Cover image of Muscle For Life with Mike Matthews
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Rank #11 in Fitness category

Health & Fitness
Fitness
Nutrition

Muscle For Life with Mike Matthews

Updated 5 days ago

Rank #11 in Fitness category

Health & Fitness
Fitness
Nutrition
Read more

OVER 10,000,000 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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OVER 10,000,000 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

iTunes Ratings

2187 Ratings
Average Ratings
1985
141
25
14
22

One stop fitness pod cast

By JeremySO#1 - Aug 24 2019
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Where can you go to have all your questions answered? Look no further this is it. Bravo!

Very Informative

By JohnKings19 - Aug 20 2019
Read more
Great podcast for anyone looking to become healthy and fit.

iTunes Ratings

2187 Ratings
Average Ratings
1985
141
25
14
22

One stop fitness pod cast

By JeremySO#1 - Aug 24 2019
Read more
Where can you go to have all your questions answered? Look no further this is it. Bravo!

Very Informative

By JohnKings19 - Aug 20 2019
Read more
Great podcast for anyone looking to become healthy and fit.

Listen to:

Cover image of Muscle For Life with Mike Matthews

Muscle For Life with Mike Matthews

Updated 5 days ago

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OVER 10,000,000 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

Lyle McDonald on How Women Can Improve Fat Loss

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In this podcast I interview the one and only...the inimitable Lyle McDonald. Lyle is a health and fitness researcher and writer, and I have to say, one of my favorite authors in the space. He’s the first person that I found in my journey whose work really resonated with me, so it’s pretty cool to sit down and chat fitness with him. What I like most about his work is not just that he really knows his stuff and deals with subjects very holistically, he also does a fantastic job breaking down dense, complex subjects in terms that anyone can understand. In this interview, we talk about a subject that has consumed much of Lyle’s life for the last year and half or so, and that’s female fat loss. Specifically, he breaks down how things differ between men and women in the realm of losing fat, and especially when we’re talking about getting really lean. As Lyle points out, the fundamentals like energy and macronutrient balance are what they are, but the strategies that work beautifully for men wanting to get shredded won’t necessarily work as well for women. In fact, you can count on them being far less effective, and Lyle dives into why, and what you women can do to squeeze the absolute most fat loss out of your diet and training. I hope you like the interview! 7:20 - How are women different from men? 25:34 - What are your top tips for better results in losing weight? 35:04 - Tips on the exercise component of weight loss. 40:58 - What is a refeed and does it help? 46:51 - Do flexible dieting and "If It Fits Your Macros" help? 1:22:49 - Where can people find you and your books?

Want to get my best advice on how to gain muscle and strength and lose fat faster? Sign up for my free newsletter!

Click here: https://www.muscleforlife.com/signup/

Oct 14 2016

1hr 26mins

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Why Belly Fat Is So Stubborn (and How to Lose It)

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Did you know that certain fat cells in your body are extremely “resistant” to being mobilized and burned?

Did you know that these fat cells tend to accumulate in the dreaded belly, hip, and thigh regions of your body?

And did you know that you can use a handful of science-based diet, exercise, and supplementation strategies to beat (and burn!) stubborn fat for good?

Imagine having that tight waist and those washboard abs you’ve always wanted…all year round.

Imagine never again having to suffer through strange diets or grueling workout routines…only to be disappointed in the results.

Imagine knowing which supplements are scientifically proven to help you get lean and which are a waste of money.

Well, you don’t have to imagine these things because I’m going to lay it all out for you in this episode.

By the end, you’re going to know what makes belly fat so tough to lose and exactly what to do to get rid of it once and for all.

Let’s get to it.

3:22 - Why is belly fat so stubborn? 4:51 - What is the physiology behind burning fat? 8:24 - What are the biggest myths regarding belly fat? 10:28 - How do you get rid of belly fat? 12:08 - What is a good strategy to tackle belly fat? 20:43 - What supplements do you recommend for belly fat? 36:54 - What is your personal belly fat loss routine? Want to get my best advice on how to gain muscle and strength and lose fat faster? Sign up for my free newsletter! Click here: https://www.muscleforlife.com/signup/

Dec 13 2017

43mins

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Eric Helms on the Simple Science of Making “Lean Gains”

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In this episode I have Mr. Eric Helms back on the show, as promised a bit ago, to talk about how to “bulk” properly. In other words, how to gain as much muscle and as little fat as possible.   In case you don’t know Eric, he’s a member of the 3DMJ coaching team and is himself a professional natural bodybuilder and strength athlete, as well as an author and credentialed scientist with a number of peer-reviewed papers under his belt. 

I’ve referenced his work quite frequently in my own writing, so it’s a pleasure to interview him and pick his brain about the science of making gains. This time we’re talking about how to gain muscle quickly without just getting fat.   As you probably know, some fat gain is inevitable during a proper bulk, but most people make a handful of common mistakes that not only sabotage their efforts to gain muscle but set them up for a long, grueling post-bulk cut that, in many cases, more or less wipes out the progress they made.   The good news, though, is when you know what you’re doing, you can gain significant amounts of muscle without gaining large amounts of body fat, and it’s not as hard as many people think.   Eric breaks it all down in this interview, where he explains the big mistakes that many people make and then the simple science of making “lean gains.”   So if you want to know how to gain strength and size without packing on pounds of fat, you definitely need to listen to the interview. Here it is...

5:34 - What are some of the common mistakes people do when trying to gain muscle and strength? 8:57 - Can you keep your body fat at a specific percentage and still gain muscle? 11:13 - What is your advice on mini bulk cycles? 17:05 - What are the common training mistakes when bulking? 25:40 - What is the proper diet and nutrition when bulking? 39:15 - What are the common diet mistakes when eating at restaurants? 45:21 - How do things change on the training side when bulking? 50:50 - Are there any differences in exercise selection when programming a cut verses a bulk? 1:00:08 - What supplements do you recommend for strength and muscle mass? 1:08:50 - How can people connect with you and find your work?

Want to get my best advice on how to gain muscle and strength and lose fat faster? Sign up for my free newsletter!Click here: https://www.muscleforlife.com/signup/

Jun 26 2017

1hr 11mins

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How to Get Abs in 3 Simple Steps That Anyone Can Do

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I’m not sure any of us can say why, but having abs is cool.

They’re sexy, something to be proud of. To show off, even. They’re the fitness equivalent of “having arrived.”

That’s probably why many people start working out with the sole purpose of getting a six pack.

And then the confusion begins.

Diet after diet, workout after workout, supplement after supplement, all claiming to be the key to getting a ripped core.

Frustration is next.

After months of trying anything and everything, still no abs. Just belly flab.

Well, if you can relate to any of that, you’ve come to the right place, because in just a few minutes, you’re going to know the exact steps to get abs.

And I think you’re going to be happy to see that it’s much easier than you’ve been led to believe by mainstream “gurus.”

At bottom, there are just three things you have to do to get the abs you really want:

1. Lose the belly fat. 2. Do a lot of heavy compound weightlifting. 3. Do the right ab and core exercises.

Yup, that’s it. No “weird tricks” or strange diets or silly supplements.

Let’s take a closer look at each of these steps.

Want to get my best advice on how to gain muscle and strength and lose fat faster? Sign up for my free newsletter!

Click here: https://www.muscleforlife.com/signup/

Mar 01 2018

15mins

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The Definitive Guide to the “Push Pull Legs” Routine

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“Push pull legs” routines have been popular for decades now.

In fact, just about every time-proven strength and muscle-building program fits this basic mold, and that’s not likely to change.

My bestselling workout programs for men and women are also, essentially, push pull legs (PPL) routines with additional “accessory” (isolation) work to help bring up “stubborn” body parts.

The primary reasons push pull legs routines have stood the test of time are they train all major muscle groups, allow plenty of time for recovery, and can be tailored to fit different training goals, schedules, and histories.

They’re easy to understand, too.

At bottom, a push pull legs routine separates your major muscle groups into three different workouts:

Chest, shoulders, and triceps Back and biceps (with a bit of hamstrings as well if you’re deadlifting) Legs

And it has you train anywhere from 3 to 6 times per week, depending on how much abuse you’re willing to take, what you’re looking to achieve with your physique, and how much time you can spend in the gym each week.

So, if you’re looking to gain muscle and strength as quickly as possible, and if you’re not afraid of a bit of heavy compound weightlifting, then push pull legs might be your golden ticket.

And by the end of this episode, you’re going to know exactly how PPL works, who it is and isn’t best for, and how to create a customized routine that’ll work for you.

Let’s get to it.

4:30 - What is the push pull legs routine? 8:23 - What are the benefits to the push pull legs routine? 12:27 - How do I make push pull legs work for me? 17:12 - How can I make a push pull routine? 20:59 - What is push legs pull? 23:37 - How do you continue making progress with these routines? 29:56 - Do you recommend any supplements?

Want to get my best advice on how to gain muscle and strength and lose fat faster? Sign up for my free newsletter!

Click here: https://www.muscleforlife.com/signup/

Nov 01 2017

38mins

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Dr. Layne Norton on Preserving Muscle While Cutting and More

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In this podcast I interview the one and only Dr. Layne Norton and we talk contest/photo shoot prep, how to maximize fat loss and minimize muscle loss while cutting, reverse dieting, and more... LAYNE'S WEBSITE: http://www.biolayne.com/ ORDER THE REVERSE DIETING BOOK: http://reversedietingbook.com/ ARTICLES RELATED TO THIS VIDEO: Water Retention and Weight Loss: You Can Lose Fat, But Not Weight? http://www.muscleforlife.com/water-retention-and-weight-loss/ Why Rapid Weight Loss Is Superior to “Slow Cutting” (And How to Do It Right): http://www.muscleforlife.com/rapid-weight-loss/ The Absolute Best and Worst Ways to Build Muscle: http://www.muscleforlife.com/best-way-to-build-muscle/ The Best Way to Gain Muscle Without Getting Fat: http://www.muscleforlife.com/the-best-way-to-gain-muscle-not-fat/ Want to get my best advice on how to gain muscle and strength and lose fat faster? Sign up for my free newsletter!

Click here: https://www.muscleforlife.com/signup/

Apr 08 2015

1hr 8mins

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Why You’re Not Losing Weight and What to Do About It

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It’s 6 AM and you trudge toward the bathroom like it’s the gallows.The cold winds of despair howl. Shadowy fingers clamp around your throat.Today you face judgement. Today is weigh-in day. You shuffle onto the scale and wait, like a deer gawking at the hunter’s rifle.The number flashes onto the screen. Not a number but the number. That same…damn…scowling…mocking…number.Why? Why the hell are you not losing weight?You’re doing everything right, you scream. You’re following all the rules! Your diet is “cleaner” than an operating room. Your “carbohydrate curfew” begins at 7 PM sharp. You’re cycling this and restricting that…for what?Well, I have good news for you: -You’re not genetically cursed.-Your metabolism is fine.-Your hormones aren’t conspiring to keep you fat.-You’re not eating too little of the “right” foods.-It’s not the carbohydrates, dairy, or artificial sweeteners, either.-The real reason you’re not losing weight is very simple. The solution is likely simple too.So say goodbye to weight loss “secrets,” “tricks,” “hacks, ” and other quackery. You’re about to meet the real science and physiology of weight loss and trust me–you’re going to fall in love.I know, I know. You don’t believe me yet but give me ten minutes and I’ll give you the keys to the weight loss castle.Let’s begin.

Want to get my best advice on how to gain muscle and strength and lose fat faster? Sign up for my free newsletter!

Click here: https://www.muscleforlife.com/signup/

Feb 06 2018

32mins

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How to Get the Body You Want With Flexible Dieting

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If you dread the idea of “dieting,” I understand.Most diets feel more like punishment than self improvement. Instead of educating you on how the metabolism truly works and giving you the tools you need to manage it effectively, most diet “gurus” resort to fearmongering and food restriction instead.If you want to lose fat or build “lean muscle,” they say, you can kiss just about everything you like eating goodbye.Grains…anything containing gluten or sugar…high-glycemic carbs…red meat…processed foods…fruit…dairy…caloric beverages…granola…it’s all gotta go.All your toys. Throw all that shit into the fire. No pain no gain! Suffer now and live the rest of your life a champion!Maybe you’re not up to this, you think. Maybe you’re not tough enough. You’ve always had trouble with willpower and dedication. Maybe abs aren’t really worth it.On the other hand, who knows, maybe all you need in life is chicken, eggs, and vegetables? Starving children in Africa have it much worse…Stop! Put the Kool-Aid down and slowly walk away.What if I told you that you could dramatically transform your body eating foods you actually like…every day…7 days per week?What if all you had to do to build muscle and lose fat was follow a handful of flexible dietary guidelines…not starve and deprive yourself?And what if I promised you could forever break free of the restrictions and anxieties most people associate with dieting and learn to love it instead?Too good to be true, you think? Downright heresy?I know. I used to think the same thing. I now know the truth, though, and in this episode, I’m going to break it all down for you. Let’s get to it.

Want to get my best advice on how to gain muscle and strength and lose fat faster? Sign up for my free newsletter!

Click here: https://www.muscleforlife.com/signup/

Feb 20 2018

21mins

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Marc Perry on How to Stay Super Lean Year Round (Without Hating Your Life)

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Once you understand the mechanics proper dieting, getting lean isn’t all that difficult.

Sure, it’s never easy in the way that gaining weight is easy, but most of us can plod through a couple months of cutting to get some abs for the summer.

The real challenge is staying lean. For the long haul. That’s what separates the fitness champions from the rest of the contenders.

That’s why I invited my friend Marc Perry on the podcast. He’s the founder of BuiltLean.com, and when it comes to staying absolutely shredded month after month, year after year, he walks the walk. He also manages to do it without losing his mind, which makes it all the more impressive.

In this show, you’ll learn about the habits, systems, and skills Marc has developed to stay ripped. Here’s a little sneak peek of what you’ll learn in today’s interview:

  • The things you do and don’t have to sacrifice to stay really lean
  • What kind exercise schedule it takes
  • How much you can get away with “cheating” before it becomes a problem
  • What you can expect to eat in terms of calories and macros
  • The best ways to keep hunger under control throughout the day
  • How to manage eating out at restaurants
  • And more ...

5:05 - What it takes to stay lean for long periods of time. Specifically from psychological and lifestyle perspective.

8:05 -  Where are you at right now? What are your calories and macros? What's your exercise routine?

10:31 - If you want to stay lean year-round, you need to stay active

11:05 - What do you do every morning?

19:14 - What does your diet and nutrition like?

24:56 - What about snacking?

25:43 - What about dinner?

28:40 - What about water?

31:02 - What are your calories at and how do your macros break down?

32:45 - Do you have any sugar or treats?

43:10 - What about eating out?

51:41 - What about alcohol? What effects does it have?

52:43 - How do you navigate social life if you want to stay lean?

55:13 - How are the cold showers going?   

58:02 - Where can people find you and your work?

Want to get my best advice on how to gain muscle and strength and lose fat faster? Sign up for my free newsletter!

Click here: https://www.muscleforlife.com/signup/

Jul 18 2018

1hr 1min

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The Ultimate Fitness Plan for Women

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If you’re like most women, you want a very specific type of body. You want to be lean but not too skinny (and most definitely not “skinny fat“).

You want a toned upper body but don’t want to look like a “bulky” weightlifter.

You want a flat, defined stomach.

You want tight, shapely legs, and last but most definitely not least…

You want that perfect, gravity-defying butt.

Well, you–yes, lil’ ol’ you–can have all these things.

Seriously.

You don’t need top-shelf genetics or a lifetime of training to look like a million bucks.

You have to know what you’re doing, though.

Forget what the fitness magazines have told you–you don’t become a “goddess” through starving yourself and doing an unconscionable amount of cardio.

Instead, you need to take a completely different approach. And believe it or not, a much healthier, more enjoyable, and sustainable one.

In this podcast, you’re going to learn exactly what that approach is and how to build the body of your dreams.

If that gets your attention, then you’ll want to listen this episode, because we’re going to start with what you most definitely shouldn’t be doing…

4:29 - What's the worst fitness plan for women? 9:54 - How much muscle should you gain? 11:37 - How do you do get to where you want to be? 12:06 - Doesn’t heavy weightlifting make women bulky? 17:48 - How much cardio should you do? 23:47 - Do I have to starve myself? 28:36 - What's an action plan to put these strategies into place?

Want to get my best advice on how to gain muscle and strength and lose fat faster? Sign up for my free newsletter!

Click here: https://www.muscleforlife.com/signup/

Nov 21 2018

35mins

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The Best Diets and Workouts for Your Body Type

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If you're a skinny guy or gal struggling to gain weight…

Or a "fluffy" one struggling to "shift" fat…

Or somewhere in between…

This is going to be the most important fitness podcast you listen to.

Seriously.

And I want to start it with some good news:

Your genetics can't stop you from getting the body you really desire.

Yes, some people's bodies respond better to training than others', but I don't care how much of a "hardgainer" you think you are or how "stubborn" your body fat seems to be…

-You can build muscle. -You can lose fat. -And you can do it faster than you think.

Now, if you were to tell me your goal is to be an elite, competitive weightlifter or bodybuilder or physique competitor...that would be another story.

In those cases, genetics are hugely important.

Yes, steroids are involved and yes, training experience and methodologies matter...but the biggest and strongest guys and gals in the world were abnormally big and strong their entire lives.

My point is this: at the top, where everyone works smart and hard, genetics determine who's truly great and who's not. That doesn't mean that us mere mortals are screwed, though.

Your genetics will influence how quickly you can reach your goals but aren't going to keep you small, weak, and fat.

And in this podcast, you're going to learn the three major body types, how to determine which you (primarily) are, and how to approach dieting and training for maximal results.

Let's get to it.

8:09 - How do I determine my body type? Which body type do I have?

14:59 - What is the best type of body for ectomorphs?

36:27 - What are the best type of workouts for ectomorphs?

39:58 - How much cardio should ectomorphs do?

40:49 - What are the best supplements for ectomorphs?

43:04 - What is the mesomorph body type?

44:29 - What is the best diet for mesomorphs?

47 :10 - What are the best type of workouts for mesomorphs?

49:23 - What is the endomorph body type?

50:43 - What is the best diet for endomorphs?

54:02 - What are the best type of workouts for endomorphs?

Want to get my best advice on how to gain muscle and strength and lose fat faster? Sign up for my free newsletter!

Click here: https://www.muscleforlife.com/signup/

May 10 2019

59mins

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The Absolute Best Way to Improve Your Muscle Definition

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If you’re like most people, you don’t just want “big muscles”--you want defined muscles.

For example, if you’re a guy, would you rather be big and “fluffy,” or smaller but ripped?

And if you’re a gal, would you rather be skin and bones or lean and toned?

Well, if you chose the second option, then you’re in the right place, because in this podcast, I’m going to teach you the simple science of not just gaining muscle, but gaining muscle definition.

We’re going to cut through the myths and lies, too.

“Clean eating” isn’t the key, and neither is exercise choice, rep ranges, or supplementation.

Genetics aren’t the answer, either (fortunately!).

You may not have the genetics to look exactly like your favorite Instagram model, but you don’t need singular genes to be a shining example of muscle definition.

You have the same types of physiological hardware as the rest of us, and your body (and muscles) will respond fantastically if given the proper stimuli.

So, if you’re ready to learn what muscle definition is, and what doesn't increase muscle definition and what does, then listen in.

3:51 - What is muscle definition? 10:22 - Do you have to eat clean to gain muscle definition? 14:42 - Do you have to do a lot of high rep training to gain muscle definition? 19:32 - Do you have to use cables and machines to gain muscle definition? 20:47 - Do you have to eat a low carb diet to gain muscle definition? 24:39 - Do you have to do a lot of cardio to gain muscle definition? 28:01 - How do you increase muscle definition? 32:48 - Do I need to take supplements to gain muscle definition?

Want to get my best advice on how to gain muscle and strength and lose fat faster? Sign up for my free newsletter!

Click here: https://www.legionathletics.com/signup/

Sep 30 2019

41mins

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The Easiest Cardio Workout You Can Do (That Actually Works)

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If you want to burn calories and lose fat faster without even breaking a sweat, then you've come to the right place.

You're not going to need any special equipment, gadgets, or skills.

You're not going to need to track your heart rate, time your intervals, or log your miles.

All you're going to do is something that you've been doing every day since you were a toddler, and that you'll do for the rest of your life.

It's walking, of course, and while it's no high-intensity interval training, it deserves more attention than it gets.

That is, it's not the best way to lose fat rapidly, but it's definitely the easiest way to burn additional calories and lose weight faster.

So in this episode, you're going to learn why walking is an "unsung hero" of cardio workouts and how to use it to burn more fat without burning yourself out.

Want to get my best advice on how to gain muscle and strength and lose fat faster? Sign up for my free newsletter!

Click here: https://www.muscleforlife.com/signup/

May 31 2018

18mins

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This Is Everything You Need to Know About SARMs

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You’re watching your calories and macros.

You’re giving your workouts everything you’ve got.

You’re spending a small fortune on workout supplements.

And it’s all not enough. The needle just isn’t moving as quickly as you want.

Maybe you’ve thought about turning to steroids. You know they work, but you also know about the side effects and health risks, and you’re not ready to take that plunge (har har har).

And then you stumble upon SARMs, and you can’t help but wonder:

Are these the holy grail of bodybuilding supplements?

Can they really help you gain muscle and lose fat almost as effectively as steroids, but without any of the downsides?

And they’re cheap and legal!?

It beggars belief.

That’s why many people are claiming that SARMs are the ultimate supplements for health-conscious bodybuilders, and why many athletes are singing their praises for performance enhancement and muscle-building purposes.

It definitely sounds too good to be true, but is it? What does the science say?

Well, in this episode, we’re going to get to the bottom of all of it.

We’re going to look at what SARMs are, how they work, what research says about how effective and safe they really are.

4:04 - What are SARMs and how do they work? 

10:23 - Why do people supplement with SARMs? 

11:19 - How well does SARMs work? 

15:51 - Are SARMs legal?

Want to get my best advice on how to gain muscle and strength and lose fat faster? Sign up for my free newsletter! Click here: https://www.muscleforlife.com/signup/

Nov 17 2017

20mins

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How to Change Your Body Weight Set Point

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There’s no denying the fact that people’s body weight tends to remain settled in certain ranges over long periods of time.

There’s also no denying that “dieting” simply doesn’t work for most people. Sure, they can lose weight, but many regain it all once they stop the diet.

And to add a cherry of hopelessness on top, we’re also often told that exercise kind of sucks for weight loss too.

What are we to do, then? Accept whatever body weight nature and our environment has given us? Is there really no effective way to achieve and maintain an ideal body weight for the long term?

Well, there’s a counterpoint to the above research: evidence that about 20% of overweight people successfully reduce their body weight by at least 10%, and then maintain their new weight for at least 1 year.

What’s going on here?

What’s going on is a result of people’s body weight set points, which are very real and can either work for or against you in your quest to get and stay lean.

In this podcast, you’re going to learn why your body weight has “settled” to its current level, why it’s a pain in the ass to reduce your “default” weight, and how to actually do it.

4:45 - What is the body weight set point theory? 6:58 - Why can some people eat anything and not gain weight? 10:28 - What determines your body weight set point? 18:35 - How do we influence our body weight set point for the better? 22: 20 - How do hormones affect body weight set point? 24:44 - How do you change your body weight set point?

Want to get my best advice on how to gain muscle and strength and lose fat faster? Sign up for my free newsletter!

Click here: https://www.muscleforlife.com/signup/

Sep 19 2018

31mins

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Mark Rippetoe on the Right (and Wrong) Ways to Bench and Overhead Press

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In this episode, I speak with the grandfather of barbell training, Mark Rippetoe, who has given us many a great things, including books that everyone should read, Starting Strength and Practical Programming.

I’m a fan of Mark and his work, of course, because nobody has done more to promote, teach, and defend barbell training than Rip, and also because of his peppery personality, which always makes for a fun conversation.

This time around, we talk about pressing, specifically the bench and overhead press and all of their variations and subtleties.

These are two of the most effective upper body exercises you can do for gaining strength and size. It’s not a stretch to say that the stronger you get on these two exercises, the happier you’re going to be with how you look above the waist.  

There are a number of factors beyond your control that influence how well you can bench and overhead press—your limb lengths, bone structure, height, and so forth—but there are also many things that you can control, like your technique and training methods, and these are what you’re going to learn about in this podcast with Mark.

Whether you’re new to the bench and overhead press or trying add a few more pounds to your powerlifting totals, I think you’re going to find today’s talk helpful, because we discuss a number of common questions like . . .

  • Should you do incline bench press if you’re already doing bench press?
  • Should you do wide- or close-grip bench press?
  • Should you arch your back a lot, a little, or none at all while benching?
  • Should you do seated or standing overhead press?
  • Should you do overhead or military press?

The bottom line is by the end of this interview, you’re going to know more about bench and overhead pressing than 90% of the people in your gym, including the trainers.

8:54 - What's your take on flat bench pressing versus incline versus decline?

11:17 - What are your thoughts on incline pressing to emphasize the upper chest?

24:47 - What are your thoughts on grip width?

34:42 - How much arch should you have in your back?

40:54 - What about elbow position?

43:42 - Do you prefer seated or standing pressing?

44:43 - What about seated allowing you to lift more weight?

48:37 - Let's talk about hip drive.

53:55 - How does a military press and strict press differ?

1:03:17 - Where can people find you online?

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Aug 31 2018

1hr 6mins

Play

What 17 Studies Say About Increasing Your Testosterone Naturally

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If you want to know what testosterone is, how it affects your body, what will and won’t increase your body’s natural testosterone production, and what you can expect in terms of bottom-line results, then you want to listen to this podcast.

Here’s a little sneak peek of what you’re going to learn in this episode:

  • What normal testosterone levels look like in men and women, and how to know if you’re low.
  • How much testosterone levels actually affect muscle and strength gain and fat loss (this might surprise you!).
  • Why high-fat dieting is overrated for boosting natural testosterone production, and what you should do instead.
  • The best and worst types of exercise to do if you want to maximize your testosterone levels.
  • And more…

4:21 - What is a hormone?5:15 - What is testosterone?6:28 - What is a normal range of testosterone?10:30 - How much does testosterone affect muscle growth?14:45 - Does testosterone help you lose fat faster?16:28 - How do you increase your testosterone naturally?22:47 - How does protein intake affect testosterone levels?23:58 - What is energy balance?25:55 - How do micronutrients affect testosterone levels?27:33 - How do you use your body composition to boost your testosterone level?29:30 - What type of exercise supports healthy hormone levels and a lean physique?32:25 - Do testosterone boosting supplements work?

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Click here: www.muscleforlife.com/signup/

Aug 09 2017

38mins

Play

The Definitive Guide to Full-Body Workouts

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Choosing a workout routine can be a daunting task.

You have to decide how many days to train, which muscle groups to work on which days, which exercises to do, how many sets and reps to perform, how to program in progressive overload, and on and on.

It’s no wonder that so many people find weightlifting overwhelming and confusing, and why they often choose the simplest option: full-body workouts.

Most entail just a handful of exercises, don’t take too much time, and hit every major muscle group in the body, and popular strength training programs like Starting Strength, StrongLifts 5×5, and The Texas Method have conclusively proven that they produce results.

Seems like a 360-degree win, right?

Not necessarily.

The long story short is you can build a great physique using full-body workouts, but you’re probably going to get faster and better results with a different approach.

This is especially true if you’ve already been lifting weights for a bit, and in this episode, you’re going to learn why.

By the end, you’re going to know what full-body workouts are, who they do and don’t work well for, and how to get the most out of a full-body workout routine if you choose to follow one.

Let’s get started.

4:27 - What is a full-body workout? 6:23 - What are the problems with full-body workouts? 18:58 - What are the best exercises for full-body workouts?

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Feb 07 2018

30mins

Play

How to Lose Fat Faster With Fasted Cardio (and Keep Your Muscle)

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Doing cardio on an empty stomach doesn’t necessarily help you lose fat faster.

Doing fasted cardio can help you lose fat–and “stubborn” fat in particular–faster, though.

(And it works especially well when combined with several other fat loss strategies, which we’ll talk more about in this podcast.)

This sword cuts both ways, though.

Do your fasted cardio wrong and you won’t lose fat faster. You’ll just lose muscle instead, which is a good way to wind up skinny fat.

We’re going to break it all down in this podcast and learn the simple science of fasted cardio, including…

  • What fasted cardio actually is (and isn’t).
  • How it can help you lose fat faster.
  • Why it can cause muscle loss.
  • How to maximize its benefits (fat burning) and minimize its drawbacks (catabolism).
  • What types of fasted cardio are best.
  • And more.

By the end, you’ll know how to use fasted cardio to speed up fat loss without sacrificing muscle.

So let’s go.

5:52 - What is fasted cardio?

9:10 - How does fasted cardio affect fat loss?

11:37 - What does the science say about burning more fat with fasted cardio?

18:54 - How does fasted cardio affect calorie burning?

21:11 - What is stubborn fat?

26:39 - What is yohimbine?

33:30 - What is synephrine?

34:52 - What type of fasted cardio is best?

40:30 - What about fasted weightlifting?

43:49 - How do you maximize the effectiveness of fasted training?

46:39 - What is HMB?

55:21 - What I take before fasted training?

56:51 - What should you eat after fasted training?

60:32 - What's the bottom line on fasted cardio?

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Click here: https://www.muscleforlife.com/signup/

Oct 31 2018

1hr 6mins

Play

Layne Norton on Mini-Cuts and Mini-Bulks

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As you’ve probably guessed, these are shorter-than-usual cuts and bulks, normally in the range of three to four weeks, and in this podcast, Layne and I talk about how well they work.

Are they worth the trouble or should you just stick to the traditional bodybuilding approach of “lean bulking” until you’re uncomfortably fat, cutting until you can see your abs again, and then repeating?

That’s the question we answer in today’s interview, where we share what we’ve learned from our experiences with our own physiques as well as the thousands of people that we’ve worked with over the years.

So, if you want to know the pros and cons of continuous versus intermittent lean bulking and cutting and what’s probably going to be best for you, keep listening.

8:25 - Is it better to do longer or shorter periods of bulking/cutting?

13:30 - Should women do mini-cuts?

18:00 - What are the benefits of implementing diet breaks while cutting?

24:10 - What’s the body’s evolutionary response to caloric restriction?

28:00 - Is exercise a good means for fat loss or not?

32:46 - Do you think eating nutritionally bankrupt food increases the desire for more food?

42:20 - Should someone follow the carnivore diet?

54:45 - Should someone cut or bulk if they’re brand new to weightlifting and at a high body fat percentage?

57:35 - Where can people find you and your work?

Mentioned on The Show:

Triumph Multivitamin: https://legionathletics.com/products/supplements/triumph/

Layne’s Website: https://www.biolayne.com/

Fat Loss Forever: https://www.biolayne.com/fat-loss-forever/

The Complete Contest Prep Guide: https://www.biolayne.com/the-complete-contest-prep-guide/

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Click here: https://www.muscleforlife.com/signup/

Apr 05 2019

1hr 6mins

Play

The 3 Best Supplements for Muscle Recovery

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If you can’t recover from your workouts properly, you’re going to have a hard time.

You won’t be able to lift as much weight, progress on your lifts and get stronger as quickly, and you won’t enjoy your workouts, reducing the likelihood that you’ll stick to your routine over the long term.

Muscle recovery supplements can get you back in the gym faster and allow you to train harder, speeding up your progress.

And in this podcast, we're going to cover the 3 best ones you should be taking. 

Let's get to it.

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Mentioned on The Show: Shop Legion Supplements Here

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Dec 06 2019

20mins

Play

Menno Henselmans on the Myth of Central Nervous System Fatigue

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If you’re a veteran gymgoer, you probably know what it’s like to feel fatigued.

You’re drained, achy, and lethargic. The weights feel oppressively heavy. You’d rather go home and take a nap than train.

Look around online for an answer as to what causes this, and one of the first explanations you’ll likely find is something called central nervous system (CNS) fatigue, aka “neural fatigue.”

The reason you feel so down, the goo-roo will explain, is your nervous system has become overtaxed and needs a break, not unlike a barrel of a gun that has overheated from intensive firing and needs to cool off.

To resolve the problem, the solution offered is always some form of more rest and less stress, like taking a few days off or deloading or the like, and to avoid such issues in the future, suggestions usually include training less frequently or intensely, taking special supplements, and sleeping or eating more.

In fact, some fitness folks claim that minimizing CNS fatigue is a vitally important (and often overlooked) aspect of getting jacked—and especially for us natural weightlifters—and promote low-volume training plans as optimal for maximizing overall long-term results.

How reasonable is all of this? Is your body really so fragile that it can only manage a handful of productive weightlifting workouts per week? Is CNS fatigue even real?

To answer these questions and more, I invited Menno Henselmans back on the podcast to break it all down.

In case you’re not familiar with him, Menno is a bodybuilding coach, writer, and published scientist who’s also on the Scientific Advisory Board of my sports nutrition company, Legion Athletics.

In this interview, Menno discusses the different types of fatigue, what CNS fatigue really is, how much can result from training, how to deload properly (and why), and more.

Let’s get to it!

5:50 - What is fatigue? 9:40 - How can you tell the difference between mental and physical fatigue? 20:17 - Is there any way to achieve an ongoing deficit? 25:26 - How long can CNS fatigue last? 37:27 - What is your recommended method of deload?

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Mention on The Show:

Books by Mike Matthews: https://legionathletics.com/products/books/

Menno's Website & Email List: https://mennohenselmans.com/ Menno's Instagram: @menno.henselmans

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Dec 04 2019

54mins

Play

My Top 5 Takeaways from Julius Caesar by Philip Freeman

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“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.

Want to be notified when my next book recommendation goes live?

Hop on my email list and you’ll get each new installment delivered directly to your inbox.

Click here: https://www.legionathletics.com/signup/

Dec 02 2019

22mins

Play

Dr. Brad Dieter on the Ketogenic Diet for Fat Loss and General Health

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Almost every day, I’m asked about the hugely popular ketogenic diet.

I’ve written about it some time ago and more recently had Dr. Eric Helms here on the podcast to talk about it in the context of lean bulking, but as keto has become THE next “it diet” and science is always moving forward, I figured it’s high time to address it again.

That’s why I invited Dr. Brad Dieter on the podcast to discuss all things keto including its advantages and disadvantages for weight loss and general health, how to get (and stay) in ketosis, what ketones are and if you should supplement with them, and more.

In case you’re not familiar with Brad, he’s trained exercise physiologist, molecular biologist, and biostatistician with Master’s and Doctorate degrees, as well as the COO of Macros, Inc and a member of the Legion Athletics Scientific Advisory Board.

Needless to say, Brad’s an accomplished chap with the experience and scientific chops to tackle a complicated subject like the ketogenic diet.

So, if you want to know what the keto diet is good for, and whether or not you should give it a shot, this episode is for you.

4:44 - What is the ketogenic diet and how did it start? 7:12 - Would the ketones spillover be after fat gain? 9:06 - How does energy balance affect the results of a ketogenic diet? 11:04 - Do you need to be in a calorie deficit to be on a ketogenic diet? 12:12 - Why is it that if you eat more carbs you tend to lose fat more efficiently? 18:27 - What are the advantages of a ketogenic diet? 24:35 - Where is the carbohydrate cutoff to maintain a state of ketosis? 27:31 - Are there situations where you recommend a ketogenic diet? 29:11 - What kind of health benefits do you get from a ketogenic diet? 33:42 - Are there any health conditions that a ketogenic diet could help with? 35:41 - Can a ketogenic diet help with skin issues?

Mentioned on The Show:

Macros Inc Brad’s Instagram Science Driven Nutrition

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Dec 01 2019

43mins

Play

Danny Lennon on Gluten Sensitivity, Leaky Gut, and More

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Gluten-free is still going strong these days.

According to Google Trends, it’s just about as popular now as it was at its peak six years ago, and gluten-free foods still pack the shelves of grocery stores, coffee shops, bakeries, and the like.

In other words, gluten-free dieting is no longer just a buzzword among bloggers, paleo fanatics, and health gurus.

It’s become a bonafide mainstream diet fad.

Despite this, gluten is still a hotly debated and polarizing little protein. Some claim it’s literally poison and should be avoided at all costs and others say the only people that need to limit their gluten intake are people with celiac disease.

To help clear up this confusion surrounding gluten and present a fair, balanced take on the current weight of the evidence, I invited Danny Lennon to join me on the podcast. 

It’s been a number of years since I last had him on the show, but he’s been a member of the Legion Scientific Advisory Board since its inception and also has a master’s degree in Nutritional Sciences. 

He’s also the host of his own podcast called Sigma Nutrition Radio, where he interviews world-renowned experts from the fields of nutrition, medicine, and sports performance.

In this episode, Danny and I discuss all things gluten, including what gluten is, what happens when we eat it, the difference between celiac disease and gluten sensitivity, whether “leaky gut” is a real thing, and more.

  • 7:14 - What is gluten?
  • 8:12 - Why is gluten an issue for some people and not others?
  • 10:34 - What kind of symptoms does celiac disease cause and what happens when people with celiac disease eat gluten?
  • 12:52 - What is intestinal permeability and is it related to leaky gut?
  • 15:05 - Why is having an increased intestinal permeability bad?
  • 18:34 - What is a gluten allergy?
  • 20:04 - How does a gluten sensitivity differ from an autoimmune response and a gluten allergy?
  • 21:56 - Are there any tests to see if you have a gluten sensitivity?
  • 24:33 - What happens with repeated exposure to gluten? Is it different for every individual?
  • 25:36 - What are some common symptoms of the non autoimmune and nonallergic gluten sensitivity?
  • 27:29 - What is the percentage of people that have a gluten sensitivity?
  • 32:00 - What studies best explain why some people have gluten problems and others don’t?
  • 35:13 - How would someone with a gluten sensitivity be diagnosed?
  • 30:31 - What are fodmaps and how can it confuse someone who is trying to find out if they have a gluten sensitivity?

Mentioned on The Show:

Sigma Nutrition Website - (https://sigmanutrition.com/)

Sigma Nutrition Radio - (https://sigmanutrition.com/podcasts/)

Danny’s Instagram - (@dannylennon_sigma)

Want to get my best advice on how to gain muscle and strength and lose fat faster? Sign up for my free newsletter!

Click here: https://www.legionathletics.com/signup/

Nov 30 2019

59mins

Play

Q&A: "Eating Back" Calories, Eating More on Training Days, Eating Less More Easily, and More!

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I’ve churned through over 150,000 emails, social media comments and messages, and blog comments in the last 6 years.

And that means I’ve fielded a ton of questions.

As you can imagine, some questions pop up more often than others, and I thought it might be helpful to take a little time every month to choose a few and record and share my answers.

So, in this round, I answer the following four questions:

  1. Should I eat back the calories burned from exercise?
  2. Should I eat more on the days I workout?
  3. How quickly can I lose fat without losing muscle?
  4. How can I eat less without being hungry while cutting?

If you have a question you’d like me to answer, leave a comment below or if you want a faster response, send an email to mike@muscleforlife.com.

Recommended reading for this episode:

Mentioned on The Show: 

Click here to shop Legion’s Black Friday sale and save up to 30%!

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Nov 29 2019

29mins

Play

Can You Carry a Message to Garcia?

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How often do you hear sympathies these days for the “downtrodden, exploited, and underpaid” common folk, along with harsh, condemning words for those people with any measure of financial success?

Well, it’s very true that there are criminals operating in the largest corporations, the highest levels of Wall Street, and our government that make the robber barons of the past look like noble saviors, and I hope to see them put in prison one day, where they belong. Crony capitalism is a travesty of free market capitalism and is to blame for much of the inequity we see in today's society.

That said, that condemnation doesn't apply to the average rich person, who is simply a small business owner that worked his or her ass off to build a team of people that sell and deliver valuable products and services that others need and want. Only a small fraction of the "1%" are the problem.

Many of the "downtrodden" avoid this reality and instead try to place the responsibility of their failures at the feet of the generalized "rich," but there's a cold, hard fact they don't want to face:

They are unsuccessful because they can’t carry a message to Garcia.

What the hell am I talking about? I’m talking about Elbert Hubbard’s famous short story, A Message to Garcia—a story that contains one of the most fundamental principles of success that I know.

People who can carry a message to Garcia are a special breed. They're invaluable not only as workers, but as friends and, indeed, members of society. I guarantee you this: If you can simply carry a message to Garcia, you will always make money, always accomplish goals, and always be in demand.

Think I’m overstating the issue? Listen to the short story in this podcast episode, and let me know what you think.

It's short but powerful. Enjoy.

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Mentioned on The Show:

Click Here to Shop Legion’s Black Friday Sale and Save Up to 30%!

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Want to get my best advice on how to gain muscle and strength and lose fat faster? Sign up for my free newsletter!

Click here: https://www.legionathletics.com/signup/

Nov 28 2019

22mins

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How Fred Used My Work to Lose 215 Pounds and Turn His Life Around

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In this episode, I interview Fred, who used my work to help radically transform his life and literally save his life.

Fred originally got in touch through one of my Live Q&As on Instagram, and after hearing his story, I decided he’d make a great guest.

Why?

Before finding my work, Fred was 415 pounds, and dying.

That sounds dramatic, but the truth is he had a heart attack, his kidneys were failing, and his doctors suggested he say his goodbyes to friends and loved ones.

This was enough to make Fred take stock of his situation and decide to make a change.

He started going to the gym. And he lost some weight. Then he found my site, which helped him lose over 200 pounds.

Now Fred is a fitness coach himself, paying it forward and inspiring others, showing through example that anyone can improve their health, fitness, and longevity, no matter how bad their situation may seem.

In this interview, Fred and I discuss his story, how he ended up in the hospital, how he started getting healthier, how he refused to make excuses, and what it takes to completely change your life.

So if you’re looking for a jolt of inspiration and like motivational stories, I highly recommend you listen to this episode.

5:14 - What were your numbers before and after finding Legion? 7:00 - What was your diet and fitness like 7 years ago? 29:05 - How do you free up time to maximize other tasks? 34:51 - What motivated you to loose weight? 57:21 - What are your plans for the future?

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Mentioned on The Show: Click Here to Shop Legion’s Black Friday Sale and Save Up to 30%!: https://legionathletics.com/shop/

Fredrick's Instagram: https://www.instagram.com/the_gym_reaper_okurrrrr/

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Nov 27 2019

1hr 9mins

Play

How to Break Through Weight Loss Plateaus

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Fat was practically falling off your body just a few weeks ago, and now you're wondering if your scale is broken because no matter what you do, your weight won't budge.

What gives?

Why did your routine suddenly stop working, and what can you do to push through this weight loss plateau?

Listen to this podcast to find out.

Want to get my best advice on how to gain muscle and strength and lose fat faster? Sign up for my free newsletter!

Click here: https://www.legionathletics.com/signup/

Nov 26 2019

16mins

Play

The Military Diet: What 25 Studies Say About Losing 10 Pounds in 7 Days

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Aside from the basic military diet meal plan and eating schedule (which we’ll go over in a moment), there’s no official military diet and the recommendations and rules vary based on who you ask.

Furthermore, there’s no fitness guru claiming credit for the military diet.

There’s no diet book promoting its eating principles.

There’s no official website on the diet and the main argument thrown around in its favor is the rumor that Khloe Kardashian used it to lose weight . . . at some point . . . maybe.

Despite this dubious track record, it’s still wildly popular, as evidenced by the 150,000 people who search for it every month online.

Some of the appeal is understandable, too.

Like many weight loss diets it has an attractive schtick:

  1. You only have to follow the military diet meal plan 3 days per week.
  2. You can still enjoy some normal foods while following the diet.
  3. You don’t have to follow the diet forever to lose weight.
  4. You can lose “up to 10 pounds per week.”
  5. You don’t have to exercise.

What are the downsides, then?

For starters, the meal plan you’re supposed to follow looks like the diet of a famished racoon rooting through a restaurant dumpster.

There’s no rhyme or reason to any of the food choices, and it’s almost as if someone threw them together purely to troll people who don’t know any better.

For example, dinner on the third day of the diet is 1 cup of tuna, ½ a banana, and 1 cup of vanilla ice cream.

The meals are also designed to provide no more than 1,000 calories per day for the first 3 days of the diet, and the other 4 days of the week you’re allowed no more than 1,500 calories.

If you aren’t familiar with what 1,500 calories looks like, that’s very little food—about half as much as most people eat.

That being what it is, there’s a groundswell of dieters eager to learn more about the military diet and plenty of vloggers, influencers, and other bush-league diet gurus happy to spread the gospel.

You probably know enough about dieting, though, to be skeptical. In fact, I’ll wager a hotdog and half cup of vanilla ice cream that you have a lot of questions about the military diet, such as . . .

  • Why is it called the military diet?
  • What are you supposed to eat on the military diet?
  • Will the military diet actually help me lose 10 pounds of fat in a week?
  • And more.

You’ll learn the answers to all of these questions and more in this podcast.

Let’s get started.

Want to get my best advice on how to gain muscle and strength and lose fat faster? Sign up for my free newsletter!

Click here: https://www.legionathletics.com/signup/

Nov 25 2019

16mins

Play

The Definitive Guide to Beta-Alanine Supplementation

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Take this supplement and you’ll be able to train harder.

Train harder and you’ll gain more muscle and strength.

Gain more muscle and strength and you’ll get the body you want faster.

The pitch sounds alluring … and familiar … right?

It’s how pre-workout supplements (among others) are sold, of course.

And these days, many of the most popular pre-workout supplements contain beta-alanine and spotlight it as a key component.

According to their product labels, beta-alanine increases strength, power, and endurance during strength training, sprinting, and most sports.

On the other hand, the skeptics claim that while beta-alanine may help with sports that involve a lot of sprinting, like soccer, football, and basketball, it won’t help you perform better in your strength workouts. Plus, they warn that there aren’t enough studies to prove that beta-alanine is safe.

Who’s right?

The short answer is that beta alanine can help you squeeze out a few more sets and reps in your workouts and it will almost certainly help you perform better in your HIIT workouts, but it probably isn’t going to directly increase your strength.

In this podcast, you’re going to learn … - What beta-alanine is - What the benefits and side effects of beta-alanine are - How much beta-alanine you have to take to see results - The best beta-alanine supplements - And more …

Let’s start at the top.

Time Stamps:

3:18 - What is beta-alanine?

7:16 - Does beta-alanine improve muscle endurance?

12:07 - What is beta-alanine’s effect on traditional endurance exercises?

14:18 - Can beta-alanine improve muscle growth?

16:07 - What’s the clinically effective dose of beta-alanine?

18:54 - When should I take beta-alanine?

21:10 - What are beta-alanine tingles?

26:01 - Does beta-alanine have any side effects?

27:37 - What are the best beta-alanine supplements?

Mentioned on the show:

Shop Legion Supplements Here: https://legionathletics.com/shop/

Want to get my best advice on how to gain muscle and strength and lose fat faster? Sign up for my free newsletter!

Click here: https://www.legionathletics.com/signup/

Nov 22 2019

34mins

Play

Kurtis Frank on the Benefits and Risks of Genetically Modified Foods (GMOs)

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There has been a lot of grumbling about genetically modified foods over the last decade or so, and many of the claims are alarming enough to scare your pucker shut.

These foods are POISONOUS, some people say, and increase your risk of all kinds of disease and dysfunction. At some point, they prophesy, we'll look back on GMOs like we do fluoroscopes, lobotomies, and DDT.

Hogwash, the other camp proclaims—GMOs are well studied and perfectly safe, and we should stop tilting at windmills and embrace this wonderful product of modern food science.

Who's right? Well, that's what this podcast is all about.

In it, Kurtis Frank and I break it all down, starting with what GMOs are and how they’re created, the difference between some GMO foods that are probably not a reason for concern and others that may be, why genetically modified plant and animal foods are different, and more.

And in case you’re not familiar with Kurtis, he’s the co-founder and former lead researcher and writer of Examine.com, as well as the Director of Research for my sports nutrition company, Legion Athletics.

Let’s get to the show!

6:24 - What is a basic definition of GMO’s? 8:43 - How do you cross breed plants? 14:41 - Are they modifying one gene or multiple genes? 15:27 - What is an example of a modification that might not be a good idea to change? 16:53 - How do GMO’s affect humans? 21:48 - Are there consequences when we modify animals? 25:07 - How does Monsanto fit into all of this?

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Mentioned on The Show:

Click Here to Shop Legion Supplements

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Want to get my best advice on how to gain muscle and strength and lose fat faster? Sign up for my free newsletter!

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Nov 20 2019

54mins

Play

Jeff and Mikki Martin on the Right (and Wrong) Ways to Help Kids Get Fit

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News flash: us Westerners aren’t exactly paragons of health and wellness.

While it’s easy to blame our bloated body fat percentages and sedentary living on many different external factors, the reality is that much of what’s ailing us collectively has stemmed from the compounding effects of bad habits that began in childhood.

And these trends aren’t getting any better.

Kids these days are less active, less interested in physical activity and sports, and spend more time in front of T.V.s, computers, tablets, and phones than ever before.

Their dietary habits aren’t any better, either, with less than 10% of teenagers meeting the minimum number of daily servings of fruits or vegetables.

Many parents think this calls for extreme measures like micromanaging their broodlings’ every calorie and extracurricular minute in an attempt to save their kids from the pitfalls of modern living.

This too often backfires and can lead to alarmingly unhealthy behaviors as the children get older and eventually leave the nest.

And so parents wonder what's the right way of addressing this issue? How can we teach and encourage our kids to eat and live healthily in a way that will stick and become their own?

I invited Jeff and Mikki Martin on the podcast to help answer these questions and more.

They’re co-owners of The Brand X Method, a coaching program devoted to youth training since 2004.

Through their training centers across the US, live seminars, and coaching programs, they’ve helped tens of thousands of kids learn proper movement patterns, improve their athleticism, avoid injury, and develop a healthy relationship with food.

And in this episode, Jeff and Mikki share some of the key lessons they’ve learned over the years, including where to start when they're young, how to help them enjoy sports as they get older, how to introduce them about proper nutrition, and more.

Let’s get to it!

9:40 - Why did they remove PE from public schools? 21:53 - How do we educate parents with new information about raising kids? 29:31 - What are some movement solutions that work best for kids? 39:51 - How do you approach nutrition with kids? 49:48 - Are there any supplements that you recommend for kids? 52:30 - What are your thoughts on omega-3, vitamin D and multivitamin supplements for kids? 58:09 - Are energy drinks and caffeine intake becoming an issue with teenagers? 59:56 - Should teenagers stay away from caffeine altogether?

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Nov 18 2019

1hr 5mins

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Is the Mediterranean Diet as Great as They Say? The Answer, According to Science

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In the early 1960s, a scientist named Ancel Keys was puzzling over a question:

Why were rich, middle-aged businessmen in Minnesota more likely to die of heart disease than poor villagers in Italy?

Up to this point, most scientists considered heart disease to be part and parcel of the aging process—a result of your decaying DNA rather than your diet or exercise habits.

But then there were these remote villages in Southern Italy that had the highest rates of centenarians in the world and some of the lowest rates of heart disease, despite being populated with people genetically similar to American men.

Data like this convinced Keys that heart disease might be preventable, and was bolstered by other findings.

For instance, Keys discovered that in food-starved regions of post-war Europe, cardiovascular disease dropped along with the food supply, implying a connection between the two seemingly unrelated circumstances.

As the evidence mounted, Keys became more convinced that diet was a key factor in the risk of heart disease, and to test his hypothesis, he conducted an enormous study—one that would become his magnum opus.

The short story is that the Mediterranean diet is popular among scientists, doctors, and the average dieter for a reason: it’s a perfectly healthy way to eat.

That said, it’s not for everyone and not the only way to eat well.

Let’s find out why.

7:28 - What is the Mediterranean diet? 12:08 - Why is the Mediterranean diet popular? 12:50 - Can the Mediterranean diet prevent heart disease? 26:22 - Can you get the health benefits associated with the Mediterranean diet while still eating red meat, dairy, and poultry? 29:15 - Can the Mediterranean diet prevent type 2 diabetes? 34:32 - Does the Mediterranean diet help you lose weight? 38:59 - Can the Mediterranean diet help you live longer?

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Mentioned on The Show:

Books by Mike Matthews

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Nov 15 2019

46mins

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The 3 Best Supplements for Gut Health

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As a general rule of thumb there are two reasons people take gut health supplements:

1. They have been told that to be optimally healthy you need to maintain a healthy gut. 2. Something just hurts and doesn’t work properly and they’d rather it was normal.

A theoretical and more long-term reason that you put your faith into, and a super simple “as long as it makes me feel better and makes the washroom trips go easier” reason.

Both are valid reasons, mind you, and it wasn’t until the rise of probiotics that people even cared about gut “health.”

“Gut health” can also mean many different things, and so gut health supplements can work in many different ways.

And we’re going to go over the main ones that work in this podcast.

Let’s get to it.

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Mentioned on the show: 

Book by Mike Matthews

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Nov 13 2019

18mins

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Jordan Syatt on the Big Mac Diet and Staying Fit On the Go

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Recently, Jordan Syatt lost 6 pounds in a month.

Ho-hum, so what.

Well, the twist is he did it eating a Bic Mac every day, which is also completely ho-hum if you understand energy balance, but many people don’t or don’t want to and, well, many discussions ensued after word got around.

Some people refused to believe the results, others denounced the experiment as irresponsible, and others still tried to reconcile it with their fetish for calorie denial.

And in this interview, Jordan shares why he pulled the stunt, what he ate on the diet (besides Big Macs), how people responded, and most importantly, what he wants people to take away from it.

We also discuss strategies for staying in shape while traveling or just really busy, because as Gary Vaynerchuk’s strength and nutrition coach, Jordan knows a thing or two about helping busy, on-the-go people reach their fitness goals.

Not only that, but Jordan’s also a guy who has set several powerlifting records and definitely doesn’t just talk the talk.

Let’s get to the show!

4:18 - What is the Big Mac challenge? 5:23 - What are some objections you received from doing the Big Mac challenge? 10:15 - Were you just eating a Big Mac or did you eat anything else? 11:31 - Have people criticized you for encouraging people to make bad dietary decisions? 15:17 - What causes the “what the hell effect”? 24:19 - Are you thinking about doing another challenge? 31:26 - How do you stay fit while traveling? 42:39 - How do you maintain a diet while traveling? 53:24 - How to manage alcohol while on vacation or business trips?

Mentioned on The Show:

Books by Mike Matthews

Jordan's YouTube

Jordan's Instagram

Jordan's Mini Podcast

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Nov 11 2019

1hr 2mins

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What I Learned About the Supplement Business While Scaling My Startup to 8 Figures in Annual Sales

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As you might know, I’m the founder of a supplement company called Legion, and it has gone pretty well so far.

In just six years, Legion has grown into an Inc 5000 company with 8 figures in annual sales and close to 200,000 customers served and much more to come.

Thus, I’m often asked about how it all started, what the supplement industry is like “on the inside,” and what advice I can share to others wanting to follow in my footsteps.

I was invited to go on another podcast—the Supplement Engineer Podcast—to discuss these things and more, and as I don’t talk much business here on the podcast, I thought you might find the discussion interesting.

And so I’m sharing the interview here.

Tune in and let me know what you think!

3:24 - Why did you step into the supplement business? 10:29 - Did any of your previous experience with building Muscle For Life help you with Legion? 12:36 - What challenges did you face with manufacturing? 17:34 - Is there any recourse for you as a brand owner when a manufacturer screws you over? 19:06 - What drives you to make a new supplement? 32:02 - What do you think separates Leigon’s proteins bars from the rest of the market? 37:18 - What has kept you level headed and allow you to keep pushing forward? 45:34 - Do you think the way your parents raised you had a key determining factor on how you built your business? 48:06 - How do you manage to run a business while still being a family man?

Mentioned on The Show:

Shop Legion Supplements Here: https://legionathletics.com/shop/

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Nov 08 2019

1hr 4mins

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Alex Hutchinson on Developing the Power to Endure

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If you can’t endure discomfort, you’re not going to make it very far in your training, not to mention your life.

Lifting weights is hard. Doing HIIT is hard. Stick to a diet is hard. Learning valuable skills is hard. Burning the midnight oil at work is hard. Overcoming setbacks is hard.

What’s more, willpower and motivation are notoriously fickle, and when they’re at a low ebb due to poor sleep, stress, angst, or whatever else get us down some days, everything only gets harder.

That’s why it’s often the ability to endure that separates the successful from the unsuccessful in just about every arena of life, not just athletics

Now, endurance can be defined in many ways, but my guest Alex Hutchinson has an elegant one: the strength to continue despite an increasing desire to stop.

Even if you aren’t an endurance athlete (I’m not), understanding how people find the physical and mental stamina and grit to finish marathons and other even more extreme endurance events can help you reach more of your own finish lines, inside and outside of the gym.

In fact, one of the reasons so many people enjoy endurance exercise is because of how it empowers them to struggle through hardship of any kind. All of this is why I invited accomplished endurance athlete, writer, and researcher Alex Hutchinson back on the show.

In case you’re not familiar with Alex, he’s a New York Times bestselling author of several books including his most recent, Endure, as well as an award-winning science journalist and former physicist and national-class runner.

And in this interview, he shares many of the insights he gleaned from researching and writing his book Endure, including how the brain influences our physical and mental limits, how elite athletes are able to exceed these limits, how to “recharge” after intense effort, and more.

Let’s get to it.

5:49 - Can a mother lift a car to save her baby? 12:54 - How is our performance limited by our brain? 15:46 - What are some of the reasons the brain limits itself? 21:13 - What are some ways that elite athletes are able to exceed brain limitations? 25:41 - Does enduring physical pain improve your ability to push through discomfort in other areas of your life? 31:32 - What are some strategies to recharge between mentally demanding tasks? 50:02 - Does incorporating fun into your life improve sleep and decrease anxiety?

Mentioned on The Show:

Shop Legion Supplements Here

Alex’s Website

Alex’s Twitter

Alex’s Book: Endure

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Nov 06 2019

1hr 3mins

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Everything You Need to Know About Leptin and Weight Loss

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The first few weeks after starting a diet are usually smooth sailing.

You aren’t that hungry, your energy levels are good, and you’re still adding weight in the gym.

Then, often at about the four to eight-week mark, the gears begin to grind to a halt.

You feel more hungry before meals and less satisfied after.

Your energy levels drop and it becomes increasingly hard to add weight to your compound exercises.

And worst of all, the number on the scale moves slower and slower with every weekly weigh-in.

What changed?

Why did dieting suddenly transform from a sprint into a slog?

Are you eating too much or too little? Not doing enough cardio? Not eating the right foods? Not taking the right supplements?

The answer to all of those questions lies in a hormone called leptin, which is the topic of this podcast.

Leptin lies at the center of the constellation of problems every dieter experiences as they lose fat—lethargy, hunger, metabolic slowdown, and even increased risk of illness.

Like anything related to weight loss, there’s a lot of misinformation, hype, and chicanery surrounding leptin.

In the past decade, a new wave of Internet doctors, fitness gurus, and online influencers have seized on the significance of leptin and come up with specialized diets and supplements designed to “hack” weight loss by controlling leptin.  

They throw around enough big words and studies to make their pitch sound sciency, but like any fad diet, it’s all a bunch of smoke and mirrors.

There’s no such thing as “hacking” your metabolism, hormones, or body fat, though, and controlling leptin levels isn’t the secret to weight loss any more than controlling other hormones like insulin or testosterone is.

Now for the good news:

Understanding how this hormone works can give you a better perspective on what’s going on inside your body as you lose weight and how to make fat loss easier by making a few simple modifications to your diet.

On the plus side, though, understanding the workings of leptin allows you to make a few informed changes to your diet that make losing weight significantly easier.

Let’s start by looking at what leptin is.

Mentioned on The Show:

Shop Legion Supplements

Bodyweight Set Point Podcast

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Nov 04 2019

16mins

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In Which I Give a "Physique Update"

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This episode is part of a monthly series that I have dubbed “Motivation Monday.”

(Yes, I know, very creative of me. What can I say, I’m a genius…)

Seriously though, the idea here is simple:

One Monday every month, I’m going to post a short and punchy episode that I hope gets you fired up to tackle the workouts, work, and everything else that you have planned for the week ahead.

As we all know, it’s one thing to know what you want to do, but it’s something else altogether to actually make yourself do it, and I hope that this series gives you a jolt of inspiration, energy, and encouragement to get at it.

So, if you like what you hear, then make sure to check back for the latest and greatest installment.

Mentioned on The Show:

Books by Mike Matthews: https://legionathletics.com/products/books/

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Nov 01 2019

8mins

Play