Eat Train Prosper

In episode #194, we discuss the challenges and adjustments that new and expecting parents may face regarding their nutrition, training, and recovery. We emphasize the importance of establishing routines, setting realistic goals, and maintaining positive communication between partners. The conversation covers practical strategies for meal prepping, finding time for exercise, and prioritizing mental health during the earliest periods of parenthood.Timestamps:00:00 Introduction and Updates21:54 Navigating Changes as a New Parent26:28 Navigating the Early Days of Parenthood30:28 The Role of Fathers in Newborn Care33:27 Meal Planning and Nutrition Post-Birth43:27 Establishing a Morning Routine for Mental Health47:26 Training and Recovery After Baby's Arrival53:32 Navigating Sleep Patterns as New Parents54:55 Understanding Minimum Effective Dose in Training57:25 Adapting Training Approaches for Different Children01:02:38 Transitioning to Home Workouts During COVID01:08:49 The Importance of Family Time and Individuality01:09:13 Setting Realistic Goals in Parenthood01:15:32 Finding Balance and Perspective in New Parenthood 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

This podcast dives into a June Q&A, tackling intriguing topics like strategies for staying lean year-round and the impact of elevated estrogen levels on performance. It explores the differences between Evolved and Paragon fitness programs, advanced techniques like pre-exhaust training, and the nuances of intermittent fasting. Listeners get insights into the emotional challenges of competition prep, hydration habits, and the significance of cardio training in maintaining optimal heart rates. The hosts also share personal experiences with training and supplements.

In episode #192 of Eat Train Prosper, Aaron takes us behind the scenes of his first bodybuilding competition. He breaks down the stages of his first peak week—from the depletion protocol and final carb-up, to the psychological grind of show prep and the critical role of structure and execution.We dive into the finer points of show-day logistics: registration, tanning, stage timing, and everything that doesn’t get talked about enough. Aaron shares his own takeaways about physique presentation, and what he’ll be doing differently for the next show.Bryan also jumps in with updates on his training, thoughts on progression models, and where his training is headed over the coming months.This episode is for anyone curious about stepping on stage, what really goes into a competition prep, and the lessons you only learn once you’re in the trenches.Timestamps:00:00 Introduction and Updates12:50 Preparing for the Bodybuilding Competition13:15 Nutrition and Depletion Phase21:08 Tanning and Registration Experience30:22 Final Preparations and Show Day35:14 The Competition Experience39:04 Reflections on Performance and Growth42:47 Learning from the Experience47:19 Post-Competition Insights51:30 Looking Ahead to Future Competitions 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 Part 2 of Pre Steroid-Era Training Protocols, we keep the pre-steroid era lens on but bring it forward—pulling lessons from the past into how you can fine-tune your “now.” Rep schemes, recovery, fatigue management, and why progression models likely still need a bit of human touch. Wrapping up with the introduction of Arthur Jones’ Nautilus machines, and romanticizing the minimalist, burly, barbell garage Dad. Episode Timestamps:00:00 Introduction to Part 204:06 Bryan's Training Experiment: Full Body Approach10:12 Aaron's Upcoming Show and Dieting Insights16:08 Exploring Historical Training Styles22:58 Rep Schemes and Training Volume25:51 Failure, Effort, and Auto-Regulation in Training33:58 Managing Fatigue: Different Approaches36:46 Exploring Recovery and Progression Models39:53 Understanding Linear Progression and Its Variants43:38 The Evolution of Training Methods: From Volume to Isolation48:24 The Impact of Historical Training Routines51:40 The Nautilus Revolution in Strength Training01:00:00 Romanticizing the Basics: The Blue Collar Approach to Training01:04:04 Reflections on the Golden Era of Bodybuilding 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

Dive into the world of pre-steroid era training with insights on how legends like Sandow and Hackenschmidt sculpted their physiques using only natural methods. Discover the evolution of strength training protocols, from full-body routines to the introduction of machines. Reflect on the timeless work ethic and dietary habits that defined the fitness culture of the past. Explore classic training philosophies and the enduring impact of early bodybuilding practices, all while recognizing their relevance in today’s fitness landscape.

Discover practical meal prep strategies that simplify dieting while balancing time and budget. Learn how to navigate family meal dynamics and share personal stories that enhance the meal prep experience. Explore the importance of consistency and structure, and hear tips on managing hunger effectively during a calorie deficit. The hosts emphasize flexibility in meal planning, and ways to make satisfying meals that align with weight loss goals, all while maintaining enjoyment in food.

In episode 188, we delve into the concept of Quality Training Volume, discussing the balance between sufficient volume for progress and avoiding unproductive fatigue. We explore the transition from low to high volume training, and touch on individual variability and frequency in optimizing training outcomes. We highlight the nuances of training adaptations, soreness, and the impact of training age on volume tolerance. We wrap up with a section on the need for a balanced approach to training, where quality trumps quantity, and how to effectively transition between different training phases without losing gains.Timestamps:00:00 Introduction to Quality Volume03:25 Personal Updates and Training Journeys08:29 Defining Quality Volume11:25 Transitioning Training Programs15:07 Progressing Through Training Cycles18:59 Soreness and Training Adaptations21:27 Individual Variability in Training Volume24:10 The Role of Frequency in Training31:04 Conclusion and Key Takeaways32:01 Understanding Volume and Frequency in Training36:02 The Risks of Junk Volume and Injury39:03 Managing Recovery and Training Volume43:13 The Role of Burnout Exercises in Training49:13 Transitioning Between Training Phases53:02 Defining Junk Volume and Its Implications 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

It is time for the April 2025 Q&A episode. A few notable questions from this month’s episode include the changing perspectives on lengthened bias training, and the implications of GLP-1 medications for health.Timestamps:00:10:08 - Have you ever had to refer a client for ECAL metabolic testing due to normal labs + you believe they were telling the truth. But they just weren’t losing the weight?00:12:34 - What’s up with the new “trend” of upping creating dose from 5g per day to 10 grams plus???00:15:49 - What would be the least riskiest PED to experiment with? Oral Anavar?00:16:49 - What should someone with extremely lagging forearms do?00:21:46 - What kind of RIR do you recommend training to in a deficit? Go to failure ever?00:24:55 - If not building muscle in a deficit, how important is it to keep increasing weight / reps weekly?00:27:42 - Where is your gym? Are you still in Bali? Can Aaron discuss the business aspect of starting a gym? Pricing, membership, hiring, personal training, group classes? 00:32:43 - Do you think there's any benefit from a pure muscle-building perspective to be more aggressive with bulking phases to get the benefits of being at a higher body weight for a longer period of time thereby able to lift heavier loads for longer?00:37:49 - What’s going on with the appetite decrease you mentioned?00:39:31 - Can you guys discuss/elaborate on the fine line between habitual exercise and exercise addiction / dependence?00:47:04 - If low volumes give you some results and high volumes maximize gains, then wouldn’t they eventually meet at the same place where your genetic limit is? 00:50:32 - What is the equivalent of 180 mins of zone 2. E.g. if I don’t have time for z2 how much z3/4/5 do I need to do to equate?00:52:28 - Worth it to do any calf lifting or is a few runs a week enough! Feels like training calves may not be worth it.00:55:29 - It seems lengthened bias training has lost some popularity. What’s your current stance? 00:58:03 - What does someone just getting into biking need? What do you know now that you wish you knew earlier? 01:01:18 - I don’t have any “lower lat” specific work in my program. Do I need to add one?01:02:31 - Do you ever recommend intermittent fasting during a deficit? Or is it more important to have protein evenly spaced throughout the day? 01:05:31 - I am a female who is lean but working to get leaner and want to see more ab definition. Do you recommend any direct ab training in this instance?01:09:23 - Dr Mike is an advocate of GLP-1 meds for everyone, because of the health benefits, even for those who are not obese. What are your thoughts on this?  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 186 we cover a question submitted from a woman asking the very complicated question of, “when is enough, enough?”When is the time to stop setting new goals in fitness/physique related pursuits. When you become advanced how do you continue to set new goals? How to know when it’s time to simply maintain what you’ve put the hard work in to earn, and ride off into the sunset. We explore this question from various angles, from both the physical and mental side of things.Timestamps:00:00 Episode Introduction01:40 Bryan and Aaron Updates16:10 Navigating Intermediate to Advanced Training Goals27:21 The Clarity of Goals in Fitness28:20 The Pursuit of Leanness: A Double-Edged Sword31:33 The Role of Social Motivation in Training36:36 The Importance of Recovery and Injury Prevention40:49 Exploring New Athletic Pursuits44:46 The Bigger Picture: Health and Longevity47:39 Finding Joy in Achievements and the Journey49:45 Incorporating Variety for Lifelong Fitness 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 185, we follow up our previous Chest Specialization episode with another body part specialization. This time for the glutes. We detail a few very effective and practical approaches to training the glutes 3x weekly or per rotation taking in all the numerous considerations that go into designing a proper specialization. We walk through our key levers of exercise order, optimizing frequency, the importance of exercise selection, where to increase and decrease volume increases, and intensity techniques. Enjoy!Timestamps:00:00 Introduction to Glute Specialization01:28 Bryan Personal Updates10:38 Aaron Competition Prep Update15:48 ChatGPT Attempt at Glute Specialization27:31 Key Levers of Specialization28:00 Exercise Order29:28 Lengthened vs Shortened Exercises on Which Sessions36:04 Proximity to Failure / Volume 45:31 Increasing Volume on Special Areas51:32 Increasing Variation vs. Fewer Exercises53:26 Putting It All Together: Creating Your Glute Specialization 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