Muscle for Life

Most diets, especially fad diets, are about restriction and what you can’t eat.  Of course, losing weight requires being in a calorie deficit, but what if there were specific foods you could eat more of that actually boost fat loss? That’s the idea behind Dr. William Li’s new anti-diet book, Eat to Beat Your Diet, which explores the relationship between body fat and metabolism, and why the food choices we make matter. In this episode, you’ll learn how specific foods can help burn excess body fat, why body fat plays a crucial role in our health and how it influences our hormones, the importance of micronutrients, the benefits of various vegetables, the impact of dietary choices on overall health, and a lot more.  In case you’re not familiar with Dr. Li, he’s an internationally renowned physician, scientist, and author of the New York Times bestseller Eat to Beat Disease, which I interviewed him about previously on the podcast. He’s also the president and medical director of the Angiogenesis Foundation, which i

Some people say they “don’t have time” to exercise, but watch an hour of Netflix every night.  Or they buy produce and watch it slowly wither in their fridge.  Or spend time looking for that game-changing supplement while only getting 5 hours of sleep per night.  Listen to this episode to find the motivation to start, develop habits, and ultimately win at your fitness journey. --- Timestamps: 0:00 - Please leave a review of the show wherever you listen to podcasts and make sure to subscribe! 0:54 - My award-winning fitness books for men and women: https://legionathletics.com/products/books/ --- Mentioned on the Show: My award-winning fitness books for men and women: https://legionathletics.com/products/books/

How do you go on vacation and enjoy yourself without losing progress or gaining body fat? How often should you adjust your calories while bulking or cutting?  How can you maintain your physique without counting macros or calories? Is it better to get 6 hours of sleep or get 5 hours of sleep to fit in a workout? Is one full-body workout per week enough to maintain muscle? 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 (mik

Will changing up your workouts result in better muscle gains?  Or is it better to keep your training program static and consistent, so you’re doing the same lifts and exercises week after week, month after month?  In other words, does introducing novelty improve hypertrophy or does consistency trump all else?  Many people are on the hunt for the “best,” most-scientifically-optimized program and as a result, constantly change their training regimen for the next best thing. This is called program hopping, and it’s generally something you want to avoid. On the one hand, tweaking training variables can be a great way to keep things fresh and interesting so you enjoy your workouts. On the other hand, too much variability can make it hard to ensure you’re making progress. In this podcast, I chat with scientist and friend Dr. Bill Campbell about changing up your training program.  Specifically, we cover a recent study that looked at resistance training variables and how tweaking them affects rate of muscle gain

You can find countless ways to track your health, especially if you buy any of the latest gizmos and gadgets in the fitness wearables space.  But most health markers aren’t worth keeping an eye on.  With the “quantified self” movement on the rise in recent years, fitness wearable manufacturers and marketers will attempt to sell you on the benefits of all the health metrics you can track. The truth is many health markers simply don’t matter. And some of these health indicators can even be actively misleading, as in the case of recovery scores produced by different fitness wearables, usually based primarily on heart rate variability. In this podcast, I share 5 health markers that will allow you to monitor your health and ensure you're in good shape. I believe these 5 metrics constitute the 20% of all the things you could track, which produce 80% of the benefits or give you at least 80% of the overall picture of your health. So, listen to this episode to learn the 5 health metrics that are actually worth t

Can drop sets help you gain muscle and strength? Is the sumo deadlift “cheating” compared to conventional deadlifts? Is willpower limited and how do your beliefs affect it? I’m discussing the latest scientific studies on these questions. Listen now to dive into the research! This podcast is another installment in my Research Review series of episodes, where I give you concise and practical takeaways from studies that I think are interesting and that can help us gain muscle and strength faster, lose fat faster, perform better athletically, feel better, live longer, or get and stay healthier.  There is a ton of scientific research that gets published every year, and even if you narrow your focus to fitness research, it would still take several lifetimes to unravel the hairball of studies on nutrition, training, supplementation, and related fields.  That's why my team and I put a lot of time into reviewing, dissecting, and describing scientific studies in articles, podcasts, and books.  Oh and if you like th

People can be quite creative in the ways they stifle their own progress and hold themselves back from getting what they want. From self-sabotage to negative thinking, these roadblocks (which most people don’t even know exist) are what really prevent people from reaching fulfillment in their personal and professional lives. It’s not a lack of desire or smarts. In his new book, Do It, David Nurse describes these mindset obstacles as Action Archetypes. To help unpack these challenges and provide actionable insights, I interview David in this podcast. In case you’re not familiar with him, David is not only a former pro basketball player, life optimization coach, and a repeat guest on my podcast, but he’s a bestselling author, and acclaimed speaker, named by Real Leaders as a Top 50 keynote speaker (and he’s the youngest speaker in the list to boot). In our discussion, David and I chat about everything from what Action Archetypes are and which ones he’s discovered, to dealing with internalized failure and buil

The number one most requested product of my sports nutrition company, Legion, is something I refuse to sell. That product is BCAAs (branched-chain amino acids), and it’s one of the most popular supplements in the body composition space. Many people claim that BCAA supplements are essential for muscle growth, improve immunity, and even help with fat loss. In this podcast, I’ll explain why BCAAs are actually worthless and how the science used to sell these supplements is often misrepresented or even fake. So, click play and stay tuned as we explore the world of BCAAs, discuss their perceived benefits, and uncover the reasons why you might want to skip them altogether. Timestamps: 0:00 - Please leave a review of the show wherever you listen to podcasts and make sure to subscribe! 3:32 - What are BCAAs? 7:32 - What studies show that BCAAs show significant muscle growth? 18:07 - Try Whey+ risk-free today! Go to buylegion.com/whey and use coupon code MUSCLE to save 20% or get double reward points! 20:42 - Do BCAA

How can you reduce water retention? Are seed oils as bad as “they” say? What am I doing to heal my biceps tendinitis? How important is the mind-muscle connection? Should you eat white or whole wheat carbs while bulking? 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. --- Timest

Metabolism can be a nebulous topic. Most people know that their metabolism is intertwined with their health, but people’s metabolisms aren’t just “fast” or “slow.” They’re adaptive systems that depend on a multitude of variables, including environment, nutrition, genetics, stress, training, past experience, and more. To help make sense of it all and offer practical ways to apply our understanding, I interview Sam Miller in this podcast. In case you’re not familiar with Sam, he’s an Amazon best-selling author with over 15 years of experience as a health, fitness, and nutrition coach, helping coaches and health professionals improve their clients’ results. As an educator, podcaster, certified nutritionist, and licensed, board-certified health practitioner, he shares simple, strategic methods for physique and health transformation. And because he recently penned a book called, Metabolism Made Simple, he’s the perfect guest for today’s topic. In our metabolic deep dive, Sam and I discuss . . . The crucial r

In this podcast, I’ll give you 10 simple, yet powerful insights that will help you maximize your gym time, prevent injury, and improve your performance. These training tips cover everything from myths about behind-the-neck pulldowns to exploring my favorite underrated exercises. They'll quickly equip you with valuable knowledge to level up your fitness game and optimize your workouts. Tune in and let me know your favorite training tip! Timestamps: 0:00 - Please leave a review of the show wherever you listen to podcasts and make sure to subscribe! 00:30 - Why are behind-the-neck pulldowns a bad idea? 1:00 - Does the barbell squat irritate your back? 1:32 - Are side raises bothering your shoulders? 2:00 - Calf training tips 2:35 - Are you tipping too far forward when you squat? 2:45 - What are unilateral exercises good for? 4:00 - What grip should you use for the bench press? 4:22 - Can a weightlifting belt reduce the risk of injury? 6:10 - Is it a good idea to implement a partial range of motion training

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. WIlliam Li on how food can help fight disease, a monologue on whether you should take testosterone replacement therapy (TRT), and a motivational episode for when you’re having an awful workout.  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

Diet breaks have become more popular in the evidence-based community over the past few years. The strategy is purported not just to improve your results during a cut, but actually make dieting easier. But is the science so clear-cut? In this interview, Menno Henselmans and I discuss the scientific literature on diet breaks, including a new study in which he was involved.  Menno has been on my podcast many times, but in case you’re not familiar with him, he’s a former business consultant turned international public speaker, educator, writer, published scientist, and physique coach who’s passionate about helping serious athletes attain their ideal physiques. In this interview, Menno and I chat about . . . Why diet breaks have become so popular in the evidence-based space in recent years How his new diet break study was designed and conducted and its results  The reasons why adding maintenance periods to a cut probably won’t “trick” your body and mitigate the negative side effects of a calorie deficit

Weight loss supplements are a controversial topic. A lot of evidence-based people claim that all fat loss supplements are bunk. And while I agree the vast majority of weight loss supplements out there are useless, an objective review of the scientific literature does turn up certain ingredients that can help you lose fat faster. The problem with most products that contain those ingredients is marketing. Unfortunately, many companies overstate or outright lie about their products’ effectiveness.  Today, we'll be discussing the seven best supplements for weight loss, as well as three common ones you should avoid.  So, press play 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! 2:50 - Is it necessary to take weight loss supplements? 7:13 - Why would it be necessary to take weight loss supplements?  7:57 - Are weight loss supplements effective? 12:21 - Which weight loss supplements do you recommend? 14:05 - Save up

Can you be both underweight and skinny fat? How do you fix it? If you’ve just had a baby, can you still workout? Should you make up missed workouts on rest days? Is it ok for your back to bend during deadlifts? Are Nordic curls worth doing? 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

Losing weight can be a challenging and frustrating experience for many people. While the fundamentals aren’t complicated, they require a significant amount of time, effort, and discipline. However, there are several lifestyle "hacks" that can help make the process of fat loss easier and more sustainable. These are small, simple changes that you can make to your daily routine that can have a big impact on your weight loss journey.  In this podcast, Paul Revelia and I explore some of the most effective lifestyle changes and habits for easier fat loss that you can start implementing today.  In case you’re not familiar with Paul, he’s a natural bodybuilder and fitness coach, and the founder and CEO of ProPhysique, a coaching and consulting company that helps individuals achieve their fitness and body transformation goals. With over a decade of experience in the fitness industry, Paul has worked with a diverse range of clients and is a well-known figure in the natural bodybuilding community, with a large

Life can be compared to an IQ test. It’s a series of difficult problems that you need to solve with limited time, resources, and information.  Winning in life requires avoiding catastrophic moves that forfeit all your previous hard work.  That’s why books like The 5 Elements of Effective Thinking are worth reading. It provides profound ideas that, if embraced, can significantly improve your decision-making skills. The book is highly practical, offering concrete examples of how to apply the information in daily life.  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 m

Can ice baths and massages boost your recovery? If you’re not building muscle, do you need to change your routine or just work harder at your current program? Can lifting actually make you smarter? I’m discussing the latest scientific studies on these questions. Listen now to dive into the science! This podcast is another installment in my Research Review series of episodes, where I give you concise and practical takeaways from studies that I think are interesting and that can help us gain muscle and strength faster, lose fat faster, perform better athletically, feel better, live longer, or get and stay healthier.  There is a ton of scientific research that gets published every year, and even if you narrow your focus to fitness research, it would still take several lifetimes to unravel the hairball of studies on nutrition, training, supplementation, and related fields.  That's why my team and I put a lot of time into reviewing, dissecting, and describing scientific studies in articles, podcasts, and boo

There’s more to strength training than building bigger biceps or a bigger booty. While many people start their fitness journey with the goal of improving their physique, the benefits of resistance training go far beyond looks. From improving bone density to reducing the risk of chronic diseases, strength training can help you lead a healthier, longer, and more fulfilling life. To talk about the non-muscle related benefits of lifting weights, I invited Austin Current back on the podcast. In our first chat, Austin and I talked about his book Science of Strength Training, which is a visual encyclopedia and comprehensive resource that dives into anatomy and the physiology of muscle growth. If you’re not familiar with Austin, not only is he an educator and author, but he’s a coach and co-founder of Physique Development, a coaching collective that works with everyday fitness folks and competitors alike. In this interview, Austin and I discuss . . . The “other” benefits of progressive resistance training includ

There are various ways to loosely track your body composition changes over time, like taking progress pictures or measuring your waist.  But if you want to be a little more rigorous or just have more data on how your body fat levels ae changing, you can use skinfold calipers. While no body fat measurement method is foolproof, calipers can give you a fairly accurate reading if you know what you’re doing. So in this podcast, you’re going to learn how to properly use skinfold calipers to measure your body fat percentage.  Listen 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! 2:26 - Try Pulse today! Go to https://buylegion.com/pulse and use coupon code MUSCLE to save 20% or get double reward points! 4:31 - What are skin fold calipers? 5:16 - Are skinfold calipers accurate? 15:28 - How do I use calipers? 21:07 - What are the different types of measurements you can take? 25:22 - What are the different methods of readi