Muscle for Life with Mike Matthews

Mike Matthews

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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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940 episodes

Q&A: Dead Hangs, Greens Vs. Veggies, Saunas, Genetic Testing, and More

How can dead hangs reduce shoulder pain? Is genetic testing worth it for health purposes? How can you get biceps veins and increase vascularity? Are there limits to progressive overload? Should you use a sauna before or after training? Does cryotherapy improve recovery? How can you stay satiated while on a diet? How can you model healthy behavior for kids? All that and more in this Q&A podcast. This podcast is a Q&A, but it’s a bit different from the kind you’ll typically find here on Muscle For Life. In my usual Q&A episodes, I take a question from email or Instagram and then fully answer it in an episode of the podcast every week. However, over on Instagram https://www.instagram.com/muscleforlifefitness/, I’ve started doing weekly Q&As in the stories, and it occurred to me that many podcast listeners might enjoy hearing these questions and my short answers. So, instead of talking about one thing in an episode, I’m going to cover a variety of questions. And keep in mind some of these questions are just for fun. :) So if you want to ask me questions in my Instagram stories, follow me https://www.instagram.com/muscleforlifefitness/ on Instagram (@muscleforlifefitness), and if I answer your question there, it might just make it onto an episode of the podcast! If you like this type of episode, let me know. Send me an email (mike@muscleforlife.com) or direct message me on Instagram. And if you don’t like it, let me know that too or how you think it could be better. TIMESTAMPS: 0:00 - Find the Perfect Strength Training Program for You: www.muscleforlife.show/trainingquiz 2:02 - Why is Legion’s Casein+ the only thing I taste while having covid? 2:52 - Do you recommend genetic testing for health reasons? 5:11 - Is vegan protein a source of vegetables? 7:48 - What are your thoughts on the Will Smith and Chris Rock incident? 8:18 - What do you think your shoulder pain was a result of? 11:39 - How can I feel full during a calorie deficit? 15:54 - Is there a limit to progressive overload? 17:08 - Do you have any advice for modeling healthy behaviors for kids? 18:56 - Do you recommend any fat burners that actually work? 20:17 - How to increase bicep veins and visual vascularity? 20:52 - Does cryotherapy work? 22:52 - What are your predictions for the year 2030? 23:06 - What are your most recommended history books? 25:05 - Should I use the sauna before or after workout? 25:25 - If you could only choose one Legion product what would it be? 23:44 - Should I take Pulse before all my workouts or just lifting? 27:07 - What do you love most about your wife? MENTIONED ON THE SHOW: Find the Perfect Strength Training Program for You in Just 60 Seconds: http://www.muscleforlife.show/trainingquiz

28m
Aug 12
Steve Hall on How to Program Effective Specialization Routines

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

1h 13m
Aug 10
Book Club: My Top 5 Takeaways from The Five Love Languages by Gary Chapman

These are my key takeaways and notes from Gary Chapman’s . “Can you recommend a book for…?” “What are you reading right now?” “What are your favorite books?” I get asked those types of questions a lot and, as an avid reader and all-around bibliophile, I’m always happy to oblige. I also like to encourage people to read as much as possible because knowledge benefits you much like compound interest. The more you learn, the more you know; the more you know, the more you can do; the more you can do, the more opportunities you have to succeed. On the flip side, I also believe there’s little hope for people who aren’t perpetual learners. Life is overwhelmingly complex and chaotic, and it slowly suffocates and devours the lazy and ignorant. So, if you’re a bookworm on the lookout for good reads, or if you’d like to get into the habit of reading, this book club is for you. The idea here is simple: Every month, I’ll share a book that I’ve particularly liked, why I liked it, and several of my key takeaways from it. I’ll also keep things short and sweet so you can quickly decide whether the book is likely to be up your alley or not. Alright, let’s get to the takeaways. --- TIMESTAMPS: 0:00 - Please leave a review of the show wherever you listen to podcasts and make sure to subscribe! 4:28 - Triumph Male & Female are 25% off this week only! Go to buylegion.com/triumph and use coupon code MUSCLE to save 20% on anything else you order or get double reward points! --- MENTIONED ON THE SHOW: Triumph Male & Female are 25% off this week only! Go to buylegion.com/triumph and use coupon code MUSCLE to save 20% on anything else you order or get double reward points!

13m
Aug 08
The Best of Muscle For Life: Nutrition for Athletes, How Fast You Can Lose Fat, & Cold Showers

In this installment of the Best of Muscle For Life, you’ll hear hand-picked clips from three popular MFL episodes: an interview with Dr. Susan Kleiner on “power eating” and sports nutrition, a monologue on how fast you can “safely” lose body fat, and a motivational piece explaining why I took cold showers every day for a year. Some people—my favorite people—listen to most or even all of my podcasts, but my wizbang analytics tell me that while many listeners tune in on a regular basis, they don’t catch every installment of Muscle for Life and thus miss out on insights that could help them do at least a little better inside and outside the gym. That’s why I do “best of” episodes that contain a few of the most practical and compelling ideas, tips, and moments from the more popular episodes I’ve published over the years. This way, you can learn interesting insights that you might have otherwise missed and find new episodes of the show to listen to. So, in this installment of The Best of Muscle for Life, you’ll be hearing hand-picked morsels from three episodes: Dr. Susan Kleiner on “Power Eating” for Optimal Athletic Performance https://legionathletics.com/power-eating-for-performance/ (Originally published 7/15/2020) https://anchor.fm/muscleforlife/episodes/Dr--Susan-Kleiner-on-Power-Eating-for-Optimal-Athletic-Performance-eghjec How Fast Can You "Safely" Lose Fat (Before Losing Muscle)? https://legionathletics.com/muscle-for-life-episode-627-how-to-lose-fat-fast-podcast/ (Originally published 9/18/2020) https://anchor.fm/muscleforlife/episodes/How-Fast-Can-You-Safely-Lose-Fat-Before-Losing-Muscle-ejoorv Motivation Monday: I Took A Cold Shower (Almost) Every Day for a Year. Here’s What Happened. https://legionathletics.com/motivation-monday-cold-showers/ (Originally published 3/12/2018) https://anchor.fm/muscleforlife/episodes/Motivation-Monday-I-Took-A-Cold-Shower-Almost-Every-Day-for-a-Year--Heres-What-Happened-eei5st And we’ll be starting with number one, Susan Kleiner on “Power Eating” for Optimal Athletic Performance. TIMESTAMPS: 0:00 - My free quiz to answer all your diet questions: www.muscleforlife.show/dietquiz 4:31 - Dr. Susan Kleiner on “Power Eating” for Optimal Athletic Performance 20:09 - How Fast Can You "Safely" Lose Fat (Before Losing Muscle)? 31:31 - Motivation Monday: I Took A Cold Shower (Almost) Every Day for a Year. Here’s What Happened. MENTIONED ON THE SHOW: Take this free quiz to get science-based answers to all of your diet questions: www.muscleforlife.show/dietquiz http://www.muscleforlife.show/dietquiz

40m
Aug 05
Grant Tinsley on the Science of Measuring Your Body Fat

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

1h 1m
Aug 03
Q&A: Dad Bods, Bending Your Back on Deadlifts, Advice for Young Adults, and More

Do women actually prefer dad bods? Is it ok to bend your back on deadlifts? What’s the best way to lose visceral fat? Do electrical muscle stimulators work? Can a high-protein diet lower your testosterone? Who do I idolize? When can kids start lifting? All that and more in this Q&A podcast. This podcast is a Q&A, but it’s a bit different from the kind you’ll typically find here on Muscle For Life. In my usual Q&A episodes, I take a question from email or Instagram and then fully answer it in an episode of the podcast every week. However, over on Instagram https://www.instagram.com/muscleforlifefitness/, I’ve started doing weekly Q&As in the stories, and it occurred to me that many podcast listeners might enjoy hearing these questions and my short answers. So, instead of talking about one thing in an episode, I’m going to cover a variety of questions. And keep in mind some of these questions are just for fun. :) So if you want to ask me questions in my Instagram stories, follow me https://www.instagram.com/muscleforlifefitness/ on Instagram (@muscleforlifefitness), and if I answer your question there, it might just make it onto an episode of the podcast! If you like this type of episode, let me know. Send me an email (mike@muscleforlife.com) or direct message me on Instagram. And if you don’t like it, let me know that too or how you think it could be better. TIMESTAMPS: 0:00 - Shop Legion Supplements Here: https://buylegion.com/ and use coupon code MUSCLE to save 20% or get double reward points! 4:13 - Do women prefer ”dad bods”? 6:06 - Do you have any advice for 24 year olds that want to achieve greatness in their lives? 6:48 - Who do you look up to? 7:25 - Is it okay to bend your back a little when doing deadlifts? 9:09 - Do you use any recreational drugs? 10:12 - What is a good age for a kid to start weight training? 11:28 - What is the best way to lose visceral fat? 12:29 - Should I train a muscle group once or twice a week? 15:44 - Is it true that a high protein diet lowers your testosterone? 17:34 - How do I know if I’m not a beginner anymore? 18:29 - Are electrical muscle stimulators worth it? 18:44 - Are steroids for pussies? MENTIONED ON THE SHOW: Shop Legion Supplements Here: https://buylegion.com/ and use coupon code MUSCLE to save 20% or get double reward points!

20m
Aug 02
How to Get Stronger With Remote Voluntary Contraction

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

16m
Aug 01
Research Roundup: Hyperventilating Helps Lifting, Low-Carb Lowers Testosterone, Exercise Variations Improve Gains, and More

Does hyperventilating between sets help you get more reps? Does using exercise variations help you gain muscle and strength faster? Can low-carb dieting actually reduce your testosterone levels? Are expensive forms of creatine actually effective? Answers from the latest research on these topics is in this podcast. This podcast is another installment in my Research Roundup series of episodes, where I give you concise and practical takeaways from studies that I think are interesting and that can help us gain muscle and strength faster, lose fat faster, perform better athletically, feel better, live longer, or get and stay healthier. There is a ton of scientific research that gets published every year, and even if you narrow your focus to fitness research, it would still take several lifetimes to unravel the hairball of studies on nutrition, training, supplementation, and related fields. That's why my team and I put a lot of time into reviewing, dissecting, and describing scientific studies in articles, podcasts, and books. Oh and if you like this type of episode, let me know. Send me an email (mike@muscleforlife.com) or direct message me on Instagram https://www.instagram.com/muscleforlifefitness/ (@muscleforlifefitness). And if you don’t like it, let me know that too or how you think it could be better. --- TIMESTAMPS 0:00 - Which of my books is right for you? Take my quiz and find out: www.muscleforlife.show/bookquiz http://www.muscleforlife.show/bookquiz 2:40 - Does exercise variation cause more muscle growth? 8:44 - Can hyperventilating between sets boost performance? 12:20 - What is the most cost effective form of creatine? 15:44 - Does a low carb, high protein diet affect testosterone levels in healthy men? --- MENTIONED ON THE SHOW: Find the Perfect Mike Matthews Book and Program for You in Just 60 Seconds: http://www.muscleforlife.show/bookquiz http://www.muscleforlife.show/bookquiz

23m
Jul 29
Kyle Hunt on Writing, Reading the Right Books, Marketing, and More

Kyle Hunt and Mike Matthews talk shop about business and marketing, what it’s like writing books, how they decide what books to read and why, how they efficiently get the most out of those books and put the information they learn to use, and more. This podcast is a low-key discussion with my buddy Kyle Hunt where we share a “behind the scenes” look at the process of writing, revising, publishing, and marketing books, how we pick and choose books to read, how we take notes and learn from those books, and more. Specifically, we chat about . . . __ __ In case you’re not familiar with Kyle, he’s https://legionathletics.com/muscle-for-life-episode-896-kyle-hunt-interview/ a repeat https://legionathletics.com/muscle-for-life-episode-829-kyle-hunt-interview/ podcast https://legionathletics.com/kyle-hunt-powerbuilding-podcast/ guest https://legionathletics.com/kyle-hunt-podcast/ and author https://www.amazon.com/Kyle-Hunt/e/B07VFL7J9T?ref=sr_ntt_srch_lnk_1&qid=1658352810&sr=1-1 of several books, including Bodybuilding For Beginners and Strength Training For Beginners. He’s also a competitive powerlifter, coach, owner of Hunt Fitness, and podcaster, who’s the host of The Absolute Strength Podcast, which I’ve been a guest on a number of times. So, if you’re at all curious about what it takes to write a book, what the research and editing process looks like, or just want to hear two authors chat about business, marketing, and writing, I think you’ll enjoy this podcast! Press play and let me know what you think! --- TIMESTAMPS: 0:00 - Try Fortify risk-free today! Go to buylegion.com/fortify and use coupon code MUSCLE to save 20% or get double reward points! 5:25 - With so many projects you want to do, how do you choose the next one? 9:31 - How do you know when a product is done? 11:02 - How do you choose books to read? 13:16 - Do you like ebooks or physical books and why? 27:20 - Do you read one book at a time? 32:06 - Where can people find you and your work? 32:31 - Are you working on a new book? 36:21 - How important is timing when it comes to business? --- MENTIONED ON THE SHOW: Try Fortify risk-free today! Go to buylegion.com/fortify and use coupon code MUSCLE to save 20% or get double reward points! Kyle Hunt’s Absolute Strength Podcast: https://podcasts.apple.com/us/podcast/the-absolute-strength-podcast/id1146086687 https://podcasts.apple.com/us/podcast/the-absolute-strength-podcast/id1146086687 Kyle Hunt’s Instagram: https://www.instagram.com/huntfitness/ https://www.instagram.com/huntfitness/

47m
Jul 27
Q&A: Butt Wink, “Fat Freezing,” Cheat Meals, Starting a Blog, and More

What’s my go-to evening snack? Should you try “fat freezing?” How do you fix butt wink? How long will it take to get down to 10% body fat? How much does muscle boost your TDEE? All that and more in this Q&A podcast. This podcast is a Q&A, but it’s a bit different from the kind you’ll typically find here on Muscle For Life. In my usual Q&A episodes, I take a question from email or Instagram and then fully answer it in an episode of the podcast every week. However, over on Instagram https://www.instagram.com/muscleforlifefitness/, I’ve started doing weekly Q&As in the stories, and it occurred to me that many podcast listeners might enjoy hearing these questions and my short answers. So, instead of talking about one thing in an episode, I’m going to cover a variety of questions. And keep in mind some of these questions are just for fun. :) So if you want to ask me questions in my Instagram stories, follow me https://www.instagram.com/muscleforlifefitness/ on Instagram (@muscleforlifefitness), and if I answer your question there, it might just make it onto an episode of the podcast! If you like this type of episode, let me know. Send me an email (mike@muscleforlife.com) or direct message me on Instagram. And if you don’t like it, let me know that too or how you think it could be better. --- TIMESTAMPS: 0:00 - Try Pulse today! Go to https://buylegion.com/pulse http://www.legion.com/pulse and use coupon code MUSCLE to save 20% or get double reward points 5:05 - Should I avoid cheat meals while cutting? 6:09 - Should you subtract calories that your body doesn’t process? 7:03 - How long should it take me to go from 15% body fat to 10%? 8:11 - Do you need to take beta-alanine everyday for it to be effective? 8:38 - Are you a whore? 8:56 - What is your go to late night snack? 9:32 - How many hours do you workout a week? 10:37 - What are your thoughts on butt wink while squatting? 11:15 Do you recommend giving children multivitamins? Which ones do you recommend? 12:04 - What are your thoughts on fat freezing? 12:40 - How long do I need to sit outside of Legion headquarters and honk until I got free Pulse? 12:58 - Should I drink a gallon of water everyday? 13:24 - Which is better, a fabric or leather living belt? 13:56 - Are cold showers after training good or bad? How long should they be? 14:51 - Do you have tips for a successful blog? 18:27 - What is the best leg session? 19:03 - How much of an effect does muscle have on total daily expenditure? 20:18 - Which of your books are you most proud of? 21:51 - Should I use lean body mass or scale weight when trying to workout marcos? --- MENTIONED ON THE SHOW: Try Pulse today! Go to https://buylegion.com/pulse http://www.legion.com/pulse and use coupon code MUSCLE to save 20% or get double reward points!

23m
Jul 26
How to Use Muscle Memory for Faster Muscle Growth

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

19m
Jul 25
Says You! The High-Bar Squat Is Better than the Front Squat

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

13m
Jul 22
How Jose Lost 120 Pounds, Overcame an Eating Disorder, and Got Healthy

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

1h 2m
Jul 20
Q&A: Slow Cutting, Improving Stamina, Preventing Muscle Loss on Trips, and More

What’s wrong with slow cutting? If you’re low on protein, but already hit your calorie target, should you stop eating? How can you prevent muscle loss while on vacation? Should you lift your head off the bench while pressing? What’s the most effective type of cardio for sports? All that and more in this Q&A podcast. This podcast is a Q&A, but it’s a bit different from the kind you’ll typically find here on Muscle For Life. In my usual Q&A episodes, I take a question from email or Instagram and then fully answer it in an episode of the podcast every week. However, over on Instagram, I’ve started doing weekly Q&As in the stories, and it occurred to me that many podcast listeners might enjoy hearing these questions and my short answers. So, instead of talking about one thing in an episode, I’m going to cover a variety of questions. And keep in mind some of these questions are just for fun. So if you want to ask me questions in my Instagram stories, follow me on Instagram (@muscleforlifefitness), and if I answer your question there, it might just make it onto an episode of the podcast! If you like this type of episode, let me know. Send me an email (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 - Try Pulse today! Go to https://buylegion.com/pulse and use coupon code MUSCLE to save 20% or get double reward points 3:16 - Is there a downside to slow fat loss? 4:17 - Do you have any tips to minimize or prevent muscle loss while on vacation? 8:11 - Should you lower your macros as you decrease bodyweight in a cutting cycle? 10:19 - Would you squat barefoot if your gym allowed it? 10:42 - Do you have doubts about the war on Ukraine?  11:50 - Should I lift my head while benching? 12:52 - Which type of cardio is most effective for increasing stamina for sports? 13:48 - Should I continue using creatine while cutting? 14:01 - What do you think is the best form of government? 15:14 - Which pulse flavor do you recommend for someone who thinks most are too sweet? 15:48 - What book had the most significant impact on you life? 16:27 -What is the best way to see if I have gained muscle? 17:21 - Is WWIII about to start? 18:04 - If I’m under my protein but hit my calories for the day while cutting, should I stop eating? --- Mentioned on the Show: Try Pulse today! Go to https://buylegion.com/pulse and use coupon code MUSCLE to save 20% or get double reward points!

19m
Jul 19
Do We Deserve a Better World?

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

10m
Jul 18
Q&A: Sleepless Nights, Minimum Fat Intake, Blood Panels, Marriage Secrets, and More

Does aging cause weight gain? Can you train glutes (or any muscle group) every day? What are my secrets to a happy marriage? How do I handle sleepless nights? All that and more in this Q&A podcast. This podcast is a Q&A, but it’s a bit different from the kind you’ll typically find here on Muscle For Life. In my usual Q&A episodes, I take a question from email or Instagram and then fully answer it in an episode of the podcast every week. However, over on Instagram https://www.instagram.com/muscleforlifefitness/, I’ve started doing weekly Q&As in the stories, and it occurred to me that many podcast listeners might enjoy hearing these questions and my short answers. So, instead of talking about one thing in an episode, I’m going to cover a variety of questions. And keep in mind some of these questions are just for fun. :) So if you want to ask me questions in my Instagram stories, follow me https://www.instagram.com/muscleforlifefitness/ on Instagram (@muscleforlifefitness), and if I answer your question there, it might just make it onto an episode of the podcast! If you like this type of episode, let me know. Send me an email (mike@muscleforlife.com) or direct message me on Instagram. And if you don’t like it, let me know that too or how you think it could be better. --- TIMESTAMPS: 0:00 - Legion VIP One-on-One Coaching: https://www.muscleforlife.show/vip 4:16 - What is the secret to a happy marriage? 8:02 - How intense should exercise be during a cutting phase? 10:21 - is age independent of diet and exercise a reason for weight gain? 11:50 - How do you deal with sleepless nights? 14:30 - Do you have tips to get better sleep while cutting? 18:58 - What oil do you like cooking with and why? 19:27 - Do you have a degree? 25:30 - Do you eat the same thing daily? Who does the cooking at home? 27:28 - What blood panel metric do you find most valuable for overall health? 28:06- What are your thoughts on Carnivore MD’s animal based diet? 28:37 - How do I get my wife to start tracking food? 29:42 - Will daily cardio during a bulk phase affect strength and gains? 31:26 - Is there any value in temporarily maintaining after bulking and before cutting? 31:49 - What is the best way for a newbie to progress doing a pull up? 32:03 - How soon do you lose muscle when you stop training? 32:57 - What percentage of fat do we need daily? 34:04 - Do you think the US and China will have a war in the next 100 years? 35:19 - Can I train my glutes everyday? --- MENTIONED ON THE SHOW: Legion VIP One-on-One Coaching: https://www.muscleforlife.show/vip

37m
Jul 15
Zach Coen on Easy Ways to Make Better (and Cheaper) Meal Plans

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

51m
Jul 13
Research Roundup: Walking Increases Lifespan, Extra Sleep Boosts Body and Brain, OMAD Eats Your Muscle, and More

All of the following is based on the studies I’m covering in this podcast: Want to live longer? Walk more. Want to boost your mood, energy, and mental acuity? Get extra sleep. Want to perform better in the gym? Take betaine. Want to retain your muscle while losing fat? Don’t follow the OMAD diet. Want to improve your agility and sports performance? Go with unilateral exercises over bilateral ones. This podcast is another installment in my Research Roundup series of episodes, where I give you concise and practical takeaways from studies that I think are interesting and that can help us gain muscle and strength faster, lose fat faster, perform better athletically, feel better, live longer, or get and stay healthier. There is a ton of scientific research that gets published every year, and even if you narrow your focus to fitness research, it would still take several lifetimes to unravel the hairball of studies on nutrition, training, supplementation, and related fields. That's why my team and I put a lot of time into reviewing, dissecting, and describing scientific studies in articles, podcasts, and books. Oh and if you like this type of episode, let me know. Send me an email (mike@muscleforlife.com) or direct message me on Instagram https://www.instagram.com/muscleforlifefitness/ (@muscleforlifefitness). And if you don’t like it, let me know that too or how you think it could be better. TIMESTAMPS 0:00 - Try Triton risk-free today! Go to buylegion.com/triton and use coupon code MUSCLE to save 20% or get double reward points! 3:33 - Can sleeping longer improve mental and physical performance? 7:27 - Do unilateral exercises improve athletic performance more than bilateral exercises? 11:49 - What are the benefits of walking? 14:46 - Can betaine boost athletic performance? 19:00 - What are the effects of eating one meal a day? MENTIONED ON THE SHOW: Try Triton risk-free today! Go to buylegion.com/triton and use coupon code MUSCLE to save 20% or get double reward points!

26m
Jul 12
Everything You Need to Know About Strength Training for Fat Loss

Most people think cardio is the best type of exercise for losing weight. While it’s true that cardio can help you lose fat and that you should do cardio for its health benefits, strength training is often unfairly criticized as ineffective when it comes to losing weight. For example, many people say strength training doesn’t burn enough calories to matter, which isn’t exactly true. Others say that while strength training can help you build and maintain muscle, that doesn’t make weight loss easier, which isn’t true. This podcast covers everything you need to know about using strength training effectively for losing fat as quickly as possible. TIMESTAMPS: 0:00 - New chocolate peanut butter protein bars are here! Try them risk-free today! Go to buylegion.com/proteinbar and use coupon code MUSCLE to save 20% or get double reward points! 11:56 - Is strength training good for weight loss? 14:14 - What is the best way to maximize fat loss while strength training? 17:05 -What exercises do you recommend? MENTIONED ON THE SHOW: New chocolate peanut butter protein bars are here! Try them risk-free today! Go to buylegion.com/proteinbar and use coupon code MUSCLE to save 20% or get double reward points!

21m
Jul 11
The Best of Muscle For Life: Fit In Her 50s, Reasons to Do Cardio, & In Filth It Will Be Found

In this installment of the Best of Muscle For Life, you’ll hear hand-picked morsels from three popular MFL episodes: an interview with Maria who got fit while raising three kids and how she stays fit in her 50s, a monologue on whether you should still do cardio if you lift weights, and a motivational piece called “In Filth It Will Be Found.” Some people—my favorite people—listen to most or even all of my podcasts, but my wizbang analytics tell me that while many listeners tune in on a regular basis, they don’t catch every installment of Muscle for Life and thus miss out on insights that could help them do at least a little better inside and outside the gym. That’s why I do “best of” episodes that contain a few of the most practical and compelling ideas, tips, and moments from the more popular episodes I’ve published over the years. This way, you can learn interesting insights that you might have otherwise missed and find new episodes of the show to listen to. So, in this installment of The Best of Muscle for Life, you’ll be hearing hand-picked morsels from three episodes: How Maria Got Fit with 3 Kids and Stays Lean In Her 50s https://legionathletics.com/maria-success-interview/ (Originally published 5/29/2020) https://anchor.fm/muscleforlife/episodes/How-Maria-Got-Fit-with-3-Kids-and-Stays-Lean-In-Her-50s-eemp29 Should You Do Cardio If You Lift Weights? Science Says Yes and Here's Why https://legionathletics.com/cardio-weightlifting-podcast/ (Originally published 7/6/2020) https://anchor.fm/muscleforlife/episodes/Should-You-Do-Cardio-If-You-Lift-Weights--Science-Says-Yes--and-Heres-Why-eg9mn1 Motivation Monday: In Filth It Will Be Found https://legionathletics.com/motivation-monday-in-filth-it-will-be-found/ (Originally published 11/26/2018) https://anchor.fm/muscleforlife/episodes/Motivation-Monday-In-Filth-It-Will-Be-Found-eei5or And we’ll be starting with number one, how Maria got fit with 3 kids and stays lean in her 50s. --- TIMESTAMPS: 0:00 - Which of my books is right for you? Take my quiz and find out: www.muscleforlife.show/bookquiz 4:01 - How Maria Got Fit with 3 Kids and Stays Lean In Her 50s 14:12 - Should You Do Cardio If You Lift Weights? Science Says Yes and Here's Why 26:44 - Motivation Monday: In Filth It Will Be Found --- MENTIONED ON THE SHOW: Find the Perfect Mike Matthews Book and Program for You in Just 60 Seconds: http://www.muscleforlife.show/bookquiz

35m
Jul 08
Greg Everett on How to Start Olympic Weightlifting (and Why You Should)

I’m often asked about Olympic weightlifting. Specifically, I’m asked about lifts like the clean and jerk, snatch, and power clean, and how to incorporate them into a more general strength training or even bodybuilding program. Should you even include Olympic-style lifts? What are the benefits of Olympic weightlifting? Can it increase your power, speed, explosiveness, and athleticism? Is it dangerous? All that and more in this podcast. I wanted to get an Olympic weightlifting expert on the podcast to help answer these questions. So, I tagged in Greg Everett, owner of Catalyst Athletics http://catalystathletics.com/, which is a USA Weightlifting National Champion team and a huge educational resource for Olympic weightlifting content. Not only is Greg an accomplished Olympic weightlifter himself, but he’s a coach at the world championship level. He’s also an author of a dozen books, including Olympic Weightlifting https://www.amazon.com/Olympic-Weightlifting-Complete-Athletes-Coaches/dp/0990798542/?tag=mflweb-20, the world’s best-selling book on the subject. So I was happy to have him join me for an interview. In this podcast you’ll learn about . . . __ __ So if you’ve ever wondered about Olympic weightlifting, what you might be missing by not doing any Olympic lifts, and how to get started with Olympic-style weightlifting, listen to this episode. I think you’re going to enjoy it! TIMESTAMPS: 0:00 - Legion VIP One-on-One Coaching: https://www.muscleforlife.show/vip 5:03 - What is Olympic weightlifting? 7:23 - What are your thoughts on Olympic weightlifting and athleticism? 9:34 - How can people benefit from Olympic training? 13:43 - How can we start Olympic training? 16:51 - What are some safety tips for Olympic weightlifting? 19:51 - What is the best way to learn Olympic training? 24:24 - What are some Olympic training workouts? 27:49 - What is the relationship between intensity and volume? 33:38 - Do women and men recover differently? 35:41 - How can we work these exercises into our routine? 51:47 - What body composition is best for Olympic training? 53:57 - Where can we find you and your work? MENTIONED ON THE SHOW: Legion VIP One-on-One Coaching: https://www.muscleforlife.show/vip Catalyst Athletics: catalystathletics.com http://catalystathletics.com/ Greg’s Instagram: https://www.instagram.com/catalystathletics/ https://www.instagram.com/catalystathletics/

1h 1m
Jul 06
There's No Shame In Why You Want to Get Fit

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

4m
Jul 04
Says You! We Should Be Eating Like Our Ancient Ancestors

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

18m
Jul 01
Jordan Syatt and Mike Vacanti on Beating Food Fear, Guilt, and Anxiety

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

1h 11m
Jun 29
Q&A: Heart Rate Variability Scores, Alcohol During a Diet, Ab Training, and More

How much alcohol can you drink while cutting and still lose weight? Should you still train if your HRV score says to rest? How long should you rest between sets during a deload? All that and more in this Q&A podcast. This podcast is a Q&A, but it’s a bit different from the kind you’ll typically find here on Muscle For Life. In my usual Q&A episodes, I take a question from email or Instagram and then fully answer it in an episode of the podcast every week. However, over on Instagram https://www.instagram.com/muscleforlifefitness/, I’ve started doing weekly Q&As in the stories, and it occurred to me that many podcast listeners might enjoy hearing these questions and my short answers. So, instead of talking about one thing in an episode, I’m going to cover a variety of questions. And keep in mind some of these questions are just for fun. :) So if you want to ask me questions in my Instagram stories, follow me https://www.instagram.com/muscleforlifefitness/ on Instagram (@muscleforlifefitness), and if I answer your question there, it might just make it onto an episode of the podcast! If you like this type of episode, let me know. Send me an email (mike@muscleforlife.com) or direct message me on Instagram. And if you don’t like it, let me know that too or how you think it could be better. TIMESTAMPS: 0:00 - Try Whey+ risk-free today! Go to buylegion.com/whey and use coupon code MUSCLE to save 20% or get double reward points! 3:47 - What are your thoughts on drinking alcohol when on a diet to lose weight? 4:26 - What is a healthy choice of sauce for chicken or other foods? 4:54 - How long should I cut for? 7:13 - Do you have to pause for a certain amount of time after finishing a bottle of Phoenix? 9:11 - How did you overcome acne when you were ages 15-20? 10:49 - If your HRV score says to rest but you feel okay, should you train? 13:10 - How do I overcome nonstop hunger? 14:37 - Is there a certain rep range or volume to use when cutting? 17:13 - Do I need direct or indirect volume for deadlifts? 17:37 - Should I dedicate my extra gym days to core workouts? 21:28 - Is resting time during deload 3-4 minuets? 21:58 - Should my hamstrings hurt after doing deadlifts? 22:30 - Is 15 oz of red meat bad for you? 22:49 - Any tips on combining strength training and marathon preparation? MENTIONED ON THE SHOW: Try Whey+ risk-free today! Go to buylegion.com/whey and use coupon code MUSCLE to save 20% or get double reward points!

24m
Jun 27
Research Roundup: Smart Phones Make You Weaker, Creatine Boosts Your Brain, Cardio Doesn’t Kill Gains, and More

I’m going to give you the TLDR for the latest studies on topics like cardio’s effects on muscle and strength gain, body recomposition, pre-workout meals, how creatine affects cognition, and how browsing social media can make you weaker. This podcast is another installment in my Research Roundup series of episodes, where I give you concise and practical takeaways from studies that I think are interesting and that can help us gain muscle and strength faster, lose fat faster, perform better athletically, feel better, live longer, or get and stay healthier. There is a ton of scientific research that gets published every year, and even if you narrow your focus to fitness research, it would still take several lifetimes to unravel the hairball of studies on nutrition, training, supplementation, and related fields. That's why my team and I put a lot of time into reviewing, dissecting, and describing scientific studies in articles, podcasts, and books. In today's episode, I'm tackling studies on whether glute “activation” exercises boost glute growth, how effective the 5:2 diet is for preserving muscle while you diet, whether vitamin D can actually help prevent injury, and how well blood flow restriction training works for building muscle. Press play if you want to learn the answers to those questions. Oh and if you like this type of episode, let me know. Send me an email (mike@muscleforlife.com) or direct message me on Instagram https://www.instagram.com/muscleforlifefitness/ (@muscleforlifefitness). And if you don’t like it, let me know that too or how you think it could be better. TIMESTAMPS: 0:00 - My award-winning fitness books for men and women: https://legionathletics.com/products/books/ https://legionathletics.com/products/books/ 4:01 - Does cardio kill muscle gain and strength? 9:22 - How can I gain muscle and lose a lot of fat at the same time? 17:08 - Are pre-wokout meals helpful for strength training? 22:49 - Does creatine make you smarter? 25:59 - Does scrolling through social media while training make you weaker? MENTIONED ON THE SHOW: My award-winning fitness books for men and women: https://legionathletics.com/products/books/ https://legionathletics.com/products/books/

32m
Jun 24
Joe Vennare on the Trends and Future of the Business of Fitness

In this episode, I’m analyzing trends in the fitness industry and peering into the crystal ball with Joe Vennare to speculate on the future of health and wellness. Joe is a great guest to interview about these topics because he’s the co-founder of Fitt Insider, a platform that offers industry news and analysis of the business side of fitness and wellness. Specifically, Fitt Insider helps industry operators stay informed, make better decisions, and seize opportunities (especially in regards to startups and investments) through a weekly newsletter, podcast, and jobs board. Joe is a content strategist who’s been in the industry for more than a decade and leads Fitt Insider’s research and media efforts. I wanted to get him on the show because Fitt Insider’s goal is closely aligned with my own: to help millions of people live healthier, happier, better lives. By being a resource to help startups grow and advancing the conversation around wellness itself, Joe and his team can help facilitate massive change in the industry. In our chat, Joe and I talk about . . . __ __ So if you want to learn about the business side of fitness and how the industry has changed over time and where it may be headed in the future, you’re going to enjoy this discussion! TIMESTAMPS: 0:00 - My free quiz to answer all your diet questions: www.muscleforlife.show/dietquiz 2:57 - What are some of the most interesting things you’ve seen in this industry and where do you think things are headed? 8:20 - What are some new, upcoming trends that you see on the business side of the fitness industry? 17:44 - How much of that is legitimate value versus complicated marketing? 25:32 - What are your thoughts on new technological tools for health and fitness? 31:50 - What is gamification? 36:50 - Is VR coming to the fitness world? 40:57 - What are some surprising business wins or losses you’ve seen in the fitness industry? 1:00:01 - What are your thoughts on the future on supplementation? MENTIONED ON THE SHOW: Take this free quiz to get science-based answers to all of your diet questions: www.muscleforlife.show/dietquiz http://www.muscleforlife.show/dietquiz Fitt Insider: https://insider.fitt.co/ https://insider.fitt.co/ Joe’s Twitter: ​​https://twitter.com/JoeVennare https://twitter.com/JoeVennare

1h 32m
Jun 22
Funny Fitness Disappointments We’ll Never Forget

Naivety can be bliss. Remember when you discovered just how many calories are in a tablespoon of peanut butter and how small or proper tablespoon really is? Or the moment you realized that losing “only” one pound per week is actually a win? Or that you still have to watch your calories and macros when you’re bulking or you just get fat? Listen to hear more (funny) fitness disappointments in this podcast! TIMESTAMPS: 0:00 - Please leave a review of the show wherever you listen to podcasts and make sure to subscribe! 2:48 - Legion VIP One-on-One Coaching: https://www.muscleforlife.show/vip MENTIONED ON THE SHOW: Legion VIP One-on-One Coaching: https://www.muscleforlife.show/vip

5m
Jun 20
Q&A: Social Dinners While Cutting, Seated vs. Standing Presses, Time Management, and More

Is TRT getting too trendy? How do I manage my work and time as a parent of young kids? How can you stay in a calorie deficit while going to social dinners? Can keto optimize your hormones? All that and more in this Q&A podcast. This podcast is a Q&A, but it’s a bit different from the kind you’ll typically find here on Muscle For Life. In my usual Q&A episodes, I take a question from email or Instagram and then fully answer it in an episode of the podcast every week. However, over on Instagram https://www.instagram.com/muscleforlifefitness/, I’ve started doing weekly Q&As in the stories, and it occurred to me that many podcast listeners might enjoy hearing these questions and my short answers. So, instead of talking about one thing in an episode, I’m going to cover a variety of questions. And keep in mind some of these questions are just for fun. :) So if you want to ask me questions in my Instagram stories, follow me https://www.instagram.com/muscleforlifefitness/ on Instagram (@muscleforlifefitness), and if I answer your question there, it might just make it onto an episode of the podcast! If you like this type of episode, let me know. Send me an email (mike@muscleforlife.com) or direct message me on Instagram. And if you don’t like it, let me know that too or how you think it could be better. TIMESTAMPS 0:00 - My free meal planning tool: buylegion.com/mealplan 2:41 - What are your thoughts on tattoos? 3:37 - Do you think that TRT is getting too trendy? 5:27 - What is missing in the fitness industry? 6:37 - Do seated dumbbell/barbell presses work the core as much as standing overhead dumbbell/barbell presses? 7:23 - How can I maintain a calorie deficit when social dinners are constantly on my schedule? 9:36 - How much do you love listening to me talk about horses? 10:02 - How can I maintain my goal and strong mindset while cutting? 11:23 - How do you manage all that you do while having kids? 14:17 - What is the recommendation on warm up weights vs set weights? 16:31 - What are your thoughts on keto in terms of hormonal optimization and preservation? MENTIONED ON THE SHOW: Want a free meal planning tool that figures out your calories, macros, and micros, and allows you to create custom meal plans for cutting, lean gaining, and maintaining in under 5 minutes? Go to https://buylegion.com/mealplan and download the tool for free!

18m
Jun 17
Astrid Naranjo on Eating and Training According to Your Menstrual Cycle

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

1h 15m
Jun 15