Eat Train Prosper

In this episode, we discuss recent blood work results and concerns about Aaron’s genetic predisposition markers. We share our experiences with traditional doctors and the challenges we faced to find a healthcare professional who understands both our fitness and medical needs. We underscore the importance of understanding our bodies and being proactive with our health, including preventative testing and lifestyle changes. We consider the possibility of potentially trying unconventional management approaches and eventually shifting away from pure hypertrophy-focused training to improve our health markers. We also talk about the trend towards private, more health-focused care and the need for doctors who can bridge the gap between traditional medicine and fitness. In the next episode, we plan to discuss our goals and forecasting for the future. 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

Over the past few months we have been loosely flirting with some of our own more recent experiences with incorporating cardiovascular training into our predominant resistance training. With this episode Bryan walks us through the two “zones” of cardiovascular training you may wish to consider incorporating and how to most-optimally incorporate these types of sessions whilst minimally impacting the adaptations from your strength training. 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 week we cover the ironic timing of lower body injuries we both sustained this past week and our immediate action plans for making the best of the situations. After that we round out the remaining questions from last week’s January Q&A episode.Instagram Questions:When doing cardio, should I do it by minutes or calories burned?How will this new approach to “cardio for healthspan” play into the spring cut?Do you really need to consume fewer carbs with insulin resistance or just fewer kcals?I’m an early lifter 5:30AM, I’ve started incorporating pre-carbs, do I need pre protein?When I travel with friends (eg skiing), it is hard to hit protein. Is it ok if protein is low for 3-4 days.Should we keep RIR and weekly volume per muscle the same in a meso? Or alter it every week?Rec on app or system to log workouts, reps, notes, RIR etc.. Tips get over the fear of the cut… Lose BF % and feel small, makes me want to bulk againHow the F is your HRV 227? What do I need to change in life?Do you do any hot/cold therapies?If so, how do you incorporate into hypertrophy? Can you explain why it’s better to hit the short muscle lengths first?What do you guys think is more significant when training if your goal is hypertrophy? Training the muscle until failure or time under tension? See a lotta back and forth around this and curious to hear your guys take! 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

Today we have the first episode of our Instagram Q&A series for 2023. We cover a number of different topics ranging from low calorie sauces for dieting, to spotting poorly designed training programs, and what the best reasoning would be for a DB chest fly vs a seated machine fly. Next week we will cover Part 2!Instagram Questions:What are good upper body exercises on the Smith machine?Are Single Leg Extensions a good option for Hypertrophy? Thoughts on Programming horizontal pulls before vertical pulls in a FULL UPPER DAY?Realizing that volume is so individual, what is a good starting point of volume for a new client? (Reps/Exercises/Frequency)What are pros and cons of different progression schemes for hypertrophy? How to choose the right one for you?When are Aaron and Jenny publishing the fitfluencers guide to surviving Bali?What’s your fave low cal condiment? And favorite hot sauce? Key points to think about when programming / Red flags when looking at someone’s program? Update on NYE resolution of “eating more weed” Is there by any good reason why to use a DB fly instead of a fly machine? What should we do if we experience elbow pain when pushing? How to fix scapular winging / uneven shoulder? How do you rate the straddle lift for glute training at home? Hard to load heavy, and legs look wide? Why do I pee fast 3-4x during training? I train for 2 hours and drink 2-3 liters during.Best tips to approach RIR and training coming out of a deload? Why not go to 0-1 RIR the week after deload? Do you prioritize seasonal foods?How do you approach gym anxiety (Re: leg day hours prior; worried about waiting for machines in the crowded gym?)How do you pump yourself up for the gym? Is there any merit to increasing cals for a period to raise BMR? 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

Today we talk about the “Prosper” leg of ETP. As entrepreneurs in the health and fitness space, we have had our high’s, our low’s and everything in between. We know that many of you listeners are also coaches in this space, and hopefully by us sharing some insight into our journey’s thus far (both the good and the bad) we can provide helpful insight for navigating the rough patches along your journey as well. 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

Research has dramatically helped to drive the industry forward over the last 10+ years. Thanks to this research we now feel quite confident about some things, such as longer rest periods are better for hypertrophy, frequency is mostly a means of partitioning volume etc… But there are many studies which have extremely small effect sizes or state conclusions where it doesn’t seem to matter what we do. Such examples might be: Training with “lower” reps vs “higher” reps or progressing with reps vs progressing with weight. When it comes to training volume, it’s often stated that more is better up to a point. Is that true for everyone? This episode is about going deeper into these studies, and understanding that these things very much matter FOR THE INDIVIDUAL (even if they don’t necessarily matter on a population level). 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 our first episode of 2023 we take the high road on typical January first nutrition advice. After covering some year end updates and some of our own personal outlooks for 2023, we detail one training question: “Any reasoning (practical or theoretical) for why certain rep ranges would work better for shortened vs lengthened movements?”, before diving into our less commonly discussed approaches for making sustainable, long-term changes in the new year. 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

After a week off, we have a number of big updates. Bryan discusses new programs starting in January on “Bryan’s Program” as well as new cycles across the Paragon family of programs. Then Aaron drops an amazing new service/product he’s been working on with Jackson Peos. The main topic for the day is a review of some things we’ve changed our minds on this last year. These are not necessarily things where we completely flipped 180 degrees, but more like an updated perspective. Topics include reverse dropsets, lengthened bias approaches, cardio, metabolic cycles, and training volume.  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

Discover the art of personalizing nutrition as the hosts stress the significance of individual genetic and microbiome differences. Explore the importance of glute med strength for better performance and injury prevention. Delve into how accessible lab work can enhance wellness and reshape health investments. The discussion on caffeine metabolism reveals its impact on sleep, paired with personal stories of experimentation. Tailoring dietary strategies based on personal experiences proves critical in optimizing nutrition.

Delve into the concept of minimalist training, focusing on the least effort for strength maintenance. The hosts balance holiday indulgence with training insights, discussing effective leg workouts for winter sports. They share personal experiences with caffeine and its effect on metabolism and sleep. A listener's query leads to insights on the importance of individualized arm training, while research challenges traditional views on optimal sets for muscle gains. Explore advanced techniques to maximize training stimulus within a minimalist approach.