In this episode, we’re kicking off the New Year with some reflections, personal updates, and a deep dive into the 75 Hard challenge. We talk about how identity plays a huge role in making real, lasting changes and how peripheral elements like your environment shape your behavior.

We shift into the challenges of sticking to your word—especially when family, friends, and social events come into play. Ultra-processed foods, managing your surroundings, and even the less thought about psychological stuff like the sunk cost bias all make an appearance. We cover the positives of  a high-energy lifestyle, why moving around after meals matters, and how to handle social situations without losing ground on your health goals.

Timestamps:
00:00 - New Year Reflections and Updates
11:14 - The 75 Hard Challenge: Pros and Cons
22:15 - Successful Change: Identity and Social Circles
26:19 - Habit Formation and Environmental Influence
32:53 - Controlling Your Environment for Healthier Choices
34:35 - The Challenge of Ultra-Processed Foods
36:36 - Understanding Sunken Cost Bias in Eating
38:56 - The Importance of Structure in Eating Habits
41:38 - High Energy Flux Lifestyle Explained
46:41 - Post-Meal Movement and Its Benefits
52:43 - Navigating Social Situations with New Goals
59:36 - Being Your New Self Around Friends and Family

Work 1:1 with Aaron ⬇️
https://strakernutritionco.com/nutrition-coaching-apply-now/

Done For You Client Check-In System for Coaches ⬇️
https://strakernutritionco.com/macronutrient-reporting-check-in-template/

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 final Eat Train Prosper of 2024. Our December Instagram Q&A. Packed with 27 questions to help propel you into a motivated January putting your best foot forward. A BIG THANK YOU to our listeners who’ve supported our ETP project for 4 YEARS NOW. Crazy.

Timestamps:

00:00 Introduction and Year-End Reflections

00:04:53 How much do you have to force progress and how much of it comes naturally? 

00:09:42 How do you assess different weights on cable machines when traveling to different gyms for managing progressive overload?

00:12:20 What muscle group is the most painful to train? For me gotta be abs

00:14:50 Long Q about training same movements session to session or having an A session and a B session for a given muscle group. 

00:16:51 What would be the best option for a pre-workout meal if I train as soon as I wake up at 5 AM?

00:19:58 How to start comeback from an 8-week layoff due to injury. How you’d recommend approaching getting back into again?

00:24:42 Favorite steps tracker? 

00:27:57 Better to lose fat (10+ lbs) then gain muscle, or vice versa? 

00:28:35 Have you tried keeping a straight face during a hard set? 

00:30:31 My maintenance kcals seem low for size+activity. How would you address or try to increase? 

00:32:48 What is your current opinion on whether you need a surplus to optimize muscle gain?

00:35:58 Ever dealt with an overweight client that was not an experienced lifter? How to handle?

00:38:40 Update on the chest press machine you bought? / we’re all the converging machines sold out? 

00:43:53 I was wondering if arthritis is another reason for aches, how to tell, and is it common in the weight lifting community?

00:49:09 Do you think there are benefits of Oly lifts for genpop? 

00:51:04 Is it better to use a BB for hip thrusts movements or are there good machines to use?

00:54:09 Favorite 45-degree hyper for a home gym?

00:57:03 Any thoughts on how AI will transform the health and fitness industry? 

00:59:38 What are you most looking forward to in 2025?

01:01:17 Are farmers Carry’s  important to add into training?

01:02:42 Tips to get back on track after two weeks of zero training and unhealthy eating? 

01:05:35 Progressing easier w/ low volume - think it’s likely more growth or just less fatigue?

01:07:43 What do you think would be more effective….10 sets/wk at 2-3 RIR or 5 sets to failure and beyond?

01:09:24 Wearable tech. Do you currently use any? Thoughts on sleep technology like the eight sleep?

01:12:59 Can there be unintended consequences from the use of lifting straps?

01:15:04 Just curious if you are still being coached? By Jackson?

01:16:54 When is Undefeated opening?!

Work 1:1 with Aaron ⬇️
https://strakernutritionco.com/nutrition-coaching-apply-now/

Done For You Client Check-In System for Coaches ⬇️
https://strakernutritionco.com/macronutrient-reporting-check-in-template/

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 this episode, we talk about the importance of identifying your underlying fitness or body composition goals, especially as the new year approaches. We explore common falsehoods promoted in the fitness industry, the challenges of navigating between bulking and cutting, and the significance of understanding your goals. The conversation emphasizes the need for structured approaches to goal setting and the psychological aspects of embarking on your journey.

Timestamps:
00:00:00 Introduction to Goal Setting
00:01:15 Aaron and Bryan Personal Updates
00:16:30 Understanding Goals and Misconceptions
00:30:16 Navigating the Build and Cut Cycle
00:34:26 Understanding Weight Loss Dynamics
00:41:23 The Balance of Strength and Hypertrophy Goals
00:50:46 Navigating Hybrid Athlete Training
01:01:11 Embracing Discomfort for Long-Term Gains

Work 1:1 with Aaron ⬇️
https://strakernutritionco.com/nutrition-coaching-apply-now/

Done For You Client Check-In System for Coaches ⬇️
https://strakernutritionco.com/macronutrient-reporting-check-in-template/

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

Once again it’s time for our Monthly Instagram Q&A for November 2024.This month we are talking Heart Rate Recovery, a bit more on abbreviated training, calf training, we talk a little bit of shit on deli meats, home gym Zone 2 training and more. Always a big thank you to the Eat Train Prosper community for providing us help in crafting these Q&A episodes.

Timestamps:

00:00:29 Long question on soreness session to session and how to manipulate training. 

00:04:51 Heart Rate Recovery is all the rage these days. How do you go about assessing this for yourself? I find it makes a huge difference in the HRR score depending on whether you move around or drink anything immediately after? 

00:09:40 The abbreviated training is peaking my interest. Do you really believe this will work for most people with such low volumes? Does it change depending on your training age? 

00:16:43 Back-off sets: What purpose do they serve, and when to use them? 

00:22:21 Without getting too political, can you elaborate on your intention in posting the Adrian Chavez piece on chemicals in our food and environment? 

00:30:10 What do you guys each usually do for your calf training / for clients? 

00:35:28 What are your thoughts on deli meats or “smoked salmon.” Possibly carcinogenic? 

00:39:32 What’s the biggest thing each of you have changed your mind on in the last 12 months? 

00:42:47 Are you still on your hiatus from Cannabis? How is that going? 

00:47:15 What is the best piece of home gym equipment for Zone 2?

00:52:52 Long question on finding and maintaining “maintenance” calories. 

01:00:03 Do you train differently based on aches? My knees have recently started hurting.

01:06:37 If you had minimal equipment options for your home gym, what exercises/equipment would you choose for the back? Building a home gym without much money.

01:11:40 Is muscle memory the same if muscle is lost through an eating disorder?

Work 1:1 with Aaron ⬇️
https://strakernutritionco.com/nutrition-coaching-apply-now/

Done For You Client Check-In System for Coaches ⬇️
https://strakernutritionco.com/macronutrient-reporting-check-in-template/

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 this episode, we share some personal updates — Aaron’s recent trip home, dealing with family loss, and balancing that with staying consistent at the gym. We then dive into how gym equipment may impact overall training quality and how/why fitness advice is often oversimplified. We chat about the importance of effort in reaching fitness goals, the idea of abbreviated training, and where it fits in today’s world. We break down different training methods, emphasizing consistency, progressive overload, and making training work for you.

Timestamps:
00:00 Welcome Back and Personal Updates
02:51 Reflections on Family and Loss
05:46 Gym Experiences and Training Challenges
12:03 The Impact of Equipment on Training
14:54 Overselling Simplicity in Fitness
19:49 Effort vs. Volume in Training
25:54 Abbreviated Training and Personal Reflections
29:44 The Consistency of Training Approaches
36:39 The Importance of Progressive Overload
43:30 Navigating the Noise in Fitness
49:50 Understanding Volume and Frequency in Training
55:14 Morning Routines and Personal Reflections

Work 1:1 with Aaron ⬇️
https://strakernutritionco.com/nutrition-coaching-apply-now/

Done For You Client Check-In System for Coaches ⬇️
https://strakernutritionco.com/macronutrient-reporting-check-in-template/

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 episode 173 we detail how they first started in the coaching industry, how we got past the starting out phase to gain momentum, we share our "Do or Die moments, reflect upon what success means and how those goal posts get moved, and finally highlight some memorable moments in our careers thus far.

Timestamps:
00:00:00 - Introduction and Updates
00:12:33 - The Idea of Becoming a Coach
00:24:55 - Getting the ball rolling
00:36:20 - The Do or Die Moments
00:47:08 - Defining Success
00:55:27 - Notable Peaks or Accomplishments

Work 1:1 with Aaron ⬇️
https://strakernutritionco.com/nutrition-coaching-apply-now/

Done For You Client Check-In System for Coaches ⬇️
https://strakernutritionco.com/macronutrient-reporting-check-in-template/

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

It’s time for the Monthly Instagram Q&A. October 2024 edition. Notable questions our opinion on the volume and frequency recommendations, whether additional cardiovascular work can be beneficial to hypertrophy, and how to provide nutrition coaching for an entire 30 athlete football team. As always, a big thank you to the ETP community for providing us help on these episodes.

TIMESTAMPS:
00:00:36 - I haven’t been able to gain strength in a long time. Been training for 15 years. If I want to keep getting Hypertrophy, is my only option to go bonkers on volume? 

00:11:06 - Opinion on Chris b and Paul C vol & frequency recommendations. For example, a 4 day UL split in 7-day period vs PPL over say a 10 day period. Assume that 4 days was the most you could do in a normal week. 

00:17:10 - How did you get into biking? I never learned how to ride growing up but just taught myself and am ready to start getting competitive!

00:24:13 - What’s better…. Overshooting or undershooting RPE?

00:28:12 - Is the periodization model from N1 applicable for competitive Bodybuilders? 

00:33:25 - What is Strakers plan to increase fertility for starting a family next year (or year after?)

00:35:55 - How do you think your training will change in your 60’s and 70’s?

00:41:33 - How to best ensure progress when you are using two different gyms with different types of equipment?

00:44:40 - How to handle machines/benches being taken at commercial gym and exercise sequencing? Substitute, change exercise order, or wait it out?

00:48:55 - What is a minimum and ideal amount of dietary fat to aim for?

00:52:23 - When trying for fat loss, is it important to track 3 macros? I know some coaches only track protein and calories?

00:56:07 - How to balance food diversity while also loving my same meals throughout the week?

00:57:33 - How to target erectors under load with progressive overload?

01:01:22 - Best meal 1-2 hours before cardio? Bryan’s and Aaron’s choice.

01:03:36 - Do you think improving cardiovascular health will help with hypertrophy? https://pubmed.ncbi.nlm.nih.gov/23912805/

01:07:10 - Are you guys taking on 1 on 1 clients? 

01:08:46 - Hobbies outside of lifting? 

01:10:46 - How would you design a program to achieve a Toes to Bar?

01:12:41 - How would you manage the nutrition of a full football team 35 players that really knows nothing about nutrition? There’s a huge room for improvement but how would you install this to this large team roster? Any ideas will be welcomed.

01:18:02 - Thoughts on more aggressive deficits? Get “in and out” mentality versus being more conservative?

Work 1:1 with Aaron ⬇️
https://strakernutritionco.com/nutrition-coaching-apply-now/

Done For You Client Check-In System for Coaches ⬇️
https://strakernutritionco.com/macronutrient-reporting-check-in-template/

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 episode 171, we propose the idea of spending an entire year dedicated to building your best physique possible (thus far.) We talk about intelligently structuring your training and nutrition phases, from building muscle to calorie deficits, and share some personal and professional anecdotes along the way. We cover key topics like dieting, maintenance, and setting realistic timelines for hitting these big physique goals. Additionally, we talk about the mental side of things, avoiding common planning pitfalls, and touch on smelling the roses a bit to really enjoy the results of all your hard work.

TIMESTAMPS:
00:00 Introduction and Updates
13:44 Theoretical Approaches to Outlining Your Year
17:27 Orchestrating the Build
28:07 Transitioning to the Caloric Deficit
29:53 Realistic Dieting Timelines
44:36 Making Maintenance Practical
51:04 Pausing to Enjoy the Fruits of Your Labor
54:59 Bonus - Calorie Cycling Thought Experiment

Work 1:1 with Aaron ⬇️
https://strakernutritionco.com/nutrition-coaching-apply-now/

Done For You Client Check-In System for Coaches ⬇️
https://strakernutritionco.com/macronutrient-reporting-check-in-template/

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 episode 170, we chat about the connection between recovery and motivation in training. We provide updates on how our training is going, talk about different ways to measure recovery, and share some tips on using recovery tools. We highlight the importance of knowing your own stress triggers, the role of a positive mindset, and using methods like physical therapies and active recovery sessions. We wrap up by talking about how relaxation and how even laughter can play a positive role in keeping you motivated to train.

Timestamps
00:00 Introduction and Updates
15:47 Exploring Recovery Metrics
38:53 Subjective Factors in Recovery
51:02 Physical Therapy and Recovery Tools
51:50 Active Recovery Techniques
58:29 The Role of Relaxation in Recovery
01:04:45 Concluding Thoughts

Work 1:1 with Aaron ⬇️
https://strakernutritionco.com/nutrition-coaching-apply-now/

Done For You Client Check-In System for Coaches ⬇️
https://strakernutritionco.com/macronutrient-reporting-check-in-template/

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

It is once again time for our Monthly Instagram Q&A episode. September 2024 edition. This month we cover 18 questions. Notable highlights are a protein bar that might actually be worth giving your macros, and combating overwhelm from all the new content constantly released from the evidence based community. Thanks for listening!

Published research that was referenced in this episode:
https://pubmed.ncbi.nlm.nih.gov/36754062
https://pubmed.ncbi.nlm.nih.gov/34100789
https://pubmed.ncbi.nlm.nih.gov/36178597

Timestamps:
00:00:00 Intro & Updates
00:12:20 -What are your views on the cost/benefit of truly fighting for that final rep. Face contorting, bar speed slows or stops, and you have to grind 3-5 seconds just to complete the rep?
00:24:35 A fun experiment would be for Aaron to follow Bryan’s programming and Bryan to follow Aaron’s for a couple months. 
00:28:42 How would you design a leg day for an intermediate hypertrophy client who only wants to train legs once per week and upper 3x per week?
00:31:38 Any interest in the new Voltra cable attachment Kas showed? Especially if they update resistance profiles. If you go to N1, can you compare it to the prime smart cam/torque arm in feel? 
00:34:55 How do you combat overwhelm with all of the new content constantly coming out from the evidence based community? Specifically podcast and YouTube, it’s impossible to keep up.
00:39:35 How to assess training and nutrition when entering a new and more stressful stage of life. Started school again and weight shot up despite not changing training or food.
00:42:53 How many hours of cardio per day hits the threshold for endurance training? 
00:45:35 Thoughts on influencers feeling healthier when eating food in Europe? 
00:52:05 Does downhill running/walking have any benefits? 
00:53:03 Thoughts on Peter Attia’s “David Protein” Bars. 
00:56:02 Are step ups, Bulgarians, lunges, and single leg press too similar to put more than one in a lifting session?
00:58:20 If you stopped tracking macros, what would your diet framework be?
01:01:42 Do spikes in blood sugar in non-diabetics cause skin or health issues?
01:03:40 How would you approach workout design for an elite swimmer?
01:05:41 Do you think there’s a point where DOMS can be too extreme and only have negative impacts?
01:08:30 What would the 2021 version of you guys say to the 2024 version about Hybrid Training?
01:12:14 Ideal weight gain rate during a build phase?
01:17:30 Any recommendations or readings you’d suggest on mindset or processes?

Work 1:1 with Aaron ⬇️
https://strakernutritionco.com/nutrition-coaching-apply-now/

Done For You Client Check-In System for Coaches ⬇️
https://strakernutritionco.com/macronutrient-reporting-check-in-template/

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 this episode, we dive into hybrid training, which is all the rave right now. We point out that hybrid training doesn’t have to mean running, and that your goals should guide your approach. Bryan shares how cutting back on both cardio and lifting volume has worked wonders for him. We also talk about picking the right modality for you and the benefits of zone two training for health. Starting slow and ramping up intensity is key, and it’s important to adjust based on feedback and potentially even getting some lactate testing done. We also go over how to track progress in cardio training and discuss the challenges of balancing strength and cardio. We share tips on using lower rep ranges for better body composition and performance, plus how to structure your workouts for the best results.

TIMESTAMPS
00:00 Intro and Updates
17:40 Tailoring Hybrid Training to Your Individual Goals
23:09 Choosing the Right Modality
31:52 The Importance of Zone Two 
35:05 How to Scale Your Volume
39:39 Evaluating Zone Two Training Over Time
43:22 Does This Cardio Carryover to Body Composition?
45:15 Improved Recovery through Increased Cardiovascular Adaptations
47:39 Structuring Cardio and Lifting Sessions
51:53 Balancing Volume and Trade-offs
57:28 Should We Prioritize a Strength Emphasis?
01:06:55 Periodizing Hybrid Training
01:11:49 Monitoring Progress
01:14:05 Different Types of Intervals

Work 1:1 with Aaron ⬇️
https://strakernutritionco.com/nutrition-coaching-apply-now/

Done For You Client Check-In System for Coaches ⬇️
https://strakernutritionco.com/macronutrient-reporting-check-in-template/

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