Muscle for Life with Mike Matthews
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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 https://www.instagram.com/muscleforlifefitness/ 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 https://podcasts.apple.com/us/podcast/muscle-for-life-with-mike-matthews/id671863400 of the show wherever you listen to podcasts and make sure to subscribe! (1:23) Try Triton today! Go to https://buylegion.com/triton and use coupon code MUSCLE to save 20% or get double reward points! (3:52) Advice for training muscle explosiveness to jump higher and run faster (7:05) Is zone 2 cardio enough or should you include high-intensity training? (9:05) The single greatest threat to civilization (10:15) Mike's super secret skin routine for supple skin (10:46) How many kids should I have? (11:05) What's up with the aliens? (12:06) The influence of genetics on vascularity (13:53) Please share the podcast with a friend! www.muscleforlife.show (14:28) Benefits of beetroot for improved exercise performance (15:00) How many times a week do you train? Is it 5 or 6? (16:12) The impact of weekend drinking on muscle gains (16:44) How often do you think about the Roman Empire? (16:52) Does calf size matter if they're strong? (17:56) A guide to electrolyte supplements: What to look for when shopping (20:12) The best dumbbell leg exercise for mass and strength (20:24) If you had to start all over again, would you do it all the same or completely change it up? MENTIONED ON THE SHOW: Try Triton today! Go to https://buylegion.com/triton and use coupon code MUSCLE to save 20% or get double reward points!
Are you doing everything right but still not seeing progress on the scale? If you're eating in a calorie deficit, training hard, and still not losing weight, don't worry—you're not alone. And more importantly, there are solutions. In this episode, I talk with Harry Barnes, who not only has 12 years of experience helping clients break through fat loss plateaus, but has been working with Legion’s One-on-One Coaching https://www.muscleforlife.show/vip 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 https://podcasts.apple.com/us/podcast/muscle-for-life-with-mike-matthews/id671863400 of the show wherever you listen to podcasts and make sure to subscribe! (3:36) My free meal planning tool: buylegion.com/mealplan http://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 http://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 https://www.muscleforlife.show/vip Want a free meal planning tool that figures out your calories, macros, and micros, and allows you to create custom meal plans for cutting, lean gaining, and maintaining in under 5 minutes? Go to https://buylegion.com/mealplan and download the tool for free!
In the age of social media, it's easier than ever to fall victim to fitness misinformation. From fad diets to questionable supplements, how can you tell what's legit and what's just clever marketing? In this episode, Layne Norton shares his strategies for identifying pseudoscience and making informed decisions about your health and fitness. In case you’re not familiar with him, Layne is not just an acclaimed scientist with a PhD in Nutritional Sciences; he's also a pro bodybuilder and powerlifting champion who has spent years combating misinformation and educating the public on evidence-based practices in health and fitness. With his background in nutritional sciences and his experience exposing frauds, Layne is the perfect guide to help you navigate the often confusing world of fitness advice. In this wide-ranging discussion, you'll learn: - Why appeals to science are often used to sell fitness BS -How personal bias, emotional investment, and tribalism can cloud judgment and perpetuate fitness myths - The importance of understanding credentials and the limitations of expertise - The importance of prioritizing human trials over mechanistic or animal studies - How the COVID-19 pandemic impacted public trust in science - Layne's top tips for developing an evidence-based mindset - And more... Whether you're a fitness newbie or a seasoned pro, this episode will equip you with the critical thinking skills you need to cut through the noise and make informed decisions about your health. So, if you're ready to learn how to spot fitness BS from a mile away, click play and let Layne Norton be your guide! TIMESTAMPS: (0:00) - Please leave a review https://podcasts.apple.com/us/podcast/muscle-for-life-with-mike-matthews/id671863400 of the show wherever you listen to podcasts and make sure to subscribe! (05:20) - The misuse of science and how to vet health and fitness claims as a layperson (07:20) - The role of personal bias in filtering information and skepticism (9:52) - What credentials matter? (17:40) - Why smart, credentialed people can still believe in pseudoscience (23:26) - The problem with relying on mechanistic data over outcome data (31:20) - The role of identity (34:51) - Confirmation bias and selection bias (40:00) - Food pyramid and government conspiracies (48:20) - Try Whey+ risk-free today! Go to buylegion.com/whey and use coupon code MUSCLE to save 20% or get double reward points! (50:56) - What is the seed oil controversy? Are seed oils unhealthy? (1:10:30) - How COVID-19 reduced public confidence in the scientific community (1:17:50) - The role of personal identity in seeking the truth (1:29:03) - Where can people find you and your work? MENTIONED ON THE SHOW: Try Whey+ risk-free today! Go to buylegion.com/whey and use coupon code MUSCLE to save 20% or get double reward points! Layne Norton's Instagram: https://www.instagram.com/biolayne Layne Norton's Website: https://www.biolayne.com/ Carbon Diet Coach App: https://www.carbondietcoach.com/ Physique Coaching Academy Course: https://www.biolayne.com/physique-coaching-academy/
In today's fast-paced world, the chase for more—more output, more success, more everything—often leads to burnout and dissatisfaction. What if there was a better way? In this episode, I interview Cal Newport, who offers a refreshing perspective on the productivity conversation. Specifically, he introduces the concept of slow productivity, a method that prioritizes deep, meaningful work over the constant hustle that's become the norm. It’s not just about doing less for the sake of it, either. Slow productivity is about focusing on what truly matters and doing it well, which, counterintuitively, produces better work and a more balanced life. There’s no question that overload and constant context switching from “busyness” and pseudo-productivity are detrimental to not only our work, but our lives. With his slow productivity approach, Cal is challenging all of us to redefine our concepts of productivity and success, and offers actionable advice on leading more intentional lives. In case you’re not familiar with Cal, he’s an MIT-trained computer science professor at Georgetown University and the bestselling author of many books, including and , 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: __ __ __ 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 https://podcasts.apple.com/us/podcast/muscle-for-life-with-mike-matthews/id671863400 of the show wherever you listen to podcasts and make sure to subscribe! 1:59 - What Inspired Cal Newport's Concept of Slow Productivity? 3:00 - Why Do We Often Believe More is Always Better? 23:43 - Shop Legion Supplements Here: https://buylegion.com/ and use coupon code MUSCLE to save 20% or get double reward points! 26:53 - Balancing Life and Work: Cal Newport's Personal Journey 36:51 - Finding Your Productive Rhythm: Cal on Periodization 39:37 - Unsure of Priorities? How to Find What Truly Matters 53:31 - Will AI Change Our Approach to Quality vs. Quantity in Work? 01:02:59 - Where can people find you and your work? Shop Legion Supplements Here: https://buylegion.com/ and use coupon code MUSCLE to save 20% or get double reward points! MENTIONED ON THE SHOW: Cal’s Website: https://calnewport.com/ Slow Productivity https://www.amazon.com/Slow-Productivity-Accomplishment-Without-Burnout/dp/0593544854/?tag=mflweb-20: https://www.amazon.com/Slow-Productivity-Accomplishment-Without-Burnout/dp/0593544854/?tag=mflweb-20 Cal’s Podcast Deep Questions https://www.thedeeplife.com/listen/: https://www.thedeeplife.com/listen/
In this episode, I answer your questions about optimizing strength and hypertrophy phases, whether the latest research changes my view on intermittent fasting, and how much cardio is ideal for heart health. Plus, I offer advice for new personal trainers, discuss my thoughts on how to find your life’s purpose and career path, and a lot more. As always, these questions come directly from my Instagram https://www.instagram.com/muscleforlifefitness/ 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 https://podcasts.apple.com/us/podcast/muscle-for-life-with-mike-matthews/id671863400 of the show wherever you listen to podcasts and make sure to subscribe! 1:15 - Should you reduce total sets during a strength phase versus hypertrophy? 4:25 - What is the latest research saying about intermittent fasting? 7:51 - How much cardio is recommended for optimal heart health? 17:32 - My award-winning fitness books for men and women: https://legionathletics.com/products/books/ 19:33 - Who is my pick for the next US president? 26:03 - Advice for new personal trainers on building their client base. 28:35 - Approaching the topic of hormones and weight loss with clients. 29:19 - Why is progressing on lateral raises often so challenging? 30:03 - Discussing the number of genders. 30:20 - Could someone like Vivek win the presidency? 30:48 - Benefits of doing an anterior and posterior chain workout split 31:38 - Is COVID-19 making a comeback? 31:53 - Best supplements for disrupted sleep during a calorie deficit. 33:27 - Defining the calorie surplus range for a lean bulk. 36:18 - How do you find your life's passion and figure out what you want to do with your life? MENTIONED ON THE SHOW: My award-winning fitness books for men and women: https://legionathletics.com/products/books/
Nicotinamide mononucleotide (NMN) is often touted as the frontier of anti-aging supplements, promising not just more years of life, but better quality ones. With bold claims of enhancing lifespan and slowing down aging, to improving physical performance, body composition, and brain health, NMN has captured the attention of both consumers and scientists. But how much truth is there to these claims? In this episode, I’ll explore the molecule NMN, its benefits, the research supporting it, and whether or not it stands up to the hype. Whether you're a skeptic or a hopeful believer in the search for the fountain of youth, listen to this podcast to learn about the potential of NMN supplements. TIMESTAMPS: 0:00 - Please leave a review https://podcasts.apple.com/us/podcast/muscle-for-life-with-mike-matthews/id671863400 of the show wherever you listen to podcasts and make sure to subscribe! 2:19 - What is NMN and Why Is It Important? 5:31 - What Does Current Research Say About NMN? 9:52 - Can NMN Really Improve Your Physical Performance and Body Composition? 12:12 - Legion One-on-One Coaching: https://www.muscleforlife.show/vip 13:53 - Is NMN Anti-Aging? Can NMN Supplements Stop or Reverse Aging? 16:57 - Do NMN Supplements Improve Cognition and Brain Health? 21:15 - Are NMN Supplements Worth the Hype? MENTIONED ON THE SHOW: Legion One-on-One Coaching: https://www.muscleforlife.show/vip
The debate around training to muscular failure has raged for decades. Is it necessary? Is it practical? Is it safe? Expert opinion is all over the map, ranging from one extreme of low-volume, maximum-intensity, “beyond-failure” training to the other of high-volume, low-intensity, “never-even-close-to-failure” training; and every degree and permutation in between. Which philosophy is right? Or at least the most right? And more importantly, which is right specifically for you and your circumstances and goals? That is, are you training hard enough to efficiently and effectively achieve your goals? In this episode, renowned expert Lyle McDonald settles these questions and more, including what true muscular failure is (physiologically); why, in some ways, proximity to failure in training matters more than many other programming variables like load and rep ranges; why many people could benefit from more proximity to failure in their training rather than less; and more. And in case you're not familiar with Lyle, he’s a health and fitness researcher and author, and one of the godfathers of evidence-based fitness space whose work has greatly influenced my own, especially in the beginning of my career. In this interview, you'll learn: __ What failure is (technical, muscular, and volitional failure) and why proximity to failure is such an important factor in training for muscle growth How close you need to be to failure for maximal muscle fiber recruitment and growth The effects of training to failure on fatigue and how that interplays with training volumes Whether “beyond failure” techniques like dropsets and forced reps can be effective when controlled How to gauge and achieve effective reps for enhanced muscle development Guidance on the optimal proximity to failure for sustainable results Practical tips for reaching the optimal proximity to failure and incorporating variety in training to maintain long-term progress How often you should test true failure to ensure your training intensity is sufficient And more . . . __ Whether you’re seeking to optimize your workouts or someone curious about the science behind muscle growth, this myth-busting discussion will give you science-based clarity on one of fitness's most persistent debates. So give it a listen and you'll be far better equipped to gauge your workout intensity and program it sustainably for better gains. TIMESTAMPS: 0:00 - Please leave a review https://podcasts.apple.com/us/podcast/muscle-for-life-with-mike-matthews/id671863400 of the show wherever you listen to podcasts and make sure to subscribe! 3:20 - Why is Training to Failure Crucial for Muscle Growth? 08:29 - What Does Muscle Failure Really Mean and How Does It Impact Growth? 24:00 - Is Proximity to Failure More Important Than Your Workout Program? 33:11 - How Can You Optimize Volume and Reps for Maximum Muscle Growth? 43:06 - Save 25% on Pulse and Recharge! Go to buylegion.com and use code MUSCLE 44:33 - Why Are Rest Times Crucial for Maximizing Training Effectiveness? 54:05 - How Do You Recognize and Achieve True Muscular Failure? 1:01:41 - What Are Reps in Reserve and How Can They Optimize Your Training? 1:11:35 - How Can You Accurately Identify a True Failure Rep? 1:14:34 - Are Forced Reps and Other “Beyond Failure” Training Techniques Effective? 1:23:00 - Why Is Variety Important in Your Training Regimen? 1:32:01 - Where to Find Lyle McDonald’s Work? MENTIONED ON THE SHOW: Save 25% on my pre-workout Pulse and post-workout Recharge now! Go to https://buylegion.com/ and use coupon code MUSCLE to save 20% on any non-sale items or get double reward points! Lyle’s Website: https://bodyrecomposition.com/
Are saunas, steam rooms, and cold plunges beneficial after workouts? How can you naturally boost your testosterone levels quickly? What’s the best way to stop snacking out of boredom or anxiety? In this episode, I delve into these and other intriguing questions from my listeners. As always, these questions come directly from my Instagram https://www.instagram.com/muscleforlifefitness/ 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 https://podcasts.apple.com/us/podcast/muscle-for-life-with-mike-matthews/id671863400 of the show wherever you listen to podcasts and make sure to subscribe! 1:34 - Benefits of sauna, steam room, and cold plunge post-workout? 3:44 - Is the stair stepper as effective as the treadmill? 4:38 - How to recomp when feeling too bulky? 7:06 - Should supplements be timed on a fasted stomach? 9:27 - Fastest methods to boost testosterone naturally? 12:46 - Try my upgraded, reformulated sleep aid, Lunar! Go to buylegion.com/lunar and use coupon code MUSCLE to save 20% or get double reward points! 16:19 - Update on Legion's new energy drink. 17:31 - How to stop snacking due to boredom or anxiety? 18:13 - Have I considered competing in bodybuilding? 19:38 - Strategies for overcoming fear. 21:36 - Evaluating the pink salt and honey pre-workout trend. 22:43 - Maintaining motivation in diet and exercise routines. 25:10 - Importance of barbells for hypertrophy. 26:40 - Effective exercises for weak biceps. MENTIONED ON THE SHOW: Try my upgraded, reformulated sleep aid, Lunar! Go to buylegion.com/lunar and use coupon code MUSCLE to save 20% or get double reward points!
In this episode, I sit down with Dan, who achieved remarkable results through Legion’s one-on-one coaching https://legionathletics.com/coaching/ program. In just 3 months, he shed 20 pounds, significantly reduced his body fat, and saw more muscle definition than ever before. Though he previously experimented with various fitness routines like P90X and Body Beast, Dan's newfound success is rooted in his consistency with nutrition tracking and meal planning, along with a tailored workout routine that accommodated his hip arthritis. In this interview, Dan opens up about his past challenges, including alcohol consumption and diet compliance, and how making changes in these areas contributed to his success. He shares insights into transitioning to a lean bulking phase and offers practical tips for others starting their fitness journeys. Tune in to hear Dan's story and learn how personalization in training and diet, combined with a mindset focused on long-term sustainability, can lead to transformative results. TIMESTAMPS: 0:00 - Please leave a review of the show wherever you listen to podcasts and make sure to subscribe! 2:22 - What prompted Dan to try the Legion one-on-one coaching program? 10:16 - How does Dan manage cheat meals and alcohol consumption? 12:44 - What was Dan's experience with reducing daily alcohol intake? 20:37 - Want 125 quick, easy, and delicious “fitness friendly” recipes? Get The Shredded Chef: https://legionathletics.com/products/books/the-shredded-chef/ 23:46 - What did Dan's training routine look like during the coaching program? 33:09 - Why did Dan include yoga in his fitness routine? 34:15 - Did Dan make any changes to his training when starting his cutting phase? 35:26 - What alternative exercises worked well for Dan? 37:17 - Has Dan noticed differences since beginning his lean bulking phase? 43:39 - Has Dan made adjustments to his training program and its volume? 49:44 - What key principles has Dan learned to enhance his workout effectiveness? MENTIONED ON THE SHOW: Want 125 quick, easy, and delicious “fitness friendly” recipes? Get The Shredded Chef: https://legionathletics.com/products/books/the-shredded-chef/
Kinesiology tape has become a common sight in the world of sports and in the gym. But what does it really do? Is there good science supporting its use, or is it all hype? In this episode, we examine the scientific principles of kinesiology tape. From its supposed ability to reduce pain and inflammation to claims of improved muscle function, we dissect what research says versus popular belief. Whether you're an athlete considering kinesiology tape, a fitness enthusiast curious about its effects, or just someone fascinated by sports science, listen to this podcast to gain a clearer understanding of what kinesiology tape can and cannot do. TIMESTAMPS: 0:00 - Please leave a review https://podcasts.apple.com/us/podcast/muscle-for-life-with-mike-matthews/id671863400 of the show wherever you listen to podcasts and make sure to subscribe! 1:49 - What is kinesiology tape? 2:36 - What are the benefits of KT tape? 3:59 - What does the scientific research say about kinesiology tape? 7:29 - Shop Legion Supplements Here: https://buylegion.com/ and use coupon code MUSCLE to save 20% or get double reward points! 10:39 - Does KT Tape enhance proprioception? 14:08 - Can KT Tape reduce swelling? 14:39 - Does kinesiology tape improve strength? 15:54 - Does KT Tape increase your flexibility? 17:27 - Can KT tape boost athletic performance? 19:08 - Does kinesiology tape help in preventing injuries? 21:39 - How effective is KT tape? 22:41 - How should you apply KT tape for best results? MENTIONED ON THE SHOW: Shop Legion Supplements Here: https://buylegion.com/ and use coupon code MUSCLE to save 20% or get double reward points!
Hitting a fitness plateau can be frustrating, but often the battle is not just physical—it's mental. In this episode, Kasey Orvidas joins us to unravel the psychological elements that contribute to fitness stagnation. Specifically, we delve into the importance of understanding your own behavioral patterns and thought processes, and discuss the importance of being a "researcher in your own life" to get to the root causes behind your fitness plateaus. In case you're not familiar with her, Kasey Orvidas holds a Ph.D. in Psychology and is a certified health and fitness coach, renowned for her expertise in mindset and health behavior change. With numerous publications in peer-reviewed journals, Kasey combines academic rigor with practical coaching, making complex scientific concepts accessible to a wider audience. In this podcast, Kasey and I discuss . . . __ Recognizing and addressing the psychological factors contributing to fitness plateaus Practical strategies for developing a growth mindset and enhancing motivation, including effectively responding to feedback, setbacks, and others' success Understanding the power of negative emotions and how to reframe challenges positively The role of acceptance and commitment therapy in managing difficult thoughts and feelings The influence of your social circle on motivation and ongoing success Avoiding rash decisions during emotional turmoil by creating space for rational thinking And much more . . . __ So, listen to this podcast to learn how to break through mental fitness barriers with a robust, growth-oriented mindset. TIMESTAMPS: 0:00 - Please leave a review https://podcasts.apple.com/us/podcast/muscle-for-life-with-mike-matthews/id671863400 of the show wherever you listen to podcasts and make sure to subscribe! 13:12 - What signs indicate a lack of motivation in fitness? 21:33 - How can one improve at seeking and accepting feedback? 32:04 - Legion One-on-One Coaching: https://www.muscleforlife.show/vip 34:51 - What are effective ways to handle setbacks in fitness? 52:32 - How should we respond to the success of others? 01:03:28 - Why is it important to consider emotional states when making decisions? 01:09:14 - Where can people find more about Kasey Orvidas and her work? MENTIONED ON THE SHOW: Legion One-on-One Coaching: https://www.muscleforlife.show/vip Kasey’s Website: https://www.kaseyorvidas.com/ Kasey’s Instagram: https://www.instagram.com/coachkaseyjo/
How can you manage lower back pain during workouts? What's really happening when you're feeling full on a calorie deficit? And is the X-3 Bar a worthwhile investment? In this episode, I'll explore these topics and many more, giving you the insights you need to adjust your fitness routine effectively while ensuring long-term health and performance. As always, these questions come directly from my Instagram https://www.instagram.com/muscleforlifefitness/ 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 https://podcasts.apple.com/us/podcast/muscle-for-life-with-mike-matthews/id671863400 of the show wherever you listen to podcasts and make sure to subscribe! 1:02 - Tips for encouraging a male partner to work out and eat better? 1:46 - Favorite dictator? 2:21 - Feeling full in a calorie deficit, what's going on? 5:29 - Whose cocaine was it at the White House? 5:58 - For weight loss, is it better to do more reps with lower weights or higher weight with fewer reps? 9:10 - Thoughts on the X3 Bar? 13:27 - Lower back getting tight after a couple of sets of deadlifts and squats, any solution? 18:05 - Try Whey+ risk-free today! Go to buylegion.com/whey and use coupon code MUSCLE to save 20% or get double reward points! 20:41 - Is it okay to just supplement vitamin D if the sun feels too strong? 21:37 - Why does the new Legion cookie have multiple sugars and sweeteners? 23:15 - Do you have any comments on the state of the union? 23:51 - Noticing a lack of meme content, is everything alright? 24:17 - Biceps curl: start with palms facing up or hammer grip to palms up rotation? 25:40 - Why are you the best fitness influencer on the internet? 26:21 - Thoughts on NMN supplements? 27:53 - Are ice baths good for recovery and what temperature is too low? 30:29 - What are the odds of tearing a muscle at the joint? 32:14 - Best way to develop your aerobic base? 32:38 - Your take on wine and fat loss? 33:33 - Advice on starting a business? MENTIONED ON THE SHOW: Try Whey+ risk-free today! Go to buylegion.com/whey and use coupon code MUSCLE to save 20% or get double reward points!
Is there a testosterone crisis in men? If so, why? And is it impacting you—are your testosterone levels declining or already low? How can you know? And what can you do about it? You’re going to get answers to those questions and more in today’s interview with men's health expert, Ali Gilbert. In case you’re not familiar with her, Ali is a men’s health coach popularly known as the “Queen of Men’s Health” online, and she has helped thousands of men of all ages improve their hormones and thus their health, energy, and physical, mental, and sexual performance. In this podcast, Ali and I chat about . . . __ The factors affecting the decline in testosterone levels in men and why it’s a significant concern for men’s health and well-being The role of nutrition, fitness, and sleep in maintaining hormonal balance Science-based ways of naturally optimizing your hormonal health The controversy surrounding TRT and myths about estrogen’s role in men’s health The impact of alcohol on hormonal health The importance of sun exposure and where to get reliable hormone assessments And much more . . . __ This episode is a must-listen for anyone interested in understanding the nuances of hormonal health and how to take control of their well-being through informed lifestyle choices. TIMESTAMPS: 0:00 - Please leave a review https://podcasts.apple.com/us/podcast/muscle-for-life-with-mike-matthews/id671863400 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/ https://ali-gilbert.com/ Ali's Instagram: https://www.instagram.com/thealigilbert/?hl=en
Ever stepped on the scale and wondered why your weight seems to dance around day by day? You're not alone. In this episode, we explore the multiple factors contributing to daily weight fluctuations. From food weight, carbohydrate intake, sodium levels, to stress, strength training, the menstrual cycle, and even alcohol consumption—each plays a unique role in your body's weight changes. You’re going to learn the best practices for tracking your weight effectively and understand how to interpret these fluctuations for a more accurate picture of your fitness progress. TIMESTAMPS: 0:00 - Please leave a review of the show wherever you listen to podcasts and make sure to subscribe! 2:20 - Your weight is going to fluctuate. 5:54 - What is food weight? 7:29 - How do carbs affect weight fluctuation? 10:57 - Legion One-on-One Coaching: https://www.muscleforlife.show/vip 13:45 - How does sodium affect body weight? 15:15 - How does stress affect your weight? 19:55 - Can strength training affect weight fluctuation? 23:07 - Menstrual cycle effects on weight 23:52 - How can alcohol affect your weight? 24:18 - What is the best way to track your weight accurately? MENTIONED ON THE SHOW: Legion One-on-One Coaching: https://www.muscleforlife.show/vip
Is calisthenics just a fancy name for bodyweight training, or is it something more? What are the benefits of calisthenics, does it beat out weightlifting, and how can you incorporate it into your routine? These are all questions you’ll learn the answers to in this interview with Al Kavadlo. In case you’re not familiar with him, he's a leading expert in bodyweight strength training and calisthenics, and the author of several influential books in the field, including https://www.amazon.com/Get-Strong-Transformation-Strength-Using-Calisthenics-ebook/dp/B071VM4FZD?tag=mflweb-20. He’s also been featured in major publications like and . Through our discussion, we cover a range of topics, including . . . __ __ __ 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 https://podcasts.apple.com/us/podcast/muscle-for-life-with-mike-matthews/id671863400 of the show wherever you listen to podcasts and make sure to subscribe! 1:53 - How do calisthenics differ from bodyweight training? 6:54 - What are the primary benefits of calisthenics? 9:16 - What specific skills does calisthenics training target? 14:16 - How can incorporating calisthenics benefit your daily routine? 17:01 - What are some basic calisthenics exercises and their variations? 18:45 - Where to start if you can’t do a pushup or chin-up yet? 22:33 - My award-winning fitness books for men and women: https://legionathletics.com/products/books/ 24:26 - What's the next step after establishing a solid calisthenics foundation? 32:10 - Why is the pistol squat challenging and how to master it? 36:59 - How should you program the pistol squat into your workout? 40:19 - Are lunges a part of a calisthenics routine? 46:04 - What are Al Kavadlo’s thoughts on using bands in calisthenics? 55:49 - How to know if calisthenics is right for you? 01:02:34 - Where to find Al Kavadlo and his work? MENTIONED ON THE SHOW: My award-winning fitness books for men and women: https://legionathletics.com/products/books/ Al’s Get Shredded Guide: https://www.fortifytraining.com/get-shredded-free Al's Website: https://alkavadlo.com/ Al's Instagram: https://www.instagram.com/al_kavadlo/
Should you feel hungry while bulking, or feel stuffed from the calorie surplus? Are there benefits to starting your morning with salt water? Should you train the same way in your 40s as you did in your 20s? In this episode, I'll explore these topics and many more, giving you the insights you need to adjust your fitness routine effectively while ensuring long-term health and performance. As always, these questions come directly from my Instagram https://www.instagram.com/muscleforlifefitness/ 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 https://podcasts.apple.com/us/podcast/muscle-for-life-with-mike-matthews/id671863400 of the show wherever you listen to podcasts and make sure to subscribe! 1:33 - Should you feel hungry while in a slight calorie surplus? Or does bulking feel like you're stuffing yourself? 3:33 - Should you add salt to your water first thing in the morning? 6:34 - What is one thing everyone should incorporate into their diet? 10:04 - Should you still have the same workout after your 40s compared to your 20s and 30s? 11:26 - Does making funny lifting faces increase output? 11:59 MIDROLL AD 13:19 - How much caffeine is too much in one day for a 185lb male? 14:41 - Is it true you can train side delts with more volume than other muscle groups? 16:11 - How to find your new TDEE after a long period of dieting? 17:55 - What are your thoughts on religion? 20:51 - Is there an ideal timeframe for resting between working out certain muscle groups? 23:14 - Does making faces in the gym increase wrinkles? 23:36 - Strategies for overcoming strength plateaus 25:12 - Single arm vs. double arm lateral raises 26:36 - Using slower tempos with light weights 28:09 - What are your thoughts on Mike Mentzer and Dorian Yates HIT training style? MENTIONED ON THE SHOW: Our Biggest Sale of the Year Is Here! Save 50% during our Black Friday Sale. Go to https://buylegion.com/ and use coupon code MUSCLE to get double reward points!
In this episode, I interview Katherine, a 60-year-old massage therapist who had struggled with her body composition until deciding to get in stage shape as a birthday challenge. Even though she’s no stranger to fitness and had competed before, stress and lack of consistency caused her nutrition and training to suffer in recent years. So, she signed up for Legion’s one-on-one coaching https://legionathletics.com/coaching/ and started working with a Legion coach, which gave her the know-how and accountability she needed to succeed. In this interview, she offers her experience and best tips for sustainably getting leaner regardless of age, emphasizing why getting a customized plan and coach can make all the difference. Tune in to learn how Katherine achieved her ultimate goal—standing victorious on the 60+ bikini stage—proving you’re never too old to achieve ambitious fitness goals. TIMESTAMPS: 0:00 - Please leave a review of the show wherever you listen to podcasts and make sure to subscribe! 3:42 - Starting Legion's coaching program and contest prep 6:10 - Tracking food and flexible dieting approach 8:33 - Getting very lean for the stage vs regular fat loss goals 11:35 - Dealing with hunger, cravings and off-plan eating 13:59 - Why Katherine experimented with the carnivore diet 17:45 - My free quiz to answer all your diet questions: www.muscleforlife.show/dietquiz 18:32 - Training focus and strategy for strength gains while cutting 23:30 - Peak week changes to training and cardio 25:42 - Show results - weight loss and body fat percentage 27:40 - No extended plateaus - why consistent hard work paid off 35:50 - Experience prepping in your 60s vs if you were 20 years old 36:41 - Mindset: solutions vs excuses 38:09 - Reverse dieting to put on more muscle in the off-season 40:41 - Having a coach as the ultimate shortcut 42:02 - Accomplishing goals through consistent hard work MENTIONED ON THE SHOW: Take this free quiz to get science-based answers to all of your diet questions: www.muscleforlife.show/dietquiz
Starting a running routine can be daunting, whether you’re a beginner, someone looking to lose weight, or a former athlete. In this episode, you’ll learn the essentials of starting a running program. We discuss the relationship between resistance training and running, address the interference effect, and provide a detailed 8-week running plan to get you on track. Additionally, we touch on the correct running technique, essential gear, nutrition advice, and tips for getting back into running after a break. This comprehensive episode is your guide for beginning or rekindling your love for running, so tune in. TIMESTAMPS: 0:00 - Please leave a review of the show wherever you listen to podcasts and make sure to subscribe! 3:56 - Is it okay to combine resistance training and cardio? 4:04 - Will running interfere with my resistance training? 10:32 - Should I worry about the "interference effect"? 11:33 - How to get optimal benefits from cardio 12:50 - How do I start running as a beginner? 14:37 - Our Biggest Sale of the Year! Save 50% during our Black Friday Sale! https://buylegion.com/ 17:19 - Using the run-walk method 21:26 - Proper running technique and form 24:44 - 8-week running program for beginners 28:14 - Recommended running gear 29:09 - Nutrition tips for runners 30:28 - Getting back into running after a break MENTIONED ON THE SHOW: Our Biggest Sale of the Year Is Here! Save 50% during our Black Friday Sale. Go to https://buylegion.com/ and use coupon code MUSCLE to get double reward points!
If you spend time in gyms or follow fitness influencers, you've likely encountered the mindset that more is better when it comes to training volume. More sets, more reps, more time in the gym equals faster results. Right? Not necessarily. As with many areas of fitness and nutrition, the truth is more nuanced. Enter the concept of "minimum effective dose" training. Instead of constantly pushing the boundaries of training capacity and trying to maximize your progress, this approach focuses on the least amount of volume needed to drive meaningful progress. To dig into the details of this methodology, I'm joined by Dr. Patroklos “Pak” Androulakis-Korakakis. With a PhD focused on minimum effective training doses for strength gains and years of coaching experience, Dr. Pak has a deep understanding of the science and application of this topic. Throughout our discussion, you'll learn . . . __ What minimum effective dose training is and the major benefits it offers The surprising muscle-building potential of low training volumes How to determine your personal minimum effective doses based on experience level, genetics, and goals The importance of training intensity and progression regardless of overall volume How to add volume gradually over time as you adapt Why most people underestimate the effort needed to build muscle How social media promotes unrealistic training expectations The value of long-term consistency over extreme programs How traveling or busy schedules are no excuse to skip workouts And much more . . . __ If you want to maximize training efficiency and results, this episode provides science-backed insights on the least training needed for meaningful gains so you can save time and general “wear and tear” on your body. TIMESTAMPS: 0:00 - Please leave a review https://podcasts.apple.com/us/podcast/muscle-for-life-with-mike-matthews/id671863400 of the show wherever you listen to podcasts and make sure to subscribe! 4:54 - What is minimum effective dose training? 6:25 - What are the benefits of minimum effective dose training? 18:16 - How to implement minimum dose training 23:57 - How did you interpret those findings? 26:52 - Is 5 sets per week ideal for experienced weight lifters? 31:48 - Midroll 34:34 - Optimal volume for maximizing muscle and strength progress 39:13 - Tips for safely increasing training volume 47:28 - Common misconceptions about minimalist training approaches 49:09 - Perceived "bad" training genetics and the role of genetics in training efficiency 56:13 - The crucial impact of nutrition in minimalist training regimens 1:06:51 - Discover more about Dr. Pak and his work and how to connect with him Our Biggest Sale of the Year Is Here! Save 50% during our Black Friday Sale. Go to https://buylegion.com/ and use coupon code MUSCLE to get double reward points! MENTIONED ON THE SHOW: Dr. Pak's Instagram: https://www.instagram.com/dr__pak/?hl=en Dr. Pak's Website: https://www.drpak.com/ Dr. Pak's YouTube: https://www.youtube.com/@Dr__Pak
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 https://www.instagram.com/muscleforlifefitness/ 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 https://podcasts.apple.com/us/podcast/muscle-for-life-with-mike-matthews/id671863400 of the show wherever you listen to podcasts and make sure to subscribe! 01:25 - Should You Reduce Training Volume During a Caloric Deficit? 14:07 - Top Strategies to Protect Your Joints in Weight Training 14:47 - The Lowdown on Flat Foot Shoes: Xero vs. Vivo Barefoot 15:27 - The Rise of Hybrid Athletes: Fad or Future of Fitness? 17:35 - Our Biggest Sale of the Year! Save 50% during our Black Friday Sale! https://buylegion.com/ 19:50 - Rest Intervals for Squats: How Long Is Too Long? 22:36 - Nutritional Showdown: Fruit & Vegetable Powders vs. Multivitamins 24:29 - Ideal Rep Ranges & Weight Percentages for Maintaining Strength in a Deficit 27:30 - Is 3 Sets of 6 Reps Enough For Muscle Growth? 28:26 - What’s the Difference Between Brown Fat and White Fat? 30:58 - Amino Acids for Youthful Skin: The Benefits of Arginine, Proline, and Lysine 32:01 - Ab-Coaster Workouts: Are They Effective? 32:33 - Snacking and High-Volume Meals: What's Best for Nutritional Success? 33:01 - Timing Ab Workouts: Beginning vs. End of Your Training Session 33:35 - Workout Split Tips: Deadlifts on Pull Days, Romanian Lifts on Leg Days 34:17 - Protein Intake: Is Half Your Daily Requirement from Whey Too Much? 35:00 - Incorporating Cardio into Fat Loss Phases: Steps vs. Structured Cardio 35:55 - Daily L-Glutamine: Is It Safe for Gut Health? Our Biggest Sale of the Year Is Here! Save 50% during our Black Friday Sale. Go to https://buylegion.com/ and use coupon code MUSCLE to get double reward points! MENTIONED ON THE SHOW: Our Biggest Sale of the Year Is Here! Save 50% during our Black Friday Sale. Go to https://buylegion.com/ and use coupon code MUSCLE to get double reward points!
Can you 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 https://legionathletics.com/muscle-for-life-episode-996-chris-barakat-interview/ a https://legionathletics.com/muscle-for-life-episode-860-chris-barakat-interview/ returning https://legionathletics.com/muscle-for-life-episode-757-chris-barakat-interview/ guest https://legionathletics.com/chris-barakat-podcast/ on https://legionathletics.com/muscle-for-life-episode-1033-chris-barakat-interview/ 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 https://podcasts.apple.com/us/podcast/muscle-for-life-with-mike-matthews/id671863400 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/: https://schoolofgainz.com/ Chris Barakat’s Instagram https://www.instagram.com/christopher.barakat/: https://www.instagram.com/christopher.barakat/
The market is flooded with claims of miracle weight loss pills and injections. But which of these medications hold up under scrutiny? In this episode, Mike discusses the science behind 7 prominent weight loss drugs, providing clarity on their effectiveness, potential side effects, and more. TIMESTAMPS: 0:00 - Please leave a review of the show wherever you listen to podcasts and make sure to subscribe! 0:40 - What Are Weight Loss Drugs, How Do They Work, and Why Are They Popular? 6:57 - What Is Orlistat and How Is It Used? 9:54 - How Effective Is Orlistat in Aiding Weight Loss? 12:32 - What Should You Know About Semaglutide? 14:41 - Are There Any Risks or Concerns with Using Semaglutide? 17:35 - Our Biggest Sale of the Year! Save 50% during our Black Friday Sale! https://buylegion.com/ 19:47 - How Does Phentermine Work for Weight Loss? 24:05 - What Is Plenity and What Benefits Does It Offer? 27:56 - What Are the Potential Side Effects of Plenity? 28:21 - How Does Liraglutide Function in Weight Loss? 30:34 - What Are the Side Effects and Risks of Liraglutide? 30:53 - What Is Naltrexone Bupropion and How Is It Used? 32:07 - Are There Side Effects or Risks with Naltrexone/Bupropion? 33:56 - How Does Tirzepatide Aid in Weight Loss? 35:27 - If I Stop Taking Weight Loss Medications, Will I Regain the Lost Weight? MENTIONED ON THE SHOW: Our Biggest Sale of the Year Is Here! Save 50% during our Black Friday Sale. Go to https://buylegion.com/ and use coupon code MUSCLE to get double reward points!
Is chronic stress holding back your progress towards your fitness goals? It’s possible. While stress is a scapegoat for some (stress can’t make you fat, but eating too much food while stressed can), for others it’s too often overlooked in discussions about health and wellbeing. In this podcast, Sam Miller returns https://legionathletics.com/muscle-for-life-episode-1060-sam-miller-interview/ 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 https://www.amazon.com/Metabolism-Made-Simple-Nutrition-Transform/dp/1544534183/?tag=mflweb-20, 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 https://www.muscleforlife.show/vip Sam’s Instagram https://www.instagram.com/sammillerscience/: https://www.instagram.com/sammillerscience/ https://www.instagram.com/sammillerscience/ Sam’s website http://www.sammillerscience.com/: http://www.sammillerscience.com/ http://www.sammillerscience.com/ Sam’s Book http://www.metabolismmadesimple.com: www.metabolismmadesimple.com http://www.metabolismmadesimple.com/
Ever been curious about different ways to hit your protein targets when you're always on the move? Or perhaps you've considered GABBA supplements for stress and anxiety? In this episode, I delve into these questions and many others that come directly from my dedicated followers. As always, these questions come directly from my Instagram https://www.instagram.com/muscleforlifefitness/ 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 GABBA supplements effectively reduce stress and anxiety? 4:36 - What's the significance of various deadlift and squat variations, like pause, pulse, sumo, and single leg? 5:35 - Are you leveraging AI technologies like Chat GPT for content creation? 13:38 - Are there plans to introduce a whey and casein protein blend? 15:27 - MIDROLL 17:23 - I experienced a sudden lower back strain during deadlifts. Should I continue or take a break? 19:35 - Will opting for whey isolate reduce acne compared to regular whey? 20:01 - For optimal ab workouts, should I aim for a specific rep number or go by time? 20:54 - Update on your tendonitis recovery? 22:36 - Why might one experience a reduced appetite during a calorie deficit? 23:29 - Mushroom coffee: Is it worth the hype? 25:48 - Your take on cyclic dextrin as a go-to carb supplement? 26:20 - Any recent findings from the testosterone testing you've been exploring? 32:32 - What natural sources can boost energy besides caffeine and adequate sleep? MENTIONED ON THE SHOW: Find the Perfect Strength Training Program for You in Just 60 Seconds: http://www.muscleforlife.show/trainingquiz
You’ve probably heard you need to eat a high protein for maintaining muscle. But when life happens and eating a lot of protein isn't feasible, how does it affect our muscles? How low can we realistically go with daily protein without compromising our muscles? This episode dives deep into the science and strategies around our daily protein needs. TIMESTAMPS: 0:00 - Please leave a review of the show wherever you listen to podcasts and make sure to subscribe! 1:45 - What exactly is protein and why is it crucial for our muscles? 4:58 - Can we truly gain muscle with a minimal protein intake daily? 11:41 - Shop Legion Supplements Here: https://buylegion.com/ and use coupon code MUSCLE to save 20% or get double reward points! 14:51 - For seasoned athletes, does advanced training modify our protein needs? 16:53 - How do calorie deficits or surpluses change our daily protein requirements? 18:53 - If we skimp on protein for a few days, will our muscles suffer? 19:45 - Are there unexpected sources of protein in our everyday foods? MENTIONED ON THE SHOW: Shop Legion Supplements Here: https://buylegion.com/ and use coupon code MUSCLE to save 20% or get double reward points!
How do you fix a crashed metabolism? Should you eat more than your TDEE while bulking on non-exercise days? Are resistance bands as effective as free weights over a short duration? In this episode, I dive into these questions and a lot more, all sourced from my audience who regularly participate in my Q&A posts. As always, these questions come directly from my Instagram https://www.instagram.com/muscleforlifefitness/ followers, who take advantage of my weekly Q&As in my stories. If you have a question you're dying to have answered, make sure you follow me on Instagram (@muscleforlifefitness) and look out for the Q&A posts. Your question might just make it into a podcast episode! If you like this type of episode, let me know. Send me an email (mike@muscleforlife.com) or direct message me on Instagram. And if you don’t like it, let me know that too or how you think it could be better. TIMESTAMPS: 0:00 - Please leave a review of the show wherever you listen to podcasts and make sure to subscribe! 1:13 - Do big meals stretch your stomach? 1:47 - Is the deadlift considered leg or back volume? 3:01 - Should I eat over my TDEE on non-exercise days during a lean bulk? 4:39 - Is training for abs still worth it? 5:35 - Can nuts aid in weight loss? 6:25 - What are strategies to fix a crashed metabolism? 9:44 - How can I progress from a 285lb to a 315lb bench press? 11:19 - Does your program involve too many sets and insufficient recovery? 13:50 - Find the Perfect Strength Training Program for You: www.muscleforlife.show/trainingquiz 14:36 - Can resistance bands replace weights effectively for a short duration? 16:51 - What are tips for lifting heavy with back issues? 18:26 - What's the best training/eating regimen for lowering blood pressure? 18:41 - Would Legion Athletics consider Dylan Mulvaney as a spokesperson? 19:06 - Can you suggest a back day routine? 22:11 - How can I return to my previous lifting weight after a 3-week break? 24:55 - Why should I transition from BBLS 1.0 to 2.0? 26:01 - Are there concerns about electromagnetic frequencies from AirPods? 26:56 - What additional remedies exist for SI Joint issues beyond abductor exercises? 29:53 - What are your opinions on weight gainer and mass gainer supplements? MENTIONED ON THE SHOW: Find the Perfect Strength Training Program for You in Just 60 Seconds: http://www.muscleforlife.show/trainingquiz
In this podcast, I interview Isho, who turned his weight loss journey around by transitioning from traditional diet myths to a holistic, evidence-based approach. In his 40s, Isho has lost 24 pounds (and counting!) while getting stronger at the same time. Having battled with weight for years, Isho's breakthrough came from our comprehensive coaching program, emphasizing flexibility, balance, and consistency. In our discussion, we delve into his diet structure, how he manages cravings, and his strategies for indulging in treats without derailing progress. Tune in to learn how Isho transformed his relationship with food by recognizing the importance of a balanced and sustainable diet, and the mindset shifts and mental fortitude required for lasting change. TIMESTAMPS: 0:00 - Please leave a review of the show wherever you listen to podcasts and make sure to subscribe! 3:10 - Isho's Background: Life before discovering our coaching program. 8:51 - Emotional Eating: Isho's evolving relationship with food. 16:06 - Comparing Methods: Why past dieting didn't work and how our approach made a difference. 18:51 - Try Whey+ risk-free today! Go to buylegion.com/whey and use coupon code MUSCLE to save 20% or get double reward points! 21:26 - Body Transformation: Insights into Isho's remarkable change in body composition. 29:06 - Diet Decoded: How Isho set up his diet for success. 39:25 - Sweet Temptations: Isho's strategy for desserts and treats. MENTIONED ON THE SHOW: Try Whey+ risk-free today! Go to buylegion.com/whey and use coupon code MUSCLE to save 20% or get double reward points!
This topic will seem ridiculous to some, but it’s very appealing to many. How can you lose muscle mass you don’t want? That is, how can we reduce our muscle size, and specifically, in targeted areas to build our dream physique? While many aim to gain, others seek ways to slim down their muscle bulk. In this episode, you’ll learn how to intentionally reduce muscle size. Whether you're aiming to decrease muscle mass for aesthetic reasons, sports requirements, or personal preference, this episode will guide you safely through the process. TIMESTAMPS: 0:00 - Please leave a review of the show wherever you listen to podcasts and make sure to subscribe! 0:53 - Drawbacks of losing muscle: Weighing the risks. 3:53 - Unpacking reasons for intentional muscle loss. 7:23 - Holistic strategies for muscle reduction. 9:25 - Targeted muscle loss: Can you pinpoint specific areas? 11:10 - Strategies for arm muscle reduction. 13:29 - Shedding muscle from the legs: How and why? 14:46 - Want 125 quick, easy, and delicious “fitness friendly” recipes? Get The Shredded Chef https://legionathletics.com/products/books/the-shredded-chef/: 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/: https://legionathletics.com/products/books/the-shredded-chef/
How will AI shape the future of gym coaching? What should one pick between NMN and creatine? Is it optimal to consume simple carbs immediately after a workout? In this episode, I dive into these questions and more, all sourced from my audience who regularly participate in my Q&A posts. As always, these questions come directly from my Instagram https://www.instagram.com/muscleforlifefitness/ followers, who take advantage of my weekly Q&As in my stories. If you have a question you're dying to have answered, make sure you follow me on Instagram (@muscleforlifefitness) and look out for the Q&A posts. Your question might just make it into a podcast episode! If you like this type of episode, let me know. Send me an email (mike@muscleforlife.com) or direct message me on Instagram. And if you don’t like it, let me know that too or how you think it could be better. TIMESTAMPS: 0:00 - Please leave a review of the show wherever you listen to podcasts and make sure to subscribe! 0:02:09 - AI in Fitness: Will Artificial Intelligence Replace Gym Coaches? 0:03:31 - Supplements Showdown: NMN vs. Creatine – Which is Better? 0:06:00 - Post-Workout Nutrition: Are Simple Carbs Beneficial Immediately After Exercise? 0:06:28 - Italian Travel Tips: What's the Best Region in Italy to Visit? 0:07:09 - Travel Health: Effective Strategies to Combat Jet Lag. 0:18:38 - My free meal planning tool: buylegion.com/mealplan 0:20:05 - Fitness Recovery: Should You Avoid Certain Exercises with Pain or Just Reduce Weights? 0:22:21 - MFL Merchandise: When's the Release of the New Ladies' Top? 0:22:58 - Productivity Hacks: Is It Better to Read and Write in the Morning or Evening? 0:24:59 - Kitchen Decor: Why Display Certain Items and Do You Enjoy It? 0:25:27 - Workout Alternatives: Best Substitutes for Trap Bar Deadlift in BBLS. 0:25:49 - Personal Inspiration: Who Influences You the Most in Fitness and Life? 0:26:13 - Powerlifting Metrics: What are Considered Strong Numbers for Major Lifts? 0:27:10 - Shoulder Health: Solutions When Struggling with Pressing Due to Shoulder Pain. 0:29:42 - Training Plans: Do You Still Follow the 4x6 Workout Routine? 0:31:39 - Deadlift Aftermath: Handling Tightness After Performing Deadlifts. 0:32:13 - Workout Recovery Indicators: How to Determine if You're Fully Recovered Post-Exercise. MENTIONED ON THE SHOW: Want a free meal planning tool that figures out your calories, macros, and micros, and allows you to create custom meal plans for cutting, lean gaining, and maintaining in under 5 minutes? Go to https://buylegion.com/mealplan and download the tool for free!
Change is inevitable, but how we approach and adapt to it can make all the difference. In his new book, https://www.amazon.com/Master-Change-Everything-Changing-Including/dp/006325316X/?tag=mflweb-20, 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 , 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 https://www.amazon.com/gp/product/B01N1RNP9N/?tag=mflweb-20, a book I did a Book Club episode https://legionathletics.com/peak-performance-book-review-podcast/ 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 https://www.amazon.com/Master-Change-Everything-Changing-Including/dp/006325316X/?tag=mflweb-20: 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
