Episódios
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What's the secret to becoming a super communicator? How can you navigate the three layers of conversation? And how is technology changing the way we communicate?
In this episode, I sit down with Charles Duhigg, a Pulitzer Prize-winning journalist and author of the bestselling book Super Communicators: How to Unlock the Secret Language of Connection. Charles explains the keys to effective communication and how we can all improve our ability to connect with others, at home or in the office.
In this interview, you'll learn . . .
The three layers of conversation: practical, emotional, and social How to effectively transition between emotional and practical conversations The role of storytelling in super communication Strategies for adapting your communication style to different situations and people How technology is reshaping our communication habits and what it means for personal connectionsAnd more . . .
So, if you want to enhance your communication skills and build stronger connections in both your personal and professional life, click play and join the conversation.
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Timestamps:
(04:02) Why did you choose "Super Communicators" as the title of your book?
(07:30) What skills are essential for becoming a super communicator?
(08:34) Can you explain the three layers of conversation: practical, emotional, and social?
(10:56) What is an effective way to transition from an emotional conversation to a practical one?
(14:14) What advice do you have for better managing our emotions?
(20:47) How does storytelling fit into the framework of super communication?
(25:45) How is technology shaping the way people communicate?
(31:28) Are there specific types of conversations that should be avoided over email?
(35:36) Is it important to adapt to the mood of the conversation?
(36:48) What tips do you have for communicating with new people?
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Mentioned on the Show:
Muscle for Life
Supercommunicators: How to Unlock the Secret Language of Connection
The Power of Habit: Why We Do What We Do, and How to Change
Triton
Legion Training Quiz
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In this episode, I discuss how to improve barbell row strength, strategies for supersetting, my new book release, and lots more.
As always, these questions come directly from my Instagram followers, who take advantage of my weekly Q&As in my stories.
If you have a question you're dying to have answered, make sure you follow me on Instagram (@muscleforlifefitness) and look out for the Q&A posts. Your question might just make it into a podcast episode!
If you like this type of episode, let me know. Send me an email ([email protected]) 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. ****
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Timestamps:
(4:12) When is the next book coming out?
(06:30) Tips for improving barbell row strength?
(07:35) Is lifting 5 times per week better than 4 for results?
(08:34) Is the deadlift primarily a back or leg exercise?
(10:21) Should cardio be cut out during a clean bulk?
(11:40) Thoughts on mouth taping and jaw exercisers?
(13:00) Is rucking effective for cardio and muscle strength?
(14:32) Are supersets with opposing muscle groups beneficial?
(19:10) Top tips for improving sleep quality?
(26:48) How does the hip thrust complement deadlift performance?
(27:12) Strategies for politely ending gym conversations between sets?
(29:16) Is daily red meat consumption harmful?
(30:12) After a deload week, should I return to heavier weights or maintain?
(30:38) Is the absence of a burning sensation during heavy lifts detrimental to hypertrophy?
(32:05) Is additional cardio necessary if I already log thousands of steps at work?
(32:53) Why recommend bulking before cutting for skinny-fat individuals?
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Mentioned on the Show:
Stronger Than Yesterday
The Shredded Chef
Lunar
Progressive Overload Training
Whey+
Legion Diet Quiz
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What’s the secret to building a successful business that lasts? How do you overcome the common challenges that entrepreneurs face? And what steps can you take to ensure your business continues to grow and thrive?
In this episode, I sit down with Adam Schafer, a prominent figure in the fitness industry with more than 15 years of experience. Starting as a personal trainer, Adam co-founded Mind Pump, the #1 rated fitness podcast on Apple with over 2 million downloads per month. Adam delves into the challenges entrepreneurs face and how to turn setbacks into opportunities for growth, offering practical advice on building a thriving business in the competitive world of health and fitness.
In this interview, you’ll learn . . .
How to reframe business setbacks as opportunities for growth and innovation The critical role of networking and relationship-building in accelerating business success Why embracing extreme ownership is essential for effective leadership and scaling your business Key lessons in hiring and managing teams for sustainable business growthAnd more . . .
So, if you want to understand how to navigate the challenges of entrepreneurship and build a successful business, click play and join the conversation.
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Timestamps:
(04:41) Is inconsistency in friendships a personal trait or a byproduct of success?
(09:48) Will you ever consider slowing down in your business pursuits?
(12:42) In the future, how will you balance financial achievements with non-financial achievements?
(24:34) How do you evaluate the significance and magnitude of your goals?
(26:24) Can you share more about the new service you launched for fitness professionals?
(40:24) What lessons have you learned from hiring the wrong people in business?
(50:12) How can you transform past mistakes into valuable lessons for future growth?
(59:34) How can you build friendships with successful people even if you don’t feel successful yourself?
(01:13:25) How can surrounding yourself with uplifting individuals lead to greater success and personal growth?
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Mentioned on the Show:
The Little Black Book of Workout Motivation
Phoenix
Legion Training Quiz
Mind Pump Media
Mind Pump Trainers
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In this episode, I talk with Martin, who achieved remarkable results with Legion’s body transformation coaching service.
Martin had always been interested in fitness but struggled with gaining weight and building muscle. Running his own business made it challenging to find time for consistent workouts. Years ago, he discovered my book Bigger Leaner Stronger, which introduced him to effective training concepts. While he saw some progress, he felt he could achieve even better results and decided to sign up for Legion coaching.
With his coach's guidance, Martin learned to balance his work schedule with a structured fitness plan. Through this process, he lost 9 pounds, reduced his body fat by 6%, and trimmed 2 inches off his waist, all while increasing his overall strength and muscle mass.
In this podcast, Martin shares valuable insights into staying consistent, the importance of accountability, and navigating challenges. His story highlights how following straightforward, evidence-based advice can lead to impressive results.
Tune in to hear Martin’s story and discover how expert coaching and dedication can transform your body and life.
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Timestamps:
(5:21) What were your before and after results like?
(12:14) How did you discover my work, and what was your situation before that?
(16:05) What key mistakes did the coaching program help you correct?
(21:38) How was your meal plan structured, and what types of foods did it include?
(33:09) Did you incorporate cheat meals into your diet plan?
(38:52) What did your training program look like, and how did it evolve?
(45:37) Can you describe your experience with deadlifting injuries and switching to the hex bar?
(54:07) What challenges did you face during the training process, if any?
(56:45) Which exercises became your favorites during the program?
(01:04:10) Did you use any supplements as part of your routine?
(1:20:15) What are your thoughts on the potential risks associated with fish oil supplements?
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Mentioned on the Show:
Bigger Leaner Stronger
Legion Body Transformation Coaching
Pulse
Legion Diet Quiz
The Actor's Career Compass Podcast
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What does it really mean to raise confident and independent kids? How can parents instill strong values while making learning engaging and fun? And what practical steps can you take to prepare your children for a successful future?
In this episode, I chat with Scott Donnell, a serial entrepreneur and expert in family financial education. Scott shares insights from his work with the Gravy Stack app and his book "Value Creation Kid," offering strategies for teaching kids life skills in a way that is both educational and enjoyable.
In this interview, you’ll learn . . .
How to make learning engaging and fun for kids Strategies for teaching kids life skills during your daily routine The importance of instilling values and fostering independence Practical tips for building confidence and responsibility in children How to overcome common obstacles in teaching kids essential skills Creative ways to engage kids in learning through gamesAnd more . . .
So, if you’re ready to help your children develop the skills and values that will benefit them throughout their lives, click play and join the conversation.
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Timestamps:
(08:00) How did studying high net worth families help in teaching kids about finances?
(09:33) The concept of "heritage over inheritance”
(10:40) What are the 12 principles and can you share a few that stand out?
(20:34) What is the “home economy” system?
(23:55) What are the 3 E’s?
(29:43) Have you encountered resistance from parents about implementing these principles?
(36:19) Healthy struggles vs. unhealthy struggles
(40:10) What types of healthy struggles should parents consider introducing to their kids?
(46:27) What are your thoughts on the statement "If we model these behaviors, we are a lot of the way there"?
(51:27) What are some of the most important skills we should teach our kids?
(57:27) Why is interdependence, not independence, the goal in parenting?
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Mentioned on the Show:
Value Creation Kid
Dinner Table App
Scott Donnell Instagram
Thinner Leaner Stronger
Triton
Legion Training Quiz
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In this episode, I discuss how fit women can fix amenorrhea, whether high-rep sets are good for cardio, the challenges of staying muscular at 40+, and lots more.
As always, these questions come directly from my Instagram followers, who take advantage of my weekly Q&As in my stories.
If you have a question you're dying to have answered, make sure you follow me on Instagram (@muscleforlifefitness) and look out for the Q&A posts. Your question might just make it into a podcast episode!
If you like this type of episode, let me know. Send me an email ([email protected]) or direct message me on Instagram. And if you don’t like it, let me know that too or how you think it could be better.
---Timestamps:
(03:08) Should you deload based on HRV and resting heart rate changes?
(04:06) Are lighter weights with higher reps and short rest times effective for cardio?
(05:52) How can you resolve amenorrhea?
(10:58) When can we expect an OnlyFans launch?
(15:26) Does maintaining your physique become more challenging with age?
(21:20) Should I adjust the Bigger Leaner Stronger program when starting at age 56?
(25:06) What business mistakes set Legion back?
(29:08) Are diuretic products effective for water retention, or are they all scams?
(31:31) How can you transition off fat burners without gaining weight?
(32:36) What's the best way to minimize carb crashes when bulking with 3 heavy meals?
(34:36) Can two leg sessions per week, focusing on quads and hamstrings, effectively build bigger legs?
---Mentioned on the Show:
The Little Black Book of Workout Motivation
Bigger Leaner Stronger
Recharge
Legion Diet Quiz
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Should pregnant women lift weights? If so, how can they do it safely? How soon after delivery can they start training again? Can strength training improve postpartum recovery?
Dr. Christina Prevett PT, PhD, is the founder of Barbell Mamas and has spent years studying how strength training can benefit pregnant women. Her work challenges many common misconceptions about exercise during and after pregnancy, and she provides evidence-based recommendations for how to use strength training to stay healthier during pregnancy and recover faster after delivery.
In this interview, you'll learn . . .
Common misconceptions about weightlifting during pregnancy and how to address them Recommended modifications for pregnant women who want to keep training How resistance training during pregnancy can impact labor, delivery, and postpartum recovery Strategies for coaches who are training pregnant athletes When and how women can safely return to heavy lifting after giving birthSo, if you want to understand the science behind prenatal strength training and learn how to safely maintain your fitness during pregnancy, click play and join the conversation.
---Timestamps:
(05:56) Common misconceptions about high-intensity training during pregnancy
(09:06) Benefits of weightlifting during pregnancy
(17:30) Postpartum advantages of high-intensity training
(20:33) How exercise during pregnancy can ease the postpartum period
(22:39) Programming considerations for women during pregnancy
(30:53) Setting the right intensity levels for pregnant women
(33:44) Effective pelvic floor exercises for pregnancy
(39:49) Is there a stigma surrounding pelvic floor strengthening exercises?
(41:35) Activities to avoid during pregnancy
(44:42) How to safely do cardio during pregnancy
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Mentioned on the Show:
The Shredded Chef
Whey+
Legion Diet Quiz The Barbell Mamas
Christina’s Instagram
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How are peptides shaping the future of fat loss and fitness? How do they impact weight management and overall health? How do they work, and what are the risks and side effects?
In this episode, I sit down with Sal Di Stefano, renowned fitness coach and co-host of the Mind Pump Podcast, to delve into the world of peptides.
In case you’re not familiar with Sal, he’s a repeat guest on the Muscle for Life podcast and a leading voice in the fitness industry with over a decade of experience as a personal trainer. Having personally used peptides and studied them extensively, Sal offers valuable insights into how these compounds can revolutionize weight loss and improve overall health.
In this interview, you’ll learn . . .
Why the popularity of peptides has skyrocketed The benefits of GLP-1s for weight loss versus calorie-controlled dieting How to prevent muscle loss while taking GLP-1s The risks of buying unregulated peptides Sal's experience with different peptides How GLP-1s will lead to more people lifting weights How GLP-1s will affect the supplement industryAnd more . . .
So, if you want to understand how peptides will change how people lose weight and get fit in the future (for better and worse), click play and join the conversation.
---Timestamps:
(05:39) Why are peptides becoming more popular?
(08:40) The benefits of GLP-1s for weight loss vs. calorie-controlled dieting
(10:32) How to prevent muscle loss while taking GLP-1s
(15:23) How peptides affect behaviors like drinking, smoking, and gambling, etc.
(16:55) What are peptides exactly?
(20:32) The risks of buying unregulated peptides
(21:42) Sal's experience with different peptides
(26:55) Which peptides has Sal avoided?
(28:58) The potential benefits of micro-dosing peptides
(31:00) How peptides are changing the food and drug industries
(32:20) How GLP-1s will lead to more people lifting weights
(36:40) The rise of anti-catabolic supplements like HMB
(38:02) The importance of eating enough protein while taking GLP-1s
(40:30) The importance of maintaining muscle for health
(44:06) Are GLP-1s a temporary fix or can they produce lasting weight loss?
(01:00:38) How GLP-1s will shape the supplement industry
---Mentioned on the Show:
Mind Pump Podcast
MAPS Programs
Legion Body Transformation Coaching
Legion Training Quiz
Pulse
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What’s the best way to boost your endurance without overtraining or getting injured?
Should you try to “hack” your physiology with hard intervals, Tabata workouts, and HIIT?
Should you mimic the training methods of famous athletes?
Or something else entirely?
In this episode, I chat with Dr. Stephen Seiler, an exercise physiologist renowned for his work studying and documenting the training practices of elite endurance athletes, including cross-country skiers, cyclists, rowers, swimmers, runners, skaters, and others, and for extracting the key principles from these training programs and adapting them for recreational athletes.
In this episode, you’ll learn . . .
The importance of endurance training for overall health and fitness How to use optimize your endurance workouts with the “three-zone model” The best intensity for improving your cardiovascular fitness over time How to effectively balance the frequency, duration, and intensity of your workouts Practical tips for setting and achieving fitness goals, such as running a 5k or 10k race The scientific reasons for rest days How to set up your training program for long-term enjoyment and successAnd more . . .
So, whether you're aiming to enhance your cardiovascular health, set PRs in your endurance sport of choice, or simply get more out of your existing cardio routine, you want to listen to this episode.
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Timestamps:
(06:13) What are the benefits of endurance and cardiovascular training?
(11:24) How to properly balance the frequency, duration, and intensity of your endurance workouts
(15:33) The importance of cardiovascular training for young people
(25:01) What is the 3-zone model?
(32:13) What is polarized training?
(40:15) What does programming for a 5k look like?
(45:34) Is one interval day per week sufficient?
(46:25) What does progression look like after one year of endurance training?
(49:14) What is the sweet spot for marathon training?
(54:04) A scientific argument for rest days
(58:56) What is a suitable timeframe for someone starting endurance training to prepare for a marathon?
(01:04:29) Why is intrinsic motivation important? How can we optimize our training plan for this?
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Mentioned on the Show:
Bigger Leaner Stronger
Thinner Leaner Stronger
Muscle for Life
Phoenix
Legion Diet Quiz
Stephen Seiler Google Scholar
Stephen Seiler YouTube
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In this episode, I discuss the potential benefits of minicuts, the best alternatives to the squat and deadlift, how to overcome the fear of rejection, and lots more.
As always, these questions come directly from my Instagram followers, who take advantage of my weekly Q&As in my stories.
If you have a question you're dying to have answered, make sure you follow me on Instagram (@muscleforlifefitness) and look out for the Q&A posts. Your question might just make it into a podcast episode!
If you like this type of episode, let me know. Send me an email ([email protected]) 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.
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Timestamps:
(02:39) Can minicuts allow you to bulk for longer?
(07:18) What are the best squat and deadlift alternatives for people with back issues?
(09:50) What’s your current training program?
(12:02) What fact about the human body amazes you daily?
(14:36) What are your thoughts on Trump running in the 2024 election?
(18:31) What are the best shoes for strength training?
(19:14) How do you overcome the fear of rejection and disappointment?
(20:43) How do you handle a lack of motivation to train?
(21:03) Should you do box squat if you already do full-range-of-motion back squats?
(22:27) What’s the best way to improve VO2 Max?
(24:37) Is lifting lighter weights at 40+ better for longevity?
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Mentioned on the Show:
Bigger Leaner Stronger
Thinner Leaner Stronger
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What does it really mean to “be happy?” How do fitness, faith, relationships, and daily routines contribute to a fulfilling life? And what practical steps can you take to enhance your emotional well-being?
In this episode, I chat with Arthur Brooks, a Harvard professor, bestselling author, renowned social scientist, and expert on the science of happiness, to explore these important questions. Arthur shares insights from his extensive research and his latest book, "Build the Life You Want," offering evidence-based strategies for increasing happiness and managing stress and negative emotions effectively.
In this interview, you’ll learn . . .
The relationship between fitness and happiness The importance of relationships in dealing with stress How to understand and utilize negative emotions for growth The role of faith and spirituality in happiness Practical daily routines for enhancing happiness Common misconceptions about happiness and how to address them And more . . .So, if you’re looking to understand the keys to a happier life and want actionable advice to improve your emotional well-being, click play and join the conversation.
Timestamps:
(04:39) How fitness contributes to happiness
(10:36) Strategies for managing stress
(18:28) The importance of self-management
(24:10) What does Arthur mean by "happiness is a direction, not a destination?"
(32:29) How seeking wealth and status affects happiness
(42:19) Faith, spirituality, and their impact on well-being
(44:50) The importance of daily practice and commitment
(48:11) The importance of taking action
(54:32) How personal growth can shape societal change
Mentioned on the Show:
Arthur Brooks's website
Build the Life You Want
PANAS - Free Personality Test
Thinner Leaner Stronger
Bigger Leaner Stronger
Triton
Legion Training Quiz
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What are the top ten “biomarkers” that can help you predict how long and healthy your life will be? And how can you track and improve these to increase your chances of a healthier, longer life?
In this episode, I chat with Simon Hill, a physiotherapist, nutrition scientist, podcaster, and author of The Proof is in the Plants. We discuss his "Living Proof Challenge," a 12-week program aimed at fostering habits that enhance both physical and mental health, lower the risk of chronic diseases, and help you live a longer life.
In this episode, you’ll learn . . .
And more . . .
So, whether you're aiming to enhance your longevity, optimize your health, or deepen your understanding of the biomarkers that predict lifespan, this episode offers invaluable insights and practical tips.
Timestamps:
(4:20) What are the ten most important biomarkers for longevity and why do they matter?
(15:58) Are there other factors that influence fat distribution toward visceral fat?
(24:23) Does lack of sleep correlate with the accumulation of visceral fat?
(32:07) How important is cardiovascular health for longevity?
(44:18) Is it true that eating a significant amount of dietary fat can improve your hormonal profile?
(45:51) What practical steps can people take to slow cholesterol accumulation?
(48:14) The truth about seed oils
(50:45) Why is consuming large amounts of butter unhealthy?
(55:51) What is VO2 Max and why does it matter?
(01:00:09) How does strength training relate to VO2 Max?
(01:04:36) Why is blood pressure important for longevity?
(01:09:11) Should people measure APOB and VO2 Max?
(01:15:58) Where can people find you and your work?
Mentioned on the Show:
Simon’s website
Simon’s Instagram
Simon’s X
The Proof Podcast
The Proof Instagram
The Proof YouTube Channel
The Living Proof Challenge
The Legion Diet Quiz
Bigger Leaner Stronger
Legion Body Transformation Coaching
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In this episode, I discuss whether you should prioritize sleep or training when sleep-deprived, shoulder impingement fixes, strategies to make stubborn muscles grow, and lots more.
As always, these questions come directly from my Instagram followers, who take advantage of my weekly Q&As in my stories.
If you have a question you're dying to have answered, make sure you follow me on Instagram (@muscleforlifefitness) and look out for the Q&A posts. Your question might just make it into a podcast episode!
If you like this type of episode, let me know. Send me an email ([email protected]) or direct message me on Instagram. And if you don’t like it, let me know that too or how you think it could be better.
Timestamps:
(3:41) Should I work out on 5-to-6 hours of sleep or prioritize sleep and do fewer workouts per week?
(9:28) Why is Thinner Leaner Stronger recommended for women under 40?
(10:20) I’ve been drinking salt water during my workouts. What are the signs I’m consuming too much salt?
(11:18) How can I grow stubborn muscles?
(17:40) What are your thoughts on training calves unilaterally?
(22:36) Can using an air fryer help control calorie intake?
(24:47) What’s the best way to fix shoulder impingement?
(25:52) Do you do AMRAP sets for most of your main exercises?
(28:15) I just had ACL surgery and will be sidelined for a bit. How do I maintain my muscle?
(29:00) Do you have any book recommendations on time management?
(29:35) Is it bad to do sauna after heavy lifting phases for lean gaining?
(31:31) The bar isn't touching my shins during deadlifts. Is that a problem?
(33:13) What's the best way to boost my immune system to avoid catching colds from my kids?
(35:24) Since we shouldn't eat ultra-processed foods, how healthy are whey protein and other supplements?
(40:55) Any thoughts on natural tea supplements that use ingredients like tongkat ali, boron, and magnesium?
Mentioned on the Show:
Buy Legion Pulse
Buy Legion Phoenix
Bigger Leaner Stronger
Thinner Leaner Stronger
Legion One-on-One Coaching
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In this episode, I talk with Shaun, who achieved remarkable results with Legion’s body transformation coaching service.
Shaun had struggled with his weight for over a decade. But at 270 pounds, he faced a health scare that prompted him to make a serious change.
After failing to lose weight on several popular diets, Shaun discovered Bigger Leaner Stronger, and by following its principles, he started losing fat and building muscle.
However, Shaun felt he could achieve even better results, so he signed up for Legion coaching. With his coach's help, he learned the principles of effective and sustainable dieting and training, and in 6 months, he dropped from 233 to 198 pounds, greatly improving his body composition and health.
In this podcast, Shaun shares valuable insights into staying consistent, the importance of accountability, and navigating challenges like injury. His story highlights how following straightforward, evidence-based advice can help you achieve remarkable results.
Tune in to hear Shaun’s story and discover how expert coaching and dedication can transform your body and life.Timestamps:
(05:12) How did you discover my work, and what have your results been like since then?
(13:19) How did your strength and performance change once you started the coaching program?
(17:53) What key factors contributed to your results after switching from solo training to the coaching program?
(23:32) How did you structure your diet?
(32:24) What do your cheat meals consist of?
(39:46) What is your training routine like, and did you face any challenges?
(44:57) Could you complete the program with just a simple home gym setup?
Mentioned on the Show:The Legion Diet Quiz
The Year One Challenge For Men
Bigger Leaner Stronger
Legion Body Transformation Coaching
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Is artificial intelligence a quantum leap forward for humanity? The key to world peace, the cure for disease and aging, and the springboard to the abundant, leisure-filled future depicted in science fiction novels?
Or is it the death knell for humanity as they know it?
Or something in between?
In this episode, I talk with Cal Newport, a renowned computer science professor, author, and productivity expert, to delve into the complex landscape of AI.
Cal has been studying AI and its ramifications for humanity long before it was cool, and he has a number of counterintuitive thoughts on the pros and cons of this new technology, how to get the most out of it right now, and what the future of AI will look like.
In this interview, you’ll learn . . .
How to use existing AI tools like ChatGPT and Claude to be more productive and successful in your work and personal life The pros and cons of existing AI tools What the future of AI development may look like How to use AI to stay competitive in the modern workplace And more . . .So, if you're curious about how AI is shaping our world and what you should do right now to get and stay ahead of the curve, click play and join the conversation!
Timestamps:
(3:44) The current and future impact of AI on life and work
(10:52) The limitations and inefficiencies of current LLMs
(15:37) The future of LLMs
(18:56) The benefits of a “multi-agent approach”
(28:15) Will AI lead to massive job losses?
(33:16) How AI will become essential in the modern workplace
(36:51) How will AI change the “rhythm” of work?
(44:27) The future of AI in knowledge work
(50:31) The problems with the “Oracle” model of AI
(58:37) How LLMs will advance AI
(1:07:39) How Cal uses LLMs in his work
(1:09:56) What AI innovations are set to benefit writers the most?
(1:12:38) AI’s future role in information gathering
(1:13:52) How Mike uses AI in his work
(01:20:54) Where can people find Cal’s work?
Mentioned on the Show:
Cal Newport’s Website
Cal Newport’s New Yorker Archive
Cal Newport’s New Book: Slow Productivity: The Lost Art of Accomplishment Without Burnout
Cal Newport’s previous podcast appearance
Cal Newport’s Deep Questions Podcast
The Legion Diet Quiz
Buy Legion Whey+
Legion Body Transformation Coaching
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Most weightlifters know that training volume is a crucial factor in maximizing muscle growth. But how much volume is optimal? And at what point does doing more sets become counterproductive?
To help answer these questions, I interviewed Dr. Milo Wolf, a published sports scientist, competitive natural bodybuilder, and online coach, known for his deep understanding of the mechanisms that drive hypertrophy.
In this episode, we delve into how much volume is optimal for gaining muscle and discuss when higher volumes offer diminishing returns or even harm your muscle-building efforts.
Dr. Wolf breaks down the latest research on high-volume training and offers practical tips, including specific volume recommendations and strategies to make high-volume training more practical and time-efficient.
Whether you're a beginner looking to build your first 10 pounds of muscle, or an experienced lifter aiming to reach your genetic potential, this episode is packed with evidence-based insights to help you reach your goals.
In it, you’ll learn . . .
The impact of training volume on muscle growth How rest times and proximity to failure can optimize your results Volume recommendations and strategies for both beginners and advanced weightlifters The significance of exercise selection for maximizing hypertrophy and preventing boredom How techniques like drop sets and supersets can make high-volume training more practical and time-efficient The role of “specialization phases” in maintaining motivation and breaking training monotony Tips for gradually increasing volume and using performance as a recovery indicatorSo, click play to gain valuable insights and practical advice on how much volume you should do to enhance your muscle-building efforts.
Timestamps:
(0:00) Please leave a review of the show wherever you listen to podcasts and make sure to subscribe!
(3:50) Find the Perfect Strength Training Program for You: www.muscleforlife.show/trainingquiz
(4:40) Understanding training volume
(14:01) Interpreting the recent “52-set study”
(16:01) Factors influencing research results on optimal training volume
(25:12) Applying volume recommendations to programming
(33:57) Try Pulse today! Go to https://buylegion.com/pulse and use coupon code MUSCLE to save 20% or get double reward points!
(36:09) How exercise selection impacts how much volume you can do
(40:36) How exercise selection impacts injury prevention
(44:57) Breaking training monotony with specialization phases
(48:08) How to gradually increase volume
(51:37) Debunking the myth that heavy training is more fatiguing than high volume training
(58:58) Where can people find more of Milo Wolf’s work?
(01:00:11) Legion One-on-One Coaching: https://www.muscleforlife.show/vip
(1:02:59) Subscribe and please share the podcast with a friend! www.muscleforlife.show
Mentioned on the Show:
Milo’s YouTube Channel: https://www.youtube.com/@WolfCoaching
Milo’s Instagram: https://www.instagram.com/wolfcoach_/
Find the Perfect Strength Training Program for You in Just 60 Seconds: http://www.muscleforlife.show/trainingquiz
Legion Pulse: https://buylegion.com/pulse and use coupon code MUSCLE to save 20% or get double reward points!
Legion One-on-One Coaching: https://www.muscleforlife.show/vip
Mike’s conversation with Dr. Pak on Minimum Effective Dose Training: https://legionathletics.com/muscle-for-life-episode-1124-dr-pak-interview/
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It’s tempting to view health as a purely physical pursuit, especially in the age of social media and constant visual stimuli.
We often associate being healthy with having a fit physique, but health doesn’t mean having abs or being the strongest person in the gym.
True health encompasses much more than just our physical appearance or exercise habits, and it's essential to keep an open mind and adapt our perspectives as we grow and learn.
In this episode, Jordan Syatt, former competitive powerlifter, renowned fitness coach, and fitness industry veteran and entrepreneur, shares his journey of redefining what it means to be truly healthy.
In this conversation, we explore . . .
The evolving definition of health and how Jordan's perspective has changed over the years The significance of incorporating mobility work and flexibility training for long-term health and well-being The role of community and engaging in difficult conversations for personal growth and mental well-being Strategies for having productive difficult conversations with yourself and others Practical tips for managing stress in an increasingly complex and demanding world And more . . .So, if you're ready to challenge your perceptions of health and discover new ways to optimize your physical, mental, and emotional well-being, click play!
---Timestamps:
(0:00) Please leave a review of the show wherever you listen to podcasts and make sure to subscribe!
(3:10) Try Pulse today! Go to https://buylegion.com/pulse and use coupon code MUSCLE to save 20% or get double reward points!
(05:25) What does it mean to be a healthy person, and how has that changed for Jordan Syatt over the years?
(10:19) How is Jordan thinking about health now? What are the new aspects of a healthy life?
(17:11) Why is flexibility important? How do you improve your flexibility?
(20:56) Is stretching a waste of time if you lift weights regularly?
(25:01) What resources should people look into for improving flexibility?
(29:14) How does body composition fit into Jordan's view of health, and how has that changed?
(36:33) The Little Black Book of Workout Motivation: https://mfl.show/motivation
(38:06) What is the importance of community, having difficult conversations, and their impact on overall health?
(39:33) What are "difficult conversations"?
(43:00) Has having difficult conversations caused issues in Jordan's life?
(59:59) How does Jordan go about having difficult conversations with himself productively?
(1:08:04) How does Jordan prevent negative self-talk from spiraling out of control?
(1:24:57) How can you cope with and reduce stress?
(1:32:24) Where can people find Jordan Syatt and his work?
(1:32:46) Find the Perfect Strength Training Program for You: www.muscleforlife.show/trainingquiz
(1:33:33) Subscribe and please share the podcast with a friend! www.mfl.show
---Mentioned on the Show:
Legion Pulse: https://buylegion.com/pulse and use coupon code MUSCLE to save 20% or get double reward points!
The Little Black Book of Workout Motivation: https://mfl.show/motivation
Find the Perfect Strength Training Program for You in Just 60 Seconds: http://www.muscleforlife.show/trainingquiz
The Inner Circle: www.sfinnercircle.com
Jordan’s Instagram: https://www.instagram.com/syattfitness/?hl=en
The Jordan Syatt Mini-Podcast: https://podcasts.apple.com/us/podcast/the-jordan-syatt-mini-podcast/id1348856817
Lucas Hardie Range of Strength’s Instagram: https://www.instagram.com/rangeofstrength/?hl=en
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From the potential downsides of TRT for individuals with moderate testosterone levels to strategies for mitigating the effects of chronic sleep deprivation, in this episode, I dive into a wide array of topics based on questions from my loyal Instagram followers.
I also get into a few “fun” ones, including updates on my new house, my most hated trends of the decade, and my favorite conspiracy theories. :)
As always, these questions come directly from my Instagram followers, who take advantage of my weekly Q&As in my stories.
If you have a question you're dying to have answered, make sure you follow me on Instagram (@muscleforlifefitness) and look out for the Q&A posts. Your question might just make it into a podcast episode!
If you like this type of episode, let me know. Send me an email ([email protected]) or direct message me on Instagram. And if you don’t like it, let me know that too or how you think it could be better.
---Timestamps:
(0:00) - Please leave a review of the show wherever you listen to podcasts and make sure to subscribe!
(1:26) Try Phoenix today! Go to https://buylegion.com/phoenix and use coupon code MUSCLE to save 20% or get double reward points!
(3:37) Potential drawbacks of TRT if you have moderate testosterone levels
(5:43) When will you ship Legion Whey protein products to Canada?
(6:15) Is fish oil overrated?
(9:53) Legitimacy of the hybrid athlete trend
(11:01) Mitigating chronic sleep deprivation effects for gains
(15:21) New house progress update
(26:03) Legion One-on-One Coaching: https://www.muscleforlife.show/vip
(27:45) Most hated trend of the decade
(28:46) Increasing vascularity during a bulk
(30:07) Calculating activity levels: working sets vs. total workout time
(30:54) Favorite conspiracy or conspiracy theory?
(35:28) Plans for improving the Stacked workout app
(36:13) Why did you stop taking Legion Pulse?
(36:34) Does coffee contribute to water intake goals?
(37:14) Opinions on Hamas
(40:32) Subscribe and please share the podcast with a friend! www.muscleforlife.show
---Mentioned on the Show:
Legion Phoenix: www.buylegion.com/phoenix and use coupon code MUSCLE to save 20% or get double reward points (6% cash back)!
Legion One-on-One Coaching: https://www.muscleforlife.show/vip
How to Increase Testosterone Naturally: https://legionathletics.com/how-to-increase-testosterone-naturally/
Legion Whey+: www.buylegion.com/whey and use coupon code MUSCLE to save 20% or get double reward points!
Legion Pulse: www.buylegion.com/pulse and use coupon code MUSCLE to save 20% or get double reward points! -
Why are obesity rates skyrocketing in the modern world? Do we simply lack willpower, or are deeper forces at play?
In this episode, I sit down with Dr. Stephan Guyenet, a renowned obesity researcher, science communicator, and author of the book The Hungry Brain.
With his expertise in neuroscience and eating behavior, Dr. Guyenet sheds light on the complex mechanisms behind our body's drive to store fat and the challenges we face in our modern food environment.
Luckily, it's not all doom and gloom. Stephan also shares evidence-based strategies to outsmart our hungry brains and maintain a healthy body composition for life.
In this interview, you’ll learn . . .
The brain's central role in body fatness, the influence of genetics on obesity risk, and the mismatch between our evolutionary wiring and today's food landscape Why our body's weight-regulating countermeasures often fail to protect against gradual weight gain The impact of stress and emotional eating on weight management The "starvation response" that makes sustained fat loss so challenging and weight regain so common How to navigate “treat meals” without sabotaging progress Evidence-based tips for naturally maintaining a healthy body composition without relying on willpower alone And more . . .Whether you're looking to lose fat, maintain your weight loss, or simply better understand the science of obesity, this episode offers valuable insights and actionable strategies to help you outsmart your hungry brain and achieve lifelong leanness.
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Timestamps:(0:00) Please leave a review of the show wherever you listen to podcasts and make sure to subscribe!
(2:46) Shop Legion Supplements Here: https://buylegion.com/ and use coupon code MUSCLE to save 20% or get double reward points!
(6:09) How does the brain relate to obesity and weight regulation?
(8:59) What role do genetics play in individual differences in obesity risk and leanness?
(19:35) How has the modern food environment contributed to the obesity epidemic?
(24:31) Why do the body's weight-regulating countermeasures often fail to prevent excessive fat gain?
(32:57) A practical tip for enjoying treat meals without keeping tempting foods stocked at home
(36:26) My free quiz to answer all your diet questions: www.muscleforlife.show/dietquiz
(37:15) The impact of stress and emotional eating on weight management
(41:27) The neuroscience behind why so many people struggle with weight regain after dieting
(46:49) Can the body's set point be lowered to maintain leanness, and how long might that take?
(50:53) Evidence-based strategies for naturally maintaining a healthy weight without constant willpower
(57:59) Where to find more of Dr. Stephan Guyenet's work and resources
(58:28) Want 125 quick, easy, and delicious “fitness friendly” recipes? Get The Shredded Chef: https://legionathletics.com/products/books/the-shredded-chef/
(1:01:40) Subscribe and please share the podcast with a friend! www.muscleforlife.show
---
Mentioned on the Show:Shop Legion Supplements Here: https://buylegion.com/ and use coupon code MUSCLE to save 20% or get double reward points!
Take this free quiz to get science-based answers to all of your diet questions: www.muscleforlife.show/dietquiz
Want 125 quick, easy, and delicious “fitness friendly” recipes? Get The Shredded Chef: https://legionathletics.com/products/books/the-shredded-chef/
Stephan’s Twitter: https://twitter.com/sguyenet
Stephan’s Website: https://www.stephanguyenet.com/
The Hungry Brain Book: https://www.amazon.com/Hungry-Brain-Outsmarting-Instincts-Overeat/dp/1250081203/?tag=mflweb-20
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Protein has long been hailed as the key macronutrient for building and maintaining muscle mass. But what about its role in fat loss?
As it turns out, increasing your protein intake might be one of the most underrated strategies for shedding fat.
In this episode, I'm joined by Dr. Bill Campbell, a renowned exercise science and nutrition researcher and professor, to explore protein’s surprising effects on fat loss.
In case you’re not familiar with Dr. Campbell, he’s a repeat guest on the podcast, the director of the Performance & Physique Enhancement Laboratory at the University of South Florida, has published more than 150 scientific papers, and also has a research review in which he examines scientific papers and breaks them down into simple, practical insights.
Our discussion covers . . .
The details of several studies demonstrating protein's fat loss effects (independent of just creating a calorie deficit), including possible mechanisms at play
How increasing protein intake can lead to greater fat loss, even in a smaller caloric deficit
Practical implications of these findings for optimizing protein intake during a cutting phase
How to use protein to minimize fat gain during periods of overeating
The significance of increasing protein intake from high to very high levels for enhancing fat loss
And more . . .
So, if you're interested in learning how protein intake affects fat loss, and how to use that information to get better results, this episode is for you.
Timestamps:(0:00) Please leave a review of the show wherever you listen to podcasts and make sure to subscribe!
(2:15) Legion One-on-One Coaching: https://www.muscleforlife.show/vip
(5:23) How does protein intake affect fat loss?
(6:37) What are the possible mechanisms through which protein influences fat loss?
(19:42) How can you lose more fat while being in a smaller calorie deficit?
(33:19) Try Whey+ risk-free today! Go to buylegion.com/whey and use coupon code MUSCLE to save 20% or get double reward points!
(35:57) What are the practical implications of these protein and fat loss studies?
(37:43) Should you significantly increase protein when cutting to lose fat faster?
(40:00) How can protein be used strategically during periods of overeating?
(42:49) What are some ways to get more of your calorie surplus from protein?
(44:06) What questions related to protein and fat loss would you like to pursue next?
(48:00) Is there a benefit to increasing protein from high to very high levels for enhancing fat loss?
(54:20) Where can people find your work?
(56:39) My free meal planning tool: buylegion.com/mealplan
(58:06) Subscribe and please share the podcast with a friend! www.muscleforlife.show
---Mentioned on the Show:
Legion One-on-One Coaching: https://www.muscleforlife.show/vip
Legion Whey+: www.buylegion.com/whey and use coupon code MUSCLE to save 20% or get double reward points!
Want a free meal planning tool that figures out your calories, macros, and micros, and allows you to create custom meal plans for cutting, lean gaining, and maintaining in under 5 minutes? Go to https://buylegion.com/mealplan and download the tool for free!
Bill Campbell’s Instagram: https://www.instagram.com/billcampbellphd/
Bill’s Website: https://www.billcampbellphd.com/
DNA-Based Diets: https://legionathletics.com/dna-based-diet/
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