Muscle for Life with Mike Matthews

In this installment of the Best of Muscle For Life, you’ll hear hand-picked clips from three popular MFL episodes: an interview with Dr. WIlliam Li on how food can help fight disease, a monologue on whether you should take testosterone replacement therapy (TRT), and a motivational episode for when you’re having an awful workout.  Some people—my favorite people—listen to most or even all of my podcasts, but my wizbang analytics tell me that while many listeners tune in on a regular basis, they don’t catch every installment of Muscle for Life and thus miss out on insights that could help them do at least a little better inside and outside the gym. That’s why I do “best of” episodes that contain a few of the most practical and compelling ideas, tips, and moments from the more popular episodes I’ve published over the years. This way, you can learn interesting insights that you might have otherwise missed and find new episodes of the show to listen to. So, in this installment of The Best of Muscle for Life, you’ll be hearing hand-picked morsels from three episodes: Dr. William Li on How to Beat Disease With Food (Originally published 9/15/2021) Is Testosterone Replacement Therapy (TRT) For You? (Originally published 12/6/2021) Motivation Monday: So, You're Having a Shitty Workout… (Originally published 9/18/2017) And we’ll be starting with number one, Dr. WIlliam Li on how to beat disease with food. Timestamps: (0:00) - Please leave a review of the show wherever you listen to podcasts and make sure to subscribe! (3:25) - Dr. William Li on How to Beat Disease With Food (18:00) - Is Testosterone Replacement Therapy (TRT) For You? (26:26) - My free quiz to answer all your diet questions: www.muscleforlife.show/dietquiz (27:31) - Motivation Monday: So, You're Having a Shitty Workout… Mentioned on the Show: Take this free quiz to get science-based answers to all of your diet questions: www.muscleforlife.show/dietquiz

Diet breaks have become more popular in the evidence-based community over the past few years. The strategy is purported not just to improve your results during a cut, but actually make dieting easier. But is the science so clear-cut? In this interview, Menno Henselmans and I discuss the scientific literature on diet breaks, including a new study in which he was involved.  Menno has been on my podcast many times, but in case you’re not familiar with him, he’s a former business consultant turned international public speaker, educator, writer, published scientist, and physique coach who’s passionate about helping serious athletes attain their ideal physiques. In this interview, Menno and I chat about . . . - Why diet breaks have become so popular in the evidence-based space in recent years - How his new diet break study was designed and conducted and its results - The reasons why adding maintenance periods to a cut probably won’t “trick” your body and mitigate the negative side effects of a calorie deficit - Why diet breaks are probably a waste of time, just make your diets take longer, and what you should do instead - Protein-sparing modified fasts and when they’re useful and who might benefit from them - How to add in extremely low-calorie days to a cut (the opposite of refeeds) and why you might want to - Why very short bulks don’t work (but mini-cuts do) - And more . . . So if you want to learn diet breaks and what the latest science says about their utility, give this podcast a listen! Timestamps: (0:00) - Please leave a review of the show wherever you listen to podcasts and make sure to subscribe! (15:01) - Is it okay to cut for 8 months straight? and should I incorporate breaks? (24:24) - Why is it important to let off the breaks in exercise? (32:39) - Save up to 50% during our Spring Sale! www.buylegion.com (34:20) - Is it okay to have little maintenance periods? (39:43) - Is it true that when you go from a cut or maintenance into a calorie surplus you don’t notice all the benefits right away? (47:10) -  Is there a general rule of thumb for the number of exposures to unhealthy foods? (48:48) - Are there simple techniques to introduce healthy foods into your diet? (53:50) - Where can people find you and your work? Mentioned on the Show: Save up to 50% during our Spring Sale! Go to buylegion.com and use coupon code MUSCLE to save 20% on any non-sale items or get double reward points! Menno’s Youtube channel: https://www.youtube.com/channel/UCmO2dykYM3nlb5BtsXxp9ZQ Menno’s Patreon: https://www.patreon.com/mennohenselmans Menno’s Instagram: https://www.instagram.com/menno.henselmans/

Weight loss supplements are a controversial topic. A lot of evidence-based people claim that all fat loss supplements are bunk. And while I agree the vast majority of weight loss supplements out there are useless, an objective review of the scientific literature does turn up certain ingredients that can help you lose fat faster. The problem with most products that contain those ingredients is marketing. Unfortunately, many companies overstate or outright lie about their products’ effectiveness.  Today, we'll be discussing the seven best supplements for weight loss, as well as three common ones you should avoid.  So, press play and let me know your thoughts! Timestamps: (0:00) - Please leave a review of the show wherever you listen to podcasts and make sure to subscribe! (2:50) - Is it necessary to take weight loss supplements? (7:13) - Why would it be necessary to take weight loss supplements?  (7:57) - Are weight loss supplements effective? (12:21) - Which weight loss supplements do you recommend? (14:05) - Save up to 50% during our Spring Sale! www.buylegion.com (28:44) - Which weight loss supplements should we stay away from? Mentioned on the Show: Save up to 50% during our Spring Sale! Go to buylegion.com and use coupon code MUSCLE to save 20% on any non-sale items or get double reward points!

This Q&A podcast covers topics such as being both underweight and skinny fat, working out after having a baby, making up missed workouts on rest days, the acceptability of back curvature in deadlifts, the use of adduction machines for strength athletes, exercises for improving vertical jump, and the importance of varying rep ranges for calf training.

Losing weight can be a challenging and frustrating experience for many people. While the fundamentals aren’t complicated, they require a significant amount of time, effort, and discipline. However, there are several lifestyle "hacks" that can help make the process of fat loss easier and more sustainable. These are small, simple changes that you can make to your daily routine that can have a big impact on your weight loss journey.  In this podcast, Paul Revelia and I explore some of the most effective lifestyle changes and habits for easier fat loss that you can start implementing today.  In case you’re not familiar with Paul, he’s a natural bodybuilder and fitness coach, and the founder and CEO of ProPhysique, a coaching and consulting company that helps individuals achieve their fitness and body transformation goals. With over a decade of experience in the fitness industry, Paul has worked with a diverse range of clients and is a well-known figure in the natural bodybuilding community, with a large presence on Youtube in particular. In this interview, Paul and I discuss . . . - The relationship between body fat and body image - The dangers of “cheat days” and what you should do instead - The importance of mindset, realistic expectations, and planning ahead when eating out - How to include more cardio, even if you’re a busy parent - Why you should try to find a community for support towards your goals - And more . . . So, if you're looking for strategies to adjust your lifestyle and help you reach your goals faster and more easily, listen to this interview! Timestamps: (0:00) - Please leave a review of the show wherever you listen to podcasts and make sure to subscribe! (08:14) - How to get shredded in 6 hours? (15:55) - What tips could you share to help integrate into my cuts? (22:33) - What’s your advice for fat loss when it comes to setting the right expectations? (33:58) - Is community an important aspect of a better lifestyle? (36:01) - How do you help people through the difficulties of people close to them that aren’t supportive? (38:25) - Save up to 50% during our Spring Sale! www.buylegion.com (40:08) - Have you faced problems where people don’t want to plan and track what they eat? (45:08) - What are your thoughts on cheat meals? (48:58) - Can you elaborate on re-feed days and diet breaks? (47:40) - What are your thoughts on cardio and speeding up fat loss? (57:56) - What are your thoughts on eating out? (01:05:48) - Any advice for busy parents? (01:14:18) - Where can people find you and your work? Mentioned on the Show:Save up to 50% during our Spring Sale! Go to ⁠buylegion.com⁠ and use coupon code MUSCLE to save 20% on any non-sale items or get double reward points! ⁠Paul’s Instagram⁠: ⁠https://www.instagram.com/paulrevelia/?hl=en⁠ ⁠Paul’s Youtube⁠: ⁠https://www.youtube.com/@PaulRevelia⁠Paul’s Podcast "The Pro Physique Code": https://podcasts.apple.com/us/podcast/the-prophysique-code/id1532902456

Life can be compared to an IQ test. It’s a series of difficult problems that you need to solve with limited time, resources, and information.  Winning in life requires avoiding catastrophic moves that forfeit all your previous hard work.  That’s why books like The 5 Elements of Effective Thinking are worth reading. It provides profound ideas that, if embraced, can significantly improve your decision-making skills. The book is highly practical, offering concrete examples of how to apply the information in daily life.  In this podcast, I’m sharing my top 10 key takeaways.  “Can you recommend a book for…?” “What are you reading right now?” “What are your favorite books?” I get asked those types of questions a lot and, as an avid reader and all-around bibliophile, I’m always happy to oblige. I also like to encourage people to read as much as possible because knowledge benefits you much like compound interest. The more you learn, the more you know; the more you know, the more you can do; the more you can do, the 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. Timestamps: (0:00) - Please leave a review of the show wherever you listen to podcasts and make sure to subscribe and leave a comment! (9:47) - Why did you like this book? (11:41) - What are your takeaways? (13:55) - Save up to 50% during our Spring Sale! www.buylegion.com Mentioned on the Show: Save up to 50% during our Spring Sale! Go to buylegion.com and use coupon code MUSCLE to save 20% on any non-sale items or get double reward points!

Can ice baths and massages boost your recovery? If you’re not building muscle, do you need to change your routine or just work harder at your current program? Can lifting actually make you smarter? I’m discussing the latest scientific studies on these questions. Listen now to dive into the science! This podcast is another installment in my Research Review series of episodes, where I give you concise and practical takeaways from studies that I think are interesting and that can help us gain muscle and strength faster, lose fat faster, perform better athletically, feel better, live longer, or get and stay healthier.  There is a ton of scientific research that gets published every year, and even if you narrow your focus to fitness research, it would still take several lifetimes to unravel the hairball of studies on nutrition, training, supplementation, and related fields.  That's why my team and I put a lot of time into reviewing, dissecting, and describing scientific studies in articles, podcasts, and books.  Oh and if you like this type of episode, let me know. Send me an email (mike@muscleforlife.com) or direct message me on Instagram (@muscleforlifefitness). 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! (1:57) - Can Ice baths and massages speed up recovery? (6:50) - Do I need to change my strength training program or work harder with my current program? (15:05) - My free meal planning tool: buylegion.com/mealplan (16:30) - Mental health benefits from weightlifting 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!

There’s more to strength training than building bigger biceps or a bigger booty. While many people start their fitness journey with the goal of improving their physique, the benefits of resistance training go far beyond looks. From improving bone density to reducing the risk of chronic diseases, strength training can help you lead a healthier, longer, and more fulfilling life. To talk about the non-muscle related benefits of lifting weights, I invited Austin Current back on the podcast. In our first chat, Austin and I talked about his book Science of Strength Training, which is a visual encyclopedia and comprehensive resource that dives into anatomy and the physiology of muscle growth. If you’re not familiar with Austin, not only is he an educator and author, but he’s a coach and co-founder of Physique Development, a coaching collective that works with everyday fitness folks and competitors alike. In this interview, Austin and I discuss . . . - The “other” benefits of progressive resistance training including improving bone health, metabolic health, cardiovascular health, mental health, and mobility - The brain health benefits of training, including cognitive abilities, mental sharpness, and reducing depression and anxiety - Minimizing the risk of various diseases, including cardiovascular disease, type 2 diabetes, and certain cancers - The importance of maintaining fitness habits and avoiding “extreme” thinking and mindsets - Compensating for modern conveniences that lead to sedentary living, and how to get started with easy and enjoyable exercise routines - How physical activity affects our quality of life as we age - And more . . . So, if you’re looking to learn about the non-aesthetic benefits of strength training, listen to this episode and let me know your thoughts! Timestamps: (0:00) - Please leave a review of the show wherever you listen to podcasts and make sure to subscribe! (2:35) - What are some benefits of strength training besides aesthetic reasons? (11:30) - What is brain health and how does strength training relate to it? (31:22) - Legion VIP One-on-One Coaching: https://www.muscleforlife.show/vip (33:46) - How does strength train compare to other types of training? (49:51) - Why do you prefer to do yoga? (53:30) - What are your thoughts on stronger people having longevity? (1:23:45) - is there anything you would like to add? (1:28:37) - Where can we find you and your work? Mentioned on the Show: Legion VIP One-on-One Coaching: https://www.muscleforlife.show/vip Austin’s Instagram: https://www.instagram.com/austincurrent_/ Physique Development: https://physiquedevelopment.com/

There are various ways to loosely track your body composition changes over time, like taking progress pictures or measuring your waist. But if you want to be a little more rigorous or just have more data on how your body fat levels ae changing, you can use skinfold calipers.While no body fat measurement method is foolproof, calipers can give you a fairly accurate reading if you know what you’re doing. So in this podcast, you’re going to learn how to properly use skinfold calipers to measure your body fat percentage. Listen and let me know what you think!Timestamps:(0:00) - Please leave a review of the show wherever you listen to podcasts and make sure to subscribe!(2:26) - Try Pulse today! Go to https://buylegion.com/pulse and use coupon code MUSCLE to save 20% or get double reward points!(4:31) - What are skin fold calipers?(5:16) - Are skinfold calipers accurate?(15:28) - How do I use calipers?(21:07) - What are the different types of measurements you can take?(25:22) - What are the different methods of reading and estimating body fat percentage?(35:59) - Which calipers should I buy?Mentioned on the Show:Try Pulse today! Go to https://buylegion.com/pulse and use coupon code MUSCLE to save 20% or get double reward points!

How should you deal with workout slumps? Is reverse pyramid training better than standard pyramid training? Should you do cardio while bulking? Are ashwagandha and tongkat ali supplements worth taking? All of that and more in this Q&A podcast. Over on Instagram, I’ve started doing weekly Q&As in the stories, and it occurred to me that many podcast listeners might enjoy hearing these questions and my short answers. So, instead of talking about one thing in an episode, I’m going to cover a variety of questions. And keep in mind some of these questions are just for fun. :) So if you want to ask me questions in my Instagram stories, follow me on Instagram (@muscleforlifefitness), and if I answer your question there, it might just make it onto an episode of the podcast! If you like this type of episode, let me know. Send me an email (mike@muscleforlife.com) or direct message me on Instagram. And if you don’t like it, let me know that too or how you think it could be better. Timestamps: (0:00) - Please leave a review of the show wherever you listen to podcasts and make sure to subscribe! (1:40) - What are your thoughts on plasma donations to pay for Legion products? (2:09) - Does your carb intake and fat intake matter when you are on a weight loss plan? (6:00) - What is better for progression, reverse pyramid training or standard pyramid training? (11:20) - What are your thoughts on metabolic eating? (12:47) - Do you have a favorite song on your playlist? (14:21) - Is retinol okay to use? Will it have adverse effects on my training? (15:22) - Do magnesium supplements help with sleep? (16:13) - What are your thoughts on Elon Musk and Twitter? (18:03) - Find the Perfect Strength Training Program for You: www.muscleforlife.show/trainingquiz (18:51) - Do you still get workout slumps? (29:51) - Does walking provide the same health benefits of cardio? (31:22) - What’s the update on your Legion probiotic? (32:26) - Should I prioritize training or sleep when sleep deprived? (34:31) - How does alcohol affect building muscle? (35:33) - What are your personal and fitness goals for 2023? (41:12) - How useful is cardio during a bulk? (42:37) - What is the update on BLS 4th edition? (44:24) - Do you have any advice for getting picked up as a new author? (45:59) - What are your thoughts on Ashwagandha and tongkat ali?  (47:23) - What are your thoughts on myo-reps? Mentioned on the Show:Find the Perfect Strength Training Program for You in Just 60 Seconds: http://www.muscleforlife.show/trainingquiz