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

    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

  2. DEC 16

    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

  3. NOV 11

    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

  4. OCT 28

    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

  5. OCT 21

    Bryan & Aaron's September Updates | ETP#201

    ETP 201 is a catch-up episode after our three-week hiatus, discussing personal life updates, including a wedding and house hunting in Utah. We dive into Aaron’s emotional experiences of the wedding day, and reflections on health and fitness post-wedding. We also touch on new training methods, goals, and future plans for the evolution of Bryan’s fitness programs, emphasizing the importance of enjoyment and movement quality. Timestamps: 00:00 Welcome Back 02:43 Travel Adventures and Wedding Preparations 05:44 The Wedding Experience 08:26 Post-Wedding Reflections and Moving to Utah 11:15 House Hunting in Utah 13:40 Training and Gym Experiences 16:42 Health Updates and Future Plans 32:08 Optimizing Health and Longevity in Limited Time 36:10 The Five Buckets of Fitness 41:14 Creating a Balanced Training Program 46:38 The Importance of Enjoyment in Training 51:48 Personal Training Insights and Adjustments 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

  6. SEP 23

    Amateur to Pro: Aaron's Bodybuilding Season Experience | ETP#200

    In milestone episode 200 we reflect on Aaron's first bodybuilding season, and Aaron shares insights on his experience. We cover Aaron’s Pro Show in Hong Kong, the challenges he faced, and the lessons learned about nutrition and gear. The conversation also touches on upcoming life changes, including Aaron's wedding and plans for the future, emphasizing the importance of confidence and taking risks in pursuing one's passions. Timestamps: 00:00 Celebrating Milestones and Reflections 09:22 Aaron's Bodybuilding Journey 18:20 The Pro Show Experience 26:53 Insights on Gear and Training 42:30 Upcoming Life Changes and Future Plans 50:56 Reflections and Advice 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.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 3m

  7. SEP 9

    Transitioning from the Bulk to the Cut | ETP#199

    In ETP199 we are talking how to most effectively transition out your bulk or gaining season and into your calorie deficit or shredding season. With the additional wrinkle of really pushing your deficit to achieve a truly defined lean physique. We address your psychological challenges, timing, and how to properly orchestrate deficits. Additionally strategies for  maintaining training intensity while adjusting volume and finally highlighting the most common pitfalls to avoid during your cut. Timestamps: 00:00 Transitioning from Bulk to Cut 12:12 Understanding the Psychological Transition 24:19 Timing and Strategy for Deficit 30:36 Setting Your Deficit Course 35:25 Achieving a Lean Look: Muscle vs. Body Fat 42:30 Training Adjustments During a Cut 49:13 Volume Reduction and Training Intensity 55:44 Common Pitfalls in Dieting and Cardio 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

  8. SEP 2

    Our Next 90 Days of Training Planned | ETP#198

    Bryan shares his recent birthday experience and its impact on his training. Aaron discusses his upcoming pro debut and the challenges of weight management. The importance of personal goals in fitness and how they affect motivation. Brian's return to deadlifting after an injury and his training strategy. Aaron's experience with weight loss leading up to his competition. The significance of emotional well-being in training and competition preparation. Discussion on the practicality of different training methodologies. The impact of body weight on performance and health. Aaron's plans for post-competition training and lifestyle changes. Reflections on the balance between strength training and cardio. Timestamps: 00:00 Introduction and Personal Updates 08:59 Training and Nutrition Plans 18:13 Preparing for the Pro Show 27:35 Post-Show Plans and Future Goals 31:28 Fertility Restoration and Personal Goals 33:19 Muscle Fiber Specific Training: The Beardsley Model 45:29 Balancing Training Approaches and Personal Goals training, nutrition, bodybuilding, mens physique, weight management, mens fitness goals, strength training, active lifestyle 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

    1 hr
See All (207)

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 - 2025
  • Episodes
    207
  • Rating
    Explicit
  • Copyright
    © 2025 Eat Train Prosper
  • Show Website
    Eat Train Prosper

You Might Also Like