In this installment of the Best of Muscle For Life, you’ll hear hand-picked clips from three popular MFL episodes: an interview with “Knees-Over-Toes-Guy” Ben Patrick on fixing painful and dysfunctional knees, a monologue and practical guide to muscle protein synthesis, and a motivational episode on the Law of Large Numbers and its relation to luck. 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: “Knees-Over-Toes-Guy” Ben Patrick on Fixing Painful and Dysfunctional Knees (Originally published 7/7/2021) The Definitive (And Practical) Guide to Muscle Protein Synthesis (Originally published 8/3/2020) Motivation Monday: Why the Law of Large Numbers > Luck (Originally published 5/28/2018) And we’ll be starting with number one, “Knees-Over-Toes-Guy” Ben Patrick on Fixing Painful and Dysfunctional Knees. Timestamps: (0:00) - Please leave a review of the show wherever you listen to podcasts and make sure to subscribe! (3:24) - “Knees-Over-Toes-Guy” Ben Patrick on Fixing Painful and Dysfunctional Knees (15:49) - Find the Perfect Strength Training Program for You: www.muscleforlife.show/trainingquiz (16:37) - The Definitive (And Practical) Guide to Muscle Protein Synthesis (26:53) - Motivation Monday: Why the Law of Large Numbers > Luck Mentioned on the Show: Find the Perfect Strength Training Program for You in Just 60 Seconds: http://www.muscleforlife.show/trainingquiz

If you want to not only get fit, but stay fit, you need to know both consistency and sustainability. But how do you make fitness a sustainable part of your life? And how do you maintain balanced nutrition while staying active?  These are some of the questions Jordan Syatt tackles in our conversation. Jordan is a world record powerlifter, Gary Vaynerchuk’s personal trainer, and the owner of Syatt Fitness. His down-to-earth approach to fitness and nutrition has made him a much-loved figure in the fitness community, and he shares his wealth of knowledge with us in this episode. In our conversation, Jordan and I discuss . . . - Making fitness a sustainable part of your life - Determining what is too much and what is too little in fitness - The role of high-intensity work in a balanced fitness routine - The benefits of high-intensity cardio in conjunction with weightlifting - Effective kettlebell swing loads for beginners - His philosophy on nutrition and tips for achieving balance - And more . . . So, if you're ready to make your fitness routine more sustainable and improve your nutrition, don't miss this conversation with Jordan Syatt! Timestamps: (0:00) - Please leave a review of the show wherever you listen to podcasts and make sure to subscribe! (10:37) - How to make fitness more sustainable? (13:39) - What is too much and what is too little? (24:43) - Legion VIP One-on-One Coaching: https://www.muscleforlife.show/vip (26:24) - What are your thoughts on high-intensity work? (30:19) - Can high-intensity cardio help with working out with weights? (35:40) - For people who want to try kettlebell swings, what kind of load are you working with? (40:15) - What is your take on nutrition? (01:03:54) - Are there any other quick tips for balance with nutrition? (01:10:13) - Where can people find you and your work? Mentioned on the Show: Legion VIP One-on-One Coaching: https://www.muscleforlife.show/vip  Jordan’s Youtube: https://www.youtube.com/@jordansyatt Jordan’s Instagram: https://www.instagram.com/syattfitness/?hl=en Jordan’s Podcast: http://hyperurl.co/qfk6kz Jordan’s Website: https://www.syattfitness.com/

Weekends are often seen as a time to relax, unwind, and break away from the daily routine.  Unfortunately, this often leads to overeating and weight gain. But does it have to be this way? In this episode, I’ll give you strategies that can help you maintain your health and fitness goals without sacrificing the enjoyment of your weekends. I’ll share 5 simple, yet effective tips to avoid weekend weight gain. If you're struggling with keeping your diet on track over the weekend or if you're just curious about the topic, this episode is for you. Timestamps: (0:00) - Please leave a review of the show wherever you listen to podcasts and make sure to subscribe! (2:51) - Tip #1 - Include fun activities (3:18) - Tip #2 - Don’t drink too much alcohol (4:08) - Tip #3 -Take some time to relax on the weekends (4:46) - Tip#4 - Skip breakfast on the weekends or eat it? (6:30) - Tip #5 - Eat moderately when eating out (11:52) - 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/

Is working out with machines enough or do you need free weights?  How do you deal with accumulated fatigue? Is the war on seed oil justified?  What's the best espresso machine for your morning kickstart? These are just a handful of the questions I’m answering in this Q&A episode. As always, these questions come directly from my Instagram followers, who take advantage of my weekly Q&As in my stories. If you have a burning question, follow me on Instagram (@muscleforlifefitness) and keep an eye out for these Q&A opportunities. Your question might just make it into a podcast episode! 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) - Please leave a review of the show wherever you listen to podcasts and make sure to subscribe! (1:18) - Is working out using only machines enough? (3:02) - When is Legion going to offer an amino supplement? (3:59) - Caught a cold on my de-load week how long should I rest? (5:04) - I’m trying to quit my work email addiction any tips? (5:16) - Thoughts on the recent study with cadmium and lead in dark chocolate? (6:42) - Are you planning on writing beyond thinner leaner stronger? (8:01) - What’s the deal with oats? (8:39) - Lunges or leg press? (9:19) - When should you incorporate joint supplements? (10:17) - Is there any evidence that eating large meals before bed is bad? (12:46) - Find the Perfect Strength Training Program for You: www.muscleforlife.show/trainingquiz (14:13) - Do you still advocate working fasted lifting and cardio for stubborn fat? (16:39) - Client wants to go into surplus but doesn’t want to go to the gym, they only have 8’lb dumbbells what now? (17:55) - Is there an espresso machine you recommend? (19:16) - What is a topic in fitness that you use to believe very strongly on but not anymore? (28:13) - How do you feel about the decline bench press? (28:48) - Why go with a wider grip with OHP than the traditional narrower grip? (29:44) - The war on seed oil continues are you avoiding it? If so what are you replacing it with? (30:58) - How do you deal with accumulated fatigue? Mentioned on the Show: Find the Perfect Strength Training Program for You in Just 60 Seconds: http://www.muscleforlife.show/trainingquiz

Have you ever struggled with emotional eating or food cravings from stress?  Many of us have. They can be two of the biggest hurdles in any weight loss journey.  Part of the problem is people lack practical strategies for dealing with these obstacles. I wanted to bring Dr. Allan Bacon onto the podcast to help remedy that. In case you’re not familiar with him, Allan is a certified personal trainer through the National Academy of Sports Medicine, a certified USA powerlifting, physique, and bodybuilding coach, and a certified nutritionist. He has also been formulating supplements professionally for over a decade.  Specializing in personalized fitness and nutrition programming, Allan’s coaching experience extends from the average Joe to Arnold Classic competitors and American record-holding weightlifters. So, he knows how to work with people of all types and get results. In our conversation, Allan and I discuss . . . - The concept of emotional eating and how it differs from physical hunger - Practical tools and tips for controlling cravings and managing emotional eating - How to handle common emotional eating triggers and dealing with unsupportive friends or family - Common life stressors that lead to emotional eating and positive ways to manage stress effectively - The impact of emotional eating and stress on weight loss journeys and the importance of self-empathy and understanding - And more . . . So, if you're looking for effective ways to manage emotional eating and beat cravings and stress-related barriers to your weight loss goals, don't miss this conversation with Dr. Allan Bacon! Timestamps: (0:00) - Please leave a review of the show wherever you listen to podcasts and make sure to subscribe! (3:43) - What is emotional eating? (7:12) - What are some other tips that can help people deal with emotional eating? (8:50) - What are some common triggers? (13:26) - How do you deal with outside influences when they don't agree with your lifestyle? (21:47) - What are some common life stressors that you help your clients with? (31:11) - BOGO 50% Off! buylegion.com (32:51) - What are some positive ways people can deal with stress? (38:19) - What are some practical tools to manage emotional hunger and cravings? (01:02:20) - What are your thoughts on waiting 15 minutes before indulging? (01:07:02) - Where can people find you and your work? Mentioned on the Show: Buy one supplement get one 50% off during my big July 4th sale! Plus, get a free $20 gift card on orders over $99. Go to buylegion.com to save now! Use coupon code MUSCLE to get double reward points! Allan’s Instagram: www.instagram.com/drallanbacon/ Allan’s Website: www.mauiathletics.com

This podcast explores the difference between deficiencies and insufficiencies of vitamins and minerals and how they impact our body. The five most common issues discussed are Potassium, Vitamin D, Vitamin K, Magnesium, and Zinc. Practical tips are provided to fix these deficiencies and insufficiencies to improve overall health and wellbeing.

Is the behind-the-neck press the secret to well-developed delts?  Does cardio actually boost muscle growth, rather than hindering hypertrophy?  Are we becoming "desensitized" to obesity and what’re the repercussions?  In this episode, we'll explore the latest scientific studies that shed light on these questions. This podcast is another installment in my Research Review 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) - Please leave a review of the show wherever you listen to podcasts and make sure to subscribe! (2:33) - Is it safe to do the behind-the-neck press? Is it effective? (7:20) - Can cardio help with muscle growth? (13:50) - My free quiz to answer all your diet questions: www.muscleforlife.show/dietquiz (15:31) - The normalization of obesity and the body positivity movement Mentioned on the Show: Take this free quiz to get science-based answers to all of your diet questions: www.muscleforlife.show/dietquiz

Understanding the psychology of dieting is crucial for long-term weight loss and improved health.  In this episode, I interview fitness expert, New York Times bestselling author, and nutrition advisor for LeBron James and Arnold Schwarzenegger, Adam Bornstein, about diet psychology and sustainable weight loss, which is the subject of his new book, You Can't Screw This Up. With over two decades in the industry, Adam has witnessed countless struggles people face when trying to improve their health, despite an abundance of resources and information at their disposal.  In this interview, he breaks down these challenges and offers practical strategies to navigate them successfully. In our conversation, Adam and I discuss . . . - The personal connection and motivation behind his new book - The psychological barriers to effective dieting and how to overcome them - The truth about meal planning and its role in achieving sustainable health goals - The concept of "minimum effective dose" in training and why more is not always better - Practical strategies for creating meal boundaries and incorporating takeout food effectively in your diet - And more . . . So, if you're ready to understand dieting better and set yourself up for sustainable weight loss, tune in to this episode with Adam Bornstein! Timestamps: (0:00) - Please leave a review of the show wherever you listen to podcasts and make sure to subscribe! (4:19) - What is the personal connection to "You Can't Screw This Up"? (7:57) - Is dieting the 20% that gives you the 80% in results? (29:22) - What is your take on meal planning? (27:41) - BOGO 50% Off during my July 4th sale! https://buylegion.com/ (35:31) - What are some tools that can help make meal boundaries? (43:34) - How can you make takeout food work in a diet? (53:31) - Where can people find you and your work? Mentioned on the Show: Buy one supplement get one 50% off during my big July 4th sale! Plus, get a free $20 gift card on orders over $99. Go to buylegion.com to save now! Use coupon code MUSCLE to get double reward points! Adam Bornstein's Book You Can't Screw This Up: https://www.amazon.com/You-Cant-Screw-This-Up/dp/0063230577/?tag=mflweb-20 Adam's Instagram: www.instagram.com/bornfitness Adam's Website: www.bornfitness.com

How much is enough? When it comes to wealth, many of us chase the idea of accumulating as much as possible.  However, Bill Perkins' Die With Zero offers a different perspective: optimizing your wealth to maximize your life experiences. This book isn't just a radical rethink of conventional wisdom on wealth and retirement; it's a practical guide to making sure your money serves the purpose of enriching your life to the fullest. 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! (4:15) - What do you really want out of this life? (4:34) - Making the most of your money (5:50) - Finding the sweet spot (6:03) - Maximize enjoyment (6:24) - The purpose of money (6:40) - Health and its experiences (6:53) - The golden years (7:13) - The Heffalump movie experience (7:52) - The window of opportunity (8:05) - The net worth peak (8:58) - BOGO 50% Off during my July 4th sale! https://buylegion.com/ Mentioned on the Show: Buy one supplement get one 50% off during my big July 4th sale! Plus, get a free $20 gift card on orders over $99. Go to buylegion.com to save now! Use coupon code MUSCLE to get double reward points!

Do you deal with rest-day guilt? What’s with the marketing of essential amino acids? How can you start waking up earlier? Can HIIT replace the “10,000 steps rule”? How do you calculate your cutting macros if you’re nursing? These are just some of the questions I’m answering in this Q&A episode. As always, these questions come directly from my Instagram followers, who take advantage of my weekly Q&As in my stories. If you have a burning question, follow me on Instagram (@muscleforlifefitness) and keep an eye out for these Q&A opportunities. Your question might just make it into a podcast episode! 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) - Please leave a review of the show wherever you listen to podcasts and make sure to subscribe! (1:34) - What is the most you ever benched? (2:50) - Why do people market essential amino acids? (3:13) - Did your philosophy change from 4-6 reps to 8-10 reps? (5:20) - What are the first five steps newbies should take for weight loss and health? (6:55) - What are some ways to become more articulate? (9:07) - Will you ever make an electrolyte powder? (10:55) - I feel guilty for skipping workouts when sick or on off days. How do I deal with this? (11:57) - Find the Perfect Strength Training Program for You: www.muscleforlife.show/trainingquiz (12:43) - My knees are cracking when I squat what should I do? (13:51) - Are below the knee rack pulls a good replacement for deadlifts if you have lower back pain? (14:26) - How do you keep your partner motivated? (14:56) - Best country in the world outside the US? (15:18) - How many workouts per week during a cut? (16:20) - Any recommendations on walking pads or foldable treadmill? (17:27) - Can consuming connective tissue in meat increase collagen levels? (17:48) - How is your high volume calf training going? (19:47) - Got any suggestions on how to wake up earlier? (20:41) - You’re not going to like this, but performance tees please? (22:18) - Can HIIT replace the 10k steps rule? (22:55) - What made you want to write the fourth edition of BLS and what part of the 3rd edition did you not like? (24:42) - How did your testosterone levels test come out? (26:05) - What is the secret? (26:16) - How do you increase your midi-chlorians? (26:38) - How would you calculate deficit macros while nursing? Mentioned on the Show: Find the Perfect Strength Training Program for You in Just 60 Seconds: http://www.muscleforlife.show/trainingquiz