In this episode, I sit down with Matt, a busy professional in his 50s, who lost 24 pounds in 24 weeks with my body transformation coaching program.

Years ago, Matt read ⁠Bigger Leaner Stronger⁠ and learned the fundamentals of diet and training. Despite understanding the principles, he had always struggled to turn them into sustainable habits, particularly when it came to dieting. That’s why he turned to coaching for guidance.

Matt’s journey wasn’t without challenges: He recovered from surgery, navigated a demanding job, and managed a work schedule that required frequent travel. But with his coach’s help, he overcame these obstacles and achieved remarkable results.

In this episode, Matt shares how he stayed consistent despite his busy lifestyle, tackled setbacks, and built sustainable habits that worked for him.

Tune in to hear Matt’s story and learn how commitment, combined with expert coaching, can help you reach your health and fitness goals—no matter your age or circumstances.

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Timestamps:

(00:00) Intro

(08:09) Before/after

(20:37) Nutrition tips

(29:55) Travel & diet

(35:36) Alcohol & treats

(43:48) Beliefs & barriers

(49:34) Training setup

(52:37) Cardio

(56:04) Enjoying workouts

(59:13) Supplementation

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Mentioned on the Show:

⁠The Little Black Book of Workout Motivation⁠

⁠Whey+⁠

⁠Coaching Page⁠

⁠Lead the People Podcast by Matt Poepsel

In this episode, I discuss when to consider TRT, the benefits of sauna use for recovery and overall health, whether colostrum supplementation lives up to its reputation and lots more.

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.

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Timestamps:

(00:00) Intro

(05:38) Lower reps with more sets?

(13:07) Hip pain as I age?

(21:59) Caffeine on empty stomach?

(22:10) Vitamins D, K, C with Triumph?

(24:28) Recharge results timeline?

(24:59) Kettlebells for resistance training?

(25:53) TRT now or later?

(26:52) Shoulder pain when lifting?

(27:41) Colostrum worth it?

(28:58) Partial vs full range reps?

(29:23) Morning motivation?

(29:36) Whey vs casein for muscle growth?

(29:46) Favorite shoulder workout?

(30:36) Back position when squatting?

(31:14) Saunas and steam rooms?

(31:58) Supersets in programs?

(32:20) Heavy compounds or isolations?

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Mentioned on the Show:

⁠Liposomal Vitamin C⁠

⁠Thinner Leaner Stronger⁠

⁠Triumph (men)⁠

⁠Recharge

I hope this podcast finds you in the end-of-year holiday haze, wholly unbothered, moisturized, happy, in your lane, focused, and flourishing.

In this podcast, I’m saying what some people (Marxoids) believe you shouldn’t say anymore . . .

MERRY CHRISTMAS

. . . or if you’re of the heathen persuasion, Happy Holidays/Whatever-You-Celebrate!

I’m also sharing a glimpse of all the exciting things Legion is bringing in 2025—new products, upgraded favorites, and even more ways my holly jolly band of pirates and bums at Legion can help you make next year your best yet.

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Timestamps:

(00:00) A holiday message

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Mentioned on the Show:

Please leave a review of the show wherever you listen to podcasts and make sure to subscribe!

What makes kettlebell training so effective for building muscle, gaining strength, and improving mobility? Can it replace traditional lifting? And how can you incorporate kettlebells into your training for more variety and fun?

In this episode, I welcome back Pat Flynn. As the founder of Strong ON!, an award-winning author, and a trainer for special forces and professional athletes, Pat brings a wealth of expertise in fitness and minimalist training. In this conversation, he shares straightforward, science-backed advice on using kettlebell training to achieve impressive results with minimal time and equipment.

Pat also discusses his new book, Strong ON!: 101 Minimalist Kettlebell Workouts to Blast Fat, Build Muscle, and Boost Flexibility—in 20 Minutes or Less, which offers a blueprint for transforming your fitness routine using just one powerful tool: The kettlebell.

In this interview, you’ll learn . . .

• How to make kettlebell training fun, functional, and sustainable
• The “Big 6” kettlebell exercises and how to perform them safely and effectively
• How kettlebell training builds strength, muscle, and endurance
• Practical programming tips for integrating kettlebells into your workouts
• The mobility benefits of kettlebell training

And more . . .

So, if you want to learn how to make kettlebell training fun and functional, click play and join the conversation.

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Timestamps:

(00:00) Intro

(12:25) Kettlebell Limitations

(16:57) Kettlebell Back Exercises

(21:25) The “Big 6” Kettlebell Movements

(28:17) Benefits of Kettlebell Carries

(33:43) Adding Kettlebells to Your Program

(38:01) Favorite Kettlebell Complexes

(40:47) Mobility Routine Overview

(43:24) Simplified Diet Plan

(50:58) Importance of Willpower

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Mentioned on the Show:

Elevate

Bigger Leaner Stronger

Pat Flynn

Pat Flynn YouTube

Strong ON!: 101 Minimalist Kettlebell Workouts to Blast Fat, Build Muscle, and Boost Flexibility―in 20 Minutes or Less

What’s the secret to a sustainable diet that actually works? And how can you successfully integrate fitness into your busy schedule?

Stan Efferding, acclaimed powerlifter, coach, and creator of The Vertical Diet, returns to the podcast to reveal how simple, realistic habits can transform your health.

If you’re not familiar with Stan, he’s a two-time holder of all-time raw world powerlifting records and famously dubbed the “world’s strongest bodybuilder.” He’s also a sought-after coach who’s worked with elite athletes like Hafthor Björnsson, Ed Coan, Ben Smith, Flex Wheeler, and Jon Jones.

In this episode, Stan shares his straightforward approach to health and fitness, focusing on practical strategies that work in real life.

In this interview, you’ll learn . . .

• How to fit nutrition and fitness into a busy life
• The importance of sustainable habits over extreme programs
• The role of micronutrients and gut-friendly foods in overall health
• The surprising benefits of small, frequent movement throughout the day over long, intense exercise sessions
• Why consistency, not perfection, is the key to long-term success

And more . . .

So, if you want to make fitness simpler and more sustainable, click play and join the conversation.

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Timestamps: (00:00) Intro

(09:29) Enjoy your workouts

(15:44) 10-min vs 30-min walks

(17:18) Walks after meals

(25:01) Why exercise isn’t for weight loss

(31:37) Macronutrients for goals

(44:28) Do we need fruits/veggies?

(55:41) Multivitamins: yes or no?

(57:23) Easy-to-digest foods

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Mentioned on the Show:

Creatine Gummies

The Shredded Chef

Stan Efferding

The Vertical Diet

Stan Efferding YouTube

Stan Efferding Instagram

How long should you rest between sets to maximize muscle growth? And how does this vary based on exercise type, training intensity, and fitness level?

In this episode, I welcome back Brad Schoenfeld, PhD, an internationally renowned fitness expert, author, educator, lecturer, and researcher, who’s published over 300 peer-reviewed research articles on exercise science and sports nutrition.

We discuss the importance of rest intervals for muscle and strength gain, with Brad offering practical, evidence-based tips for lifters of all levels.

In this interview, you’ll learn . . .

• The ideal rest period length for muscle growth and performance

• Differences in rest requirements for trained vs. untrained individuals

• The impact of training to failure on rest needs

• How to auto-regulate rest periods for effective workouts

• The advantages of short rest periods

And more . . .

So, if you'd like to optimize your gains and understand how rest impacts your training, click play and join the conversation.

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Timestamps:

(00:00) Intro

(05:13) New Meta Analysis on Hypertrophy

(10:20) Untrained vs. Trained Insights

(11:30) Training to Failure Effects

(12:06) Reps & Hypertrophy Importance

(13:57) Individual Training Prescriptions

(17:05) Indicators for Next Set Readiness

(18:43) Pairing Sets Strategy

(21:38) Programming Supersets

(23:30) Best Exercises for Supersets

(30:34) Thoughts on Pre-Exhaustion

(36:53) How to Try Pre-Exhaustion

(45:09) Short Rest & Hypertrophy

(50:52) Shortening Rest in Training Blocks

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Mentioned on the Show:

Brad Schoenfeld Instagram

Brad Schoenfeld X

Creatine Gummies

The Little Black Book of Workout Motivation

In this episode, I discuss the optimal sodium-potassium ratio, recommendations for the best lifting belts, strategies for overcoming motivation slumps, and lots more.

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.

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Timestamps:

(00:00) Intro

(05:07) Rest periods

(05:55) BBLS adjustments on a cut

(07:19) Aggressive cut duration

(08:38) Training with BLS vs. BBLS

(14:12) Sodium-potassium ratio

(20:58) Life’s purpose

(21:51) Belt squats & core

(22:43) Diet’s effect on injuries/recovery

(23:27) Training after poor sleep

(23:55) Legion Vitamin C benefits

(24:06) Best lifting belt

(24:25) Success of pseudoscience

(25:30) Overcoming funks

(26:00) Upper-lower split 5x/week

(27:05) Interrupted workouts

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Mentioned on the Show:

Thinner Leaner Stronger

Beyond Bigger Leaner Stronger

Bigger Leaner Stronger

Energy Drink

How can tracking food and body weight enhance your fitness journey? What are the proven benefits, and are there potential drawbacks?

In this episode, I welcome back Dr. Bill Campbell, one of the world’s leading experts in exercise science and sports nutrition. If you’re not familiar with Dr. Campbell, he’s the director of the Performance & Physique Enhancement Laboratory at the University of South Florida, a former president of the International Society of Sports Nutrition, and has published over 200 scientific papers on diet and exercise.

He also runs a research review that breaks down scientific papers into simple, practical insights.

In this interview, you’ll learn:

• Why tracking is often misunderstood and criticized

• The proven benefits of tracking calories for weight loss

• Practical ways to avoid the pitfalls of tracking

• How tracking body weight regularly influences results

• Dr. Campbell’s personal experiences with tracking

And more...

So, if you want to understand how food and weight tracking can impact your fitness journey, click play and join the conversation.

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Timestamps:

(00:00) Intro

(06:30) Importance of food tracking

(10:13) Criticism of tracking

(17:20) Meal prep tips

(22:11) Calorie tracking research

(24:36) What tracking means

(25:17) When to track long-term

(31:08) Macro vs. calorie tracking

(37:10) Protein goals vs. calorie limits

(50:30) Tracking body weight

(54:34) Weighing in maintenance

(59:46) Weighing and body image

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Mentioned on the Show:

Bill Campbell Instagram

Bigger Leaner Stronger

Energy Drink