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Muscle for Life with Mike Matthews

Muscle for Life with Mike Matthews

By Mike Matthews

OVER 25,000,000 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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How Effective Is Reverse Pyramid Training?

Muscle for Life with Mike MatthewsSep 24, 2021

00:00
25:56
Q&A: Training For Explosiveness, Genetics & Vascularity, Electrolyte Supplements, & More

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 (mike@muscleforlife.com) or direct message me on Instagram. And if you don’t like it, let me know that too or how you think it could be better.

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

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

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

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

(9:05) The single greatest threat to civilization

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

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

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

(12:06) The influence of genetics on vascularity

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

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

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

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

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

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

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

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

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


Mentioned on the Show:


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

Mar 27, 202423:55
Harry Barnes on Overcoming Fat Loss Plateaus

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!

Mar 20, 202401:18:59
Layne Norton on Exposing Fitness Pseudoscience and Misinformation

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/


Mar 13, 202401:31:33
Cal Newport on the Case for “Slow Productivity”

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?


Mentioned on the Show:

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

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

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

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

Mar 06, 202401:06:27
Q&A: Optimal Cardio for Heart Health, Intermittent Fasting Update, How to Find Your Passion, & More

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 (mike@muscleforlife.com) or direct message me on Instagram. And if you don’t like it, let me know that too or how you think it could be better.

Timestamps:

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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


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

Feb 28, 202440:36
What Are NMN Supplements and Do They Really Work?

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

Feb 21, 202425:12
Lyle McDonald on the Truth About Training to Failure

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/

Feb 14, 202401:34:16
Q&A: Post-Workout Sauna, Biceps Training Mistakes, How to Overcome Fear, & More

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 (mike@muscleforlife.com) or direct message me on Instagram. And if you don’t like it, let me know that too or how you think it could be better.


Timestamps:

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

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

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

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

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

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

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

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

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

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

(19:38) - Strategies for overcoming fear.

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

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

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

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


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

Feb 07, 202430:54
How My Coaching Helped Dan Lose 20 Lbs and Gain Muscle

How My Coaching Helped Dan Lose 20 Lbs and Gain 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/

Feb 02, 202459:06
What Does Kinesiology Tape Do and Does It Really Work?

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!

Jan 24, 202424:23
Kasey Orvidas on Optimizing Your Fitness Mindset

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/

Jan 17, 202401:11:16
Ali Gilbert on Optimizing Men’s Hormones and Health

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

Jan 10, 202401:37:10
Q&A: Wine and Fat Loss, Building Aerobic Fitness, NMN Supplements, Low Back Tightness, & More

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 (mike@muscleforlife.com) or direct message me on Instagram. And if you don’t like it, let me know that too or how you think it could be better.

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

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

(1:46) - Favorite dictator?

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

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

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

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

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

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

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

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

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

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

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

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

(26:21) - Thoughts on NMN supplements?

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

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

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

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

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


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

Jan 10, 202435:37
Everything You Need to Know About Daily Weight Fluctuations
Dec 27, 202329:02
Al Kavadlo on Calisthenics For Functional Fitness

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/

Dec 20, 202301:04:50
Q&A: Salt Water Benefits, Lifting Facial Expressions, HIT Training, Bulking Hunger, & More

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 (mike@muscleforlife.com) or direct message me on Instagram. And if you don’t like it, let me know that too or how you think it could be better.


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

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

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

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

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

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

(11:59) Midroll ad

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

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

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

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

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

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

(23:36) - Strategies for overcoming strength plateaus

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

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

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


Mentioned on the Show:

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

Dec 13, 202330:21
How Katherine Lost 19 Lbs and Competed At Age 60

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

Dec 06, 202343:11
Dr. Pak on Minimum Effective Dose Training

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

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

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

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

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

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

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

Mentioned on the Show:

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

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

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

Nov 29, 202301:08:28
The Ultimate Guide to Starting a Running Routine

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!

Nov 29, 202333:28
 Q&A: Training Volume and Rep Ranges on a Cut, Brown Vs. White Fat, Amino Acids For Skin, & More

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 (mike@muscleforlife.com) or direct message me on Instagram. And if you don’t like it, let me know that too or how you think it could be better.


Timestamps:

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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


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

Nov 15, 202337:52
Chris Barakat on the Science of the Mind-Muscle Connection

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/

Nov 08, 202356:01
 Q&A: Protein on the Go, Deadlift & Squat Variations, Whey Isolate for Acne, Mushroom Coffee, & More

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

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

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


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

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

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

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

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

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

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

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

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

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

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

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

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

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

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


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

Nov 07, 202333:47
A Science-Backed Guide to the Most Popular Weight Loss Drugs

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!

Nov 01, 202339:04
Sam Miller on Managing Stress More Effectively

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 Sam's Podcast: https://sammillerscience.com/podcast-page/

Oct 25, 202301:08:23
 Protein: How Low Can You Go Without Losing Muscle?

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!

Oct 11, 202322:39
 Q&A: Fixing a “Crashed” Metabolism, SI Joint Pain Fix, How to Bench 315, & More

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 (mike@muscleforlife.com) or direct message me on Instagram. And if you don’t like it, let me know that too or how you think it could be better.


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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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


Mentioned on the Show:

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

Oct 04, 202331:32
How Isho Lost 24 Pounds While Getting Stronger In His 40s

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!

Sep 27, 202359:48
How to Reduce Muscle Size (Lose Muscle You Don’t Want)

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/

Sep 20, 202343:00
Q&A: AI in Coaching, NMN vs. Creatine, Overcoming Workout Pain, Jet Lag Remedies, & More

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 (mike@muscleforlife.com) or direct message me on Instagram. And if you don’t like it, let me know that too or how you think it could be better.


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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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


Mentioned on the Show:

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

Sep 13, 202333:37
Brad Stulberg on Becoming a “Master of Change”

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

Sep 06, 202348:03
How Big of an Advantage Do Steroid Users Have in the Gym? Science Answers

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

Aug 30, 202315:17
Bret Contreras on Squats vs. Hip Thrusts for Glute Gains

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/

Aug 23, 202353:51
Book Club: My 10 Key Takeaways from "How to Raise Successful People" by Esther Wojcick

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

Aug 21, 202310:50
Q&A: Restarting Training After a Break, Bicep Strength Imbalances, Gym Shaming, & More

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 (mike@muscleforlife.com) or direct message me on Instagram. And if you don’t like it, let me know that too or how you think it could be better.


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

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

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

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

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

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

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

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

(11:12) - Can you suggest top hamstring exercises ideal for garage setups?

(11:31) - What's your perspective on the carnivore diet?

(12:10) - Why continue intensive training even after hitting one's genetic potential?

(13:21) - Has AI technology replaced you, and are we still hearing the real Mike?

(14:01) - If you hadn’t started Legion, what do you envision as your career path?

(17:09) - Did you attend college and what was your major?

(20:51) - Can increased muscle mass play a role in cancer prevention?

(21:20) - What differentiates lying leg curls from seated leg curls?

(22:16) - Is reducing calorie intake on non-training days a good strategy for fat prevention?


Mentioned on the Show:

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

Aug 18, 202324:25
Alan Aragon on Aspartame and Cancer

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/

Aug 16, 202359:30
How to Eat and Train Correctly for Your Body Type

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

Aug 14, 202353:09
The Best of Muscle For Life: Staying Too Lean, Hypertrophy Vs. Hyperplasia, & Titan

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!

(3:18) - Eric Helms on Trying To Stay Too Lean (What the Science Says)

(16:52) - My free meal planning tool: buylegion.com/mealplan

(18:21) - Should You Train For Hypertrophy or Hyperplasia?

(29:47) - Book Club: Titan by Ron Chernow


Mentioned on the Show:

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

Aug 11, 202336:19
Elisa Marroquin on Gut Health and Body Composition

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

Aug 09, 202301:08:58
 Resting Is Investing: Boost Recovery and Enhance Performance

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!

Aug 07, 202306:57
Q&A: Current Training Goals, Lower Back Pain, My 5 Favorite HIIT Workouts, & More

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 (mike@muscleforlife.com) or direct message me on Instagram. And if you don’t like it, let me know that too or how you think it could be better.


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

(1:24) - What are your current training goals?

(7:19) - Are sumo deadlifts bad for hypertrophy training?

(8:43) - Best way to stay motivated?

(8:58) - What’s the benefit of seated calf raise with less than body weight?

(9:44) - Find the Perfect Strength Training Program for You: www.muscleforlife.show/trainingquiz

(10:30) - How do you find time to balance work family and gym?

(11:13) - Can you rank the types of magnesium?

(11:48) - Any advice on lower back pain?

(15:03) - Does someone need to workout until they start feeling pain or soreness to be effective?

(15:46) - Is it pointless to train after having 2-3 hours of sleep?

(16:34) - What happens if when you can no longer progressively overload?

(19:02) - Weights 5x per week plus cut, lost 3lbs in 3 weeks. Scan says 1kg fat gain and 1kg muscle loss. Is this possible?

(20:30) - The lizard people control the world but who controls the lizard people?

(20:55) - How to not be intimidated at the gym when starting out?

(21:37) - Thoughts on walking more versus high-intensity interval training for weight loss?

(24:15) - Do you think body positivity is affecting obesity?

(24:55) - Need some videos or tips for HIIT cardio? 5 of my favorite HIIT protocols.

(28:25) - Thoughts on glutamine?

(29:18) - What is your favorite set/rep range to train in?

(30:30) - Best way to deal with brain fog?

(30:54) - I donate plasma twice a week will that affect muscle gains?


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

Legion’s Magnesium: www.buylegion.com/mag

Aug 04, 202332:54
 Kassem Hanson on Optimizing Your Exercise Selection

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

Aug 02, 202301:26:54
Low Energy Availability: What It Is and How to Fix It

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!

Jul 31, 202326:25
Research Review: Weekend Sleep and Fat Loss, Fish Oil and Strength Gains, & Palm Cooling

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 (mike@muscleforlife.com) or direct message me on Instagram (@muscleforlifefitness). And if you don’t like it, let me know that too or how you think it could be better.


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

(1:19) - Can staying up on weekends affect weight loss?

(5:46) - Can taking fish oil help with strength gains?

(13:27) - My free quiz to answer all your diet questions: www.muscleforlife.show/dietquiz

(14:57) - Can cooling your palms in-between reps improve reps?


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

Jul 28, 202321:11
Dr. Kelly Starrett on Building Resilience and Longevity

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

Jul 26, 202301:05:57
Book Club: My 10 Key Takeaways from "The Little Book of Talent " by Daniel Coyle

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/

Jul 24, 202309:25
Q&A: High Cholesterol in Fitness, Balancing Cardio and Bulking, Effective Training Splits, & More

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 (mike@muscleforlife.com) or direct message me on Instagram. And if you don’t like it, let me know that too or how you think it could be better.


Timestamps:

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

(1:26) - Thoughts on Andrew Tate?

(2:08) - As long as you do same sets per week does it matter if you hit body parts once or twice?

(3:57) - You recommended Die with Zero. Do you have any other recommendations?

(4:12) - I have high blood pressure and want to get back into strength training. Is it safe to do?

(4:49) - Is a cycle desk a good choice to get in daily steps?

(6:12) - Effective lower chest suggestions?

(6:47) - Any remedies for uneven strength on the left and right side?

(8:00) - How often should I take sets to failure?

(15:17) - My free meal planning tool: buylegion.com/mealplan

(16:03) - Opinion on barbell pads being used for back squats?

(16:42) - Should I be progressively overloading while cutting or keep my RPE high?

(18:18) - Cutting while on TRT in deficit is different than cutting normally?

(20:32) - Is there any evidence to the legs up on the wall for relaxation being raved about?

(20:53) - Hydration - do you have a rule? Does seltzer count? How many millimeters per kilogram?

(21:26) - Do you stop walking/cardio when you are clean bulking?

(22:11) - Do you consider high cholesterol an issue when you are in shape?

(22:58) - Favorite workout split (for both general all-around training and specialization routines)?


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

Jul 21, 202329:27
How Nicole Lost 15% Body Fat and Got Fit In Her 50s

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

Jul 19, 202343:48
The Complete Guide to the Best Upper Lower Splits

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!

Jul 17, 202341:07
The Best of Muscle For Life: Fix Your Knees, Muscle Protein Synthesis, & Large Numbers > Luck

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

Jul 14, 202334:38
 Jordan Syatt on How to Make Fitness a Sustainable Lifestyle

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/

Jul 12, 202301:11:38