Muscle for Life

Starting a running routine can be daunting, whether you’re a beginner, someone looking to lose weight, or a former athlete.  In this episode, you’ll learn the essentials of starting a running program. We discuss the relationship between resistance training and running, address the interference effect, and provide a detailed 8-week running plan to get you on track.  Additionally, we touch on the correct running technique, essential gear, nutrition advice, and tips for getting back into running after a break.  This comprehensive episode is your guide for beginning or rekindling your love for running, so tune in. Timestamps: 0:00 - Please leave a review of the show wherever you listen to podcasts and make sure to subscribe! 3:56 - Is it okay to combine resistance training and cardio? 4:04 - Will running interfere with my resistance training? 10:32 - Should I worry about the "interference effect"? 11:33 - How to get optimal benefits from cardio 12:50 - How do I start running as a beginner? 14:37 - Our

If you spend time in gyms or follow fitness influencers, you've likely encountered the mindset that more is better when it comes to training volume.  More sets, more reps, more time in the gym equals faster results. Right? Not necessarily. As with many areas of fitness and nutrition, the truth is more nuanced. Enter the concept of "minimum effective dose" training. Instead of constantly pushing the boundaries of training capacity and trying to maximize your progress, this approach focuses on the least amount of volume needed to drive meaningful progress. To dig into the details of this methodology, I'm joined by Dr. Patroklos “Pak” Androulakis-Korakakis. With a PhD focused on minimum effective training doses for strength gains and years of coaching experience, Dr. Pak has a deep understanding of the science and application of this topic. Throughout our discussion, you'll learn . . . What minimum effective dose training is and the major benefits it offers The surprising muscle-buildin

Are you considering reducing your training volume as you dive deeper into a cutting phase?  Curious about the difference between brown and white fat, or the hybrid athlete trend? In this episode, I'll discuss these topics and many more, giving you the insights you need to adjust your fitness routine effectively while ensuring long-term health and performance. As always, these questions come directly from my Instagram followers, who take advantage of my weekly Q&As in my stories. If you have a question you're dying to have answered, make sure you follow me on Instagram (@muscleforlifefitness) and look out for the Q&A posts. Your question might just make it into a podcast episode! If you like this type of episode, let me know. Send me an email (mike@muscleforlife.com) or direct message me on Instagram. And if you don’t like it, let me know that too or how you think it could be better. Timestamps: 0:00 - Please leave a review of the show wherever you listen to podcasts and make sure to subscrib

Can you think your way to bigger muscles? The mind-muscle connection isn’t just a buzzword — it's a crucial element of successful resistance training and bodybuilding.  In this interview episode of Muscle For Life, Chris Barakat shares his expert insights on how a focused and intentional connection with your muscles can significantly influence muscle hypertrophy. Chris is a returning guest on the podcast, and for good reason. As a published scientist, educator, coach, and competitive natural bodybuilder, he blends academic insight with real-world gym experience to deliver effective strategies that get real results. His expertise never fails to educate and inspire, making every conversation with him a chance to gain new knowledge. In our discussion, Chris explains . . . -The subtleties of neuromuscular activity during exercise -How the mind-muscle connection differs between compound and isolation movements -Why muscle anatomy knowledge is vital for effective technique -Strategies to maintain tension to max

The market is flooded with claims of miracle weight loss pills and injections.  But which of these medications hold up under scrutiny?  In this episode, Mike discusses the science behind 7 prominent weight loss drugs, providing clarity on their effectiveness, potential side effects, and more. Timestamps: 0:00 - Please leave a review of the show wherever you listen to podcasts and make sure to subscribe! 0:40 - What Are Weight Loss Drugs, How Do They Work, and Why Are They Popular? 6:57 - What Is Orlistat and How Is It Used? 9:54 - How Effective Is Orlistat in Aiding Weight Loss? 12:32 - What Should You Know About Semaglutide? 14:41 - Are There Any Risks or Concerns with Using Semaglutide? 17:35 - Our Biggest Sale of the Year! Save 50% during our Black Friday Sale! https://buylegion.com/ 19:47 - How Does Phentermine Work for Weight Loss? 24:05 - What Is Plenity and What Benefits Does It Offer? 27:56 - What Are the Potential Side Effects of Plenity? 28:21 - How Does Liraglutide Function in Weight Loss? 30:34

Is chronic stress holding back your progress towards your fitness goals? It’s possible.  While stress is a scapegoat for some (stress can’t make you fat, but eating too much food while stressed can), for others it’s too often overlooked in discussions about health and wellbeing.  In this podcast, Sam Miller returns to the podcast to shed light on the surprising impact of stress on your metabolism, muscle growth, and overall quality of life. He also offers practical advice for dealing with it, going beyond typical stress management tips. In case you’re not familiar with Sam, he’s a best-selling author with over 15 years of experience as a health, fitness, and nutrition coach, helping coaches and health professionals improve their clients’ results.  As an educator, podcaster, certified nutritionist, and licensed, board-certified health practitioner, he shares simple, strategic methods for physique and health transformation.  And because he recently penned a book called, Metabolism Made Simple, he’s the pe

Ever been curious about different ways to hit your protein targets when you're always on the move?  Or perhaps you've considered GABBA supplements for stress and anxiety? In this episode, I delve into these questions and many others that come directly from my dedicated followers. As always, these questions come directly from my Instagram followers, who take advantage of my weekly Q&As in my stories. If you have a question you're dying to have answered, make sure you follow me on Instagram (@muscleforlifefitness) and look out for the Q&A posts. Your question might just make it into a podcast episode! If you like this type of episode, let me know. Send me an email (mike@muscleforlife.com) or direct message me on Instagram. And if you don’t like it, let me know that too or how you think it could be better. Timestamps: 0:00 - Please leave a review of the show wherever you listen to podcasts and make sure to subscribe! 1:39 - What protein-packed meals or snacks do you recommend for frequen

You’ve probably heard you need to eat a high protein for maintaining muscle.  But when life happens and eating a lot of protein isn't feasible, how does it affect our muscles? How low can we realistically go with daily protein without compromising our muscles? This episode dives deep into the science and strategies around our daily protein needs. Timestamps: 0:00 - Please leave a review of the show wherever you listen to podcasts and make sure to subscribe! 1:45 - What exactly is protein and why is it crucial for our muscles? 4:58 - Can we truly gain muscle with a minimal protein intake daily? 11:41 - Shop Legion Supplements Here: https://buylegion.com/ and use coupon code MUSCLE to save 20% or get double reward points! 14:51 - For seasoned athletes, does advanced training modify our protein needs? 16:53 - How do calorie deficits or surpluses change our daily protein requirements? 18:53 - If we skimp on protein for a few days, will our muscles suffer? 19:45 - Are there unexpected sources of protein in o

How do you fix a crashed metabolism? Should you eat more than your TDEE while bulking on non-exercise days? Are resistance bands as effective as free weights over a short duration?  In this episode, I dive into these questions and a lot more, all sourced from my audience who regularly participate in my Q&A posts. As always, these questions come directly from my Instagram followers, who take advantage of my weekly Q&As in my stories. If you have a question you're dying to have answered, make sure you follow me on Instagram (@muscleforlifefitness) and look out for the Q&A posts. Your question might just make it into a podcast episode! If you like this type of episode, let me know. Send me an email (mike@muscleforlife.com) or direct message me on Instagram. And if you don’t like it, let me know that too or how you think it could be better. Timestamps: 0:00 - Please leave a review of the show wherever you listen to podcasts and make sure to subscribe! 1:13 - Do big meals stretch your stomach?

In this podcast, I interview Isho, who turned his weight loss journey around by transitioning from traditional diet myths to a holistic, evidence-based approach.  In his 40s, Isho has lost 24 pounds (and counting!) while getting stronger at the same time. Having battled with weight for years, Isho's breakthrough came from our comprehensive coaching program, emphasizing flexibility, balance, and consistency.  In our discussion, we delve into his diet structure, how he manages cravings, and his strategies for indulging in treats without derailing progress. Tune in to learn how Isho transformed his relationship with food by recognizing the importance of a balanced and sustainable diet, and the mindset shifts and mental fortitude required for lasting change. Timestamps: 0:00 - Please leave a review of the show wherever you listen to podcasts and make sure to subscribe! 3:10 - Isho's Background: Life before discovering our coaching program. 8:51 - Emotional Eating: Isho's evolving relationship wi

This topic will seem ridiculous to some, but it’s very appealing to many. How can you lose muscle mass you don’t want? That is, how can we reduce our muscle size, and specifically, in targeted areas to build our dream physique? While many aim to gain, others seek ways to slim down their muscle bulk. In this episode, you’ll learn how to intentionally reduce muscle size. Whether you're aiming to decrease muscle mass for aesthetic reasons, sports requirements, or personal preference, this episode will guide you safely through the process. Timestamps: 0:00 - Please leave a review of the show wherever you listen to podcasts and make sure to subscribe! 0:53 - Drawbacks of losing muscle: Weighing the risks. 3:53 - Unpacking reasons for intentional muscle loss. 7:23 - Holistic strategies for muscle reduction. 9:25 - Targeted muscle loss: Can you pinpoint specific areas? 11:10 - Strategies for arm muscle reduction. 13:29 - Shedding muscle from the legs: How and why? 14:46 - Want 125 quick, easy, and delicious “f

How will AI shape the future of gym coaching? What should one pick between NMN and creatine? Is it optimal to consume simple carbs immediately after a workout? In this episode, I dive into these questions and more, all sourced from my audience who regularly participate in my Q&A posts. As always, these questions come directly from my Instagram followers, who take advantage of my weekly Q&As in my stories. If you have a question you're dying to have answered, make sure you follow me on Instagram (@muscleforlifefitness) and look out for the Q&A posts. Your question might just make it into a podcast episode! If you like this type of episode, let me know. Send me an email (mike@muscleforlife.com) or direct message me on Instagram. And if you don’t like it, let me know that too or how you think it could be better. Timestamps: 0:00 - Please leave a review of the show wherever you listen to podcasts and make sure to subscribe! 0:02:09 - AI in Fitness: Will Artificial Intelligence Replace Gym Coache

Change is inevitable, but how we approach and adapt to it can make all the difference.  In his new book, Master of Change, Brad Stulberg explores the essence of change and how our mindset towards it can be our biggest asset or detriment. In case you’re not familiar with Brad, he’s a researcher, writer, and coach on well-being and what it takes to succeed. As an author, he’s been featured in The New York Times, The Wall Street Journal, Washington Post, Los Angeles Times, New Yorker, Sports Illustrated, Outside Magazine, Forbes, and more. He helps executives, entrepreneurs, and athletes work on their mental game, improve their overall well-being, and achieve excellence.  He’s also the coauthor of Peak Performance, a book I did a Book Club episode on in 2017. In our discussion, Brad and I chat about . . . The driving force that led him to write his latest book and the revelations that came with it. The concept of “rugged flexibility” and how our thoughts shape our approach to challenges and aspirations.

We often hear claims from steroid users that performance-enhancing drugs only give them a slight advantage, emphasizing their dedication and hard work.  But is this reality or just a smokescreen? This episode unpacks a study from The University of Sydney comparing 147 natural bodybuilders with 40 steroid users. We'll delve into training volumes, rest intervals, cardio habits, supplementation choices, and their actual results. If you've ever wondered about the tangible advantages of steroids and how natural bodybuilders' methods contrast with their "enhanced" counterparts, this episode offers clear insights.  From volume and intensity to supplement choices that highlight the health concerns of steroid use, this podcast sheds light on what truly sets apart the natural from the enhanced. Timestamps: 0:00 - Please leave a review of the show wherever you listen to podcasts and make sure to subscribe! 1:08 - How do training and supplementation practices differ between steroid users and natural

If you want to grow your glutes, and you’ve looked around online for tips, you’ve almost certainly come across hip thrusts. But are they better than squats for getting a bigger butt? Should you do squats or hip thrusts?  Well, after years of speculation among booty-building enthusiasts, we now have a scientific study that directly compared hip thrusts and squats in terms of hypertrophy. And I thought, who better to discuss this study than “The Glute Guy” himself, Dr. Bret Contreras. Not only is Bret a glute training expert, but as the cherry on top (or should I say peach?), he was actually one of the head honchos involved in conducting the study. In case you're not familiar with Bret, he's a PhD in Sports Science, renowned researcher, educator, bestselling author, and a personal trainer for over two decades, whose title "The Glute Guy" reflects his unmatched expertise in lower body training, making him the foremost authority on building a great butt.  Our discussion includes . . . The

Raising successful individuals is a challenge that every parent grapples with. How do we instill independence, resilience, and success in our children? Esther Wojcicki's How to Raise Successful People offers a set of principles that have not only been proven by her experiences as a seasoned educator but also as the mother of three exceptionally successful women.  In this podcast, I’m sharing my top 10 insights from the book. “Can you recommend a book for…?” “What are you reading right now?” “What are your favorite books?” I get asked those types of questions a lot and, as an avid reader and all-around bibliophile, I’m always happy to oblige. I also like to encourage people to read as much as possible because knowledge benefits you much like compound interest. The more you learn, the more you know; the more you know, the more you can do; the more you can do, the more opportunities you have to succeed. On the flip side, I also believe there’s little hope for people who aren’t perpetual learners. Life is o

Wondering how to kickstart your training after a long break? Is gym shaming a good or bad thing? What would I be doing with my life if I hadn’t started Legion?  In this episode, I address these questions and more, sourced from my Instagram followers who participate in my regular Q&A posts. As always, these questions come directly from my Instagram followers, who take advantage of my weekly Q&As in my stories. If you have a question you're dying to have answered, make sure you follow me on Instagram (@muscleforlifefitness) and look out for the Q&A posts. Your question might just make it into a podcast episode! If you like this type of episode, let me know. Send me an email (mike@muscleforlife.com) or direct message me on Instagram. And if you don’t like it, let me know that too or how you think it could be better. Timestamps: 0:00 - Please leave a review of the show wherever you listen to podcasts and make sure to subscribe! 1:27 - How should someone approach training after a month-long bre

Have you seen the headlines? Social media and the internet at large are abuzz with the controversy surrounding the well-known artificial sweetener aspartame.  The recent classification of aspartame as a possible human carcinogen (category 2B) by the International Agency for Research on Cancer (IARC) has sparked a new wave of discussions, concerns, and media sensationalism. In this episode, Alan Aragon helps unravel the complexities and provide a more balanced perspective on this hot topic. Alan is no stranger to the podcast, but in case you’re not familiar with him, he’s a nutrition researcher and educator who’s been at the forefront of the evidence-based fitness movement for over a decade now and has helped countless fitness enthusiasts, professional athletes, and top coaches, and even influenced my own work. Alan has a knack for translating science into practical application, which you can see for yourself if you check out his research review, which was the first of its kind in 2008. In this podcast, you’re

What is your body type, and how can you leverage it to make faster progress toward your fitness goals?  Are you stuck with what nature gave you or can you change your body type? Does your body type even matter? In this episode, you’re going to learn about the age-old concepts of ectomorph, endomorph, and mesomorph body types. Whether you think you're "skinny" and can't build muscle or "thick" and can't lose fat, I’m going to give you the right strategies to overcome these obstacles.  This episode will dispel myths, offer actionable insights, and provide a roadmap to achieving the body type you desire through targeted diet, workout, and supplement strategies. So tune in now to learn what body type you have and practical tips on eating, training, and supplementing for each type!  Timestamps: 0:00 - Please leave a review of the show wherever you listen to podcasts and make sure to subscribe! 2:20 - What Does "Body Type" Mean, and How Is It Defined? 4:58 - What Are the

In this installment of the Best of Muscle For Life, you’ll hear hand-picked clips from three popular MFL episodes: an interview with Eric Helms on the problems with staying too lean, a monologue on whether you should train for hypertrophy or hyperplasia, and book club episode on Titan by Ron Chernow. Some people—my favorite people—listen to most or even all of my podcasts, but my wizbang analytics tell me that while many listeners tune in on a regular basis, they don’t catch every installment of Muscle for Life and thus miss out on insights that could help them do at least a little better inside and outside the gym. That’s why I do “best of” episodes that contain a few of the most practical and compelling ideas, tips, and moments from the more popular episodes I’ve published over the years. This way, you can learn interesting insights that you might have otherwise missed and find new episodes of the show to listen to. So, in this installment of The Best of Muscle for Life, you’ll be hearing hand-picked mor