Muscle for Life with Mike Matthews

In this episode, I interview the investigative journalist Scott Carney about something gaining more and more popularity these days: cold exposure. You know, taking cold showers and ice baths, running around outside in your underwear during the winter, and so forth. This “biohacking” craze started with one man, Wim Hof, who has done some pretty mind-boggling things with his body like climbing Mount Everest in just a pair of shorts, and even better, has taught others to do the same. Scott’s latest book, What Doesn’t Kill Us, which I highly recommend you read, started as a mission to debunk Wim’s claims. After four years of research and personal experimentation, he realized that they’re not only true, but they raise bigger questions about what we’re really capable of physically, mentally, and, spiritually.That, of course, is what this interview is all about. Scott shares with us the details of his almost surreal journey with Wim, and how he learned to use cold exposure and simple breathing techniques to boost his physical health and performance and, like Wim, climb a mountain in just his shorts without dying of hypothermia. Scott also breaks down how you and I can benefit from this new and exciting field of research.And speaking to that, I myself have already taken the plunge, pun intended, by doing 3 to 5 minute cold showers every morning, and I’ve come to really enjoy them because of how I feel after - awake, energized, alert, and ready to get to the gym.So, here’s the interview...8:55 How has your life changed after climbing Mount Kilimanjaro? 13:32 What benefits have you noticed after achieving the physically impossible? 17:18 What are some of the things you can accomplish when the body, mind, and soul work together? 26:36 In comparison to our ancestors, what are some physical abilities we have lost as we have evolved? 30:33 Is technology ruining our biology? 32:40 What are the benefits from breathing exercises and cold showers? 36:06 What are the most recent scientific findings on the Wim Hof Method? 39:14 What are some breathing exercises our listeners can start doing and what are the benefits? 46:26 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/

In this episode I interview Shawn Stevenson, author of the popular book Sleep Smarter and host of the The Model Health podcast. He’s also a super smart and super nice guy so I was excited to get him on the show to talk specifically about the subject of sleep. While I’ve written a bit about it on Muscle For Life and Legion, I haven’t really dived into it here on the podcast. Everyone knows that getting enough sleep is important, but not everyone knows just how important it really is, especially for us fitness fanatics. Sleep insufficiency has been linked to car crashes, industrial disasters, and medical and other occupational errors. It increases the risk of chronic diseases like hypertension, diabetes, depression, obesity, and cancer, and it dramatically reduces our quality of life and productivity. Research shows that inadequate sleep can slow down weight loss, lead to weight gain and muscle loss, and reduce testosterone levels. The bottom line is that your sleep hygiene is like your diet - it’s either working for you or against you, regardless of whether you realize it. In this interview, you’re going to learn all about what good sleep hygiene really is, and what you can do start doing tonight to get some of the best sleep of your life. That doesn’t necessarily mean sleeping more than you already do. In fact, you may even be able to sleep less, but feel more rested every day. You can get there by improving the quality or efficiency of your sleep. If you have your sleep efficiency is really dialed in, you shouldn’t need to spend more than 6 to 6.5 hours in bed every night, and in this interview, Shawn explains why and how to get there. If any of that sounds interesting to you, then I think you’re going to enjoy the interview. Here it is. 17:40 - How do you know if you're sleep deprived? 18:50 - Can you make up for lost sleep with taking a nap? 20:34 - What are some strategies for getting good sleep? 25:10 - What is cortisol and melatonin, and how does it affect our sleep? 29:45 - How does light from our cell phones and tv's change our sleep patterns? 34:47 - Does caffeine and pre-workout affect your sleep? 38:55 - How can we change our bedroom environment to allow better sleep? 47:04 - What's the best room temperature to sleep in? 53:02 - What are the benefits of getting proper sleep? 59:07 - Does eating a meal near your bed time affect your sleep? 1:01:28 - 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/

Social Media Strategies That Help Build Your Brand with Nick Cheadle In this episode I interview Nick Cheadle who's a fitness influencer and entrepreneur who has built a huge following on Instagram, I think it's like 600,000 people now , and then leveraged it to build a thriving coaching and education business. I wanted to do this interview because I'm often asked about how to use social media better, how to get more out of it, how to make more money from it, how to build a bigger following, and so forth, and honestly, I don't have great answers - at least I didn't, I have some better answers now, thanks to the interview. But I didn't because I'm notoriously bad at social media. Honestly it's just a matter of time, I put a lot of time into other things that help build my businesses and following, but not very much time in social media. Nick, on the other hand, is very good at it, he puts a lot of time in social media, so I wanted to pick his brain on a whole host of things like: how he proves to people that he's worth following, how he has gone about crafting his personal brand, his personal message, how he sells things without being annoying, what types of pictures tend to do best, and how he creates them, how he drives engagement and why that's so important, and much much more. So if you're interested in learning in how to get more recognition in business through social media and through Instagram in particular, then you should definitely check out the interview, I think you're going to find it helpful. So with that, here it is. 5:31 - Take us through the timeline from when you started to now. Any key lessons? 13:26 - Why do people follow you? 18:06 - What is your message/brand? 22:27 - How do you avoid feeling too "sales-y," or like someone pushing his material on others? 34:11- How much work goes on behind the scenes? 35:31 - Do you have any web apps that you use? 38:35- Would you plan out your Instagram posts, or is it off the cuff? 44:39 - What camera do you use? 48:154 - Which photos of yours generate the most engagement? 58:00 - What are some tactical things that have helped you grow your following? 01:01:59 - Why is it important to get engagement? 01:09:23 - Where can people 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/

This episode is a little different as it’s me being interviewed for another podcast called The Business of Coaching Podcast.It’s run by a super nice guy named Miles, who heads up a company in the UK that helps coaches--mainly life and business coaches--get more clients, get better results with them, and so forth.I want to share the interview with you because it’s not about health and fitness. Instead, we talk about a variety of topics ranging from business, to personal growth, happiness, money, fame, and more, and I’d love to hear what YOU think about the discussion.I plan on branching out and producing more content along these lines because more and more people are asking to hear my thoughts on these things these days and they’re subjects I enjoy to read and speak on, so it’s a win-win.So much so that I’m actually am working on a new book that’s going to be my “playbook,” so to speak, for achieving happiness, success, and fulfillment in life. And I know that sounds like every other self-help/development book out there, but I promise that mine is going to be unique. It’s not going to be another uninspired rehash of the same old shit explained in the same old ways.You know, create a vision, set goals, work hard, develop good habits, don’t give up, help others, blah blah blah. It’s not that those are bad ideas per se, but in the end, it comes down to implementation. It’s what you can DO with the information that matters, not how it makes you feel while you’re reading it.That’s why I want to produce a book that isn’t just insightful, but it is PRACTICAL. That doesn’t just give you titillating ideas but shows you exactly how to USE them to improve your life.Anyway, I’m kind of on a tangent at this point, so I think I’ll shut up and get to the interview, where I share a few of the ideas that are in the outline for this book. Again, please do let me know what you think about any of what we talk about in the interview. Just shoot me an email atmike@muscleforlife.com.7:50 Tell us about your personal and fitness journey26:30 What fuels your need to help people?35:24 What is your vision for the next 10 years?  1:02:47 What has been your biggest lesson in building your own brand? Can you give advice to people who are building their own brand?1:28:55 How can people stay in touch with you?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/

In this podcast I interview Bret Contreras, who’s a scientist, author, coach, and one of the leaders of the evidence-based fitness movement AND an all-around cool dude to boot. If you’ve heard of him already, you probably know him as the “glute guy” that can teach you everything you need to know about building a great butt, and while that’s true, that’s not what I wanted to talk to him about because, well, I figured he might enjoy a change of pace. So, in this interview, I chat with Bret about nutrition and exercise science and get his thoughts on all kinds of things ranging from what makes for good and bad science, how to become more scientific in your thinking, his favorite researchers and labs, how to reconcile conflicting studies, and more. I wanted to do this interview because more and more fitness “gurus” are appealing to science to sell their ideas and wares these days, and it’s getting harder and harder for everyday people to distinguish the hucksters from the genuine articles. So, I hope you find Bret’s thoughts insightful. Here’s the interview... 5:01 - What science is good and what is bad? How do we improve scientific literacy? 17:39 - What is the process of trying to become more scientific? 27:17 - What have you learned over the years about getting in shape? What have you been wrong about? 32:44 - How do you become more scientific? 36:29 - Who are the best researchers, the best labs, and the best journals? 43:57 - What do you do when studies are conflicting? What's involved in study design? 49:44 - Where does knowledge in strength and conditioning come from? 1:00:52 - Where can we 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/

Jeff Nippard, a professional bodybuilder and YouTube coach, dives deep into glute training expertise. He shares effective strategies for building a better butt, covering the best exercises like hip thrusts and squats, and how to maximize activation during lifts. Tips on adjusting leg press techniques and comfort during hip thrusts highlight practical adjustments. Jeff also tackles common questions about genetics vs. surgical enhancements, encouraging listeners to embrace individualized training for optimal results.

In this podcast I interview Paul Revelia from prophysique.com. I got introduced to Paul’s work from Cory, who works within Legion, and immediately liked him. He’s a lifelong athlete and natural bodybuilder, he has a lot of hands-on experience coaching men and women of all ages and circumstances, and he not only really knows his stuff, but he also touches on quite a few aspects of diet and exercise that most people don’t talk about. I myself have picked up quite a bit from his work, so that’s always a good sign in my eyes. In this interview, I pick Paul’s brains about what changes as you transition from a newbie to an intermediate and ultimately advanced weightlifter. Specifically, what you need to know to make sure that you keep making progress and, just as importantly, keep enjoying your diet and training. That last point is something many people don’t consider, but it’s hugely important because even when you do everything right, progress is much harder to come by once your newbie gains are behind you. And the methods and mindset that got you through your beginner phase won’t necessarily serve you well through your intermediate and advanced phases. So, if you’re an experienced weightlifter who wants to continue improving and enjoying the journey for the rest of your life, then I think you’re going to really like this interview. And if you’re still reveling in the glorious beginner gains, carry on, but listen up, because this is going to make sure that you don’t lose steam or fall off the wagon once the honeymoon ends. Let’s get to it... 6:06 - What changes once you're no longer new to weightlifting? What is going to determine your progress in the Intermediate phase? 13:09 - How should you go about increasing volume? How do you adjust your workout routine? How do you keep progressing after the newbie phase? 17:29 - Do you prioritize areas based on your physique, or increase overall volume in general? 29:48 - What are some tips and lessons for programming your own workout? 37:26 - Does diet need to change as an Intermediate? What tips do you have for diet and nutrition? 44:16 - How consistent does nutrition need to be? What optimizes progress? 47:05 - Any other tips especially for psychology and getting in the right mindset? 54:49 - 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/

In this podcast I interview James Krieger from Weightology.net. James is a published scientist, author, and speaker, and someone whose work has really helped me better understand the fundamentals of losing fat, building muscle, and staying healthy. He has a knack for breaking down complex ideas and systems into easily digested morsels, which is what I strive to do in my work as well. So, in this interview, I pick James’s brain on the hot issue of eating grains. We’re hearing more and more that grains make us fatter, sicker, and dumber, but how true are these claims? Is wheat slowly killing us? Should we avoid gluten? Are some grains safer or better to eat than others? What about GMO crops? Should we worry about them? Well, James answers all of these questions and more, so if you’ve been wondering or worrying about your grain intake, then you definitely should listen to what he has to say. So, with that, let’s get to the interview... 5:57 - What is the state of grains and should we be worried about them? 10:18 - Is wheat bad? Has it changed over time due to genetic modification? 12:52 - Should we be worried about aflatoxin and methanol? 21:02 - What type of grains are best to choose from? 22:06 - Why do you pay attention to fiber intake? 24:06 - How about brown rice versus white rice? 28:09 - What other grain sources do you like to eat? 29:16 - What if you don't do well with grains? 31:57 - Are there concerns with studies being misrepresented? 41:51 - What's the deal with GMOs? 46:54 - Where can people find you and your projects/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/

In this podcast I interview Menno Hennselmans, from BayesianBodybuilding.com, and we talk about how genetics affects your muscle and strength gains and aesthetics. I thought Menno would be the perfect person to talk to about this because he’s one of the leaders of the evidence-based fitness movement, and one of a handful of people in this space whose work I regularly follow and recommend. So, if you’ve been wondering about how your genetics influence things like the rate at which you can gain muscle and strength, how big and strong you can ultimately get, how your muscles look as they develop, and more, then you’re going to like this interview. Here it is. 4:33 - How much do genetics affect speed of muscle growth & what are realistic expectations? 15:40 - What is the potential for muscle hypertrophy & size? 26:00 - What is the timeframe to reach your genetic potential? 28:50 - How do we predict the ceiling of our fat free mass? 38:20 - Is FFMI a hard and fast rule for the limits of a natural lifter? 52:10 - How much do genetics affect how your muscles look? 54:10 - How can you increase your bicep peak? 54:50 - Can genetics affect certain muscle groups responsiveness to training? 1:00:40 - What are muscle bellies and insertions, and how do genetics influence their look? 1:07:00 - Where can people find your work? ARTICLES MENTIONED IN THIS PODCAST: http://bayesianbodybuilding.com/muscle-specific-hypertrophy-biceps-back-and-lower-body/ http://bayesianbodybuilding.com/muscle-specific-hypertrophy-chest-triceps-and-shoulders/http://bayesianbodybuilding.com/3-reasons-calves-arent-growing/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/

This is an interview with professional bodybuilder and coach Alberto Nunez from Team 3DMJ on how to spot and fix muscle imbalances. I thought Alberto would be the perfect guy to talk to about this because he not only talks the talk, but he walks the walk. He’s an accomplished bodybuilder with an absolutely insane physique, and he and his team have also helped hundreds of other bodybuilders build their best physiques ever and make a career for themselves. I’m also excited to put this interview up because it’s a question I get all the time from both guys and girls, so I’m sure there are quite a few of you out there that could use some help in this regard as well. As you’ll see, the whole topic of muscle imbalances is pretty simple and straightforward when explained correctly. You just have to understand a handful of technical points and guidelines, and you’ll know exactly what you have to do to balance out your physique, left to right, and front to back. Oh and I do have to warn you about one thing: my audio is shit. Unfortunately my good microphone decided to stop playing nice with the program I use to record Skype interviews, and my only backup was my webcam’s terrible mic. Fortunately, I try not to talk much, so you shouldn’t get too annoyed by it. And it won’t happen again, as I have a couple of good backups now. 6:37 - How do you define a weak point? 12:14 - How do you pinpoint a weak point and what do you do about it? 18:19 - How do you progress on isolation movements? 20:29 - What is rep quality? 23:09 - How does training change based on goals? 29:29 - How does an intermediate program look? 35:41 - What are some good isolation exercises for stubborn body parts? 40:25 - What exercises do you use for guys in specialization cycles? 44:04 - What do you use for extra lat development? 45:54 - Do you vary your grip for back exercises? 55:07 - Where can people 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/