Eat Train Prosper

Aaron Straker | Bryan Boorstein
  • 4.9 (52)
  • NUTRITION
  • UPDATED WEEKLY

Eat Train Prosper, by coaches Aaron Straker and Bryan Boorstein provides tangible advice about lifting, nutrition, and incorporating these into your lifestyle to achieve prosperity. Topics include sustainable training principles for increasing strength, building muscle, effective nutrition to get and stay lean, men's health, improving recovery, and practical lifestyle habits. Become the champion of your own health, both inside and out.

  1. 1D AGO

    The TRT Episode | ETP#209

    TRT is one of those topics that generates much controversy. You're either being sold on it as the ultimate life upgrade or warned away like you're making some irreversible mistake. Neither is particularly useful. In this episode, we share our own firsthand experiences with TRT. What led us to the decision, how we each thought through it, and what actually happened versus what we expected. We cover the symptom management vs. optimization debate, physical and cognitive changes, energy, what the long-term commitment actually looks like, and fertility, which for a lot of people is the biggest factor of all. Timestamps: 00:00 Introduction to TRT Experiences 06:44 Symptom Management vs. Optimization Culture 12:41 Personal Decision Framework for TRT 30:25 Long-Term Commitment Concerns and Health Risks 36:19 Dependency on TRT and Its Implications 39:39 Concerns About Supply Chain and Access 41:28 Navigating the TRT Landscape 49:34 Physical Changes and Expectations vs. Reality 55:24 Managing Estrogen Levels 57:42 Fertility Considerations with TRT 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.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

    1h 5m

  2. 4D AGO

    February 2026 Instagram Q&A | ETP#208

    Episode #208 is our Instagram Q&A episode for February 2026. Find us on IG to get your personal training and nutrition questions covered in an upcoming episode! Timestamps: 00:00:28 - Do you like the idea of one main cue for each lift or do you use multiple cues when coaching a lift?  00:02:17 - I’m seeing so many elite natural bodybuilders using unexpectedly light weights for exercises. Seemingly to increase mind muscle connection? 00:07:16 - Bryan, with this brosplit, how many warm-up sets are you performing per exercise? Also, what are the rest periods between sets? 00:09:41 - I was training overhead tricep extension single arm and with EZ bar high volume high frequency. Now I have a tear of rear delt (rotator cuff) pain and can’t do anything overhead pressing without pain. 00:11:57 - Most recent update with TRT please? Impacts on all aspects of life and fitness?  00:16:27 - Heard Dorian discussing weed on the recent Huberman pod. Did you listen? Thoughts?  00:20:15 - You mentioned you talked about your recent experiments with Glucose monitoring on a recent pod. As someone in the pre-diabetic range, I’m curious what you learned about yourself? 00:26:51 - Is there a possibility of overtraining with cardio as well? 00:28:54 - Any update on Aaron’s move to the states? 00:32:54 - What do you think of having a calorie range with minimums for each macro? 00:34:39 - Who are some other people in the fitness space that you really like?  00:37:17 - Can you provide some good cues to take the traps out of delt movements? 00:38:53 - Do you like high or low reps with shoulder movements for clients? 00:40:31 - Do you track calories? I just wanna be jacked but feels like tracking is so neurotic.  00:41:29 - How important are warm-up sets? There’s a big push from some influencers saying they are a waste of time. 00:45:01 - What’s the biggest thing each of you have changed your mind on in the last year? 00:50:37 - Any upper back specific training principles? Lats seem to take over the majority of the time. 00:54:19 - How would you guys design a powerbuilding program? 00:57:29 - What’s a good swap for seated/lying leg curl to hit the short head of hams? Leg machines suck at my gym. 01:00:04 - When I do low-rep work, I sometimes don’t feel my muscles at all. People say the pump doesn’t matter if weight is being moved from A to B. What’s your take on this? 01:03:13 - How do you go about progressing a pyramid set strategy? 01:06:37 - I’ve plateaued on leg extensions (8 reps). Tried more sets, less sets and can’t seem to break thru. Should I try a higher rep range? 01:10:23 - Getting Pregnant, pregnancy, post-kids with children. What fitness and nutrition advice do you have? 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.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

    1h 17m

  3. JAN 27

    The Training Volume Model | ETP#207

    In ETP 207 we step through our nuanced approach to determining training volume needs. Emphasizing the importance of context and individual factors that influence how much volume a lifter effectively needs. We highlight our proposed Training Volume Model with four main characteristics: quality of execution, capacity and recoverability, enjoyment and sustainability, and availability. Timestamps: 00:00 Introduction to Training Volume Needs 05:29 Updates on Training Regimens 19:58 Determining Training Volume: Key Factors 32:05 Understanding Muscle Group Volume Needs 47:06 The Importance of Enjoyment in Training 57:14 Specialty Cycles and Volume Management 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.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

    1h 12m

  4. JAN 13

    In Favor of the Bro Split? | ETP#206

    In ETP #206 we explore some very plausible ways to defend the Bro Split. Whilst highly criticized in the current landscape of the evidence-based fitness scene there are some practical and enjoyable reasons to experiment and even run your training this way over what could be a very long period of time.  Timestamps: 00:00 Quick Personal Updates 09:58 Exploring the Bro Split vs. Higher Frequency Training 17:46 Long-Term Training Perspectives and Consistency 25:23 Structuring the Bro Split for Optimal Results 25:56 Optimizing the Bro Split 30:45 The Science of Training Frequency 35:58 Genetics and Long-Term Training 39:17 The Bro Split and Enhanced Lifters 42:18 Training Strategies in Bodybuilding 46:19 Personal Reflections on Approaches Over Time 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.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

    52 min

  5. 12/22/2025

    December 2025 Instagram Q&A | ETP#205

    Wrapping up 2025 with our final Q&A episode of the year. We’ve got 15 questions answered for you ranging from male and female hormones, 3x weekly programming, whether Ronnie Coleman trained high or low volume, and how we properly differentiate between a warm up set and a working set. A big thank you to all who provide questions and we will see you guys in 2026! Timestamps: 00:00:00 - Celebrating Milestones and Gratitude 00:06:00 - Updates on Life and Training 00:09:18 - Mini cut training principles? 00:10:50 - When Aaron trained at camp recently, did he stick to his low volume program or jump in with the other guys’ training? 00:15:47 - Do you expect to gain muscle and strength on TRT? I gained 6-8 lbs pure muscle in the first 6 months at 200mg/week!!  00:22:04 - What’s your guys’ favorite movement for each muscle group currently?  00:29:06 - Can I use the big three all the time? You always seem to alternate cycles with and without them. Why? 00:31:39 - You also never program workouts with legs 3x/week. Why?  00:34:56 - How to design a 2x/week training program?. How many days a week must one train to make a split “optimal?” 00:39:08 - If a female has sub clinical Test levels, does she really need to supplement? Can she build muscle without it?  00:43:25 - If I do my cardio on a bike, how do I know I’m getting cardiovascular adaptations and not just my heart pumping oxygen to my muscles? I should clarify that I’m not very used to cycling. I use it as a cross-training instead of running. 00:46:10 - Listening to a recent episode of Revive Stronger with Kenny, it seems many top NATURAL pros train low volume to failure. Why is that such a contrast to what’s advised for the gen pop from those doing and communicating research? 00:52:19 - Would you say Ronnie Coleman was a high, medium or low volume type of lifter (per TNF video on youtube)  00:59:43 - How do we set a good standard for what actually counts as a set? Is it sets CLOSE to failure? Or all sets? Or only sets that actually hit failure?  01:01:44 - How do you find quality gyms while traveling? Also, do most gyms have a day pass / drop in rate if you ask? Even if not posted on website?  01:05:46 - What strength number are you most proud of? As in, what lift and how heavy?  01:09:14 - If you’ve been training seriously for like five years but you barely every did direct arm work (no curls or tricep direct work), do you think could still get almost “newbie gains” in your arms once you finally start doing them?  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.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

    1h 14m

  6. 12/16/2025

    Reaching Your Goal Physique Without Tracking? | ETP#204

    Apologies for our 4-week hiatus! This week we step through a recent Hot Take from 3DMJ about whether it’s possible to reach your long term physique goals without tracking your calories, macros, or bodyweight every day. We present our various use cases, how and when might apply specifically to you and your goals. An insightful episode to assist you along your respective journey. Timestamps: 00:00 Welcome Back and Updates 06:13 Travel Experiences and Cultural Insights 10:35 Personal Health Decisions: Starting TRT 18:53 Grand Opening of Undefeated Gym 24:34 Exciting New Opportunities in Bangkok 26:34 Episode Topic: Reaching Physique Goals Without Tracking? 28:44 The Role of Tracking in Nutrition 30:24 Habit Formation and Consistency in Nutrition 32:19 Portion Control vs. Tracking 34:20 The Body for Life Challenge and Its Impact 36:17 The Importance of Structure in Nutrition 38:11 Protein Intake and Long-Term Goals 39:05 Social Situations and Nutrition Challenges 40:51 Cultural Differences in Nutrition Awareness 42:36 The Balance of Nutrition and Training 44:22 Understanding Body Fat Percentages 46:41 Defining Long-Term Physique Goals 48:09 Ambition and Nutrition Control 50:16 The Impact of Weightlifting vs. Nutrition 52:00 The Importance of Training Intensity 54:41 Age and Its Impact on Nutrition Decisions 56:39 Personal Experiences and Long-Term Goals 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.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

    1h 2m

  7. 11/11/2025

    Recovery Modalities: Underrated & Overhyped | ETP#203

    In episode #203 we dig into various recovery modalities, evaluating their efficacy and actual relevance for improving recovery times. Some of the modalities covered in this episode  are infrared and traditional saunas, cold water immersion, hot baths, “active recovery”, yoga classes, compression therapy, manual therapy, sleep monitoring devices, and supplements. We highlight the importance of understanding which modalities are truly beneficial and which are likely overhyped. Timestamps: 00:00 Introduction to Recovery Modalities 12:21 The Importance of Sleep and Nutrition 15:17 Sauna: Infrared vs Traditional 23:21 Cold Water Immersion and Ice Baths 30:22 Hot Baths and Steam Showers 35:37 Active Recovery and Recovery Runs 35:41 Active Recovery: Rethinking Recovery Methods 38:10 The Overrated Nature of Active Recovery 39:29 The Role of Movement in Recovery 40:48 Yoga: A Mixed Bag for Recovery 44:50 Compression Therapy: Benefits and Limitations 47:32 The Efficacy of Manual Therapy and Massage 53:18 Sleep Monitoring Devices: Are They Worth It? 01:00:19 Rest and Sedentarism: Finding Balance 01:03:03 Supplements: Overrated or Essential? 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.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

    1h 9m

  8. 10/28/2025

    October 2025 Instagram Q&A | ETP#202

    Episode 201 is our October 2025 Instagram Q&A and we are discussing various topics in our fitness, training, and nutrition space. 00:00:00 - Personal Updates 00:13:09 - Do you think someone can still get jacked following the health and longevity plan that you and Jordan laid out? 00:18:40 - Can you elaborate on the Beardsley and Jake theory on training each muscle at least 2x/week or else it’ll atrophy within 2-3 days? Eg you must train iliac, lumbar and thoracic lat EACH within the 2-3 day period.  00:23:33 - Which region of the traps do you think is most responsible for a more muscular look and do you think it needs to be trained directly, or will indirect work (such as rows) suffice? 00:28:13 - If I wanted to optimize muscle building, how much running or cycling is too much and may interfere with lower body hypertrophy?  00:33:52 - Are you still updating the Evolved blog?  00:35:22 - Do you think the hip abduction machine is the best way to train that function for hypertrophy?  00:37:49 - Do you still believe that in a deficit it is better to just do steps instead of proper cardio? 00:43:37 - Should you do unilateral exercises whenever possible if you have time? Any benefit to doing bilateral? 00:48:48 - 4 vs 5 days of training per week when weekly volume is equated? What do you think is the sweet spot for experienced lifters with decent strength?  00:50:53 - What is your current favourite exercise or physical activity, the thing you look forward to the most in your week? 00:54:20 - Heels elevated squats - What kind of stance? LIke narrow slant board? Cyclist squat? 00:55:47 - Can I do a trial of TRT just for a few weeks to see if I notice anything positive without ruining my natural production long term?  00:58:47 - What would be the minimum effective dose of cardio volume to not go backwards? Never been a big cardio guy, so just trying to be healthy.  01:00:55 - Do you have any direct experience or know anyone with experience with the Freak Athlete extension for quad/ham curl? If so, worth considering for the home gym?  01:02:54 - If you are natural, what would be the highest frequency of legs/glutes that you would do in a week (to recover adequately)  01:05:29 - How has the alternating lower/upper 3x/week been working for you?  01:06:46 - Is there such a thing as true weight loss resistance if tracking accurately?  01:10:54 - What’s the bare min for daily fat intake while cutting? Different for lifestyle vs competitor?  01:15:10 - Is there any benefit to finding and staying at the top end of the maintenance range?  01:16:44 - Stress, sleep and water. How much of a difference do they actually make on body comp? 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.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

    1h 22m
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4.9
out of 5
52 Ratings

About

Eat Train Prosper, by coaches Aaron Straker and Bryan Boorstein provides tangible advice about lifting, nutrition, and incorporating these into your lifestyle to achieve prosperity. Topics include sustainable training principles for increasing strength, building muscle, effective nutrition to get and stay lean, men's health, improving recovery, and practical lifestyle habits. Become the champion of your own health, both inside and out.

Information

  • Creator
    Aaron Straker | Bryan Boorstein
  • Years Active
    2020 - 2026
  • Episodes
    211
  • Rating
    Explicit
  • Copyright
    © 2026 Eat Train Prosper
  • Show Website
    Eat Train Prosper

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