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. 4d ago

    Chasing BIG Goals - Part 2 | ETP220

    ETP#220 is the part two follow-up to last week's episode, and this is the one we really wanted to get to. We ran out of road last week before doing CrossFit Pacific Beach any justice, so this episode picks right back up there and runs all the way through the rest of the arc: going online, the failed business that taught Bryan everything, the origins of Straker Nutrition, building Undefeated, and Aaron winning his pro card on the first try. The throughline is the same as part one. Spotting the gap in the market before anyone else does, putting in the reps when no one's watching, leaning on the people around you, and making things so simple it'd be unreasonable to screw them up. A lot of what looks like luck in hindsight is really just opportunity meeting preparation, over and over again. Before we get into it, Aaron's got some big news that we're both pretty fired up about. Covered in this episode: Big news: a little baby Straker (a boy) is coming in December, and Bryan's headed to Steamboat to celebrate his wife's birthday, twelve years after the trip that made him want to move to the mountains in the first placeUpdates: new Paragon hypertrophy cycles starting 6/22 with the core challenge, and a reminder on Good Labs (code STRAKER for an additional 20% off the cheapest labs in the US)How CrossFit PB built its reputation as the gym where everyone was actually jacked, and why Bryan refused to just do CrossFit for the sake of CrossFitThe first real business goal: getting to $35K a year each so they could quit their day jobs, and the absolutely brutal 5:30am-to-midnight grind it took to get thereSharing a wall with an urgent care, opening a second location as a safety net, then maxing out bothWhen the love started fading: the CrossFit burnout, the animosity with Anders, the balloon rent payment, and the slow unwindGoing online before it was a thing, building Evolved Training Systems, and spotting the price gap in the marketThe failed business (Active Traveler Network) and why underpricing the market and failing taught Bryan everything he needed to succeed laterJenny's "I'm not rolling any f*****g dice, I'm making this happen" moment and how reframing it took failure off the tableThe COVID inflection point: dumbbell-only programs ready to go the day the world shut down, and why removing everyone's excuses produced better resultsThe origin of Straker Nutrition: spotting the gap between female-led coaching and male bodybuilding prep, and serving the people in the middleBuilding Undefeated around equipment because bodybuilders build better gyms than businessmen doThe pro card: going from "natural Aaron who said he'd never compete" to winning on his first attempt, the TRT goal physique that left him feeling empty, and the pressure Jackson put on himStructuring the prep like a pro, turning the brain off, and the "crack in the dam" philosophyWhy posing is the worst, and using accountability to your circle as the thing that actually drives youClosing thoughts: don't fear failure, expand your network, and drop the ego that keeps you from hiring a coachTimestamps:  00:00 Intro: Chasing Big Goals Part 2  00:55 Updates + Bryan's Big Party Weekend Recap  01:35 Steamboat Springs and the 12-Year Mountain Dream  03:15 Aaron's Big News + Good Labs Reminder  05:05 How CrossFit PB Differentiated on Training  06:50 Bodybuilding First, Metcon Second  11:25 The First Business Goal: Quitting the Day Jobs  13:30 Two Locations, the Urgent Care War, and Maxing Out  14:10 Falling Out of Love: Burnout and the Unwind  16:50 Going Online and Building Evolved  20:00 The Paragon Partnership and the COVID Surge  24:00 The Failed Business That Taught Him Everything  26:30 Jenny's "I'm Not Rolling Dice" Reframe  28:50 The COVID Inflection Point for SNC  33:30 Lockdown Life and Spotting the Software Exit  35:00 The Origin of Straker Nutrition  39:00 Building Expertise (and Hiding in Education)  40:00 Building Undefeated Around Equipment  42:30 The Pro Card: From "Never Competing" to First Try  43:00 The TRT Goal Physique That Left Him Empty  45:30 Deciding to Prep + Jackson's Pressure  47:00 Structuring the Prep Like a Pro  48:30 Making It Too Simple to Fail + The Crack in the Dam  51:30 Why Posing Is the Worst  55:00 Get Your Circle on Your Side  56:00 Closing Thoughts: Network, Ego, and Hiring a Coach 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

  2. Jun 12

    Chasing BIG Goals - Part 1 | ETP219

    ETP#219 (Part 1) is all about chasing big goals. If you've listened for a while you know we talk a ton about training, a decent amount about nutrition, and honestly not enough about the prosper side. This episode leans into that third pillar. Between the two of us we've moved across the country (and the world), changed careers, built gyms, build successful coaching and training businesses, and turned pro. With plenty of wins and a fair share of losses along the way. And the behind the scenes of how those things actually came together is where the real value is. So we each break down the foundations we've used for deciding if a big goal is actually worth the time, energy, and relationship cost it's going to demand. Because it will demand it. Your life is already full, and you cannot just stack a big goal on top of a full life without trading in the pursuit of a new big goal. We got deep enough into the examples that we ran out of time before giving CrossFit PB the conversation it deserves. So that story, plus the pro card win and the Paragon origin, is coming next week in Part 2. Covered in this episode: Updates: new Paragon physique cycles starting 6/22 with a six-week abs challenge, and Bryan digging further into his kidney labs (cystatin C, UACR, urinalysis)Aaron officially partnering with Good Labs, the best priced blood work in the US by a wide margin (code STRAKER for an additional 20% off)Why a big goal needs deep personal relevancy, and why purely money-motivated goals fall apart fastGetting goals out of your head and into spoken words, and why "word is bond" means being really selective with what you commit toSupport systems and accountability, and the reality that we've let ourselves down hundreds of times but never someone elseGoing into business with friends versus going solo, and why it's better for good business partners to become friends than good friends to become business partnersBeing honest about the trade-offs, including Aaron telling Jenny "I'm going to be really selfish for the next five months" before prepSimplifying execution down to daily chunks so small it would be unreasonable to screw them upDiscipline turning into motivation turning into obsessionWriting the CrossFit PB business plan in coffee shops, and dealing with the friends who don't believe in youBryan cashing out the Amazon stock he bought at 13 (at a loss) to fund his San Diego moveThe weekly master plan meeting Aaron and Jenny have kept every single week since 2018Timestamps: 00:00 Intro: Chasing Big Goals 01:20 Updates: Paragon Physique Cycles and Abs Challenge 02:55 Bryan's Kidney Lab Deep Dive 06:00 Aaron's Good Labs Partnership + Coaching Opportunities 08:25 How We Laid This Episode Out + Our Examples 12:50 Deep Personal Relevancy 15:00 Speaking Goals Into Existence 16:05 Support Systems and Accountability 17:25 Business With Friends vs. Going Solo 21:30 Being Honest About the Costs and Trade-offs 23:50 Simplify Into Daily Action Chunks 25:30 Bryan's Foundations: Passion and Obsession 28:55 Discipline to Motivation to Obsession 30:30 Writing the CrossFit PB Business Plan 32:30 Buy-In From Your People and Handling Doubters 36:20 No Solutions, Only Trade-offs 39:05 Moving Across the Country: Our Two Stories 43:00 The Master Plan: Weekly Planning Meetings 46:00 Separation of Duties and the Undefeated Build 50:45 Why CrossFit PB Deserves Its Own Episode (Part 2 Teaser) 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

    54 min

  3. Jun 5

    Progression Models You Should Try | ETP#218

    ETP 218 is all about progression models. The whole conversation starts from one non-negotiable idea: eventually there has to be real, tangible progression. Most of the "models" people get excited about are really just different ways to make the process less mundane than running linear or double progression forever. And to be clear, LP and DP are still the GOAT. They're proven, time-tested, and they work. We break down what they actually are and why they've earned that status. The catch with all of these models is that they live and die by consistent form. Heavier weights or more reps with execution falling apart isn't progress. A big reason we like employing these models in the first place is that they tend to produce more consistent output and execution than LP/DP, where the only thing you're chasing is weight and reps. That consistency is a lot of why they're effective. From there we walk through the models we actually use and where each one fits. Covered in this episode: Why LP and DP are the proven foundation, and why everything else is built on top of themWave loading, including the 4/3/2 strength model and the 4-3-2-1-0 weekly RIR approach Bryan often runs, where the goal is to beat the same week in sequence so progression plays out over a five to six week windowBryan’s current favorite: 2-week microcycles, alternating an intensity week (2 x 5-8 to 0-1 RIR) with a volume week (4-5 x 5-6 at 85-90% of the prior week's load)Rep goal progression, basically a more fun spin on double progression, hitting a total rep target across your sets before adding loadReverse pyramid and top set plus back-off work, where progression is driven mostly by the top set and the back-offs chase stimulusVolume progression, the original RP model, where workload climbs week to week before load goes up across the mesoDensity progression, doing the same work in less time, plus Aaron playing devil's advocate on whether efficiency gains actually confirm strength or hypertrophy progress or just imply itLoad cycling across longer time frames, meso to mesoMyo-rep and rest-pause progression, beating your total rep count session to sessionTimestamps: 00:00:00 Episode Introduction and Personal Updates 00:13:41 Refining Hypertrophy In-Person Seminar 00:14:41 Goodlabs Discounted Private Bloodwork 00:15:10 Diving into Progression Models 00:22:39 Waveloading and Its Applications 00:29:22 Set Structures and Rep Ranges 00:31:44 Microcycle Training: Balancing Intensity and Volume 00:34:28 Understanding Reps and Volume in Training 00:36:45 The Benefits of Volume Weeks 00:38:14 Rep Goal Progression: A Fun Approach 00:39:19 Top Set Back Off Set: A Popular Training Method 00:43:32 Exploring Pyramid Training: A Classic Approach 00:47:54 Volume Progression: Pros and Cons 00:52:31 Density Progression: Efficiency vs. Effectiveness 00:58:08 Load Cycling: A Structured Approach to Progression 01:02:38 Myo Reps: Time-Efficient Training Techniques 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 8m

  4. May 21

    The Impact of Harder Efforts | ETP#217

    ETP 217 digs into effort, and the notion that many overestimate their effort relative to their goal. We've observed a flip over the last decade. Rewind 10-12 years to the CrossFit era and the information was mostly bad, but the effort was 10 out of 10 across the board. Now we have the opposite problem. Quality information is abundant, but the effort has quietly slipped. And that will hold you back. The other half of this is likely misapplication of the supported evidence. Research that holds true for a natural at 4% body fat gets applied to someone dieting from 15% to 11%. Case studies on enhanced open class bodybuilders get applied to naturals. The context gets lost and the takeaway has significantly less risk or benefit. So we break down where the evidence actually applies, where it doesn't, and why your effort might matter more than your protocol. 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

    56 min

  5. May 15

    May 2026 Instagram Q&A | ETP#216

    Eat Train Prosper #216 is our May 2026 Instagram Q&A. We have 15 questions. Notable questions of likely interest are: a framework for peaking a physique for a photoshoot, Zone 2 cardio before resistance training producing better sessions (question mark), and how much of an effect on gains would being vegan/vegetarian have when done right? A big thank you as always to all of you who provide us great questions for these episodes. Timestamps: 00:10:04 - For DB Shoulder press, any advantage to the bench with a shorter back rest?  00:12:29 - What is the general framework to PEAK someone for a photo shoot?  00:20:18 - Having a hard time finding the literature on appropriate maintenance volume. Lifted 15 years and getting into BJJ at age 36. Want to maintain 3-4 lifts a week with 3 BJJ sessions  00:25:27 - I work in an office and don’t have time to cook eggs in the AM. What are some good breakfast options for meal 1?  00:28:33 - Thoughts on purely frontal plane adduction movements when programming for lats? 00:32:25 - What is the hardest part of moving back stateside for Aaron? 00:35:56 - Is Bulking and cutting really necessary? Seeing lots about recomp and no need to bulk…  00:40:25 - Loved the episode with blood test results! Have you guys looked at AM cortisol? How does stress impact eating and training and physique? How can you improve the impacts of stress? 00:46:20 - I know there is a threshold of hunger regulation around 7k steps per day, but is there another threshold? I often hear about marathoners gaining weight but then often see triathletes or Ironmen racers losing weight despite eating everything. Could it be genetic?  00:49:21 - I’ve been messing around with 6x/week torso/limbs split with 1 set to failure (6 sets per session). Seems to be making good strength gains, but wonder if 2x/week frequency (vs 3x per area) with higher volume per session would be better for hypertrophy? Thoughts? 00:54:10 - Been starting workouts with 20-30 min of Z2 before lifting and surprisingly feel I perform better, counter to what you always hear to do lifting THEN cardio. Have you ever tried this?  00:58:00 - Eric Trexler recently spoke on RP pod about how muscle gain on TRT can be underwhelming. Can you perhaps share your own experiences around these statements? 01:06:18 - Do you (Aaron) think you’d ever bring on an assistant coach? 01:08:42 - How much of an effect on gains would being vegan/vegetarian have when done right? 01:11:15 - Full time dad, work 50+ (hours), never done a show. What is the best way to mentally block out hunger noise? 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 19m

  6. May 9

    Pro Camp & April Recap | ETP#215

    Eat Train Prosper 215 picks up after our longest hiatus ever while Aaron was transitioning back to living in the United States again. Episode 215 covers numerous insights from Bali Pro Camp 3 and an April recap of what we have been focused on during our recording hiatus. Timestamps: 00:00 Welcome Back and Relocation Updates 02:15 Challenges Adjusting to New Environment 04:24 Settling into Salt Lake City 07:21 Weight Fluctuations and Training Adjustments 10:10 Insights on TRT and Body Composition 14:33 Training Progress and New Workout Strategies 18:02 Pro Camp Experience and Training with a Mr. Olympia 34:19 Strength Training Insights 38:23 Training Techniques and Strategies 42:01 Adapting Training Styles 47:30 Overcoming Mental Barriers 51:22 Reflections on the Bali Chapter 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 1m

  7. Apr 2

    Training Series Resurrected: Lateral Delts | ETP#214

    In ETP#214 we are bringing back the Training Series with a dedicated deep dive on lateral deltoids. We covered shoulders back in episode 138 in December 2023, but the lateral delt segment got squeezed into the final 10 minutes. A long-time listener called that out and requested the full treatment, so here it is. Covered in this dedicated lateral delts training episode: Why the lateral delt deserves its own episode and what we missed in ETP#138Aaron's favorite foundational cuing for lateral delt stimulationDumbbell variations: seated, incline, sideways, standing, leaning out, leaning in, upright row/high pull, face pull, and Y-raiseCable variations by height and orientation: dual behind the back, dual in the scapular plane, single arm, lying Y-raise, and the case for a bottom ROM focusDedicated lateral raise machines, what to look for in the design, and why the Gymleco Standing Side Lateral stands outShort vs. lengthened pairings and why we are big fans of same-muscle-group supersets for lateral deltsTimestamps: 00:00:00 Introduction and Updates 00:05:47 Transitioning from Bali: Reflections and Changes 00:09:46 Understanding the Challenges of Training Lateral Delts 00:11:44 Exploring Dumbbell Variations for Lateral Delts 00:17:26 Innovations in Lateral Raise Techniques 00:23:26 Short vs. Lengthened Movements for Lateral Delts 00:29:00 Eccentric Loading and Joint Integrity in Training 00:31:48 Mastering Lateral Raises: Techniques and Variations 00:39:09 The Power of Using Cables in Your Lateral Delt Training 00:54:24 Better and Worse Machines for Lateral Delt Development 01:00:32 Same Muscle Group Supersets: Maxing the Lateral Delts 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 7m

  8. Mar 28

    How We Eat and Train While Traveling | ETP#213

    In ETP#213 we get into the realities of training and eating while traveling, something both of us deal with regularly. We cover Bryan's recent training reflections, Aaron's gym experiences across Shanghai and Bangkok, and the techniques and equipment discoveries that came out of those sessions. We also get into how we structure training goals during travel blocks and, just as importantly, how we handle nutrition, from in-trip strategies to resetting your baseline when you get home. Covered in this episode: The real challenges of maintaining training quality while travelingBryan's reflections on his recent training and where things are headedAaron's training experience in Shanghai and Bangkok, gyms, culture, and observationsTraining techniques and equipment worth exploringHow to think about training structure and goal-setting during travelNutrition strategies to stay on track when you're away from your routineAdjusting to a new nutritional baseline post-travelTimestamps: 00:00:00 Traveling and Training Challenges 00:12:45 Reflections on Bryan’s Recent Training 00:27:36 Aaron’s Shanghai and Bangkok Training Adventure 00:33:35 Exploring Training Techniques and Equipment 00:39:56 Training Structure and Goals 00:46:35 Nutrition Strategies During Travel 00:55:53 Adjusting to New Nutritional Baselines 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
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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
    222
  • Rating
    Explicit
  • Copyright
    © 2026 Eat Train Prosper
  • Show Website
    Eat Train Prosper

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