Muscle for Life with Mike Matthews

It’s not news that the fitness industry is filled with misinformation. Whether it’s coming from supplement peddlers spewing pseudoscience or fake natties touting the benefits of living like a hunter-gatherer, the fitness space can be tough to navigate (and especially for newcomers). Who can you trust and who makes an effort to seem trustworthy, but is really just wanting to sell you something? That’s why my guest, Tony Coffey of Train Bloom, and I are discussing in this podcast interview. Tony is a coach, educator, public speaker, and a prominent voice in the evidence-based fitness space on social media, which is why we’re proud to have him as a Legion Athlete. It’s also why he’s the perfect guest to discuss fitness red flags as a lot of what’s wrong with the fitness industry is disseminated on social media. In this interview, Tony and I discuss . . . - “Red flags” and “green flags” when it comes to fitness influencers - The rise of social media, why it’s so easy to find misinformation, and the difficulty in finding reliable information - The problem with absolutism - The importance of looking at counter arguments and being open to changing your mind - The growth of evidence-based fitness and “abstract surfers” and “PubMedders” - And more . . . So, if you’re interested in learning about what’s wrong with the fitness industry and how to navigate the social media landscape to find reliable people to follow and content to consume, check out this podcast and let me know your thoughts! Timestamps (0:00) - Legion VIP One-on-One Coaching: https://www.muscleforlife.show/vip (16:15) - What are some red flags you see on social media? (45:49) - What are some red flags around fat loss? Mentioned on the Show: Legion VIP One-on-One Coaching: https://www.muscleforlife.show/vip Tony’s Website: trainbloom.com Tony’s Instagram: https://www.instagram.com/trainbloom/ Tony’s TikTok: https://www.tiktok.com/@trainbloom

Whether you're squatting the bar or a pile of plates, if you're in the gym, you deserve to be there. To take up space. To take up time. Anyone who tries to make you feel otherwise can choke on a rusty spoon. Listen to this podcast for a bit of motivational inspiration! Timestamps: (0:00) - Please leave a review of the show wherever you listen to podcasts and make sure to subscribe! (2:48) - Want 125 quick, easy, and delicious “fitness friendly” recipes? Get The Shredded Chef: https://legionathletics.com/products/books/the-shredded-chef/ Mentioned on the Show: Want 125 quick, easy, and delicious “fitness friendly” recipes? Get The Shredded Chef: https://legionathletics.com/products/books/the-shredded-chef/

What’s my favorite type of cardio? Should you take cold showers after your workouts? My advice for starting a business. When is Legion’s energy drink coming? How much sodium should you eat? Tips for reading on your phone. Is popcorn a healthy snack? All 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) - My free meal planning tool: buylegion.com/mealplan (3:46) - What are you thoughts on cold showers after workouts? (5:17) - Where do you see humanity in 100 years in the future? (6:45) - Where do you get your fitness knowledge? (7:30) - How does using beer and wine in cooking affect the calories in cooking if alcohol gets burned off? (8:26) - Is there any chance you could remove sunflower lecithin from Legion supplements? (9:21) - What were your steps to reach financial freedom? (17:58) - House of the Dragon or The Rings of Power? (18:57) - How should a man find a decent woman in this messed up world? (20:11) - What is your sodium intake recommendation? (20:48) - When will you release a Legion energy drink? (21:36) - What is your favorite type of car? (23:57) - Is popcorn a horrible snack? (24:10) - What is your favorite type of cardio? (26:24) - What does your hair routine look like? (26:40) - What are some tips for reading your phone without straining your neck or eyes? (27:00) - How do I start a business? 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!

Can you live longer by changing the way you eat? There are many claims out there about intermittent fasting and its impact on health and longevity. Some people say you can extend your lifespan just by rearranging the time window of when you eat every day. Is that true, though? What does science say about fasting in humans and its effects on how long you’ll live? Rather than examining this myself, I invited an intermittent fasting expert, Dr. Grant Tinsley, to explore the topic. Grant has been on the podcast before to discuss body fat measurement techniques, but as a scientist who’s been involved in many time-restricted feeding studies on athletes, he’s the perfect guest for this topic. Grant is an Associate Professor at Texas Tech University, the Director of the Energy Balance & Body Composition Laboratory, and is a Certified Strength and Conditioning Specialist (CSCS) and Certified Sports Nutritionist (CISSN). He has over 150 peer-reviewed journal articles and abstracts, with his major research interests being sports nutrition strategies, body composition assessment techniques, and intermittent fasting in active populations. Grant and I chat about . . . - The role of mTOR, AMPK, and sirtuins in aging - Metabolic age versus chronological age - Rodent metabolism and why we can't apply research in animals to humans - Autophagy, how long it takes to ramp up with fasting, and whether it matters - Who should try fasting and who could potentially benefit - Fasting's effects on muscle retention - And more . . . So, if you’re interested in the science of fasting’s effects on longevity and how seriously you should take bold claims about lifespan and time-restricted feeding, check out this podcast and let me know your thoughts! Timestamps (0:00) - Try Whey+ risk-free today! Go to buylegion.com/whey and use coupon code MUSCLE to save 20% or get double reward points! (5:45) - Is intermittent fasting essential for overall health and longevity? (10:11) - What are some of the things that people are looking at in research and are being extrapolated into humans? (16:05) - What are your thoughts on the validity of metabolic aging? (22:36) - What are the benefits of fasting? (25:44) - What are some reasons I should consider fasting? (27:26) - What are your thoughts on fasting increasing longevity? (35:23) - How long do you have to fast for to make a meaningful health difference? (41:25) - Does fasting cause muscle loss? (49:03) - What are your thoughts on the importance of minimizing mTOR to maximize longevity? (1:01:30) - Where can people find you? 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! Grant’s Instagram: https://www.instagram.com/grant_tinsley_phd Grant’s Website: www.granttinsley.com

Mushroom supplements are more popular than ever. For really the last couple of years more and more influential people have been claiming that these supplements offer a wide range of benefits including improving your cardiovascular, metabolic, and brain health, reducing your risk of disease and dysfunction, improving athletic performance, and much more. But not everyone is so gung-ho about them. Fungi skeptics claim that the benefits of these supplements are often oversold and are not scientifically proven. Instead, they're based more just on folk wisdom rather than hard evidence. So in this podcast, you’re going to hear evidence-based answers. We’re going to talk about who is right, or at least who is more right than wrong given the current weight of the total evidence available to us. And I’ll be covering several types of popular mushroom supplements, including reishi, turkey tail, shiitake, chaga, lion's mane, and cordyceps. So tune in! 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! (3:26) - What are the benefits of the reishi mushroom? (7:11) - What are the benefits of turkey tail mushroom supplements? (8:10) - Do shiitake mushrooms have any health benefits? (8:57) - What are the benefits of the chaga mushroom? (10:23) - What are the benefits of lion's mane mushroom supplements? (11:55) - Are cordyceps mushrooms beneficial? 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!

I’ve long recommended limiting your saturated fat intake to no more than 10% of your total daily calories. Some people disagree with this, though. In fact, a popular position these days is that saturated fat is a “superfood” and you can eat as much as you want if it’s from certain unprocessed foods. Is that true? What does science say? Does saturated fat cause cardiovascular disease? Is saturated fat from unprocessed food like meat and dairy “good” or “bad”? 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 . . . - Saturated fat in unprocessed foods like beef and dairy is healthy. Timestamps: (0:00) - Find the Perfect Strength Training Program for You: www.muscleforlife.show/trainingquiz (4:31) - What are saturated fats? (5:42) - Are saturated fats a cause of cardiovascular disease? (21:14) - Is it dangerous to consume saturated fats? (22:24) - What are your thoughts on LDLC and cardiovascular disease? 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 Fernando, who read my book Bigger Leaner Stronger and joined my one-on-one coaching program to take his health into his own hands, lose over 55 pounds, and get leaner and stronger than ever before. The improvements to his physique are obvious, but more importantly, Fernando built a more resilient body that made him capable of not only playing with his kids, but taking up mountain biking and avoiding injury. And what he learned about nutrition not only fixed his relationship with food, but allows him to adjust his diet to his needs and get results on command. This is his story. Before finding my work, Fernando was over 230 pounds, sedentary, and so out of shape that he couldn’t play with his kids. That was the trigger that motivated him to finally make a change. He read my book Bigger Leaner Stronger and joined my coaching program, and over the next year, made dramatic improvements to his physique, health, and mindset. In this interview, Fernando and I chat about . . . - How he fixed his relationship with food - How he strategized cheat meals to not derail his progress - became in control of his health - How he used his fitness not only to avoid previous everyday pains, but avoid future injuries - How he used fitness to take up a new, active hobby, not just to look good - Trusting the process, enjoying the journey, and learning to be good enough (not perfect) - And more . . . So if you’re looking for a jolt of inspiration and like motivational stories, definitely listen to this episode. Timestamps: 0:00 - Legion VIP One-on-One Coaching: https://www.muscleforlife.show/vip 12:29 - When did you decide to make a change? 14:29 - What were your numbers after following Bigger Leaner Stronger and joining our coaching program? 20:11 - What’s your weekly workout routine? 22:46 - How did my program change your relationship with food? 32:20 - How did you avoid hunger when you were cutting? 39:13 - Did you have any cheat meals? 42:22 - Did anything surprise you with your transformation? 51:42 - Is there anything else you’d like to add? Mentioned on the show: Legion VIP One-on-One Coaching: https://www.muscleforlife.show/vip

Some people will feed your fears and mock your missteps. Let them. Let them see you take a stand anyway and overcome the odds. Listen to this podcast for a bit of motivational inspiration! Timestamps: (0:00) - Please leave a review of the show wherever you listen to podcasts and make sure to subscribe! (2:48) - Find the Perfect Strength Training Program for You: www.muscleforlife.show/trainingquiz Mentioned on the Show: Find the Perfect Strength Training Program for You in Just 60 Seconds: http://www.muscleforlife.show/trainingquiz

Why are calves so hard to grow? Are cool downs necessary? Can Bulgarian split squats replace barbell squats? When will I do a live, in-person meet-and-greet? Why do some people find the carnivore diet so helpful? How can you maintain progress while on an international vacation? All 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) - My free quiz to answer all your diet questions: www.muscleforlife.show/dietquiz (1:54) - Boxers or briefs? (2:15) - Why are your workouts so boring? (5:12) - Is experimenting with testosterone worth it? (7:48) - Cable flyes or dips? (8:09) - Why are calves so hard to grow? (10:29) - How can I pay you back for changing my life? (11:20) - How important are cool downs? Can I skip them? (12:29) - Why did you jack up the price of your protein powder? (14:39) - Should a 145 pound man with 14% body fat lifting for the first time start with a bulk or a cut? (19:03) - Does the progressive overload principle apply to accessory exercises? (21:24) - What can I do to maintain my progress while on an international vacation? (22:16) - Would you ever do a U.S. meet and greet “tour” of some sort? (23:09) - Why do you think the carnivore diet has so many positive testimonials if it’s mostly bs? (24:33) - When is Bigger Leaner Stronger Vol. 4 coming out? (26:44) - Are Bulgarian split squats a permanent substitute for the barbell back squat? (27:23) - How should you incorporate a 1 rep max into your routine? (28:51) - Would you do 4-6 reps even for isolation exercises? (30:23) - Is it common that 10 reps of deadlift feels like hell in Beyond Bigger Leaner Stronger? Mentioned on the Show: Take this free quiz to get science-based answers to all of your diet questions: www.muscleforlife.show/dietquiz

Whether you realize it or not, you’re operating according to a worldview. Your thoughts, emotions, and behaviors are all influenced by how you make sense of the world, and so, that worldview determines your quality of life. If that concept sounds interesting, and if you enjoyed my previous philosophical conversations with my friend Pat Flynn, you’re going to enjoy this podcast. Pat is a repeat guest not only because I find our discussions entertaining, but I’ve gotten great feedback from listeners who like hearing about these deeper, philosophical topics we wade through. Plus, I believe examining these “big” questions can help us live a better life. Not only is Pat a fitness guru with an expertise in kettlebells, but he’s an author, philosopher, and host of multiple podcasters. Specifically, his Philosophy For the People podcast aims to breakdown difficult ideas and make them more accessible, so he’s the perfect guest to discuss these health-adjacent topics. In our discussion, we talk about . . . - What a worldview is and why it matters - The fallacy of Bulverism - Personal responsibility and how much can you change your worldview - The problem of evil and whether suffering is necessary - How to make sense of scenarios involving “dueling experts” - And a lot more . . . So, if you’ve never thought much about your worldview, want to learn more about what it is and why it matters, or if any of this just makes you curious, listen to this podcast! Timestamps: (0:00) - Legion VIP One-on-One Coaching: https://www.muscleforlife.show/vip (4:43) - What are your thoughts on worldviews and how that impacts our quality of life? (11:06) - How do you define a worldview? (12:34) - What’s the difference between polytheism and pantheism? (33:00) - Do you need to believe in an ultimate meaning to life to do the “right thing” and to be a “good person”? (46:59) - How much is someone’s worldview a reflection of who they are? (58:12) - What are your thoughts when something bad happens to someone? Do you think they did something to cause that? (1:02:22) - If something bad randomly happens to you, how do you interpret that? (1:03:38) - Is there anything else you would like to add? (1:05:33) - Do you have any resources for people who are new to all of this? Mentioned on the Show: Legion VIP One-on-One Coaching: https://www.muscleforlife.show/vip Philosophy For the People podcast: https://podcasts.apple.com/us/podcast/philosophy-for-the-people/id1639532152 The Pat Flynn Show: https://podcasts.apple.com/us/podcast/the-pat-flynn-show/id1253261458 Chronicles of Strength: https://www.chroniclesofstrength.com/