The Daniel Yores Podcast

Bryan Krahn (@bryankrahn) is a personal trainer, fitness writer and online physique coach. He recently wrote Max Muscle at 50 for Men’s Health and came back on the podcast to discuss all things training and building muscle over 50. Bryan’s one of the best coaches around, and someone I personally have learned a lot from and looked up to in the industry. So when he speaks, you listen. There are years of wisdom from both a deep understanding of physiology and thousands of hours of coaching real people to build incredible physiques and improve their lives.In this episode we go through everything involved with gaining muscle after 50 - training, nutrition, sleep, lifestyle, medication, health outcomes, and nuggets of wisdom that glue it all together. Even if you’re under 50, many of the same principles apply. Building muscle is building muscle after all, but there are various other considerations to make as we age. It’s never too late to start, but getting started sooner is better than later. As Bryan says, strength and muscle is the key, so build it while you can. To keep up with everything Bryan has going on, check out his website and follow him on IG. And click here to read Max Muscle at 50. The best way to support the podcast is to share the episode with a friend. You can support yourself and the podcast by applying for 1:1 online coaching here. Grab my FREE Protein Cheat Sheet HERE.  Grab my FREE Muscle Building Workout HERE. Join 1000’s of others in receiving the best fitness tips, tools and tactics for free via the Sunday Meal Prep newsletter. Share this episode with a friend who would enjoy or benefit from it! Comments, questions, and feedback are greatly appreciated. If you enjoy this podcast, I would be extremely grateful if you subscribed and left a short review on iTunes or rating on Spotify.  It really helps to spread the message and ultimately help more people.  Website danielyores.com Connect with me on Instagram @danielyoresConnect with me on X @danielyores Podcast Cover Art by @octopuslegss

In the past few years everybody became obsessed with recovery from their workouts and we now have so many recovery protocols and modalities and somehow people are still tired, beat up, and not recovered. And it’s because we substituted actual rest & recovery for adding in more chores that seem like recovery, when in reality it’s just another list of tasks to complete. Not good. So I decided to record this quick chat about it. Yes, those recovery tools can help and they have their place, but they aren’t going to replace getting actual quality rest, proper programming, and a good night’s sleep. I get into the 3 phases of recovery, and actionable tips on how to optimize and implement all of them. Also, a bit of a reframe on one of the most important aspects of recovery, which is how hard you’re actually training. Enjoy!The best way to support the podcast is to share the episode with a friend. You can support yourself and the podcast by applying for 1:1 online coaching here. Grab my FREE Protein Cheat Sheet HERE.  Grab my FREE Muscle Building Workout HERE. Join 1000’s of others in receiving the best fitness tips, tools and tactics for free via the Sunday Meal Prep newsletter. Share this episode with a friend who would enjoy or benefit from it! Comments, questions, and feedback are greatly appreciated. If you enjoy this podcast, I would be extremely grateful if you subscribed and left a short review on iTunes or rating on Spotify.  It really helps to spread the message and ultimately help more people.  Website danielyores.com Connect with me on Instagram @danielyoresConnect with me on X @danielyores Podcast Cover Art by @octopuslegss

Andres Ayesta (@andresayesta) is a Registered Dietitian, Sports Nutritionist, and founder of Planos Nutrition, where he helps men over 30 and busy professionals lose fat, improve energy, and build sustainable habits without restrictive diets or gimmicks. With over 12 years of experience and features in outlets like Forbes, CNN, and Men’s Health, Andres combines science-based strategies with real-world coaching to help people create results they can actually maintain.Andres is in the middle of running an experiment on himself: 1 month of a strictly whole foods diet vs 1 month of a strictly carnivore diet. At the time of recording, he has just finished the whole foods portion and hasn’t yet started the carnivore bit. Andres shares the insights he’s learned from part 1 of this self-experiment, and also takes some guesses on what he thinks will happen switching to carnivore. We discuss the overall approach to healthy, long term nutrition strategies including best practices for losing body fat and keeping it off. At the end of the day, there are lots of things that can work, so long as they follow the basic principles we discuss in this episode. To keep up with everything Andres has going on, follow him on IG and check out his website.The best way to support the podcast is to share the episode with a friend. You can support yourself and the podcast by applying for 1:1 online coaching here. Grab my FREE Protein Cheat Sheet HERE.  Grab my FREE Muscle Building Workout HERE. Join 1000’s of others in receiving the best fitness tips, tools and tactics for free via the Sunday Meal Prep newsletter. Share this episode with a friend who would enjoy or benefit from it! Comments, questions, and feedback are greatly appreciated. If you enjoy this podcast, I would be extremely grateful if you subscribed and left a short review on iTunes or rating on Spotify.  It really helps to spread the message and ultimately help more people.  Website danielyores.com Connect with me on Instagram @danielyoresConnect with me on X @danielyores Podcast Cover Art by @octopuslegss

Tom Sheppard (@phoenixperformancetraining) is a strength and powerlifting coach who works with professional athletes in a variety of sports. He is also an educator through speaking at industry-leading events and the multitude of content he puts out on various online platforms including elitefts, T-Nation and more. Tom is one of those rare special people in fitness who deeply understands all the science and the nuance of all things fitness at the highest levels, and at the same time, appreciates and coaches on a ton of the “soft skills” as related to overall health and wellness. The key here is that these things go hand in hand. It’s not either/or - it’s both. We are bombarded with more information than ever before and also bombarded by more distractions and things negatively impacting our mental health outside of the gym. Tom and I discuss all of it and how to approach finding that sweet spot for you and your goals. Whether you’re trying to squat 1000lbs, or trying to get out of your bedroom to go for a walk, the struggles are largely related, and you will find something in this discussion that will help you. If you do, please share this episode with a friend who you know will also benefit from it. To keep up with Tom and everything he has to offer, follow him on IG.The best way to support the podcast is to share the episode with a friend. You can support yourself and the podcast by applying for 1:1 online coaching here. Grab my FREE Protein Cheat Sheet HERE.  Grab my FREE Muscle Building Workout HERE. Join 1000’s of others in receiving the best fitness tips, tools and tactics for free via the Sunday Meal Prep newsletter. Share this episode with a friend who would enjoy or benefit from it! Comments, questions, and feedback are greatly appreciated. If you enjoy this podcast, I would be extremely grateful if you subscribed and left a short review on iTunes or rating on Spotify.  It really helps to spread the message and ultimately help more people.  Website danielyores.com Connect with me on Instagram @danielyoresConnect with me on X @danielyores Podcast Cover Art by @octopuslegss

I asked Grok what the 5 biggest struggles men aged 25-45 face with regards to their fitness. That demographic is the biggest group of listeners to this podcast, and it’s also me. So I’m right there with you. Grok scraped X and the internet to gather up the 5 biggest and most common struggles. I gave my thoughts and possible solutions to each. Here are the 5 struggles I spoke about: Time constraints related to work and family responsibilities.Physical decline (metabolism, testosterone, muscle mass)Poor dietary habitsMental health and motivationInjuries None of these are terribly surprising, these are all common issues I hear from clients, people online, and friends in this demographic. Makes a ton of sense. And, for what it’s worth, women often struggle with these same things. People are people. But I went through each of these, gave my take on the source of some of the struggle, and then several different possible solutions to each of them. If you or your friends struggle with any of these, please listen and share it with them. I’m here if you need help, enjoy! The best way to support the podcast is to share the episode with a friend. You can support yourself and the podcast by applying for 1:1 online coaching here. Grab my FREE Protein Cheat Sheet HERE.  Grab my FREE Muscle Building Workout HERE. Join 1000’s of others in receiving the best fitness tips, tools and tactics for free via the Sunday Meal Prep newsletter. Share this episode with a friend who would enjoy or benefit from it! Comments, questions, and feedback are greatly appreciated. If you enjoy this podcast, I would be extremely grateful if you subscribed and left a short review on iTunes or rating on Spotify.  It really helps to spread the message and ultimately help more people.  Website danielyores.com Connect with me on Instagram @danielyoresConnect with me on X @danielyores Podcast Cover Art by @octopuslegss

Dr. Ashley Dwyer (@dr.dwyer) is a doctor of pharmacology and founder of Team BDN Coaching. Through 10 years in pharmacy Ashley noted that so many illnesses have significant lifestyle related factors - something which medication cannot fix. She since transitioned into health coaching to help others tackle everything under the umbrella of living a healthy lifestyle to help people thrive and prevent or alleviate disease and illness. The amount of people who are living with PCOS currently is extremely high. Dr. Dwyer graciously came to the podcast to educate us on it. The good news is that it is much more within your control than you’ve likely been led to believe. I say this, because I myself didn’t know a ton about it, and the general rhetoric out there is that it’s just a thing that happens. Turns out, you can do a lot to help it, even put it into remission entirely largely through healthy living changes. This is empowering, because now you’re not doomed. Dr. Dwyer goes into so much depth about the different types of PCOS, how they are caused, how you might go about treating them or what specific steps to take to start to improve your situation.The information she shares here is so in depth, concise and helpful - it can easily change someone’s life. Please, share this with any friends or family you know who are struggling with PCOS. To learn more, follow Dr. Ashley Dwyer on IG, check out her website, and join her FREE PCOS Masterclass happening July 22 (recording will be available). The best way to support the podcast is to share the episode with a friend. You can support yourself and the podcast by applying for 1:1 online coaching here. Grab my FREE Protein Cheat Sheet HERE.  Grab my FREE Muscle Building Workout HERE. Join 1000’s of others in receiving the best fitness tips, tools and tactics for free via the Sunday Meal Prep newsletter. Share this episode with a friend who would enjoy or benefit from it! Comments, questions, and feedback are greatly appreciated. If you enjoy this podcast, I would be extremely grateful if you subscribed and left a short review on iTunes or rating on Spotify.  It really helps to spread the message and ultimately help more people.  Website danielyores.com Connect with me on Instagram @danielyoresConnect with me on X @danielyores Podcast Cover Art by @octopuslegss

It seems like every week there is a brand new diet trend that is sweeping the internet. It’s annoying, and frankly, very saddening to see. The reason is because ALL fat loss diets work via the same scientific principles. Arbitrarily creating diet rules and restrictions over the flavour of the week sets people up for failure, and is possibly causing more harm than good because of it. You see, collectively we do not have a weight loss problem - we have a weight management problem. Almost any silly diet you can find out there will result in weight loss (if you stick to it). But very few of them allow you to maintain your weight while living a normal life. And I’m not talking about “normal” as in how you can eat cake, cookies, fast food and soda all day long. I’m talking normal as in being able to eat fruit, vegetables, meats and fish etc all things which are demonized and not allowed by certain diets. Nonsense. So in this episode, I give you the science behind how all of them work, so that you can understand how to choose the best approach for YOU, and how to manipulate it to your needs, goals and lifestyle as things change. Enjoy! The best way to support the podcast is to share the episode with a friend. You can support yourself and the podcast by applying for 1:1 online coaching here. Grab my FREE Protein Cheat Sheet HERE.  Grab my FREE Muscle Building Workout HERE. Join 1000’s of others in receiving the best fitness tips, tools and tactics for free via the Sunday Meal Prep newsletter. Share this episode with a friend who would enjoy or benefit from it! Comments, questions, and feedback are greatly appreciated. If you enjoy this podcast, I would be extremely grateful if you subscribed and left a short review on iTunes or rating on Spotify.  It really helps to spread the message and ultimately help more people.  Website danielyores.com Connect with me on Instagram @danielyoresConnect with me on X @danielyores Podcast Cover Art by @octopuslegss

Gary Chupik (@elitemindset) is a mental performance coach who works with athletes, leaders and high performers in sports and business to help them build an elite mindset to dominate in their field. Our mindset and mental performance is crucial to everything we do. This shouldn’t be news to you, but even though we know this, we don’t have many tools to actually improve it. Gary and I chat about some of the biggest lessons he’s learned from top performers in sport and in business, and how each of us can embody some of those traits. As well as tactical strategies to be able to build your mindset, cultivate your strengths and improve your weaknesses to help you improve in your fitness and other life endeavors. Mindset is a huge part of fitness. We all know what we should do, the hard part is actually doing the things. Pay attention to this one, there are tons of gems in here. To learn more about Gary, follow him on IG and check out his website. The best way to support the podcast is to share the episode with a friend. You can support yourself and the podcast by applying for 1:1 online coaching here. Grab my FREE Protein Cheat Sheet HERE.  Grab my FREE Muscle Building Workout HERE. Join 1000’s of others in receiving the best fitness tips, tools and tactics for free via the Sunday Meal Prep newsletter. Share this episode with a friend who would enjoy or benefit from it! Comments, questions, and feedback are greatly appreciated. If you enjoy this podcast, I would be extremely grateful if you subscribed and left a short review on iTunes or rating on Spotify.  It really helps to spread the message and ultimately help more people.  Website danielyores.com Connect with me on Instagram @danielyoresConnect with me on X @danielyores Podcast Cover Art by @octopuslegss

I went on vacation for a month and gained ~10lbs. While this is a bit extreme (also because I was away for a month, which is long) it’s not an uncommon experience to gain weight while on vacation, letting loose and being off routine. But it’s not a problem, because we’ve got a simple and reliable method to get back to baseline very quickly. In this episode, I discuss my own current situation - what happened, what I’m doing about it now, and how to handle vacations regarding weight gain in the future. Just as well being summer now, many people are off to Europe and claim that they “eat everything and lose weight”. I also discuss the truth behind this notion, and how you can also easily emulate this at home. Vacations are to be enjoyed! And part of this is having a good strategy to get back on track when the vacation is over. Save this one to re-listen before your next trip, and be sure to send it to your friends. The best way to support the podcast is to share the episode with a friend. You can support yourself and the podcast by applying for 1:1 online coaching here. Grab my FREE Protein Cheat Sheet HERE.  Grab my FREE Muscle Building Workout HERE. Join 1000’s of others in receiving the best fitness tips, tools and tactics for free via the Sunday Meal Prep newsletter. Share this episode with a friend who would enjoy or benefit from it! Comments, questions, and feedback are greatly appreciated. If you enjoy this podcast, I would be extremely grateful if you subscribed and left a short review on iTunes or rating on Spotify.  It really helps to spread the message and ultimately help more people.  Website danielyores.com Connect with me on Instagram @danielyoresConnect with me on X @danielyores Podcast Cover Art by @octopuslegss

DOWNLOAD THE FREE SUMMER SHRED CHEAT SHEET HERELast part in this series! You’ve been setup well, you have the plan, and followed it well with amazing results. Now what? The plan after the plan is always the thing that makes this last forever. Anyone can do a diet or follow a program for a few weeks. Not many people can change their life forever. That’s what this episode is all about. I want this to be the last time you have to do an aggressive fat loss phase. Let’s lose the weight for good and make this stick. Let’s make you become a “fit” person. Let’s make this part of who you are and what you do. That’s what this one is about. You’ve become a new person. Fitness is forever, and this is how to go about it. Thanks for tagging along on this, please share this whole thing with your friends! The best way to support the podcast is to share the episode with a friend. You can support yourself and the podcast by applying for 1:1 online coaching here.Grab my FREE Protein Cheat Sheet HERE. Grab my FREE Muscle Building Workout HERE.Join 1000’s of others in receiving the best fitness tips, tools and tactics for free via the Sunday Meal Prep newsletter.Share this episode with a friend who would enjoy or benefit from it! Comments, questions, and feedback are greatly appreciated. If you enjoy this podcast, I would be extremely grateful if you subscribed and left a short review on iTunes or rating on Spotify.  It really helps to spread the message and ultimately help more people. Website danielyores.com Connect with me on Instagram @danielyoresConnect with me on X @danielyores Podcast Cover Art by @octopuslegss