Muscle for Life with Mike Matthews

In this installment of the Best of Muscle For Life, you’ll hear hand-picked clips from three popular MFL episodes: an interview with Menno Henselmans on the science of self-control and willpower, a Says You episode on eating less than 1,200 calories per day, and a motivational episode on the power of habit.  Some people—my favorite people—listen to most or even all of my podcasts, but my wizbang analytics tell me that while many listeners tune in on a regular basis, they don’t catch every installment of Muscle for Life and thus miss out on insights that could help them do at least a little better inside and outside the gym. That’s why I do “best of” episodes that contain a few of the most practical and compelling ideas, tips, and moments from the more popular episodes I’ve published over the years. This way, you can learn interesting insights that you might have otherwise missed and find new episodes of the show to listen to. So, in this installment of The Best of Muscle for Life, you’ll be hearing hand-picked morsels from three episodes: Menno Henselmans on the Science of Self-Control (Originally published 10/6/2021) Says You! Eating Less than 1,200 Calories Per Day (Originally published 10/1/2021) Motivation Monday: The Power of Habit (Originally published 5/7/2018) And we’ll be starting with number one, Menno Henselmans on the Science of Self-Control. Timestamps: 0:00 - Please leave a review of the show wherever you listen to podcasts and make sure to subscribe! 4:10 - Menno Henselmans on the Science of Self-Control 14:53 - My free quiz to answer all your diet questions: www.muscleforlife.show/dietquiz 16:01 - Says You! Eating Less than 1,200 Calories Per Day 21:05 - Motivation Monday: The Power of Habit Mentioned on the Show: Take this free quiz to get science-based answers to all of your diet questions: www.muscleforlife.show/dietquiz

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

If you’re trying to lose weight, there’s nothing more frustrating than stepping on the scale and seeing the same number for days or weeks on end. It's a feeling almost everyone can relate to.  Many people hit a weight loss plateau at some point in their journey. And the good news is that there are simple solutions to help you break through. In this podcast, you’ll learn common reasons why weight loss stalls and practical tips to help you overcome them. With these strategies, you’ll know exactly how to beat weight loss plateaus and get back on track towards your goals. Listen and let me know your thoughts! Timestamps: 0:00 - Please leave a review of the show wherever you listen to podcasts and make sure to subscribe! 3:16 - When do you know that you have stopped losing weight? 9:08 - How does water retention affect weight loss? 17:07 - How do I plan and track food accurately? 21:27 - Save up to 30% on Legion Health Supplements this week only! buylegion.com 22:37 - How can I have cheat meals and continue losing weight? 33:39 - How much exercise do I need to keep losing weight? 37:32 - Why am I burning fewer calories? Mentioned on the Show: Go to buylegion.com and save 20% to 30% during my Health Supplement sale this week only! Use coupon code MUSCLE to save 20% on any non-sale items or get double reward points!

Is a glass of wine every day harmful if you account for the calories? What books have had a lasting impact on me? What are my favorite front delt exercises? Is watching porn unhealthy? Can you use machines instead of free weights? Is it ok to cut for 5 months? What happens after you reach your genetic potential? All of that and more in this Q&A podcast. Over on Instagram, I’ve started doing weekly Q&As in the stories, and it occurred to me that many podcast listeners might enjoy hearing these questions and my short answers. So, instead of talking about one thing in an episode, I’m going to cover a variety of questions. And keep in mind some of these questions are just for fun. :) So if you want to ask me questions in my Instagram stories, follow me on Instagram (@muscleforlifefitness), and if I answer your question there, it might just make it onto an episode of the podcast! If you like this type of episode, let me know. Send me an email (mike@muscleforlife.com) or direct message me on Instagram. And if you don’t like it, let me know that too or how you think it could be better. --- Timestamps: 0:00 - Please leave a review of the show wherever you listen to podcasts and make sure to subscribe! 1:34 - Is a glass of wine okay every night so long as I count the calories? 5:09 - If you have reached your maximum muscle genetic potential, what’s the point of pursuing more? 16:24 - Is watching porn unhealthy? Why? 17:20 - Can you make a “day in the life” video? 25:09 - My free meal planning tool: buylegion.com/mealplan 26:36 - Is it a bad idea to do the chest press with equipment rather than free weights? 29:29 - What are your favorite exercises for front delts? 30:36 - If I’m maintaining but still losing weight, how would I adjust my macros? 32:15 - What are some books that left a permanent impact on the way you think? 34:52 - Am I inferior for clinging to bro splits? 35:53 - How should I decide between the Thinner Leaner Stronger 3, 4, and 5 day split? 39:43 - What are your thoughts on masculinity these days? 40:19 - What made you decide to build a home from scratch? 47:58 - If I wanted to go on a slower cut for 5 months, is it okay to be in a calorie deficit for that long? --- Mentioned on the Show: Want a free meal planning tool that figures out your calories, macros, and micros, and allows you to create custom meal plans for cutting, lean gaining, and maintaining in under 5 minutes? Go to https://buylegion.com/mealplan and download the tool for free!

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

Long-term relationships are a lot like a garden. If you fail to water it (or, consciously do the “right things”), it can wither. The good news is there are easy ways to improve your relationship by adding or changing just a few key behaviors. If you want a practical, evidence-based book that aims to improve communication, conflict management, trust, and intimacy for couples seeking to strengthen their romantic relationship, you should read The Seven Principles for Making Marriage Work by John M. Gottman and Nan Silver. In this podcast, I’m sharing my top 10 key takeaways. “Can you recommend a book for…?” “What are you reading right now?” “What are your favorite books?” I get asked those types of questions a lot and, as an avid reader and all-around bibliophile, I’m always happy to oblige. I also like to encourage people to read as much as possible because knowledge benefits you much like compound interest. The more you learn, the more you know; the more you know, the more you can do; the more you can do, the more opportunities you have to succeed. On the flip side, I also believe there’s little hope for people who aren’t perpetual learners. Life is overwhelmingly complex and chaotic, and it slowly suffocates and devours the lazy and ignorant. So, if you’re a bookworm on the lookout for good reads, or if you’d like to get into the habit of reading, this book club for you. The idea here is simple: Every month, I’ll share a book that I’ve particularly liked, why I liked it, and several of my key takeaways from it. I’ll also keep things short and sweet so you can quickly decide whether the book is likely to be up your alley or not. Alright, let’s get to the takeaways. --- Timestamps: 0:00 - Please leave a review of the show wherever you listen to podcasts and make sure to subscribe and leave a comment! 7:43 - Try Triton today! Go to https://buylegion.com/triton and use coupon code MUSCLE to save 20% or get double reward points! --- Mentioned on the Show: Try Triton today! Go to https://buylegion.com/triton and use coupon code MUSCLE to save 20% or get double reward points!

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

One weird trick to improve your gut health, reduce bloating, and improve digestion? Listen to this podcast interview. That’s the trick. That’s because in it, I interview Marianna Moore, who offers practical tips on how to really influence your gut health. Hint: it’s not greens powders or supplements. The truth is gut health is a lot more complicated than many people (especially on social media) would have you believe, but in this podcast, you’ll learn things you can implement in your own life right away. In case you’re not familiar with Marianna, she has a Masters in nutrition (and focused on gut health during her education), and regularly posts healthy recipes and realistic meal prepping tips on instagram, as well as educational fitness and gut health content on TikTok. She’s also the co-host of the Fitness Stuff Podcast, along with Tony Coffey, who I also recently had on the show. In this interview, Marianna and I discuss . . . How to determine if you have poor gut health“Good” versus “bad” bacteria in your gut and why they matterDifferent types of fiber, why it’s beneficial, and how much of it you should eatThe importance of a diverse diet and how to actually implement oneThe role of stress in digestionThe gut-brain connection, the influence of the gut on mental health, the enteric nervous system, and why the gut is sometimes called the “second brain”Considerations for when to seek out a prebiotic supplement, and the utility of probiotics and greens supplementsAnd more . . . So, if you’re interested in learning about gut health and getting advice on the best ways to effectively improve it, listen to this podcast and let me know your thoughts! Timestamps 0:00 - Please leave a review of the show wherever you listen to podcasts and make sure to subscribe! 6:24 - What is gut health? What are indications of good or poor gut health? 8:37 - What is good and bad bacteria? 13:19 - What are your thoughts on supplements for bloating? 20:40 - What are the common reasons healthy people get bloated and what can they do about it? 33:47 - What is the difference between soluble and insoluble fiber? 36:10 - Want 125 quick, easy, and delicious “fitness friendly” recipes? Get The Shredded Chef: https://legionathletics.com/products/books/the-shredded-chef/ 39:22 - What is the connection between gut health and mental health? 58:05 - What are some specific tips for improving gut health? 1:03:18 - What are your thoughts on fermented food? 1:05:50 - Where can we find you and your work? Mentioned on the Show: Want 125 quick, easy, and delicious “fitness friendly” recipes? Get The Shredded Chef: https://legionathletics.com/products/books/the-shredded-chef/ Marianna’s Podcast Fitness Stuff (For Normal People): https://podcasts.apple.com/us/podcast/fitness-stuff-for-normal-people/id1627638588 Marianna’s Instagram: https://www.instagram.com/mariannas_pantry/?hl=en Marianna’s TikTok: https://www.tiktok.com/@mariannas_pantry?lang=en

Imagine if there was a gym that blared a siren when people didn’t re-rack their weights or wipe down their equipment. Or a gym that celebrated your fitness wins. Would you go to a gym like that? Listen to this podcast to hear what I’m talking about and let me know your thoughts! Timestamps: 0:00 - Please leave a review of the show wherever you listen to podcasts and make sure to subscribe! 0:54 - Get 30% Off My Fat Burners! buylegion.com Mentioned on the Show: Get 30% Off Legion Fat Burners, Phoenix and Forge! Go to buylegion.com and use coupon code MUSCLE to save 20% on any non-sale items or get double reward points!

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

Do you wear an Oura Ring, Whoop Band, FitBit, Apple Watch, or other fitness tracker, or ever thought about getting one? Advances in technology and people’s desire to take their health and fitness into their own hands have made wearable fitness devices more popular than ever. These tools claim to offer us unprecedented levels of insight into our health and well-being, but how accurate are these devices when it comes to tracking your heart rate, step count, total daily energy expenditure, sleep, stress, or recovery? Are these gadgets really that useful? Paul Hough returns to the podcast to discuss the topic of wearable fitness technology and the “quantified self” movement. In case you’re not familiar with Paul, he’s a Senior Lecturer in Sport and Exercise Science at Oxford Brookes University in the UK and has published several studies in academic journals. He’s also a fellow author, and his new textbook, Advanced Personal Training, which aims to turn science into applicable practice for personal trainers. And on the hands-on side, he’s worked with elite-level athletes in tennis and Formula One. In this interview, Paul and I discuss . . . The “quantified self” and what wearable tech can tell you about your healthThe accuracy of these gadgets and how useful they really areWhat these devices are good at (and what they’re not good at)How tracking can be counterproductive and the importance of considering why you're monitoringHeart Rate Variability (HRV): who should track it and whyAnd more . . . So, if you’re interested in wearable fitness devices and want to learn whether you should buy one, listen to this podcast and let me know what you think! Timestamps 0:00 - Please leave a review of the show wherever you listen to podcasts and make sure to subscribe! 3:53 - Is it important to track our health with health & fitness trackers? 12:27 - What are your thoughts on health & fitness trackers? 43:30 - Legion VIP One-on-One Coaching: https://www.muscleforlife.show/vip 46:18 - How well do health & fitness trackers measure recovery and stress? 52:54 - Who should we track HRV and why? 1:03:30 - Is there anything you would like to add? 1:06:04 - Where can we find you and your work? Mentioned on the Show: Legion VIP One-on-One Coaching: https://www.muscleforlife.show/vip Paul Hough’s website: www.exerciseandsportscience.com Paul’s textbook Advanced Personal Training: https://www.amazon.com/gp/product/B09HXGDLNT/?tag=mflweb-20 Paul’s Instagram: https://www.instagram.com/the_h0ugh/ Paul’s Twitter: https://twitter.com/the_hough

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

What’s the best cardio if you only have 10 minutes? Is drinking diet soda ok in moderation? What do I think about the 5:2 diet? Can you train heavy while also preparing for long-distance runs? What are my thoughts on biohacking? Are there different health effects between high-fat and high-carb diets while in a deficit? All of that and more in this Q&A podcast. Over on Instagram, I’ve started doing weekly Q&As in the stories, and it occurred to me that many podcast listeners might enjoy hearing these questions and my short answers. So, instead of talking about one thing in an episode, I’m going to cover a variety of questions. And keep in mind some of these questions are just for fun. :) So if you want to ask me questions in my Instagram stories, follow me on Instagram (@muscleforlifefitness), and if I answer your question there, it might just make it onto an episode of the podcast! If you like this type of episode, let me know. Send me an email (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! 1:44 - What are your thoughts on Only Fans? 2:06 - Is diet soda okay in moderation? 6:03 - Are some people more carb tolerant? 8:04 - Do you foam roll? 9:39 - How is your calf training going? 12:22 - What investments do you think will have the greatest return during this recession? 15:05 - My free meal planning tool: buylegion.com/mealplan 16:33 - What is the best alternative to squats? 17:01 - What are your thoughts on biohacking? 17:43 - Do you always track macros or do you eat more intuitively? 20:40 - If you only have ten minutes for cardio, after lifting, do you recommend HIIT or LISS? 22:28 - What are your thoughts on the 5:2 diet? 24:30 - Are there any differences in health between high carb/fat diet when on a calorie deficit? 25:31 - Is it okay to train heavy weights while preparing for long distance runs? 27:52 - Who is the best world leader to have lived in history? Mentioned on the Show: Want a free meal planning tool that figures out your calories, macros, and micros, and allows you to create custom meal plans for cutting, lean gaining, and maintaining in under 5 minutes? Go to https://buylegion.com/mealplan and download the tool for free!

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

My Book Club series is back! These are my top 10 key takeaways from Yes!: 50 Scientifically Proven Ways to Be Persuasive by Noah J. Goldstein, Steve J. Martin, and Robert Cialdini. “Can you recommend a book for…?” “What are you reading right now?” “What are your favorite books?” I get asked those types of questions a lot and, as an avid reader and all-around bibliophile, I’m always happy to oblige. I also like to encourage people to read as much as possible because knowledge benefits you much like compound interest. The more you learn, the more you know; the more you know, the more you can do; the more you can do, the more opportunities you have to succeed. On the flip side, I also believe there’s little hope for people who aren’t perpetual learners. Life is overwhelmingly complex and chaotic, and it slowly suffocates and devours the lazy and ignorant. So, if you’re a bookworm on the lookout for good reads, or if you’d like to get into the habit of reading, this book club for you. The idea here is simple: Every month, I’ll share a book that I’ve particularly liked, why I liked it, and several of my key takeaways from it. I’ll also keep things short and sweet so you can quickly decide whether the book is likely to be up your alley or not. Alright, let’s get to the takeaways. --- Timestamps: 0:00 - Please leave a review of the show wherever you listen to podcasts and make sure to subscribe and leave a comment! 4:26 - Decision fatigue. 5:09 - Devote training time on errors and how those errors can be avoided. 7:20 - Argue against your self interest. 7:38 - Search others for their virtues. 8:00 - Point out potential losses. 8:27 - Have product and company names that are easy to read and pronounce. 8:50 - Give gifts that are significant, unexpected, and personalized. 9:11 - My award-winning fitness books for men and women: https://legionathletics.com/products/books/ 11:10 - Commitment and consistency based strategies. 11:43 - Free the consumer from previous commitment. 12:17 - Mysterious influences. --- Mentioned on the Show: My award-winning fitness books for men and women: https://legionathletics.com/products/books/

In this installment of the Best of Muscle For Life, you’ll hear hand-picked clips from three popular MFL episodes: an interview with Jordan Syatt on building a healthy relationship with food, a monologue on the importance of volume versus intensity for gaining muscle, and a book club episode on Walter Isaacson’s Benjamin Franklin. Some people—my favorite people—listen to most or even all of my podcasts, but my wizbang analytics tell me that while many listeners tune in on a regular basis, they don’t catch every installment of Muscle for Life and thus miss out on insights that could help them do at least a little better inside and outside the gym. That’s why I do “best of” episodes that contain a few of the most practical and compelling ideas, tips, and moments from the more popular episodes I’ve published over the years. This way, you can learn interesting insights that you might have otherwise missed and find new episodes of the show to listen to. So, in this installment of The Best of Muscle for Life, you’ll be hearing hand-picked morsels from three episodes: Jordan Syatt on Developing a Healthy Relationship With Food (Originally published 10/13/2021) Is Volume or Intensity More Important for Building Muscle? (Originally published 8/30/2021) Book Club: Benjamin Franklin - An American Life (Originally published 9/22/2017) And we’ll be starting with number one, Jordan Syatt on Developing a Healthy Relationship With Food. -- Timestamps: 0:00 - Find the Perfect Strength Training Program for You: www.muscleforlife.show/trainingquiz 3:44 - Jordan Syatt on Developing a Healthy Relationship With Food 12:06 - Is Volume or Intensity More Important for Building Muscle? 22:03 - Book Club: Benjamin Franklin - An American Life -- Mentioned on the Show: Find the Perfect Strength Training Program for You in Just 60 Seconds: http://www.muscleforlife.show/trainingquiz

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

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

How can you break the habit of eating sweets? Should you sacrifice sleep to workout? Why haven’t I started taking steroids? Is training 6 days per week too much? What’s my business motivation and how would I deal with a huge financial failure? All of that and more in this Q&A podcast. Over on Instagram, I’ve started doing weekly Q&As in the stories, and it occurred to me that many podcast listeners might enjoy hearing these questions and my short answers. So, instead of talking about one thing in an episode, I’m going to cover a variety of questions. And keep in mind some of these questions are just for fun. :) So if you want to ask me questions in my Instagram stories, follow me on Instagram (@muscleforlifefitness), and if I answer your question there, it might just make it onto an episode of the podcast! If you like this type of episode, let me know. Send me an email (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 quiz to answer all your diet questions: www.muscleforlife.show/dietquiz 3:35 - What would you do if all of your money went into a project you worked on and failed? 15:05 - Is there anything in Thinner Leaner Stronger that you feel differently about now? 18:15 - How should I schedule my workouts as a beginner? 21:19 - What are your thoughts on upper and lower workouts six days a week? 23:33 - Can we consume creatine when not working out for a week? 25:39 - What are your thoughts on a post lifting 10 minute cardio finisher, 3 times per week? 26:48 - Who do you think will win, Russia or Ukraine? 27:10 - Who shot first, Han or Greedo? 28:21 - Besides your business, how do you invest your money? 31:48 - Should you reduce volume and weight during your sets by 20% to preserve strength in a cut? 34:07 - Why haven’t you used steroids if you have reached your peak strength? 38:13 - What is some advice to stop eating sweets? 38:55 - As a mom, is it better to sacrifice sleep to workout? 40:29 - Why don’t your calves grow despite your training? 42:46 - Besides your family, what is your motivation in business? --- Mentioned on the Show: Take this free quiz to get science-based answers to all of your diet questions: www.muscleforlife.show/dietquiz

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