Muscle for Life with Mike Matthews Mike Matthews

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/

How much protein can your body actually use in one sitting? Is there an upper limit to muscle protein synthesis? Does protein timing really matter? 

If you're serious about gaining muscle, you've likely asked these questions and many more like them.

To help answer these questions, I interviewed Dr. Stuart Phillips, a world-renowned protein researcher who has published more than 450 peer-reviewed articles. He’s a bonafide protein metabolism expert.

In this episode, we discuss the findings of a recent groundbreaking study that challenged the common belief that there's a limit to how much protein your body can use in one meal.

Dr. Phillips breaks down the study's surprising results and shares his insights on optimal protein intake for muscle growth. He also delves into other fascinating topics like the role of protein as you age, the anabolic window, and the "first meal effect."

Whether you're a bodybuilder, athlete, or simply looking to optimize your fitness, this episode will provide you with cutting-edge and practical information to help you reach your goals.

In this podcast, you'll learn about . . .

- The upper limit of protein absorption in a single meal and the effects of consuming a massive dose of protein

- Protein timing and the duration of the “anabolic window” post-workout

- Why protein overfeeding might not be the answer to enhanced muscle gain

- The potential differences between protein supplements and whole-food protein source

- How aging affects muscle protein synthesis and anabolic resistance

- Protein quality and its role in overall health and muscle development.

- Practical strategies to optimize your daily protein intake

- The role of exercise versus nutrition in muscle growth and health

- And more . . .

So, click play and get evidence-based recommendations for optimizing your protein intake for health, longevity, and muscle gain.


Timestamps:

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

(3:09) Try Pulse today! Go to https://buylegion.com/pulse and use coupon code MUSCLE to save 20% or get double reward points!

(8:14) How much protein can your body absorb and use in one meal?

(13:10) How do results compare when splitting up 100g of protein into smaller doses?

(17:32) Are multiple protein feedings throughout the day superior for muscle gain?

(21:40) Could consuming mixed meals with whole foods affect protein absorption differently than supplements?

(24:40) What novel insights did this study provide about muscle protein synthesis?

(28:06) Is the muscle-building response to protein impacted by workout timing or training in general?

(29:32) Please share the podcast with a friend! www.muscleforlife.show

(30:08) Is there an "anabolic window" where your body is more responsive to protein post-workout?

(32:14) Should you increase your protein intake on days you train?

(35:15) Is there a benefit to consuming a massive amount of protein post-workout?

(38:58) How does the muscle-building response to protein change as you age?

(41:50) Should you eat more protein as you get older?

(44:04) Why is it important to start your day with a high-protein meal?

(46:52) What is the "first meal effect" and its significance?

(48:24) Is "protein quality" a concern for muscle growth?



Mentioned on the Show:


The study: https://pubmed.ncbi.nlm.nih.gov/38118410/
Try Pulse today! Go to https://buylegion.com/pulse and use coupon code MUSCLE to save 20% or get double reward points!

Stuart Phillips's Instagram: https://www.instagram.com/mackinprof/

Stuart Phillips's Twitter: https://twitter.com/mackinprof

In this episode, I tackle a diverse array of questions from my dedicated Instagram followers, ranging from optimizing muscle explosiveness, to the influence of genetics on vascularity.

I’ll also get into the age-old debate of zone 2 cardio versus high-intensity interval training, the benefits of beetroot for exercise performance, and the impact of weekend drinking on muscle gains.

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.


Timestamps:

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

(1:23) Try Triton today! Go to https://buylegion.com/triton and use coupon code MUSCLE to save 20% or get double reward points!

(3:52) Advice for training muscle explosiveness to jump higher and run faster

(7:05) Is zone 2 cardio enough or should you include high-intensity training?

(9:05) The single greatest threat to civilization

(10:15) Mike's super secret skin routine for supple skin

(10:46) How many kids should I have?

(11:05) What's up with the aliens?

(12:06) The influence of genetics on vascularity

(13:53) Please share the podcast with a friend! www.muscleforlife.show

(14:28) Benefits of beetroot for improved exercise performance

(15:00) How many times a week do you train? Is it 5 or 6?

(16:12) The impact of weekend drinking on muscle gains

(16:44) How often do you think about the Roman Empire?

(16:52) Does calf size matter if they're strong?

(17:56) A guide to electrolyte supplements: What to look for when shopping

(20:12) The best dumbbell leg exercise for mass and strength

(20:24) If you had to start all over again, would you do it all the same or completely change it up?



Mentioned on the Show:



Try Triton today! Go to https://buylegion.com/triton and use coupon code MUSCLE to save 20% or get double reward points!

Are you doing everything right but still not seeing progress on the scale?

If you're eating in a calorie deficit, training hard, and still not losing weight, don't worry—you're not alone. And more importantly, there are solutions.

In this episode, I talk with Harry Barnes, who not only has 12 years of experience helping clients break through fat loss plateaus, but has been working with Legion’s One-on-One Coaching since its start in 2015, and now oversees a team of nearly 20 coaches as Legion’s Lead Coach.

Harry’s problem-solving approach offers a fresh perspective on weight loss that prioritizes flexibility, self-awareness, and personal responsibility.

In this interview, you'll learn . . .

- Why personalized problem solving is more important than generic meal plans for fat loss

- How to evaluate your entire lifestyle to identify subtle issues impeding your progress

- Strategies for breaking through plateaus by optimizing nutrition, training, and cardio

- Signs you might be overreaching in your training and how to dial it back

- When and how to use diet breaks to mitigate negative symptoms during prolonged cutting

- How to find a sustainable fat loss approach that aligns with your preferences and lifestyle

- And more . . .

So, if you want to learn how to finally break through those pesky fat loss plateaus and achieve sustainable results, click the play button now!

Timestamps:


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

(3:36) My free meal planning tool: buylegion.com/mealplan

(05:43) How do you troubleshoot a fat loss plateau and identify the obstacles causing it?

(06:56) What are the most common obstacles that lead to fat loss plateaus?

(12:22) Why does coaching need to go beyond just providing a meal plan and training program?

(19:14) Is stress drinking a common barrier to successful fat loss?

(21:20) What are effective strategies for managing stress?

(23:28) If stress isn't the issue, what's the next most common culprit behind stalled fat loss?

(28:46) Is it better to increase physical activity or decrease food intake to break through a plateau?

(30:39) Please share the podcast with a friend! www.muscleforlife.show

(31:16) Can you share examples of how you've helped clients break through their fat loss plateaus?

(34:12) Have you noticed any patterns or different types of people when it comes to fat loss struggles?

(37:17) What's your approach to incorporating cardio for fat loss?

(39:55) How much cardio, particularly high-intensity, is too much? Is there an upper limit?

(44:21) What size adjustments do you typically make in terms of energy balance to break a plateau?

(46:30) How can someone develop a problem-solving mindset for their fat loss journey?

(48:04) Why is taking personal responsibility crucial for overcoming obstacles?

(51:49) What are the signs that you might be overtraining or pushing yourself too hard?

(54:02) How can you tell if your recovery is worsening during a fat loss phase?

(55:51) Do you usually make adjustments to lifting or cardio when recovery suffers?

(56:45) When is the right time to consider reverse dieting?

(1:01:17) In your experience, has reverse dieting been a useful tool for fat loss?

(1:04:15) What role do diet breaks play in a successful fat loss plan?

(1:13:44) What does success look like when it comes to sustainable fat loss?

Mentioned on the Show:

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

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!

In the age of social media, it's easier than ever to fall victim to fitness misinformation. 

From fad diets to questionable supplements, how can you tell what's legit and what's just clever marketing?

In this episode, Layne Norton shares his strategies for identifying pseudoscience and making informed decisions about your health and fitness. 

In case you’re not familiar with him, Layne is not just an acclaimed scientist with a PhD in Nutritional Sciences; he's also a pro bodybuilder and powerlifting champion who has spent years combating misinformation and educating the public on evidence-based practices in health and fitness.

With his background in nutritional sciences and his experience exposing frauds, Layne is the perfect guide to help you navigate the often confusing world of fitness advice.

In this wide-ranging discussion, you'll learn:

- Why appeals to science are often used to sell fitness BS

-How personal bias, emotional investment, and tribalism can cloud judgment and perpetuate fitness myths

- The importance of understanding credentials and the limitations of expertise

- The importance of prioritizing human trials over mechanistic or animal studies

- How the COVID-19 pandemic impacted public trust in science

- Layne's top tips for developing an evidence-based mindset

- And more...

Whether you're a fitness newbie or a seasoned pro, this episode will equip you with the critical thinking skills you need to cut through the noise and make informed decisions about your health.

So, if you're ready to learn how to spot fitness BS from a mile away, click play and let Layne Norton be your guide!


Timestamps:


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

(05:20) - The misuse of science and how to vet health and fitness claims as a layperson

(07:20) - The role of personal bias in filtering information and skepticism

(9:52) - What credentials matter?

(17:40) - Why smart, credentialed people can still believe in pseudoscience

(23:26) - The problem with relying on mechanistic data over outcome data

(31:20) - The role of identity

(34:51) - Confirmation bias and selection bias

(40:00) - Food pyramid and government conspiracies

(48:20) - Try Whey+ risk-free today! Go to buylegion.com/whey and use coupon code MUSCLE to save 20% or get double reward points!

(50:56) - What is the seed oil controversy? Are seed oils unhealthy?

(1:10:30) - How COVID-19 reduced public confidence in the scientific community

(1:17:50) - The role of personal identity in seeking the truth

(1:29:03) -  Where can people find you and your work?


Mentioned on the Show:

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

Layne Norton's Instagram: https://www.instagram.com/biolayne

Layne Norton's Website: https://www.biolayne.com/

Carbon Diet Coach App: https://www.carbondietcoach.com/

Physique Coaching Academy Course: https://www.biolayne.com/physique-coaching-academy/

In today's fast-paced world, the chase for more—more output, more success, more everything—often leads to burnout and dissatisfaction. 

What if there was a better way? 

In this episode, I interview Cal Newport, who offers a refreshing perspective on the productivity conversation. 

Specifically, he introduces the concept of slow productivity, a method that prioritizes deep, meaningful work over the constant hustle that's become the norm.

It’s not just about doing less for the sake of it, either. Slow productivity is about focusing on what truly matters and doing it well, which, counterintuitively, produces better work and a more balanced life. 

There’s no question that overload and constant context switching from “busyness” and pseudo-productivity are detrimental to not only our work, but our lives. With his slow productivity approach, Cal is challenging all of us to redefine our concepts of productivity and success, and offers actionable advice on leading more intentional lives.

In case you’re not familiar with Cal, he’s an MIT-trained computer science professor at Georgetown University and the bestselling author of many books, including Deep Work and Digital Minimalism, which explore the benefits of focused work and the importance of minimizing digital distractions in our lives. 

In other words, Cal’s writing career has consistently aimed at helping individuals craft more productive, meaningful, and balanced lives in an increasingly digital world.

In this interview, you'll learn:

- What pseudo-productivity is, why it’s problematic, and how doing fewer things can lead to better productivity and higher quality work.

- How slowing down, with variation in intensity and rest, can boost both wellbeing and outcomes

- Why obsessing over the right things and mastering your craft provides meaning and direction

- How AI will expose what activities really drive value

- Why real-world accomplishments satisfy deeper than digital ones (like video games or social media)

- How to prepare for the potential impact of AI on information work

- And more . . .

So if you’ve ever felt overwhelmed by your to-do list, questioned the relentless pursuit of busyness, or are just feeling the tension between ambition and burnout, press play and give this interview a listen for practical tips on an alternative.



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

(1:59) - What Inspired Cal Newport's Concept of Slow Productivity?

(3:00) - Why Do We Often Believe More is Always Better?

(23:43) - Shop Legion Supplements Here: https://buylegion.com/ and use coupon code MUSCLE to save 20% or get double reward points!

(26:53) - Balancing Life and Work: Cal Newport's Personal Journey

(36:51) - Finding Your Productive Rhythm: Cal on Periodization

(39:37) - Unsure of Priorities? How to Find What Truly Matters

(53:31) - Will AI Change Our Approach to Quality vs. Quantity in Work?

(01:02:59) - Where can people find you and your work?



Mentioned on the Show:

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

Cal’s Website: https://calnewport.com/

Slow Productivity: https://www.amazon.com/Slow-Productivity-Accomplishment-Without-Burnout/dp/0593544854/?tag=mflweb-20

Cal’s Podcast Deep Questions: https://www.thedeeplife.com/listen/