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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.
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Episode 156 is our monthly Instagram Q&A episode for May 2024. As always, this is one of our favorite episodes we get to do. And we encourage listeners to submit contextual questions so that we can help you get the most out of your personal eating and training endeavors. Catch you next month!TIMESTAMPS0:00 - Life/episode updates12:24 - Tips for stubborn chest fat loss?14:37 - 1 and ¼ reps are more TUT, but is it worth the sacrifice in load for hypertrophy? 16:20 - In regards to the P...
Join us as we delve into some of our current goals; in regards to training and other tangential goals. Aaron discusses his much anticipated Men’s Physique prep, while Bryan discusses his updated training approach for bike season, and a new project on Instagram. Bryan has started a new page that is autobiographical in nature, following his lifting journey from youth to current. @a_lifters_life_storyTIMESTAMPS0:00 - Life/episode updates7:33 - Bryan’s new Instagram page: @a_lifters_life_story19:...
1In Episode 154 we discuss choosing the right reverse dieting strategy and the pros and cons associated with each. Reverse dieting involves gradually increasing calorie intake after a period of dieting to find a new maintenance level. We explore two strategies: the hard and fast approach, where calories are increased immediately, and the incremental and slower approach, where calories are increased gradually over time. We cover the psychological and physiological factors to consider when choos...
Once again it is time for our (mostly) monthly Instagram Q&A episode. This week we have 25 questions that we answer. These episodes are always a favorite of ours to record so a big thank you to all the listeners who submitted questions. TIMESTAMPS0:00 - Life/Episode updates11:27 - If moving to hypertrophy / machine focused can that negatively affect other activity areas such as hiking, biking, etc? 13:51 - With all the volume studies lately and so much per session volume, are we ready to ...
This week we have none other than Lyle McDonald himself on the show. Lyle has authored a number of books on nutrition and training in the early to mid 2000’s that helped shape many of the concepts in the industry that are now commonplace. He’s also quite the polarizing figure and for good reason too. This is a two part episode, where we spent over an hour discussing training, then another hour on nutrition. Tons of gems of knowledge delivered as only Lyle can!TIMESTAMPS0:00 - Nearly 20 years ...
This week we have none other than Lyle McDonald himself on the show. Lyle has authored a number of books on nutrition and training in the early to mid 2000’s that helped shape many of the concepts in the industry that are now commonplace. He’s also quite the polarizing figure and for good reason too. This is a two part episode, where we spent over an hour discussing training, then another hour on nutrition. Tons of gems of knowledge delivered as only Lyle can!TIMESTAMPS0:00 - Getting to know ...
Episode 150 centers around Bryan’s recent weekend at the N1 HQ for Hypertrophy Camp with numerous experiments exploring “lengthened exposures” and training density. We think that you will find some of the outcomes here rather thought provoking, as did we. Bryan wraps up the episode expanding upon Episode 143, where he turned a version of his 10 Exercises for Life into a twice weekly program he will run this Spring as he again shifts his training prioritization towards a cardio focused modalit...
This week we dive into some of our favorite rep schemes that we use either personally, in our own program design, or more commonly with clients. Bryan has laid this episode out in three sections: Hypertrophy, Strength & Strength Endurance and lastly Metabolic.TIMESTAMPS0:00 - Life/episode updates16:28 - Starting with Hypertrophy34:58 - Moving on to Strength & Strength Endurance43:25 - Lastly, MetabolicCoaching with Aaron ⬇️https://strakernutritionco.com/nutrition-coaching-apply-now/Do...
In this episode we break down our respective supplement protocols that we each take daily. This came in as a question from our February Q&A episode that we felt would most appropriately be covered in a full episode. Please note that the majority of what we discuss in this episode applies contextually to ourselves at the current time. You should not blindly follow anything we are currently using.LEGION CODE: BRYAN Provides 20% off your first order, then additional bonus points and dis...
Mike T. Nelson, PhD, MSME, CSCS, CISSN, is a research fanatic who specializes in metabolic flexibility and heart rate variability, as well as an online trainer, adjunct professor, Associate Professor at the Carrick Institute, presenter, creator of the Flex Diet Cert, kiteboarder, and (somewhat incongruously) heavy-metal enthusiast. He has a PhD in Exercise Physiology, and a MS in Mechanical Engineering (biomechanics). The techniques he's developed, and the results Mike gets for his clie...
Once again it’s time for the monthly Eat Train Prosper Instagram Q&A episode. This week is a monster ep with 27 questions answered. As always, thank you for the continued interest and questions submitted for this episode. These are some of our favorites to continue to do.TIMESTAMPS0:00 - Life/episode updates9:35 - Any changes to blood work panels since THC cessation?14:18 - Pick only 3 meals to eat for the rest of your life (like the 10 exercises question) but for overall health and hyper...
We have heard the statement, “There are no bad foods.” But there are, however, contextually poor uses of various foods. In this episode we will break down when certain foods can be more appropriate, and less appropriate, and how these pertain to your goals.TIMESTAMPS0:00 - Life/episode updates16:05 - Understanding what your goal is can help you choose appropriate foods20:43 - Potatoes are wonderful, however…24:03 - Strawberries and Watermelons28:21 - Winter Squash (acorn, butternut, del...
Part four of our series of episodes named the “Design Series.” So far we have covered the Upper Back and Lats, Shoulders, and Quads. In today’s episode we are covering Chest. We walk you through how we would approach program design for effectively training the chest based on three equipment availability tiers.TIMESTAMPS0:00 - Life/episode updates 24:48 - What pushed Bryan and Aaron to work on their chests?27:43 - Building a chest training session in a commercial gym48:20 - Chest training...
If you could only do 10 exercises for the rest of your life, which would you choose? That is the question we have been tasked with answering today. What’s cool is we landed on many of the same exercises OR very slight variations based on our individual preferences. 10 exercises to stay as jacked as possible for as long as possible. Here we go!TIMESTAMPS0:00 - Life/episode updates 23:39 - If you could only do 10 exercises for the rest of your life, what would you choose?25:21 - The first ...
Kicking off the first of many Q&A episodes of 2024. The episode is a bit longer than typical, filled with questions and contextual answers for you to apply into your own diet and training.TIMESTAMPS0:00 - Life/episode updates14:48 - Upper push/pull day, does order matter? I.e., Chest/chest/chest then back/back/back, or better to do chest/back/chest/back etc…?18:18 - What kind of ring is Aaron gonna buy Jenny?19:28 - Ya’ll talked about resolutions at the beginning of 2023… do you have a re...
This week we cover Aaron’s year long periodization that resulted in his best physique ever. We dive into the calorie changes, at which intervals, how much food increased or decreased. What hiccups occurred, and what indirect impacts helped or hindered the results.TIMESTAMPS0:00 - Life/episode updates12:07 - How it started20:20 - The challenge of progressing in a surplus while traveling26:11 - Eating enough to gain weight34:15 - Getting into the diet50:19 - What’s next?58:55 - Thoughts on TRT ...
Kicking off 2024 with Part Three of the Eat Train Prosper “Design Series.'' In this episode we dive into programming for the quadriceps. In this design series we walk through how we would approach program design for various body parts based on three equipment availability tiers.TIMESTAMPS0:00 - Life/episode updates14:04 - The beauty and simplicity of quads16:58 - Three movements to add in a quad day23:17 - How does the increased intensity and volume of the leg extension impact the second move...
Welcome to the final Eat Train Prosper episode of 2023. Our December Instagram Q&A episode. This Q&A is packed full of questions that are sure to help you kickoff your 2024 training and nutrition endeavors better mentally equipped with quality actional information. Thank you all for making our third full year of the podcast as fun and successful as ever. We are looking forward to kicking off year 4 of ETP in January.TIMESTAMPS0:00 - Life/Episode Updates15:06 - How much does running tr...
In Part Two of the Eat Train Prosper “Design Series'' we dive into the anterior, and lateral delts at length. We paired the posterior delts in with last week's episode with back and lat training so we don’t cover the posterior delts again in depth. In this new series we walk through how we would approach program design for various body parts based on three equipment availability tiers.TIMESTAMPS0:00 - Life/Episode Updates22:20 - Bryan's walkthrough of topics30:10 - Working on your front delts...
Part one of a new series of episodes dubbed our “Design Series” we kick off with Back and Lats. In this new series we walk through how we would approach program design for various body parts based on three equipment availability tiers.TIMESTAMPS0:00 - Life/Episode Updates18:00 - Aaron's walkthrough of topics24:45 - One of the things that Bryan always thinks about when designing a program35:50 - Training the upper back42:40 Movements for lats54:27 - Isolated rear delt movements56:14 - Movement...
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