Muscle for Life with Mike Matthews

“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. --- Mentioned on The Show: Books by Mike Matthews: https://legionathletics.com/products/books/ --- Want free workout and meal plans? Download my science-based diet and training templates for men and women: https://legionathletics.com/text-sign-up/

What’s the deal with athletic footwear? On the one hand, you have fancy, expensive running and sports shoes coming out every couple of months claiming some new technological “breakthrough” for more comfort, safety, and even performance. And then you have the crowd that dismisses those products as pure marketing puffery and that swears by minimalist shoes for all athletics or even none at all. What are we supposed to make of this? I’m no expert when it comes to running or the best footwear for healthy feet, so I invited someone onto the podcast who is. Specifically, my guest is Steven Sashen, who’s a Masters All-American sprinter—meaning he’s one of the fastest men over the age of 50 in the US—as well as the founder of Xero Shoes, a brand dedicated to designing thin and flexible shoes for walking, running, and all other athletic activities. In this episode, we chat about . . . The truth behind the “Big Shoe” marketing machine Why more padded shoes can be worse for your joints How to pick a good training shoe What people with flat feet should do The benefits of strengthening your feet with "natural movement" How to transition to minimalist shoes And more . . . So, if you want to learn about how to build stronger, healthier feet, listen to this episode! 4:31 - Is it better to run barefoot or with shoes? 11:26 - Are padded shoes worse for you than running barefoot? 13:12 - What is the proper method of running? 17:35 - Why is it hard to run properly with a fancy pair of running shoes? 29:33 - What about people with flat feet? 30:35 - What are some other benefits of strengthening your feet? 39:32 - Are there any tips for transitioning from fancier shoes to a more minimalist approach? Mentioned on The Show: Books by Mike Matthews: https://legionathletics.com/products/books/ https://xeroshoes.com/ https://www.instagram.com/xeroshoes/ Steven's Podcast - The MOVEMENT Movement: https://podcasts.apple.com/us/podcast/the-movement-movement/id1456342261 Want free workout and meal plans? Download my science-based diet and training templates for men and women: https://legionathletics.com/text-sign-up/

Mosy around any gym, and you’ll see some dudes lifting heavyweights they can't even lift. And a few questions come to mind. Is he really getting anything out of those reps? Is he just doing that to stroke his ego? Should I train like that? Some say yes, that partial reps, or repetitions where you only complete part of the movement, lead to superior gains in strength and size. Others say that unless you take every single rep in your training through the full range of motion, you’re cheating. This pretty much sums up their view: "Your reps are partial and you should feel bad." The truth? They’re both wrong, and you’re going to learn why in this podcast. By the end of this episode, you’ll know the pros and cons of a partial and full range of motion reps, how each affects muscle growth, and when you should and shouldn’t use both in your training. 3:12 - What is a partial rep? 6:02 - Why do people do partial reps? 7:20 - Do partial reps make sense? 18:01 - How do you program in partial reps? Mentioned on The Show: Books by Mike Matthews: https://legionathletics.com/products/books/ Want free workout and meal plans? Download my science-based diet and training templates for men and women: https://legionathletics.com/text-sign-up/

I’ve churned through over 150,000 emails, social media comments and messages, and blog comments in the last 6 years.And that means I’ve fielded a ton of questions.As you can imagine, some questions pop up more often than others, and I thought it might be helpful to take a little time every month to choose a few and record and share my answers.So, in this round, I answer the following three questions:“I burn a lot of calories at work and have a hard time gaining weight and training hard because of low energy levels. What should I do?”“I wake up tired even when I sleep 7 or 8 hours. What can I do?”“Have you had any long term training beliefs changed by research in the last year or two?”If you have a question you’d like me to answer, leave a comment below or if you want a faster response, send an email to mike@muscleforlife.com.4:22 - “I burn a lot of calories at work and have a hard time gaining weight and training hard because of low energy levels. What should I do?”28:28 - “I wake up tired even when I sleep 7 or 8 hours. What can I do?”43:13 - “Have you had any long term training beliefs changed by research in the last year or two?”---Mentioned on The Show:Shop Legion Supplements Here:https://legionathletics.com/shop/Want free workout and meal plans? Download my science-based diet and training templates for men and women: https://legionathletics.com/text-sign-up/

I’ve recorded hundreds of episodes of Muscle for Life on a huge variety of things related to health, fitness, and lifestyle, ranging from the basics of diet and exercise like energy and macronutrient balance and progressive overload and training frequency and volume to fads like the ketogenic and carnivore diet and collagen protein to more unfamiliar territories like body weight set point and fasted cardio.Some episodes resonate with my crowd more than others, but all of them contain at least a few key takeaways that just about anyone can benefit from (that’s what I tell myself at least).And as cool as that is, it poses a problem for you, my dear listener:Ain’t nobody got time for that.Well okay, some people do make the time to 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 get a little better inside and outside the gym.People have also been saying they’d like me to do more shorter, multi-topic episodes, like my Q&As.And so I got an idea: how about a “best of” series of podcasts that contains a few of the most practical and compelling ideas, tips, and moments from my most popular episodes?This way, people who are new to the show can quickly determine if it’s for them or not, and those who enjoy what I’m doing but don’t have the time or inclination to listen to all of my stuff can still benefit from the discussions and find new episodes to listen to.So, in this episode of The Best of Muscle for Life, you’ll be hearing hand-picked morsels from three episodes:1.Bret Contreras on Understanding Nutrition & Exercise Science (Originally published March 3, 2017)2.How to Lose Fat Faster With Fasted Cardio (and Keep Your Muscle)  (Originally published October 31, 2018)3.Motivation Monday: How to Use “Environment Design” to Accomplish Your Goals Easier and Faster (Originally published Sept 17, 2018)And we’ll be starting with number one, Bret Contreras on Understanding Nutrition & Exercise Science.5:45 - Bret Contreras on Understanding Nutrition & Exercise Science16:01 - How to Lose Fat Faster With Fasted Cardio (and Keep Your Muscle)25:35 - Motivation Monday: How to Use “Environment Design” to Accomplish Your Goals Easier and Faster---Mentioned on The Show:Shop Legion Supplements Here:https://legionathletics.com/shop/---Want free workout and meal plans? Download my science-based diet and training templates for men and women: https://legionathletics.com/text-sign-up/

Politics and religion—the two taboo topics you’re never supposed to bring up on a first date. Podcasting is similar. Unless your show is explicitly on either of these subjects, as soon as you even comment on them, the “stay in your lane” comments and emails start flying. Well, I’ve never been one for orthodoxy, so here we are, with yet another deviation from the usual fitness content—a discussion with my friend and fellow podcaster and author Pat Flynn on religion, and specifically why us moderns should care about it more, not less. In case you’re not familiar with Pat, he’s a fitness expert known for his kettlebell prowess, a podcaster, and author with several books to his name, including his most recent How to Think About God, which is an illuminating, philosophical look at faith. Pat’s also a philosopher by training who has made the spiritual trek from atheism to catholicism, so he has not only read widely and thought deeply about this stuff, he also understands what it’s like to be all over the spectrum on the many issues that religion touches. In this episode, Pat and I discuss . . . Whether having religious beliefs is inherently good The personal and societal benefits of religion and why you should care Child molestation and cover-ups in the Catholic church Why God permits evil to exist and whether we have an obligation to fight it The principle of illumination and Pascal's wager And more . . . So, whether you’re religious or not, if you’re committed to flourishing to the best of your ability, and certainly if you’ve enjoyed other episodes I’ve done with Pat Flynn, I think you’ll like this one. Press play and let me know your thoughts! 12:37 - Do you think religion in general is good? Do you think having some kind of religion is better than having none? 17:39 - Do you think religion has benefits on a societal and personal level? 38:26 - What if islam becomes the number one religion in the world? What does that mean? 40:40 - What does indefectibility mean? 52:25 - What are your thoughts on what’s happening with child molestation inside the catholic religion? 1:03:38 - Do you think we have an imperative to fight evil? 1:11:29 - Have you ever thought that maybe one day the religion you believe in might be wrong? Would you give up that religion if you knew it was wrong? 1:17:26 - How can you determine for yourself what religion is true to you without becoming a professional philosopher? 1:21:17 - What if you’re wrong? 1:32:57 - Where are some good resources for people who want to know more about catholicism? --- Mentioned on the show Shop Legion Supplements Here: https://legionathletics.com/shop/ Articles and Docs Pat Mentioned: https://docs.google.com/document/d/1AAPQ9UAoKjN6kItIozrPggVqXkg156mfDuJhZd3Hdqk/edit https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3671693/ --- Want free workout and meal plans? Download my science-based diet and training templates for men and women: https://legionathletics.com/text-sign-up/

As a woman, you face some challenges that guys don’t. One of the most obvious is the menstrual cycle. Not only can this affect your mood and daily routine, but it can also throw your diet and training plans for a loop. If you’ve read anything about the science behind good ol’ Aunt Flo, then you probably know that it can affect your metabolism, how easily your body stores fat, and your appetite. Your hunger and cravings intensify and your energy and enthusiasm for training wane during your period, all of which works to sabotage your fitness routine. What should you do when this happens? Should you stop training and start eating whatever you want, and then try to make up the damage later? Should you force yourself to stick to your normal diet and training plan, gutting it out until you feel good again? Or, should you modify your diet and training plan to minimize the meddling of your menses? And if so, how? You’re going to learn the answers to all of these questions in this podcast. You’ll learn . . . What science has to say about how the menstrual cycle affects your mood, hunger, energy levels, and enthusiasm for training. How to modify your training plan during your period to get the most out of your workouts. How to stay on track with your diet despite period-induced cravings and hunger pangs. And more. Let’s get started. Timestamps: 4:00 - What goes on during the menstrual cycle? 9:05 - How does the menstrual cycle affect athletic performance? 12:52 - How can I modify my workouts to my menstrual cycle? Mentioned on the show: Shop Legion Supplements Here: https://legionathletics.com/shop/ --- Want free workout and meal plans? Download my science-based diet and training templates for men and women: https://legionathletics.com/text-sign-up/

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 a few of the more common or interesting contentions to address here on the podcast. And in this episode, I’ll be tackling the following . . . 4:50 - “You recommend too much protein and meat in general to be healthy. Blue zones don’t eat much meat or protein.” 14:14 - “Collagen supplementation is more beneficial than you acknowledge.” 19:56 - “All gun laws are an infringement.” Mentioned on The Show: Legion VIP One-on-One Coaching: https://legionathletics.com/coaching/ Want free workout and meal plans? Download my science-based diet and training templates for men and women: https://legionathletics.com/text-sign-up/

“Hey Mike, any advice on becoming an online coach?” “How can I start my own fitness business?” As an entrepreneur and creator of several successful businesses in the fitness space, I’m often asked how people can break into the industry themselves. I can understand the enthusiasm. Lots of people who go through a life-changing fitness journey end up wanting to help others make similar changes in their own lives. That was certainly the case for me. While I’ve built my own thriving online coaching program, I came at it from a different angle--I already had a niche carved out for myself in the fitness world that I could use as a platform to build from. Not everyone has the books, blog, or podcast to launch a new coaching business, so to help people just starting out, I thought I’d talk to an expert. In this episode, I chat with Jonathan Goodman, who created the first-ever (and only!) certification for online fitness trainers, the Online Trainer Academy. This is a program specifically for online coaches, teaching them how to earn more money and better serve their clients. Jonathan has also written several books on the topic, and is a host on the Online Trainer Show, a podcast chock-full of insights and advice for fitness professionals looking to build an online career. In our conversation, Jonathan breaks down . . . How to identify points of leverage Why books and courses are more valuable than masterminds and mentors How to find good people to learn from The power of marketing and branding How to build and use momentum Why you don’t need as many clients as you think So, if you want to learn how to start your own online coaching business or how to take your current business to the next level, definitely give this podcast a listen! 30:28 - What is the difference between maximizers and satisficers? 36:00 - Why is marketing so important? 42:16 - How do you build momentum once you start a business? 1:09:19 - Would you recommend training for free at the beginning to get a better following? 1:22:49 - Where can people find you and your work? Mentioned on The Show:  Online Trainer Certification: https://www.theptdc.com/online-trainer-academy-certification The Online Trainer Show: https://www.theptdc.com/online-trainer-show-podcast Legion VIP One-on-One Coaching: https://legionathletics.com/coaching/ --- Want free workout and meal plans? Download my science-based diet and training templates for men and women: https://legionathletics.com/text-sign-up/

“It seems so easy for her to eat healthy all the time, I wish I could stick to that kind of diet.” “I wish I had the work ethic to show up to the gym every day like that guy.” “Why is it so easy for other people to stay lean even through the holidays?” Chances are good you’ve had one of these thoughts or know someone who has. And once you understand the relatively simple levers you need to pull to get in shape—controlling your calorie intake, lifting weights, eating enough protein, and so forth—it’s making yourself pull these levers every day that leads to long-term progress. So why is it so hard to actually do these things? Why do we get up early to go to the gym for a few weeks before succumbing to the temptation to hit the snooze button? Why do we eat more home-cooked meals of fruits, vegetables, whole grains, and lean meats for a month or two, only to fall back into the habit of getting takeout multiple times per week? Well, the unfortunate answer is this is simply our genetic hardwiring in action. We seek instant gratification, the path of least resistance, and quick fixes, because these are generally the easiest ways to get what we want in the moment, even if they’re counter to our long-term goals. This is why it’s much easier to grab that donut on the way back to your desk, bite into it and receive immediate feelings of delicious happiness than it is to eat the carrots and celery you packed as a snack. The daily discipline required to exercise more and eat better may not pay obvious dividends until months down the road. So, if our lazy human tendencies are constantly trying to pull us off the straight and narrow path, how do we work around them? When you ask people who consistently live a healthy lifestyle how they stay motivated to eat healthy and workout, it’s likely they’ll respond with something along the lines of, “I don’t really have to think about it anymore, I just do it! It’s part of my life.” Good for them, you might be thinking, but how can you rewire your habits so you can stick to healthy behaviors? That’s what you’re going to learn in this podcast. The truth is you don’t have to rely on willpower, discipline, and self-denial to force yourself to eat healthy or work out regularly. Instead, the major key to changing your lifestyle is to first change your habits, and this is much simpler than you may realize. Let’s get started. 6:03 - What is a habit? 16:40 - How do you get good at creating habits? --- Mentioned on The Show: Legion VIP One-on-One Coaching: https://legionathletics.com/coaching/ --- Want free workout and meal plans? Download my science-based diet and training templates for men and women: https://legionathletics.com/text-sign-up/