The podcast covers topics such as the role of AI in gym coaching, the comparison between NMN and creatine as supplements, the benefits of simple carbs after a workout, jet lag remedies, tips for managing pain and injuries during exercise, and strategies for enhancing sleep quality and caffeine consumption.

Change is inevitable, but how we approach and adapt to it can make all the difference.  In his new book, Master of Change, Brad Stulberg explores the essence of change and how our mindset towards it can be our biggest asset or detriment. In case you’re not familiar with Brad, he’s a researcher, writer, and coach on well-being and what it takes to succeed. As an author, he’s been featured in The New York Times, The Wall Street Journal, Washington Post, Los Angeles Times, New Yorker, Sports Illustrated, Outside Magazine, Forbes, and more. He helps executives, entrepreneurs, and athletes work on their mental game, improve their overall well-being, and achieve excellence.  He’s also the coauthor of Peak Performance, a book I did a Book Club episode on in 2017. In our discussion, Brad and I chat about . . . - The driving force that led him to write his latest book and the revelations that came with it. - The concept of “rugged flexibility” and how our thoughts shape our approach to challenges and aspirations. - How our expectations influence our perception and experience of change (and how altering this perspective can help you excel) - Wisdom and practical tips on how to turn friction and resistance into momentum. - 5 questions that can steer us towards acceptance and proactive action in the face of change. This episode is full of deep insights, actionable advice, and a fresh perspective on a topic so inherent to our lives. So, if you've ever felt overwhelmed by change or are looking for a better way to harness its power, this conversation with Brad Stulberg is one you won't want to miss. Timestamps: (0:00) - Please leave a review of the show wherever you listen to podcasts and make sure to subscribe! (2:40) - What inspired Brad's "Master of Change"? (6:01) - Deciphering the concept of "rugged thoughts." (8:11) - Applying "rugged flexibility" to personal goals. (26:26) - Legion VIP One-on-One Coaching: https://muscleforlife.show/vip (28:07) - How do expectations influence our perception of change? (30:36) - Practical applications of these concepts in everyday life. (37:47) - Overcoming friction when aiming for positive change. (39:57) - Brad's five pivotal questions for change. (46:17) - How to engage further with Brad Stulberg's insights. Mentioned on the Show: Legion VIP One-on-One Coaching: https://muscleforlife.show/vip Brad’s book Master of Change: https://www.amazon.com/Master-Change-Everything-Changing-Including/dp/006325316X/?tag=mflweb-20 Brad’s website: www.bradstulberg.com Brad’s Twitter: https://twitter.com/BStulberg

We often hear claims from steroid users that performance-enhancing drugs only give them a slight advantage, emphasizing their dedication and hard work.  But is this reality or just a smokescreen? This episode unpacks a study from The University of Sydney comparing 147 natural bodybuilders with 40 steroid users. We'll delve into training volumes, rest intervals, cardio habits, supplementation choices, and their actual results. If you've ever wondered about the tangible advantages of steroids and how natural bodybuilders' methods contrast with their "enhanced" counterparts, this episode offers clear insights.  From volume and intensity to supplement choices that highlight the health concerns of steroid use, this podcast sheds light on what truly sets apart the natural from the enhanced. Timestamps: (0:00) - Please leave a review of the show wherever you listen to podcasts and make sure to subscribe! (1:08) - How do training and supplementation practices differ between steroid users and natural bodybuilders? (10:13) - What are the actual outcomes of using steroids versus pursuing natural bodybuilding? Mentioned on the Show: Legion VIP One-on-One Coaching for personalized fitness guidance: https://muscleforlife.show/vip

Dr. Bret Contreras, 'The Glute Guy', discusses a scientific study comparing hip thrusts and squats for glute gains. They explore surprising results, critique a potentially fabricated study, and examine training the glutes at varied muscle lengths. They also discuss the relationship between EMG studies and muscle hypertrophy, technique in compound movements, and the importance of conducting future research on glute training.

Raising successful individuals is a challenge that every parent grapples with. How do we instill independence, resilience, and success in our children? Esther Wojcicki's How to Raise Successful People offers a set of principles that have not only been proven by her experiences as a seasoned educator but also as the mother of three exceptionally successful women.  In this podcast, I’m sharing my top 10 insights from the book. “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! (3:40) Why is Overprotecting Our Children Detrimental to Their Growth? The fatal flaw of helicopter parenting (4:05) - How Does Respecting a Child's Development Foster Their True Self? (4:40) - How Do Our Reactions to Mistakes Influence Our Children’s Learning? (4:48) - Why Should Educators Answer the "Why" Question in Classrooms? (5:07) - How Does the Education System Impact Creative Thinking from Childhood to Adulthood? (5:34) - What Role Do Positive Family Experiences Play in a Child's Development? (5:47) - Why are Functional Relationships Crucial in Modeling Behavior for Our Children? (6:07) - What Does Research Say About the Effects of Maintaining Marriage on Children’s Well-being? (6:44) - How Can We Teach Children About the Importance of Purpose and Meaning in Life? (7:29) - Why Does Parenting Shape the Future of Our World? (7:40) - Try Pulse today! Go to https://buylegion.com/pulse and use coupon code MUSCLE to save 20% or get double reward points! 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! How to Raise Successful People: https://www.amazon.com/How-Raise-Successful-People-Lessons/dp/1328974863/?tag=mflweb-20

In this Q&A podcast, the host addresses topics like restarting training after a break, bicep strength imbalances, gym shaming, and more. The podcast also includes discussions on political choices, correcting muscle imbalances, favorite hamstring exercises for a garage gym, and the carnivore diet. The hosts also talk about their original plans before founding Legion, interests in different genres, and the relationship between muscle mass and cancer survival.

Alan Aragon, an expert on nutrition, provides a balanced perspective on the controversy surrounding aspartame and its possible link to cancer. He discusses the latest news and opinions on aspartame, the negative connotations of artificial sweeteners, animal testing, and practical considerations for consumption. They also delve into acceptable daily intake, the classification of aspartame, and achieving a balanced lifestyle.

Learn about body types and how they can affect your fitness goals. Find out if your body type can be changed and get strategies to overcome obstacles based on your body type. Discover tailored fitness and diet tips for ectomorphs, mesomorphs, and endomorphs. Explore the ideal training routine, diet, and nutrition for each body type. Understand the impact of body types on muscle gain and fat loss and learn how to achieve your desired physique through proper nutrition and exercise.

In this installment of the Best of Muscle For Life, you’ll hear hand-picked clips from three popular MFL episodes: an interview with Eric Helms on the problems with staying too lean, a monologue on whether you should train for hypertrophy or hyperplasia, and book club episode on Titan by Ron Chernow. 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: Eric Helms on Trying To Stay Too Lean (What the Science Says) (Originally published 8/18/2021) Should You Train For Hypertrophy or Hyperplasia? (Originally published 10/4/2021) Book Club: Titan by Ron Chernow (Originally published 8/4/2017) And we’ll be starting with number one, Eric Helms on Trying To Stay Too Lean (What the Science Says). Timestamps: (0:00) - Please leave a review of the show wherever you listen to podcasts and make sure to subscribe! (3:18) - Eric Helms on Trying To Stay Too Lean (What the Science Says) (16:52) - My free meal planning tool: buylegion.com/mealplan (18:21) - Should You Train For Hypertrophy or Hyperplasia? (29:47) - Book Club: Titan by Ron Chernow 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!

Gut health is a hot topic these days, and for good reason. Your gut isn’t just about digestion. It’s a key player in your overall health, and scientists are discovering fascinating links between the gut microbiome and mental health and even your body composition.  And that latter connection is the primary subject of this podcast episode. In this interview, Elisa Marroquin helps demystify the complex world of gut health and its role in influencing our body composition.  Dr. Marroquin is an Assistant Professor and the Director of Graduate Studies in the Department of Nutritional Sciences at TCU, and the gut microbiome’s effects on obesity and body composition is one of her main areas of research.  The connection between gut health and physique is not well understood by many, but with Elisa's expertise, you will gain insights into how you can leverage your gut bacteria for your health and fitness goals. Elisa and I chat about . . . - Understanding the pivotal role of the gut microbiome in overall health and its intricate link to body composition (including how the gut influences responses to exercise). - Energy balance and glycemic responses in relation to gut health. - Navigating the marketing around microbiomes and probiotics, and practical tips for building a robust microbiome. - The impact of hygiene and dietary habits, including artificial sweeteners and dietary diversity, on the gut microbiome. - Strategies for rehabilitating an unhealthy gut microbiome and the potential for recovery at any age. - And more . . . Ready to learn how you can take control of your gut health to optimize your body composition? Then press play and listen to this interview! Timestamps: (0:00) - Please leave a review of the show wherever you listen to podcasts and make sure to subscribe! (1:41) - What is gut health, and how does the microbiome contribute to it? (2:53) - How does the microbiome influence different aspects of our health and physiology? (4:43) - How does the microbiome affect body composition? (10:52) - Can you explain the concept of "responders" and "non-responders" when it comes to certain exercises? How does the microbiome play into this? (13:54) - How does this new discovery align with the concept of energy balance? (15:00) - Can you go into more detail about what it means that some people extract more energy from food? (17:49) - How can glycemic responses indirectly affect our bodies? (20:22) - What are your thoughts on the marketing industry surrounding microbiomes and probiotics? (21:39) - New protein cookie: buylegion.com/cookie (24:02) - What are your thoughts on the marketing industry involving microbiomes and probiotics? (25:41) - Do you have any tips for building a healthy microbiome? (27:57) - What does eating a diverse range of foods mean for a healthy gut microbiome? (34:00) - Can you explain the importance of balanced hygiene and its role in preventing sickness? (36:04) - What are some of the negative consequences of excessive hygiene? (38:25) - How do artificial sweeteners affect the gut microbiome? (44:48) - Are there any foods that someone should eat almost every day to support their microbiome? (46:34) - What are your thoughts on probiotics? (57:25) - If someone has an unhealthy gut microbiome, what's the best way to recover? (01:01:30) - For people who didn't get a good start with their microbiome at an early age, is recovery still possible later in life? Is there a point when it's too late? (01:07:04) - Where can people find you and your work? Mentioned on the Show: Try my new protein cookie! Go to https://buylegion.com/cookie and use coupon code MUSCLE to save 20% or get double reward points! Elisa's Instagram: https://www.instagram.com/elisa_marroquin_phd/ Elisa's Twitter: https://twitter.com/elisa_mm_phd