The MUSCLE GROWTH Podcast

Andrew Coates is a seasoned fitness professional, writer, speaker, and personal trainer with over a decade of experience in the fitness industry. He is the founder of Andrew Coates Fitness and contracts at Evolve Strength South in Edmonton, Alberta. Andrew is known for his dedication to sustainable nutrition and evidence-based fitness practices, avoiding fads and extremes. He hosts The Lift Free and Diet Hard Podcast, featuring conversations with leaders across the fitness industry. Andrew is also a prolific fitness writer, contributing to renowned publications such as T-Nation, Muscle and Fitness, Men’s Health, Onnit, and more. As a sought-after speaker, he has shared his expertise at numerous fitness conferences including Olympia U, NSCA clinics, and the canfitpro Global Conference. Andrew mentors fitness professionals worldwide, helping them build impactful careers based on integrity and knowledge. With a deep passion for education and coaching, he continues to influence the fitness world both online and in person. From frustrated to fit — The MUSCLE GROWTH Podcast delivers evidence-backed strategies from expert guests—our Gains Gurus—to help you build muscle, gain strength, perform at your best, and stay healthy for life. And with that, let’s dive into today’s topics: Andrew’s origin story - shortened! Started working in a gym, then at 32, hired off the gym floor. Worked at a gym for 6 years. Became a podcaster (Lift Free & Diet Hard, 7 years ongoing). Writer for T-Nation and Men’s Health. World-leading writer, podcast host, and personal trainer. Key Themes & Talking Points In-person vs virtual coaching — importance of staying grounded. Navigating the noise in fitness: competing for attention vs real value. Old school vs new training — false dichotomy (e.g. low vs high volume). Optimal vs effective training. Self-selection: why certain athletes (e.g., basketball players typically ing tall) excel. Rep ranges and how to train effectively. Fatigue as part of the process. The basics of training The truth about IFBB pros & Hollywood physiques. Gym intimidation — making the gym less scary. Gymflation — recognising superficial tactics vs what works. Exposing kids to training early. Health, Fitness & Society Batman vs Joker analogy for social media — perspective matters. Ozempic: the benefits vs the weak moral arguments. Trusted sources: Derek (MPMD), Dr Peter Attia vs experts on specific things like Dr Andrew Huberman and Dr Neil De Graysee Tyson talking out of their expert fields Benefits of building muscle: bone density, healthspan, longevity. How to tell good advice from bad advice online. Amazing car driving analogy — expecting grace but not giving it. Changes with age: importance of introspection to keep improving or slow decline. And so much more! Get ready for a truly informative episode.

Today’s guest is someone who masterfully bridges the gap between cutting-edge science and the real-world challenges lifters face on their journey to building muscle and optimising health. Dr. Gabrielle Fundaro is a leading expert in gut health and human nutrition. She holds a PhD in Human Nutrition, Foods, and Exercise from Virginia Tech and is a former Assistant Professor of Exercise Science. In addition to being an ACE-certified health coach, she’s credentialed in sports nutrition, motivational interviewing, and the Monash Low-FODMAP program—giving her a rare combination of scientific depth and practical coaching tools. As the founder of Vitamin PhD Nutrition, Dr. Fundaro advocates for weight-neutral, sustainable approaches to health that empower individuals to align their habits with their personal values. She’s a published author, international speaker, and serves on the boards of both the Sports Nutrition Association and the Nutrition Coaching Global Mastermind. You may also recognise her from her work with Renaissance Periodization, where she played a key role in combatting misinformation in the fitness industry through evidence-based education. Her passion lies in making complex topics—especially those related to gut health, performance, recovery, and muscle growth—accessible and actionable for everyday lifters. Please welcome to The Muscle Growth Podcast, Dr. Gabrielle Fundaro. From frustrated to fit — The MUSCLE GROWTH Podcast delivers evidence-backed strategies from expert guests—our Gains Gurus—to help you build muscle, gain strength, perform at your best, and stay healthy for life. “You are not what you eat; rather, you are what you absorb.” And with that, let’s dive into today’s topics: How can you change your gut microbiome? The effects of antibiotics on gut health Fecal microbiome transplants Elimination diets and their real purpose Fearmongering by fitness influencers The lack of informed consent in the fitness industry Global body dissatisfaction—especially among women What weight-neutral interventions really look like And so much more! Get ready for a truly informative episode.

Today’s guest is someone who truly bridges the gap between cutting-edge science and the real-world challenges lifters face on their journey to build muscle and optimise health. Dr. Gabrielle Fundaro is a distinguished expert in gut health and human nutrition. She holds a PhD in Human Nutrition, Foods, and Exercise from Virginia Tech and is a former Assistant Professor of Exercise Science. In addition to being an ACE-certified health coach, she holds credentials in sports nutrition, motivational interviewing, and the Monash Low-FODMAP program — equipping her with a rare blend of scientific expertise and practical coaching tools. As the founder of Vitamin PhD Nutrition, Dr. Fundaro champions weight-neutral, sustainable health strategies that empower individuals to align their habits with their values. She’s a published author, international speaker, and serves on the boards of both the Sports Nutrition Association and the Nutrition Coaching Global Mastermind. You may also know her from her work with Renaissance Periodization, where she helped combat misinformation in the fitness industry with evidence-based insights. Her passion lies in translating complex topics — especially the role of gut health in performance, recovery, and muscle growth — into strategies people can actually apply. Please welcome to The Muscle Growth Podcast, Dr. Gabrielle Fundaro. From frustrated to fit — The MUSCLE GROWTH Podcast helps you get bigger, stronger, and better with evidence-backed strategies from our expert guests — the Gains Gurus — to build muscle, gain strength, perform at your best, and stay healthy for life. “You are not what you eat; rather, you are what you absorb.” and on that let’s dive into the topics for today! An Introduction to Dr Gabrielle Fundaro The role of gut health in muscle growth and recovery The "3 D’s" of gut health: Digestion Disease Diversity Insoluble vs. soluble fibre Importance of nutrition for gut health FODMAPs explained Prebiotics vs. probiotics – what’s the difference, and are they useful? Fermentable products – some examples. The fallacy of “Natural being Harmless” (especially in online fitness/health spaces) Is getting a stool sample worth it? Greens powders – worth it or bin it? And so much more! Get ready for a truly informative episode.

Today, we're joined by none other than Alex Sterner — a Brazilian Jiu-Jitsu black belt under the legendary Andre Galvao, and one of the world’s top strength and conditioning coaches in the sport of BJJ. Alex is the co-founder and head coach at Electrum Performance, the official strength and conditioning team behind elite grapplers like the Atos squad, who’ve racked up multiple IBJJF World Titles. With a Bachelor’s in Kinesiology from the University of Connecticut and certifications as a CSCS and USA Weightlifting coach, Alex blends cutting-edge science with real-world experience, training some of the best in the game — including Andre Galvao, JT Torres, and Lucas Barbosa. In this episode, Alex breaks down how to optimise muscle growth, enhance athletic performance, and prepare your body for the unique demands of competitive Brazilian Jiu-Jitsu. He also dives into his powerful philosophy of “movement optimism” — a mindset shift that challenges traditional views on pain, posture, and rehab. Get ready to be inspired by Alex’s journey, his passion for performance, and the wisdom he's gained from training the world’s best. From frustrated to fit — The MUSCLE GROWTH Podcast helps you get bigger, stronger, and better with evidence-backed strategies, tools, and tips from our expert guests — the Gains Gurus — for building muscle, gaining strength, improving health, and increasing longevity. In today’s episode, we dive into a wide range of insights, including: Plyometrics and the accessibility of jumping – why explosive movement should be part of everyone’s training, regardless of level. The fear of being a beginner – how ego and discomfort prevent progress in new skill domains. Developing explosiveness and power – effective strategies to build speed, force, and athleticism. Training female athletes – navigating unique needs while addressing and combating predatory behaviour in the fitness space. Goal-specific training – tailoring programs to match individual outcomes, from muscle gain to sports performance. The role of isometrics – using static holds for joint resilience, control, and performance gains. Autoregulation and managing fatigue – learning to adjust in real-time to optimise recovery and long-term progress. Sports-specific training for BJJ – aligning strength and conditioning with the unique demands of grappling. And so much more! Get ready for a truly informative episode.

Today, we’re thrilled to have Alex Sterner, a Brazilian Jiu-Jitsu black belt under Andre Galvao and a world-renowned strength and conditioning coach specializing in BJJ (Brazilian Jiu-Jitsu). Alex is the co-founder and head coach at Electrum Performance, the official strength and conditioning program behind some of the world’s best BJJ athletes, including the Atos team that won multiple IBJJF World Titles. With a Bachelor’s degree in Kinesiology from the University of Connecticut and certifications as a CSCS and USA Weightlifting coach, Alex combines cutting-edge science with practical experience training elite grapplers like Andre Galvao, JT Torres, and Lucas Barbosa. On this podcast, Alex shares his expert insights on how to develop muscle growth, improve athletic performance, and prepare your body for the demands of competitive Brazilian Jiu-Jitsu and beyond. Get ready to learn from one of the best in the game. Get ready to be inspired by Alex’s remarkable story, his insights on BJJ training, and his mission to fix people’s mindset with regards to movement - what he dubs “movement optimism”. In today’s episode, we dive into a wide range of insights, including: The origins of a strength-focused mindset and how it shaped Alex's approach to coaching and training. The benefits of group training environments and how they foster consistency, accountability, and camaraderie. The evolution from a rigid "neutral spine" philosophy to a more functional focus on movement optimisation, including using the back safely through multiple planes of motion. A deep look at the mechanisms of injury—and how the body, when exposed to appropriate stress, can adapt and grow stronger rather than break down. The principle that biological organisms adapt to the stress they're exposed to—highlighting the importance of intelligent, progressive overload. Alex's journey from fear and movement avoidance to preparing the body for advanced ranges of motion through the concepts of preparedness and readiness. The importance of avoiding a one-size-fits-all approach to technique—emphasising that every body is different and requires individualised solutions. A discussion on the Zercher squat, where natural discomfort becomes a beneficial limiting factor that encourages mindful load management and progressive development. The danger of "Glassback propaganda"—the over-cautious narrative that breeds fear of movement and stifles growth, sometimes jokingly referred to as "Glassback University." The immense power of reflecting on one’s progress, and how acknowledging small wins can be a potent motivator for long-term growth. How fear is often irrational—such as the fear of deadlifts—and how confronting it can unlock potential and confidence. A reframe of the outdated concept of "wear and tear," advocating instead for dose regulation, movement variability, and smarter long-term training strategies. And so much more! Get ready for a truly informative episode.

Haroun Pietersen: From Mitchells Plain to Powerlifting Glory Hailing from Mitchells Plain in Cape Town, Haroun Pietersen has quickly emerged as a standout figure in South African powerlifting. Despite only beginning his competitive journey in 2023, he has already earned major accolades, including the titles of 2024 African Powerlifting Champion and Commonwealth Powerlifting Champion. His meteoric rise in the sport is a powerful testament to his discipline, focus, and passion. At 37 years old and weighing around 104 kg, Haroun competes in the 105 kg weight class and has posted some awe-inspiring numbers: a 322.5 kg squat, a 217.5 kg bench press, and a 285 kg deadlift. At the 2024 World Classic Championships, he totaled 707.5 kg, setting new personal records and demonstrating not only his raw strength but also a well-thought-out, strategic approach to competition. Beyond his own accomplishments, Haroun is passionate about community upliftment and using his story to inspire others. Through his Instagram, @harounliftssa, he regularly shares training insights, motivation, and glimpses into his life as a competitive powerlifter. He is a strong advocate for showing that it's never too late to start something new or reach new heights. Adding to his impressive list of achievements, Haroun has been nominated for the 2025 World Games in China, a competition often referred to as the Olympics of powerlifting. This prestigious nomination confirms his place on the world stage and marks another exciting chapter in his journey. In today’s episode, we cover a wide range of topics, including: The difference between raw vs equipped lifting A full rundown of lifting equipment Haroun’s favourite accessory lifts A story about leg press fun with every plate in the gym Tips for powerlifting coaches and those wanting to get into the sport The importance of longevity in powerlifting How people can still improve as they age The health benefits of strength training later in life An overview of the South African powerlifting scene Financial challenges in powerlifting and barriers to entry …and so much more. Get ready for an inspiring and educational conversation with one of South Africa’s fastest-rising powerlifting stars!

𝗙𝗿𝗼𝗺 𝗠𝗶𝘁𝗰𝗵𝗲𝗹𝗹𝘀 𝗣𝗹𝗮𝗶𝗻 𝘁𝗼 𝘁𝗵𝗲 𝗪𝗼𝗿𝗹𝗱 𝗦𝘁𝗮𝗴𝗲: 𝗛𝗮𝗿𝗼𝘂𝗻 𝗣𝗶𝗲𝘁𝗲𝗿𝘀𝗲𝗻'𝘀 𝗣𝗼𝘄𝗲𝗿𝗹𝗶𝗳𝘁𝗶𝗻𝗴 𝗝𝗼𝘂𝗿𝗻𝗲𝘆 Hailing from Mitchells Plain in Cape Town, 𝗛𝗮𝗿𝗼𝘂𝗻 𝗣𝗶𝗲𝘁𝗲𝗿𝘀𝗲𝗻 is a standout figure in South African powerlifting. Despite only beginning his competitive journey in 𝟮𝟬𝟮𝟯, Haroun has quickly risen through the ranks to become the 𝟮𝟬𝟮𝟰 𝗔𝗳𝗿𝗶𝗰𝗮𝗻 𝗣𝗼𝘄𝗲𝗿𝗹𝗶𝗳𝘁𝗶𝗻𝗴 𝗖𝗵𝗮𝗺𝗽𝗶𝗼𝗻 and the 𝗖𝗼𝗺𝗺𝗼𝗻𝘄𝗲𝗮𝗹𝘁𝗵 𝗣𝗼𝘄𝗲𝗿𝗹𝗶𝗳𝘁𝗶𝗻𝗴 𝗖𝗵𝗮𝗺𝗽𝗶𝗼𝗻. 🌍🏋️‍♂️ (Sources: EWN, IOL) At 𝟯𝟳 𝘆𝗲𝗮𝗿𝘀 𝗼𝗹𝗱 and weighing around 𝟭𝟬𝟰 𝗸𝗴, Haroun has achieved some jaw-dropping lifts: 𝗦𝗾𝘂𝗮𝘁: 𝟯𝟮𝟮.𝟱 𝗸𝗴 𝗕𝗲𝗻𝗰𝗵 𝗣𝗿𝗲𝘀𝘀: 𝟮𝟭𝟳.𝟱 𝗸𝗴 𝗗𝗲𝗮𝗱𝗹𝗶𝗳𝘁: 𝟮𝟴𝟱 𝗸𝗴 (Source: EWN) That’s a total of 𝟳𝟬𝟳.𝟱 𝗸𝗴—nearly 𝟯𝘅 𝗵𝗶𝘀 𝗯𝗼𝗱𝘆 𝘄𝗲𝗶𝗴𝗵𝘁—placing him firmly among the elite in the 𝟭𝟬𝟱 𝗸𝗴 𝘄𝗲𝗶𝗴𝗵𝘁 𝗰𝗹𝗮𝘀𝘀. At the 𝟮𝟬𝟮𝟰 𝗪𝗼𝗿𝗹𝗱 𝗖𝗹𝗮𝘀𝘀𝗶𝗰 𝗖𝗵𝗮𝗺𝗽𝗶𝗼𝗻𝘀𝗵𝗶𝗽𝘀, Haroun set new personal bests and proved he’s not just strong, but smart in strategy too. His journey—from local gyms to international platforms—is a story of 𝗿𝗲𝘀𝗶𝗹𝗶𝗲𝗻𝗰𝗲, 𝗳𝗼𝗰𝘂𝘀, 𝗮𝗻𝗱 𝗶𝗻𝘀𝗽𝗶𝗿𝗮𝘁𝗶𝗼𝗻. Haroun also gives back to his community and shares his journey openly on Instagram: @harounliftssa. (Sources: IOL, Instagram) 🎧 𝗜𝗻 𝘁𝗵𝗶𝘀 𝗲𝗽𝗶𝘀𝗼𝗱𝗲, 𝘄𝗲 𝗱𝗶𝘃𝗲 𝗶𝗻𝘁𝗼: ✅ Haroun’s achievements in his first 2 years of competitive lifting ✅ Body mechanics: short vs tall lifters ✅ Powerlifting as a marathon, not a sprint ✅ Training blocks and trusting your coach ✅ Recovery: sleep, nutrition, and avoiding overtraining ✅ Supplements for peak performance ✅ The role of food as fuel for athletes ✅ Static holds for body conditioning ✅ Overloading vs deloading and smart programming ...and 𝘀𝗼 𝗺𝘂𝗰𝗵 𝗺𝗼𝗿𝗲! 🔥 𝗚𝗲𝘁 𝗿𝗲𝗮𝗱𝘆 𝗳𝗼𝗿 𝗮 𝗽𝗼𝘄𝗲𝗿-𝗽𝗮𝗰𝗸𝗲𝗱, 𝗶𝗻𝘀𝗽𝗶𝗿𝗶𝗻𝗴 𝗰𝗼𝗻𝘃𝗲𝗿𝘀𝗮𝘁𝗶𝗼𝗻 𝘄𝗶𝘁𝗵 𝗼𝗻𝗲 𝗼𝗳 𝗦𝗼𝘂𝘁𝗵 𝗔𝗳𝗿𝗶𝗰𝗮’𝘀 𝗿𝗶𝘀𝗶𝗻𝗴 𝘀𝘁𝗿𝗲𝗻𝗴𝘁𝗵 𝗰𝗵𝗮𝗺𝗽𝗶𝗼𝗻𝘀! #𝗣𝗼𝘄𝗲𝗿𝗹𝗶𝗳𝘁𝗶𝗻𝗴 #𝗦𝗼𝘂𝘁𝗵𝗔𝗳𝗿𝗶𝗰𝗮 #𝗛𝗮𝗿𝗼𝘂𝗻𝗣𝗶𝗲𝘁𝗲𝗿𝘀𝗲𝗻 #𝗦𝘁𝗿𝗲𝗻𝗴𝘁𝗵𝗧𝗿𝗮𝗶𝗻𝗶𝗻𝗴 #𝗔𝘁𝗵𝗹𝗲𝘁𝗲𝗠𝗶𝗻𝗱𝘀𝗲𝘁 #𝗙𝗶𝘁𝗻𝗲𝘀𝘀𝗣𝗼𝗱𝗰𝗮𝘀𝘁 #𝗠𝘂𝘀𝗰𝗹𝗲𝗚𝗿𝗼𝘄𝘁𝗵 #𝗖𝗼𝗺𝗺𝗼𝗻𝘄𝗲𝗮𝗹𝘁𝗵𝗖𝗵𝗮𝗺𝗽𝗶𝗼𝗻 #𝗥𝗲𝗰𝗼𝘃𝗲𝗿𝘆 #𝗧𝗿𝗮𝗶𝗻𝗶𝗻𝗴𝗧𝗶𝗽𝘀 #𝗣𝗼𝗱𝗰𝗮𝘀𝘁

Today, we’re joined by Elouise Voget — a trailblazing health and fitness influencer, advanced personal trainer, and nutritionist whose journey is nothing short of inspiring. Elouise made history in November 2024 by becoming the first South African to win the prestigious 𝐏𝐂𝐀 𝐌𝐚𝐬𝐭𝐞𝐫 𝐁𝐢𝐤𝐢𝐧𝐢 𝐖𝐨𝐫𝐥𝐝 𝐂𝐡𝐚𝐦𝐩𝐢𝐨𝐧 title at the 𝐏𝐂𝐀 𝐖𝐨𝐫𝐥𝐝 𝐂𝐡𝐚𝐦𝐩𝐢𝐨𝐧𝐬𝐡𝐢𝐩𝐬 in the Netherlands, cementing her status as a groundbreaking athlete in the world of competitive bodybuilding. Beyond her achievements on stage, Elouise is a dedicated mother, full-time professional, and passionate advocate for functional and rehabilitation training, empowering women — especially moms — to break barriers and realize their full potential. Her story is about resilience, transformation, and the relentless pursuit of greatness, proving that life’s commitments are no obstacle to achieving your dreams. Get ready to be inspired by Elouise’s remarkable journey, her insights on muscle growth, and her mission to uplift others both in and out of the gym. In today’s episode, we dive into a wide range of insights. Some of the topics include: Elouise’s inspiring journey into the niche of prenatal and postnatal fitness for mothers. The importance of dieting, meal prepping, and consistency for long-term success. What it means to be a role model for your kids and lead by example. A behind-the-scenes look at Elouise’s current training routine. Her historic win as the first South African to take the 𝐏𝐂𝐀 𝐁𝐢𝐤𝐢𝐧𝐢 𝐌𝐚𝐬𝐭𝐞𝐫𝐬 title on the world stage. How she structures her cardio routine and stays stage-ready. From UCLA pre-med to health sciences to opening the first EMS gyms in the Gulf — her unique academic and entrepreneurial journey. Why carbs are not the enemy — and how to make them work for you. Supplement options for people with dietary restrictions, including gluten and dairy intolerance. What it’s really like to compete abroad and prepare for international shows. A surprise guest appearance from TMGP’s mascot — Nacho! Balancing breastfeeding with competition prep and maintaining performance. How children often mirror their parents — and how to use that positively. A reminder that it’s never too late to start your fitness journey.

Charly Jeong, known on Instagram as @charlton_banks, is a standout figure in the strength sports community, making his mark as an elite powerlifter turned NPC superheavyweight bodybuilder and co-founder of Team Full ROM. With a decade-long background in powerlifting—boasting a best total of 1925 lbs at 242 lbs—Charly’s journey took a pivotal turn after repeated injuries led him to seek new challenges in bodybuilding. His transition was marked not just by a shift in training focus from pure strength to hypertrophy and aesthetics, but also by an impressive competitive debut: in May 2021, Charly won the overall at his first bodybuilding show, immediately qualifying for the national stage. Later that year, he made a splash at NPC Nationals, earning a spot in the highly competitive first call-outs and finishing top 10—a remarkable achievement for a newcomer. Charly is recognized for his analytical approach to training, emphasizing individualized technique and mind-muscle connection, and for his relentless drive to improve, particularly in building his back and overall stage presence. As he continues to develop as a bodybuilder, Charly’s story stands out for his ability to blend the discipline of powerlifting with the artistry of bodybuilding, inspiring both lifters and fans across the fitness world. In this episode, we dive into the importance of critical thinking in the fitness space, the risks of blindly following trending sports science, and why grounding your training in evidence and reason is more vital than ever. In today’s episode, we dive into a wide range of insights: Some of the topics include: Why sports science research does not hold up like in other scientific fields The importance of anecdotal evidence The origins of the name charly_banks for his Instagram handle Charly’s t ransition from powerlifting to bodybuilding Sustainable training How to break through plateaus Do what you can that works for you Most athletes powerlifters and bodybuilders have regular lives and regular jobs too and its just a hobby More muscle is more strength The gym not being therapy PEDs in professional bodybuilding Harm reduction practices Top Training principles volume vs intensity Optimal training farce with influencers And so much more! Get ready for a truly informative episode.

Cillian O'Connor, known by his Instagram handle @dysfunctionalpatterns, is a coach who combines critical analysis with sharp satire to examine popular fitness methodologies — most notably Functional Patterns. His content highlights and parodies what he sees as the absurdities, inconsistencies, and questionable practices within these systems, encouraging a more skeptical and evidence-based approach to training. Beyond the satire, Cillian focuses on helping men get stronger, build muscle, and manage pain with no-BS, practical training methods. In this episode, we dive into the importance of critical thinking in the fitness space, the risks of blindly following trending methodologies, and why grounding your training in science and reason is more vital than ever. In today’s episode, we dive into a wide range of insights: Some of the topics include: Why is there so much BS in the fitness industry The origins of the name dysfunctional patterns Not being a fan of “functional patterns” The Value of a coach How to avoid burning out early in lifting Overrated vs underrated recovery protocols Why exercise tier rankings are misguided Consistency being more important than the angle of the cable machine Overcoming plateaus Beginner gains Effort being key AMRAP The importance of showing up Opinions vs science for example Jeff Nippard and Dr Milo Wolf’s so-called “best exercises” according to science Spinal loading Asymmetries and perfect technique And so much more! Get ready for a truly informative episode.

In today’s episode of The MUSCLE GROWTH Podcast, we’re joined by the exceptional Jonathan Kantor — a champion NPC Men’s Physique bodybuilder and online transformation coach. A rising force in the physique world and a true embodiment of discipline, detail, and dedication, Jonathan shares his journey from sculpting a championship-caliber body to helping others do the same through coaching. Whether you're chasing your pro card, aiming for a perfectly balanced V-taper, or simply trying to optimize your fitness journey — this episode is packed with practical takeaways. From hypertrophy training principles and performance-focused nutrition to the mindset needed to push through prep and stand out on stage, Jonathan breaks down exactly what it takes to succeed in one of bodybuilding’s most competitive divisions. In today’s episode, we dive into a wide range of insights: Some of the topics include: 1. Origins & Journey First steps in the gym Evolution from training to lifestyle coaching Background in psychology and human behavior Deep commitment to client transformation and results 2. Training Philosophy Managing stress through structured training Gaining muscle vs. losing fat — the key differences Mastering progressive overload and training to failure Fat loss is won in the kitchen, not just the gym The mindset of intensity 3. Nutrition & Bodybuilding Basics Why protein intake is non-negotiable Yes, you can build muscle in a deficit Targeting 250g+ protein daily — aiming as high as 300g Using 2g protein per kg body weight as a guide Aesthetic > scale weight — chasing the look, not the number Mental prep and physical readiness for stepping on stage 4. Mindset & Mental Game How prep breaks you — physically and mentally From frustration to gratitude: the mindset pivot Embracing the grind and “enjoying the suffering” Shifting from “I can’t” to “I won’t quit” Practicing daily reflection and internal growth during prep 5. Community The power of surrounding yourself with like-minded people Finding support and inspiration in the fitness space 6. Prep & Genetics What makes prep manageable vs miserable Genetics and body types — why comparison kills 7. Fun Qs Jonathan’s go-to cheat meal Tips for making cheat meals guilt-free and enjoyable His top 3 supplement picks 8. Culture & Misconceptions Deep dive into modern fitness culture Debunking common bodybuilding myths Social media toxicity and the drama loop — including a bonus segment at the end where Jonathan reflects on a past mistake and his interaction with the well-known fitness critic Goob. Why some people love to hate on the sport 9. PEDs & Enhancement PEDs in pro bodybuilding — reality vs perception The “Enhanced Games” concept Should we have a PED-friendly league for transparency and safety? IF bodybuilding is for you… And so much more! Get ready for a truly informative episode.

Emanuel Pescari is a highly accomplished Austrian strongman, widely regarded as one of the top competitors in the under 105 kg category. Born on June 12, 1990, he has made an indelible mark in the world of strength sports since beginning his competitive career in 2017. His exceptional feats of strength have earned him numerous titles, including Austria’s Strongest Man (Open Class) in 2022 and 2023, as well as Europe’s Strongest Man U105kg in 2023. He also claimed three consecutive Austria’s Strongest Man U105kg titles from 2017 to 2019 and secured silver at the 2023 Official Strongman Games U105kg World Championship. Beyond his national and continental victories, Pescari has demonstrated his dominance on the world stage. He secured third place at the World Log Lift Championship in Lithuania and holds the European U105kg log lift record with an astounding 180 kg lift. He later became the first in his class to press a 190 kg log, a world record. His ability to compete against athletes in the open weight class, despite being in the under 105 kg category, underscores his incredible power and versatility. Additionally, he set the U105kg European Atlas Stone record with a 200 kg lift and has achieved a 350 kg deadlift with a suit and straps in competition. In addition to his competitive success, Emanuel Pescari is also a strength coach and a Movement & Performance Therapy Specialist. His expertise extends beyond lifting, as he is dedicated to helping others optimize their strength and movement through specialized therapy. His participation in team events, such as the Germany vs. Austria Team Competition, where he secured a second-place finish, further highlights his ability to excel in diverse strongman challenges. Pescari’s remarkable strength, technical skill, and dedication to the sport make him a standout figure in the strength and fitness community. Whether dominating the competition floor or coaching others to achieve peak performance, he continues to inspire and redefine the limits of strength. In Today’s Episode, we dive into a wide range of insights, including: Genetics – Myostatin, follistatin, and the "superhero gene" (Eddie Hall) Slater Stone Challenge – Emanuel being the only one to lift the 200 kg and 220 kg stones at that gym The Importance of Neck Training – Why strong neck muscles act as armor for accidents and force absorption Spinal Training & Posture – The best posture is the next one! Muscle as Protection – More muscle means better injury resilience Spinal Mechanics – Flexion, extension, and insights from the infamous "dead pig study" Motion is Lotion – Why movement is crucial for spinal health Bracing Beyond the Basics – Valsalva maneuver, power breathing, and alternative bracing methods Extreme Lifting Side Effects – Blacking out & bursting blood vessels from heavy lifts Gradual Progression – Recovery strategies, movement regressions, and pain-free mobility goals Emanuel’s Gym Split – A breakdown of his training routine Isometric Training – Unlocking strength in static holds Exploring Physical Capabilities – Having fun, learning new skills, and DOMINATING And so much more! Get ready for a truly informative and action-packed episode.

Emanuel Pescari is a highly accomplished Austrian strongman, widely regarded as one of the top competitors in the under 105 kg category. Born on June 12, 1990, he has made an indelible mark in the world of strength sports since beginning his competitive career in 2017. His exceptional feats of strength have earned him numerous titles, including Austria’s Strongest Man (Open Class) in 2022 and 2023, as well as Europe’s Strongest Man U105kg in 2023. He also claimed three consecutive Austria’s Strongest Man U105kg titles from 2017 to 2019 and secured silver at the 2023 Official Strongman Games U105kg World Championship. Beyond his national and continental victories, Pescari has demonstrated his dominance on the world stage. He secured third place at the World Log Lift Championship in Lithuania and holds the European U105kg log lift record with an astounding 180 kg lift, later becoming the first in his class to press a 190 kg log – a world record. His ability to compete against athletes in the open weight class, despite being in the under 105 kg category, underscores his incredible power and versatility. Additionally, he set the U105kg European Atlas Stone record with a 200 kg lift and has achieved a 350 kg deadlift with a suit and straps in competition. In addition to his competitive success, Emanuel Pescari is also a strength coach and a Movement & Performance Therapy Specialist. His expertise extends beyond lifting, as he is dedicated to helping others optimize their strength and movement through specialized therapy. His participation in team events like the Germany vs. Austria Team Competition, where he secured a second-place finish, further highlights his ability to excel in diverse strongman challenges. Pescari’s remarkable strength, technical skill, and dedication to the sport make him a standout figure in the strength and fitness community. Whether dominating the competition floor or coaching others to achieve peak performance, he continues to inspire and redefine the limits of strength. In today’s episode, we dive into a wide range of insights. Some of the topics include: Emanuel’s journey into the army - getting army fit The transition into strongman training Golgi Tendon Organ - GTO Methods to unlock greater force output like static holds and heavy carries Pescari’s WR attempt goals for the year including a new WR loglift attempt and zercher squat attempt Emanuel’s past world record titles Having the EU record Atlas Stone under his belt The potential for going for a new deadlift WR Muscle fiber recruitment Muscle firing rate stack for aiding injury recovery including the famous wolverine stack of the peptides BPC157 and TB500 Working as a nurse for a decade and gaining the insight to the importance of aging well and longevity PEDs Pulling trucks, tractors, planes, and even TANKS! Being the strongest man in Austria And so much more! Get ready for a truly informative episode.

Jeffrey Siegel is a prominent health coach and educator known for his integrative approach to wellness, particularly in the realm of men's health. He is the founder and CEO of Jeff Siegel Wellness, where he empowers individuals, especially men, to regain energy, confidence, and balance in their lives. His coaching philosophy emphasizes a holistic view of health, combining mindfulness, movement, and education to foster transformative change in his clients' lives. ### Background and Education Siegel's journey into health coaching was influenced by his personal battles with an eating disorder during his teenage years. This experience led him to seek help and ultimately reshape his understanding of health and well-being. He holds a Master's in Mind and Brain Education from Harvard University and a Master's in Buddhist Studies from Hong Kong University. , where he focused on integrating psychology and spirituality into health practices. ### Professional Experience As a certified personal trainer and dynamic eating psychologist, Siegel has developed a range of coaching services aimed at enhancing physical and emotional well-being. His work includes executive coaching for self-care and work-life balance, as well as teaching mindfulness and stress management techniques. He also facilitates workshops on self-compassion and healthy relationships. In November 2015, Siegel helped create a TED-Ed talk titled "What Makes Muscles Grow?" which has garnered millions of views. In this presentation, he discusses the biological mechanisms behind muscle growth, emphasizing the importance of sleep, nutrition, and exercise. He explains that effective muscle development requires intentional challenge and recovery, highlighting how factors such as hormones and genetics play critical roles in this process. Siegel believes that many individuals are not adequately taught how to care for their bodies or maintain their health. Through his work, he aims to provide the necessary resources and support for people to live healthier lives. His approach is characterized by a commitment to fostering communities that support individual growth and well-being. In summary, Jeffrey Siegel is a dedicated health coach who combines personal experience with professional expertise to help others achieve sustainable wellness through an integrative approach that encompasses both mind and body. In today’s episode, we dive into a wide range of insights: Some of the topics include: Importance of having goals Shadow side of fitness – insecurity, feelings of not enough Life throwing curveballs – how to mitigate hard things What makes muscles grow – TEDX talk with over 20 million views! Challenge + rest/recovery Reason for exercise – finding your why Common blocks to exercise Ignorance – scared to start, not knowing how Arrogance – incorrect info ("Men's Health") Emotional – body dysmorphia, comparison to others, negative self-image Options Having a Partner/trainer/ Getting a home gym – minimizing barriers to entry Such as time to gym, commute to workout Making it social/easily accessible – make it part of routine/identity Ego = the illusion that we can control everything in life Importance of flexibility with routine Making gym accessible to women & children – exposure ↑ Comparing yourself vs. yourself – scans, pictures, realistic progression Social media ≠ reality Comparisons of old – i.e., the 50 people in our tribe vs. now against the whole of social media (a large portion of the world) The body does a lot – keeps us breathing & alive, lots to be grateful for! → what is it capable of? Relationship with mind & body – autoregulate, listen to your body → mind-body connection The complexities of energy balance – with regard to energy expenditure through exercise... And so much more! Get ready for a truly informative episode.

Jeffrey Siegel is a prominent health coach and educator known for his integrative approach to wellness, particularly in the realm of men's health. He is the founder and CEO of Jeff Siegel Wellness, where he empowers individuals, especially men, to regain energy, confidence, and balance in their lives. His coaching philosophy emphasizes a holistic view of health, combining mindfulness, movement, and education to foster transformative change in his clients' lives. ### Background and Education Siegel's journey into health coaching was influenced by his personal battles with an eating disorder during his teenage years. This experience led him to seek help and ultimately reshape his understanding of health and well-being. He holds a Master's in Mind and Brain Education from Harvard University and a Master's in Buddhist Studies from Hong Kong University. , where he focused on integrating psychology and spirituality into health practices. ### Professional Experience As a certified personal trainer and dynamic eating psychologist, Siegel has developed a range of coaching services aimed at enhancing physical and emotional well-being. His work includes executive coaching for self-care and work-life balance, as well as teaching mindfulness and stress management techniques. He also facilitates workshops on self-compassion and healthy relationships. In November 2015, Siegel helped create a TED-Ed talk titled "What Makes Muscles Grow?" which has garnered millions of views. In this presentation, he discusses the biological mechanisms behind muscle growth, emphasizing the importance of sleep, nutrition, and exercise. He explains that effective muscle development requires intentional challenge and recovery, highlighting how factors such as hormones and genetics play critical roles in this process. Siegel believes that many individuals are not adequately taught how to care for their bodies or maintain their health. Through his work, he aims to provide the necessary resources and support for people to live healthier lives. His approach is characterized by a commitment to fostering communities that support individual growth and well-being. In summary, Jeffrey Siegel is a dedicated health coach who combines personal experience with professional expertise to help others achieve sustainable wellness through an integrative approach that encompasses both mind and body. In today’s episode, we dive into a wide range of insights: Some of the topics include: Jeff’s journey through severe eating disorder into health coach Masculinity The importance of education and physical activity Why I workout Finding your deeper motivation Why do people have the lifestyle that they have and build routines that they do Physical, mental health and healthspan and lifespan The importance of setting goals And so much more! Get ready for a truly informative episode.

Ghamdan Al-Areeky is a dynamic leader in the field of holistic wellness, with a passionate focus on empowering individuals, particularly those living with Type 2 Diabetes. As the Founder and CEO of Wellness Impact and Evolve Catalyst, he specializes in guiding people towards healthier lifestyles through sustainable changes in nutrition, physical activity, stress management, and sleep. His mission is not only to help individuals achieve remission from diabetes but also to enhance their overall quality of life, promoting long-term health and well-being. In addition to his work in wellness coaching, Ghamdan is dedicated to supporting small charities through Evolve Catalyst, where he mentors organizations in developing operational strategies and maximizing their impact. His extensive background in digital marketing and education further enriches his approach to both wellness and charity work. So, whether you’re a gym-goer looking to maximize your gains or a coach seeking evidence-based strategies for your clients, this episode promises to be both enlightening and engaging. Join us as we explore the fascinating world of muscle physiology with Daniel Plotkin! In today’s episode, we dive into a wide range of insights: Some of the topics include: Podcast Topics and Talking Points 1. Gawdan’s Journey to Becoming a Health Coach 2. Understanding Diabetes What is diabetes, and how does it affect the body? What is insulin, and what role does it play in regulating blood sugar levels? How can building muscle and engaging in regular exercise help manage or prevent diabetes? 3. Factors and Causes of Diabetes Sedentary lifestyles and lack of physical activity. Unhealthy food choices and poor nutrition. Environmental and genetic factors. The role of stress, sleep deprivation, and weight management. 4. Types of Diabetes Differentiate between Type 1, Type 2, and prediabetes. Discuss gestational diabetes in pregnant women. How lifestyle adjustments can help manage each type. 5. Cortisol and Blood Sugar The relationship between cortisol (stress hormone) and blood sugar levels. Potential factors that elevate blood sugar, such as coffee, heat, and lack of sleep. 6. Preventing and Reversing Diabetes Sustainable strategies for managing or reversing diabetes. The importance of exercise, diet, and stress management. 7. Building Sustainable Health Habits Avoiding heavily processed foods and reducing sugar intake. Switching to natural, raw options, such as raw honey instead of processed honey. Adding fiber-rich foods to the diet and focusing on whole foods like fruits, vegetables, nuts, and seeds. Minimally processed foods and reading food labels. Reducing reliance on eating out and prioritizing home-cooked meals. 8. Food as Fuel Using food to fuel the body for optimal performance and recovery. Nutrient-dense choices contributing to long-term health. 9. Exercise and Training Progressive overload and how the body adapts to challenges. Examples of progressive overload such as by increasing weight, intensity, or duration over time. Incorporating daily walking, aiming for at least 30 minutes, and adding one longer walk weekly. Strength training and high-intensity interval training (HIIT) for maintaining health and building muscle. 10. Muscle Growth and Health The connection between building muscle and overall health, including its role in blood sugar management. The wide scope of fitness knowledge and the importance of focusing on foundational areas before specializing. Avoiding imitating professional athletes without considering personal circumstances and goals. 11. Sleep for Recovery The necessity of sleep for physical recovery and cognitive function. The importance of sleep quality alongside quantity for overall health and longevity. Tips to improve sleep hygiene and create better rest habits. 12. Managing Stress and Mental Health How stress impacts physical and mental health. Practical tips for stress management, and so much more.

Daniel Plotkin is making waves in the world of exercise science and muscle physiology. Currently pursuing his PhD at Auburn University, Daniel is not just a researcher; he’s a passionate advocate for evidence-based fitness practices that can help individuals achieve their muscle growth goals. Daniel's journey into the realm of muscle physiology began with his own passion for fitness and strength training. Over the years, he has immersed himself in understanding the intricate mechanisms that drive muscle hypertrophy—the process of increasing muscle size. His commitment to unraveling the complexities of how our bodies respond to different types of training has positioned him as a thought leader in the field. One of Daniel's most notable contributions to the fitness community is his recent research comparing the effectiveness of squats versus hip thrusts for muscle growth. This study has sparked considerable interest among trainers, athletes, and fitness enthusiasts alike, as it challenges traditional notions about which exercises are most beneficial for building strength and size in the lower body. Daniel will share practical, science-based takeaways that listeners can incorporate into their own lives. This episode isn’t just about research—it's about real-world application. You’ll find valuable insights to enhance your understanding of studies related to hypertrophy and the basics for getting jacked - the simple stuff!n Beyond his research, Daniel is dedicated to advancing our understanding of muscle growth through education and outreach. He believes that by sharing knowledge and fostering a community grounded in science, we can all make better decisions regarding our health and fitness journeys. So, whether you’re a gym-goer looking to maximize your gains or a coach seeking evidence-based strategies for your clients, this episode promises to be both enlightening and engaging. Join us as we explore the fascinating world of muscle physiology with Daniel Plotkin! In today’s episode, we dive into a wide range of insights: Some of the topics include: How are sets counted in research? Why is it so difficult to know exactly in terms of a stimulus ratio per exercise? Why are EMG studies obsolete? Optimal sets range for muscle growth. Experimentation. Volume - maximum effective volume, maintenance volume, minimum effective volume, diminishing returns volume, maximum growth for given value, maximum growth potential Factors affecting muscle growth - sleep, stress, protein, calories Practical takeaways - sets per muscle per session, training close to failure, volume Individual variability - why is it so hard to provide for Practical takeaways for experienced lifters And so much more! Get ready for a truly informative episode.

Daniel Plotkin is making waves in the world of exercise science and muscle physiology. Currently pursuing his PhD at Auburn University, Daniel is not just a researcher; he’s a passionate advocate for evidence-based fitness practices that can help individuals achieve their muscle growth goals. Daniel's journey into the realm of muscle physiology began with his own passion for fitness and strength training. Over the years, he has immersed himself in understanding the intricate mechanisms that drive muscle hypertrophy—the process of increasing muscle size. His commitment to unraveling the complexities of how our bodies respond to different types of training has positioned him as a thought leader in the field. One of Daniel's most notable contributions to the fitness community is his recent research comparing the effectiveness of squats versus hip thrusts for muscle growth. This study has sparked considerable interest among trainers, athletes, and fitness enthusiasts alike, as it challenges traditional notions about which exercises are most beneficial for building strength and size in the lower body. Daniel will share practical, science-based takeaways that listeners can incorporate into their own lives. This episode isn’t just about research—it's about real-world application. You’ll find valuable insights to enhance your understanding of studies related to hypertrophy and the basics for getting jacked - the simple stuff!n Beyond his research, Daniel is dedicated to advancing our understanding of muscle growth through education and outreach. He believes that by sharing knowledge and fostering a community grounded in science, we can all make better decisions regarding our health and fitness journeys. So, whether you’re a gym-goer looking to maximize your gains or a coach seeking evidence-based strategies for your clients, this episode promises to be both enlightening and engaging. Join us as we explore the fascinating world of muscle physiology with Daniel Plotkin! In today’s episode, we dive into a wide range of insights: Some of the topics include: The definition of science. What is an RCT? Why is good science so difficult to conduct? The PEEL method. Simple stuff formula Why Science? The minimum criteria for quantification tool to be useful. Why are muscle growth mechanisms so difficult to explain. And so much more! Get ready for a truly informative episode.

Teresa Burkett is a remarkable advocate for strength training and healthy aging. At 64, Teresa embodies the philosophy that age is just a number when it comes to fitness and wellness. Known as "Wonder Woman," she has dedicated her life to proving that building muscle and maintaining strength is not only possible but essential for everyone, especially those over 60. Teresa's journey began with a chance encounter with a bodybuilder, which transformed her approach to fitness. She has since become a beacon of inspiration, sharing her insights on sustaining muscle growth, enhancing bone health, and improving cognitive abilities through effective weight training. Join us as we delve into her experiences, strategies, and the empowering message that **"Silver is the New Strong."** Whether you're looking to start your fitness journey or seeking motivation to continue, Teresa's story will inspire you to embrace strength at any age. Teresa Burkett has achieved remarkable milestones in her fitness journey, particularly as a prominent figure in the health and wellness community for older adults. Here are some of her notable accomplishments: Transformation Journey: Teresa transitioned from a sedentary lifestyle as a smoker to becoming a dedicated fitness enthusiast. Her journey began in her late 40s, motivated by a desire to set a healthy example for her children and grandchildren12. Competitive Achievements: At the age of 51, she entered her first bodybuilding competition, marking the start of her serious strength training. Since then, she has competed in five shows and participated in various fitness challenges, including the Pump & Run Challenge at the Arnold Classic34. Viral Recognition: Teresa gained significant attention on social media after her video titled "Abs of Steel at 62" went viral, amassing over 59 million views. This exposure helped her establish a robust online presence as a fitness influencer with over 270000 followers on Instagram12. Strength Training Advocacy: Known as the "Pull-Up Queen," Teresa emphasizes the importance of strength training for longevity and health. She regularly showcases her impressive capabilities, including performing multiple pull-ups and deadlifting significant weights—310 pounds regularly and a personal best of 340 pounds245. Community Impact: Through her platform, "Silver is the New Strong," Teresa inspires others to embrace fitness regardless of age. She actively engages with her audience by sharing workout tips, nutritional advice, and personal experiences that highlight resilience and strength36. Personal Trainer: With over 12 years of experience as a personal trainer, Teresa has worked with clients in various settings, including her home gym. Her approach focuses on empowering individuals to achieve their fitness goals while managing age-related challenges23. Teresa Burkett's journey exemplifies that it is never too late to pursue health and fitness goals, making her an inspiring figure for many seeking to redefine aging. In today’s episode, Teresa divs into a wide range of insights: Some of the topics include: Life as a personal trainer The benefits of home gyming Overcoming setbacks like menopause, surgeries, diagnoses, arthritis The importance of a carrot dangling in front of you for motivation - in her case - bodybuilding Competing in figure competitions Getting strong and healthy Mindset above all Making habits of strength training - even in a cast Age is a state of mind How to keep training with injury (if possible) Everyone gets injured Movement helps you recover faster Movement is medicine Feeding and hydrating your body Protein centric diet Fitness trackers and tracking CICO - calories in vs calories out Training Bone density from resistance training and plyometrics Dangers of box jump Your body achieves what your mind believes And so much more! Get ready for a truly inspirational episode.

Ava Cowan and James Russo are key members of Team Biolayne, contributing their expertise to the Muscle Growth Podcast, where they explore various aspects of fitness, nutrition, and muscle development, with a special focus on the most important macro nutrient for building muscle - protein! Ava Cowan Ava Cowan is a highly accomplished bodybuilder and fitness professional, celebrated for her inspiring journey in health and wellness. Known for emphasizing mental resilience alongside physical strength, Ava shares valuable experiences to motivate others on their fitness paths. Her approach blends evidence-based strategies with relatable insights, earning her respect throughout the fitness community. With countless bodybuilding titles under her belt, Ava truly “walks the walk”—making her insights invaluable to anyone serious about fitness! James Russo James Russo is a senior in the Applied Exercise Science program at Springfield College and has recently applied to UConn's PhD program in Nutritional Sciences. He is an ISSN Sports Nutritionist, a natural bodybuilder, and currently serves as a teaching assistant for the Sports Nutrition course at Springfield. James aspires to become a college professor, focusing on the science of metabolism, optimal protein intake, supplementation, and nutritional needs for bodybuilding. Since July, James has been working closely with Ava Cowan, from whom he has gained invaluable insights into the practical applications of nutritional concepts. He expresses deep gratitude for her mentorship, noting that it has significantly enhanced his understanding of the field. Together, Ava and James provide listeners with a blend of practical knowledge and scientific insight on muscle growth and nutrition, making their podcast episode an essential resource for anyone interested in optimizing their fitness journey. In today’s episode, Ava and James dive into a wide range of insights: Some of the topics include: The shortcomings of RDAs The importance of replicating studies Ava and James’ protein intake - their recommendations The culmination of art and science for bodybuilding Sustainability and person-centric approach Protein needs increasing as we age The 100g bolus intake protein study Absorption myths of food - you can’t excrete full chickens! Plant-based diet protein tips Protein Timing Meal Frequency Protein Distribution Protein Supplementation Third Party Testing & Quality! GMP / NSF Whey Types Concentrate Isolate Hydrolyzed Casein Vegan Collagen General Muscle-Building Recommendations And so much more! Get ready for a truly informative episode.