Skip to content
Log in Join free
Eat Train Prosper cover art

Aaron Straker | Bryan Boorstein

Eat Train Prosper

A Nutrition , Health & Fitness and Fitness podcast Explicit

#77 in Nutrition · 🇬🇧
Good podcast? Give it some love!

About the show

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.

Newest episodes

You Got Lean Before Vacation. Now How Do You Keep It? | ETP#231

39 min

You spent months dieting to get really lean before a long holiday, you are about to eat pretty much whatever you want for a week or two, and you want to know how to hold onto the leanness you just worked so hard for. The question gives us two options to weigh: diet right up until the day before you leave, or ease back to maintenance for a couple of weeks first, both with the goal of not undoing your progress the second you get there. The bigger you are, the more muscle you carry, and the longer you have lived lean, the more you can get away with. Bryan is a good example of that. His approach is to hold the deficit right up until the last minute, eat big on the trip, keep moving every single day, and compress his food into a smaller window so he cannot dig the hole too deep, and he comes back no worse off. That works because it is a system he has gamed for himself over years, not a free for all. For most people the better bet is to diet right up against the vacation and send yourself in as depleted as you can, so those first couple of days are your body replenishing glycogen instead of storing fat. The catch is that the harder you diet going in, the more food focused you get, so there is a real chance you overeat more than you otherwise would have. Then what actually happens when you get home, and a lot of it comes down to your priorities. We talk about giving it a full week back at baseline before you judge anything, because the scale right after a trip is mostly water and sodium and your bowels being off, and a five or six pound jump usually settles to about three pounds of real change. From there it opens up into the smell the roses phase after a hard diet, learning to actually live at a leaner body fat, how family and age change what you are willing to say no to, and why the environment you are in quietly pulls you up or down. Call it what it is: those deviations either cost you something you actually care about or they do not, and that is the whole decision. Cov...

The Decisions That Shaped Our Fitness Careers | ETP#230

1 hr 2 min

This one steps away from the training and nutrition stuff to talk about what actually built our careers in fitness. It came out of a question Aaron sat with before he left his software job to coach full time, which was basically, if it takes me ten years to make it, is it worth it? At 30, the answer was yes, and the episode kind of works back from there through the decisions that got us both to where we are now. The fitness space is a weird one. A ton of people want to work in it, and most of them end up washing out, so we get into why that did not happen to either of us. That starts with what making it even meant early on versus what it means now. In the beginning it was just not drowning, then it was comfortable, and eventually it became actually being able to provide for a family, which changes the math completely. There is also a lot in here about the stuff nobody really warns you about with self-employment, like how you kind of become unemployable because you know too much, and why the number you are at matters way less than the direction you are heading. The back half gets pretty honest about the expensive lessons. Aaron turned about 60 grand into almost nothing on an ad team and a mentorship he had no business buying into, and Bryan took two gyms that were both crushing and consolidated them into one, which ended up being the beginning of the end. We also get into the accolades we figured would change everything and mostly just did not, the pro card included. Then we close it out with the one piece of advice each of us would give someone who is a year or two in, or still sitting on the fence about quitting the day job. Covered in this episode The question that started it all: if it takes ten years to make it, is it worth itWhat "making it" meant in the beginning versus what it means nowThe three phases: not drowning, comfortable, then providing for a familyWhy you eventually become unemployable because you know too muchReverse engineering money problems inste...

October 2026 Instagram Q&A | ETP#229

1 hr 21 min

Another month, another stack of questions pulled straight from the Instagram audience. This one was packed, 21 questions deep, so we skipped updates entirely and went straight into answering them. The range is wide: programming and split design, nutrient timing, eating well on a tight budget, a thoughtful testosterone question from someone with a real medical history, the psychology and physiology of dieting, and a long closing thread on what still excites us about training this far in. A few of these go deeper than the usual Q&A. There is a full breakdown of whether a 150 pound person and a 200 pound person have it equally hard in a proportional deficit, and where that logic quietly falls apart in the real world. There is a careful answer on taking testosterone when you have an autoimmune and cardiac history, where the honest advice is to get a real cardiac workup first and not expect a magic energy fix. And there is a surprisingly good exchange on volume versus frequency that ties back to the training day question from a prior episode. If you have sent us a question before, odds are good we got to it here. Timestamps are mapped to every single question below so you can jump straight to whatever you care about. Covered in this episode Whether the fifth training day actually adds anything, and why it earns its spot in a prepHow much nutrient timing really matters, and why it only starts to count at the extremesEating healthy on a budget, and why it is one of the cheapest things you can doFixing digestion by peeling foods back instead of piling supplements on topA testosterone question with a real medical history, and why the cardiac workup comes firstWhether trap bar deadlifts can stand in for barbell RDLs long termTwo pulleys versus one for single arm lat pulldowns, and why it barely mattersWhether a proportional deficit hits a smaller and a larger person the sameHow we would come back from a year or two away from trainingDynamic double progression when your reps...

Similar podcasts

All episodes

The newest 50 of 233 episodes

You Got Lean Before Vacation. Now How Do You Keep It? | ETP#231

39 min

You spent months dieting to get really lean before a long holiday, you are about to eat pretty much whatever you want for a week or two, and you want to know how to hold onto the leanness you just worked so hard for. The question gives us two options to weigh: diet right up until the day before you leave, or ease back to maintenance for a couple of weeks first, both with the goal of not undoing your progress the second you get there. The bigger you are, the more muscle you carry, and the longer you have lived lean, the more you can get away with. Bryan is a good example of that. His approach is to hold the deficit right up until the last minute, eat big on the trip, keep moving every single day, and compress his food into a smaller window so he cannot dig the hole too deep, and he comes back no worse off. That works because it is a system he has gamed for himself over years, not a free for all. For most people the better bet is to diet right up against the vacation and send yourself in as depleted as you can, so those first couple of days are your body replenishing glycogen instead of storing fat. The catch is that the harder you diet going in, the more food focused you get, so there is a real chance you overeat more than you otherwise would have. Then what actually happens when you get home, and a lot of it comes down to your priorities. We talk about giving it a full week back at baseline before you judge anything, because the scale right after a trip is mostly water and sodium and your bowels being off, and a five or six pound jump usually settles to about three pounds of real change. From there it opens up into the smell the roses phase after a hard diet, learning to actually live at a leaner body fat, how family and age change what you are willing to say no to, and why the environment you are in quietly pulls you up or down. Call it what it is: those deviations either cost you something you actually care about or they do not, and that is the whole decision. Cov...

The Decisions That Shaped Our Fitness Careers | ETP#230

1 hr 2 min

This one steps away from the training and nutrition stuff to talk about what actually built our careers in fitness. It came out of a question Aaron sat with before he left his software job to coach full time, which was basically, if it takes me ten years to make it, is it worth it? At 30, the answer was yes, and the episode kind of works back from there through the decisions that got us both to where we are now. The fitness space is a weird one. A ton of people want to work in it, and most of them end up washing out, so we get into why that did not happen to either of us. That starts with what making it even meant early on versus what it means now. In the beginning it was just not drowning, then it was comfortable, and eventually it became actually being able to provide for a family, which changes the math completely. There is also a lot in here about the stuff nobody really warns you about with self-employment, like how you kind of become unemployable because you know too much, and why the number you are at matters way less than the direction you are heading. The back half gets pretty honest about the expensive lessons. Aaron turned about 60 grand into almost nothing on an ad team and a mentorship he had no business buying into, and Bryan took two gyms that were both crushing and consolidated them into one, which ended up being the beginning of the end. We also get into the accolades we figured would change everything and mostly just did not, the pro card included. Then we close it out with the one piece of advice each of us would give someone who is a year or two in, or still sitting on the fence about quitting the day job. Covered in this episode The question that started it all: if it takes ten years to make it, is it worth itWhat "making it" meant in the beginning versus what it means nowThe three phases: not drowning, comfortable, then providing for a familyWhy you eventually become unemployable because you know too muchReverse engineering money problems inste...

October 2026 Instagram Q&A | ETP#229

1 hr 21 min

Another month, another stack of questions pulled straight from the Instagram audience. This one was packed, 21 questions deep, so we skipped updates entirely and went straight into answering them. The range is wide: programming and split design, nutrient timing, eating well on a tight budget, a thoughtful testosterone question from someone with a real medical history, the psychology and physiology of dieting, and a long closing thread on what still excites us about training this far in. A few of these go deeper than the usual Q&A. There is a full breakdown of whether a 150 pound person and a 200 pound person have it equally hard in a proportional deficit, and where that logic quietly falls apart in the real world. There is a careful answer on taking testosterone when you have an autoimmune and cardiac history, where the honest advice is to get a real cardiac workup first and not expect a magic energy fix. And there is a surprisingly good exchange on volume versus frequency that ties back to the training day question from a prior episode. If you have sent us a question before, odds are good we got to it here. Timestamps are mapped to every single question below so you can jump straight to whatever you care about. Covered in this episode Whether the fifth training day actually adds anything, and why it earns its spot in a prepHow much nutrient timing really matters, and why it only starts to count at the extremesEating healthy on a budget, and why it is one of the cheapest things you can doFixing digestion by peeling foods back instead of piling supplements on topA testosterone question with a real medical history, and why the cardiac workup comes firstWhether trap bar deadlifts can stand in for barbell RDLs long termTwo pulleys versus one for single arm lat pulldowns, and why it barely mattersWhether a proportional deficit hits a smaller and a larger person the sameHow we would come back from a year or two away from trainingDynamic double progression when your reps...

Dynamic Double Progression in a Deficit and a Surplus | ETP#228

49 min

Dynamic Double Progression. A favorite progression model. Here is your short version of it: take standard double progression, where you move up in reps or in weight inside a set range, and lets every set climb on its own instead of forcing them all to move together. Here is the core of it. You pick a weight, you walk up the rep range week over week, and when you top it out you add a bit of load and start the climb again. What makes it dynamic is that your first set and your third set are almost never in the same spot, so you progress each one independently rather than sandbagging an early set to keep the numbers matched. Done well, it lets you hold the same RIR across every set, and it accounts for the fact that some exercises fall off a cliff from set one to set two while others barely move at all. Most of the conversation is about what changes when you run this inside a real nutritional phase, because that is where people get tripped up. In a deficit your progressions dry up on a fairly predictable schedule, so we get into how to read a true stall versus a bad week, when to hold the load as reps slip versus when to pull weight back, and why how lean you already are matters more than how long you have been dieting. In a surplus it flips, and we cover what a realistic rate of progress looks like week to week, why glycogen saturation shows up first, and how much your training age changes the whole picture. We wrap on volume and the sweet spot, strength as the cleanest proxy that growth is actually happening, and the program design details that decide how many sets a given exercise can even support. Covered in this episode What dynamic double progression is, and how it differs from standard double progressionWalking up the rep range, then adding load to restart the climbWhy forcing every set to the same number just means sandbagging your first setProgressing each set on its own path instead of all at onceUsing the model to hold a consistent RIR across every setWhy som...

What Actually Counts as a Training Day? | ETP#227

1 hr 0 min

For the first 5 years of Aaron's coaching business he kept a running doc of every question a client ever asked. Hundreds. The single most asked question was a form of: "What actually counts as a training day?" Sounds simple, right up until you have to draw the line. And that line quietly decides whether you run one set of macros or two, and how you feed a surplus, a deficit, and everything in between. The definition we keep coming back to is dead simple: a training day is something you need to recover from. That alone drops a lot of the confusing stuff, big step count days, hikes, a long zone 2 ride, into a gray area, and the call there is about duration and cost, not a hard yes or no. A 30 minute spin is not a training day. A 90 minute zone 2 ride is. From there we run the whole thing through nutritional periodization, because the phase you are in changes the answer. Maintenance, surplus, and deficit each get an argument for splitting your training and non-training day macros, and an argument against. The deficit is where splitting really earns its keep, so that is where most of the episode lives: protecting training intensity as the number one lever for holding onto muscle, pulling food off rest days to hit your target rate of loss, and the psychology of dieting that no spreadsheet ever accounts for. That last part goes deep, from why hard training kills your appetite while rest days leave you bored and food focused, to the counterintuitive move of eating less on training days, to how going bland on purpose and cleaning up your Instagram feed can pull your hunger right back down. We wrap on the constrained energy model and step counts, HIIT versus low intensity cardio, why your wearable's calorie number lies but its trend does not, and the non-bodyweight reasons, stuff like metabolic flexibility and quality of life, that never make the spreadsheet but matter anyway. Covered in this episode: The one definition that cuts through it: a training day is something you n...

Are Abs Made in the Kitchen? | ETP#226

43 min

ETP226 comes from a DM question posed to Bryan wondering whether we have taken the "abs are made in the kitchen" idea too far. That question opened up into a bigger one, and it is the question this whole episode chases: for muscle groups like abs and arms, how much does training them directly actually change your physique relative to the extra time it costs you? We work through it from a few angles. Whether a base of prior ab development carries over through years of compound lifting, how core stability from free weights compares to braced machine work, and where the honest line sits between a six-pack and true influencer-level abs. From there it moves to the more interesting half of the conversation, the arms. The thought experiment at the center of it is a natural lifter who has gotten genuinely strong, think a 200 press, 300 bench, 400 squat, 500 deadlift plus weighted pull-ups and dips, and whether that person ends up with basically the same arms as someone who added years of dedicated direct arm work on top. That leads into some of our favorite tangents: why body fat distribution is largely hormonal and splits so differently between men and women, whether the size you get from direct arm work is real myofibrillar growth or mostly transient sarcoplasmic pump, whether muscle and fat compete for the same space, and Bryan's one arm experiment as evidence. It all ties back to the one question worth actually sitting with, how much optimization is worth pursuing for you, which comes down to what you care about and what your time is better spent on. Covered in this episode The DM that started it: have we taken "abs are made in the kitchen" too far?Why nutrition, not ab training, is what stands between most people and visible absWhether prior ab development is maintained through years of compound liftingCore stability from free weights versus bracing on machinesThe ex-powerlifter example: big lifts leave developed midsections behindDefining the goal: a six-pack versus i...

August 2026 Instagram Q&A | ETP#225

1 hr 4 min

Another month, another batch of questions pulled straight from the Instagram audience. This one runs the full range, from how to build a bro split around daily cardio, to the zone 2 discourse currently making the rounds, to a couple of surprisingly good questions from Bryan's nine year old. We take each one in turn and give the honest answer rather than the tidy one. A lot of this episode lives in the nuance. How to read research when you do not have a science background and whether reviews are the better use of your time, whether an 80/20 commitment can really get you to 95% of your muscle gain potential and why the way you define that 80/20 changes the answer, and Aaron's transparent take on TRT after being on it for a while, including what he would do differently if he could start over. Bryan revisits the one arm training experiment and what it actually proved, and we get into practical troubleshooting for the classic wake up after two to three hours sleep problem. Covered in this episode Building a 5 to 7 day bro split that still fits daily cardio for healthManaging beat up legs when cardio stacks on top of lower daysThe Dr. Mike T. Nelson zone 2 discourse and where it actually holds upWhy hard lifting already lives close to zone 2 for a lot of peopleReading primary research versus research reviews as an enthusiastPicking one or two reviewers and knowing your actual goal for readingWhy "more research is needed" is the most common and most frustrating conclusionWhether an 80/20 effort can reach 95% of your muscle gain potentialThe difference between 80% every day and 100% for 80% of the timeHow a 9 year old should train abs, and the minimum to get jacked at pubertyStepping back evenly on reverse lunges, and whether it is worth thinking aboutTraining through pregnancy, autoregulation, and taking advantage of a good dayAaron's honest TRT regrets and what he would do differently starting overWhy buying less TRT content and finding one trusted person beats the noise...

The Benefits of Using Your Fitness | ETP#224

43 min

This week we have a slightly different kind of episode. We talk less about the mechanics of training and more about the benefits of using your fitness out in the world, specifically outdoors. We talk about environment, how the right gym or the mountains can pull effort out of you when your own motivation is low. The back half of the episode revisits the Misogi Challenge and the value of planning something with a real chance of failure, why hard physical challenges reframe everyday life, and how the pursuit of hard things changes from your twenties to thirties and forties. It closes on the big one, using your fitness to buy a longer and more capable lifespan, why your 30s are when the trajectory of your actions starts to show, and why 56 does not look so old looking forward from 44. Covered in this episode Pushing a session to a day you can actually give it a better effortHow environment, the right gym or the mountains, pulls effort out of youThe carryover that lets you hike well even at a heavier body weightAwe as a real mechanism, and why noticing is the key wordDacher Keltner's book on the science of everyday wonderKeeping the mountains from ever becoming just another WednesdayRevisiting the misogi and planning something with a real chance of failureWhy hard physical challenges reframe everyday life as manageableHow the pursuit of hard things changes from 24 to 34 to 44Using your fitness for a longer, more capable lifespanWhy your 30s are when the trajectory of your actions starts to showMountains versus the ocean, and the wildlife you only see out thereTimestamps 00:00:00 - Intro 00:05:00 - You don't have to train every day to keep your fitness 00:09:30 - Environment and how the right gym pulls effort out of you 00:13:30 - The benefits of using your fitness outdoors 00:16:30 - Awe as a mechanism, and Keltner's science of wonder 00:20:00 - Revisiting the misogi and planning something hard 00:24:30 - Doing hard things, and how that pursuit changes with age 00:32:0...

Is Your Fat Loss Stalled? Then Do These | ETP#223

48 min

This one came straight out of the DMs. Aaron gets messages from people who are interested in coaching and they usually lay out everything they have been doing and everything they have tried. The same handful of problems keep showing up over and over again, so instead of answering them one at a time, this episode is the full breakdown. The whole thing is built around three buckets. Poor metrics, where the plateau only exists in perception because there was never a baseline, a rate of loss target, or any real objectivity built into the approach in the first place. False plateaus, where the deficit is actually intact but something is muddying the water and making it look like nothing is happening. And true plateaus, where the deficit on paper simply does not match the deficit in reality. If you are coaching yourself through a fat loss phase, this is the episode to have open when the scale stops moving and you are trying to figure out whether to change something or hold the line. Bryan spent a good portion of this one saying he had nothing to add, which is probably the best endorsement it could get. Before that, Bryan talks about the ten day family road trip through the canyons that has him off the mic for the next couple of weeks, and Aaron recaps the boys training trip he put together in Dallas. Covered in this episode Why an emotional goal like fat loss needs objective metrics to save you from yourselfEstablishing an actual baseline before you start, and why "intuitive eating" is not a planThe problem with subjective labels like eating healthy or eating goodDaily weigh-ins as data points, not verdicts, and how to use weekly and seven day moving averagesWeighing under identical conditions so you stop importing noise into your own metricsWhy the mirror is a terrible short term progress toolSetting a target rate of loss, 0.5% to 1% of body mass per week, and reverse engineering the timeline from thereWhy the first week whoosh on low carb is gut contents, glycogen, and w...

Reverse Diets, Deloads & New Coach Advice: July Q&A | ETP222

1 hr 1 min

Episode 222 is our July Instagram Q&A, and per usual the questions did not disappoint. We dig through a big stack covering everything from exercise sequencing and deloads to GLP-1s, telehealth companies, and what we actually learned in our late-stage natty years that still apply. There is a lot of practical programming talk in this one. Where RDLs should actually go in your session, how to build a minimum effective program on three 45-minute sessions per week, the five exercises we would pick if we could only use five for an entire year, and how to structure a four day split when chest and arms are the priority. We also cover softer but equally important stuff: advice for new online coaches, why most people do not actually need a reverse diet, health habits we'll never stop doing, and the best sub $100 purchases that have improved our training. Fun one this month. One quick note: a number of pregnancy and fertility questions came in this round. Those were forgotten. They are getting saved for an upcoming episode so they can get the time and depth they deserve instead of a rushed answer at the end of a Q&A. Covered in this episode: Life updates: Bryan's program drop July 20th, Aaron's boys training trip in Dallas and September Refining Hypertrophy seminar in UtahExercise sequencing for barbell RDLs and whether exercise order actually mattersTRT telehealth recommendations in the US and what to look for in a companyEducational courses vs in-person seminars for coachesTop advice for aspiring online coachesWhy most people think they need a reverse diet but usually don'tHigh protein deficits, low carb diets, and nutrient timing around workoutsGLP-1 use for gen pop: tool or crutch?Current thoughts on deloads now that the dogma has died downLessons from TRT that still apply to natural liftersMinimum effective programming and desert island exercise picksLazy healthy meals, favorite health habits, and best cheap training purchasesTimestamps: 00:00:00 – Intro and life updates:...

How Much Is Enough? A Volume Dose Response | ETP221

55 min

We have covered volume a handful of times on the podcast — ETP#167 (Personalizing Your Training Volume), ETP#188 (Quality Volume), and most recently ETP#207 (The Training Volume Model). This one comes at it from a different angle: not "what's the right number of sets," but how that number can change over a training career as skill as a lifter improves. The whole thing started with Aaron's quads. They used to be the body part he was almost ashamed of, and now they're on par with everything else. Except he only trains them once a week, six sets, and they're in shambles for five or six days afterward. That low a dose creating that much stimulus had Aaron questioning a lot of things, mainly: what actually makes a lagging body part lag? Is it genetics, or is it that you just haven't figured out how to contract the muscle well enough yet? Aaron's honest belief is leaning hard toward the second one. So we get into the precision side of volume. Why a row isn't always a 1.0 stimulus, why your weak points might not need more sets so much as better execution, how strength curves explain why back and delts get buried under volume while quads light up off almost nothing, and how to actually manipulate all of this with rep ranges and resistance profiles. Plus some personal updates up top, including one of Aaron's that went unexpectedly viral. Covered in this episode: Why volume needs can drop as your precision and skill improve, and the asterisk on "more volume is better until it isn't"Aaron's theory that lagging body parts lag because you haven't learned to contract them well — not because of geneticsThe Kyle Baxter pronation/foot-pressure cue that finally unlocked Aaron's quadsWhy quads hold post-workout stimulus for days when nothing else does (blood flow, lengthened overload, and the fact that we walk on our legs)Strength curve vs resistance curve, and why short-overloaded muscles like delts and back need more volume to reach the same inroadsThe leaning lateral raise trick —...

Chasing BIG Goals - Part 2 | ETP220

1 hr 0 min

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) a...

Chasing BIG Goals - Part 1 | ETP219

54 min

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 g...

Progression Models You Should Try | ETP#218

1 hr 7 min

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 j...

The Impact of Harder Efforts | ETP#217

56 min

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. Training hard, but don't look like it? Aaron closes that gap ⬇️ https://coach.strakernutritionco.com/bio 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

May 2026 Instagram Q&A | ETP#216

1 hr 19 min

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 a...

Pro Camp & April Recap | ETP#215

1 hr 0 min

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 Training hard, but don't look like it? Aaron closes that gap ⬇️ https://coach.strakernutritionco.com/bio 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

Training Series Resurrected: Lateral Delts | ETP#214

1 hr 6 min

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 Training hard, but don't look like it? Aaron closes that gap ⬇️ https://coach.strakernutritionco.com/bio 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 | @bryanboor...

How We Eat and Train While Traveling | ETP#213

1 hr 4 min

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 Training hard, but don't look like it? Aaron closes that gap ⬇️ https://coach.strakernutritionco.com/bio 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

March 2026 Q&A | ETP#212

1 hr 12 min

In Episode 212 we answer our March Instagram questions across a full spectrum of training and nutrition topics. We cover how we'd approach movement assessments with in-person clients, managing a reverse diet after significant fat loss, and our takeaways from Scott Stevenson's discussion on mind-muscle connection versus training to failure. Same-muscle-group supersets, rep tempo and the fatigue cost of slow negatives, exercise selection consistency, and the hypertrophy merit of low-rep cluster sets with heavy loads. On the nutrition side, we address the macros versus calories debate for body recomposition, how we handle missed rep or RIR targets mid-session, and what it realistically takes to improve abdominal definition at low body fat. Enjoy! Timestamps: 00:01:40 - Why did you hop on TRT? Were you experiencing signs of low test?  00:16:30 - If you train a client in person, what kind of movement screen or assessment would you do?  00:20:14 - Post long diet (down 8kg and ~10% bf so far). Fats are at .6 per kg. Prefer increase in carbs for reverse diet?  00:25:44 - You mentioned Scott Stevenson discussing MMC versus failure. Can you elaborate your takeaways?  00:31:32 - When doing same muscle group supersets (iso to compound), should you take the first movement to failure or stop at 1-3 RIR?  00:35:59 - What’s your perspective on rep tempo? Specifically the negative. I feel like slow negatives are super fatiguing… 00:40:42 - Keep exercises the same or change them frequently? Why?  00:45:20 - What do you think of taking a heavy weight (Like 5-6 RM), and doing a buncha sets of 2-3 reps? Good for hypertrophy?  00:48:43 - You’re def looking bigger and more jacked since TRT. What do you think?  00:54:34 - Order these in terms of systemic stress: Upper body lift, lower body lift, Zone 2 cardio, HIIT cardio.  00:58:55 - If you miss a rep or RIR target, do you prefer to drop weight or rest longer for the next set? 01:01:55 - What is more important for body recomp, Macros or c...

Making a Case for Intuitive Hypertrophy Progression | ETP#211

1 hr 0 min

In ETP 211, we dig into Bryan’s recent adventure into his intuitive training Bro Split, and whether ditching the logbook is a sign of experience or a terrible idea. We explore the argument between tracking vs “feeling”, break down the real nuances of progressive overload, and discuss why the stimulus derived might matter more than the absolute weight being used. We also cover how this training strategy might shift depending on where you are in your journey, and why the answers to some of the biggest questions in training aren't as settled as the fitness industry likes to pretend. Timestamps: 00:00 Introduction to Intuitive Training 02:58 Exploring the Bro Split and Recency Bias 06:00 Mental State and Training Frequency Challenges 09:00 Tracking Progress: Intuitive vs. Logbook 14:41 The Nuances of Progressive Overload 20:18 The Importance of Muscle Connection 26:06 Beginners vs. Advanced Training Strategies 29:49 Adjusting Weight for Optimal Progress 33:56 The Importance of Structure for Beginners 35:24 Seasonal Training Approaches 38:48 Transitioning from Tracking to Intuitive Training 42:31 The Role of Connection in Muscle Training 52:57 Exploring the Unknowns of Progressive Overload Training hard, but don't look like it? Aaron closes that gap ⬇️ https://coach.strakernutritionco.com/bio 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

The Impacts of Your Environment | ETP#210

59 min

Eat Train Prosper 210 is about your environment. And how your environment is either working for you or against you. This week we get into why willpower is largely a losing strategy and how a well-designed environment removes the need for it. We cover ambition contagion, the real cost of where you live and those around you. And why the gym you choose matters more than most people think. If you're constantly fighting yourself to stay consistent, changing your environment might be the actual variable to change the tide in your favor. Timestamps: 00:00 Episode Introduction and Personal Updates  09:58 Impact of Environment on Personal Development 18:31 Optimizing Productivity Through Environment 19:01 The Role of Geography in Life Choices 30:27 The Impact of Environment on Goals 34:08 Household Challenges in Health and Fitness 45:03 Choosing the Right Gym for Success 55:33 Balancing Convenience and Motivation in Training Training hard, but don't look like it? Aaron closes that gap ⬇️ https://coach.strakernutritionco.com/bio 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

The TRT Episode | ETP#209

1 hr 4 min

TRT is one of those topics that generates much controversy. You're either being sold on it as the ultimate life upgrade or warned away like you're making some irreversible mistake. Neither is particularly useful. In this episode, we share our own firsthand experiences with TRT. What led us to the decision, how we each thought through it, and what actually happened versus what we expected. We cover the symptom management vs. optimization debate, physical and cognitive changes, energy, what the long-term commitment actually looks like, and fertility, which for a lot of people is the biggest factor of all. Timestamps: 00:00 Introduction to TRT Experiences 06:44 Symptom Management vs. Optimization Culture 12:41 Personal Decision Framework for TRT 30:25 Long-Term Commitment Concerns and Health Risks 36:19 Dependency on TRT and Its Implications 39:39 Concerns About Supply Chain and Access 41:28 Navigating the TRT Landscape 49:34 Physical Changes and Expectations vs. Reality 55:24 Managing Estrogen Levels 57:42 Fertility Considerations with TRT Training hard, but don't look like it? Aaron closes that gap ⬇️ https://coach.strakernutritionco.com/bio 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

February 2026 Instagram Q&A | ETP#208

1 hr 17 min

Episode #208 is our Instagram Q&A episode for February 2026. Find us on IG to get your personal training and nutrition questions covered in an upcoming episode! Timestamps: 00:00:28 - Do you like the idea of one main cue for each lift or do you use multiple cues when coaching a lift?  00:02:17 - I’m seeing so many elite natural bodybuilders using unexpectedly light weights for exercises. Seemingly to increase mind muscle connection? 00:07:16 - Bryan, with this brosplit, how many warm-up sets are you performing per exercise? Also, what are the rest periods between sets? 00:09:41 - I was training overhead tricep extension single arm and with EZ bar high volume high frequency. Now I have a tear of rear delt (rotator cuff) pain and can’t do anything overhead pressing without pain. 00:11:57 - Most recent update with TRT please? Impacts on all aspects of life and fitness?  00:16:27 - Heard Dorian discussing weed on the recent Huberman pod. Did you listen? Thoughts?  00:20:15 - You mentioned you talked about your recent experiments with Glucose monitoring on a recent pod. As someone in the pre-diabetic range, I’m curious what you learned about yourself? 00:26:51 - Is there a possibility of overtraining with cardio as well? 00:28:54 - Any update on Aaron’s move to the states? 00:32:54 - What do you think of having a calorie range with minimums for each macro? 00:34:39 - Who are some other people in the fitness space that you really like?  00:37:17 - Can you provide some good cues to take the traps out of delt movements? 00:38:53 - Do you like high or low reps with shoulder movements for clients? 00:40:31 - Do you track calories? I just wanna be jacked but feels like tracking is so neurotic.  00:41:29 - How important are warm-up sets? There’s a big push from some influencers saying they are a waste of time. 00:45:01 - What’s the biggest thing each of you have changed your mind on in the last year? 00:50:37 - Any upper back specific training principles? Lats seem to take over...

The Training Volume Model | ETP#207

1 hr 11 min

In ETP 207 we step through our nuanced approach to determining training volume needs. Emphasizing the importance of context and individual factors that influence how much volume a lifter effectively needs. We highlight our proposed Training Volume Model with four main characteristics: quality of execution, capacity and recoverability, enjoyment and sustainability, and availability. Timestamps: 00:00 Introduction to Training Volume Needs 05:29 Updates on Training Regimens 19:58 Determining Training Volume: Key Factors 32:05 Understanding Muscle Group Volume Needs 47:06 The Importance of Enjoyment in Training 57:14 Specialty Cycles and Volume Management Training hard, but don't look like it? Aaron closes that gap ⬇️ https://coach.strakernutritionco.com/bio 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

In Favor of the Bro Split? | ETP#206

52 min

In ETP #206 we explore some very plausible ways to defend the Bro Split. Whilst highly criticized in the current landscape of the evidence-based fitness scene there are some practical and enjoyable reasons to experiment and even run your training this way over what could be a very long period of time.  Timestamps: 00:00 Quick Personal Updates 09:58 Exploring the Bro Split vs. Higher Frequency Training 17:46 Long-Term Training Perspectives and Consistency 25:23 Structuring the Bro Split for Optimal Results 25:56 Optimizing the Bro Split 30:45 The Science of Training Frequency 35:58 Genetics and Long-Term Training 39:17 The Bro Split and Enhanced Lifters 42:18 Training Strategies in Bodybuilding 46:19 Personal Reflections on Approaches Over Time Training hard, but don't look like it? Aaron closes that gap ⬇️ https://coach.strakernutritionco.com/bio 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

December 2025 Instagram Q&A | ETP#205

1 hr 14 min

Wrapping up 2025 with our final Q&A episode of the year. We’ve got 15 questions answered for you ranging from male and female hormones, 3x weekly programming, whether Ronnie Coleman trained high or low volume, and how we properly differentiate between a warm up set and a working set. A big thank you to all who provide questions and we will see you guys in 2026! Timestamps: 00:00:00 - Celebrating Milestones and Gratitude 00:06:00 - Updates on Life and Training 00:09:18 - Mini cut training principles? 00:10:50 - When Aaron trained at camp recently, did he stick to his low volume program or jump in with the other guys’ training? 00:15:47 - Do you expect to gain muscle and strength on TRT? I gained 6-8 lbs pure muscle in the first 6 months at 200mg/week!!  00:22:04 - What’s your guys’ favorite movement for each muscle group currently?  00:29:06 - Can I use the big three all the time? You always seem to alternate cycles with and without them. Why? 00:31:39 - You also never program workouts with legs 3x/week. Why?  00:34:56 - How to design a 2x/week training program?. How many days a week must one train to make a split “optimal?” 00:39:08 - If a female has sub clinical Test levels, does she really need to supplement? Can she build muscle without it?  00:43:25 - If I do my cardio on a bike, how do I know I’m getting cardiovascular adaptations and not just my heart pumping oxygen to my muscles? I should clarify that I’m not very used to cycling. I use it as a cross-training instead of running. 00:46:10 - Listening to a recent episode of Revive Stronger with Kenny, it seems many top NATURAL pros train low volume to failure. Why is that such a contrast to what’s advised for the gen pop from those doing and communicating research? 00:52:19 - Would you say Ronnie Coleman was a high, medium or low volume type of lifter (per TNF video on youtube)  00:59:43 - How do we set a good standard for what actually counts as a set? Is it sets CLOSE to failure? Or all sets? Or only sets tha...

Reaching Your Goal Physique Without Tracking? | ETP#204

1 hr 1 min

Apologies for our 4-week hiatus! This week we step through a recent Hot Take from 3DMJ about whether it’s possible to reach your long term physique goals without tracking your calories, macros, or bodyweight every day. We present our various use cases, how and when might apply specifically to you and your goals. An insightful episode to assist you along your respective journey. Timestamps: 00:00 Welcome Back and Updates 06:13 Travel Experiences and Cultural Insights 10:35 Personal Health Decisions: Starting TRT 18:53 Grand Opening of Undefeated Gym 24:34 Exciting New Opportunities in Bangkok 26:34 Episode Topic: Reaching Physique Goals Without Tracking? 28:44 The Role of Tracking in Nutrition 30:24 Habit Formation and Consistency in Nutrition 32:19 Portion Control vs. Tracking 34:20 The Body for Life Challenge and Its Impact 36:17 The Importance of Structure in Nutrition 38:11 Protein Intake and Long-Term Goals 39:05 Social Situations and Nutrition Challenges 40:51 Cultural Differences in Nutrition Awareness 42:36 The Balance of Nutrition and Training 44:22 Understanding Body Fat Percentages 46:41 Defining Long-Term Physique Goals 48:09 Ambition and Nutrition Control 50:16 The Impact of Weightlifting vs. Nutrition 52:00 The Importance of Training Intensity 54:41 Age and Its Impact on Nutrition Decisions 56:39 Personal Experiences and Long-Term Goals Training hard, but don't look like it? Aaron closes that gap ⬇️ https://coach.strakernutritionco.com/bio 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

Recovery Modalities: Underrated & Overhyped | ETP#203

1 hr 9 min

In episode #203 we dig into various recovery modalities, evaluating their efficacy and actual relevance for improving recovery times. Some of the modalities covered in this episode  are infrared and traditional saunas, cold water immersion, hot baths, “active recovery”, yoga classes, compression therapy, manual therapy, sleep monitoring devices, and supplements. We highlight the importance of understanding which modalities are truly beneficial and which are likely overhyped. Timestamps: 00:00 Introduction to Recovery Modalities 12:21 The Importance of Sleep and Nutrition 15:17 Sauna: Infrared vs Traditional 23:21 Cold Water Immersion and Ice Baths 30:22 Hot Baths and Steam Showers 35:37 Active Recovery and Recovery Runs 35:41 Active Recovery: Rethinking Recovery Methods 38:10 The Overrated Nature of Active Recovery 39:29 The Role of Movement in Recovery 40:48 Yoga: A Mixed Bag for Recovery 44:50 Compression Therapy: Benefits and Limitations 47:32 The Efficacy of Manual Therapy and Massage 53:18 Sleep Monitoring Devices: Are They Worth It? 01:00:19 Rest and Sedentarism: Finding Balance 01:03:03 Supplements: Overrated or Essential? Training hard, but don't look like it? Aaron closes that gap ⬇️ https://coach.strakernutritionco.com/bio 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

October 2025 Instagram Q&A | ETP#202

1 hr 21 min

Episode 201 is our October 2025 Instagram Q&A and we are discussing various topics in our fitness, training, and nutrition space. 00:00:00 - Personal Updates 00:13:09 - Do you think someone can still get jacked following the health and longevity plan that you and Jordan laid out? 00:18:40 - Can you elaborate on the Beardsley and Jake theory on training each muscle at least 2x/week or else it’ll atrophy within 2-3 days? Eg you must train iliac, lumbar and thoracic lat EACH within the 2-3 day period.  00:23:33 - Which region of the traps do you think is most responsible for a more muscular look and do you think it needs to be trained directly, or will indirect work (such as rows) suffice? 00:28:13 - If I wanted to optimize muscle building, how much running or cycling is too much and may interfere with lower body hypertrophy?  00:33:52 - Are you still updating the Evolved blog?  00:35:22 - Do you think the hip abduction machine is the best way to train that function for hypertrophy?  00:37:49 - Do you still believe that in a deficit it is better to just do steps instead of proper cardio? 00:43:37 - Should you do unilateral exercises whenever possible if you have time? Any benefit to doing bilateral? 00:48:48 - 4 vs 5 days of training per week when weekly volume is equated? What do you think is the sweet spot for experienced lifters with decent strength?  00:50:53 - What is your current favourite exercise or physical activity, the thing you look forward to the most in your week? 00:54:20 - Heels elevated squats - What kind of stance? LIke narrow slant board? Cyclist squat? 00:55:47 - Can I do a trial of TRT just for a few weeks to see if I notice anything positive without ruining my natural production long term?  00:58:47 - What would be the minimum effective dose of cardio volume to not go backwards? Never been a big cardio guy, so just trying to be healthy.  01:00:55 - Do you have any direct experience or know anyone with experience with the Freak Athlet...

Bryan & Aaron's September Updates | ETP#201

1 hr 8 min

ETP 201 is a catch-up episode after our three-week hiatus, discussing personal life updates, including a wedding and house hunting in Utah. We dive into Aaron’s emotional experiences of the wedding day, and reflections on health and fitness post-wedding. We also touch on new training methods, goals, and future plans for the evolution of Bryan’s fitness programs, emphasizing the importance of enjoyment and movement quality. Timestamps: 00:00 Welcome Back 02:43 Travel Adventures and Wedding Preparations 05:44 The Wedding Experience 08:26 Post-Wedding Reflections and Moving to Utah 11:15 House Hunting in Utah 13:40 Training and Gym Experiences 16:42 Health Updates and Future Plans 32:08 Optimizing Health and Longevity in Limited Time 36:10 The Five Buckets of Fitness 41:14 Creating a Balanced Training Program 46:38 The Importance of Enjoyment in Training 51:48 Personal Training Insights and Adjustments Training hard, but don't look like it? Aaron closes that gap ⬇️ https://coach.strakernutritionco.com/bio 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

Amateur to Pro: Aaron's Bodybuilding Season Experience | ETP#200

1 hr 2 min

In milestone episode 200 we reflect on Aaron's first bodybuilding season, and Aaron shares insights on his experience. We cover Aaron’s Pro Show in Hong Kong, the challenges he faced, and the lessons learned about nutrition and gear. The conversation also touches on upcoming life changes, including Aaron's wedding and plans for the future, emphasizing the importance of confidence and taking risks in pursuing one's passions. Timestamps: 00:00 Celebrating Milestones and Reflections 09:22 Aaron's Bodybuilding Journey 18:20 The Pro Show Experience 26:53 Insights on Gear and Training 42:30 Upcoming Life Changes and Future Plans 50:56 Reflections and Advice for the Future Training hard, but don't look like it? Aaron closes that gap ⬇️ https://coach.strakernutritionco.com/bio 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

Transitioning from the Bulk to the Cut | ETP#199

1 hr 4 min

In ETP199 we are talking how to most effectively transition out your bulk or gaining season and into your calorie deficit or shredding season. With the additional wrinkle of really pushing your deficit to achieve a truly defined lean physique. We address your psychological challenges, timing, and how to properly orchestrate deficits. Additionally strategies for  maintaining training intensity while adjusting volume and finally highlighting the most common pitfalls to avoid during your cut. Timestamps: 00:00 Transitioning from Bulk to Cut 12:12 Understanding the Psychological Transition 24:19 Timing and Strategy for Deficit 30:36 Setting Your Deficit Course 35:25 Achieving a Lean Look: Muscle vs. Body Fat 42:30 Training Adjustments During a Cut 49:13 Volume Reduction and Training Intensity 55:44 Common Pitfalls in Dieting and Cardio Training hard, but don't look like it? Aaron closes that gap ⬇️ https://coach.strakernutritionco.com/bio 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

Our Next 90 Days of Training Planned | ETP#198

59 min

Bryan shares his recent birthday experience and its impact on his training. Aaron discusses his upcoming pro debut and the challenges of weight management. The importance of personal goals in fitness and how they affect motivation. Brian's return to deadlifting after an injury and his training strategy. Aaron's experience with weight loss leading up to his competition. The significance of emotional well-being in training and competition preparation. Discussion on the practicality of different training methodologies. The impact of body weight on performance and health. Aaron's plans for post-competition training and lifestyle changes. Reflections on the balance between strength training and cardio. Timestamps: 00:00 Introduction and Personal Updates 08:59 Training and Nutrition Plans 18:13 Preparing for the Pro Show 27:35 Post-Show Plans and Future Goals 31:28 Fertility Restoration and Personal Goals 33:19 Muscle Fiber Specific Training: The Beardsley Model 45:29 Balancing Training Approaches and Personal Goals training, nutrition, bodybuilding, mens physique, weight management, mens fitness goals, strength training, active lifestyle Training hard, but don't look like it? Aaron closes that gap ⬇️ https://coach.strakernutritionco.com/bio 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

August 2025 Instagram Q&A | ETP#197

1 hr 20 min

In ETP197, we dive into a full-spectrum Q&A for August 2025. We catch up with a few personal updates, then tackle a range of topics. Technique, cardio planning, adjusting nutrition from labs, sleep strategies, protein intake, and current theories on intra-week atrophy. We explore the growing popularity of Hyrox and much more this month.  Timestamps: 00:00:00 - Personal Updates 00:05:38 - How deep should we go on a fly-type movement for the chest? 00:09:00 - As an avid runner, I’m having soft tissue issues and plan to switch to bike for a while. How should I go about creating a 3x/week cardio plan? 00:13:26 - Are you guys making any changes to your diet after reviewing your blood work a few weeks ago? 00:15:10 - What are your best tips for improving sleep and how bad would sleep have to be before you go explore alternative approaches, like sleep studies, exogenous hormones etc…  00:20:53 - I understand the whole 1g of protein per lb of BW thing, but does that change in a cut vs bulk? People say you can’t overeat protein but what actually happens?  00:25:06 - If I want to construct a program that has different movements for the same muscle group across 3 different sessions, how can I know I am training the same muscle fibers with these varied movements and not cause atrophy?  00:32:01 - If I wanna do the new Bryan’s program, are there swaps for home gym?  00:32:58 - How to approach single arm training when there is a strength discrepancy?  00:36:30 - What’s the obsession with Hyrox these days? 00:41:14 - When it comes to hypertrophy, how useful are really low reps, like sets of 2-3? 00:44:29 - After taking 8 weeks off due to a bad back injury, my strength came back rapidly and ultimately surpassed my prior levels. How? 00:47:11 - Any hypertrophy benefits to doing reverse hypers?  00:48:33 - 2x vs 3x frequency? Is 3x really worth it?  00:49:46 - What’s your next experiment?  00:52:29 - Is Hybrid training just old school strength and conditioning?  00:54:48 - Can you...

WNBF Pro Connor St. Jean | ETP#196

1 hr 5 min

In Eat Train Prosper #196, we talk with Connor St. Jean, a WNBF Professional Bodybuilder and Online Physique Coach, about his experiences in Natural Bodybuilding, recent competitions, and the particulars of contest prep. We discuss the evolution of natural bodybuilding federations, common misconceptions specifically about natural bodybuilding, and the importance of truly being in contest shape. Connor shares about prep pacing, cardio strategies, nutrition, and the psychological aspects of maintaining physique post-competition. We wrap up with the conversation with some input on movement quality, Connor’s tips for chest pressing mechanics, and his immediate future contest plans. Timestamps: 00:00:00 Introduction to Connor St. Jean 00:03:01 Connor's Journey into Bodybuilding 00:05:51 Natural Bodybuilding Federations 00:08:59 Misconceptions About Natural Bodybuilding 00:11:54 The Evolution of Conditioning Standards 00:14:50 The Balance of Conditioning and Muscularity 00:17:41 Insights from Recent Competition Prep 00:20:40 Cardio and Training Strategies in Prep 00:23:32 Nutrition Strategies for Contest Prep 00:26:36 Final Thoughts on Natural Bodybuilding 00:33:29 Managing Volume and Fatigue in Bodybuilding 00:42:10 Caffeine and Stimulant Strategies During Prep 00:53:44 Post-Show Recovery and Future Plans 01:00:16 Improving Chest Development Through Better Pressing Mechanics Training hard, but don't look like it? Aaron closes that gap ⬇️ https://coach.strakernutritionco.com/bio 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

New IFBB Pro! + Blood Work Review | ETP#195

1 hr 12 min

In ETP #195, we break down Aaron’s journey to earning his IFBB Pro Card. From the adrenaline of show day to the quiet low points that hit once you see your competition. We share exactly what went into Aaron's prep: the training, the posing grind, and the mental side of the equation that makes or breaks a successful stage outcome. We follow this up with a deep dive into our most recent sets of blood work. Bryan walks through his latest lab results and some health markers he’s watching closely, and then Aaron pulls back the curtain on his own labs and how PED usage ties into the bigger health picture. We wrap with some honest reflection on chasing elite goals without losing sight of longevity. Timestamps: 00:00:00 Celebrating a Milestone: Aaron's Pro Card Achievement 00:09:48 The Emotional Rollercoaster of Competition Day 00:20:23 The Art of Posing: Confidence and Technique 00:29:44 Blood Work Insights: Balancing Health and Lifestyle 00:31:01 Bryan’s Blood Work Review 00:31:08 Cholesterol and Cardiac Health Insights 00:35:00 Understanding Inflammation and CRP Levels 00:35:55 Blood Sugar and Insulin Resistance Concerns 00:39:01 Kidney Function and Creatine Impact 00:40:42 Thyroid Function and Hormonal Balance 00:43:42 Hormone Panel Analysis and Estradiol Levels 00:48:50 Complete Blood Count and Immune Function 00:51:13 Dietary Impact on Uric Acid and Kidney Health 00:53:46 Fatty Acids and Omega-3 Index 00:55:38 Vitamin Levels and Sun Exposure Effects 00:57:16 Aaron’s Blood Work Review 01:01:38 Reasons for Elevated Creatinine 01:05:26 Aaron’s Comically High Estradiol Training hard, but don't look like it? Aaron closes that gap ⬇️ https://coach.strakernutritionco.com/bio 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

Nutrition & Training for New Parents | ETP#194

1 hr 21 min

In episode #194, we discuss the challenges and adjustments that new and expecting parents may face regarding their nutrition, training, and recovery. We emphasize the importance of establishing routines, setting realistic goals, and maintaining positive communication between partners. The conversation covers practical strategies for meal prepping, finding time for exercise, and prioritizing mental health during the earliest periods of parenthood. Timestamps: 00:00 Introduction and Updates 21:54 Navigating Changes as a New Parent 26:28 Navigating the Early Days of Parenthood 30:28 The Role of Fathers in Newborn Care 33:27 Meal Planning and Nutrition Post-Birth 43:27 Establishing a Morning Routine for Mental Health 47:26 Training and Recovery After Baby's Arrival 53:32 Navigating Sleep Patterns as New Parents 54:55 Understanding Minimum Effective Dose in Training 57:25 Adapting Training Approaches for Different Children 01:02:38 Transitioning to Home Workouts During COVID 01:08:49 The Importance of Family Time and Individuality 01:09:13 Setting Realistic Goals in Parenthood 01:15:32 Finding Balance and Perspective in New Parenthood Training hard, but don't look like it? Aaron closes that gap ⬇️ https://coach.strakernutritionco.com/bio 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

June 2025 Instagram Q&A | ETP#193

1 hr 25 min

In ETP193 we dive into a variety of topics from our Instagram followers for our June 2025 Instagram Q&A episode. We’ve got a 90 minute episode jam packed with 20 questions ranging from nutritional approaches, training specifics, to starting your own coaching brand. Advice if you were a coach working under an existing coach brand, but will be starting your own coaching business?What are the things it actually takes to “stay lean” (approx 12% BF for a male) year round. How much activity per day/week, and what kind of nutritional guidelines and structures need to be in place?How high relative to your shin should the back foot elevation be for Bulgarian Split Squats?Can people still grow muscle mass with an epigastric hernia if lifting heavy isn’t allowed? How?What are the differences between Paragon and Evolved, if any?What are typical BF %’s for male & female when “toned” or “ripped”?Bryan mentioned in his stories that he’s a big fan of pre-exhaust. Could you explain why you like it and how you use it?Are there any instances where you find intermittent fasting useful? It is my preferred way of eating but I don’t know if there are downsides for both a deficit or trying to build muscle?Can you explain why you like to program with RIR decreasing from week to week through the meso? The argument for keeping it consistent (for example 1-2 RIR week to week) is that the progress is more objective and no blurred diagnostics.One week 4 of a 5 day, full body, 1 set to failure program. Weights, reps are going up each week. Feel great, not run down. I have noticed my arms look flatter? Is that just the result of eating less food? I can’t imagine I’m losing muscle if my lifts are getting better.Since there are diminishing returns for additional sets performed of a certain exercise, is it better to perform less sets but a great number of exercises? Or vice versa?I am wanting to see my 6 pack muscles more how do I know if I need to lose more body fat or do more weighted ab exercises...

Aaron Recaps His First Show Experience | ETP#192

1 hr 1 min

In episode #192 of Eat Train Prosper, Aaron takes us behind the scenes of his first bodybuilding competition. He breaks down the stages of his first peak week—from the depletion protocol and final carb-up, to the psychological grind of show prep and the critical role of structure and execution. We dive into the finer points of show-day logistics: registration, tanning, stage timing, and everything that doesn’t get talked about enough. Aaron shares his own takeaways about physique presentation, and what he’ll be doing differently for the next show. Bryan also jumps in with updates on his training, thoughts on progression models, and where his training is headed over the coming months. This episode is for anyone curious about stepping on stage, what really goes into a competition prep, and the lessons you only learn once you’re in the trenches. Timestamps: 00:00 Introduction and Updates 12:50 Preparing for the Bodybuilding Competition 13:15 Nutrition and Depletion Phase 21:08 Tanning and Registration Experience 30:22 Final Preparations and Show Day 35:14 The Competition Experience 39:04 Reflections on Performance and Growth 42:47 Learning from the Experience 47:19 Post-Competition Insights 51:30 Looking Ahead to Future Competitions Training hard, but don't look like it? Aaron closes that gap ⬇️ https://coach.strakernutritionco.com/bio 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

Pre Steroid-Era Training Protocols - Part Two #ETP191

1 hr 11 min

In Part 2 of Pre Steroid-Era Training Protocols, we keep the pre-steroid era lens on but bring it forward—pulling lessons from the past into how you can fine-tune your “now.” Rep schemes, recovery, fatigue management, and why progression models likely still need a bit of human touch. Wrapping up with the introduction of Arthur Jones’ Nautilus machines, and romanticizing the minimalist, burly, barbell garage Dad.  Episode Timestamps: 00:00 Introduction to Part 2 04:06 Bryan's Training Experiment: Full Body Approach 10:12 Aaron's Upcoming Show and Dieting Insights 16:08 Exploring Historical Training Styles 22:58 Rep Schemes and Training Volume 25:51 Failure, Effort, and Auto-Regulation in Training 33:58 Managing Fatigue: Different Approaches 36:46 Exploring Recovery and Progression Models 39:53 Understanding Linear Progression and Its Variants 43:38 The Evolution of Training Methods: From Volume to Isolation 48:24 The Impact of Historical Training Routines 51:40 The Nautilus Revolution in Strength Training 01:00:00 Romanticizing the Basics: The Blue Collar Approach to Training 01:04:04 Reflections on the Golden Era of Bodybuilding Training hard, but don't look like it? Aaron closes that gap ⬇️ https://coach.strakernutritionco.com/bio 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

Pre Steroid-Era Training Protocols - Part One #ETP190

1 hr 6 min

In part one of this two-part episode episode, we go deep on pre-steroid era training – how some of OGs like Sandow, Hackenschmidt, and Reeves built amazing physiques long before pharma entered the game. We cover the rise of full-body training, the birth of machines, old-school recovery, real food, and timeless work ethic. A look in the rearview mirror at where this all started and what still matters today. Part two releases next week. Timestamps: 00:00 Introduction to Pre-Steroid Era Training 12:07 The Evolution of Training Protocols 24:03 Understanding Full Body Training 30:32 The Role of Machines and Cables in Training 32:00 Evolution of Fitness Culture 35:57 Training Routines: Past vs Present 40:03 The Hard Truth About Full Body Training 45:02 Spotlight on Pre-Steroid Era Athletes 59:59 Diverse Training Approaches of Legends Training hard, but don't look like it? Aaron closes that gap ⬇️ https://coach.strakernutritionco.com/bio 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

Effective Meal Prep Strategies | ETP#189

1 hr 3 min

In this episode, we dive into real-world meal prep strategies that make sticking to your diet easier. We talk about keeping things simple and flexible, finding the right balance between time and money, and how consistency drives results. We also share personal stories, tips on bulk cooking, handling family meals, and what to do when hunger hits during a cut. Timestamps: 00:00:00 Introduction to Effective Meal Prep Strategies 00:13:59 Understanding the Importance of Structure in Dieting 00:28:53 Balancing Time and Money in Meal Preparation 00:30:42 Realistic Meal Prep Strategies 00:33:24 Simplicity in Food Preparation 00:35:59 Bulk Cooking vs. Meal Prepping 00:38:33 Flexibility in Meal Planning 00:41:29 Navigating Family Meal Dynamics 00:45:29 Understanding Hunger and Satiety 00:55:10 Planning for Busy Schedules 00:59:46 Personal Reflections on Food Prep Training hard, but don't look like it? Aaron closes that gap ⬇️ https://coach.strakernutritionco.com/bio 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

Quality Volume | ETP#188

1 hr 0 min

In episode 188, we delve into the concept of Quality Training Volume, discussing the balance between sufficient volume for progress and avoiding unproductive fatigue. We explore the transition from low to high volume training, and touch on individual variability and frequency in optimizing training outcomes. We highlight the nuances of training adaptations, soreness, and the impact of training age on volume tolerance. We wrap up with a section on the need for a balanced approach to training, where quality trumps quantity, and how to effectively transition between different training phases without losing gains. Timestamps: 00:00 Introduction to Quality Volume 03:25 Personal Updates and Training Journeys 08:29 Defining Quality Volume 11:25 Transitioning Training Programs 15:07 Progressing Through Training Cycles 18:59 Soreness and Training Adaptations 21:27 Individual Variability in Training Volume 24:10 The Role of Frequency in Training 31:04 Conclusion and Key Takeaways 32:01 Understanding Volume and Frequency in Training 36:02 The Risks of Junk Volume and Injury 39:03 Managing Recovery and Training Volume 43:13 The Role of Burnout Exercises in Training 49:13 Transitioning Between Training Phases 53:02 Defining Junk Volume and Its Implications Training hard, but don't look like it? Aaron closes that gap ⬇️ https://coach.strakernutritionco.com/bio 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

April 2025 Instagram Q&A | ETP#187

1 hr 15 min

It is time for the April 2025 Q&A episode. A few notable questions from this month’s episode include the changing perspectives on lengthened bias training, and the implications of GLP-1 medications for health. Timestamps: 00:10:08 - Have you ever had to refer a client for ECAL metabolic testing due to normal labs + you believe they were telling the truth. But they just weren’t losing the weight? 00:12:34 - What’s up with the new “trend” of upping creating dose from 5g per day to 10 grams plus??? 00:15:49 - What would be the least riskiest PED to experiment with? Oral Anavar? 00:16:49 - What should someone with extremely lagging forearms do? 00:21:46 - What kind of RIR do you recommend training to in a deficit? Go to failure ever? 00:24:55 - If not building muscle in a deficit, how important is it to keep increasing weight / reps weekly? 00:27:42 - Where is your gym? Are you still in Bali? Can Aaron discuss the business aspect of starting a gym? Pricing, membership, hiring, personal training, group classes?   00:32:43 - Do you think there's any benefit from a pure muscle-building perspective to be more aggressive with bulking phases to get the benefits of being at a higher body weight for a longer period of time thereby able to lift heavier loads for longer? 00:37:49 - What’s going on with the appetite decrease you mentioned? 00:39:31 - Can you guys discuss/elaborate on the fine line between habitual exercise and exercise addiction / dependence? 00:47:04 - If low volumes give you some results and high volumes maximize gains, then wouldn’t they eventually meet at the same place where your genetic limit is?  00:50:32 - What is the equivalent of 180 mins of zone 2. E.g. if I don’t have time for z2 how much z3/4/5 do I need to do to equate? 00:52:28 - Worth it to do any calf lifting or is a few runs a week enough! Feels like training calves may not be worth it. 00:55:29 - It seems lengthened bias training has lost some popularity. What’s your current stance?...

When is enough, enough? | ETP#186

53 min

In Episode 186 we cover a question submitted from a woman asking the very complicated question of, “when is enough, enough?”When is the time to stop setting new goals in fitness/physique related pursuits. When you become advanced how do you continue to set new goals? How to know when it’s time to simply maintain what you’ve put the hard work in to earn, and ride off into the sunset. We explore this question from various angles, from both the physical and mental side of things. Timestamps: 00:00 Episode Introduction 01:40 Bryan and Aaron Updates 16:10 Navigating Intermediate to Advanced Training Goals 27:21 The Clarity of Goals in Fitness 28:20 The Pursuit of Leanness: A Double-Edged Sword 31:33 The Role of Social Motivation in Training 36:36 The Importance of Recovery and Injury Prevention 40:49 Exploring New Athletic Pursuits 44:46 The Bigger Picture: Health and Longevity 47:39 Finding Joy in Achievements and the Journey 49:45 Incorporating Variety for Lifelong Fitness Training hard, but don't look like it? Aaron closes that gap ⬇️ https://coach.strakernutritionco.com/bio 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

Glute Specialization 3x per Week | ETP#185

1 hr 3 min

In episode 185, we follow up our previous Chest Specialization episode with another body part specialization. This time for the glutes. We detail a few very effective and practical approaches to training the glutes 3x weekly or per rotation taking in all the numerous considerations that go into designing a proper specialization. We walk through our key levers of exercise order, optimizing frequency, the importance of exercise selection, where to increase and decrease volume increases, and intensity techniques. Enjoy! Timestamps: 00:00 Introduction to Glute Specialization 01:28 Bryan Personal Updates 10:38 Aaron Competition Prep Update 15:48 ChatGPT Attempt at Glute Specialization 27:31 Key Levers of Specialization 28:00 Exercise Order 29:28 Lengthened vs Shortened Exercises on Which Sessions 36:04 Proximity to Failure / Volume  45:31 Increasing Volume on Special Areas 51:32 Increasing Variation vs. Fewer Exercises 53:26 Putting It All Together: Creating Your Glute Specialization Training hard, but don't look like it? Aaron closes that gap ⬇️ https://coach.strakernutritionco.com/bio 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

Chest Specialization | ETP#184

1 hr 9 min

In ETP184, Bryan presents a Masterclass on how to design a chest specialization phase, exploring the various considerations to take into account, and the current lack of depth in using AI for training programming. This episode emphasizes the importance of exercise order, volume, and frequency in optimizing for hypertrophy, intricacies of exercise selection, volume increases, and intensity techniques. Timestamps: 00:00 Introduction to Chest Specialization Phase 03:54 Updates and Personal Progress 11:44 Exploring AI in Training Programs 18:32 Optimizing Chest Specialization: Key Levers 29:07 Frequency and Volume in Training 35:09 The Importance of Exercise Selection 42:00 Volume Increases and Specialization 46:06 Intensity Techniques in Training 49:18 Short Overload Movements in Specialization 51:25 Variation vs. Sets in Exercise Selection 54:37 Putting It All Together: Training Splits and Strategies Training hard, but don't look like it? Aaron closes that gap ⬇️ https://coach.strakernutritionco.com/bio 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

February 2025 Instagram Q&A | ETP#183

1 hr 15 min

00:00:23 Who was the better CrossFitter? Bryan or Aaron?  00:01:47 What are the prime muscle-building years, and how precipitous is the drop off as you age?  00:05:12 What’s your average maintenance diet look like?  Can you walk through a typical grocery haul for a week. 00:11:32 What do you think about RFK?  00:16:23 Do you think whey protein powders have merit? Do you think you can build muscle in a low-carb state if you’re eating a ton of protein? 00:18:26 Aaron mentioned using the RP hypertrophy app. Any update?  00:20:42 What are differences between Paragon 5D physique and how a pro bodybuilder would train? No desire to stand on stage, but wanna optimize muscle mass. 00:26:12 Is behind the back cable lateral raise more anterior delt and the Y-Raise is more rear delt? 00:28:11 When training 4x/week, would you expect a difference in results from an UL split (each muscle 2x/week) versus a rotating PPL split if weekly volumes are equated? 00:32:37 I’ve been listening to your pod for awhile, and finally starting my first official bulk in 10 years lifting at the same BW. Four months in, and I got stretch marks on my chest. 00:33:29 Opinion on Rucking for Zone 2 if an outdoor activity is desired but I don’t want to run? 00:34:52 What are your thoughts on flywheel training for hypertrophy?  00:36:09 What are some good general fitness milestones to test progress? 00:39:40 For Aaron. Give us a FULL update on your training and how you’re feeling and growing. You wanting more? Have your goals/dreams changed? YOU LITERALLY LOOK LIKE AN ACTION FIGURE!  00:46:26 I’m lifting 5x per week and running 3x per week preparing for this half marathon. Do you think it’s possible to gain muscle during this period? 00:49:24 If you wanted to have higher calories on training days, how low would you go on the low days? 00:52:51 What is the most common question that you find yourself answering with clients? 00:54:43 Should natty lifters train differently than enhanced? 00:56:59 For building...

Bridging Mental Health & Fitness | ETP#182

57 min

In ETP 182, we explore the deep connection between mental health and fitness, sharing our own experiences with movement and how it’s shaped our well-being. We talk about why exercise is more than just self-care—it’s essential for a strong mind. We break down the science behind movement, and its role in the dopamine reward system, and how some research has shown that exercise can be just as effective as antidepressants. Timestamps: 00:00 Episode Introduction and Updates 12:26 Personal Experiences with Movement and Mental Health 21:05 The Connection Between Movement and Mental Well-being 27:36 The Efficacy of Movement in Mental Health 30:40 Evolutionary Perspectives on Daily Movement 34:45 Daily Movement as a Lifestyle Requirement 39:48 The Psychological Impact of Exercise 45:00 Dopamine and the Reward System in Exercise 55:18 Cognitive Benefits of Exercise 56:58 Conclusion and Future Discussions Training hard, but don't look like it? Aaron closes that gap ⬇️ https://coach.strakernutritionco.com/bio 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

See all 200 episodes

–

0 ratings from members

5
4
3
2
1

Rate this podcast

Log in to rate and review the shows you listen to.

No reviews yet — be the first member to rate "Eat Train Prosper".

This podcast, its content and its artwork are not owned by, affiliated with, or endorsed by Castquire.

Keep listening

Discover more podcasts like this.

Browse podcasts See the charts

Up next

  1. Nothing queued. Use + Queue on any episode to line it up.

0:00 0:00

Cookies

We set only what the site needs to sign you in and remember your theme. No advertising, no analytics. Read more.