Muscle for Life with Mike Matthews Mike Matthews

Why are obesity rates skyrocketing in the modern world? Do we simply lack willpower, or are deeper forces at play?

In this episode, I sit down with Dr. Stephan Guyenet, a renowned obesity researcher, science communicator, and author of the book The Hungry Brain. 

With his expertise in neuroscience and eating behavior, Dr. Guyenet sheds light on the complex mechanisms behind our body's drive to store fat and the challenges we face in our modern food environment.

Luckily, it's not all doom and gloom. Stephan also shares evidence-based strategies to outsmart our hungry brains and maintain a healthy body composition for life.

In this interview, you’ll learn . . .


The brain's central role in body fatness, the influence of genetics on obesity risk, and the mismatch between our evolutionary wiring and today's food landscape
Why our body's weight-regulating countermeasures often fail to protect against gradual weight gain
The impact of stress and emotional eating on weight management
The "starvation response" that makes sustained fat loss so challenging and weight regain so common
How to navigate “treat meals” without sabotaging progress
Evidence-based tips for naturally maintaining a healthy body composition without relying on willpower alone
And more . . .

Whether you're looking to lose fat, maintain your weight loss, or simply better understand the science of obesity, this episode offers valuable insights and actionable strategies to help you outsmart your hungry brain and achieve lifelong leanness.

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Timestamps:

(0:00) Please leave a review of the show wherever you listen to podcasts and make sure to subscribe!

(2:46) Shop Legion Supplements Here: https://buylegion.com/ and use coupon code MUSCLE to save 20% or get double reward points!

(6:09) How does the brain relate to obesity and weight regulation?

(8:59) What role do genetics play in individual differences in obesity risk and leanness?

(19:35) How has the modern food environment contributed to the obesity epidemic?

(24:31) Why do the body's weight-regulating countermeasures often fail to prevent excessive fat gain?

(32:57) A practical tip for enjoying treat meals without keeping tempting foods stocked at home

(36:26) My free quiz to answer all your diet questions: www.muscleforlife.show/dietquiz

(37:15) The impact of stress and emotional eating on weight management

(41:27) The neuroscience behind why so many people struggle with weight regain after dieting

(46:49) Can the body's set point be lowered to maintain leanness, and how long might that take?

(50:53) Evidence-based strategies for naturally maintaining a healthy weight without constant willpower

(57:59) Where to find more of Dr. Stephan Guyenet's work and resources

(58:28) Want 125 quick, easy, and delicious “fitness friendly” recipes? Get The Shredded Chef: https://legionathletics.com/products/books/the-shredded-chef/

(1:01:40) Subscribe and please share the podcast with a friend! www.muscleforlife.show

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Mentioned on the Show:

Shop Legion Supplements Here: https://buylegion.com/ and use coupon code MUSCLE to save 20% or get double reward points!

Take this free quiz to get science-based answers to all of your diet questions: www.muscleforlife.show/dietquiz

Want 125 quick, easy, and delicious “fitness friendly” recipes? Get The Shredded Chef: https://legionathletics.com/products/books/the-shredded-chef/

Stephan’s Twitter: https://twitter.com/sguyenet

Stephan’s Website: https://www.stephanguyenet.com/

The Hungry Brain Book: https://www.amazon.com/Hungry-Brain-Outsmarting-Instincts-Overeat/dp/1250081203/?tag=mflweb-20

Protein has long been hailed as the key macronutrient for building and maintaining muscle mass. But what about its role in fat loss?

As it turns out, increasing your protein intake might be one of the most underrated strategies for shedding fat.

In this episode, I'm joined by Dr. Bill Campbell, a renowned exercise science and nutrition researcher and professor, to explore protein’s surprising effects on fat loss. 

In case you’re not familiar with Dr. Campbell, he’s a repeat guest on the podcast, the director of the Performance & Physique Enhancement Laboratory at the University of South Florida, has published more than 150 scientific papers, and also has a research review in which he examines scientific papers and breaks them down into simple, practical insights.

Our discussion covers . . .


The details of several studies demonstrating protein's fat loss effects (independent of just creating a calorie deficit), including possible mechanisms at play


How increasing protein intake can lead to greater fat loss, even in a smaller caloric deficit


Practical implications of these findings for optimizing protein intake during a cutting phase


How to use protein to minimize fat gain during periods of overeating


The significance of increasing protein intake from high to very high levels for enhancing fat loss


And more . . .



So, if you're interested in learning how protein intake affects fat loss, and how to use that information to get better results, this episode is for you.

Timestamps:



(0:00) Please leave a review of the show wherever you listen to podcasts and make sure to subscribe!

(2:15) Legion One-on-One Coaching: https://www.muscleforlife.show/vip

(5:23) How does protein intake affect fat loss?

(6:37) What are the possible mechanisms through which protein influences fat loss?

(19:42) How can you lose more fat while being in a smaller calorie deficit?

(33:19) Try Whey+ risk-free today! Go to buylegion.com/whey and use coupon code MUSCLE to save 20% or get double reward points!

(35:57) What are the practical implications of these protein and fat loss studies?

(37:43) Should you significantly increase protein when cutting to lose fat faster?

(40:00) How can protein be used strategically during periods of overeating?

(42:49) What are some ways to get more of your calorie surplus from protein?

(44:06) What questions related to protein and fat loss would you like to pursue next?

(48:00) Is there a benefit to increasing protein from high to very high levels for enhancing fat loss?

(54:20) Where can people find your work?

(56:39) My free meal planning tool: buylegion.com/mealplan

(58:06) Subscribe and please share the podcast with a friend! www.muscleforlife.show

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Mentioned on the Show:

Legion One-on-One Coaching: https://www.muscleforlife.show/vip

Legion Whey+: www.buylegion.com/whey and use coupon code MUSCLE to save 20% or get double reward points!

Want a free meal planning tool that figures out your calories, macros, and micros, and allows you to create custom meal plans for cutting, lean gaining, and maintaining in under 5 minutes? Go to https://buylegion.com/mealplan and download the tool for free!

Bill Campbell’s Instagram: https://www.instagram.com/billcampbellphd/

Bill’s Website: https://www.billcampbellphd.com/

DNA-Based Diets: https://legionathletics.com/dna-based-diet/

Every day, your lifestyle choices cast a lasting impact on your brain's health, often without your conscious awareness. 

As we grow older, the stakes get higher—maintaining optimal brain function is not just an option; it's essential for a vibrant and productive life. 

But how exactly can you protect and sharpen your mind against the inevitable wear of time? 

In this episode, I’m joined by brain health expert Louisa Nicola to discuss scientifically-backed strategies to keep your cognitive faculties in peak condition and stave off decline.

In case you’re not familiar with Louisa, she’s a neurophysiologist, Alzheimer’s Disease researcher, human performance coach, and the founder and head performance advisor of Neuro Athletics, a company dedicated to helping people achieve peak performance through neuroscience.

With her extensive knowledge and research in the field, Louisa shares valuable insights on the connection between exercise, sleep, nutrition, lifestyle habits, and brain health.

In our discussion, you'll learn . . .


Why exercise is more important than nutrition when it comes to brain health
The specific types of exercise that are most beneficial for the brain, including the optimal amount and intensity
How strength training factors into a well-rounded brain health routine
The role of brain training games and cognitive challenges in maintaining mental sharpness
The effects of alcohol and marijuana on the brain, and what the science says about their impact
Key supplements to consider for improving brain health, including magnesium, creatine, and omega-3s
And more . . .

Whether you're looking to optimize your cognitive performance, prevent age-related decline, or simply maintain a healthy brain, this episode is packed with evidence-based strategies you can start implementing today.


Timestamps:

(0:00) Please leave a review of the show wherever you listen to podcasts and make sure to subscribe!

(2:12) Find the Perfect Strength Training Program for You: www.muscleforlife.show/trainingquiz 

(3:54) Is exercise more important than nutrition when it comes to brain health?

(5:54) Why is getting regular blood work important for assessing health?

(8:07) You should get bloodwork done to understand your biomarkers and fitness level

(13:23) Why is exercise so crucial for longevity and brain health?

(22:47) How does strength training factor into how much vigorous exercise you should get per week?

(24:06) At what point do you start to get most of the brain health benefits from exercise?

(28:03) How does exercise specifically affect brain health and function?

(38:11) Try Pulse today! Go to https://buylegion.com/pulse and use coupon code MUSCLE to save 20% or get double reward points!

(40:20) What role do brain training games play in cognitive health?

(53:13) What impact do alcohol and marijuana have on the brain?

(1:01:16) Which supplements are worth considering for improving brain health?

(1:09:45) Is magnesium beneficial for brain health, and in what forms?

(1:14:44) Where can people find more of Louisa Nicola's work and resources?

(1:15:18) Legion One-on-One Coaching: https://www.muscleforlife.show/vip

(1:18:05) Subscribe and please share the podcast with a friend! www.muscleforlife.show



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Mentioned on the Show:
Louisa’s The Neuro Experience Podcast: https://podcasts.apple.com/us/podcast/the-neuro-experience/id1274468842

Louisa Nicola’s Instagram: https://www.instagram.com/louisanicola_

Find the Perfect Strength Training Program for You in Just 60 Seconds: http://www.muscleforlife.show/trainingquiz

Legion Pulse: https://buylegion.com/pulse and use coupon code MUSCLE to save 20% or get double reward points!

Legion One-on-One Coaching: https://www.muscleforlife.show/vip

Creatine (Legion Recharge): www.buylegion.com/recharge

Omega-3s (Legion Triton): www.buylegion.com/triton

Magnesium: www.buylegion.com/mag

Mike’s interview with Darren Candow on creatine: https://le

In this episode, I tackle a variety of questions ranging from training and supplementation, to the threat of AI towards humanity. 

I discuss how to grow skinny legs efficiently, how to optimize your sleep and wake-up time after a late night, whether hyperextensions are a good exercise, and a lot more.

As always, these questions come directly from my Instagram followers, who take advantage of my weekly Q&As in my stories. 

If you have a question you're dying to have answered, make sure you follow me on Instagram (@muscleforlifefitness) and look out for the Q&A posts. Your question might just make it into a podcast episode!

If you like this type of episode, let me know. Send me an email (mike@muscleforlife.com) or direct message me on Instagram. And if you don’t like it, let me know that too or how you think it could be better.



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Timestamps:

(0:00) - Please leave a review of the show wherever you listen to podcasts and make sure to subscribe!

(1:49) Go to www.mfl.show/spring to get BOGO 50% off during our Spring Sale!

(3:42) Will Legion introduce a standalone creatine supplement?

(4:19) What drives Mike Matthews' inspiration?

(5:16) Reasons behind the recent reduction in podcast frequency?

(5:43) Is artificial intelligence a genuine threat to humanity?

(6:24) Late nights: better to maintain a consistent wake-up time or get 7+ hours of sleep?

(9:13) Why are hyperextensions discouraged by some fitness experts?

(10:27) Effective strategies for developing muscular legs for skinny individuals

(13:19) When can we expect more memes on your social media?

(13:48) Is it safe to use creatine while breastfeeding?

(14:28) Is conjugate training worth trying?

(15:03) Please share the podcast with a friend! www.muscleforlife.show

(15:39) Evaluating the time commitment vs. benefits of playing golf

(17:11) Does Mike use the same workout split as described in his book?

(18:54) Top exercises for building prominent upper trapezius muscles

(19:31) What’s the hardest thing about doing hard things?

(19:46) Explanation for why Lunar was out of stock

(20:27) Can you do a podcast on the dangerous future of exercise mimetics?

(20:56) How many times a day do you think about the Roman Empire?

(21:22) Recommended squat variations for individuals with knee injuries

(23:16) Insights into Mike Mentzer's training philosophy

(25:04) Are there benefits to microdosing Pulse throughout the day?



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Mentioned on the Show:

Get 50% off during our Spring Sale! Go to www.mfl.show/spring to save now and use coupon code MUSCLE to get double reward points!

Legion Pulse: www.buylegion.com/pulse and use coupon code MUSCLE to save 20% or get double reward points!

Legion Lunar: www.buylegion.com/lunar and use coupon code MUSCLE to save 20% or get double reward points!

Mike Mentzer's high-intensity training (HIT) method has been experiencing a resurgence in popularity lately, but does the science support its effectiveness?

In this episode, I talk with Dr. Mike Israetel to get his take on the pros and cons of Mentzer's Heavy Duty Workout approach.

In case you're not familiar with Dr. Mike, he's a repeat guest on the Muscle for Life podcast and a true expert in the field of sports science and hypertrophy. 

With a PhD in Sport Physiology, years of experience as a competitive bodybuilder, and a wealth of practical knowledge from co-founding Renaissance Periodization and working with thousands of clients, Mike knows how to bridge the gap between science and real-world application. 

In our discussion, you'll learn about . . .


The allure of HIT training and why it's gaining popularity again
The benefits of Mentzer's approach, including its emphasis on recovery and progressive overload
The valuable tradition of logbooking workouts that Mentzer helped popularize
The scientific shortcomings of Mentzer's method, such as the superiority of multiple sets over single sets
The suboptimal nature of very low training volumes and frequencies in HIT, and the potential drawbacks of training to failure
When and for whom HIT-style training can work effectively
Practical tips for trying a more sustainable, evidence-based version of Mentzer’s approach
And more . . .

Whether you're a fan of Mentzer's methods or simply curious about the science of hypertrophy training, click play because you won't want to miss this discussion.


Timestamps:


(0:00) Please leave a review of the show wherever you listen to podcasts and make sure to subscribe!

(2:28) Go to www.mfl.show/spring to get BOGO 50% off during our Spring Sale!

(5:51) Who was Mike Mentzer and what is his Heavy Duty training method?

(9:13) Why is Mentzer's HIT training experiencing a resurgence in popularity?

(20:08) What are the benefits of Mentzer's training approach?

(25:18) Please share the podcast with a friend! www.muscleforlife.show

(25:52) - What did Mentzer get wrong about optimal hypertrophy training?

(32:38) Is training beyond failure effective for muscle growth?

(35:24) What other components of Mentzer's HIT style are suboptimal?

(38:56) When can low-frequency training work well?

(47:41) How can you improve on Mentzer's HIT method if you want to try it?

(50:20) Where can people find more of Mike Israetel's work?


Mentioned on the Show:

Our Spring Sale Is Happening Now! BOGO 50% every product! Plus, free gift cards on orders over $99! Go to www.mfl.show/spring to save now and use coupon code MUSCLE to get double reward points!

Renaissance Periodization Website: https://rpstrength.com/

Renaissance Periodization YouTube Channel: https://www.youtube.com/@RenaissancePeriodization

In this episode, I talk with Luke, who achieved a dramatic body transformation through Legion’s one-on-one coaching program. 

Luke had struggled with his weight for over a decade, experiencing short-term success through extreme dieting and cardio, only to regain the weight. 

However, working with his Legion coach, he learned to focus on consistency and adherence through a personalized nutrition and training plan.

Over 36 weeks, Luke shed an impressive 43 pounds, 17% body fat, and 11 inches off his waist by mastering the basics: a balanced diet, compound training, moderate cardio, and effective rest and recovery strategies. 

During the program, Luke also navigated challenges such as managing weight fluctuations, learning to be patient and trust the process, and mastering proper training intensity.

In this podcast, he shares valuable insights on enjoying holidays and meals guilt-free, finding an enjoyable meal plan, and understanding true training intensity.

Luke's story highlights the power of an evidence-based, sustainable approach to achieve remarkable results while building healthy, long-term habits. 

So, press play to learn how expert coaching and a commitment to the process can lead to life-changing transformations.


Timestamps:


(0:00) Please leave a review of the show wherever you listen to podcasts and make sure to subscribe!

(3:05) My free quiz to answer all your diet questions: www.muscleforlife.show/dietquiz

(06:00) Luke's early struggles and approach to weight management.

(11:21) The dramatic transformation Luke experienced: 43 pounds down and significant body composition changes.

(16:41) What Luke’s fitness regimen looked like before my coaching.

(23:48) Luke's diet strategy and how it evolved over time to focus on satiety and sustainable eating habits.

(30:47) Luke’s surprise regarding his meal plan.

(32:50) Did you incorporate treat meals?

(36:10) Balancing enjoyment and diet discipline during holidays and special occasions without derailing progress.

(43:10) Please share the podcast with a friend! www.muscleforlife.show

(43:45) Adapting the Bigger Leaner Stronger training program to fit Luke's lifestyle and focusing on compound movements.

(48:01) How training intensity and understanding of failure contributed to Luke's success.

(59:12) What obstacles or “a-ha moments” did you experience during these 8 months? The realization that less can be more: focusing on quality over quantity in training.

(01:02:12) Cardio strategy: Prioritizing walking and rucking without overemphasizing high-intensity cardio.


Mentioned on the Show:


Legion One-on-One Coaching: https://www.muscleforlife.show/vip

Take this free quiz to get science-based answers to all of your diet questions: www.muscleforlife.show/dietquiz

Luke’s Transformation: https://legionathletics.com/luke-w-legion-coaching-transformation/