Aggressive dieting often has a negative connotation, but does it actually work for weight loss and muscle maintenance?  To delve into this topic and other aspects of nutrition science, I interview Martin MacDonald in this episode. Martin is a Clinical Performance Nutritionist, a senior lecturer at the Mac-Nutrition Uni (an evidence-based online nutrition course), and a renowned speaker in the realm of nutrition science. With his deep knowledge of nutrition science and experience in the field, Martin shares his perspectives on dieting and nutrition in this episode. In our conversation, Martin and I discuss . . . - The concept of aggressive dieting and the evidence in its favor for weight loss and maintenance - The impact of traditional calorie-restricted diets on muscle loss (and how to recover it) - How to calculate your maximum calorie deficit - The challenges of aggressive dieting and how to adopt a flexible approach - The myths around muscle loss during weight loss and the reality behind it - The negative effects of aggressive dieting and calorie deficits on bone health, fertility, and obsessive tendencies - Misconceptions about maintaining a larger calorie deficit - The benefits of aggressive dieting for developing better eating habits - The concept of "sugar addiction" and strategies to diminish the desire for high-sugar and high-fat foods - And more . . . So, if you're looking to understand aggressive dieting better and explore the field of nutrition science, be sure to listen to this conversation with Martin MacDonald! Timestamps: (0:00) - Please leave a review of the show wherever you listen to podcasts and make sure to subscribe! (3:38) - What is aggressive dieting? (21:54) - Where can people find your calculator? (29:10) - Can an aggressive diet help your relationship with food? (32:39) - Shop Legion Supplements Here: https://buylegion.com/ and use coupon code MUSCLE to save 20% or get double reward points! (40:35) - What is mac-nutrition uni? (45:17) - Who is Mac Nutrition Uni aimed for? Is it for practitioners? (51:46) - Where can people find you and your work? Mentioned on the Show: Shop Legion Supplements Here: https://buylegion.com/ and use coupon code MUSCLE to save 20% or get double reward points! Mac-Nutrition Uni: www.mac-nutritionuni.com Martin’s Instagram: www.instagram.com/martinnutrition Martin’s Podcast: Not Another Nutrition Podcast

Many gym-goers want to know if using marijuana can interfere with their gains or negatively impact their progress. However, the controversial ban of American sprinter, Sha’Carri Richardson, from the 2021 Tokyo Olympics due to a positive marijuana test also ignited a global debate about whether weed can be performance-enhancing. In this episode, we take a deep dive into the scientific research surrounding marijuana and its potential impacts on athletic performance, muscle growth, strength, and endurance.  We'll discuss what marijuana is and evaluate its potential benefits and drawbacks in the context of athletic performance and bodybuilding. Whether you're an athlete, fitness enthusiast, or someone interested in the science of fitness, this episode will provide you with evidence-based insights into the complex relationship between marijuana and fitness. Timestamps: (0:00) - Please leave a review of the show wherever you listen to podcasts and make sure to subscribe! (1:27) - What type of performance effects does marijuana cause? (3:59) - How does marijuana affect strength? (6:58) - Can marijuana help improve muscle growth? (9:20) - Try Whey+ risk-free today! Go to buylegion.com/whey and use coupon code MUSCLE to save 20% or get double reward points! (11:50) - Can marijuana reduce pain? (15:38) - How does marijuana help anxiety? Mentioned on the Show: Try Whey+ risk-free today! Go to buylegion.com/whey and use coupon code MUSCLE to save 20% or get double reward points!

In this installment of the Best of Muscle For Life, you’ll hear hand-picked clips from three popular MFL episodes: an interview with Dan John on quick, efficient strength training workouts, a monologue on whether taking naps can help you gain muscle and strength faster, and a motivational episode on doing the real work and developing skill over “hacks” and shortcuts.  Some people—my favorite people—listen to most or even all of my podcasts, but my wizbang analytics tell me that while many listeners tune in on a regular basis, they don’t catch every installment of Muscle for Life and thus miss out on insights that could help them do at least a little better inside and outside the gym. That’s why I do “best of” episodes that contain a few of the most practical and compelling ideas, tips, and moments from the more popular episodes I’ve published over the years. This way, you can learn interesting insights that you might have otherwise missed and find new episodes of the show to listen to. So, in this installment of The Best of Muscle for Life, you’ll be hearing hand-picked morsels from three episodes: Dan John on “Easy Strength” For Quick, Efficient Workouts That Really Work (Originally published 8/11/2021) Can Naps Help You Gain Muscle and Strength Faster? (Originally published 9/10/2021) Motivation Monday: “Secrets” Don’t Work Unless You’ve Worked for Them (Originally published 3/26/2018) And we’ll be starting with number one, Dan John on “Easy Strength” For Quick, Efficient Workouts That Really Work. Timestamps: (0:00) - Please leave a review of the show wherever you listen to podcasts and make sure to subscribe! (3:26) - Dan John on “Easy Strength” For Quick, Efficient Workouts That Really Work (16:05) - My free meal planning tool: buylegion.com/mealplan (17:28) - Can Naps Help You Gain Muscle and Strength Faster? (25:39) - Motivation Monday: “Secrets” Don’t Work Unless You’ve Worked for Them Mentioned on the Show: Want a free meal planning tool that figures out your calories, macros, and micros, and allows you to create custom meal plans for cutting, lean gaining, and maintaining in under 5 minutes? Go to https://buylegion.com/mealplan and download the tool for free!

What do “rest ethic,” goofing off, and Artificial Intelligence have in common?  This episode of the podcast is a bit different, but I think you’re going to enjoy it. In this interview, Kevin Kelly unwraps the art of living excellently in a world steered by technology.  Our discussion explores the intersections of AI, creativity, work, productivity, and even how rest plays a vital role in our lives. In case you’re not familiar with him, Kevin is the co-founder of Wired Magazine, influential writer, renowned futurist, and author of the new book Excellent Advice For Living.  I wanted to get him on the podcast because this book is absolutely chock-full of practical, easily-digestible nuggets of advice for living a more fulfilling life. And as a man who has spent decades envisioning the future, he has a unique perspective compared to other guests I’ve had on the show. This conversation covers a variety of topics such as . . . - Kevin's motivation for writing Excellent Advice for Living - The importance of balance between work and rest - The role of AI in our lives and how it can reshape work - Non-traditional views on success and fulfilling work - And more . . . Whether you're seeking to gain control over your time, foster your creativity, or ponder the exciting implications of AI, you don't want to miss this discussion.  Tune in and let me know if it sparks your curiosity! Timestamps: 0:00 - Please leave a review of the show wherever you listen to podcasts and make sure to subscribe! 2:04 - What made you want to write this book (Excellent Advice For Living)? 6:45 - What is a rest ethic? 8:45 - Why do you think it's really important to goof off? 14:08 - Do you think it's hard enough to find something that you love doing and also make a living out of it? 26:52 - Legion VIP One-on-One Coaching: https://www.muscleforlife.show/vip  29:37 - What are your thoughts on AI? 34:11 - How important do you think it is to start using AI? 46:22 - What are examples of doing things that are not aimed at success? Mentioned on the Show: Legion VIP One-on-One Coaching: ⁠https://www.muscleforlife.show/vip Kevin’s Book Excellent Advice For Living: https://www.amazon.com/Excellent-Advice-Living-Wisdom-Earlier/dp/0593654528/?tag=mflweb-20

When the gym isn't an option, how do you stay in shape?  In this podcast, I’m sharing practical, science-backed strategies for keeping your fitness on track anywhere, anytime.  From enhancing your daily steps to nutritional tips, mastering home exercises, and even implementing a standing desk, you’re going to gain a new perspective on fitness that you can adopt no matter where you are.  Tune in to level up your fitness adaptability! Timestamps:(0:00) - Please leave a review of the show wherever you listen to podcasts and make sure to subscribe! (0:23) - It’s easier to maintain than to gain (1:22) - 10,000 Daily Steps (4:39) - Push ups and Pullups (5:38) - Sprints (7:01) - Handstand Pushups (7:53) - Pistol Squat (8:43) - Mile Time (9:29) - Rope Jumps (9:56) - Plank Times (10:09) - Flexibility (11:10) - Rucking (11:37) - The Little Black Book of Workout Motivation: https://legionathletics.com/products/books/the-little-black-book-of-workout-motivation/ Mentioned on the Show:The Little Black Book of Workout Motivation is a bestselling fitness book that helps you overcome the mental blocks that are keeping you unmotivated, unhappy, and unhealthy: https://legionathletics.com/products/books/the-little-black-book-of-workout-motivation/

The world of anabolic steroids often seems shrouded in mystery and controversy.  In this episode, seasoned sports medicine and exercise scientist Dr. Guillermo Escalante aims to dispel some of those myths and clarify the complex topic of steroid use in bodybuilding and the health and fitness space. Together, we delve deep into understanding anabolic steroids, focusing on their potential implications, responsible usage, and strategies to mitigate associated risks.  Specifically, Dr. Escalante stresses the importance of taking an evidence-based approach to steroid usage. In case you’re not famiiliar with him, Dr. Escalante is a Professor of Kinesiology and Dean Fellow for the College of Natural Sciences at California State University San Bernardino. He has authored over 52 peer-reviewed publications, and regularly presents at regional, national, and international conferences on his research. He has also been a competitive bodybuilder and coach. In this conversation, Dr. Escalante and I discuss . . . - What anabolic steroids are and their role in bodybuilding - How steroids can be used responsibly while minimizing health risks - The "least effective dose" approach to steroid usage - The importance of routine health checks for steroid users - Finding the right time to retire as an enhanced athlete - Balancing effectiveness and safety in steroid use - Common misconceptions and myths surrounding steroid usage - And more . . . Whether you're curious about the science of anabolic steroids or concerned about potential health implications, this interview provides a balanced and informed perspective on responsible usage. Join us as we navigate the world of anabolic steroids with Dr. Guillermo Escalante! Timestamps: (0:00) - Please leave a review of the show wherever you listen to podcasts and make sure to subscribe! (5:10) - What is happening to all these bodybuilders that are suddenly dying? and if someone decides to use anabolic steroids how can we mitigate the risks? (11:42) - Were the deaths of all these athletes due to heart problems? (12:22) - Why is having a bigger heart and thicker ventricular walls are not a good thing? (13:36) - Is this more a correlation than causation? (17:09) - Are risks with steroid use only apparent in high dosage use? (24:52) - Why can you take these testosterone derivatives and use them with testosterone? Why don’t they just take more testosterone? (30:15) - Do lifestyle factors affect the way steroids impact the body? (32:42) - Try Triumph today! Go to https://buylegion.com/triumph and use coupon code MUSCLE to save 20% or get double reward points! (35:05) - Is there a way to monitor your genetics to see if steroids are a risk factor? (40:31) - Is it okay to use steroids temporarily to reach full genetic potential and then stop? (48:39) - What are some other ways to mitigate risk from using anabolic steroids? (57:12) - Should I be monitoring my health if I'm taking exogenous testosterone? (59:16) - Should you start with the lowest dose to mitigate the risks of anabolic steroids? (63:36) - Is it hard to come off these drugs? (01:08:26)- What is post-cycle therapy and how that can mitigate risks? (01:11:05) - What is the point of post-cycle therapy? (01:23:23) - Where can people find you and your work? Mentioned on the Show: Try Triumph today! Go to https://buylegion.com/triumph and use coupon code MUSCLE to save 20% or get double reward points! Guillermo’s website: https://doctorgfit.com/Guillermo’s Instagram: https://www.instagram.com/doctorgfit/

Ever been baffled by uneven abs? Do you feel weaker during your period?  Can you enhance fat loss in your legs? What’re the pros and cons of fat grips? In this Q&A episode, we delve into a medley of topics including hypertrophy versus strength training for fat loss, deloading, squatting with long femurs, and much 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 burning question, follow me on Instagram (@muscleforlifefitness) and keep an eye out for these Q&A opportunities. Your question might just make it into a podcast episode! If you like this type of episode, let me know. Send me an email (mike@muscleforlife.com) or direct message me on Instagram. And if you don’t like it, let me know that too or how you think it could be better. Timestamps: (0:00) - Please leave a review of the show wherever you listen to podcasts and make sure to subscribe! (2:00) - What are you most afraid of? (2:27) - What is your opinion on fat grips? (3:49) - My core feels weak around the monthly. Is that normal? (4:25) - My abs are finally here but they are not symmetrical what can I do? (9:48) - Best source of information for current events? (10:58) - Do you enjoy eating a bunch of protein and then dutch ovening yourself? (11:10) - My free quiz to answer all your diet questions: www.muscleforlife.show/dietquiz (11:57) - How do you typically deload? (13:28) - What is your new year resolution for 2023? (14:15) - What book are you reading right now? (15:47) - What did you think about the US and Russia’s prisoners exchange? (16:19) - Is hypertrophy training better for fat loss than strength training? (16:49) - Tricep pushdown underhand or overhand grip? (17:11) - Heels lift forward lean when squatting due to long femurs what is the best solution? (17:46) - Can I combine Legion’s Genesis with Legion’s Whey? (19:07) - How to lose fat from the legs? (19:34) - Is every session planned? Mentioned on the Show: Take this free quiz to get science-based answers to all of your diet questions: www.muscleforlife.show/dietquiz

Creatine is one of the most researched supplements in the fitness industry, yet myths and misconceptions still abound.  Is it safe for teenagers? Can endurance athletes benefit from it? Should you cycle it?  If these are the questions you've been pondering, you've come to the right place. In this episode, you’ll get answer to these questions and I’ll delve deeper into the myriad benefits of creatine. Whether you're a seasoned athlete or a fitness beginner, press play to learn how creatine supplements can help your fitness journey and get guidance on how to take it properly.  Timestamps:(0:00) - Please leave a review of the show wherever you listen to podcasts and make sure to subscribe! (0:55) - How does creatine work? (2:15) - How is creatine made? (3:32) - Which form of creatine is best? (4:52) - Can creatine expire? (5:18) - Is creatine bad for you? (8:32) - Does creatine need to be a powder or a capsule? (9:28) - Try Recharge today! Go to https://buylegion.com/recharge and use coupon code MUSCLE to save 20% or get double reward points! (11:40) - Should I take creatine when I’m cutting? (14:24) - Is it okay for teenagers to take creatine? (16:24) - Is it a good idea for endurance athletes to supplement creatine? (17:45) - When is the best time in the day to take creatine? (18:25) - Do I have to take creatine every day? (19:00) - Should you cycle creatine? (19:51) - How effective is creatine? Is it really worth taking? Mentioned on the Show:Try Recharge today! Go to https://buylegion.com/recharge and use coupon code MUSCLE to save 20% or get double reward points!Ep. #872: Darren Candow on the Latest Research on Creatine Supplementation: https://legionathletics.com/muscle-for-life-episode-872-darren-candow-interview/

What if you could train smarter, not harder? That’s the promise of auto-regulation, which you can use to increase autonomy and individualize your program, enhancing gains while staying injury-free. In this episode, we have fitness expert Luke Tulloch breaking down the concept of auto-regulation in resistance training. This approach tailors workouts to your physical and mental readiness, ensuring optimal results. Luke Tulloch is an online trainer and fitness educator with an in-depth understanding of exercise science. He uses his knowledge to help fitness professionals become better coaches by breaking down complex topics and teaching them in a simple way, and helping other personal trainers become more confident through education. Of course, he also knows how to help individuals make the most out of their workouts, and in this conversation, Luke and I discuss: - The definition of auto-regulation in resistance training and how it increases autonomy and individualizes workouts. - Practical tips for modifying your training based on auto-regulation for enjoyable and improved results. - The correct implementation of deloading focusing on different body parts. - How to avoid potential mistakes in implementing auto-regulation. - The importance of strategic programming for maximizing progress. - Auto-regulating exercise selection and set intensity. - How to develop the skill of understanding when you're close to failure and how many reps you have left. - Common mistakes people make with auto-regulation. - The role of technology and structure in training programs. - And more . . . If you're looking to optimize your training and make the most of your time in the gym, this podcast will provide practical insights you can start implementing right away. Listen in to delve into the world of auto-regulation with Luke Tulloch! Timestamps: (0:00) - Please leave a review of the show wherever you listen to podcasts and make sure to subscribe! (05:11) - What is auto-regulation? (08:11) - Tips for modifying workouts based on auto-regulation. (11:28) - Implementing deloading for different muscle groups. (14:46) - Common mistakes with auto-regulation and how to avoid them. (24:57) - Importance of strategic workout programming for progress. (27:41) - Legion VIP One-on-One Coaching: https://www.muscleforlife.show/vip (30:06) - Auto-regulating exercise selection and set intensity. (35:14) - Developing skills for recognizing your proximity to failure. (39:52) - Addressing other common mistakes in auto-regulation. (42:58) - The role of technology in auto-regulation. (54:00) - Where can you find Luke Tulloch and his work? Mentioned on the Show: Legion VIP One-on-One Coaching: https://www.muscleforlife.show/vip Luke’s website: https://www.luketulloch.com/ Luke’s Instagram: https://www.instagram.com/_luketulloch/?hl=en

A topic that has piqued the interest of many gym-goers, and especially men who want defined, plate-of-armor pecs, is the lower chest. In the pursuit of a well-rounded, strong, and aesthetic chest, the lower chest often comes into discussion. However, its existence and importance are subjects of debate and confusion.  In this episode, I’ll bring clarity to the concept and explore the best ways to improve the lower chest area. Can the lower chest be emphasized in our training? And if so, what exercises work best for it?  If you've been pondering these questions, this episode holds the answers. Tune in as we delve into the intricacies of lower chest workouts, providing you with practical guidance for your training regimen. Timestamps:(0:00) - Please leave a review of the show wherever you listen to podcasts and make sure to subscribe! (1:16) - Is there such a thing as the lower chest? (8:02) - What is the best way to improve the lower chest area? (16:26) - Find the Perfect Strength Training Program for You: ⁠www.muscleforlife.show/trainingquiz⁠ (17:13) - The best exercises for the lower chest Mentioned on the Show:Find the Perfect Strength Training Program for You in Just 60 Seconds: ⁠http://www.muscleforlife.show/trainingquiz⁠ ⁠Should You Incline Bench Press to Grow Your Upper Chest?⁠ ⁠How to Create the Ultimate Upper Chest Workout⁠