Muscle for Life with Mike Matthews

Imagine if there was a gym that blared a siren when people didn’t re-rack their weights or wipe down their equipment. Or a gym that celebrated your fitness wins. Would you go to a gym like that? Listen to this podcast to hear what I’m talking about 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! 0:54 - Get 30% Off My Fat Burners! buylegion.com Mentioned on the Show: Get 30% Off Legion Fat Burners, Phoenix and Forge! Go to buylegion.com and use coupon code MUSCLE to save 20% on any non-sale items or get double reward points!

Is sugar ruining your health? Is a high sugar diet worse for you than eating lot of saturated fat? Have we been blaming fat for problems caused by sugar? Find out in this podcast. I’ve written and recorded a lot of evidence-based content over the years on just about everything you can imagine related to building muscle, losing fat, and getting healthy. I’ve also worked with thousands of men and women of all ages and circumstances and helped them get into the best shape of their lives. That doesn’t mean you should blindly swallow everything I say, though, because let’s face it—nobody is always right about everything. And especially in fields like diet and exercise, which are constantly evolving thanks to the efforts of honest and hardworking researchers and thought leaders. This is why I’m always happy to hear from people who disagree with me, especially when they have good arguments and evidence to back up their assertions. Sometimes I can’t get on board with their positions, but sometimes I end up learning something, and either way, I always appreciate the discussion. That gave me the idea for this series of podcast episodes: publicly addressing things people disagree with me on and sharing my perspective. Think of it like a spicier version of a Q&A. So, here’s what I’m doing: Every couple of weeks, I’m asking my Instagram followers what they disagree with me on, and then picking the more common or interesting contentions to address here on the podcast. And in this episode, I’ll be tackling the following . . . - “High sugar intake is worse on your health than going over that magic threshold of 10% saturated fats. People seem to blame fat for what the sugar does.” Timestamps: (0:00) - Please leave a review of the show wherever you listen to podcasts and make sure to subscribe! (3:11) - What is the effect of sugar intake on health? (13:36) - My free quiz to answer all your diet questions: www.muscleforlife.show/dietquiz (14:25) - How does high sugar intake affect cardiovascular health? (21:02) - What is your sugar intake recommendation? Mentioned on the Show: Take this free quiz to get science-based answers to all of your diet questions: www.muscleforlife.show/dietquiz

Do you wear an Oura Ring, Whoop Band, FitBit, Apple Watch, or other fitness tracker, or ever thought about getting one? Advances in technology and people’s desire to take their health and fitness into their own hands have made wearable fitness devices more popular than ever. These tools claim to offer us unprecedented levels of insight into our health and well-being, but how accurate are these devices when it comes to tracking your heart rate, step count, total daily energy expenditure, sleep, stress, or recovery? Are these gadgets really that useful? Paul Hough returns to the podcast to discuss the topic of wearable fitness technology and the “quantified self” movement. In case you’re not familiar with Paul, he’s a Senior Lecturer in Sport and Exercise Science at Oxford Brookes University in the UK and has published several studies in academic journals. He’s also a fellow author, and his new textbook, Advanced Personal Training, which aims to turn science into applicable practice for personal trainers. And on the hands-on side, he’s worked with elite-level athletes in tennis and Formula One. In this interview, Paul and I discuss . . . - The “quantified self” and what wearable tech can tell you about your health - The accuracy of these gadgets and how useful they really are - What these devices are good at (and what they’re not good at) - How tracking can be counterproductive and the importance of considering why you're monitoring - Heart Rate Variability (HRV): who should track it and why - And more . . . So, if you’re interested in wearable fitness devices and want to learn whether you should buy one, listen to this podcast 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! (3:53) - Is it important to track our health with health & fitness trackers? (12:27) - What are your thoughts on health & fitness trackers? (43:30) - Legion VIP One-on-One Coaching: https://www.muscleforlife.show/vip (46:18) - How well do health & fitness trackers measure recovery and stress? (52:54) - Who should we track HRV and why? (1:03:30) - Is there anything you would like to add? (1:06:04) - Where can we find you and your work? Mentioned on the Show: Legion VIP One-on-One Coaching: https://www.muscleforlife.show/vip Paul Hough’s website: www.exerciseandsportscience.com Paul’s textbook Advanced Personal Training: https://www.amazon.com/gp/product/B09HXGDLNT/?tag=mflweb-20 Paul’s Instagram: https://www.instagram.com/the_h0ugh/ Paul’s Twitter: https://twitter.com/the_hough

Looking for a dietary supplement that can help you lose fat, build muscle, and improve your overall health? Many people claim CLA (conjugated linoleic acid) is the answer. CLA is a widely popular supplement in fitness circles and advocates believe it provides numerous health benefits. From promoting muscle growth to aiding fat loss, and even reducing the risk of metabolic and cardiovascular disorders, CLA seems like a wonder supplement. Is it too good to be true? In this episode, we'll explore the evidence surrounding the benefits and risks of CLA. Is it really free of side effects? Is there enough reliable evidence to back the proponents’ claims? Listen to this podcast to find out! Timestamps: (0:00) - Please leave a review of the show wherever you listen to podcasts and make sure to subscribe! (1:54) - What is conjugated linoleic acid? (11:13) - Try Whey+ risk-free today! Go to buylegion.com/whey and use coupon code MUSCLE to save 20% or get double reward points! (13:49) - Does CLA benefit muscle building? (16:29) - What are the effects of CLA on insulin sensitivity? (18:45) - Can CLA boost performance? (20:09) - What are the effects of CLA on cardiovascular health? 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!

What’s the best cardio if you only have 10 minutes? Is drinking diet soda ok in moderation? What do I think about the 5:2 diet? Can you train heavy while also preparing for long-distance runs? What are my thoughts on biohacking? Are there different health effects between high-fat and high-carb diets while in a deficit? 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! (1:44) - What are your thoughts on Only Fans? (2:06) - Is diet soda okay in moderation? (6:03) - Are some people more carb tolerant? (8:04) - Do you foam roll? (9:39) - How is your calf training going? (12:22) - What investments do you think will have the greatest return during this recession? (15:05) - My free meal planning tool: buylegion.com/mealplan (16:33) - What is the best alternative to squats? (17:01) - What are your thoughts on biohacking? (17:43) - Do you always track macros or do you eat more intuitively? (20:40) - If you only have ten minutes for cardio, after lifting, do you recommend HIIT or LISS? (22:28) - What are your thoughts on the 5:2 diet? (24:30) - Are there any differences in health between high carb/fat diet when on a calorie deficit? (25:31) - Is it okay to train heavy weights while preparing for long distance runs? (27:52) - Who is the best world leader to have lived in history? 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!

Most people know newbies can gain muscle and lose fat at the same time, but can intermediate or advanced lifters accomplish a body recomposition? In other words, if you’re already fit, can you optimize your body composition by building muscle and losing fat simultaneously, or do you have to cycle through bulks and cuts? More importantly, how do you actually do a body recomp? Is there a difference between recomping and bulking or cutting, and what are the key factors and variables to adjust if you want to build muscle while burning fat? To help answer these questions, I tagged in my friend and scientist, Chris Barakat, who’s actually published research on this topic. If you’re not familiar with Chris, he’s a published scientist, educator, coach, and natural bodybuilder, and he’s a repeat guest on the podcast for good reason. His years of developing his book smarts along with his practical knowledge of gym know-how means he knows how to get results while also having something interesting to say, and I always learn something new in our chats. In this interview, Chris and I discuss . . . - What a recomp is, and whether more trained individuals can build muscle while losing fat - Who should aim for a recomp and how to do so (as both a beginner and more advanced trainee) - Common mistakes that prevent people from recomping - The signs you’re recomping effectively and how to track it - How to adjust your training volume and rep ranges while in a deficit and why - Strategies for advanced lifters to recomp - What to expect in terms of strength loss while cutting (and how to know when to make an adjustment) - And more . . . So, if you’re interested in learning about body recomposition in intermediate and advanced lifters, and the best ways to ensure you’re recomping effectively, listen to this podcast and let me know your thoughts! Timestamps 0:00 - Try Pulse today! Go to https://buylegion.com/pulse and use coupon code MUSCLE to save 20% or get double reward points! 4:41 - How should body comp training look like for intermediate lifters? 26:22 - How should people approach recomp if they are no longer hyper responsive to training? 33:17 - What about rep ranges? 45:00 - What are your thoughts on traditional recomp methods? 52:28 - Why do people get stronger when they gain body weight? 59:58 -  Can muscles be more responsive with proper training? 1:01:53 - Where can we find you? 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! Chris Barakat’s Website: https://schoolofgainz.com/ Chris Barakat’s Instagram: https://www.instagram.com/christopher.barakat/ The Ultimate Guide to Body Recomposition (listen to the podcast for a special promo code!): https://www.schoolofgainz.com/digital-products/the-ultimate-guide-to-body-recomposition

My Book Club series is back! These are my top 10 key takeaways from Yes!: 50 Scientifically Proven Ways to Be Persuasive by Noah J. Goldstein, Steve J. Martin, and Robert Cialdini. “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! (4:26) - Decision fatigue. (5:09) - Devote training time on errors and how those errors can be avoided. (7:20) - Argue against your self interest. (7:38) - Search others for their virtues. (8:00) - Point out potential losses. (8:27) - Have product and company names that are easy to read and pronounce. (8:50) - Give gifts that are significant, unexpected, and personalized. (9:11) - My award-winning fitness books for men and women: https://legionathletics.com/products/books/ (11:10) - Commitment and consistency based strategies. (11:43) - Free the consumer from previous commitment. (12:17) - Mysterious influences. Mentioned on the Show: My award-winning fitness books for men and women: https://legionathletics.com/products/books/

In this installment of the Best of Muscle For Life, you’ll hear hand-picked clips from three popular MFL episodes: an interview with Jordan Syatt on building a healthy relationship with food, a monologue on the importance of volume versus intensity for gaining muscle, and a book club episode on Walter Isaacson’s Benjamin Franklin. 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: Jordan Syatt on Developing a Healthy Relationship With Food (Originally published 10/13/2021) Is Volume or Intensity More Important for Building Muscle? (Originally published 8/30/2021) Book Club: Benjamin Franklin - An American Life (Originally published 9/22/2017) And we’ll be starting with number one, Jordan Syatt on Developing a Healthy Relationship With Food. Timestamps: (0:00) - Find the Perfect Strength Training Program for You: www.muscleforlife.show/trainingquiz (3:44) - Jordan Syatt on Developing a Healthy Relationship With Food (12:06) - Is Volume or Intensity More Important for Building Muscle? (22:03) - Book Club: Benjamin Franklin - An American Life Mentioned on the Show: Find the Perfect Strength Training Program for You in Just 60 Seconds: http://www.muscleforlife.show/trainingquiz

In this podcast, I interview Emily, who read my book Thinner Leaner Stronger and joined my one-on-one coaching program to take her health into her own hands, lose 25 pounds, and get leaner and stronger than ever before. Before she found my work, she was 175 pounds and felt skinny fat. She didn’t feel like she knew what she was doing, especially when it came to nutrition, and was spinning her wheels. As a result, she decided to invest in herself, join my coaching program, and now she’s transformed herself into a lean, strong, and confident person. After a 3-month cut, she dropped 25 pounds, 10% body fat, and now she maintains around 160 pounds with a completely overhauled body composition. And the best part is she realized that once she had the knowledge, she had the power to make a change. Despite dealing with disordered eating in the past, she learned about what it really takes to lose weight without feeling hungry, fixed her relationship with food, and gained the confidence to know she can get results on command. So in this episode you’re going to learn how Emily navigated challenges like preparing for an ultramarathon while strength training and dropping body fat, what she learned about protein and why she changed her vegetarian diet, how she avoided derailing her progress while on vacation or during cheat meals, and more. So, if you're looking for motivation and inspiration, make sure to tune in to this episode. Timestamps: (0:00) - Legion VIP One-on-One Coaching: https://www.muscleforlife.show/vip (5:23) - Where were you with your fitness journey before you found Legion coaching? (9:28) - What was your body composition like when you started our coaching program? (10:58) - How did your body composition change over your coaching period? (16:14) - Did you stay vegetarian while doing the coaching program? (22:12) - How was your coaching experience? (25:10) - Is there anything else about nutrition that surprised you? (32:12) - What was your diet like during their coaching program? (43:51) - What did your work schedule look like while you were getting coached? (49:10) - Is there anything you would like to add? Mentioned on the show: Legion VIP One-on-One Coaching: https://www.muscleforlife.show/vip

Want to know the most common fitness-related regret? I’ve worked with tens of thousands of people over the years, and the answer is pretty clear: not starting sooner. So, don't let fear and lack of motivation hold you back any longer. In this podcast, you’ll learn how even small changes in your routine can lead to major results. The impact of simple habits like strength training, walking, eating vegetables, reducing sugar intake, and even drinking water is surprisingly large. Press play and discover the secrets to becoming part of the top percentile of fit and healthy Americans. Get ready to transform your life and reach your fitness goals with ease. Timestamps: (0:00) - Please leave a review of the show wherever you listen to podcasts and make sure to subscribe! (3:31) - Legion VIP One-on-One Coaching: https://www.muscleforlife.show/vip Mentioned on the Show: Legion VIP One-on-One Coaching: https://www.muscleforlife.show/vip