Eat Train Prosper Aaron Straker | Bryan Boorstein

Once again it is time for our (mostly) monthly Instagram Q&A episode. This week we have 25 questions that we answer. These episodes are always a favorite of ours to record so a big thank you to all the listeners who submitted questions.

TIMESTAMPS
0:00 - Life/Episode updates
11:27 - If moving to hypertrophy / machine focused can that negatively affect other activity areas such as hiking, biking, etc?
13:51 - With all the volume studies lately and so much per session volume, are we ready to throw junk volume out?...
17:26 - When returning to an exercise after months away, does NOT starting at the same weight/reps as prior indicate that no progress has been made?
20:18 - How long to stick with a movement? Until plateau?
23:53 - Does Creatine really show benefits maintaining LBM while cutting or is it all marketing hype?
25:04 - Are alternating limb movements underrated?...
30:04 - Can you elaborate on the Omega 3 index being tied to longevity?
https://www.lifeextension.com/magazine/2022/3/omega-3-levels-healthy-years (Framingham Heart Study)
34:41 - Updates on your Tongkat experiment?
36:06 - As an intermediate, can you still add muscle eating at maintenance or is a bulk required at some point? ...
42:28 - Is it ok to rotate movements...
44:20 - Cardio destroys muscle?
47:04 - Tips for improvements in digestion?
48:08 - Top fallacies/lessons you learned about starting a business?
(see Episode 142 at 1:16:00 mark (question on business lessons/growth))
49:31 - If you were going to rewrite the T-nation article on strength standards for beginner to advanced... https://forums.t-nation.com/t/strength-standards-are-you-strong/284633
53:10 - If you can’t secure yourself down for movements like pulldowns/rows in a home gym or DIY at a Globo gym...
54:09 - How to know when to give another macro increase in a growth phase?
55:39 - Do you think metabolic adaptation occurs faster with a larger deficit?
57:02 - At what point does all the optimization stuff get in the way of just being tough?....
1:01:39 - Daily Supplements for a natty (see Episode 148)
1:01:56 - It feels like Rhonda Patrick is gaining a lot of steam in the space. Thoughts?  https://www.emedevents.com/speaker-profile/rhonda-patrick 
1:05:31 - Better to have a second home in San Diego or Costa Rica? 
1:07:53 - Hurt my back and could only train arms 4x/week. Now how do I train to keep the gains?
1:09:59 - Would it be ideal to train 7x a week given no recovery issues? 


Coaching 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.com

Follow Bryan's Evolved Training Systems Programming ⬇️
https://evolvedtrainingsystems.com

Find Us on Social Media ⬇️
IG | @Eat.Train.Prosper
IG | @bryanboorstein
IG | @aaron_straker
YT | EAT TRAIN PROSPER PODCAST

This week we have none other than Lyle McDonald himself on the show. Lyle has authored a number of books on nutrition and training in the early to mid 2000’s that helped shape many of the concepts in the industry that are now commonplace. He’s also quite the polarizing figure and for good reason too.

This is a two part episode, where we spent over an hour discussing training, then another hour on nutrition. Tons of gems of knowledge delivered as only Lyle can!

TIMESTAMPS
0:00 - Nearly 20 years have passed since you released “A Guide to Flexible Dieting.” How do you feel about its impacts on the diet and fat loss approach since?
3:29 - How people went to the extreme
20:09 - Understanding maintenance
36:51 - Individual variability and challenges


Find More from Lyle McDonald:
https://bodyrecomposition.com/
Coaching 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.com

Follow Bryan's Evolved Training Systems Programming ⬇️
https://evolvedtrainingsystems.com

Find Us on Social Media ⬇️
IG | @Eat.Train.Prosper
IG | @bryanboorstein
IG | @aaron_straker
YT | EAT TRAIN PROSPER PODCAST

This week we have none other than Lyle McDonald himself on the show. Lyle has authored a number of books on nutrition and training in the early to mid 2000’s that helped shape many of the concepts in the industry that are now commonplace. He’s also quite the polarizing figure and for good reason too.

This is a two part episode, where we spent over an hour discussing training, then another hour on nutrition. Tons of gems of knowledge delivered as only Lyle can!

TIMESTAMPS
0:00 - Getting to know Lyle McDonald
1:37 - The Interplay of failure and volume
14:55 - Bryan’s question
27:03 - Disassociating to numbers
36:55 - Biomechanically correct movements
41:53 - Lengthened movements / short movements


Find More from Lyle McDonald:
https://bodyrecomposition.com/
Coaching 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.com

Follow Bryan's Evolved Training Systems Programming ⬇️
https://evolvedtrainingsystems.com

Find Us on Social Media ⬇️
IG | @Eat.Train.Prosper
IG | @bryanboorstein
IG | @aaron_straker
YT | EAT TRAIN PROSPER PODCAST

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/boorstein

TIMESTAMPS
0:00 - Life/Episode updates
9:53 - N1 Hypertrophy camp
17:20 - 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 stability
32:22 - Leg/Quad test: Alternating Leg Ext to hack versus leg extension THEN hack
41:10 - 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 tests
53:30 - Bryan’s Spring Training program


Coaching 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.com

Follow Bryan's Evolved Training Systems Programming ⬇️
https://evolvedtrainingsystems.com

Find Us on Social Media ⬇️
IG | @Eat.Train.Prosper
IG | @bryanboorstein
IG | @aaron_straker
YT | 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.

TIMESTAMPS
0:00 - Life/episode updates
16:28 - Starting with Hypertrophy
34:58 - Moving on to Strength & Strength Endurance
43:25 - Lastly, Metabolic


Coaching 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.com

Follow Bryan's Evolved Training Systems Programming ⬇️
https://evolvedtrainingsystems.com

Find Us on Social Media ⬇️
IG | @Eat.Train.Prosper
IG | @bryanboorstein
IG | @aaron_straker
YT | EAT TRAIN PROSPER PODCAST
Coaching 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.com

Follow Bryan's Evolved Training Systems Programming ⬇️
https://evolvedtrainingsystems.com

Find Us on Social Media ⬇️
IG | @Eat.Train.Prosper
IG | @bryanboorstein
IG | @aaron_straker
YT | 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.


TIMESTAMPS
0:00 - Life/episode updates  
17:16 - Episode overview
21:09 - The first thing that Bryan does in the morning
29:44 - Aaron’s morning supplements
33:10 - The Omega-3 Index
39:58 - Bryan’s punchy “sludge mix”
42:46 - Moving into Aaron’s staples


Coaching 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.com

Follow Bryan's Evolved Training Systems Programming ⬇️
https://evolvedtrainingsystems.com

Find Us on Social Media ⬇️
IG | @Eat.Train.Prosper
IG | @bryanboorstein
IG | @aaron_straker
YT | EAT TRAIN PROSPER PODCAST