Eat Train Prosper

Join us as we delve into some of our current goals; in regards to training and other tangential goals. Aaron discusses his much anticipated Men’s Physique prep, while Bryan discusses his updated training approach for bike season, and a new project on Instagram. Bryan has started a new page that is autobiographical in nature, following his lifting journey from youth to current. @a_lifters_life_storyTIMESTAMPS0:00 - Life/episode updates7:33 - Bryan’s new Instagram page: @a_lifters_life_story19:22 - Aaron’s plan on competing in men's physique in the NPC IFBB41:22 - Training for bike season 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 reverse dieting strategies, weighing the hard and fast approach against a slower, incremental method. They discuss the psychological and physiological factors at play when transitioning out of a dieting phase. Personal anecdotes from travel shed light on the challenges of maintaining routines and enhanced training techniques. The sensation of achieving a pump during workouts is explored, blending nostalgia with motivation. Insights from listener questions further illuminate the complexities of adjusting caloric intake based on individual needs.

In this engaging Q&A session, listeners get insights on the implications of hypertrophy training on other activities like hiking. They explore the myth of 'junk volume' in workouts and the significance of starting slower when returning to exercises. The omega-3 index is discussed as a key predictor of longevity, alongside the benefits of creatine in muscle retention. Personal experiments, like Tongkat Ali, spark conversations about muscle growth and recovery, while tips for digestion and cardio's impact on muscle are shared.

Lyle McDonald, a renowned author on nutrition and training, dives into the evolution of dietary practices, particularly flexible dieting. He discusses the psychological impact of rigid versus flexible eating in bodybuilding, emphasizing personalized strategies for sustainability. Lyle also examines the complexities of dieting, highlighting individual variability and the influence of genetics on weight loss. Through personal stories and insights, he challenges listeners to rethink their approaches to nutrition and fitness.

Lyle McDonald dives deep into the art of training, discussing the delicate balance of volume and failure. He emphasizes the need for personalized approaches, considering individual biomechanics and changing fitness goals over time. A fascinating look at hamstring training reveals the importance of recognizing its distinct muscle parts. The conversation also challenges traditional bodybuilding strategies, advocating for progressive tension overload as a core principle for muscle growth. Prepare for insights that might reshape your fitness journey!

Episode 150 centers around Bryan’s recent weekend at the N1 HQ for Hypertrophy Camp with numerous experiments exploring “lengthened exposures” and training density. We think that you will find some of the outcomes here rather thought provoking, as did we. Bryan wraps up the episode expanding upon Episode 143, where he turned a version of his 10 Exercises for Life into a twice weekly program he will run this Spring as he again shifts his training prioritization towards a cardio focused modality.Bryan’s Referral for N1 Events and Courses:https://n1.education/n1-events/ref/boorsteinTIMESTAMPS0:00 - Life/Episode updates9:53 - N1 Hypertrophy camp17:20 - First day partials test - FR+partials vs 1&¼ reps vs partials only across 3 diff movements (DB Bench, Cable Pulldown, Prime “lengthened” pulldown)27:13 - Discussion around same muscle group supersets, and impact of stability32:22 - Leg/Quad test: Alternating Leg Ext to hack versus leg extension THEN hack41:10 - Arm test with 90 sec rest versus 2 min rest (and impact of R to L)45:33 - Examples of increasing density that we used with SUPER DUPER Sets (antagonistic, non competing,and same muscle group)49:58 - The big takeaway from all these tests53:30 - Bryan’s Spring Training program 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 dive into some of our favorite rep schemes that we use either personally, in our own program design, or more commonly with clients. Bryan has laid this episode out in three sections: Hypertrophy, Strength & Strength Endurance and lastly Metabolic.TIMESTAMPS0:00 - Life/episode updates16:28 - Starting with Hypertrophy34:58 - Moving on to Strength & Strength Endurance43:25 - Lastly, MetabolicCoaching with Aaron ⬇️https://strakernutritionco.com/nutrition-coaching-apply-now/Done For You Client Check-In System for Online 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 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 break down our respective supplement protocols that we each take daily. This came in as a question from our February Q&A episode that we felt would most appropriately be covered in a full episode. Please note that the majority of what we discuss in this episode applies contextually to ourselves at the current time. You should not blindly follow anything we are currently using.LEGION CODE: BRYAN Provides 20% off your first order, then additional bonus points and discounts on future orders.TIMESTAMPS0:00 - Life/episode updates  17:16 - Episode overview21:09 - The first thing that Bryan does in the morning29:44 - Aaron’s morning supplements33:10 - The Omega-3 Index39:58 - Bryan’s punchy “sludge mix”42:46 - Moving into Aaron’s staples 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

Mike T. Nelson, PhD, MSME, CSCS, CISSN, is a research fanatic who specializes in metabolic flexibility and heart rate variability, as well as an online trainer, adjunct professor, Associate Professor at the Carrick Institute, presenter, creator of the Flex Diet Cert, kiteboarder, and (somewhat incongruously) heavy-metal enthusiast.  He has a PhD in Exercise Physiology, and a MS in Mechanical Engineering (biomechanics). The techniques he's developed, and the results Mike gets for his clients have been featured in international magazines, in scientific publications, and on websites across the globe.  In his free time, he enjoys spending time with his wife, lifting odd objects, reading research, and kiteboarding as much as possible.You can find more from Mike at his website: https://miketnelson.com/Or his Instagram: https://www.instagram.com/drmiketnelsonEpisode Research References:American College of Cardiology: Different types of physical activity offer varying protection against heart diseasehttps://www.sciencedaily.com/releases/2018/11/181116135957.htmAdaptations to aerobic interval training: interactive effects of exercise intensity and total work durationhttps://pubmed.ncbi.nlm.nih.gov/21812820/TIMESTAMPS0:00 - Getting to know Dr. Mike T. Nelson6:16 -  How did Mike become so “well versed” in different modalities that he cansuccessfully coach athletes spanning physique to powerlifting/strength sport, to CrossFit and everything in between?10:45 - Dr. Mike has been an early adopter of the “cardio for health” movement, in a sense. Has he always prioritized “cardio” or has it been a product of working with performance athletes?17:17 - Concurrent training, General views on the interference effect and how to most productively manage? How better cardio can actually HELP lifting goals? 23:45 - The benefits of adding cardio to strength training routines32:59 - Programming for VO2 Max43:28 - Mjolnir Intervals (a perfect blend of various time domains for VO2?)51:00 - Breathing mechanics1:00:09 - Using different breath tests (nasal exhale in my program versus the BOLT test?)1:01:40 - How HRV plays into this mix of breathing and recovery1:04:10 - Thoughts on some of the longevity experts’ (Attia, Inigo San Milan) views on using VO2 max and Zone 2 as a reference for CV health and mitochondrial function? 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

Once again it’s time for the monthly Eat Train Prosper Instagram Q&A episode. This week is a monster ep with 27 questions answered. As always, thank you for the continued interest and questions submitted for this episode. These are some of our favorites to continue to do.TIMESTAMPS0:00 - Life/episode updates9:35 - Any changes to blood work panels since THC cessation?14:18 - Pick only 3 meals to eat for the rest of your life (like the 10 exercises question) but for overall health and hypertrophy? 18:46 - Tips on training for maintenance of muscle? 22:07 - How do you recommend training during Ramadan (fast from sunrise to sunset)24:30 - How to figure out what “works for you”27:44 - Tips for trouble sleeping in a deficit?31:52 - Experience with exertion headaches? Any known workarounds?34:30 - Thought experiment: If you could do only concentrics or eccentrics, which one and why?36:23 - How close to failure do you start a meso for lengthened movements? Still think 4 RIR is good? 41:19 - Is the Sissy leg press a good alternative when you don't have a hack squat?42:49 - Relatively, how important are training blocks vs ongoing autoregulation of fatigue?44:50 - Purpose of warm-up sets beyond lower injury risk? Can you lift heavier if more “warmed up”?48:40 - Would Bryan ever consider going on TRT like Aaron? Why or why not?50:44 - Do fertility concerns play a factor in potentially going the anabolic route?52:53 - Could you finish Leadville 100 in your current form? If so, what time?56:40 - What creates more damage… 3-sec pause lengthened or 1.25 reps?58:40 - Go to lunch/dinner meals?1:01:01 - If natty is “too hard” then why choose settling for anabolic physique competition? Isn’t there a little glory in doing the hard thing?1:06:17 - Does bench angle matter for chest/anterior delts?1:07:22 - How do you not eat 3 hours before bed with edibles? I get munchies and then can’t sleep hungry…1:09:13 - Is there a point at which optimization is in conflict with toughness?1:13:13 - Any updates on misogi 2024?1:14:57 - When does Bryson start his bro split? (what’s the right time to start training?)1:16:15 - How often do you guys Dexa?1:19:37 - Has Aaron picked out the best seated calf raise machine for undefeated gym?1:20:07 - Can easily get 250g protein and 50g fiber with no digestive issues. Is this a problem? (Female)1:21:15 - How would you structure forearm 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