show episodes
 
Welcome to The Muscle Memoirs, a truly evidence-based fitness podcast.On the show, we discuss a plethora of topics related to maximizing overall health and physical performance with industry-leading experts. This includes strength and conditioning, muscle hypertrophy, sports nutrition, longevity, body composition, and more. Our guests range from exercise and nutrition science researchers to elite level athletes and fitness coaches. This allows us to combine hard scientific evidence with obse ...
 
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show series
 
In this episode of The Muscle Memoirs Podcast, I am joined by John Jewett and Dr. Guillermo Escalante to go over their most recent competitive season. In our conversation, we cover the entire process of bodybuilding contest preparation, including topics such as contest prep duration, monitoring progress, calorie cycling/refeeds, training split, car…
 
In this episode of The Muscle Memoirs Podcast, I am joined by Dr. Hana Kahleova to discuss meal frequency, meal timing, low-fat vegan diets, and nutrition for type 2 diabetes. Dr. Hana Kahleova is the director of clinical research at the Physicians Committee and directs research testing the effect of a plant-based diet on metabolism, insulin functi…
 
In this episode of The Muscle Memoirs Podcast, I am joined by Dr. Spencer Nadolsky to discuss the relationship between body size and health, weight cycling, and much more. Dr. Spencer Nadolsky is a board-certified obesity specialist, lipidologist, and family physician who has helped 1000’s of patients over the past 9 years lose weight and keep it o…
 
In this episode of The Muscle Memoirs Podcast, I am joined by Dr. Cody Haun to discuss the potential benefits of strength phases for physique athletes, the limitations of resistance training studies, and what we can do to improve the quality of future research. Dr. Haun has a PhD in Exercise Physiology from Auburn University where he conducted phys…
 
In this episode of The Muscle Memoirs Podcast, I am joined by Dr. Kimber Stanhope to discuss the metabolic effects of sugar. Kimber Stanhope received a M.S. in Nutrition Science and a Ph.D. in Nutritional Biology from the University of California at Davis, where she is currently an Associate Research Nutritional Biologist in the Department of Molec…
 
In this episode of The Muscle Memoirs Podcast, I am joined by Dr. Chris Melby to discuss energy flux and its implications for improving long-term weight loss maintenance success. Chris completed a Doctor of Public Health degree at Loma Linda University. He began his career at Colorado State University (CSU) in 1990 after spending 8 years as a facul…
 
In this episode of The Muscle Memoirs, I am joined by Dr. Shawn Arent to discuss all things nutrient timing. Dr. Arent is a Professor and Chair of the Department of Exercise Science at the University of South Carolina. He is also the Director of the UofSC Sport Science Lab. His research focuses on the relationship between physical activity and stre…
 
Dr. Eliza Gordon is currently a postdoctoral fellow at the University of Utah working in bariatrics and weight management. She earned a Ph.D. in Clinical Health & Psychology from the University of Florida. She also has a Master's in Public Health and a background in personal training. In our conversation, we explore the contentious topic of food ad…
 
In this episode of The Muscle Memoirs Podcast, I am joined by Dr. John Hawley to discuss chrono-nutrition and time-restricted feeding. John’s primary research focus includes the interaction of exercise and diet on the regulation of fat and carbohydrate metabolism, particularly within skeletal muscle, the molecular basis of exercise training adaptat…
 
In part 2 of a captivating discussion on training with Lyle, we continue with the question of whether or not we should be using all of the rep ranges all of the time for hypertrophy training. In doing so, we take a deep dive into the role of periodization and suggest a theoretical model. Timestamps 00:00 Using all of the rep ranges all of the time …
 
Back by popular demand, in this episode of The Muscle Memoirs Podcast, I am joined once again by Lyle McDonald. In this jam-packed discussion on training, we cover the rationale behind training what you're bad at, including individual differences in the ability to add load and reps, constructing training blocks to target specific weak points, and a…
 
In this episode of The Muscle Memoirs Podcast, I am joined by Alan Flanagan to discuss the research on weight maintenance. Specifically, which factors are the most important for keeping weight off in the long-term. Alan Flanagan has an MSc in Nutritional Medicine, is currently pursuing his Ph.D., and a former practicing Lawyer (Barrister) from Dubl…
 
In this episode of The Muscle Memoirs Podcast, I am joined by Dr. Ana Valdes. Dr. Valdes received her M.A. and Ph.D. from the University of California, Berkeley, where she specialized in genetic epidemiology. She is currently an associate professor at the University of Nottingham. Her research is focused on deciphering the molecular mechanisms rela…
 
In this episode of The Muscle Memoirs Podcast, I am joined by Bryan Boorstein. Bryan holds a Bachelor of Science in Exercise Physiology and Sports Management. He's also a highly accomplished CrossFit Games coach and athlete. In our conversation, we cover a variety of listener questions related to program design for hypertrophy training. Timestamps …
 
In this episode of The Muscle Memoirs podcast, I am joined by Jacob Schepis from JPS Health & Fitness. Jacob is a decorated fitness professional. He is a successful powerlifter, bodybuilder, coach, and educator. In this conversation, we cover the latest hot topic in the evidence-based fitness community: mesocycle progression for hypertrophy trainin…
 
In this episode of The Muscle Memoirs Podcast, I am joined by professional bodybuilder, Bob Waterhouse. Bob has an extensive history of competitive success in natural bodybuilding and most recently achieved pro status in the IFBB. In our conversation, we cover Bob's latest accomplishment, as well as his off-season strategy leading up to it, and how…
 
In this episode of The Muscle Memoirs Podcast, I am joined by Dr. Riley Hughes to discuss the role of the gut microbiome in sports performance. Dr. Hughes is a postdoctoral research associate at the University of Illinois at Urbana-Champaign. Her research focus is on the interaction between diet, exercise, and the gut microbiome and effects on huma…
 
In this episode of The Muscle Memoirs Podcast, I am joined by Chris Barakat and Jon Irizarry to discuss the factors responsible for achieving success in the sport of bodybuilding. We cover where some athletes go wrong with training and nutrition, genetics, and mindset. We also further explore some concepts from episode 42, regarding what natural at…
 
In this episode of The Muscle Memoirs Podcast, I am accompanied by Dr. Eric Helms to discuss some misconceptions surrounding intuitive eating, the benefits of using as flexible of a nutrition approach as possible, and signs of disordered eating behavior. Article of Discussion: "Towards a Sustainable Nutrition Paradigm in Physique Sport: A Narrative…
 
In this episode of The Muscle Memoirs Podcast, I am joined by Dr. Jennie Brand-Miller. Dr. Brand-Miller is a professor of human nutrition at the University of Sydney. She is recognized worldwide for her expertise on carbohydrates and health. Most notably, she has produced an extensive amount of research on the glycemic index alongside numerous book…
 
In this episode of The Muscle Memoirs Podcast, I am joined by successful bodybuilder, powerlifter, fitness writer, and coach, Paul Carter. We discuss the differences between training for bodybuilding and powerlifting, with a particular emphasis on selecting the right movements for muscle hypertrophy. Timestamps 00:45 Paul's lifting background 02:15…
 
In this episode of the Muscle Memoirs Podcast, I am joined by Dr. Jeremy Loenneke. Dr. Loenneke is an assistant professor of health and exercise science at the University of Mississippi and the director of the Kevser Ermin Applied Physiology Laboratory. His research group's primary focus is on skeletal muscle adaptations to exercise with and withou…
 
In this episode of The Muscle Memoirs Podcast, I am joined by successful personal trainer and fitness writer, Calvin Huynh, to discuss some nuances of how to optimize fat loss. Timestamps 00:32 Introduction 01:12 The science on spot reduction 10:00 Common areas of stubborn fat and how to target them 16:36 Cardio considerations 17:40 Stubborn fat pr…
 
In this episode of The Muscle Memoirs Podcast, I am joined by two esteemed bodybuilders and coaches, Jack Thorburn and Matt Jansen. In this discussion, we cover the psychological toll of sustaining a major injury and expand upon some ideas from episode #37, including what the natural bodybuilding community can learn from the enhanced side of the sp…
 
In this episode of The Muscle Memoirs Podcast, I am joined by IFBB pro and registered dietitian, Chris Tuttle, to discuss ways to overcome a suppressed appetite in the off-season without compromising the overall healthfulness of the diet. Timestamps 00:30 Chris's experience as a clinical dietitian 02:45 How Chris got interested in nutrition and sta…
 
In this episode of The Muscle Memoirs Podcast, I am joined by The Mountain Dog, John Meadows, for an enlightened discussion on training for advanced lifters. Timestamps 00:50 Mountain Dog Training - Origin Story 16:20 Low volume training as an evidence-based approach for hypertrophy 23:10 Do advanced lifters need less hard sets? 27:15 Does the effe…
 
In this episode of The Muscle Memoirs Podcast, I am joined by Dr. Quinn Henoch from Clinical Athlete to discuss how to resolve limited ranges of motion, selecting the right squat pattern, and the push-pull ratio. Timestamps 00:35 Common dysfunctions in bodybuilders and powerlifters 06:10 Case study: bodybuilder with difficulty training overhead 12:…
 
In this episode of The Muscle Memoirs Podcast, I am joined once again by Abel Csabai and Dave Maconi for a conversation about training. We cover each end of the volume spectrum, beginning with Abel's recent critique of the MEV to MRV system and ending with Dave's upcoming experiment with DC training. Timestamps 01:35 What is progressive overload? 0…
 
In this episode of The Muscle Memoirs Podcast, I am joined by Jack Thorburn. Jack is a champion natural bodybuilder, online coach, and has a Master's degree in Strength and Conditioning. Timestamps 01:48 An overview of Jack's off-season approach 06:55 Thoughts on pushing body weight 12:10 Natural bodybuilding in the U.K. versus the U.S. 19:00 How J…
 
In this episode of The Muscle Memoirs Podcast, I am joined by Kassem Hanson, the creator of N1, to discuss the primary factors to consider when developing an individualized training program to maximize muscle hypertrophy. Timestamps 02:00 Individual differences in the response to resistance exercise 06:00 Physiological factors to consider 14:00 Per…
 
In this episode of The Muscle Memoirs Podcast, I am joined by Steve Taylor. Steve is a registered dietitian and has a Master's Degree in Dietetics, Nutrition, and Exercise Physiology. He is the RD for team 3DMJ and also runs his own private practice. Timestamps 01:15 Flexible vs. rigid dietary restraint 03:00 Does flexible dieting suffer from the s…
 
In part 2 of this very special episode of The Muscle Memoirs Podcast, Lyle and I cover potential updates to the rapid fat loss diet he developed over a decade ago. Timestamps: 00:00 Dieting success rate: a misunderstood fallacy 10:45 The best meal frequency to manage hunger 22:00 The utility of wearing a weighted vest while dieting 26:45 Recommenda…
 
In this episode of The Muscle Memoirs Podcast, I am joined by the original evidence-based fitness practitioner, Lyle McDonald, to discuss the research behind very-low-calorie diets. Timestamps: 02:20 History of very-low-calorie diets 10:33 The rapid fat loss diet 18:18 How long should you use rapid fat loss? 20:55 Severe vs. moderate energy deficit…
 
In this episode of The Muscle Memoirs Podcast, I am joined by Abel Csabai and Dave Maconi to discuss their recent collaboration on common bulking mistakes. Timestamps: 02:05 The value of pushing all-time highs in body weight 11:35 Should training performance and recovery dictate the size of the calorie surplus? 20:20 The theoretical optimal calorie…
 
In this episode of The Muscle Memoirs Podcast, I am joined by Dr. Guillermo Escalante, an Associate Professor of Kinesiology at California State University, San Bernadino. In our conversation, we primarily discuss two recent review papers authored by Dr. Escalante and provide some practical recommendations for how physique athletes can apply these …
 
In this episode of The Muscle Memoirs Podcast, I am joined by Ben Esgro from De Novo Nutrition to discuss the best performance-enhancing supplements and how to properly use them. The Discussion: 1. Should we cycle caffeine? 2. When is the best time to take caffeine? Time-of-day considerations and pre-workout. 3. Half-life of caffeine and individual…
 
In this episode of The Muscle Memoirs Podcast, I am joined by Danny Lennon from Sigma Nutrition to discuss the ins and outs of how to maximize body composition outcomes while following a vegetarian/vegan diet. The Discussion: 1. Recommendations for total protein intake and protein dose per meal 2. The utility of protein and amino acid supplements 3…
 
In this episode of The Muscle Memoirs Podcast, Mike is joined by Dr. Ben House & Ryan L'Ecuyer from Bro Research Radio to discuss the role of metabolic stress in maximizing muscle hypertrophy. The Discussion: 1. What is metabolic stress? Is it a direct pathway for muscle hypertrophy? 2. Other benefits of metabolite focused/high-rep training 3. Work…
 
In this episode of The Muscle Memoirs Podcast, Mike is joined by AJ Morris and Steve Hall to discuss all aspects of their most recent, and to date, most successful, off-season. The Discussion: Nutrition 1. Off-season length and the value of pushing all-time highs in body weight 2. Mindset - focusing on performance in the age of social media 3. Macr…
 
On this episode of the Muscle Memoirs Podcast we are happy to once again be joined by John Jewett. For those of you who are not familiar with John, he is a registered Dietitian, coach, entrepreneur, and Animal Athlete. He is currently undergoing his prep for this year's Olympia, in which he will be competing in the 212 lb division. In our discussio…
 
We’re back with another exciting episode of The Muscle Memoirs Podcast. On this episode we are once again joined by the riveting Dr. Scott Stevenson. For our listeners who missed our last episode with Dr. Scott, he has a PhD in Applied Exercise Physiology, is a published peer-reviewed scientific author, a successful bodybuilder, coach, and writer. …
 
Welcome back to another episode of the Muscle Memoirs Podcast. On this episode, Mike sits down with Brian Minor. Brian has been a coach since 2012, has his Master's in Health and Exercise Science, and competes as a Natural Pro Bodybuilder as well as a 93kg Raw Powerlifter. Brian takes an evidence-based and holistic approach to coaching and his own …
 
Welcome back to The Muscle Memoirs Podcast. This episode features the almighty Dr. Mike Israetel. You are not going to want to miss this one! On this episode, Dr. Mike unpacks his general position on training frequency, the relationship between training frequency and volume (with advanced lifter considerations), the drawbacks to high-frequency trai…
 
Welcome back to another episode of The Muscle Memoirs Podcast. Today Mike and Cole are joined by Austin Stout. Austin has a passion for physique enhancement and brings a dynamic approach to the table as the head of his company, Integrated Muscle & Health. Austin is a NPC competitor that has won regional level shows and overalls as well as placed at…
 
On this episode of The Muscle Memoirs Podcast, Cole and Mike have the opportunity to chat with Christopher Barakat. Christopher is a published researcher, educator, coach, natural bodybuilder and co-author of "The Ultimate Guide to Body Recomposition". You can follow and support Christopher at: Coaching: Chris@competitivebreed.com Educational Conte…
 
On this episode of The Muscle Memoirs Podcast we once more look to an expert in the field of bodybuilding with regards to how to set up a bodybuilding contest prep diet. This time, with none other than Cliff Wilson. Cliff is one of the top bodybuilding coaches in the industry, and is a natural Pro Bodybuilder himself. He is also a published author …
 
Our thoughts and prayers go out to the friends and family of Luke Sandoe. He was a role model for many individuals, and he will not be forgotten as a man, father, or bodybuilder. May he rest in peace. We’re back with another episode and this one is a banger. On this episode we are joined by Dr. Scott Stevenson. Dr. Scott has a PhD in Applied Exerci…
 
Welcome back to another episode of The Muscle Memoirs Podcast. In this installment, Mike and Cole chat with Dr. Brandon Roberts. Brandon has his PhD in Muscle Biology as well his CSCS, is a published scientific author, a coach for the Strength Guys, and a competitive natural bodybuilder. In this episode we dive into some topics related to an articl…
 
Welcome back to another episode of The Muscle Memoirs Podcast. Mike and Cole got to chat with Dr. Peter Fitschen. Peter has his PhD in Nutritional Sciences, is an online fitness coach, and a Natural Pro Bodybuilder. We want to thank Peter for taking the time to have this discussion with us! You can follow and support Peter at: Instagram: @fitbodyph…
 
This episode of The Muscle Memoirs Podcast Mike and Cole sat down with Paul Revelia from prophysique.com. Paul is a natural Pro Bodybuilder with a lot of experience in the industry and coaches a variety of athletes in bodybuilding and physique. This episode serves as part 3/3 in our mini series where we explore the different approaches to setting u…
 
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