? 40:11 - What is the maximum number of squats and deadlift sets you should do in a week to allow rest in the lower back? 40:35 - Are regular dips better than the dip machine? 41:48 - Is fast food two times a week bad? 42:31 - How can I reduce muscle soreness? --- Mentioned on the Show: Find the Perfect Strength Training Program for You in Just 60 Seconds: http://www.muscleforlife.show/trainingquiz
1/27/202345 minutes, 50 seconds
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The 10 Absolute Worst Diet Myths and Mistakes

Is calories in versus calories out “bad science”? Are all calories the same? Will dieting damage your metabolism? Do you have to eat big to get big? Does sugar make you fat and unhealthy? Does eating carbs at night cause weight gain? Answers to all those questions and more in this podcast. In this podcast, I’m sharing an excerpt from the audiobook version of the latest fourth edition of my bestselling book, Bigger Leaner Stronger. In case you’re not familiar with it, Bigger Leaner Stronger is a fitness book for men who want to gain muscle, lose fat, and get healthy faster than they ever thought possible. In this episode, I’m sharing chapter 7, which is all about the biggest diet myths and mistakes that derail many people’s progress. You’re going to learn about calories in and calories out, the myth that carbs and sugars make you fat and unhealthy, clean eating, and a lot more. And if you like what you hear in this selection, you’re sure to enjoy the rest of the audiobook. Let’s get to it! --- Timestamps: 0:00 - Get the BLS audiobook: https://geni.us/AefbLX 10:44 - The 10 Absolute Worst Diet Myths and Mistakes --- Mentioned on the Show: Bigger Leaner Stronger Audiobook: https://geni.us/AefbLX BLS eBook: https://legionathletics.com/products/books/bigger-leaner-stronger/
1/25/20231 hour, 9 minutes, 18 seconds
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The Truth About Menopause Weight Gain and How to Beat It

Is weight gain during menopause unavoidable? Most women gain weight during menopause, but does menopause actually cause fat gain? What changes occur in the body that make it easier to pack on the pounds during this hormonal shift? How can you prevent weight gain during menopause and how can you lose the belly fat gained while going through it? You’re going to learn all that and more in this podcast. Press play to listen to the science of menopause and weight gain. Timestamps: 0:00 - Try Phoenix today! Go to https://buylegion.com/phoenix and use coupon code MUSCLE to save 20% or get double reward points! 3:39 - What is the connection between menopause and weight gain? 5:08 - What factors do hormones play in weight gain? 13:26 - Does age cause weight gain? 27:37 - How can I lose fat that was gained while going through menopause? Mentioned on the Show: Try Phoenix today! Go to https://buylegion.com/phoenix and use coupon code MUSCLE to save 20% or get double reward points!
1/23/202331 minutes, 22 seconds
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The Best of Muscle For Life: Time-Efficient Training, Best Workout Split, & Stockdale Paradox

In this installment of the Best of Muscle For Life, you’ll hear hand-picked clips from three popular MFL episodes: an interview with Brad Schoenfeld on the science of time-efficient training, a monologue on the “best” workout split for gaining muscle, and a Motivation Monday episode on how the Stockdale Paradox can change your life. 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: Brad Schoenfeld on the Science of Time-Efficient Training (Originally published 9/22/2021) The “Best” Workout Split for Gaining Muscle (Originally published 9/20/2021) Motivation Monday: How the Stockdale Paradox Can Change Your Life (Originally published 4/23/2018) And we’ll be starting with number one, Brad Schoenfeld on the Science of Time-Efficient Training. --- Timestamps: 0:00 -  My free meal planning tool: buylegion.com/mealplan 4:43 - Brad Schoenfeld on the Science of Time-Efficient Training 20:51 - The “Best” Workout Split for Gaining Muscle 30:11 - Motivation Monday: How the Stockdale Paradox Can Change Your Life --- 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!
1/20/202336 minutes, 51 seconds
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Tony Coffey on Dealing with Fitness Misinformation

It’s not news that the fitness industry is filled with misinformation. Whether it’s coming from supplement peddlers spewing pseudoscience or fake natties touting the benefits of living like a hunter-gatherer, the fitness space can be tough to navigate (and especially for newcomers). Who can you trust and who makes an effort to seem trustworthy, but is really just wanting to sell you something? That’s why my guest, Tony Coffey of Train Bloom, and I are discussing in this podcast interview. Tony is a coach, educator, public speaker, and a prominent voice in the evidence-based fitness space on social media, which is why we’re proud to have him as a Legion Athlete. It’s also why he’s the perfect guest to discuss fitness red flags as a lot of what’s wrong with the fitness industry is disseminated on social media. In this interview, Tony and I discuss . . . “Red flags” and “green flags” when it comes to fitness influencers The rise of social media, why it’s so easy to find misinformation, and the difficulty in finding reliable information The problem with absolutism The importance of looking at counter arguments and being open to changing your mind The growth of evidence-based fitness and “abstract surfers” and “PubMedders” And more . . . So, if you’re interested in learning about what’s wrong with the fitness industry and how to navigate the social media landscape to find reliable people to follow and content to consume, check out this podcast and let me know your thoughts! Timestamps 0:00 - Legion VIP One-on-One Coaching: https://www.muscleforlife.show/vip 16:15 - What are some red flags you see on social media? 45:49 - What are some red flags around fat loss? Mentioned on the Show: Legion VIP One-on-One Coaching: https://www.muscleforlife.show/vip Tony’s Website: trainbloom.com Tony’s Instagram: https://www.instagram.com/trainbloom/ Tony’s TikTok: https://www.tiktok.com/@trainbloom
1/18/20231 hour, 31 minutes, 43 seconds
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I Salute You

Whether you're squatting the bar or a pile of plates, if you're in the gym, you deserve to be there. To take up space. To take up time. Anyone who tries to make you feel otherwise can choke on a rusty spoon. Listen to this podcast for a bit of motivational inspiration! --- Timestamps: 0:00 - Please leave a review of the show wherever you listen to podcasts and make sure to subscribe! 2:48 - Want 125 quick, easy, and delicious “fitness friendly” recipes? Get The Shredded Chef: https://legionathletics.com/products/books/the-shredded-chef/ --- 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/
1/16/20235 minutes, 34 seconds
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Q&A: Cold Showers, Financial Freedom, Legion Energy Drink, My Favorite Cardio, and More

What’s my favorite type of cardio? Should you take cold showers after your workouts? My advice for starting a business. When is Legion’s energy drink coming? How much sodium should you eat? Tips for reading on your phone. Is popcorn a healthy snack? All 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 ([email protected]) 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 - My free meal planning tool: buylegion.com/mealplan 3:46 - What are you thoughts on cold showers after workouts? 5:17 - Where do you see humanity in 100 years in the future? 6:45 - Where do you get your fitness knowledge? 7:30 - How does using beer and wine in cooking affect the calories in cooking if alcohol gets burned off? 8:26 - Is there any chance you could remove sunflower lecithin from Legion supplements? 9:21 - What were your steps to reach financial freedom? 17:58 - House of the Dragon or The Rings of Power? 18:57 - How should a man find a decent woman in this messed up world? 20:11 - What is your sodium intake recommendation? 20:48 - When will you release a Legion energy drink? 21:36 - What is your favorite type of car? 23:57 - Is popcorn a horrible snack? 24:10 - What is your favorite type of cardio? 26:24 - What does your hair routine look like? 26:40 - What are some tips for reading your phone without straining your neck or eyes? 27:00 - How do I start a business? --- 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!
1/13/202329 minutes, 5 seconds
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Grant Tinsley on Fasting For Health and Longevity

Can you live longer by changing the way you eat? There are many claims out there about intermittent fasting and its impact on health and longevity. Some people say you can extend your lifespan just by rearranging the time window of when you eat every day. Is that true, though? What does science say about fasting in humans and its effects on how long you’ll live? Rather than examining this myself, I invited an intermittent fasting expert, Dr. Grant Tinsley, to explore the topic. Grant has been on the podcast before to discuss body fat measurement techniques, but as a scientist who’s been involved in many time-restricted feeding studies on athletes, he’s the perfect guest for this topic. Grant is an Associate Professor at Texas Tech University, the Director of the Energy Balance & Body Composition Laboratory, and is a Certified Strength and Conditioning Specialist (CSCS) and Certified Sports Nutritionist (CISSN). He has over 150 peer-reviewed journal articles and abstracts, with his major research interests being sports nutrition strategies, body composition assessment techniques, and intermittent fasting in active populations. Grant and I chat about . . . The role of mTOR, AMPK, and sirtuins in aging Metabolic age versus chronological age Rodent metabolism and why we can't apply research in animals to humans Autophagy, how long it takes to ramp up with fasting, and whether it matters Who should try fasting and who could potentially benefit Fasting's effects on muscle retention And more . . . So, if you’re interested in the science of fasting’s effects on longevity and how seriously you should take bold claims about lifespan and time-restricted feeding, check out this podcast and let me know your thoughts! --- Timestamps 0:00 - Try Whey+ risk-free today! Go to buylegion.com/whey and use coupon code MUSCLE to save 20% or get double reward points! 5:45 - Is intermittent fasting essential for overall health and longevity? 10:11 - What are some of the things that people are looking at in research and are being extrapolated into humans? 16:05 - What are your thoughts on the validity of metabolic aging? 22:36 - What are the benefits of fasting? 25:44 - What are some reasons I should consider fasting? 27:26 - What are your thoughts on fasting increasing longevity? 35:23 - How long do you have to fast for to make a meaningful health difference? 41:25 - Does fasting cause muscle loss? 49:03 - What are your thoughts on the importance of minimizing mTOR to maximize longevity? 1:01:30 - Where can people find you? --- 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! Grant’s Instagram: https://www.instagram.com/grant_tinsley_phd Grant’s Website: www.granttinsley.com
1/11/20231 hour, 3 minutes, 9 seconds
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What You Need to Know About Mushroom Supplements

Mushroom supplements are more popular than ever. For really the last couple of years more and more influential people have been claiming that these supplements offer a wide range of benefits including improving your cardiovascular, metabolic, and brain health, reducing your risk of disease and dysfunction, improving athletic performance, and much more. But not everyone is so gung-ho about them. Fungi skeptics claim that the benefits of these supplements are often oversold and are not scientifically proven. Instead, they're based more just on folk wisdom rather than hard evidence. So in this podcast, you’re going to hear evidence-based answers. We’re going to talk about who is right, or at least who is more right than wrong given the current weight of the total evidence available to us. And I’ll be covering several types of popular mushroom supplements, including reishi, turkey tail, shiitake, chaga, lion's mane, and cordyceps. So tune in! Timestamps: 0:00 - Try Pulse today! Go to https://buylegion.com/pulse and use coupon code MUSCLE to save 20% or get double reward points! 3:26 - What are the benefits of the reishi mushroom? 7:11 - What are the benefits of turkey tail mushroom supplements? 8:10 - Do shiitake mushrooms have any health benefits? 8:57 - What are the benefits of the chaga mushroom? 10:23 - What are the benefits of lion's mane mushroom supplements? 11:55 - Are cordyceps mushrooms beneficial? 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!
1/9/202316 minutes, 37 seconds
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Says You! Saturated Fat in Unprocessed Foods Is Healthy

I’ve long recommended limiting your saturated fat intake to no more than 10% of your total daily calories. Some people disagree with this, though. In fact, a popular position these days is that saturated fat is a “superfood” and you can eat as much as you want if it’s from certain unprocessed foods. Is that true? What does science say? Does saturated fat cause cardiovascular disease? Is saturated fat from unprocessed food like meat and dairy “good” or “bad”? Find out in this podcast. I’ve written and recorded a lot of evidence-based content over the years on just about everything you can imagine related to building muscle, losing fat, and getting healthy. I’ve also worked with thousands of men and women of all ages and circumstances and helped them get into the best shape of their lives. That doesn’t mean you should blindly swallow everything I say, though, because let’s face it—nobody is always right about everything. And especially in fields like diet and exercise, which are constantly evolving thanks to the efforts of honest and hardworking researchers and thought leaders. This is why I’m always happy to hear from people who disagree with me, especially when they have good arguments and evidence to back up their assertions. Sometimes I can’t get on board with their positions, but sometimes I end up learning something, and either way, I always appreciate the discussion. That gave me the idea for this series of podcast episodes: publicly addressing things people disagree with me on and sharing my perspective. Think of it like a spicier version of a Q&A. So, here’s what I’m doing: Every couple of weeks, I’m asking my Instagram followers what they disagree with me on, and then picking the more common or interesting contentions to address here on the podcast. And in this episode, I’ll be tackling the following . . . Saturated fat in unprocessed foods like beef and dairy is healthy. Timestamps: 0:00 - Find the Perfect Strength Training Program for You: www.muscleforlife.show/trainingquiz 4:31 - What are saturated fats? 5:42 - Are saturated fats a cause of cardiovascular disease? 21:14 - Is it dangerous to consume saturated fats? 22:24 - What are your thoughts on LDLC and cardiovascular disease? Mentioned on the Show: Find the Perfect Strength Training Program for You in Just 60 Seconds: http://www.muscleforlife.show/trainingquiz
1/6/202324 minutes, 13 seconds
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How Fernando Lost 55 Pounds and Fixed His Relationship With Food

In this podcast, I interview Fernando, who read my book Bigger Leaner Stronger and joined my one-on-one coaching program to take his health into his own hands, lose over 55 pounds, and get leaner and stronger than ever before. The improvements to his physique are obvious, but more importantly, Fernando built a more resilient body that made him capable of not only playing with his kids, but taking up mountain biking and avoiding injury. And what he learned about nutrition not only fixed his relationship with food, but allows him to adjust his diet to his needs and get results on command. This is his story. Before finding my work, Fernando was over 230 pounds, sedentary, and so out of shape that he couldn’t play with his kids. That was the trigger that motivated him to finally make a change. He read my book Bigger Leaner Stronger and joined my coaching program, and over the next year, made dramatic improvements to his physique, health, and mindset. In this interview, Fernando and I chat about . . . How he fixed his relationship with food How he strategized cheat meals to not derail his progress became in control of his health How he used his fitness not only to avoid previous everyday pains, but avoid future injuries How he used fitness to take up a new, active hobby, not just to look good Trusting the process, enjoying the journey, and learning to be good enough (not perfect) And more . . . So if you’re looking for a jolt of inspiration and like motivational stories, definitely listen to this episode. Timestamps: 0:00 - Legion VIP One-on-One Coaching: https://www.muscleforlife.show/vip 12:29 - When did you decide to make a change? 14:29 - What were your numbers after following Bigger Leaner Stronger and joining our coaching program? 20:11 - What’s your weekly workout routine? 22:46 - How did my program change your relationship with food? 32:20 - How did you avoid hunger when you were cutting? 39:13 - Did you have any cheat meals? 42:22 - Did anything surprise you with your transformation? 51:42 - Is there anything else you’d like to add? Mentioned on the show: Legion VIP One-on-One Coaching: https://www.muscleforlife.show/vip
1/4/202357 minutes, 42 seconds
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Let Them

Some people will feed your fears and mock your missteps. Let them. Let them see you take a stand anyway and overcome the odds. Listen to this podcast for a bit of motivational inspiration! Timestamps: 0:00 - Please leave a review of the show wherever you listen to podcasts and make sure to subscribe! 2:48 - Find the Perfect Strength Training Program for You: www.muscleforlife.show/trainingquiz Mentioned on the Show: Find the Perfect Strength Training Program for You in Just 60 Seconds: http://www.muscleforlife.show/trainingquiz
1/2/20232 minutes, 48 seconds
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Q&A: “Boring” Training, How to Grow Calves, New Books, 1-Rep Max Testing, and More

Why are calves so hard to grow? Are cool downs necessary? Can Bulgarian split squats replace barbell squats? When will I do a live, in-person meet-and-greet? Why do some people find the carnivore diet so helpful? How can you maintain progress while on an international vacation? All 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 ([email protected]) 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 - My free quiz to answer all your diet questions: www.muscleforlife.show/dietquiz 1:54 - Boxers or briefs? 2:15 - Why are your workouts so boring? 5:12 - Is experimenting with testosterone worth it? 7:48 - Cable flyes or dips? 8:09 - Why are calves so hard to grow? 10:29 - How can I pay you back for changing my life? 11:20 - How important are cool downs? Can I skip them? 12:29 - Why did you jack up the price of your protein powder? 14:39 - Should a 145 pound man with 14% body fat lifting for the first time start with a bulk or a cut? 19:03 - Does the progressive overload principle apply to accessory exercises? 21:24 - What can I do to maintain my progress while on an international vacation? 22:16 - Would you ever do a U.S. meet and greet “tour” of some sort? 23:09 - Why do you think the carnivore diet has so many positive testimonials if it’s mostly bs? 24:33 - When is Bigger Leaner Stronger Vol. 4 coming out? 26:44 - Are Bulgarian split squats a permanent substitute for the barbell back squat? 27:23 - How should you incorporate a 1 rep max into your routine? 28:51 - Would you do 4-6 reps even for isolation exercises? 30:23 - Is it common that 10 reps of deadlift feels like hell in Beyond Bigger Leaner Stronger? --- Mentioned on the Show: Take this free quiz to get science-based answers to all of your diet questions: www.muscleforlife.show/dietquiz
12/30/202231 minutes, 40 seconds
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Pat Flynn on Exploring and Expanding Our Worldviews

Whether you realize it or not, you’re operating according to a worldview. Your thoughts, emotions, and behaviors are all influenced by how you make sense of the world, and so, that worldview determines your quality of life. If that concept sounds interesting, and if you enjoyed my previous philosophical conversations with my friend Pat Flynn, you’re going to enjoy this podcast. Pat is a repeat guest not only because I find our discussions entertaining, but I’ve gotten great feedback from listeners who like hearing about these deeper, philosophical topics we wade through. Plus, I believe examining these “big” questions can help us live a better life. Not only is Pat a fitness guru with an expertise in kettlebells, but he’s an author, philosopher, and host of multiple podcasters. Specifically, his Philosophy For the People podcast aims to breakdown difficult ideas and make them more accessible, so he’s the perfect guest to discuss these health-adjacent topics. In our discussion, we talk about . . . What a worldview is and why it matters The fallacy of Bulverism Personal responsibility and how much can you change your worldview The problem of evil and whether suffering is necessary How to make sense of scenarios involving “dueling experts” And a lot more . . . So, if you’ve never thought much about your worldview, want to learn more about what it is and why it matters, or if any of this just makes you curious, listen to this podcast! Timestamps: 0:00 - Legion VIP One-on-One Coaching: https://www.muscleforlife.show/vip 4:43 - What are your thoughts on worldviews and how that impacts our quality of life? 11:06 - How do you define a worldview? 12:34 - What’s the difference between polytheism and pantheism? 33:00 - Do you need to believe in an ultimate meaning to life to do the “right thing” and to be a “good person”? 46:59 - How much is someone’s worldview a reflection of who they are? 58:12 - What are your thoughts when something bad happens to someone? Do you think they did something to cause that? 1:02:22 - If something bad randomly happens to you, how do you interpret that? 1:03:38 - Is there anything else you would like to add? 1:05:33 - Do you have any resources for people who are new to all of this? Mentioned on the Show: Legion VIP One-on-One Coaching: https://www.muscleforlife.show/vip Philosophy For the People podcast: https://podcasts.apple.com/us/podcast/philosophy-for-the-people/id1639532152 The Pat Flynn Show: https://podcasts.apple.com/us/podcast/the-pat-flynn-show/id1253261458 Chronicles of Strength: https://www.chroniclesofstrength.com/
12/28/20221 hour, 20 minutes, 11 seconds
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The Truth About Adrenal Fatigue

Let’s talk about a controversial condition: adrenal fatigue. This term describes a syndrome that people supposedly suffer from in response to prolonged stress. Long-term stress puts undue strain on your adrenal glands, which can cause them to stop functioning correctly, causing lethargy and other negative effects on your health and body composition. This sounds like a plausible theory, but it’s highly controversial in the medical world, primarily because there is no explicit scientific evidence that adrenal fatigue exists. And so in this podcast, I’m going to look at the broader body of research on adrenal function and fatigue. Let's see what we can learn about this theory of adrenal fatigue and whether it’s worthy of further consideration. Timestamps: 0:00 - My award-winning fitness books for men and women: https://legionathletics.com/products/books/ 3:37 - What is adrenal fatigue? 6:05 - What are symptoms of adrenal fatigue? 8:03 - Is adrenal fatigue real? 14:19 - What are your final thoughts on adrenal fatigue? Mentioned on the Show: My award-winning fitness books for men and women: https://legionathletics.com/products/books/
12/26/202218 minutes, 56 seconds
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The Best Yuletide Message Ever

I hope you and yours are relishing many moments of joyous merriment, reveling in all of their pine-scented butter-lubed and tinsel-laden glory. In this podcast, I’m wishing you a merry Christmas and happy holidays, and laying out all of the wondrous gifts I’m planning to bring next year. So, press play to hear about new flavors of Pulse, Recharge, Whey+, and more, new tools on my blog, new podcasts, new books, and more! And also because this really cannot be said enough, thank you. Bless your cotton socks for your support this year. Oh and don't count calories today. Not on Christmas. Feast, drink, and hug your loved ones. Timestamps: 0:00 - A holiday message 4:16 - Please leave a review of the show wherever you listen to podcasts and make sure to subscribe! Mentioned on the Show: Please leave a review of the show wherever you listen to podcasts and make sure to subscribe!
12/25/20225 minutes, 13 seconds
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The Best of Muscle For Life: Science of Strength Training, Calculating Body Fat Percentage, & Get Fired Up

In this installment of the Best of Muscle For Life, you’ll hear hand-picked clips from three popular MFL episodes: an interview with Austin Current on the science of strength training, a monologue on how to easily and accurately calculate your body fat percentage, and a Motivation Monday episode on getting fired up for your workouts. 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: Austin Current on Understanding the Science of Strength Training (Originally published 9/1/2021) How to Calculate Your Body Fat Percentage Easily & Accurately (Originally published 6/3/2019) Motivation Monday: 6 Reasons to Get Fired Up For Your Workout (Originally published 4/16/2018) And we’ll be starting with number one, Austin Current on Understanding the Science of Strength Training. Timestamps: 0:00 -  My free meal planning tool: buylegion.com/mealplan 5:24 - Austin Current on Understanding the Science of Strength Training 20:16 - How to Calculate Your Body Fat Percentage Easily & Accurately 31:17 - Motivation Monday: 6 Reasons to Get Fired Up For Your Workout 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!
12/23/202238 minutes, 31 seconds
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Ben Coomber on Getting and Staying Fit and Healthy With Kids

I’m often asked about how to make time for fitness when life gets in the way. It’s an especially common question from new parents looking for tips on getting fit or maintaining fitness. Life can be especially hectic for new parents and your health and gym time often take a backseat when your schedule feels out of control. So, this podcast is chockfull of practical tips for staying healthy, rested, and in shape not just as a parent, but as a busy person in general. I’m interviewing Ben Coomber, who’s not only a fitness professional, coach, nutritionist, educator, and father, but also a podcaster, motivational speaker, and all-around driven guy who runs several of his own businesses. He also just wrote a book that offers a step-by-step formula for transforming your life and finding more fulfillment and success regardless of how busy you are. Ben first appeared on my podcast in 2015, and in his triumphant return, we discuss . . . His new book How to Live an Awesome Life and what he felt he could uniquely contribute to the self-help genre The importance of making time for yourself and finding inspiration Navigating family, a demanding job, and your own health His experience with long covid Why it’s necessary to adjust your fitness expectations after having kids Tips for meal prepping with young children Dealing with sub-optimal sleep And more . . . So, if you’re a busy person who’s looking for ways to improve your health, optimize your schedule, or just find a way to get fit, you’re going to enjoy this discussion! Press play and let me know your thoughts! Timestamps 0:00 - Shop Legion Supplements Here: https://buylegion.com/ and use coupon code MUSCLE to save 20% or get double reward points! 7:23 - Can you tell us about your new book? 9:19 - What are some of the tools in the book? 13:35 - Are there things that you’ve subtracted in your life that have made a significant difference? 17:41 - What do you find inspiring in life? 19:20 - Do you struggle with forcing yourself to do things you enjoy or is it easier to keep working more? 20:51 - What time of the day are you the most creative? 24:42 - What happened when you got COVID? 34:59 -  How do you stay fit when you have kids? 52:53 - Is there anything you would like to add? 56:07 - What does your meal plan look like for you? 1:03:12 - 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! Ben’s Website: https://bencoomber.com/ Ben’s Twitter: https://twitter.com/BenCoomber Ben’s Instagram: https://www.instagram.com/bencoomber/
12/21/20221 hour, 4 minutes, 51 seconds
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These Fun Fitness Wins Will Help Keep You Motivated

Who else can vividly remember the satisfaction of the moment when you realized that your warm-up sets used to be your working sets? Or that you don’t have to choose between looks and health and can just train for both? In this podcast, I’m sharing some fun fitness wins that will help you remember how far you’ve come in your fitness journey and help keep you motivated. 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! 2:48 - Find the Perfect Strength Training Program for You: www.muscleforlife.show/trainingquiz --- Mentioned on the Show: Find the Perfect Strength Training Program for You in Just 60 Seconds: http://www.muscleforlife.show/trainingquiz
12/19/20223 minutes, 6 seconds
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Q&A: Refeeds While Cutting, Sleep Problems, My Motivation to Train, and More

What’s the best rep range for newbies? Should you do long fasts? How do sleep problems affect muscle gain and fat loss? How often should you refeed while cutting? How can women be healthy while minimizing weight gain during pregnancy? All 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 ([email protected]) 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 - Join my podcast giveaway! http://muscleforlife.show/giveaway 2:09 - What is your motivation to keep training since your strength gain has drastically slowed down? 7:16 - Would you recommend 8 to12 or 4 to 6 reps for slim newbies during the first steps? 14:19 - What are your thoughts on long fasts done regularly for 48 hours or longer? 16:26 - How often should refeed days happen? 19:32 - Does sleep apnea have a big effect on muscle gain and fat loss or is it minimal? 20:30 - How can women be healthy and minimize weight gain during pregnancy? 21:17 - Do I need specific gym shoes or do running shoes work? 21:52 - What are some of the signs your body needs to reverse diet? --- Mentioned on the Show: I’m giving away over $1,000 worth of prizes to commemorate the 1,000th episode of Muscle For Life! Join the giveaway here: http://muscleforlife.show/giveaway
12/16/202223 minutes, 52 seconds
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John North on Minimalist Training Programs

How little training can you get away with while still making progress or at least maintaining what you’ve already built? There’s been a recent trend in the fitness space that more training volume is better. That’s great if you have lots of time to train, but not everyone wants to spend as much time as possible in the gym. In fact, many people want to know how to optimize their training so they can get more out of less. So, how little training can they get away with? The answer is that it’s less than many people think, and that’s what you’re going to learn about in this podcast. Returning to the podcast is John North, and we’re discussing minimalist training and time-efficient workouts. In case you’re not familiar with John, he and I have been working together behind the scenes for years on articles, books, podcasts, and other content. In fact, he’s the Director of Content for Legion. He’s also completed over 100 triathlons and cross-country, cycling, and adventure races, has squatted and deadlifted over 400 pounds and bench pressed over 300 pounds, and has researched and written for over a dozen organizations, including the National Institutes of Health. So he walks the walk and know a thing or two about both endurance and strength training, and helping people get into the best shape of their lives. In our discussion about minimalist training programs, we chat about . . . Quality versus quantity when it comes to your workouts The “minimum effective dose” of training depending on your goals and experience level How to program short workouts and create effective minimalist programs Training frequency and splitting up longer workouts into shorter daily sessions How much training is needed to maintain your physique And more . . . So, if you’re curious about how much training you really need to do to make progress or just maintain your size and strength, and how to program minimal workouts, you’re going to enjoy this podcast! --- Timestamps: 0:00 - Join my podcast giveaway! http://muscleforlife.show/giveaway 6:10 - Could you do 15-30 minutes of strength training per day and still produce decent results? 13:18 - Is there significant benefits to training seven 15 minute strength training workouts as opposed to doing two or three longer strength training workouts? 20:17 - What is that threshold range? 35:09 - How would you program shorter workouts? 39:28 - If you’re working out 3 days per week, do you recommend a full-body or split routine? 1:02:36 - Is there anything you would like to add? 1:18:54 - Where can people find your work? --- Mentioned on the show: I’m giving away over $1,000 worth of prizes to commemorate the 1,000th episode of Muscle For Life! Join the giveaway here: http://muscleforlife.show/giveaway
12/14/20221 hour, 21 minutes, 48 seconds
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Can Seed and Vegetable Oils Ruin Your Health?

Refined oils (and especially vegetable and seed oils) have become a big part of the Western diet, and they’re generating a lot of controversy these days. Especially on social media, many people are saying that these oils are one of the driving factors in the large increase in various diseases like cancer, diabetes, and obesity. Do we need to eliminate refined oils from our diet altogether? If we don't, are we imperiling our health and dramatically increasing our risk of various types of disease and dysfunction? This podcast is my evidence-based answer to those types of claims and to the questions that more and more people are asking me these days about these oils. --- Timestamps: 0:00 - Join my podcast giveaway! www.muscleforlife.show/giveaway 2:16 - What are refined oils? 3:20 - What happens to our body when we eat refined oils? 8:58 - How do refined oils oxidize when you cook them? 11:24 - What are the cardiovascular effects of refined oils? 13:19 - What are trans fat? 15:48 - What is your position on refined oils? --- Mentioned on the Show: I’m giving away over $1,000 worth of prizes to commemorate the 1,000th episode of Muscle For Life! Join the giveaway here: www.muscleforlife.show/giveaway
12/12/202218 minutes, 14 seconds
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Says You! Reverse Pyramid Training Is the Best Periodization Scheme

Is reverse pyramid training (RPT) the best way to periodize training for most people? What are the pros and cons compared to the double progression and linear progression schemes I recommend in my books? In what circumstances would I recommend reverse pyramid training instead? Find out in this podcast. I’ve written and recorded a lot of evidence-based content over the years on just about everything you can imagine related to building muscle, losing fat, and getting healthy. I’ve also worked with thousands of men and women of all ages and circumstances and helped them get into the best shape of their lives. That doesn’t mean you should blindly swallow everything I say, though, because let’s face it—nobody is always right about everything. And especially in fields like diet and exercise, which are constantly evolving thanks to the efforts of honest and hardworking researchers and thought leaders. This is why I’m always happy to hear from people who disagree with me, especially when they have good arguments and evidence to back up their assertions. Sometimes I can’t get on board with their positions, but sometimes I end up learning something, and either way, I always appreciate the discussion. That gave me the idea for this series of podcast episodes: publicly addressing things people disagree with me on and sharing my perspective. Think of it like a spicier version of a Q&A. So, here’s what I’m doing: Every couple of weeks, I’m asking my Instagram followers what they disagree with me on, and then picking the more common or interesting contentions to address here on the podcast. And in this episode, I’ll be tackling the following . . . Reverse pyramid training is better than double progression and linear progression and is the best way to periodize your training. --- Timestamps: 0:00 - Join my podcast giveaway! http://muscleforlife.show/giveaway 3:08 - What is reverse pyramid training? 10:58 - What are the benefits of reverse pyramid training? 19:52 - What are the downsides of reverse pyramid training? 32:26 - What are your final thoughts on reverse pyramid training? --- Mentioned on the Show: I’m giving away over $1,000 worth of prizes to commemorate the 1,000th episode of Muscle For Life! Join the giveaway here: http://muscleforlife.show/giveaway
12/9/202236 minutes, 15 seconds
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How Enrique Lost 45 Pounds and Got Strong in Just 4 Months

In this podcast, I interview Enrique, who read my book Bigger Leaner Stronger and joined my VIP one-on-one coaching program to take all the guesswork out of his training and nutrition and get leaner and stronger than ever before. And here’s the kicker: he also managed to quit smoking and excessive drinking. As a result, Enrique is now fitter and healthier at 40 years old than he was at 25. In fact, Enrique has enjoyed the coaching program so much and gotten so much out of it, he’s stayed on as a client since 2016 for the accountability. Before finding my work, Enrique’s party lifestyle caught up with him in his 30s, and he was overweight and out of shape. But once he read my book, got over the simplicity, and began following the program, he made such fast progress that he was motivated to take it to the next level and hire one of my coaches. In the next 4 months, he went from squatting just the barbell to squatting his bodyweight, all while losing 45 pounds. In this interview, Enrique and I chat about . . . What motivated him to finally get in shape How he got down to 8% body fat without going hungry How his meal plan took all the unnecessary thinking out of his daily life (while still allowing him to enjoy food) How being part of the coaching program motivated him to quit drinking and smoking How he navigated a shoulder injury to keep making progress And more . . . So if you’re looking for a jolt of inspiration and like motivational stories, definitely listen to this episode. Timestamps: 0:00 - Legion VIP One-on-One Coaching: https://www.muscleforlife.show/vip 3:05 - What was your health and fitness journey like before you started the program? 8:52 - How was the muscle growth and strength building experience? 10:43 - What helped you the most with being consistent in the kitchen and in the gym? 20:20 - Were you aggressive with your calorie deficit? 27:11 - How did you overcome bad lifestyle habits? 32:59 - Where was your strength before the coaching program? 33:29 - What did your workout schedule look like? 35:57 - Have you had any significant obstacles during your training? 41:15 - How was the transition from training by yourself to training with a personal coach? 45:34 - How has it been since you restarted the program? 50:19 - What are your fitness plans? Mentioned on the show: Legion VIP One-on-One Coaching: https://www.muscleforlife.show/vip
12/7/202259 minutes, 15 seconds
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You Are What You Focus On

Decades of psychological research has demonstrated that we construct our worldview based on what we pay attention to, not what is. Want to see for yourself? Try the simple experiment I share in this podcast and you’ll see we have far more control over our emotions than we often think. In fact, we can “turn on” positivity almost on command by simply controlling our attention. Listen to this podcast 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! 2:48 - My free quiz to answer all your diet questions: www.muscleforlife.show/dietquiz --- Mentioned on the Show: Take this free quiz to get science-based answers to all of your diet questions: www.muscleforlife.show/dietquiz
12/5/20225 minutes, 11 seconds
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Q&A: Plant vs. Whey Protein, My Favorite Split, Tips For Young Lifters, and More

What’s my favorite workout split? Is maintenance worth it or should you cut and bulk until you reach your goal? When should you start using a weightlifting belt? When will I release a kids multivitamin? Is plant protein as good as whey? What’s the difference between training and exercise? All 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 ([email protected]) 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 - Save up to 30% during our Black Friday Sale! https://buylegion.com/ 3:22 - Is Legion’s Plant+ just as effective as Whey+? 11:23 - What is your favorite workout split and what is your current workout split? 20:59 - When does it get better? 21:20 -  Will you release toddler/kids multivitamins soon? 22:21 - When should I start using a weightlifting belt? 25:30 - Do you believe in maintenance phases when you are cutting 60-80 pounds? 32:10 - What is your best tip for younger lifters? 32:49 - How do you differentiate training and exercise? --- Mentioned on the Show: Save up to 30% during our Black Friday Sale! Go to buylegion.com and use coupon code MUSCLE to save even more or get double reward points!
12/2/202235 minutes, 7 seconds
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Chris Barakat on Understanding How Well You Respond to Training

Do people respond differently to the same training? How big of a range is there? Is there such a thing as a non-responder? How can you know if you’re a high-responder or low-responder (hardgainer) to training? How should your starting point affect your workout programming? If you’ve ever wondered these things or had similar questions, you’re in good company, because they’re things I’m often asked. You’re also going to enjoy this podcast because I’m interviewing Chris Barakat all about individual responses to training. In our discussion, we chat about . . . What a high-responder is and what being one means for total muscular potential Individual training response differences in the scientific literature and in studies he was directly involved in How inconsistency holds back gains despite being “advanced” in training years Signs to look for if you're wondering about your training potential Individual differences in strength endurance How starting points should be taken into account with your training program And more . . . If you’re not familiar with Chris, he’s a published scientist, educator, coach, and natural bodybuilder, and he’s a repeat guest on the podcast for good reason. His years of developing his book smarts along with his practical knowledge of gym know-how means he knows how to get results while also having something interesting to say, and I always learn something new in our chats. So, if you want to learn about the variation in individual responses to training and how to apply that knowledge to your own programming, listen to this podcast! Timestamps 0:00 - Save up to 30% during our Black Friday Sale! https://buylegion.com/ 5:04 - What does it mean to be a hard gainer or a high responder to strength training? 19:55 - What’s the cause of some people getting weaker and smaller when training? 29:56 - Can someone’s genetic potential be so low that they can’t gain muscle and strength? 32:39 - What are the signs that you are a high or low responder? 43:35 - Should our strength starting points be taken into account when looking for a training program? 59:32 - Anything else you would like to add? 1:02:54 - Where can people find you and your work? Mentioned on the Show: Save up to 30% during our Black Friday Sale! Go to buylegion.com and use coupon code MUSCLE to save even more or get double reward points! Chris Barakat’s Website: https://schoolofgainz.com/ Chris Barakat’s Instagram: https://www.instagram.com/christopher.barakat/
11/30/20221 hour, 4 minutes, 48 seconds
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The Definitive Guide to Diastasis Recti (Including How to Fix It)

Do you have or know someone who has diastasis recti? This is when the abdominal muscles separate, which causes abdominal pain, abdominal weakness, and visual abnormalities. It’s especially prevalent during the late stages of pregnancy and childbirth, and while this condition can resolve itself and often does, at least partially, there are things you can do to accelerate the process or complete the process if it has been a while and your abs have not gone back to normal, they have not fully closed. So in this podcast, you’re going to learn what diastasis recti is, how to check for it, and how to correct it. I'm also going to share some excellent exercises you can do to help fix it, as well as a six week training program, and more. --- Timestamps: 0:00 - Save up to 30% during our Black Friday Sale! https://buylegion.com/ 3:20 - What is diastasis recti? 4:59 - How do you know if you have diastasis recti? 7:19 - How can you fix diastasis recti? 8:48 - What are some things that help correct this? 13:18 - What are some breathing and pelvic floor exercises that help? 16:41 - How do you turn those exercises into a workout routine? 18:35 - What are some exercises that help with diastasis recti after child birth? 21:09 - Can diet help with recovery? --- Mentioned on the Show: Save up to 30% during our Black Friday Sale! Go to buylegion.com and use coupon code MUSCLE to save even more or get double reward points!
11/28/202226 minutes, 1 second
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The Best of Muscle For Life: Improving Thyroid Health, Nearly Perfect Diet, & Thinking Big

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. Spencer Nadolsky on improving thyroid health and function, a chapter from the audiobook of Beyond Bigger Leaner Stronger about the “almost nearly perfect” diet, and a Book Club episode on The Magic of Thinking Big. 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. Spencer Nadolsky on Improving Thyroid Health and Function (Originally published 7/24/2020) The Almost Nearly Perfect Diet (Originally published 10/12/2020) Book Club: The Magic of Thinking Big by David Schwartz (Originally published 10/13/2017) And we’ll be starting with number one, Dr. Spencer Nadolsky on Improving Thyroid Health and Function. Timestamps: 0:00 - Save up to 30% during our Black Friday Sale! https://buylegion.com/ 5:51 - Dr. Spencer Nadolsky on Improving Thyroid Health and Function 18:43 - The Almost Nearly Perfect Diet 28:36 - Book Club: The Magic of Thinking Big by David Schwartz Mentioned on the Show: Save up to 30% during our Black Friday Sale! Go to buylegion.com and use coupon code MUSCLE to save even more or get double reward points!
11/25/202236 minutes, 22 seconds
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Jake Boly on Finding the Right Training Shoes

I’m often asked about training shoes. For example, is it worth investing in weightlifting shoes with an elevated heel for squats? Should you deadlift in those shoes, or is it better to pull barefoot? What about minimalist, “barefoot-style” shoes? And to be honest, fitness footwear isn’t something I’ve spent a lot of time looking into, so I wanted to invite an expert in the field onto the podcast to discuss the topic. That’s why Jake Boly is joining me for an interview in this episode, to not only explain the differences between fitness shoes, why they matter, and what to look for in a pair gym shoes based on your training, but to also give specific model recommendations. In case you’re not familiar with Jake, he’s the founder of That Fit Friend, a site dedicated to testing and reviewing the best training shoes and apparel, and creating content to help people make informed buying decisions. A lot of review content out there is nothing more than undercover marketing and paid advertising, but Jake actually runs the gear through the ringer and puts it to the test in real-life both inside and outside the gym, so he can give a genuine, useful review of its performance. In this interview, Jake and I talk about . . . What to look for in a training shoe The different types of shoes, including different materials and construction and how they impact performance and durability Who should use weightlifting shoes What heel drop is, why it matters, and how it affects your squats and deadlifts Barefoot training and "barefoot" style shoes Specific recommendations of models to check out Signs you might not have the right pair of shoes And more . . . So if you want to learn what to look for in a pair of shoes for the gym or other types of training, listen to this interview! Timestamps 0:00 - Save up to 30% during our Black Friday Sale! https://buylegion.com/ 6:54 - What should we be looking for in training shoes? 12:55 - Have you reviewed any shoes that are the best for certain training exercises? 22:41 - Do we need proper weight lifting shoes? Does it really make a difference? 28:46 - Are there any other benefits to wearing weightlifting shoes? 39:36 - What are your thoughts on weightlifting with no shoes? 45:43 - Is there any truth to the marketing of running shoes? 48:03 - What are common signs that your running shoes aren’t right for you? 49:53 - Are shin splints caused by shoe type? 1:02:50 - Is there anything else you would like to add? 1:04:35 - Where can people find you? 1:05:27 - Are there any shoes or companies that are terrible? 1:07:54 - Are there any popular shoes that you don’t recommend? Mentioned on the Show: Save up to 30% during our Black Friday Sale! Go to buylegion.com and use coupon code MUSCLE to save even more or get double reward points! Jake’s website: thatfitfriend.com Jake’s Youtube channel: https://youtube.com/jakebolytraining/ Jake’s Instagram: https://instagram.com/jake_boly/
11/23/20221 hour, 12 minutes, 10 seconds
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Is It Better to Train in the Morning or Evening?

Is the morning the best time to lift weights? What does the research say about training in the evening instead? How big of a difference is there in muscle growth and performance between early morning and night workouts? What role does personal preference play? I’ll answer all these questions and more in this podcast. --- Timestamps: 0:00 - Please leave a review of the show wherever you listen to podcasts and make sure to subscribe! 5:19 - Legion VIP One-on-One Coaching: https://www.muscleforlife.show/vip --- Mentioned on the Show: Legion VIP One-on-One Coaching: https://www.muscleforlife.show/vip
11/21/20229 minutes, 2 seconds
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Q&A: Fat Intake, Blood Work, Getting Lean Without Cardio, Farmer’s Walks, and More

How lean can you get without cardio? Are farmer’s walks beneficial? When will Legion be in retail stores? How much fat should you eat every day? Should you get blood work done or check your testosterone levels? Can you use a neutral grip on the dumbbell bench press? Should you do fulcrum deadlifts? All 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 ([email protected]) 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 - My free meal planning tool: buylegion.com/mealplan 2:50 - Why is birthday cake Legion Whey + so damn tasty? 4:06 - Is it important to get testosterone tested when you’re young for future comparison? 6:27 - It’s been four weeks and I’ve lost eight pounds on the scale. Why can’t I see the difference in the mirror? 8:53 - On dumbbell press, flat, and incline, should I do neutral grip or pronated? 9:36 - What is the recommended daily fat intake? 10:20 - What are your thoughts on farmers walks? Are they beneficial enough to add to my program? 10:55 - When will Legion supplements be sold in stores? 14:19 - What are your thoughts on fulcrum deadlifts? Are they worth it or are they just another fad? 15:07 - Do you ever do pull ups or calisthenics as part of your training? 15:41 - What is the best way to deadlift without hitting your junk at the top of the exercise? 16:00 - My uncle got triple vaccinated and shortly after became a cuckold. Is that correlation or causation? 16:23 - What is the ideal rest period between sets for hypertrophy? 18:19 - How low can you get body fat percentage with good diet and training with no cardio? --- 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!
11/18/202221 minutes, 57 seconds
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Menno Henselmans on Stretch-Mediated Hypertrophy

Does training at different muscle lengths affect how quickly the muscles grow? In this interview, Menno Henselmans and I discuss new research on stretch-mediated hypertrophy and the role muscle lengths play in combination with mechanical tension. This is something Mike Israetel and I briefly touched on in our recent interview on partial reps versus full-ROM training, but in this discussion, Menno and I talk about the latest science of resistance training at long muscle lengths, including a new meta-analysis that isn’t published yet. Menno has been on my podcast many times on my podcast, 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 talk about . . . What stretch-mediated hypertrophy is, possible mechanisms behind it, and whether you should modify your training to incorporate more of it Active tension versus passive tension The actual reason why full-ROM training is effective Specific guidance on how to modify and tweak exercises for more loaded stretching  (including Bayesian curls, flyes, leg extension tips, and “skull-overs”) Static stretching between sets (its effects and whether you should do it) And more . . . So if you want to learn what the science says about training at longer muscle lengths, and how to incorporate more stretch-mediated hypertrophy in your program, definitely check out this interview! --- Timestamps 0:00 - My award-winning fitness books for men and women: https://legionathletics.com/products/books/ 4:22 - What is stretch-mediated hypertrophy? 6:28 - What is passive tension and active tension? 11:00 - Can muscles get longer, not just bigger? 15:34 - What are your thoughts on modifying full range of motion training? 28:06 - Are there modifications to exercises that can make them more efficient? 42:21 - What are your thoughts on different height positions for flyes? 45:03 - Can you explain skull overs? 48:17 - Are there any other modifications you want to cover? 50:15 - Does the position of the wrists affect pec activation? 58:22 - Where can we find you? -- Mentioned on the Show: My award-winning fitness books for men and women: https://legionathletics.com/products/books/ 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/
11/16/20221 hour, 1 minute, 10 seconds
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Everything You Need to Know About the Smolov Squat Program

You may have heard of the Smolov squat program, which is a high-volume, high-frequency specialization routine intended to boost your squat fast. It’s also supremely difficult. So, is it worth the effort, or is it just an exercise in masochism? In this podcast, you’re going to learn what the Smolov program is, whether you should try it, how to do the program correctly if you do want to give it a shot, and more. --- Timestamps: 0:00 - Find the Perfect Strength Training Program for You: www.muscleforlife.show/trainingquiz 1:59 - What is the Smolov program? 3:18 - Who shouldn’t do the Smolov program? 5:36 - How does the Smolov program work? 9:06 - What does the Smolov training program look like? 19:08 - Will this help you build muscle? 20:10 - How effective is the Smolov program? 20:39 - What is the Smolov Junior training program? 21:08 - Can you train other body parts while following the Smolov program? 24:19 - How do you do the calculations to follow the program? -- Mentioned on the Show: Find the Perfect Strength Training Program for You in Just 60 Seconds: http://www.muscleforlife.show/trainingquiz
11/14/202225 minutes, 34 seconds
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Says You! Fruit Isn’t as Healthy as People Claim

Some people claim eating fruit is a problem because modern fruit is very different from the fruit humans were eating thousands of years ago. Not only is modern fruit larger and more sugary, they say, but now we’re eating a much larger quantity and variety of fruit than we ever did. This is contributing to obesity and other diseases. Is there any truth to these claims? Is modern fruit that different from ancient fruit? Does it matter? Find out in this podcast. I’ve written and recorded a lot of evidence-based content over the years on just about everything you can imagine related to building muscle, losing fat, and getting healthy. I’ve also worked with thousands of men and women of all ages and circumstances and helped them get into the best shape of their lives. That doesn’t mean you should blindly swallow everything I say, though, because let’s face it—nobody is always right about everything. And especially in fields like diet and exercise, which are constantly evolving thanks to the efforts of honest and hardworking researchers and thought leaders. This is why I’m always happy to hear from people who disagree with me, especially when they have good arguments and evidence to back up their assertions. Sometimes I can’t get on board with their positions, but sometimes I end up learning something, and either way, I always appreciate the discussion. That gave me the idea for this series of podcast episodes: publicly addressing things people disagree with me on and sharing my perspective. Think of it like a spicier version of a Q&A. So, here’s what I’m doing: Every couple of weeks, I’m asking my Instagram followers what they disagree with me on, and then picking the more common or interesting contentions to address here on the podcast. And in this episode, I’ll be tackling the following . . . Modern fruit is a problem because it’s very different from the fruit humans were eating thousands of years ago. Modern fruit is contributing to obesity and other types of disease. --- Timestamps: 0:00 - Check out my new probiotic, Biome! https://buylegion.com/biome 2:35 - Is fruit bad for you? 4:06 - Is there too much sugar in modern fruits? --- Mentioned on the Show: My new probiotic, Biome, is here! Check it out: https://buylegion.com/biome Biome is the only 100% natural probiotic supplement with clinically effective doses of 4 scientifically proven ingredients for improving the health and function of your digestive system, including your gut barrier, and promoting a leaner body composition. Grab a bottle here: https://buylegion.com/biome
11/11/202214 minutes, 24 seconds
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Cody McBroom on Who Should and Shouldn’t Reverse Diet

What’s the best way to end a cut once you’ve reached your body fat goal? Should you slowly ramp up calories and reap the purported benefits of a reverse diet, or is that a waste of time or worse, potentially negative? Is it better to increase your calorie intake right to maintenance, or will that result in gaining back the fat you lost due to metabolic adaptation? There’s been a bit of controversy in the fitness space in recent years over reverse dieting. In fact, it’s something I’ve changed my mind about over the years as the research panned out. In this interview, I chat with Cody McBroom about the science of reverse dieting and when it makes sense for everyday fitness folks. Because while there’s no denying the usefulness of science and fitness research, real life isn’t a laboratory. Unscientific methods can still prove useful, and sometimes for surprising reasons. So what does the science say about reverse dieting, and how does that compare with the practical utility of slowly increasing calories after a cut? Cody is a repeat-guest on my show, but in case you’re not familiar with him, he’s the CEO and founder of the Tailored Coaching Method, a lifestyle training and nutrition coaching company (that also coaches how to coach), and host of the Tailored Life podcast. In other words, Cody not only has a background in evidence-based fitness, but also years of in-the-trenches experience working with clients and figuring out what works and what doesn’t in the real world. In this interview, Cody and I talk about . . . What reverse dieting is, the purported benefits, and what science says about it How a slow increase in calories can affect dietary compliance and self control when ending a cut How people respond differently to eating more food Who can benefit from a reverse diet, why, and whether you should do one Reverse diets versus recovery diets The negative effects of calorie deficits and how to know if it’s time to reverse diet And more . . . So, if you want to learn what science says about reverse dieting, how reverse dieting pans out in the real world, whether you should reverse diet, and a lot more, don’t skip this episode! --- Timestamps 0:00 - Try Triton today! Go to https://buylegion.com/triton and use coupon code MUSCLE to save 20% or get double reward points! 12:15 - What are your thoughts on reverse dieting? 43:02 - How lean do you need to get before you start running into issues? 51:58 - Have you worked with people that can slowly increase their maintenance calories over time and maintain their body composition? --- 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! The Tailored Life Podcast: https://tailoredcoachingmethod.com/podcast/ Cody McBroom’s Instagram: https://www.instagram.com/cody.boomboom/ Cody’s website: https://tailoredcoachingmethod.com/
11/9/20221 hour, 10 minutes, 42 seconds
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These Are Some of the Worst Diet Takes Out There

Do 95% of diets fail, or is the problem dieters? Does counting calories give you an eating disorder? Is it possible to be in a calorie deficit for years without losing weight? In this podcast, you’re going to hear a bunch of common, bad diet takes. Listen to this podcast and let me know your thoughts! What bad diet takes have you heard? --- Timestamps: 0:00 - Please leave a review of the show wherever you listen to podcasts and make sure to subscribe! 3:44 - Try Recharge today! Go to https://buylegion.com/recharge and use coupon code MUSCLE to save 20% or get double reward points! --- 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!
11/7/20227 minutes, 24 seconds
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Q&A: Best Rep Ranges, EAAs & BCAAs, My Workout Playlist, and More

Should women use different rep ranges from men? What’re the best hamstring exercises? Should women use heavier weights? What’s my skin care routine and why is my workout playlist so good? How much protein you can absorb and digest in one meal? Should you take EAAs? How do I maintain energy levels throughout the day? Is setian a good source of protein? All 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 ([email protected]) 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 - My free quiz to answer all your diet questions: www.muscleforlife.show/dietquiz 2:44 - Why are you doing 8-10 reps instead of 4? 6:18 - In TLS you suggest 8-10 reps at 70% of 1RM. Is there a problem with women doing 4-6 reps? 8:00 - When should I start cutting and start lean bulking? 9:15 - What are the most effective mass building exercises for hamstrings? 9:30 - How is your playlist so awesome? 9:48 - Have you dealt with acne? 12:25 - How many midgets can you incapacitate in a UFC ring before they overcame you? 12:50 - How much protein can your body take at once? 13:37 - Is Legion developing a monkey pox vaccine? 14:01 - Do you directly train the lateral head of the triceps or just the long head? 14:26 - Is it okay to get around half of daily protein intake from protein powder? 15:03 - Are squat shoes a good investment for a strength athlete? 15:31 - Is it necessary to take essential amino acids if you are taking protein shakes before and after your workouts? 16:27 - How do you personally maintain energy throughout the day? 20:21 - Is seitan a good source of protein? 21:39 - Can you please reiterate your stance on intermittent fasting and what are the best Legion supplements to assist? 24:17 - Until when is 4-6 reps viable for muscle building? 25:38 - What is the gold ratio for muscle size proportions? 27:02 - Out of 100, how messed up is the world right now? 27:49 - Why do you include how much BCAA’s are in your Whey+ if you don’t believe they have much benefit? -- Mentioned on the Show: Take this free quiz to get science-based answers to all of your diet questions: www.muscleforlife.show/dietquiz
11/4/202230 minutes, 7 seconds
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Bill Campbell on the Science of Training Volume

In this podcast, I chat with scientist and friend Dr. Bill Campbell about training volume. There’s a recent trend in the fitness space that more volume is always better. Is that always true, though? And if you do want to increase your volume, what’s the best way to do it? You’re going to learn all that and more in this interview. In case you’re not familiar with Dr. Campbell, he’s 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 recently started a research review in which he examines scientific papers and breaks them down into simple, actionable takeaways. In other words, Dr. Campbell has long been behind the scenes, conducting research on practical, fitness-related matters and helping people apply the latest findings to get us more jacked. In this interview, Bill and I talk about . . . The right way to count volume (sets, tonnage, etc.) The practical limits of increasing volume (and how to increase volume the right way) The utility of “test days” and training to failure every so often The drawbacks of training to failure (especially for athletes) Why rest times between sets matter How to count indirect volume for muscle groups And more . . . So, if you want to learn what the latest science says about training volume and if you should adjust your workout programming, don’t miss this episode! --- Timestamps 0:00 - Legion VIP One-on-One Coaching: https://www.muscleforlife.show/vip 5:29 - Can you tell us about your research review? 9:11 - Where can people find that? 9:36 - Does more volume help you build more muscle? 15:07 - What are some of the drawbacks of the tonnage method? 18:24 - What are your thoughts on the studies that conclude that more and more volume is better? 28:04 - In this study, were there instances where the individualized leg grew more than the non individualized leg? 30:03 - What are your thoughts on increasing volume relative to where you’re at? Is there a ceiling to potential muscle growth that volume can stimulate? 36:29 - At what point is it not practical to increase volume per week? 41:44 - Why do you suggest training to around 3 reps left as opposed to training to failure? 48:59 - What are your thoughts on shorter rest times in between sets to save time? 51:49 - Why do we need to rest for 3 minutes in between hard sets? 54:18  - What is a good method to increasing volume and why would a person want to? 58:13 - Can you elaborate on decreasing and increasing volume? 1:00:47 - How should people choose between a direct or indirect volume training program? 1:08:03 - Is there anything you would like to mention? 1:10:58 - Where can we find you and your work? --- Mentioned on the Show: Legion VIP One-on-One Coaching: https://www.muscleforlife.show/vip Bill Campbell’s Instagram: https://www.instagram.com/billcampbellphd/ Bill’s website: https://www.billcampbellphd.com/
11/2/20221 hour, 13 minutes, 8 seconds
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How To Train Your Forearms (Best Exercises and Workouts)

Did you know that people with stronger forearms live longer? It’s true. Grip strength is associated with lower all-cause mortality. A stronger grip is also vital for progressing on pushing and pulling exercises like the bench press, overhead press, and any type of deadlift. Of course, strong forearms look nice, too. You can have great biceps, triceps, and shoulders, but it's just not complete if your forearms aren't also up to the mark. So in this podcast, I'm going to teach you everything you know about working out your forearms. I'm going to share some of my favorite forearm exercises and some example workout programming so that you can put this information into use right away. So press play and start building some “Popeye” forearms! :) Timestamps: 0:00 - Save up to 40% during our Halloween Sale! https://buylegion.com/ 2:43 - What kind of muscle is the forearm? 3:33 - Why do we want strong flexors and extensors? 6:14 - What are the benefits of strong forearms? 7:01 - How should I train my forearms? 8:21 - What are some forearm exercises? 11:35 - How do we take those exercises and turn them into a workout program? 16:21 - Are there any forearm workout tools or equipment? Mentioned on the Show: Save up to 40% during our Halloween Sale! Go to buylegion.com and use coupon code MUSCLE to save 20% on any non-sale items or get double reward points!
10/31/202219 minutes, 36 seconds
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The Best of Muscle For Life: Science of Healthy Eating, Fish Oil, & the Secret to Toughness

In this installment of the Best of Muscle For Life, you’ll hear hand-picked clips from three popular MFL episodes: an interview with Alan Aragon on the science of healthy eating, a monologue on fish oil supplementation, and a motivational episode on what it really takes to be tough. 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: Alan Aragon on the Real Science of “Healthy Eating” (Originally published 2/17/2021) This Is the Definitive Guide to Fish Oil Supplementation (Originally published 6/1/2020) Motivation Monday: The Real Secret to Toughness (Probably Isn't What You Think) (Originally published 3/19/2018) And we’ll be starting with number one, Alan Aragon on the Real Science of “Healthy Eating.” --- Timestamps: 0:00 - Save up to 40% during our Halloween Sale! https://buylegion.com/ 4:50 - Alan Aragon on the Real Science of “Healthy Eating” 18:49 - This Is the Definitive Guide to Fish Oil Supplementation 28:14 - Motivation Monday: The Real Secret to Toughness (Probably Isn't What You Think) --- Mentioned on the Show: Save up to 40% during our Halloween Sale! Go to buylegion.com and use coupon code MUSCLE to save 20% on any non-sale items or get double reward points!
10/28/202233 minutes, 25 seconds
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How Luke Cut His Body Fat in Half and Got Strong in Just 6 Months

In this podcast, I interview Luke, who read my book Bigger Leaner Stronger and did 6 months of Legion’s VIP one-on-one coaching program to finally dial in his training and nutrition, improve his body composition, and get leaner and stronger than ever before. And the best part is he did it while spending less time in the gym, simplifying his fitness regimen, and learning to love the lifestyle. Now, he not only enjoys his training, but looks forward to it every day. Enjoyment is the secret to consistency, which will help Luke continue to make progress and maintain his physique for the rest of his life. Before finding my work, Luke had a “skinny fat” look and spent 2 or 3 hours in the gym per day. But through educating himself with my book and following the program of his coach, Nick, he was able to get down to 8% body fat, and get stronger than he’s ever been. In this interview, Luke and I chat about . . . How he cut his training time in half while drastically increasing his strength His cardio routine (even though he doesn’t like cardio) The importance of learning to rest more between sets How he adjusted his training to navigate lagging muscle groups and joint tightness and injuries How he learned about nutrition and how he adjusted to eating appropriately sized portions and meals How he learned to love the fitness lifestyle and look forward to his training And more . . . So if you’re looking for a jolt of inspiration and like motivational stories, definitely listen to this episode. --- Timestamps: 0:00 - Save up to 40% during our Halloween Sale! www.buylegion.com 3:29 - Where were you on your fitness journey before you found my work? Where are you now? 7:13 - What was your body composition before and after my program? 13:51 - Did you find your new way of training more enjoyable? 22:41 - Which stretches did you find most helpful? 25:47 - What is a safety bar squat? 28:24 - Were there any obstacles in your training? 34:53 - What was the quality of the food you were eating before and during my program? 42:16 - How many pounds did you lose when you cut and how long did it take? 43:57 - What was your go-to cheat meal? 48:05  - What are your fitness plans now? --- Mentioned on the show: Save up to 40% during our Halloween Sale! Go to buylegion.com and use coupon code MUSCLE to save 20% on any non-sale items or get double reward points! Legion VIP One-on-One Coaching: https://www.muscleforlife.show/vip
10/26/202252 minutes, 12 seconds
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9 Simple Health “Hacks” You Can Benefit From Right Now

In this podcast, you’re going to learn some very simple health “hacks” you can do right away and start benefiting from immediately. These tips actually work and can make a big difference in your health and well-being. Listen to this podcast and let me know your thoughts! Do you have any of your own hacks? Timestamps: 0:00 - Please leave a review of the show wherever you listen to podcasts and make sure to subscribe! 3:44 - 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/
10/24/202215 minutes, 37 seconds
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Q&A: Rest-Pause Training, “Plant Deniers,” Casein Benefits, and More

Is coolsculpting legit? Is rest-pause training beneficial? Does casein before bed help with fat loss? Are there any side lateral raise alternatives? Should you build your metabolism before cutting? What’s the best way to deal with “off,” nonproductive days and a lack of motivation? Is there any truth to the idea of vegetables or whole grains being harmful to health? All 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 ([email protected]) 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 - My free meal planning tool: buylegion.com/mealplan 2:49 - Is coolsculpting real? 3:56 - Is there any merit to the carnivore diet claims? 5:42 - What are your favorite shoes for lifting? 7:31 - Is casein before bed good for weight loss? 12:00 - Is rest-pause training good for your shoulders? 13:27 - Can you make more fun flavors of your plant protein? 14:18 - Can you take Recharge with Pulse? 14:49 - What are some movement patterns for side delts? 16:20 - What are your thoughts on the no vegetables and whole grain thinking? 17:51 - Should I start cutting or build my metabolism first? 21:39 - How do you address off days when you’re not motivated or productive at work? --- 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!
10/21/202224 minutes, 26 seconds
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Mike Israetel on Partial Reps Versus Full Range of Motion

We’ve all seen the half- or even quarter-squatter in the gym. Maybe you even used to be one of them. And then you may have learned about using a full range of motion, made amends for your sins, and started squatting to parallel (or even ass to grass). Well, what if partial reps actually weren’t so bad after all? What if there was a way to do them that maximized their effectiveness? What if partials could actually be more effective than full ROM training? That’s what I’m talking about in this interview with Dr. Mike Israetel. In case you’re not familiar with Dr. Mike, he’s a repeat guest on my podcast for good reason.  Not only does he have a science background with a PhD in Sport Physiology, but he’s the co-founder of Renaissance Periodization, a successful blog, coaching program, and fitness platform, so he’s worked with thousands of people and definitely knows how to get results. In our discussion, Mike and I chat about . . . What a “full” range of motion is and the pros and cons of partial reps The good and bad reasons to do partials Why effective partials aren't the kind you most often see bodybuilders doing Stretch-mediated hypertrophy and the proper way to do partial reps How to incorporate partial reps in your training and judge their effectiveness Which exercises are best for doing partials And more . . . So, if you’re curious about why you might want to try partial reps and how’d you go about trying them and assessing their effectiveness, listen to this podcast and let me know what you think! --- Timestamps: 0:00 - Try Triumph today! Go to https://buylegion.com/triumph and use coupon code MUSCLE to save 20% or get double reward points! 0:36 - Is it always necessary to use full range of motion? 13:10 - What are some reasons not to use partials? 23:50 - How much volume would be reasonable? 25:27 - Do you find yourself doing partial range of motion on an exercise because the full range of motion is less effective? 40:31 - How do I incorporate partial work into my training? 46:35 - What are your thoughts on duration? 55:17 - Which exercises work well with partials? 1:14:31 - 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! Mike’s Youtube Channel: https://www.youtube.com/c/renaissanceperiodization RP Nutrition Coach Certification: https://info.rpstrength.com/rp-cnc-lvl-1-in-session/
10/19/20221 hour, 16 minutes, 55 seconds
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How to Train Your Rear Delts (Including the 10 Best Exercises)

Ignoring your rear delts is a mistake. Many lifters don’t give much thought to training their rear deltoids because out of sight usually means out of mind. However, training your rear delts properly will not only makes your shoulders look better, it may also reduce your risk of injury and improve your athletic performance. So, it’s time for your rear delts to get their due, and I’m going to help. In this podcast, you’ll learn what the rear delts are, why it’s important to train them, four tips to make your rear delt training as effective as possible, and the best rear delt exercises for size and strength. Listen to this podcast to learn what lean bulking is and how to lean bulk correctly, including how to start bulking, how to make a lean bulking meal plan, how to train while bulking, and more! --- Timestamps: 0:00 - Try Fortify today! Go to https://buylegion.com/fortify and use coupon code MUSCLE to save 20% or get double reward points! 3:52 - What are rear delts? 6:49 - What are the common mistakes that people make when training their shoulders? 8:25 - Rear delt exercise selection 10:08 - How much volume should you do for your rear delts? 11:52 - How do you progress on rear delt exercises? 15:07 - What are your favorite exercises for training rear delts? --- Mentioned on the Show: Try Fortify today! Go to https://buylegion.com/fortify and use coupon code MUSCLE to save 20% or get double reward points!
10/17/202222 minutes, 38 seconds
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Says You! The World Will (and Should) Eventually Go Vegan

Some people believe veganism is the future and that it’s inevitable. Will the vegan diet eventually become the most popular diet in the world? Whether it’s due to animal products becoming too expensive or just no longer being available, it’s certainly a possibility. In this podcast, I’m going to address that potential future and why I don’t think the vegan diet will become more popular any time soon. I’ve written and recorded a lot of evidence-based content over the years on just about everything you can imagine related to building muscle, losing fat, and getting healthy. I’ve also worked with thousands of men and women of all ages and circumstances and helped them get into the best shape of their lives. That doesn’t mean you should blindly swallow everything I say, though, because let’s face it—nobody is always right about everything. And especially in fields like diet and exercise, which are constantly evolving thanks to the efforts of honest and hardworking researchers and thought leaders. This is why I’m always happy to hear from people who disagree with me, especially when they have good arguments and evidence to back up their assertions. Sometimes I can’t get on board with their positions, but sometimes I end up learning something, and either way, I always appreciate the discussion. That gave me the idea for this series of podcast episodes: publicly addressing things people disagree with me on and sharing my perspective. Think of it like a spicier version of a Q&A. So, here’s what I’m doing: Every couple of weeks, I’m asking my Instagram followers what they disagree with me on, and then picking the more common or interesting contentions to address here on the podcast. And in this episode, I’ll be tackling the following . . . A vegan diet will (and should) become the dominant diet in the world. --- Timestamps: 0:00 - Find the Perfect Strength Training Program for You: www.muscleforlife.show/trainingquiz 1:48 - What are your thoughts on vegan eating? 3:04 - Will veganism become the dominant diet? --- Mentioned on the Show: Find the Perfect Strength Training Program for You in Just 60 Seconds: http://www.muscleforlife.show/trainingquiz
10/14/202220 minutes, 25 seconds
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Ben Nemtin on Bucket Lists and Living Without Regrets

The fundamental question of “what should we do with our lives and why?” is an interesting one. With life being finite, I’ve long been fascinated with how to make the most of my time. How can we create more satisfying, meaningful, and fulfilling lives? What types of goals should we aim to achieve? Taking care of our bodies and minds through fitness is one avenue, but there’s more to life than muscles. And so I’m excited to share today’s podcast, which is an interview I recorded with Ben Nemtin all about this topic. In case you’re not familiar with Ben, he’s the #1 New York Times best-selling author of What Do You Want To Do Before You Die? and his new book, The Bucket List Journal, is a practical guidebook for turning your goals and dreams into reality. He’s also the co-founder of The Buried Life movement, and is recognized as one of the World’s Best Motivational Speakers, having delivered over 500 keynotes to brands and Fortune 500 companies around the globe. His work has been featured on The Oprah Winfrey Show, The Today Show, CNN, NBC, FOX, ABC, CBS, and more. In our discussion, Ben and I chat about . . . The value of surrounding yourself with people who inspire you What a “buried life” is and the importance of living authentically to yourself The power of putting your desires on paper The primary reasons people don’t pursue their personal goals Ways to create accountability and how to overcoming fear Using mortality to think about life and motivate yourself The importance of friends and staying in touch with loved ones How to take care of your mental health How to live without regret And more . . . So, if you’re curious about how to foster a more meaningful, satisfying, and fulfilling life, listen to this podcast and let me know what you think! --- Timestamps: 0:00 - Legion VIP One-on-One Coaching: https://www.muscleforlife.show/vip 5:05 - Why did you write this book? 13:02 - What did you learn about yourself through this journey? 15:52 - How do you make time to enjoy your hobbies when you’re trapped in the day-to-day of life? 23:49 - How do you overcome fears? 31:05 - What do you think of the perspective of looking at failures as lessons as oppose to defeat? 37:18 - What is your advice to people who get overwhelmed about future goals? 41:39 - Are there experiences that stand out that were surprisingly meaningful? 48:49 - What is the mental health tool kit? 58:32 - What meaningful experiences changed your life? 1:08:55 - Where can people find you and your work? --- Mentioned on the show: Legion VIP One-on-One Coaching: https://www.muscleforlife.show/vip The Bucket List Journal - https://writeyourlist.com/ Ben’s Instagram: https://www.instagram.com/bennemtin/ Ben’s website: www.bennemtin.com
10/12/20221 hour, 11 minutes, 29 seconds
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8 Simple Life “Hacks” That Improve Happiness, Health, and Success

I’m sharing a collection of simple life “hacks” you can do right now that will improve your happiness, health, success, and well-being. “Hacks” are usually bunk, but these ones actually work and can make a big difference in your life. Listen to this podcast and let me know your thoughts! Do you have any of your own hacks? --- Timestamps: 0:00 - Please leave a review of the show wherever you listen to podcasts and make sure to subscribe! 3:44 - 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/
10/10/20226 minutes, 40 seconds
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Q&A: Best Full-Body Split, PR Attempts, Mini Cuts For Vacation, and More

How can you lose as much fat as possible for an event or vacation a month away? How should you build up to a PR attempt? How can you find your passion? Are sumo deadlifts “cheating?” Should teenagers track calories? Does intermittent fasting improve insulin sensitivity? Lifting advice for people who have to wear suits. All 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 ([email protected]) 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 - My free quiz to answer all your diet questions: www.muscleforlife.show/dietquiz 2:04 - Is it true that IF improves insulin sensitivity, and hence, reduces estrogen levels in men? 3:10 - What do you think is causing massive bodybuilder death rates? 3:32 - What is the best full body workout for training 2 times a week? 5:35 - Do you have any lifting advice for people who have to wear suits? Legs are getting too big from squats. 7:05 - Do you have any tips on getting a girlfriend? 9:39 - As a teen, should I track calories as accurately as possible or just focus on whole foods? 10:31 - Is it better to have breakfast before or after training in the morning? 10:52 - If I miss a day of working out, should I make that day up at the end of the week? 11:38 - Are Legion products in the UK? 11:53 - Should I lower the weight and keep more mind muscle connection or should I keep progressively overloading? 12:59 - How do you like Florida vs D.C.? 15:23 - How many reps and sets do I need to perform on the way up to a PR attempt? 16:05 - What are your thoughts on sumo deadlifts? Do you consider them cheating? 16:49 - How do I do a mini cut for a beach vacation one month away? 18:32 - Should I focus on weight lifting or cardio if all I want to do is lose weight? 19:22 - I only have 30 to 60 minutes a day to work out, what should I prioritize? 20:02 - What is some advice on finding something that you are passionate about? 21:03 - What books or Legion products are you most proud of? 24:22 - What is your favorite breakfast? 24:49 - Can I build muscle without calorie tracking? 26:26 - How important is protein timing? --- Mentioned on the Show: Take this free quiz to get science-based answers to all of your diet questions: www.muscleforlife.show/dietquiz
10/7/202227 minutes, 43 seconds
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John North on Easy (and Effective) Meal Planning

There’s something comforting about knowing exactly what, when, and how much you’re going to eat every day. You never have to think about food, and you’re guaranteed results whether you’re cutting, maintaining, or bulking. That’s the beauty of meal planning. On the other hand, weighing, tracking, planning, preparing, and packaging all of your meals for the day (or week) in advance is very tedious. Is there an easier way? There is, and you’re going to learn all about it in this podcast. Joining me on this podcast is John North, and we’re discussing how to eat without tracking your macros or every gram of food while still improving your body composition and achieving your goals. In case you’re not familiar with John, he and I have been working together behind the scenes for years on articles, books, podcasts, and other content. In fact, he’s the Director of Content for Legion. He’s also completed over 100 triathlons and cross-country, cycling, and adventure races, has squatted and deadlifted over 400 pounds and bench pressed over 300 pounds, and has researched and written for over a dozen organizations, including the National Institutes of Health. So he walks the walk and know a thing or two about helping people get into the best shape of their lives. In our discussion about meal planning, we chat about . . . The basic principles of setting up a meal plan Who should and shouldn’t follow a meal plan Consistency versus precision when it comes to food Why its not necessary to be perfectly accurate with your food intake Strategies for easily reducing your calories without tracking your food A “training wheels” approach to eating “outside of the spreadsheet” And more . . . So, if you’re curious about how to eat and make progress in your fitness without weighing all your food, tracking it, and planning all of your meals, you’re going to enjoy the strategies and tips in this podcast! --- Timestamps: 0:00 - Try Whey+ risk-free today! Go to buylegion.com/whey and use coupon code MUSCLE to save 20% or get double reward points! 6:09 - Should I use meal planning tools? 9:57 - How do I set up a basic meal plan? 14:44 - What are your guidelines with flexible dieting? 16:15 - What are your diet guidelines when cutting? 17:31 - Do you think it's good to follow a meal plan every so often? --- 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!
10/5/202251 minutes, 14 seconds
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How to Lean Bulk (Maximize Muscle Gain, Not Fat)

This episode is all about lean bulking and how to do it correctly. Many people take the “dirty bulk” route, which results often results in gaining weight too quickly, unnecessary fat gain, having to cut too soon, and spinning their wheels. In this podcast, you’ll learn how to set up your diet and your training to maximize muscle growth while minimizing fat gain. Listen to this podcast to learn what lean bulking is and how to lean bulk correctly, including how to start bulking, how to make a lean bulking meal plan, how to train while bulking, and more! Timestamps: 0:00 - Try Pulse today! Go to https://buylegion.com/pulse and use coupon code MUSCLE to save 20% or get double reward points! 2:51 - What is lean bulking? 5:42 - What are the two main methods of bulking? 9:40 - Why do people choose to dirty bulk? 17:00 - How can I start lean bulking? 21:22 - How do I meal plan while lean bulking? 25:17 - How should I train while lean bulking? 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!
10/3/202228 minutes, 17 seconds
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The Best of Muscle For Life: Natural Bodybuilding, Training After a Break, & Productivity Tips

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 natural bodybuilding, a monologue on getting back in the gym after a long break from training, and a motivational episode with my top tips on increasing productivity. 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 the Art and Science of Succeeding in Natural Bodybuilding (Originally published 7/8/2020) How to Get Back Into Weightlifting After a Break from the Gym (With a Training Program!) (Originally published 6/15/2020) Motivation Monday: My 5 Best Tips for Increasing Productivity (Originally published 8/21/2017) And we’ll be starting with number one, Eric Helms on the Art and Science of Succeeding in Natural Bodybuilding. --- Timestamps: 0:00 - My free meal planning tool: buylegion.com/mealplan 5:07 - Eric Helms on the Art and Science of Succeeding in Natural Bodybuilding 18:52 - How to Get Back Into Weightlifting After a Break from the Gym (With a Training Program!) 29:22 - Motivation Monday: My 5 Best Tips for Increasing Productivity --- 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!
9/30/202237 minutes, 22 seconds
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Paul Hough on High-Intensity Interval Training (Everything You Need to Know)

Paul Hough joins me to talk about high-intensity interval training (HIIT). I’ve written about HIIT plenty before, but I wanted to get Paul on the podcast to do a deeper dive on the subject. And HIIT is the subject of one of the chapters in his new textbook, Advanced Personal Training, which aims to turn science into applicable practice for personal trainers. So in this episode we’re chatting all about what HIIT is, how to do it correctly, and even whether you should do it at all. In case you’re not familiar with Paul, I recently shared a webinar I recorded with him for students at Oxford Brookes University in the UK, where Paul is a Senior Lecturer in Sport and Exercise Science. Not only is he a fellow author, but he’s worked with elite-level athletes in tennis and Formula One, and published several studies in academic journals. In our discussion, we chat about . . . What HIIT is (and how to test if you're actually doing a high intensity) Different types of HIIT (and what systems they stress) and their benefits The importance of exercise selection for HIIT Heart rate and when it's appropriate to use and when to use RPE Why you need to regulate intensity (and not just go all-out during every interval) The Afterburn effect and why HIIT isn't "special" for fat loss How HIIT can affect appetite Exercise "snacks" (what they are and the benefits - it’s not food) And more . . . So, if you’re curious about HIIT and want to know more about it, you’re going to enjoy this podcast! --- Timestamps: 0:00 - Legion VIP One-on-One Coaching: https://www.muscleforlife.show/vip 8:34 - What is high intensity interval training, is it the best way to lose fat? 10:58 - Do you correlate exercise intensity to how heavy your breathing is? 14:42 - Is HIIT better for burning calories? 17:40 - How much HIIT do I need to do to be equal to a 30 or 60 minute jog? 19:34 - Does HIIT have more recovery demands on my body? 23:46 - Can you clarify between type 4 and type 6? 28:12 - How does heart rate relate to how hard you’re training? 46:10 - What are your thoughts on everyone including HIIT into their workout routines? 1:04:33 - What is the exercise snacking concept? 1:16:43 - Where can we find you and your work? --- Mentioned on the show: Legion VIP One-on-One Coaching: https://www.muscleforlife.show/vip Paul Hough’s website: www.exerciseandsportscience.com Paul’s textbook Advanced Personal Training: https://www.amazon.com/gp/product/B09HXGDLNT/?tag=mflweb-20 Paul’s Instagram: https://www.instagram.com/the_h0ugh/ Paul’s Twitter: https://twitter.com/the_hough
9/28/20221 hour, 22 minutes, 45 seconds
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12 Diet and Exercise “Hacks” That Actually Work

I’m offering a slew of diet and exercise “hacks” that will immediately boost your results. “Hacks” are usually hogwash, but in this case, I’m sharing simple tips and tweaks that can make a big difference in your nutrition and training. Listen to this podcast and let me know your thoughts! Timestamps: 0:00 - Want 125 quick, easy, and delicious “fitness friendly” recipes? Get The Shredded Chef: https://legionathletics.com/products/books/the-shredded-chef/ 3:47 - What are some diet hacks? 6:43 - What are some exercise hacks? 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/
9/26/202211 minutes, 28 seconds
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Q&A: Cutting Without Counting Macros, “Incomplete” Proteins, Intermittent Fasting, Rep Ranges, and More

Can you successfully cut without counting calories or macros? What are my thoughts on intermittent fasting? Is MSG bad for you? How do you gain strength without size? What’s a reasonable amount of “incompete” protein in your diet? Should you eat fewer calories on rest days? All that and more in this Q&A podcast. This podcast is a Q&A, but it’s a bit different from the kind you’ll typically find here on Muscle For Life. In my usual Q&A episodes, I take a question from email or Instagram and then fully answer it in an episode of the podcast every week. However, 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 ([email protected]) 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 - Find the Perfect Strength Training Program for You: www.muscleforlife.show/trainingquiz 2:13 - Is it possible to go from 16% to 10% body fat without counting macros ? 3:26 - Should we weigh food raw? Does that apply to every food? 3:57 - Favorite overhead tricep movement? 4:04 - Should I separate my cardio sessions from weights? Can I just do cardio after lifting? 4:46 - What are your plans for the recession now that we are through COVID? 5:53 - My form is better with 6-8 reps. Is that still a good rep range for compound lifts? 6:59 - What are your thoughts on intermittent fasting? 7:36 - What is your favorite Whey+ and Pulse flavor? 8:01 - Of total daily protein intake, what do you consider an acceptable amount from incomplete protein sources? 8:53 - Is walking an effective way to lose weight? 9:17 - Do I have to eat less calories on rest days, as my total daily expenditure would be lower? 11:21 - You usually preach 4-6 reps for gaining strength, are you just adding size now? 14:29 - How can I gain strength without size? 15:13 - Best non fitness book you’ve read recently? 16:18 - How bad is MSG for you actually? 17:13 - Would you rather be stuck in an elevator with a tarot reader or a flat earther? 17:45 - I’m a forty year old woman who has never strength trained. Is it too late to gain muscle and strength? --- Mentioned on the Show: Find the Perfect Strength Training Program for You in Just 60 Seconds: http://www.muscleforlife.show/trainingquiz
9/23/202219 minutes, 54 seconds
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Sal Di Stefano on Fear and Propaganda in the Fitness Industry

I’ve had various non-fitness related discussions with my pal Sal Di Stefano (of Mind Pump Media fame) here on the Muscle For Life podcast, but this time we’re combining topics. In this interview, Sal and I chat about the intersection of culture, politics, and health and fitness, and how fear is used to manipulate people. Sound interesting? I don’t want to spoil the discussion, but we cover all sorts of subjects like propaganda in the fitness industry and controlling people with misinformation, toxic masculinity, claims about protein and the environment, veganism, the "body acceptance" movement, government and “conspiracy theories,” and we even speculate on what the future of fitness culture and manipulation in fitness industry might look like. In case you’re not familiar with Sal, he’s a co-host of Mind Pump Media, one of the top fitness podcasts out there. He’s also an author, coach, and repeat guest on my podcast for good reason. While we love to chat about fitness, we also enjoy our conversational jaunts into history, politics, culture, and economics. So, if any of this sounds interesting to you, listen to this podcast and let me know what you think! Oh and beware some of the topics are a bit controversial. So before getting up in arms, remember the discussion is just for fun. :) --- Timestamps: 0:00 - Save 20% on my Phoenix fat-burner! Go to https://buylegion.com/phoenix and use coupon code MUSCLE to save 20% or get double reward points. 9:44 - How do you feel about the progress of misinformation in the fitness industry? 29:03 - Do you think there are good intentions behind misinformation? 42:23 - What are your thoughts about the “noble lies” of the media? 50:15  - What are your thoughts on people who think our conversion is all a conspiracy theory? 1:07:07 - What are your predictions for the next 10 years? 1:09:41 - Do you think we’re going to see a continued trend in America of “living in two different countries?” 1:15:54 - Where can we find you and your work? --- Mentioned on the show: Save 20% on my Phoenix fat-burner! Go to https://buylegion.com/phoenix and use coupon code MUSCLE to save 20% or get double reward points. Dr. Greg Brown on the Science of Transgender Women in Sports: https://legionathletics.com/transgender-sports-controversy/ Sal’s Twitter: https://twitter.com/mindpumpsal Mind Pump Podcast: https://podcasts.apple.com/us/podcast/mind-pump-raw-fitness-truth/id954100822?mt=2
9/21/20221 hour, 17 minutes, 27 seconds
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Research Roundup: Effects of Mental Fatigue, Caffeine vs. Appetite, Lifting Burns Visceral Fat Loss, and More

I’m discussing the latest scientific studies on the ways mental fatigue impacts athletic performance, whether caffeine suppresses your appetite, if knee sleeves benefit your performance, and how weightlifting affects visceral fat loss. Listen now to dive into the science! This podcast is another installment in my Research Roundup 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 ([email protected]) 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 - Save 20% on my Triton fish oil! Go to https://buylegion.com/triton and use coupon code MUSCLE to save 20% or get double reward points. 3:28 - Does mental fatigue impact athletic performance? 18:27 - What are the effects of knee sleeves? 21:42 - How do you reduce visceral fat? 25:11 - Does caffeine have an impact on appetite? Mentioned on the Show: Save 20% on my Triton fish oil! Go to https://buylegion.com/triton and use coupon code MUSCLE to save 20% or get double reward points. My favorite weightlifting cues: https://legionathletics.com/weightlifting-cues/
9/19/202230 minutes, 9 seconds
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Says You! Paleo, Primal, and “Caveman” Diets Are Better than Flexible Dieting

Did early humans have a better, more nutritious diet than we do? That’s the idea behind popular “ancestral eating” diets like paleo and primal. The pitch appeals to people who believe “caveman” hunter-gatherers were stronger, faster, more robust, and just plain healthier than our modern-day selves. Is that true, though? Should we be eating like our ancient ancestors, avoiding more modern foods like grains, dairy, and other processed foods? Will it help us live longer or shed fat effortlessly? In this podcast, I’ll answer these questions and address the topic of “evolutionarily-consistent” eating and dieting. I’ve written and recorded a lot of evidence-based content over the years on just about everything you can imagine related to building muscle, losing fat, and getting healthy. I’ve also worked with thousands of men and women of all ages and circumstances and helped them get into the best shape of their lives. That doesn’t mean you should blindly swallow everything I say, though, because let’s face it—nobody is always right about everything. And especially in fields like diet and exercise, which are constantly evolving thanks to the efforts of honest and hardworking researchers and thought leaders. This is why I’m always happy to hear from people who disagree with me, especially when they have good arguments and evidence to back up their assertions. Sometimes I can’t get on board with their positions, but sometimes I end up learning something, and either way, I always appreciate the discussion. That gave me the idea for this series of podcast episodes: publicly addressing things people disagree with me on and sharing my perspective. Think of it like a spicier version of a Q&A. So, here’s what I’m doing: Every couple of weeks, I’m asking my Instagram followers what they disagree with me on, and then picking the more common or interesting contentions to address here on the podcast. And in this episode, I’ll be tackling the following . . . What are your thoughts on evolutionarily consistent dieting, including those who claim you can get every nutrient necessary for optimal human health from animals, organ meats, fruit, and honey? --- Timestamps: 0:00 - My free quiz to answer all your diet questions: www.muscleforlife.show/dietquiz 4:11 What is evolutionary consistent dieting? 6:15 - Were cavemen healthier? 16:41 - What are the benefits of evolutionary dieting? --- Mentioned on the Show: Take this free quiz to get science-based answers to all of your diet questions: www.muscleforlife.show/dietquiz
9/16/202223 minutes, 1 second
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Greg Doucette on the Truth About Steroids

There’s no doubt steroids can help you get bigger, leaner, and stronger, but they’re not exactly safe. They're also stigmatized, which is why many people who use them do so in secret. So why do people use steroids? How effective are steroids and how safe are they? What are the risks of steroids? Can you just do one cycle to get the benefits without the side effects? What’s the best way to come off of steroids and what’s it like to stop taking them? Are they addictive? These are just some of the questions I ask Greg Doucette in this interview. In case you’re not familiar with him, Greg is an IFBB Pro Bodybuilder, world record-holding powerlifter, coach, author, and Youtuber with over 1.5 million subscribers who’s been open about his steroid use over the years. Because I’ve never used these performance enhancing and muscle building drugs, I thought it would be interesting to chat with someone who has. In this podcast, we discuss . . . Perspectives on who should use steroids and who has "the right" to The risks and effectiveness of steroids Why genetics matter even when it comes to steroids The psychology of coming off steroids and how to do it right Why you can't take just one cycle of steroids as a “cheat code” Why some people downplay the risks of steroids And more . . . So if you’re interested in learning about the pros and cons of steroids and what it’s like to come off of these drugs, listen to this interview! --- Timestamps: 0:00 - Legion VIP One-on-One Coaching: https://www.muscleforlife.show/vip 6:35 - What are your thoughts on the transparency of using steroids? 15:08 - What are the risks and benefits of taking steroids? 18:55 - Can you train less intensely and get a nice physique when taking steroids? 24:41 - Is it important for our body chemistry to be compatible with the steroids we take? 28:04 - What has your steroid journey looked like? Why HRT? 32:41 - Do you think people can take steroids for just one cycle? 35:11 - What are your thoughts on people who disagree with the risks of taking steroids? 39:26 - How do you handle the negative comments online? 45:53 - What is the proper way to come off of steroids? 48:54 - Where can you find you and your work? --- Mentioned on the show: Legion VIP One-on-One Coaching: https://www.muscleforlife.show/vip Greg’s Website: www.gregdoucette.com Greg’s YouTube: https://www.youtube.com/channel/UCLqH-U2TXzj1h7lyYQZLNQQ Greg’s Instagram: https://www.instagram.com/gregdoucetteifbbpro/?hl=en
9/14/202253 minutes, 37 seconds
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You Can't Screw This Fitness Thing Up

Have you ever garbaged down enough food to sedate an elephant and then worried that you’ve botched your diet? Have you ever skipped a workout or five for whatever reason and then despaired that you’ve derailed your progress? We all have. But none of that actually matters. Listen to this podcast to find out how you can fail over and over in fitness and still succeed. I think you’ll enjoy this episode! Timestamps: 0:00 - Please leave a review of the show wherever you listen to podcasts and make sure to subscribe! 2:48 - 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/
9/12/20224 minutes, 49 seconds
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Q&A: “Boring” Training, Cutting and Newbie Gains, Adrenal Fatigue, and More

Will cutting “waste” your newbie gains? Is adrenal fatigue real? Are knee sleeves necessary? Do I ever get bored of my workout routine? Should you take every set to failure? Can foam rolling help muscle growth? Should you increase energy flux? All that and more in this Q&A podcast. This podcast is a Q&A, but it’s a bit different from the kind you’ll typically find here on Muscle For Life. In my usual Q&A episodes, I take a question from email or Instagram and then fully answer it in an episode of the podcast every week. However, 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 ([email protected]) 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 - My free meal planning tool: buylegion.com/mealplan 3:11 - Does cutting make our body less responsive to training? 5:21 - What is best, 4x10 reps or 3x4-6 reps? 12:19 - Do you get bored of your workout routine? 12:58 - Do you have any advice for sleep apnea? 13:43 - What were your calories on your last cut? 15:15 - Do you consider knee sleeves necessary for squatting? 15:46  - Is it possible to plateau in a weight loss journey if you don't eat enough protein? 16:12 - Should I be bracing my muscles when I’m lifting or should I be loose and tensionless? 17:41 - Is it good or bad to take every set to failure? 19:31 - Why can’t we all stop hating each other and just get along? 20:18 - Is adrenal fatigue a real thing? 21:25 - What are your thoughts on occasionally training for a pump because I enjoy it? 22:09 - Can cold showers after a workout blunt inflammation response? 23:06 - What are your thoughts on energy flux? 27:36 - Does foam rolling after a workout help with muscle growth? --- 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!
9/9/202228 minutes, 55 seconds
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Steve Magness on Doing Hard Things

Steve MagnessHave we been thinking about real toughness the wrong way? How can we reliably and practically build our resilience beyond “just pushing through” to overcome challenges? These are the questions Steve Hall explores in his latest book, Do Hard Things, and it’s what we talk about in this interview. This book is Steve’s attempt to help athletes, parents, business leaders, and everyone in between navigate life’s difficult moments. Gritting your teeth and pushing through the pain aren't always the best approaches, and Steve has explored the science and psychology behind real resilience and shares it in this book. He provides a roadmap for dealing with life’s challenges and achieving high performance that makes us happier, more successful, and better people. In case you’re not familiar with Steve, he’s a performance scientist and expert who coaches both Olympic athletes and executives. He’s also the author of many books, including Peak Performance (with Brad Stulberg), The Passion Paradox, and The Science of Running. All this is why he’s been on my podcast before, and why I was excited to have him back on. In our discussion, we chat about . . . Being creative, writing books, and boredom Misattribution of physiological signals How to change negative self talk and “create space” Why you should do hard things to cultivate inner strength Balancing doing hard things with recovery And more . . . So if you’re interested in flipping the script on what it means to be resilient, you don’t want to miss this interview! Timestamps: 0:00 - The Little Black Book of Workout Motivation: https://legionathletics.com/products/books/the-little-black-book-of-workout-motivation/ 4:35 - Do you like to work on one project at a time or several projects? 6:56 - What are your thoughts on doing creative work when you’re bored? 11:10 - What are some tips for getting into the creative mindset? 16:47 - Why did you want to write a book on this topic? 20:30 - What are some of the tools to handle life’s challenges? 31:56 - Can you give us examples of how you can change negative self talk to positive? 40:42 - What are your thoughts on doing hard things and experiencing discomfort? 45:14 - What are your thoughts on balancing relaxation and doing hard things? 59:20 - Where can we find you and your work? 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/ Do Hard Things: https://www.amazon.com/gp/product/B09GRDXXCP/?tag=mflweb-20 Steve’s Website: www.stevemagness.com Steve’s Twitter: https://twitter.com/stevemagness Steve’s Instagram: www.instagram.com/stevemagness
9/7/20221 hour, 50 seconds
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Research Roundup: Ginseng For Testosterone, Best Lifting Cues, Boost Your Steps, and More

Can adding a minimal amount of walking enhance your results by 50%? Does ginseng boost testosterone? Do artificial sweeteners enhance or inhibit weight loss? What type of lifting cues work best? I’m covering the latest research on these topics in this podcast. This podcast is another installment in my Research Roundup 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 ([email protected]) 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 - Save up to 30% during our big Labor Day Sale! https://buylegion.com/ 2:39 - Can boosting your step count make your cardio workouts more effective? 9:03 - How can weight lifting cues help during training? 13:20 - What are the effects of artificial sweeteners? 19:13 - Does ginseng boost testosterone? Mentioned on the Show: Save up to 30% during our big Labor Day Sale! Go to buylegion.com and use coupon code MUSCLE to save 20% on any non-sale items or get double reward points! My favorite weightlifting cues: https://legionathletics.com/weightlifting-cues/
9/5/202226 minutes, 3 seconds
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The Best of Muscle For Life: Powerbuilding, Beating Cravings, & Peak Performance

In this installment of the Best of Muscle For Life, you’ll hear hand-picked clips from three popular MFL episodes: an interview with Kyle Hunt on “powerbuilding” for getting bigger and stronger, a monologue on beating food cravings, and a book club episode with my top takeaways from Peak Performance. 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: Kyle Hunt on Using “Powerbuilding” to Get Bigger and Stronger (Originally published 6/29/2020) How to Beat Food Cravings and Stick to Your Diet (Originally published 7/1/2020) Book Club: Peak Performance by Brad Stulberg and Steve Magness (Originally published 9/29/2017) And we’ll be starting with number one, Kyle Hunt on Using “Powerbuilding” to Get Bigger and Stronger. Timestamps: 0:00 - Find the Perfect Strength Training Program for You: www.muscleforlife.show/trainingquiz 1:36 - Kyle Hunt on Using “Powerbuilding” to Get Bigger and Stronger 10:55 - How to Beat Food Cravings and Stick to Your Diet 19:06 - Book Club: Peak Performance by Brad Stulberg and Steve Magness Mentioned on the Show: Find the Perfect Strength Training Program for You in Just 60 Seconds: http://www.muscleforlife.show/trainingquiz
9/2/202225 minutes, 53 seconds
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Mike Matthews on Becoming a Successful Fitness Entrepreneur

This podcast is a bit different because rather than interviewing a guest, I’m sharing an interview of me. Specifically, I recorded a webinar for students at Oxford Brookes University in the UK, in which I shared business advice for students who wish to start a health or fitness business or for fitness professionals who wish to grow their existing business. I was interviewed by professor Paul Hough, a Senior Lecturer in Sport and Exercise Science at the university. Not only is he a fellow author, but he’s worked with elite-level athletes in tennis and Formula One, and published several studies in academic journals. In our discussion, we chat about . . . Writing books (and why you need to enjoy it if you're going to do it) How to use content marketing to help people The time management structure I use for projects and my daily schedule My system for taking notes on what I read How I deal with procrastination My favorite part of being an entrepreneur Marketing, "micro yeses,” and how to price your goods and services And more . . . So, if you have your own health and fitness business or are interested in starting one, or you’re just curious to hear a bit of my story and about the business side of my work, you’re going to enjoy this podcast! Timestamps: 0:00 - Save up to 30% during our big Labor Day Sale! https://buylegion.com/ 7:23 - What do you attribute the success of your first book to? 14:35 - Do you think there is pressure for new trainers to write books? 24:00 - What time management strategies do you use to manage all the projects you’re involved with? 37:24 - Do you ever procrastinate? 40:10 - Do you use a calendar or a to-do list? 44:31 - What is your favorite aspect of being an entrepreneur? 51:12 - When you say that your supplements aren’t necessary, is it to be different or is it a philosophy you’re passionate about? 57:50 - How do you place monetary value on your servicing when establishing a business? How do you place yourself competitively without undervaluing yourself? Mentioned on the show: Save up to 30% during our big Labor Day Sale! Go to buylegion.com and use coupon code MUSCLE to save 20% on any non-sale items or get double reward points!
8/31/20221 hour, 16 minutes, 1 second
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The Best Way to Position Your Knees and Toes When You Squat

One of the most controversial topics in fitness is whether you should allow your knees to go over your toes during the squat. Some say that allowing your knees to extend beyond your toes will cause knee pain and injury, while others say preventing your knees from traveling forward is the real problem. Who’s right and what does science say about this topic? Listen to this podcast to learn the answer, along with my tips on how to squat safely and keep your knees healthy and pain-free! --- Timestamps: 0:00 - Try Whey+ risk-free today! Go to buylegion.com/whey and use coupon code MUSCLE to save 20% or get double reward points! 3:16 - Why is knees over toes when squatting highly debated? 8:17 - What are some tips to avoid knee pain when squatting? --- 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!
8/29/202217 minutes, 33 seconds
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Q&A: Daily Supplement Routine, Maintaining Motivation, Chiropractors, and More

What’s my daily supplement regimen? How long does it take to go from skinny to jacked? How can you stay motivated during a long period of weight loss? What’s better, LISS or HIIT? Is it worth going to a chiropractor? Is 10,000 steps per day a good walking goal? All that and more in this Q&A podcast. This podcast is a Q&A, but it’s a bit different from the kind you’ll typically find here on Muscle For Life. In my usual Q&A episodes, I take a question from email or Instagram and then fully answer it in an episode of the podcast every week. However, 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 ([email protected]) 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 - My free quiz to answer all your diet questions: www.muscleforlife.show/dietquiz 1:48 - What was wrong with your shoulders and how did you fix it? 6:33 - How many of your supplements do you take daily? 10:01 - How many years will it take me to get from skinny to jacked? 10:21 - What are your thoughts on Elon Musk buying Twitter? 10:52 - What is your favorite razor for shaving? 11:22 - What is the best way to keep motivation when on a weight loss journey? 13:20 - Is LISS cardio better than HIIT for losing weight? 14:23 - What are your thoughts on Carnivore MD? 15:44 - Is it normal to feel more sore after workouts during a cutting phase? 16:51 - What are your thoughts on 10k steps a day? 17:14 - Are you still trying to learn German? 18:41 - Are chiropractors worth it for gym goers? 19:18 - Does intermittent fasting reduce testosterone for young young men? --- Mentioned on the Show: Take this free quiz to get science-based answers to all of your diet questions: www.muscleforlife.show/dietquiz
8/26/202220 minutes, 54 seconds
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How Josh Lost 50 Pounds and Maintains Being in the Best Shape of His Life

In this podcast, I interview Josh, who I coached through his weight loss journey to lose 50 pounds, get in the best shape of his life, and learn the skills and habits to stay that way for life. Josh has always struggled with his weight. He was one of the biggest kids in his class ever since grade school and stayed that way until he was a teenager. Eventually he lost some weight, but because he didn’t know the fundamentals of energy balance, macronutrients, and strength training, he kept rebounding when his home life got busier, his job got more stressful, or when he just became complacent and reverted to old habits. Well, one day at the gym (where Josh and I met and became friends), he asked me to just tell him what to eat to lose weight. Without explaining any of the science, I gave him a dead simple plan of a calorie range and a protein target. He was shocked at the simplicity. But he followed the plan and immediately started seeing results. Since then, he’s worked with my team to go from 250 pounds down to 200 pounds, and his relationship with food has completely changed. He no longer views delicious, calorie-dense junk foods as rewards for cardio, gets “hangry,” or binges. And best of all, he’s been able to maintain his new physique and feel great in his clothes. So in this interview, Josh and I chat about his story of how he finally got in shape, and learned how to prevent rebound weight gain, maintain habits while busy with family life and work, and change the way he views food and nutrition. If you’re looking for a jolt of inspiration and like motivational stories, definitely listen to this episode! Timestamps: 0:00 - Legion VIP One-on-One Coaching: https://www.muscleforlife.show/vip 7:15 - What has your fitness journey been like since we met? 25:23 - How has your relationship with food changed? 33:39 - Have you noticed benefits in other areas in your life? 45:53 - What is next in your fitness journey? 47:51 - How have you dealt with cravings? Mentioned on the show: Legion VIP One-on-One Coaching: https://www.muscleforlife.show/vip Legion Whey+ Protein Powder: Try Whey+ risk-free today! Go to buylegion.com/whey and use coupon code MUSCLE to save 20% or get double reward points!
8/24/202258 minutes, 15 seconds
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Research Roundup: Shortest Effective Workouts, Activity Trackers Inaccurate, Foam Rolling for Recovery, and More

What's the best training program if you have minimal time? Does foam rolling enhance recovery? Are activity trackers accurate enough to help you estimate calories burned? Do rack pulls (partial deadlifts) help you get stronger? I’m covering the latest research on these topics is in this podcast. This podcast is another installment in my Research Roundup 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 ([email protected]) 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 - The Little Black Book of Workout Motivation: https://legionathletics.com/products/books/the-little-black-book-of-workout-motivation/ 4:02 - How do you make the most of training if you have little time? 15:42 - How can partial range of motion deadlift training help you get stronger? 23:50 - Does foam rolling help your muscles recover after training? 27:57 - Are activity trackers an accurate way to estimate calorie expenditure? --- 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/
8/22/202235 minutes, 20 seconds
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Says You! The Risks of Bench Pressing Outweigh the Benefits

The bench press is a staple of strength training and hypertrophy programs. However, some people claim that it’s dangerous and that its benefits aren’t worth the risks, especially for the shoulders. Is that true though? Is the bench press an injury waiting to happen? In this podcast, I’ll answer that and provide my tips for bench pressing as safely and effectively as possible. I’ve written and recorded a lot of evidence-based content over the years on just about everything you can imagine related to building muscle, losing fat, and getting healthy. I’ve also worked with thousands of men and women of all ages and circumstances and helped them get into the best shape of their lives. That doesn’t mean you should blindly swallow everything I say, though, because let’s face it—nobody is always right about everything. And especially in fields like diet and exercise, which are constantly evolving thanks to the efforts of honest and hardworking researchers and thought leaders. This is why I’m always happy to hear from people who disagree with me, especially when they have good arguments and evidence to back up their assertions. Sometimes I can’t get on board with their positions, but sometimes I end up learning something, and either way, I always appreciate the discussion. That gave me the idea for this series of podcast episodes: publicly addressing things people disagree with me on and sharing my perspective. Think of it like a spicier version of a Q&A. So, here’s what I’m doing: Every couple of weeks, I’m asking my Instagram followers what they disagree with me on, and then picking the more common or interesting contentions to address here on the podcast. And in this episode, I’ll be tackling the following . . . The risks posed to the shoulders outweigh the benefits of the bench press. --- Timestamps: 0:00 - My free meal planning tool: buylegion.com/mealplan 2:46 - What is the barbell bench press? 4:21 - What are the downsides and risks of bench pressing? 6:31 - How do you bench press correctly? 12:33 - How should I program bench pressing into my training? 21:35 - What are some tips to bench press without creating shoulder pain? --- 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!
8/19/202224 minutes, 1 second
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James Nestor on the Art and Science of Breathing

Breathing might sound like a boring topic. It’s our most basic biological function, and something we do unconsciously every day. So, it may seem shocking that a book with the title Breath could become a New York Times bestseller. The reality is breathing is a lot more fascinating than many people realize, and how you do it can have drastic effects on your health. That’s something James Nestor (the author of Breath) discovered while researching his book, which explores how humans have lost the ability to breathe properly and how it affects our health in various ways, including snoring, sleep apnea, asthma, autoimmune disease, and allergies. And all that is why I invited James onto the podcast to discuss this often-ignored aspect of everyday life and how we can change our breathing habits to improve our lives. In this interview, James and I discuss . . . Why you’re probably a mouth breather (even if you think you’re not) How breathing affects sleep and what you can do to fix snoring Resonant, coherent breathing and how it affects mental and physical health Tips on how to breathe and what to do in between sets in the gym And more . . . In case you’re not familiar with James, he’s an author and journalist who has written for Scientific American, Outside Magazine, BBC, The New York Times, The Atlantic, National Public Radio, and more. So, if you're at all curious how your breathing technique is affecting your health, and what you can do to improve your breathing patterns, sleep, and more, don’t miss this podcast! --- Timestamps: 0:00 - Try Recharge today! Go to https://buylegion.com/recharge and use coupon code MUSCLE to save 20% or get double reward points! 4:06 - What inspired you to write the book Breath? 5:17 - Why are we the worst breathers? 10:22 - What are some of the negative effects of bad breathing habits? 12:03 - Can you explain “mouth taping”? 14:32 - How does mouth tapping while sleeping affect sleep cycles and stress levels? 16:16 - Can we train ourselves to breathe better? 19:04 - Do you recommend any breathing routines? 20:41: - What do you mean by breathing at a slower rhythm 25:01 - Can you explain some mouth taping techniques? 28:57 - Are there some symptoms of mouth breathing during your sleep? 31:39 - How to deal with tape adhesive? 41:52 - Is there anything you would like to add? 47:26 - Do breathing techniques benefit recovery during workouts? 50:57 - Where can we 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! Breath: https://www.amazon.com/Breath-New-Science-Lost-Art/dp/0735213615/?tag=mflweb-20 James Nestor’s Website: www.mrjamesnestor.com
8/17/202253 minutes, 24 seconds
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What Really Makes People Fat?

Many people believe a lot of different things can make them fat. Common culprits are stress, bad gut bacteria, hormones, genetics, slow metabolisms, insulin, large plates and bowls, alcohol, and even undereating. So what’s the real cause? What actually makes people fat? You’re going to find out in this podcast. Timestamps: 0:00 - Please leave a review of the show wherever you listen to podcasts and make sure to subscribe! 1:30 - Legion VIP One-on-One Coaching: https://www.muscleforlife.show/vip Mentioned on the Show: Legion VIP One-on-One Coaching: https://www.muscleforlife.show/vip
8/15/20225 minutes, 13 seconds
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Q&A: Dead Hangs, Greens Vs. Veggies, Saunas, Genetic Testing, and More

How can dead hangs reduce shoulder pain? Is genetic testing worth it for health purposes? How can you get biceps veins and increase vascularity? Are there limits to progressive overload? Should you use a sauna before or after training? Does cryotherapy improve recovery? How can you stay satiated while on a diet? How can you model healthy behavior for kids? All that and more in this Q&A podcast. This podcast is a Q&A, but it’s a bit different from the kind you’ll typically find here on Muscle For Life. In my usual Q&A episodes, I take a question from email or Instagram and then fully answer it in an episode of the podcast every week. However, 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 ([email protected]) 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 - Find the Perfect Strength Training Program for You: www.muscleforlife.show/trainingquiz 2:02 - Why is Legion’s Casein+ the only thing I taste while having covid? 2:52 - Do you recommend genetic testing for health reasons? 5:11 - Is vegan protein a source of vegetables? 7:48 - What are your thoughts on the Will Smith and Chris Rock incident? 8:18 - What do you think your shoulder pain was a result of? 11:39 - How can I feel full during a calorie deficit? 15:54 - Is there a limit to progressive overload? 17:08 - Do you have any advice for modeling healthy behaviors for kids? 18:56 - Do you recommend any fat burners that actually work? 20:17 - How to increase bicep veins and visual vascularity? 20:52 - Does cryotherapy work? 22:52 - What are your predictions for the year 2030? 23:06 - What are your most recommended history books? 25:05 - Should I use the sauna before or after workout? 25:25 - If you could only choose one Legion product what would it be? 23:44 - Should I take Pulse before all my workouts or just lifting? 27:07 - What do you love most about your wife? Mentioned on the Show: Find the Perfect Strength Training Program for You in Just 60 Seconds: http://www.muscleforlife.show/trainingquiz
8/12/202228 minutes, 43 seconds
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Steve Hall on How to Program Effective Specialization Routines

Whether you have lagging or weak muscle groups, or just want to focus your efforts and grow certain body parts faster than others, specialization routines can help you. These specialization training blocks involve prioritizing specific muscle groups to get them to grow faster while maintaining your size and strength in other muscle groups. In this episode, Steve Hall offers tips and guidance everyone can use if they’re interested in trying a specialization routine. In our discussion, Steve and I discuss . . . What specialization routines are and when it's appropriate to try a specialization routine Examples of how specialization routine might look Whether you can prioritize more than one muscle group at once How exercise selection and rep ranges play a role in specialization routines Duration of specialization training blocks And more . . . In case you’re not familiar with Steve, he’s a competitive natural bodybuilder and the founder of Revive Stronger, where he uses his decade-plus of experience in the gym to coach his clients. He’s also a fellow podcaster, hosting the Revive Stronger Podcast, on which he shares evidence-based bodybuilding content. So, if you've ever wondered about whether you should try a specialization routine or how you’d program your own to grow certain muscle groups faster, you’re going to enjoy this podcast! --- Timestamps: 0:00 - Try Pulse today! Go to https://buylegion.com/pulse and use coupon code MUSCLE to save 20% or get double reward points! 7:20 - What are specialization routines? 10:15 - Why can’t you just grow all your muscles together? 15:30 - Can a decade of specialization training get you to your best physique ever? 20:41 - When do you suggest starting specialization training? 24:20 - Why can’t I maximize the growth of every muscle? 29:33 - How much upper body training can I do without the wheels falling off? 32:06 - What are examples of a specialization routine? 38:00 - Can I specialize a pair of muscle groups when training? 55:14 - What should my rep ranges look like with specialization training? 1:05:42 - What are your thoughts on duration? 1:11:40 - Where can we 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! Steve’s Instagram: https://www.instagram.com/revivestronger Steve’s Website: https://revivestronger.com/
8/10/20221 hour, 13 minutes, 7 seconds
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Book Club: My Top 5 Takeaways from The Five Love Languages by Gary Chapman

These are my key takeaways and notes from Gary Chapman’s The Five Love Languages. “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 is 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! 4:28 - Triumph Male & Female are 25% off this week only! Go to buylegion.com/triumph and use coupon code MUSCLE to save 20% on anything else you order or get double reward points! --- Mentioned on the Show: Triumph Male & Female are 25% off this week only! Go to buylegion.com/triumph and use coupon code MUSCLE to save 20% on anything else you order or get double reward points!
8/8/202213 minutes, 57 seconds
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The Best of Muscle For Life: Nutrition for Athletes, How Fast You Can Lose Fat, & Cold Showers

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. Susan Kleiner on “power eating” and sports nutrition, a monologue on how fast you can “safely” lose body fat, and a motivational piece explaining why I took cold showers every day for a year. 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. Susan Kleiner on “Power Eating” for Optimal Athletic Performance (Originally published 7/15/2020) How Fast Can You "Safely" Lose Fat (Before Losing Muscle)? (Originally published 9/18/2020) Motivation Monday: I Took A Cold Shower (Almost) Every Day for a Year. Here’s What Happened. (Originally published 3/12/2018) And we’ll be starting with number one, Susan Kleiner on “Power Eating” for Optimal Athletic Performance. Timestamps: 0:00 - My free quiz to answer all your diet questions: www.muscleforlife.show/dietquiz 4:31 - Dr. Susan Kleiner on “Power Eating” for Optimal Athletic Performance 20:09 - How Fast Can You "Safely" Lose Fat (Before Losing Muscle)? 31:31 - Motivation Monday: I Took A Cold Shower (Almost) Every Day for a Year. Here’s What Happened. Mentioned on the Show: Take this free quiz to get science-based answers to all of your diet questions: www.muscleforlife.show/dietquiz
8/5/202240 minutes, 50 seconds
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Grant Tinsley on the Science of Measuring Your Body Fat

Are all body fat scales equally inaccurate? Are some accurate enough to actually be useful when tracking our body composition? That’s what Dr. Grant Tinsley wanted to test in the latest study out of his lab, and he’s discussing the surprising results in this interview. Many fitness enthusiasts want to track their body fat levels and body composition to keep tabs on their progress and ensure their training and diet are on the right track. So it’s no surprise that many have been tempted to buy relatively inexpensive body fat scales and home devices that claim they can assess your body composition just by stepping on a scale or holding special electrodes. I’ve never recommended these devices due to their inaccuracy, but are some bio-electrical impedance analysis (BIA) devices good enough to actually help people keep track of their body composition? That’s exactly what Dr. Grant Tinsley wanted to find out and what he and his team put to the test in their latest study. Grant and his colleagues bought some of the most popular BIA devices off of Amazon and compared their results with current gold-standard methods and expensive devices to determine how useful these tools really are. So, how accurate are BIA body fat scales, why do some work better than others, can they actually be useful for tracking your body composition, and how can you get consistent and accurate readings with them? You’re going to find out in this podcast. In case you’re not familiar with Grant, he’s an Associate Professor at Texas Tech University, the Director of the Energy Balance & Body Composition Laboratory, and is a Certified Strength and Conditioning Specialist (CSCS) and Certified Sports Nutritionist (CISSN). He has over 150 peer-reviewed journal articles and abstracts, with his major research interests being sports nutrition strategies, body composition assessment techniques, and intermittent fasting in active populations. So, he’s the perfect guest to talk all about body composition measurement and discuss his new research on BIA devices. Press play to listen to our discussion! --- Timestamps: 0:00 - Try Pulse today! Go to https://buylegion.com/pulse and use coupon code MUSCLE to save 20% or get double reward points! 4:30 - What is body composition and how accurately do home devices assess that? 21:09 - Do you recommend these devices? 30:17 - Did you come across any useful devices doing your experiments? 35:04 - What are other methods to accurately calculate body composition at home? 46:23 - What is three dimensional optimal imaging? 47:37 - What are your thoughts on the expensive machines found at gyms? 51:01 - What is the accuracy of the army body fat equation? 56:31 - What are some controlled factors we can practice for consistent readings? 59:08 - Where can we 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! Grant’s Instagram: https://www.instagram.com/grant_tinsley_phd Grant’s Website: www.granttinsley.com Pre-registered study: https://clinicaltrials.gov/ct2/show/NCT05026697
8/3/20221 hour, 1 minute, 9 seconds
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Q&A: Dad Bods, Bending Your Back on Deadlifts, Advice for Young Adults, and More

Do women actually prefer dad bods? Is it ok to bend your back on deadlifts? What’s the best way to lose visceral fat? Do electrical muscle stimulators work? Can a high-protein diet lower your testosterone? Who do I idolize? When can kids start lifting? All that and more in this Q&A podcast. This podcast is a Q&A, but it’s a bit different from the kind you’ll typically find here on Muscle For Life. In my usual Q&A episodes, I take a question from email or Instagram and then fully answer it in an episode of the podcast every week. However, 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 ([email protected]) 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 - Shop Legion Supplements Here: https://buylegion.com/ and use coupon code MUSCLE to save 20% or get double reward points! 4:13 - Do women prefer ”dad bods”? 6:06 - Do you have any advice for 24 year olds that want to achieve greatness in their lives? 6:48 - Who do you look up to? 7:25 - Is it okay to bend your back a little when doing deadlifts? 9:09 - Do you use any recreational drugs? 10:12 - What is a good age for a kid to start weight training? 11:28 - What is the best way to lose visceral fat? 12:29 - Should I train a muscle group once or twice a week? 15:44 - Is it true that a high protein diet lowers your testosterone? 17:34 - How do I know if I’m not a beginner anymore? 18:29 - Are electrical muscle stimulators worth it? 18:44 - Are steroids for pussies? Mentioned on the Show: Shop Legion Supplements Here: https://buylegion.com/ and use coupon code MUSCLE to save 20% or get double reward points!
8/2/202220 minutes, 15 seconds
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How to Get Stronger With Remote Voluntary Contraction

Remote voluntary contraction sounds like technical mumbo jumbo, but is actually a pretty simple concept to understand and very practical. You'll immediately be able to use this whenever your next workout is to perform better in the gym. What's more, you’ll be able to use remote voluntary contraction regardless of your programming and you won't have to make any programming changes. You can keep doing the exercises that you always do and train exactly the way that you are training, but by including this remote voluntary contraction technique in your training, you’re going to be stronger. So what is remote voluntary contraction, how does it work, how effective is it, and how can you use it in your training? You’re going to find out in this podcast. --- Timestamps: 0:00 - Legion VIP One-on-One Coaching: https://www.muscleforlife.show/vip 3:20 - What is remote voluntary contraction? 7:37 - Why does remote voluntary contraction work? 9:52 - How big of a difference will this make? 11:46 - How do I implement remote voluntary contraction into my training? --- Mentioned on the Show: Legion VIP One-on-One Coaching: https://www.muscleforlife.show/vip
8/1/202216 minutes
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Research Roundup: Hyperventilating Helps Lifting, Low-Carb Lowers Testosterone, Exercise Variations Improve Gains, and More

Does hyperventilating between sets help you get more reps? Does using exercise variations help you gain muscle and strength faster? Can low-carb dieting actually reduce your testosterone levels? Are expensive forms of creatine actually effective? Answers from the latest research on these topics is in this podcast. This podcast is another installment in my Research Roundup 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 ([email protected]) 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 - Which of my books is right for you? Take my quiz and find out: www.muscleforlife.show/bookquiz 2:40 - Does exercise variation cause more muscle growth? 8:44 - Can hyperventilating between sets boost performance? 12:20 - What is the most cost effective form of creatine? 15:44 - Does a low carb, high protein diet affect testosterone levels in healthy men? --- Mentioned on the Show: Find the Perfect Mike Matthews Book and Program for You in Just 60 Seconds: http://www.muscleforlife.show/bookquiz
7/29/202223 minutes, 9 seconds
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Kyle Hunt on Writing, Reading the Right Books, Marketing, and More

Kyle Hunt and Mike Matthews talk shop about business and marketing, what it’s like writing books, how they decide what books to read and why, how they efficiently get the most out of those books and put the information they learn to use, and more. This podcast is a low-key discussion with my buddy Kyle Hunt where we share a “behind the scenes” look at the process of writing, revising, publishing, and marketing books, how we pick and choose books to read, how we take notes and learn from those books, and more. Specifically, we chat about . . . The “sausage process” of writing books and what it’s like working with editors How we revise and update books to take them from “minimum viable product” to masterwork How we decide what books to read (and how we take notes) Publishing books and marketing them The “magic” of finding the right timing for a business or idea And more . . . In case you’re not familiar with Kyle, he’s a repeat podcast guest and author of several books, including Bodybuilding For Beginners and Strength Training For Beginners. He’s also a competitive powerlifter, coach, owner of Hunt Fitness, and podcaster, who’s the host of The Absolute Strength Podcast, which I’ve been a guest on a number of times. So, if you’re at all curious about what it takes to write a book, what the research and editing process looks like, or just want to hear two authors chat about business, marketing, and writing, I think you’ll enjoy this podcast! Press play and let me know what you think! --- Timestamps: 0:00 - Try Fortify risk-free today! Go to buylegion.com/fortify and use coupon code MUSCLE to save 20% or get double reward points! 5:25 - With so many projects you want to do, how do you choose the next one? 9:31 - How do you know when a product is done? 11:02 - How do you choose books to read? 13:16 - Do you like ebooks or physical books and why? 27:20 - Do you read one book at a time? 32:06 - Where can people find you and your work? 32:31 - Are you working on a new book? 36:21 - How important is timing when it comes to business? --- Mentioned on the show: Try Fortify risk-free today! Go to buylegion.com/fortify and use coupon code MUSCLE to save 20% or get double reward points! Kyle Hunt’s Absolute Strength Podcast: https://podcasts.apple.com/us/podcast/the-absolute-strength-podcast/id1146086687 Kyle Hunt’s Instagram: https://www.instagram.com/huntfitness/
7/27/202247 minutes, 15 seconds
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Q&A: Butt Wink, “Fat Freezing,” Cheat Meals, Starting a Blog, and More

What’s my go-to evening snack? Should you try “fat freezing?” How do you fix butt wink? How long will it take to get down to 10% body fat? How much does muscle boost your TDEE? All that and more in this Q&A podcast. This podcast is a Q&A, but it’s a bit different from the kind you’ll typically find here on Muscle For Life. In my usual Q&A episodes, I take a question from email or Instagram and then fully answer it in an episode of the podcast every week. However, 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 ([email protected]) 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 - Try Pulse today! Go to https://buylegion.com/pulse and use coupon code MUSCLE to save 20% or get double reward points 5:05 - Should I avoid cheat meals while cutting? 6:09 - Should you subtract calories that your body doesn’t process? 7:03 - How long should it take me to go from 15% body fat to 10%? 8:11 - Do you need to take beta-alanine everyday for it to be effective? 8:38 - Are you a whore? 8:56 - What is your go to late night snack? 9:32 - How many hours do you workout a week? 10:37 - What are your thoughts on butt wink while squatting? 11:15 Do you recommend giving children multivitamins? Which ones do you recommend? 12:04 - What are your thoughts on fat freezing? 12:40 - How long do I need to sit outside of Legion headquarters and honk until I got free Pulse? 12:58 - Should I drink a gallon of water everyday? 13:24 - Which is better, a fabric or leather living belt? 13:56 - Are cold showers after training good or bad? How long should they be? 14:51 - Do you have tips for a successful blog? 18:27 - What is the best leg session? 19:03 - How much of an effect does muscle have on total daily expenditure? 20:18 - Which of your books are you most proud of? 21:51 - Should I use lean body mass or scale weight when trying to workout marcos? --- 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!
7/26/202223 minutes, 48 seconds
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How to Use Muscle Memory for Faster Muscle Growth

Many people are afraid of losing muscle, especially when they can't train. The good news is it takes a lot longer to lose muscle when you stop training than many people think. And the even better news is if you do lose actual muscle tissue, there’s something called muscle memory.  In this podcast, I’m going to describe what this phenomenon is, how it works physiologically, and how you can take advantage of it. Can we actually use muscle memory to “hack” muscle building by purposely de-training? You’re going to find out in this podcast. --- Timestamps 0:00 - Legion VIP One-on-One Coaching: https://www.muscleforlife.show/vip 4:01 - What is muscle memory? 5:45 - How does muscle memory work? 12:44 - Can we use muscle memory to hack muscle building and grow faster? --- Mentioned on the Show: Legion VIP One-on-One Coaching: https://www.muscleforlife.show/vip
7/25/202219 minutes, 13 seconds
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Says You! The High-Bar Squat Is Better than the Front Squat

Is the high-bar squat more effective than the front squat for targeting your quads? Or does the front squat beat the high-bar back squat? What does research say about these variations of the squat and how they affect muscle activation? I’ve written and recorded a lot of evidence-based content over the years on just about everything you can imagine related to building muscle, losing fat, and getting healthy. I’ve also worked with thousands of men and women of all ages and circumstances and helped them get into the best shape of their lives. That doesn’t mean you should blindly swallow everything I say, though, because let’s face it—nobody is always right about everything. And especially in fields like diet and exercise, which are constantly evolving thanks to the efforts of honest and hardworking researchers and thought leaders. This is why I’m always happy to hear from people who disagree with me, especially when they have good arguments and evidence to back up their assertions. Sometimes I can’t get on board with their positions, but sometimes I end up learning something, and either way, I always appreciate the discussion. That gave me the idea for this series of podcast episodes: publicly addressing things people disagree with me on and sharing my perspective. Think of it like a spicier version of a Q&A. So, here’s what I’m doing: Every couple of weeks, I’m asking my Instagram followers what they disagree with me on, and then picking the more common or interesting contentions to address here on the podcast. And in this episode, I’ll be tackling the following . . . “The high-bar back squat is better for targeting the quads than the front squat.” --- Timestamps: 0:00 - Which of my books is right for you? Take my quiz and find out: www.muscleforlife.show/bookquiz 2:37 - What is the high bar back squat? 4:13 - What is the front squat?  5:27 - What are the benefits of front squat? 8:31 - What are the key takeaways? --- Mentioned on the Show:  Find the Perfect Mike Matthews Book and Program for You in Just 60 Seconds: http://www.muscleforlife.show/bookquiz
7/22/202213 minutes, 58 seconds
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How Jose Lost 120 Pounds, Overcame an Eating Disorder, and Got Healthy

In this podcast, I interview Jose, who used the information he learned through my articles, podcasts, and my book Muscle For Life, to finally overcome his bingeing and purging eating disorder, start losing weight the right way, and get healthy and fit. In fact, Jose successfully lost 120 pounds while getting stronger and reversing several conditions, including pre-diabetes and high blood pressure.  Before finding my work, Jose was close to 300 pounds, and had tried various diets and weight loss hacks, including keto, Atkins, acupuncture, and even hypnosis. Nothing stuck, and nothing worked for him. He felt lost with his health and struggled with a bingeing and purging eating disorder and was even hospitalized for it at one point. Luckily, Jose started to find good information online by following some Legion athletes on Instagram, and once he saw transformations of people who had accomplished his dream—of going from fat to fit—everything changed. He finally saw it was possible to reach his goal. He continued following Legion and read my content to build an educated foundation, and started making progress. I wanted to bring Jose on the show because there isn’t a lot of content out there featuring men with eating disorders, and if his story can help even one other person, then it was worth it. So this is Jose’s story of all the obstacles he ran into on his fitness journey, and how he finally overcame his eating disorder and learned what it takes to really get fit and lose weight for good. If you’re looking for a jolt of inspiration and like motivational stories, definitely listen to this episode. Timestamps: 0:00 - Try Whey+ risk-free today! Go to buylegion.com/whey and use coupon code MUSCLE to save 20% or get double reward points! 4:17 - What has your fitness journey looked like? 26:35 - How has your relationship with food changed? 39:17 - What changes did you make to break your plateau? 1:00:44 - Where can we find you? 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! Muscle For Life: https://legionathletics.com/muscle-for-life-book/ Jose’s Instagram: https://www.instagram.com/jose.gomez.13/
7/20/20221 hour, 2 minutes, 31 seconds
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Q&A: Slow Cutting, Improving Stamina, Preventing Muscle Loss on Trips, and More

What’s wrong with slow cutting? If you’re low on protein, but already hit your calorie target, should you stop eating? How can you prevent muscle loss while on vacation? Should you lift your head off the bench while pressing? What’s the most effective type of cardio for sports? All that and more in this Q&A podcast. This podcast is a Q&A, but it’s a bit different from the kind you’ll typically find here on Muscle For Life. In my usual Q&A episodes, I take a question from email or Instagram and then fully answer it in an episode of the podcast every week. However, 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 ([email protected]) 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 - Try Pulse today! Go to https://buylegion.com/pulse and use coupon code MUSCLE to save 20% or get double reward points 3:16 - Is there a downside to slow fat loss? 4:17 - Do you have any tips to minimize or prevent muscle loss while on vacation? 8:11 - Should you lower your macros as you decrease bodyweight in a cutting cycle? 10:19 - Would you squat barefoot if your gym allowed it? 10:42 - Do you have doubts about the war on Ukraine?  11:50 - Should I lift my head while benching? 12:52 - Which type of cardio is most effective for increasing stamina for sports? 13:48 - Should I continue using creatine while cutting? 14:01 - What do you think is the best form of government? 15:14 - Which pulse flavor do you recommend for someone who thinks most are too sweet? 15:48 - What book had the most significant impact on you life? 16:27 -What is the best way to see if I have gained muscle? 17:21 - Is WWIII about to start? 18:04 - If I’m under my protein but hit my calories for the day while cutting, should I stop eating? --- 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!
7/19/202219 minutes, 55 seconds
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Do We Deserve a Better World?

Many people want to know how we can get a better world. I want to know how we can deserve a better world. And I know that starts with giving far more to others than we take. More consideration. More service. More love. Because the person who lives on the emotion and effort of others–the sponge, the freeloader, the deadbeat–is really a consumer of human life, no better than a cannibal or parasite. Listen to this podcast for some motivational inspiration on the concept of give and take. --- Timestamps: 0:00 - Please leave a review of the show wherever you listen to podcasts and make sure to subscribe! 3:15 - Energy Surge and Performance Surge are two new supplements to augment Pulse for an even better pre-workout stack: https://muscleforlife.show/epstack --- Mentioned on the Show: Energy Surge and Performance Surge are designed to be added to Pulse for even more energy, focus, strength, and endurance for an even better pre-workout supplement. Check them out here: https://muscleforlife.show/estack https://muscleforlife.show/pstack https://muscleforlife.show/epstack https://muscleforlife.show/esurge https://muscleforlife.show/psurge https://buylegion.com
7/18/202210 minutes, 12 seconds
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Q&A: Sleepless Nights, Minimum Fat Intake, Blood Panels, Marriage Secrets, and More

Does aging cause weight gain? Can you train glutes (or any muscle group) every day? What are my secrets to a happy marriage? How do I handle sleepless nights? All that and more in this Q&A podcast. This podcast is a Q&A, but it’s a bit different from the kind you’ll typically find here on Muscle For Life. In my usual Q&A episodes, I take a question from email or Instagram and then fully answer it in an episode of the podcast every week. However, 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 ([email protected]) 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 - Legion VIP One-on-One Coaching: https://www.muscleforlife.show/vip 4:16 - What is the secret to a happy marriage? 8:02 - How intense should exercise be during a cutting phase? 10:21 - is age independent of diet and exercise a reason for weight gain? 11:50 - How do you deal with sleepless nights? 14:30 - Do you have tips to get better sleep while cutting? 18:58 - What oil do you like cooking with and why? 19:27 - Do you have a degree? 25:30 - Do you eat the same thing daily? Who does the cooking at home? 27:28 - What blood panel metric do you find most valuable for overall health? 28:06- What are your thoughts on Carnivore MD’s animal based diet? 28:37 - How do I get my wife to start tracking food? 29:42 - Will daily cardio during a bulk phase affect strength and gains? 31:26 - Is there any value in temporarily maintaining after bulking and before cutting? 31:49 - What is the best way for a newbie to progress doing a pull up? 32:03 - How soon do you lose muscle when you stop training? 32:57 - What percentage of fat do we need daily? 34:04 - Do you think the US and China will have a war in the next 100 years? 35:19 - Can I train my glutes everyday? --- Mentioned on the Show: Legion VIP One-on-One Coaching: https://www.muscleforlife.show/vip
7/15/202237 minutes, 53 seconds
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Zach Coen on Easy Ways to Make Better (and Cheaper) Meal Plans

In this podcast, I’m interviewing Legion Athlete Zach Coen all about meal planning and meal prepping. I don’t mean the basics like figuring out your calories or macros, but planning out delicious meals and practical tips on making healthy foods tastier and easier to prepare. In case you’re not familiar with Zach, he’s a Registered Dietitian Nutritionist who shares recipes, educational nutrition content, and meal planning tips on his TikTok and Instagram accounts, which have over one million followers. Zach’s content is all about incorporating foods you actually enjoy into your meal plan and making food planning and prepping simple and fun so you can stay on track and make progress with your fitness, all without breaking the bank. In our chat, we discuss . . . Practical tips for snacking and incorporating more vegetables into your diet Tips on making your own versions of store-bought items and prepared foods Crafty shopping tips so you can save money (including Zach’s favorite affordable protein sources) How to save time with meal prepping and how to get started with it Crockpot cooking Fitness-friendly desserts (and what to avoid) Creating an abundance mindset and what to do if you're having trouble with moderation Fitting fast food into a meal plan And more . . . So if you’ve ever wondered about healthy, high-protein snacks you can add into your meal plan, how to spice up your macro-friendly mals, or the best way to prepare your meals for the week, you’re going to enjoy this episode. Press play and let me know what you think!   Timestamps: 0:00 - Want 125 quick, easy, and delicious “fitness friendly” recipes? Get The Shredded Chef: https://legionathletics.com/products/books/the-shredded-chef/ 5:37 - What are some high protein, low calorie snacks and meal prep ideas? 7:43 - What’s your go-to recipe these days?  9:47 - What kind of dairy products do you eat?  13:56 - What are some ways to make vegetables more enjoyable to eat? 17:40 - Do you recommend any soup recipes? 18:25 - What are some grocery shopping tips to save money? 19:53 - Do you buy prepackaged food or do you make everything from scratch? 21:25 - How can we make protein more affordable? 22:17 - How can we save time prepping meals? 23:32 - What are some of your favorite crock pot recipes? 25:10 - How can we satisfy our sweet tooth in a healthy, low calorie weight?  35:59 - What are some ways to fix factors that impact our relationship with food? 43:04 - Are there other tips you want to add? 45:11 - What is a good place to start for people that are new to meal prepping? 47:13 - What are your thoughts on fast food and staying fit? 48:23 - What are some successful patterns you see work for people? 50:00 - Where can we find you and your work? 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/ Zach’s Instagram: https://www.instagram.com/zachcoen/ Zach’s Patreon: www.patreon.com/zachcoen
7/13/202251 minutes, 54 seconds
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Research Roundup: Walking Increases Lifespan, Extra Sleep Boosts Body and Brain, OMAD Eats Your Muscle, and More

All of the following is based on the studies I’m covering in this podcast: Want to live longer? Walk more. Want to boost your mood, energy, and mental acuity? Get extra sleep. Want to perform better in the gym? Take betaine. Want to retain your muscle while losing fat? Don’t follow the OMAD diet. Want to improve your agility and sports performance? Go with unilateral exercises over bilateral ones. This podcast is another installment in my Research Roundup 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 ([email protected]) 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 - Try Triton risk-free today! Go to buylegion.com/triton and use coupon code MUSCLE to save 20% or get double reward points! 3:33 - Can sleeping longer improve mental and physical performance? 7:27 - Do unilateral exercises improve athletic performance more than bilateral exercises? 11:49 - What are the benefits of walking? 14:46 - Can betaine boost athletic performance? 19:00 - What are the effects of eating one meal a day? Mentioned on the Show: Try Triton risk-free today! Go to buylegion.com/triton and use coupon code MUSCLE to save 20% or get double reward points!
7/12/202226 minutes, 46 seconds
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Everything You Need to Know About Strength Training for Fat Loss

Most people think cardio is the best type of exercise for losing weight. While it’s true that cardio can help you lose fat and that you should do cardio for its health benefits, strength training is often unfairly criticized as ineffective when it comes to losing weight. For example, many people say strength training doesn’t burn enough calories to matter, which isn’t exactly true. Others say that while strength training can help you build and maintain muscle, that doesn’t make weight loss easier, which isn’t true. This podcast covers everything you need to know about using strength training effectively for losing fat as quickly as possible. Timestamps: 0:00 - New chocolate peanut butter protein bars are here! Try them risk-free today! Go to buylegion.com/proteinbar and use coupon code MUSCLE to save 20% or get double reward points! 11:56 - Is strength training good for weight loss? 14:14 - What is the best way to maximize fat loss while strength training? 17:05 -What exercises do you recommend? Mentioned on the Show: New chocolate peanut butter protein bars are here! Try them risk-free today! Go to buylegion.com/proteinbar and use coupon code MUSCLE to save 20% or get double reward points!
7/11/202221 minutes, 10 seconds
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The Best of Muscle For Life: Fit In Her 50s, Reasons to Do Cardio, & In Filth It Will Be Found

In this installment of the Best of Muscle For Life, you’ll hear hand-picked morsels from three popular MFL episodes: an interview with Maria who got fit while raising three kids and how she stays fit in her 50s, a monologue on whether you should still do cardio if you lift weights, and a motivational piece called “In Filth It Will Be Found.” 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 Maria Got Fit with 3 Kids and Stays Lean In Her 50s (Originally published 5/29/2020) Should You Do Cardio If You Lift Weights? Science Says Yes and Here's Why (Originally published 7/6/2020) Motivation Monday: In Filth It Will Be Found (Originally published 11/26/2018) And we’ll be starting with number one, how Maria got fit with 3 kids and stays lean in her 50s. --- Timestamps: 0:00 - Which of my books is right for you? Take my quiz and find out: www.muscleforlife.show/bookquiz 4:01 - How Maria Got Fit with 3 Kids and Stays Lean In Her 50s 14:12 - Should You Do Cardio If You Lift Weights? Science Says Yes and Here's Why 26:44 - Motivation Monday: In Filth It Will Be Found --- Mentioned on the Show: Find the Perfect Mike Matthews Book and Program for You in Just 60 Seconds: http://www.muscleforlife.show/bookquiz
7/8/202235 minutes, 16 seconds
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Greg Everett on How to Start Olympic Weightlifting (and Why You Should)

I’m often asked about Olympic weightlifting. Specifically, I’m asked about lifts like the clean and jerk, snatch, and power clean, and how to incorporate them into a more general strength training or even bodybuilding program. Should you even include Olympic-style lifts? What are the benefits of Olympic weightlifting? Can it increase your power, speed, explosiveness, and athleticism? Is it dangerous? All that and more in this podcast. I wanted to get an Olympic weightlifting expert on the podcast to help answer these questions. So, I tagged in Greg Everett, owner of Catalyst Athletics, which is a USA Weightlifting National Champion team and a huge educational resource for Olympic weightlifting content. Not only is Greg an accomplished Olympic weightlifter himself, but he’s a coach at the world championship level. He’s also an author of a dozen books, including Olympic Weightlifting, the world’s best-selling book on the subject. So I was happy to have him join me for an interview. In this podcast you’ll learn about . . . What Olympic lifting is and how it differs from strength training, bodybuilding, and powerlifting Reason to do Olympic weightlifting (and who shouldn't do it) How to learn the Olympic lifts and how to get started with it How Olympic lifting affects explosiveness and athleticism Olympic lifting’s safety and danger compared to basic compounds (and what to do to avoid injuries) Programming considerations (and how to progress) Body fat percentage sweet spots for performance And more . . . So if you’ve ever wondered about Olympic weightlifting, what you might be missing by not doing any Olympic lifts, and how to get started with Olympic-style weightlifting, listen to this episode. I think you’re going to enjoy it! Timestamps: 0:00 - Legion VIP One-on-One Coaching: https://www.muscleforlife.show/vip 5:03 - What is Olympic weightlifting? 7:23 - What are your thoughts on Olympic weightlifting and athleticism? 9:34 - How can people benefit from Olympic training? 13:43 - How can we start Olympic training? 16:51 - What are some safety tips for Olympic weightlifting? 19:51 - What is the best way to learn Olympic training? 24:24 - What are some Olympic training workouts? 27:49 - What is the relationship between intensity and volume? 33:38 - Do women and men recover differently? 35:41 - How can we work these exercises into our routine? 51:47 - What body composition is best for Olympic training? 53:57 - Where can we find you and your work? Mentioned on the show: Legion VIP One-on-One Coaching: https://www.muscleforlife.show/vip Catalyst Athletics: catalystathletics.com Greg’s Instagram: https://www.instagram.com/catalystathletics/
7/6/20221 hour, 1 minute, 15 seconds
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There's No Shame In Why You Want to Get Fit

There's no shame in admitting that at least 50% of the reason you exercise is that you have a “complicated” relationship with carbs or a sweet tooth and don't want to get fat. Or that you literally can’t afford to gain weight because then you’d have to buy a new wardrobe. Or that you want a good excuse to buy a new one. No matter how zany your reasons may seem to others, if you can use them to fire your fitness furnace, there’s no shame in exploiting them to the fullest. Listen to this podcast for a bit of motivational inspiration! Timestamps: 0:00 - Please leave a review of the podcast wherever you listen to podcasts and make sure to subscribe to the show! 2:48 - Save up to 25% during my July 4th sale! https://buylegion.com/ Mentioned on the Show: Go to buylegion.com and save up to 25% during my big July 4th sale! Use coupon code MUSCLE to save 20% on any non-sale items or get double reward points!
7/4/20224 minutes, 20 seconds
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Says You! We Should Be Eating Like Our Ancient Ancestors

What is “ancestral eating” and is it a healthy way to eat? Should we be eating the same foods our ancient ancestors did? I’ve written and recorded a lot of evidence-based content over the years on just about everything you can imagine related to building muscle, losing fat, and getting healthy. I’ve also worked with thousands of men and women of all ages and circumstances and helped them get into the best shape of their lives. That doesn’t mean you should blindly swallow everything I say, though, because let’s face it—nobody is always right about everything. And especially in fields like diet and exercise, which are constantly evolving thanks to the efforts of honest and hardworking researchers and thought leaders. This is why I’m always happy to hear from people who disagree with me, especially when they have good arguments and evidence to back up their assertions. Sometimes I can’t get on board with their positions, but sometimes I end up learning something, and either way, I always appreciate the discussion. That gave me the idea for this series of podcast episodes: publicly addressing things people disagree with me on and sharing my perspective. Think of it like a spicier version of a Q&A. So, here’s what I’m doing: Every couple of weeks, I’m asking my Instagram followers what they disagree with me on, and then picking the more common or interesting contentions to address here on the podcast. And in this episode, I’ll be tackling “ancestral eating.” That is, eating like our ancient ancestors. Timestamps: 0:00 - Save up to 25% during my July 4th sale! https://buylegion.com/ 2:44 - What is ancestral eating? 6:07 - What is the scientific evidence on ancestral eating? Mentioned on the Show: Go to buylegion.com and save up to 25% during my big July 4th sale! Use coupon code MUSCLE to save 20% on any non-sale items or get double reward points!
7/1/202218 minutes, 14 seconds
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Jordan Syatt and Mike Vacanti on Beating Food Fear, Guilt, and Anxiety

Many people get started on their nutrition journeys being told they need to eliminate certain foods, or even entire food groups. In turn, this can cause guilt when you do stray from “the one true diet” and you can end up creating an unhealthy relationship with food, or worse, full-blown disordered eating.  If you’re familiar with my work, you know that you can lose weight and achieve your goals without completely eliminating foods. The key is moderation and doing most things right most of the time. That’s how you make sustainable progress long-term without crashing and burning or bingeing.  And so, part of the solution to helping more people get healthier is education. That’s why I write my books and that’s why Jordan Syatt and Mike Vacanti wrote their new book, Eat It!: The Most Sustainable Diet and Workout Ever Made: Burn Fat, Get Strong, and Enjoy Your Favorite Foods Guilt Free. In it, they break down nutrition myths and diet fads, how to eat sustainably (both with and without tracking macros), and even provide simple strength training programs for both men and women just getting started on their fitness journeys.  In case you’re not familiar with Jordan Syatt and Mike Vacanti, they’ve both been on the podcast before. They’re Gary Vaynerchuk's personal trainers and have their own online coaching businesses (Syatt Fitness and On the Regimen, respectively) where they’ve helped thousands of people build better bodies and get healthier. They also host their own How to Become a Personal Trainer podcast.  In the interview, Jordan, Mike, and I discuss . . .  The trials and tribulations of writing Eat It! and the origin of the title  The different styles of dieting taught in the book  The concept of “shame” and whether it’s productive towards getting healthy  Practical tips to feel less hungry  And more . . .  So if you want to learn about how to eliminate the feeling of guilt in your diet and lose weight and get stronger sustainably, you’re going to enjoy this episode!  Timestamps:  0:00 - Save up to 25% during my July 4th sale! https://buylegion.com/  5:48 - When is your new book out? 5:57 - What was the process of writing your book like?  13:01 - What is the title of your book?  16:17 - What are your thoughts on feeling guilty for yourself when having an unhealthy lifestyle?  24:28 - What type of dieting are you teaching in your book?  26:49 - If someone isn’t used to tracking food, what do you think is the best method for them?  32:54 -What is your approach when it comes to calories vs macros and does it matter if the person’s goal is muscle gain or fat loss?  38:19 - What are some tips that work for being less hungry when cutting?  1:00:22 - What kind of training do you focus on in your book?  1:07:13 - Where can people pre order your book?  Mentioned on the Show:  Go to buylegion.com and save up to 25% during my big July 4th sale! Use coupon code MUSCLE to save 20% on any non-sale items or get double reward points!  Jordan and Mike’s book Eat It!: https://www.amazon.com/Eat-Sustainable-Workout-Strong-Favorite/dp/0063015005/?tag=mflweb-20
6/29/20221 hour, 11 minutes, 17 seconds
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Q&A: Heart Rate Variability Scores, Alcohol During a Diet, Ab Training, and More

How much alcohol can you drink while cutting and still lose weight? Should you still train if your HRV score says to rest? How long should you rest between sets during a deload? All that and more in this Q&A podcast. This podcast is a Q&A, but it’s a bit different from the kind you’ll typically find here on Muscle For Life. In my usual Q&A episodes, I take a question from email or Instagram and then fully answer it in an episode of the podcast every week. However, 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 ([email protected]) 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 - Try Whey+ risk-free today! Go to buylegion.com/whey and use coupon code MUSCLE to save 20% or get double reward points! 3:47 - What are your thoughts on drinking alcohol when on a diet to lose weight? 4:26 - What is a healthy choice of sauce for chicken or other foods? 4:54 - How long should I cut for? 7:13 - Do you have to pause for a certain amount of time after finishing a bottle of Phoenix? 9:11 - How did you overcome acne when you were ages 15-20? 10:49 - If your HRV score says to rest but you feel okay, should you train? 13:10 - How do I overcome nonstop hunger? 14:37 - Is there a certain rep range or volume to use when cutting? 17:13 - Do I need direct or indirect volume for deadlifts? 17:37 - Should I dedicate my extra gym days to core workouts? 21:28 - Is resting time during deload 3-4 minuets? 21:58 - Should my hamstrings hurt after doing deadlifts? 22:30 - Is 15 oz of red meat bad for you? 22:49 - Any tips on combining strength training and marathon preparation? 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!
6/27/202224 minutes, 23 seconds
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Research Roundup: Smart Phones Make You Weaker, Creatine Boosts Your Brain, Cardio Doesn’t Kill Gains, and More

I’m going to give you the TLDR for the latest studies on topics like cardio’s effects on muscle and strength gain, body recomposition, pre-workout meals, how creatine affects cognition, and how browsing social media can make you weaker. This podcast is another installment in my Research Roundup 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. In today's episode, I'm tackling studies on whether glute “activation” exercises boost glute growth, how effective the 5:2 diet is for preserving muscle while you diet, whether vitamin D can actually help prevent injury, and how well blood flow restriction training works for building muscle. Press play if you want to learn the answers to those questions. Oh and if you like this type of episode, let me know. Send me an email ([email protected]) 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 - My award-winning fitness books for men and women: https://legionathletics.com/products/books/ 4:01 - Does cardio kill muscle gain and strength? 9:22 - How can I gain muscle and lose a lot of fat at the same time? 17:08 - Are pre-wokout meals helpful for strength training? 22:49 - Does creatine make you smarter? 25:59 - Does scrolling through social media while training make you weaker? Mentioned on the Show: My award-winning fitness books for men and women: https://legionathletics.com/products/books/
6/24/202232 minutes, 44 seconds
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Joe Vennare on the Trends and Future of the Business of Fitness

In this episode, I’m analyzing trends in the fitness industry and peering into the crystal ball with Joe Vennare to speculate on the future of health and wellness. Joe is a great guest to interview about these topics because he’s the co-founder of Fitt Insider, a platform that offers industry news and analysis of the business side of fitness and wellness. Specifically, Fitt Insider helps industry operators stay informed, make better decisions, and seize opportunities (especially in regards to startups and investments) through a weekly newsletter, podcast, and jobs board. Joe is a content strategist who’s been in the industry for more than a decade and leads Fitt Insider’s research and media efforts. I wanted to get him on the show because Fitt Insider’s goal is closely aligned with my own: to help millions of people live healthier, happier, better lives. By being a resource to help startups grow and advancing the conversation around wellness itself, Joe and his team can help facilitate massive change in the industry. In our chat, Joe and I talk about . . . Trends in fitness industry including wearables and subscriptions, and where technology and personalization may be headed in the future Offering legitimate value versus using “sexy” marketing to make money Virtual reality’s role in fitness The gamification of apps and services Surprising wins and flops in the fitness space How the supplement industry has changed and where it might go in the future And more . . . So if you want to learn about the business side of fitness and how the industry has changed over time and where it may be headed in the future, you’re going to enjoy this discussion! Timestamps: 0:00 - My free quiz to answer all your diet questions: www.muscleforlife.show/dietquiz 2:57 - What are some of the most interesting things you’ve seen in this industry and where do you think things are headed? 8:20 - What are some new, upcoming trends that you see on the business side of the fitness industry? 17:44 - How much of that is legitimate value versus complicated marketing? 25:32 - What are your thoughts on new technological tools for health and fitness? 31:50 - What is gamification? 36:50 - Is VR coming to the fitness world? 40:57 - What are some surprising business wins or losses you’ve seen in the fitness industry? 1:00:01 - What are your thoughts on the future on supplementation? Mentioned on the show: Take this free quiz to get science-based answers to all of your diet questions: www.muscleforlife.show/dietquiz Fitt Insider: https://insider.fitt.co/ Joe’s Twitter: ​​https://twitter.com/JoeVennare
6/22/20221 hour, 32 minutes, 8 seconds
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Funny Fitness Disappointments We’ll Never Forget

Naivety can be bliss. Remember when you discovered just how many calories are in a tablespoon of peanut butter and how small or proper tablespoon really is? Or the moment you realized that losing “only” one pound per week is actually a win? Or that you still have to watch your calories and macros when you’re bulking or you just get fat? Listen to hear more (funny) fitness disappointments in this podcast! Timestamps: 0:00 - Please leave a review of the show wherever you listen to podcasts and make sure to subscribe! 2:48 - Legion VIP One-on-One Coaching: https://www.muscleforlife.show/vip Mentioned on the Show: Legion VIP One-on-One Coaching: https://www.muscleforlife.show/vip
6/20/20225 minutes, 27 seconds
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Q&A: Social Dinners While Cutting, Seated vs. Standing Presses, Time Management, and More

Is TRT getting too trendy? How do I manage my work and time as a parent of young kids? How can you stay in a calorie deficit while going to social dinners? Can keto optimize your hormones? All that and more in this Q&A podcast. This podcast is a Q&A, but it’s a bit different from the kind you’ll typically find here on Muscle For Life. In my usual Q&A episodes, I take a question from email or Instagram and then fully answer it in an episode of the podcast every week. However, 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 ([email protected]) 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 - My free meal planning tool: buylegion.com/mealplan 2:41 - What are your thoughts on tattoos? 3:37 - Do you think that TRT is getting too trendy? 5:27 - What is missing in the fitness industry? 6:37 - Do seated dumbbell/barbell presses work the core as much as standing overhead dumbbell/barbell presses? 7:23 - How can I maintain a calorie deficit when social dinners are constantly on my schedule? 9:36 - How much do you love listening to me talk about horses? 10:02 - How can I maintain my goal and strong mindset while cutting? 11:23 - How do you manage all that you do while having kids? 14:17 - What is the recommendation on warm up weights vs set weights? 16:31 - What are your thoughts on keto in terms of hormonal optimization and preservation? 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!
6/17/202218 minutes, 4 seconds
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Astrid Naranjo on Eating and Training According to Your Menstrual Cycle

If you’ve ever wondered what effects the menstrual cycle has on fitness, and how you can take advantage of your monthly cycle when it comes to body composition and training, you’ve come to the right place. Whether you’ve wondered for yourself, for your significant other, or even just a friend or client, this is something many people have asked about. How can you work around your menstrual cycle, and is there a way to optimize your diet and training around the different phases of your cycle? You’re going to learn the answers to these questions and more in this interview with Astrid Naranjo. There’s no doubt women have to deal some unique challenges compared to men, and one of those is their monthly period and its effects on body weight, mood, energy levels, hunger, cravings, and more. As someone who’s never experienced menstruation firsthand or the hormonal changes in my own body, I thought it would be good to bring someone on the podcast who has. Specifically, I wanted to chat with Astrid, who’s not only coached tons of women and helped them navigate the trials and tribulations of eating and training during their menstrual cycles, but also specializes in sports nutrition, creating healthier relationships with food, and PCOS. Astrid is a Clinician Dietitian and Nutritionist and has a Master’s Degree in Nutrition and Dietetics Practice from Bond University, along with a Bachelor’s Degree in Nutrition and Dietetics from the Central University of Venezuela. She’s one of the most well-known Accredited Practicing Dietitians (APD) on social media. In our chat, Astrid and I talk about . . . What the menstrual cycle is and how it can affect your body weight, energy, and more during the different phases Whether you should adjust your macros and overall calorie intake during different phases of your cycle How to respond to weight fluctuations, energy levels, and dietary struggles What drives cravings and how you can incorporate emotional eating into your meal plan Periodizing your training during your cycle and different types of deloads (not just lowering the volume or weight on the bar) Facts and myths about PCOS How oral contraceptives (birth control) affect your hormones and cycle And more . . . So if you want to learn how your menstrual cycle affects your fitness and how you can customize your eating and training to work with your cycle (or if you even need to), listen to this podcast! Timestamps: 0:00 - Try Pulse Mojito risk-free! Go to buylegion.com/pulse and use coupon code MUSCLE to save 20% or get double reward points! 7:48 - What is the menstrual cycle? 16:38 - What are your thoughts on not weighing yourself on the final week of your menstrual cycle? 21:40 - is it necessary to change your macro breakdown based on where you are with your cycle? 26:14 - is it helpful to eat less carbohydrates and more fat as you get further along in your cycle? 29:12 - Does metabolic rate change during a menstrual cycle? 33:30 - What is your approach to fat loss phase during a menstrual cycle? 39:55 - What are menstrual cravings driven by? 43:35 - Should women periodize their training around their menstrual cycle? 58:25 - What is PCOS and what are the best ways to deal with it? 1:06:16 - What are your thoughts on oral contraceptives? 1:09:52 - Is there anything else you would like to share? 1:13:43 - Where can we find you? Mentioned on the show: Try our new Pulse flavor Mojito risk-free! Go to buylegion.com/pulse and use coupon code MUSCLE to save 20% or get double reward points! Astrid’s Instagram: https://www.instagram.com/antidiet_dietitian/
6/15/20221 hour, 15 minutes, 47 seconds
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Why and How to Use a Weightlifting Belt (And How to Find the Right One For You)

What does a weightlifting belt do and how do you use one? Should you use one and on what exercises? How do you wear one correctly and what should you look for when picking a belt? All that and more in this podcast. Some people claim that a weightlifting belt is essential for avoiding injury—almost like wearing a seatbelt in the car. Other people though, they say that the safety benefits are completely overblown, and the only good reason to wear a belt is to lift more weight. Still others say that weightlifting belts are really just crutches and that they encourage you to try to do more than you should. A belt can help you lift more weight in the short-term, but it's going to increase your risk of injury and maybe even make you weaker in the long run. So in this podcast, you are going to learn what science has to say about these conflicting opinions and whether you can benefit from a weightlifting belt. Timestamps: 0:00 - Try Recharge risk-free today! Go to buylegion.com/recharge and use coupon code MUSCLE to save 20% or get double reward points! 3:31 - What is a weightlifting belt? 4:33 - What does a weightlifting belt do? 7:31 - Does wearing a weightlifting belt improve workout safety? 8:41 - How do you use a weightlifting belt properly? 15:32 - How do I find the best weightlifting belt? 22:28 - What are your favorite brands of weightlifting belts? Mentioned on the Show: Try Recharge risk-free today! Go to buylegion.com/recharge and use coupon code MUSCLE to save 20% or get double reward points!
6/13/202224 minutes, 14 seconds
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The Best of Muscle For Life: Full-Body Workouts, Habits to Keep Weight Off, & Elon Musk

Should you be doing full-body workouts? What habits will not only help you lose body fat, but keep it off for good? What can we learn from Elon Musk? 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: Menno Henselmans on the Benefits of Full-Body Workouts (Originally published 7/31/2020) 10 Habits of People Who Lose Weight and Keep It Off (Originally published 7/17/2020) Book Club: Elon Musk by Ashlee Vance (Originally published 9/1/2017) And we’ll be starting with number one, Menno Henselmans on the benefits of full-body workouts. Timestamps: 0:00 - Find the Perfect Strength Training Program for You: www.muscleforlife.show/trainingquiz 2:25 - Menno Henselmans on the Benefits of Full-Body Workouts 12:51 - 10 Habits of People Who Lose Weight and Keep It Off 20:09 - Book Club: Elon Musk by Ashlee Vance Mentioned on the Show: Find the Perfect Strength Training Program for You in Just 60 Seconds: http://www.muscleforlife.show/trainingquiz
6/10/202227 minutes, 58 seconds
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How Jake Went From Anorexic and Dying to Fit and Healthy

This podcast is going to get dark. And graphic. This episode is a cautionary tale of just how grim it can get in the throes of disordered eating, anorexia, and mental illness. But it’s also a tale of hope, because my guest Jake tells his story of how he came out the other side of his eating disorder with a newfound respect for his fitness, and a far healthier body and mind to show for it. Before finding my work, Jake developed body dysmorphia and an eating disorder. He was diagnosed with anorexia at the age of 17, hospitalized, and relapsed a number of times. In this interview, Jake tells his story of what it was like navigating his mental illness and eating disorder, losing his college tennis scholarships, dealing with refeeding syndrome, and more. Things could’ve ended very poorly for Jake, but luckily things turned around for him. When he found The Little Black Book of Workout Motivation, he was able to change his relationship with fitness (and even his performance in school). Now he’s been able to find what works for him with his training and diet, and not go down a bad path like before. I wanted to bring Jake on the show because while his exact story isn’t commonplace, perhaps it can be motivating for anyone who’s taken a misstep in their life or fallen on dark times. After all, everyone has their own demons they're battling and can overcome. So if you’re looking for a jolt of inspiration and like motivational stories, definitely liste