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 Kyle Hunt on “powerbuilding” for getting bigger and stronger, a monologue on beating food cravings, and a book club episode with my top takeaways from Peak Performance. 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: Kyle Hunt on Using “Powerbuilding” to Get Bigger and Stronger (Originally published 6/29/2020) How to Beat Food Cravings and Stick to Your Diet (Originally published 7/1/2020) Book Club: Peak Performance by Brad Stulberg and Steve Magness (Originally published 9/29/2017) And we’ll be starting with number one, Kyle Hunt on Using “Powerbuilding” to Get Bigger and Stronger. Timestamps: 0:00 - Find the Perfect Strength Training Program for You: www.muscleforlife.show/trainingquiz 1:36 - Kyle Hunt on Using “Powerbuilding” to Get Bigger and Stronger 10:55 - How to Beat Food Cravings and Stick to Your Diet 19:06 - Book Club: Peak Performance by Brad Stulberg and Steve Magness Mentioned on the Show: Find the Perfect Strength Training Program for You in Just 60 Seconds: http://www.muscleforlife.show/trainingquiz

This podcast is a bit different because rather than interviewing a guest, I’m sharing an interview of me. Specifically, I recorded a webinar for students at Oxford Brookes University in the UK, in which I shared business advice for students who wish to start a health or fitness business or for fitness professionals who wish to grow their existing business. I was interviewed by professor Paul Hough, a Senior Lecturer in Sport and Exercise Science at the university. Not only is he a fellow author, but he’s worked with elite-level athletes in tennis and Formula One, and published several studies in academic journals. In our discussion, we chat about . . . Writing books (and why you need to enjoy it if you're going to do it) How to use content marketing to help people The time management structure I use for projects and my daily schedule My system for taking notes on what I read How I deal with procrastination My favorite part of being an entrepreneur Marketing, "micro yeses,” and how to price your goods and services And more . . . So, if you have your own health and fitness business or are interested in starting one, or you’re just curious to hear a bit of my story and about the business side of my work, you’re going to enjoy this podcast! Timestamps: 0:00 - Save up to 30% during our big Labor Day Sale! https://buylegion.com/ 7:23 - What do you attribute the success of your first book to? 14:35 - Do you think there is pressure for new trainers to write books? 24:00 - What time management strategies do you use to manage all the projects you’re involved with? 37:24 - Do you ever procrastinate? 40:10 - Do you use a calendar or a to-do list? 44:31 - What is your favorite aspect of being an entrepreneur? 51:12 - When you say that your supplements aren’t necessary, is it to be different or is it a philosophy you’re passionate about? 57:50 - How do you place monetary value on your servicing when establishing a business? How do you place yourself competitively without undervaluing yourself? 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!

One of the most controversial topics in fitness is whether you should allow your knees to go over your toes during the squat. Some say that allowing your knees to extend beyond your toes will cause knee pain and injury, while others say preventing your knees from traveling forward is the real problem. Who’s right and what does science say about this topic? Listen to this podcast to learn the answer, along with my tips on how to squat safely and keep your knees healthy and pain-free! --- 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! 3:16 - Why is knees over toes when squatting highly debated? 8:17 - What are some tips to avoid knee pain when squatting? --- 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 my daily supplement regimen? How long does it take to go from skinny to jacked? How can you stay motivated during a long period of weight loss? What’s better, LISS or HIIT? Is it worth going to a chiropractor? Is 10,000 steps per day a good walking goal? 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 quiz to answer all your diet questions: www.muscleforlife.show/dietquiz 1:48 - What was wrong with your shoulders and how did you fix it? 6:33 - How many of your supplements do you take daily? 10:01 - How many years will it take me to get from skinny to jacked? 10:21 - What are your thoughts on Elon Musk buying Twitter? 10:52 - What is your favorite razor for shaving? 11:22 - What is the best way to keep motivation when on a weight loss journey? 13:20 - Is LISS cardio better than HIIT for losing weight? 14:23 - What are your thoughts on Carnivore MD? 15:44 - Is it normal to feel more sore after workouts during a cutting phase? 16:51 - What are your thoughts on 10k steps a day? 17:14 - Are you still trying to learn German? 18:41 - Are chiropractors worth it for gym goers? 19:18 - Does intermittent fasting reduce testosterone for young young men? --- Mentioned on the Show: Take this free quiz to get science-based answers to all of your diet questions: www.muscleforlife.show/dietquiz

In this podcast, I interview Josh, who I coached through his weight loss journey to lose 50 pounds, get in the best shape of his life, and learn the skills and habits to stay that way for life. Josh has always struggled with his weight. He was one of the biggest kids in his class ever since grade school and stayed that way until he was a teenager. Eventually he lost some weight, but because he didn’t know the fundamentals of energy balance, macronutrients, and strength training, he kept rebounding when his home life got busier, his job got more stressful, or when he just became complacent and reverted to old habits. Well, one day at the gym (where Josh and I met and became friends), he asked me to just tell him what to eat to lose weight. Without explaining any of the science, I gave him a dead simple plan of a calorie range and a protein target. He was shocked at the simplicity. But he followed the plan and immediately started seeing results. Since then, he’s worked with my team to go from 250 pounds down to 200 pounds, and his relationship with food has completely changed. He no longer views delicious, calorie-dense junk foods as rewards for cardio, gets “hangry,” or binges. And best of all, he’s been able to maintain his new physique and feel great in his clothes. So in this interview, Josh and I chat about his story of how he finally got in shape, and learned how to prevent rebound weight gain, maintain habits while busy with family life and work, and change the way he views food and nutrition. 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 7:15 - What has your fitness journey been like since we met? 25:23 - How has your relationship with food changed? 33:39 - Have you noticed benefits in other areas in your life? 45:53 - What is next in your fitness journey? 47:51 - How have you dealt with cravings? Mentioned on the show: Legion VIP One-on-One Coaching: https://www.muscleforlife.show/vip Legion Whey+ Protein Powder: 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 training program if you have minimal time? Does foam rolling enhance recovery? Are activity trackers accurate enough to help you estimate calories burned? Do rack pulls (partial deadlifts) help you get stronger? I’m covering the latest research on these topics is 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 - The Little Black Book of Workout Motivation: https://legionathletics.com/products/books/the-little-black-book-of-workout-motivation/ 4:02 - How do you make the most of training if you have little time? 15:42 - How can partial range of motion deadlift training help you get stronger? 23:50 - Does foam rolling help your muscles recover after training? 27:57 - Are activity trackers an accurate way to estimate calorie expenditure? --- 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/

The bench press is a staple of strength training and hypertrophy programs. However, some people claim that it’s dangerous and that its benefits aren’t worth the risks, especially for the shoulders. Is that true though? Is the bench press an injury waiting to happen? In this podcast, I’ll answer that and provide my tips for bench pressing as safely and effectively as possible. 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 . . . The risks posed to the shoulders outweigh the benefits of the bench press. --- Timestamps: 0:00 - My free meal planning tool: buylegion.com/mealplan 2:46 - What is the barbell bench press? 4:21 - What are the downsides and risks of bench pressing? 6:31 - How do you bench press correctly? 12:33 - How should I program bench pressing into my training? 21:35 - What are some tips to bench press without creating shoulder pain? --- 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!

Breathing might sound like a boring topic. It’s our most basic biological function, and something we do unconsciously every day. So, it may seem shocking that a book with the title Breath could become a New York Times bestseller. The reality is breathing is a lot more fascinating than many people realize, and how you do it can have drastic effects on your health. That’s something James Nestor (the author of Breath) discovered while researching his book, which explores how humans have lost the ability to breathe properly and how it affects our health in various ways, including snoring, sleep apnea, asthma, autoimmune disease, and allergies. And all that is why I invited James onto the podcast to discuss this often-ignored aspect of everyday life and how we can change our breathing habits to improve our lives. In this interview, James and I discuss . . . Why you’re probably a mouth breather (even if you think you’re not) How breathing affects sleep and what you can do to fix snoring Resonant, coherent breathing and how it affects mental and physical health Tips on how to breathe and what to do in between sets in the gym And more . . . In case you’re not familiar with James, he’s an author and journalist who has written for Scientific American, Outside Magazine, BBC, The New York Times, The Atlantic, National Public Radio, and more. So, if you're at all curious how your breathing technique is affecting your health, and what you can do to improve your breathing patterns, sleep, and more, don’t miss this podcast! --- Timestamps: 0:00 - Try Recharge today! Go to https://buylegion.com/recharge and use coupon code MUSCLE to save 20% or get double reward points! 4:06 - What inspired you to write the book Breath? 5:17 - Why are we the worst breathers? 10:22 - What are some of the negative effects of bad breathing habits? 12:03 - Can you explain “mouth taping”? 14:32 - How does mouth tapping while sleeping affect sleep cycles and stress levels? 16:16 - Can we train ourselves to breathe better? 19:04 - Do you recommend any breathing routines? 20:41: - What do you mean by breathing at a slower rhythm 25:01 - Can you explain some mouth taping techniques? 28:57 - Are there some symptoms of mouth breathing during your sleep? 31:39 - How to deal with tape adhesive? 41:52 - Is there anything you would like to add? 47:26 - Do breathing techniques benefit recovery during workouts? 50:57 - Where can we find you and your work? --- Mentioned on the show: Try Recharge today! Go to https://buylegion.com/recharge and use coupon code MUSCLE to save 20% or get double reward points! Breath: https://www.amazon.com/Breath-New-Science-Lost-Art/dp/0735213615/?tag=mflweb-20 James Nestor’s Website: www.mrjamesnestor.com

Many people believe a lot of different things can make them fat. Common culprits are stress, bad gut bacteria, hormones, genetics, slow metabolisms, insulin, large plates and bowls, alcohol, and even undereating. So what’s the real cause? What actually makes people fat? You’re going to find out in this podcast. Timestamps: 0:00 - Please leave a review of the show wherever you listen to podcasts and make sure to subscribe! 1:30 - 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

How can dead hangs reduce shoulder pain? Is genetic testing worth it for health purposes? How can you get biceps veins and increase vascularity? Are there limits to progressive overload? Should you use a sauna before or after training? Does cryotherapy improve recovery? How can you stay satiated while on a diet? How can you model healthy behavior for kids? 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 2:02 - Why is Legion’s Casein+ the only thing I taste while having covid? 2:52 - Do you recommend genetic testing for health reasons? 5:11 - Is vegan protein a source of vegetables? 7:48 - What are your thoughts on the Will Smith and Chris Rock incident? 8:18 - What do you think your shoulder pain was a result of? 11:39 - How can I feel full during a calorie deficit? 15:54 - Is there a limit to progressive overload? 17:08 - Do you have any advice for modeling healthy behaviors for kids? 18:56 - Do you recommend any fat burners that actually work? 20:17 - How to increase bicep veins and visual vascularity? 20:52 - Does cryotherapy work? 22:52 - What are your predictions for the year 2030? 23:06 - What are your most recommended history books? 25:05 - Should I use the sauna before or after workout? 25:25 - If you could only choose one Legion product what would it be? 23:44 - Should I take Pulse before all my workouts or just lifting? 27:07 - What do you love most about your wife? Mentioned on the Show: Find the Perfect Strength Training Program for You in Just 60 Seconds: http://www.muscleforlife.show/trainingquiz