Muscle for Life with Mike Matthews

I’m offering a slew of diet and exercise “hacks” that will immediately boost your results. “Hacks” are usually hogwash, but in this case, I’m sharing simple tips and tweaks that can make a big difference in your nutrition and training. Listen to this podcast and let me know your thoughts! Timestamps: 0:00 - Want 125 quick, easy, and delicious “fitness friendly” recipes? Get The Shredded Chef: https://legionathletics.com/products/books/the-shredded-chef/ 3:47 - What are some diet hacks? 6:43 - What are some exercise hacks? 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/

Can you successfully cut without counting calories or macros? What are my thoughts on intermittent fasting? Is MSG bad for you? How do you gain strength without size? What’s a reasonable amount of “incompete” protein in your diet? Should you eat fewer calories on rest days? All that and more in this Q&A podcast. This podcast is a Q&A, but it’s a bit different from the kind you’ll typically find here on Muscle For Life. In my usual Q&A episodes, I take a question from email or Instagram and then fully answer it in an episode of the podcast every week. However, 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 - Find the Perfect Strength Training Program for You: www.muscleforlife.show/trainingquiz 2:13 - Is it possible to go from 16% to 10% body fat without counting macros ? 3:26 - Should we weigh food raw? Does that apply to every food? 3:57 - Favorite overhead tricep movement? 4:04 - Should I separate my cardio sessions from weights? Can I just do cardio after lifting? 4:46 - What are your plans for the recession now that we are through COVID? 5:53 - My form is better with 6-8 reps. Is that still a good rep range for compound lifts? 6:59 - What are your thoughts on intermittent fasting? 7:36 - What is your favorite Whey+ and Pulse flavor? 8:01 - Of total daily protein intake, what do you consider an acceptable amount from incomplete protein sources? 8:53 - Is walking an effective way to lose weight? 9:17 - Do I have to eat less calories on rest days, as my total daily expenditure would be lower? 11:21 - You usually preach 4-6 reps for gaining strength, are you just adding size now? 14:29 - How can I gain strength without size? 15:13 - Best non fitness book you’ve read recently? 16:18 - How bad is MSG for you actually? 17:13 - Would you rather be stuck in an elevator with a tarot reader or a flat earther? 17:45 - I’m a forty year old woman who has never strength trained. Is it too late to gain muscle and strength? --- Mentioned on the Show: Find the Perfect Strength Training Program for You in Just 60 Seconds: http://www.muscleforlife.show/trainingquiz

I’ve had various non-fitness related discussions with my pal Sal Di Stefano (of Mind Pump Media fame) here on the Muscle For Life podcast, but this time we’re combining topics. In this interview, Sal and I chat about the intersection of culture, politics, and health and fitness, and how fear is used to manipulate people. Sound interesting? I don’t want to spoil the discussion, but we cover all sorts of subjects like propaganda in the fitness industry and controlling people with misinformation, toxic masculinity, claims about protein and the environment, veganism, the "body acceptance" movement, government and “conspiracy theories,” and we even speculate on what the future of fitness culture and manipulation in fitness industry might look like. In case you’re not familiar with Sal, he’s a co-host of Mind Pump Media, one of the top fitness podcasts out there. He’s also an author, coach, and repeat guest on my podcast for good reason. While we love to chat about fitness, we also enjoy our conversational jaunts into history, politics, culture, and economics. So, if any of this sounds interesting to you, listen to this podcast and let me know what you think! Oh and beware some of the topics are a bit controversial. So before getting up in arms, remember the discussion is just for fun. :) --- Timestamps: 0:00 - Save 20% on my Phoenix fat-burner! Go to https://buylegion.com/phoenix and use coupon code MUSCLE to save 20% or get double reward points. 9:44 - How do you feel about the progress of misinformation in the fitness industry? 29:03 - Do you think there are good intentions behind misinformation? 42:23 - What are your thoughts about the “noble lies” of the media? 50:15  - What are your thoughts on people who think our conversion is all a conspiracy theory? 1:07:07 - What are your predictions for the next 10 years? 1:09:41 - Do you think we’re going to see a continued trend in America of “living in two different countries?” 1:15:54 - Where can we find you and your work? --- Mentioned on the show: Save 20% on my Phoenix fat-burner! Go to https://buylegion.com/phoenix and use coupon code MUSCLE to save 20% or get double reward points. Dr. Greg Brown on the Science of Transgender Women in Sports: https://legionathletics.com/transgender-sports-controversy/ Sal’s Twitter: https://twitter.com/mindpumpsal Mind Pump Podcast: https://podcasts.apple.com/us/podcast/mind-pump-raw-fitness-truth/id954100822?mt=2

I’m discussing the latest scientific studies on the ways mental fatigue impacts athletic performance, whether caffeine suppresses your appetite, if knee sleeves benefit your performance, and how weightlifting affects visceral fat loss. Listen now to dive into the science! This podcast is another installment in my Research Roundup 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 - Save 20% on my Triton fish oil! Go to https://buylegion.com/triton and use coupon code MUSCLE to save 20% or get double reward points. 3:28 - Does mental fatigue impact athletic performance? 18:27 - What are the effects of knee sleeves? 21:42 - How do you reduce visceral fat? 25:11 - Does caffeine have an impact on appetite? Mentioned on the Show: Save 20% on my Triton fish oil! Go to https://buylegion.com/triton and use coupon code MUSCLE to save 20% or get double reward points. My favorite weightlifting cues: https://legionathletics.com/weightlifting-cues/

Did early humans have a better, more nutritious diet than we do? That’s the idea behind popular “ancestral eating” diets like paleo and primal. The pitch appeals to people who believe “caveman” hunter-gatherers were stronger, faster, more robust, and just plain healthier than our modern-day selves. Is that true, though? Should we be eating like our ancient ancestors, avoiding more modern foods like grains, dairy, and other processed foods? Will it help us live longer or shed fat effortlessly? In this podcast, I’ll answer these questions and address the topic of “evolutionarily-consistent” eating and dieting. 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 . . . What are your thoughts on evolutionarily consistent dieting, including those who claim you can get every nutrient necessary for optimal human health from animals, organ meats, fruit, and honey? --- Timestamps: 0:00 - My free quiz to answer all your diet questions: www.muscleforlife.show/dietquiz 4:11 What is evolutionary consistent dieting? 6:15 - Were cavemen healthier? 16:41 - What are the benefits of evolutionary dieting? --- Mentioned on the Show: Take this free quiz to get science-based answers to all of your diet questions: www.muscleforlife.show/dietquiz

There’s no doubt steroids can help you get bigger, leaner, and stronger, but they’re not exactly safe. They're also stigmatized, which is why many people who use them do so in secret. So why do people use steroids? How effective are steroids and how safe are they? What are the risks of steroids? Can you just do one cycle to get the benefits without the side effects? What’s the best way to come off of steroids and what’s it like to stop taking them? Are they addictive? These are just some of the questions I ask Greg Doucette in this interview. In case you’re not familiar with him, Greg is an IFBB Pro Bodybuilder, world record-holding powerlifter, coach, author, and Youtuber with over 1.5 million subscribers who’s been open about his steroid use over the years. Because I’ve never used these performance enhancing and muscle building drugs, I thought it would be interesting to chat with someone who has. In this podcast, we discuss . . . Perspectives on who should use steroids and who has "the right" to The risks and effectiveness of steroids Why genetics matter even when it comes to steroids The psychology of coming off steroids and how to do it right Why you can't take just one cycle of steroids as a “cheat code” Why some people downplay the risks of steroids And more . . . So if you’re interested in learning about the pros and cons of steroids and what it’s like to come off of these drugs, listen to this interview! --- Timestamps: 0:00 - Legion VIP One-on-One Coaching: https://www.muscleforlife.show/vip 6:35 - What are your thoughts on the transparency of using steroids? 15:08 - What are the risks and benefits of taking steroids? 18:55 - Can you train less intensely and get a nice physique when taking steroids? 24:41 - Is it important for our body chemistry to be compatible with the steroids we take? 28:04 - What has your steroid journey looked like? Why HRT? 32:41 - Do you think people can take steroids for just one cycle? 35:11 - What are your thoughts on people who disagree with the risks of taking steroids? 39:26 - How do you handle the negative comments online? 45:53 - What is the proper way to come off of steroids? 48:54 - Where can you find you and your work? --- Mentioned on the show: Legion VIP One-on-One Coaching: https://www.muscleforlife.show/vip Greg’s Website: www.gregdoucette.com Greg’s YouTube: https://www.youtube.com/channel/UCLqH-U2TXzj1h7lyYQZLNQQ Greg’s Instagram: https://www.instagram.com/gregdoucetteifbbpro/?hl=en

Have you ever garbaged down enough food to sedate an elephant and then worried that you’ve botched your diet? Have you ever skipped a workout or five for whatever reason and then despaired that you’ve derailed your progress? We all have. But none of that actually matters. Listen to this podcast to find out how you can fail over and over in fitness and still succeed. I think you’ll enjoy this episode! Timestamps: 0:00 - Please leave a review of the show wherever you listen to podcasts and make sure to subscribe! 2:48 - My award-winning fitness books for men and women: https://legionathletics.com/products/books/ Mentioned on the Show: My award-winning fitness books for men and women: https://legionathletics.com/products/books/

Will cutting “waste” your newbie gains? Is adrenal fatigue real? Are knee sleeves necessary? Do I ever get bored of my workout routine? Should you take every set to failure? Can foam rolling help muscle growth? Should you increase energy flux? All that and more in this Q&A podcast. This podcast is a Q&A, but it’s a bit different from the kind you’ll typically find here on Muscle For Life. In my usual Q&A episodes, I take a question from email or Instagram and then fully answer it in an episode of the podcast every week. However, 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 3:11 - Does cutting make our body less responsive to training? 5:21 - What is best, 4x10 reps or 3x4-6 reps? 12:19 - Do you get bored of your workout routine? 12:58 - Do you have any advice for sleep apnea? 13:43 - What were your calories on your last cut? 15:15 - Do you consider knee sleeves necessary for squatting? 15:46  - Is it possible to plateau in a weight loss journey if you don't eat enough protein? 16:12 - Should I be bracing my muscles when I’m lifting or should I be loose and tensionless? 17:41 - Is it good or bad to take every set to failure? 19:31 - Why can’t we all stop hating each other and just get along? 20:18 - Is adrenal fatigue a real thing? 21:25 - What are your thoughts on occasionally training for a pump because I enjoy it? 22:09 - Can cold showers after a workout blunt inflammation response? 23:06 - What are your thoughts on energy flux? 27:36 - Does foam rolling after a workout help with muscle growth? --- 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!

Steve MagnessHave we been thinking about real toughness the wrong way? How can we reliably and practically build our resilience beyond “just pushing through” to overcome challenges? These are the questions Steve Hall explores in his latest book, Do Hard Things, and it’s what we talk about in this interview. This book is Steve’s attempt to help athletes, parents, business leaders, and everyone in between navigate life’s difficult moments. Gritting your teeth and pushing through the pain aren't always the best approaches, and Steve has explored the science and psychology behind real resilience and shares it in this book. He provides a roadmap for dealing with life’s challenges and achieving high performance that makes us happier, more successful, and better people. In case you’re not familiar with Steve, he’s a performance scientist and expert who coaches both Olympic athletes and executives. He’s also the author of many books, including Peak Performance (with Brad Stulberg), The Passion Paradox, and The Science of Running. All this is why he’s been on my podcast before, and why I was excited to have him back on. In our discussion, we chat about . . . Being creative, writing books, and boredom Misattribution of physiological signals How to change negative self talk and “create space” Why you should do hard things to cultivate inner strength Balancing doing hard things with recovery And more . . . So if you’re interested in flipping the script on what it means to be resilient, you don’t want to miss this interview! Timestamps: 0:00 - The Little Black Book of Workout Motivation: https://legionathletics.com/products/books/the-little-black-book-of-workout-motivation/ 4:35 - Do you like to work on one project at a time or several projects? 6:56 - What are your thoughts on doing creative work when you’re bored? 11:10 - What are some tips for getting into the creative mindset? 16:47 - Why did you want to write a book on this topic? 20:30 - What are some of the tools to handle life’s challenges? 31:56 - Can you give us examples of how you can change negative self talk to positive? 40:42 - What are your thoughts on doing hard things and experiencing discomfort? 45:14 - What are your thoughts on balancing relaxation and doing hard things? 59:20 - Where can we find you and your work? 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/ Do Hard Things: https://www.amazon.com/gp/product/B09GRDXXCP/?tag=mflweb-20 Steve’s Website: www.stevemagness.com Steve’s Twitter: https://twitter.com/stevemagness Steve’s Instagram: www.instagram.com/stevemagness

Can adding a minimal amount of walking enhance your results by 50%? Does ginseng boost testosterone? Do artificial sweeteners enhance or inhibit weight loss? What type of lifting cues work best? I’m covering the latest research on these topics in this podcast. This podcast is another installment in my Research Roundup 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 - Save up to 30% during our big Labor Day Sale! https://buylegion.com/ 2:39 - Can boosting your step count make your cardio workouts more effective? 9:03 - How can weight lifting cues help during training? 13:20 - What are the effects of artificial sweeteners? 19:13 - Does ginseng boost testosterone? Mentioned on the Show: Save up to 30% during our big Labor Day Sale! Go to buylegion.com and use coupon code MUSCLE to save 20% on any non-sale items or get double reward points! My favorite weightlifting cues: https://legionathletics.com/weightlifting-cues/