The Protein Corner

Listen on Apple Podcasts | Listen on Spotify | Listen on YouTube Many people say the best diet and exercise regimens are the ones you can stick to. This is true insofar as compliance is concerned, but it misses a crucial caveat: efficacy. No matter how well you stick to a diet or exercise routine that doesn’t work, you’re nowhere. The goldilocks zone, then, is the overlap between what you can stick with and what works. And while that territory is larger than you might think, there are boundaries. Some people try to snub such “tough fitness truths” for more comforting myths and fictions, but the sooner you can find, accept, and adapt to them, the sooner you can get on the glide path to your best body ever.  Listen to this podcast for ten of these fitness truths! Timestamps: 0:00 – Please leave a review of the show wherever you listen to podcasts and make sure to subscribe! 3:00 –  Legion VIP One-on-One Coaching: https://muscleforlife.show/vip Mentioned on the Show: ...

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Listen on Apple Podcasts | Listen on Spotify | Listen on YouTube Is eating 1 gram of protein per pound of bodyweight per day more than necessary? Don’t some studies say eating any more than 0.8 grams per pound is pointless? Why do I often recommend eating 1 gram of protein per pound of bodyweight per day? I’ve written and recorded a lot of evidence-based content over the years on just about everything you can imagine related to building muscle, losing fat, and getting healthy. I’ve also worked with thousands of men and women of all ages and circumstances and helped them get into the best shape of their lives. That doesn’t mean you should blindly swallow everything I say, though, because let’s face it—nobody is always right about everything. And especially in fields like diet and exercise, which are constantly evolving thanks to the efforts of honest and hardworking researchers and thought leaders. This is why I’m always happy to hear from people who disagree with me, especially...

How You Can Stop Overeating and Be More Mindful at Meals Do you ever find yourself feeling a little too full or eating when you’re not really hungry, but at the same time, you’re struggling to stop overeating?  We all overeat sometimes, that’s normal and expected! We’re not perfect, that’s not the goal. However, if you recognize that overeating is consistently present in your life, it’s also important to address it and learn how to reduce overeating because it’s not supporting you. Consistently overeating can physically leave you feeling unwell and more disconnected from your wants and needs. It can also be a sign that you haven’t determined how to practice healthy, balanced eating in a way that works uniquely well for you. Here you’ll learn why overeating can be so common, plus a few practices to start using to help you stop overeating. How to Stop Overeating We often get asked, “What should  I do to stop overeating?”, “How do I stop overeating at meals?”, and more sp...

It’s estimated that there are over 2+ million scientific papers published each year, and this firehose only seems to intensify. Even if you narrow your focus to fitness research, it would take several lifetimes to unravel the hairball of studies on nutrition, training, supplementation, and related fields. This is why my team and I spend thousands of hours each year dissecting and describing scientific studies in articles, podcasts, and books and using the results to formulate our 100% all-natural sports supplements and inform our coaching services.  And while the principles of proper eating and exercising are simple and somewhat immutable, reviewing new research can reinforce or reshape how we eat, train, and live for the better.  Thus, each week, I’m going to share five scientific studies on diet, exercise, supplementation, mindset, and lifestyle that will help you gain muscle and strength, lose fat, perform and feel better, live longer, and get and stay healthier.  ...

Listen on Apple Podcasts | Listen on Spotify | Listen on Youtube Have you ever tried to make a big change in your life, and instead of easing into it and slowly building up the necessary behaviors and habits, you dove headfirst towards the goal and went all-out? This is common and it often leads to disaster. Of course, there’s nothing wrong with having big goals, wanting to do things “right,” or giving something your best effort. However, trying to outperform and constantly chasing end goals is a recipe for burnout and never really feeling fulfilled. So, how do we find balance? Well, in this interview, I’m chatting with Brad Stulberg about a different approach—one he calls “groundedness” and which he has written about in his newest book, The Practice of Groundedness . Brad explains this concept in-depth in the interview, but “groundedness” is a way to harness your motivation and energy and help you become more process-oriented instead of end-goal driven, which can lead to impro...

The dumbbell step-up is an exercise most people should be doing but aren’t. It trains all the muscles in your lower body, helps eliminate size and strength imbalances, boosts your squat performance, and is easier on your knees and back than many other lower-body exercises. It’s also highly functional , which means it mimics movements you do in daily life. Why does it get such a collective yawn from fitness buffs, then? Partly because it limits the amount of weight you can lift, so it doesn’t stroke your ego as much as other lower-body exercises. Many people also think of it as a rehab exercise, or one that’s reserved for “senior” weightlifters that can no longer squat. Either way, pigeonholing the dumbbell step-up as a second-tier exercise is a mistake. In this article, you’ll learn what the dumbbell step-up is, its benefits, the muscles it works, how to do it with proper form, the best dumbbell step-up alternatives , and more.   Table of Contents What Is a Dumbbell S...

Listen on Apple Podcasts | Listen on Spotify | Listen on Youtube Does caffeine boost your performance even if you’re a habitual coffee drinker? How does strength training influence fat burning? Can eating vegetables boost your recovery? How does the carnivore diet affect health markers? Will having a spotter boost your bench press? This is what the latest research says about these questions. This podcast is part of a new series I’m going to call Research Roundups. What is it going to be? Well, there is a ton of scientific research that gets published every year, and even if you narrow your focus to fitness research, it would still take several lifetimes to unravel the hairball of studies on nutrition, training, supplementation, and related fields.  That’s why my team and I put a lot of time into reviewing, dissecting, and describing scientific studies in articles, podcasts, and books. And while the principles of proper eating and exercising are relatively simple and fairly i...