In ETP 182, we explore the deep connection between mental health and fitness, sharing our own experiences with movement and how it’s shaped our well-being. We talk about why exercise is more than just self-care—it’s essential for a strong mind. We break down the science behind movement, and its role in the dopamine reward system, and how some research has shown that exercise can be just as effective as antidepressants.Timestamps:00:00 Episode Introduction and Updates12:26 Personal Experiences with Movement and Mental Health21:05 The Connection Between Movement and Mental Well-being27:36 The Efficacy of Movement in Mental Health30:40 Evolutionary Perspectives on Daily Movement34:45 Daily Movement as a Lifestyle Requirement39:48 The Psychological Impact of Exercise45:00 Dopamine and the Reward System in Exercise55:18 Cognitive Benefits of Exercise56:58 Conclusion and Future Discussions Work 1:1 with Aaron ⬇️https://strakernutritionco.com/nutrition-coaching-apply-now/Done For You Client Check-In System for Coaches ⬇️https://strakernutritionco.com/macronutrient-reporting-check-in-template/Paragon Training Methods Programming ⬇️https://paragontrainingmethods.comFollow Bryan's Evolved Training Systems Programming ⬇️https://evolvedtrainingsystems.comFind Us on Social Media ⬇️IG | @Eat.Train.ProsperIG | @bryanboorsteinIG | @aaron_strakerYT | EAT TRAIN PROSPER PODCAST

In episode 181, we talk about the differences between cheat meals and free meals, emphasizing the importance of intent and context. We then explore how these concepts fit into different nutritional periodization phases, covering the significance of meal planning and the psychological aspects of your choices in each phase. Then we wrap up with the importance of meal timing, the psychological aspects of dieting, and the impact of exercise on our aforementioned nutritional strategies. Timestamps:00:00 Intro & Personal Updates10:39 Defining Cheat Meals and Free Meals15:55 Nutritional Periodization: Maintenance Phase27:30 Nutritional Periodization: Build Phase31:46 Navigating Food Choices in a Caloric Surplus38:23 Nutritional Periodization: Deficit Phase48:42 Balancing Exercise and Nutrition57:03 Final Note On Timing Meals Work 1:1 with Aaron ⬇️https://strakernutritionco.com/nutrition-coaching-apply-now/Done For You Client Check-In System for Coaches ⬇️https://strakernutritionco.com/macronutrient-reporting-check-in-template/Paragon Training Methods Programming ⬇️https://paragontrainingmethods.comFollow Bryan's Evolved Training Systems Programming ⬇️https://evolvedtrainingsystems.comFind Us on Social Media ⬇️IG | @Eat.Train.ProsperIG | @bryanboorsteinIG | @aaron_strakerYT | EAT TRAIN PROSPER PODCAST

In episode 180 we cover our January 2025 Instagram Q&A. Per usual we kick off with some personal updates from ourselves. Then we dive into our Q&A. Topics this month range from training weaknesses, frequency, chest development, to defining a lean physique. Some lesser frequently discussed topics include fat loss strategies with insulin resistance, cardio training and its impact on hypertrophy, arm training, and lastly practical durations of bulking phases. As always, thanks for listening and for providing the questions for us to create these monthly episodes.Timestamps: 00:00 - Intro / Personal Updates07:10 - If you have a weaker side, is it better to do a movement for the weaker side first and then match reps on the stronger side or to use rest pause to achieve reps equal to the stronger side?14:39 - Hoping you can discuss training the same muscle group 2 days in a row. For context, I lift at home and am much more consistent if I do 25ish minutes 5 days per week than longer sessions less frequently. That typically means 2-3 movements per day. Although the movements don’t repeat 2 days in a row, the overlapping muscles do.20:20 - My chest is my weakest bodypart despite training it 2x as much as any other. My main movement has been bench press where I’m decently strong 225x6, but chest still lagging. Ideas? 26:06 - Do you use any metrics to figure out if an individual has enough muscle mass to maintain a solid, lean physique? Like a certain body weight for their height, certain strength standards?31:50 - Can I mix protein powder and creatine in the same shake?33:09 - Ways to achieve fat loss with insulin resistance?39:53 - If your goal is to get as muscular as possible, what would your split be? 47:42 - What is a good relative intensity for cardio that won’t hurt hypertrophy gains as much? 50:26 - Frequency for arm training? 55:09 - I’ve been listening to your podcast nonstop since I discovered it a few weeks ago. I am a decade plus lifter but just getting seriously into hypertrophy training. Anyways I know you’re a pro on home gym builds and equipment to value ratio. I can buy this hammer strength bilateral bench for like 650$. Is this a good machine?57:59 - How long should one bulk for? Maintenance after the bulk or is cutting immediately ok? Work 1:1 with Aaron ⬇️https://strakernutritionco.com/nutrition-coaching-apply-now/Done For You Client Check-In System for Coaches ⬇️https://strakernutritionco.com/macronutrient-reporting-check-in-template/Paragon Training Methods Programming ⬇️https://paragontrainingmethods.comFollow Bryan's Evolved Training Systems Programming ⬇️https://evolvedtrainingsystems.comFind Us on Social Media ⬇️IG | @Eat.Train.ProsperIG | @bryanboorsteinIG | @aaron_strakerYT | EAT TRAIN PROSPER PODCAST

In ETP179 we dive into The Big Five strength movements and how they stack up when it comes to hypertrophy. This is a follow up to a question we were asked in episode #153 that stirred up a small controversy. So we’ve made an entire episode around it.The majority of the episode covers why exercise selection should always be based on individual goals and context. From bench press and deadlifts to overhead press, squats, and rows, we explore their effectiveness for muscle growth and whether traditional barbell movements are always the best choice. Ultimately, it’s all about individual variables—training evolves, and sometimes stepping outside the ‘big five’ is exactly what you need to keep progressing.Timestamps:00:00 Introduction to the Big Five and Mind Pump04:56 Personal Updates and Injuries09:39 Building the Undefeated Gym14:38 Reflections on Work and Productivity20:53 Discussion on the Big Five and Strength Standards31:53 Choosing the Right Equipment for Training34:16 The Barbell Bench Press: Pros and Cons36:32 Deadlifts: Balancing Fatigue and Hypertrophy38:46 Overhead Press: Evaluating Effectiveness for Hypertrophy44:25 The Barbell Back Squat: A Hypertrophy Powerhouse?49:29 Rowing Movements: Finding the Right Approach56:14 The Big Five: When to Move Beyond Them Work 1:1 with Aaron ⬇️https://strakernutritionco.com/nutrition-coaching-apply-now/Done For You Client Check-In System for Coaches ⬇️https://strakernutritionco.com/macronutrient-reporting-check-in-template/Paragon Training Methods Programming ⬇️https://paragontrainingmethods.comFollow Bryan's Evolved Training Systems Programming ⬇️https://evolvedtrainingsystems.comFind Us on Social Media ⬇️IG | @Eat.Train.ProsperIG | @bryanboorsteinIG | @aaron_strakerYT | EAT TRAIN PROSPER PODCAST

The hosts dive into the transformative journey of the 75 Hard challenge, reflecting on how identity plays a crucial role in making lasting changes. They discuss the struggle of maintaining resolutions amid social pressures and the influence of environment on behavior. The challenges of ultra-processed foods and psychological biases like sunk cost bias are explored. Tips for embracing a high-energy lifestyle and the importance of post-meal movement are shared, alongside strategies for navigating social situations while sticking to health goals.

The hosts reflect on the year's journey and tease a shift in training structure. They tackle pressing fitness questions, from managing gym travel to handling workout discomfort. Nutrition tips for 5 AM training sessions and safe post-injury recovery strategies shine through. Insights on fat loss versus muscle gain emphasize gradual caloric adjustments. Fitness trackers like Garmin versus Apple Watch are compared, and the role of Olympic lifting is discussed. Personal growth stories and coaching updates round out the conversation, motivating listeners for an energized New Year.

Exploring the crucial step of identifying fitness goals becomes a standout topic, especially with the new year on the horizon. The hosts tackle prevalent misconceptions in the fitness industry and share personal stories that reignited their motivation. They dive into the complexities of bulking versus cutting, shedding light on the psychological challenges faced. Structured goal setting and the balance between strength and hypertrophy are emphasized, reminding listeners that patience and commitment are key to achieving long-term fitness ambitions.

Once again it’s time for our Monthly Instagram Q&A for November 2024.This month we are talking Heart Rate Recovery, a bit more on abbreviated training, calf training, we talk a little bit of shit on deli meats, home gym Zone 2 training and more. Always a big thank you to the Eat Train Prosper community for providing us help in crafting these Q&A episodes.Timestamps:00:00:29 Long question on soreness session to session and how to manipulate training. 00:04:51 Heart Rate Recovery is all the rage these days. How do you go about assessing this for yourself? I find it makes a huge difference in the HRR score depending on whether you move around or drink anything immediately after? 00:09:40 The abbreviated training is peaking my interest. Do you really believe this will work for most people with such low volumes? Does it change depending on your training age? 00:16:43 Back-off sets: What purpose do they serve, and when to use them? 00:22:21 Without getting too political, can you elaborate on your intention in posting the Adrian Chavez piece on chemicals in our food and environment? 00:30:10 What do you guys each usually do for your calf training / for clients? 00:35:28 What are your thoughts on deli meats or “smoked salmon.” Possibly carcinogenic? 00:39:32 What’s the biggest thing each of you have changed your mind on in the last 12 months? 00:42:47 Are you still on your hiatus from Cannabis? How is that going? 00:47:15 What is the best piece of home gym equipment for Zone 2?00:52:52 Long question on finding and maintaining “maintenance” calories. 01:00:03 Do you train differently based on aches? My knees have recently started hurting.01:06:37 If you had minimal equipment options for your home gym, what exercises/equipment would you choose for the back? Building a home gym without much money.01:11:40 Is muscle memory the same if muscle is lost through an eating disorder? Work 1:1 with Aaron ⬇️https://strakernutritionco.com/nutrition-coaching-apply-now/Done For You Client Check-In System for Coaches ⬇️https://strakernutritionco.com/macronutrient-reporting-check-in-template/Paragon Training Methods Programming ⬇️https://paragontrainingmethods.comFollow Bryan's Evolved Training Systems Programming ⬇️https://evolvedtrainingsystems.comFind Us on Social Media ⬇️IG | @Eat.Train.ProsperIG | @bryanboorsteinIG | @aaron_strakerYT | EAT TRAIN PROSPER PODCAST

In this episode, we share some personal updates — Aaron’s recent trip home, dealing with family loss, and balancing that with staying consistent at the gym. We then dive into how gym equipment may impact overall training quality and how/why fitness advice is often oversimplified. We chat about the importance of effort in reaching fitness goals, the idea of abbreviated training, and where it fits in today’s world. We break down different training methods, emphasizing consistency, progressive overload, and making training work for you.Timestamps:00:00 Welcome Back and Personal Updates02:51 Reflections on Family and Loss05:46 Gym Experiences and Training Challenges12:03 The Impact of Equipment on Training14:54 Overselling Simplicity in Fitness19:49 Effort vs. Volume in Training25:54 Abbreviated Training and Personal Reflections29:44 The Consistency of Training Approaches36:39 The Importance of Progressive Overload43:30 Navigating the Noise in Fitness49:50 Understanding Volume and Frequency in Training55:14 Morning Routines and Personal Reflections Work 1:1 with Aaron ⬇️https://strakernutritionco.com/nutrition-coaching-apply-now/Done For You Client Check-In System for Coaches ⬇️https://strakernutritionco.com/macronutrient-reporting-check-in-template/Paragon Training Methods Programming ⬇️https://paragontrainingmethods.comFollow Bryan's Evolved Training Systems Programming ⬇️https://evolvedtrainingsystems.comFind Us on Social Media ⬇️IG | @Eat.Train.ProsperIG | @bryanboorsteinIG | @aaron_strakerYT | EAT TRAIN PROSPER PODCAST

In episode 173 we detail how they first started in the coaching industry, how we got past the starting out phase to gain momentum, we share our "Do or Die moments, reflect upon what success means and how those goal posts get moved, and finally highlight some memorable moments in our careers thus far.Timestamps:00:00:00 - Introduction and Updates00:12:33 - The Idea of Becoming a Coach00:24:55 - Getting the ball rolling00:36:20 - The Do or Die Moments00:47:08 - Defining Success00:55:27 - Notable Peaks or Accomplishments Work 1:1 with Aaron ⬇️https://strakernutritionco.com/nutrition-coaching-apply-now/Done For You Client Check-In System for Coaches ⬇️https://strakernutritionco.com/macronutrient-reporting-check-in-template/Paragon Training Methods Programming ⬇️https://paragontrainingmethods.comFollow Bryan's Evolved Training Systems Programming ⬇️https://evolvedtrainingsystems.comFind Us on Social Media ⬇️IG | @Eat.Train.ProsperIG | @bryanboorsteinIG | @aaron_strakerYT | EAT TRAIN PROSPER PODCAST