Eat Train Prosper

Aaron Straker | Bryan Boorstein

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. read less
Health & FitnessHealth & Fitness

Episodes

Dr. Mike T. Nelson | ETP#147
Mar 5 2024
Dr. Mike T. Nelson | ETP#147
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 clients have been featured in international magazines, in scientific publications, and on websites across the globe.  In his free time, he enjoys spending time with his wife, lifting odd objects, reading research, and kiteboarding as much as possible.You can find more from Mike at his website: https://miketnelson.com/Or his Instagram: https://www.instagram.com/drmiketnelsonEpisode Research References:American College of Cardiology: Different types of physical activity offer varying protection against heart diseasehttps://www.sciencedaily.com/releases/2018/11/181116135957.htmAdaptations to aerobic interval training: interactive effects of exercise intensity and total work durationhttps://pubmed.ncbi.nlm.nih.gov/21812820/TIMESTAMPS0:00 - Getting to know Dr. Mike T. Nelson6:16 -  How did Mike become so “well versed” in different modalities that he cansuccessfully coach athletes spanning physique to powerlifting/strength sport, to CrossFit and everything in between?10:45 - Dr. Mike has been an early adopter of the “cardio for health” movement, in a sense. Has he always prioritized “cardio” or has it been a product of working with performance athletes?17:17 - Concurrent training, General views on the interference effect and how to most productively manage? How better cardio can actually HELP lifting goals? 23:45 - The benefits of adding cardio to strength training routines32:59 - Programming for VO2 Max43:28 - Mjolnir Intervals (a perfect blend of various time domains for VO2?)51:00 - Breathing mechanics1:00:09 - Using different breath tests (nasal exhale in my program versus the BOLT test?)1:01:40 - How HRV plays into this mix of breathing and recovery1:04:10 - Thoughts on some of the longevity experts’ (Attia, Inigo San Milan) views on using VO2 max and Zone 2 as a reference for CV health and mitochondrial function? Coaching with Aaron ⬇️https://strakernutritionco.com/nutrition-coaching-apply-now/Done For You Client Check-In System for Online Coaches ⬇️https://strakernutritionco.com/macronutrient-reporting-check-in-template/Paragon Training Methods Programming ⬇️https://paragontrainingmethods.comFollow Bryan's Evolved Training Systems Programming ⬇️https://evolvedtrainingsystems.comFind Us on Social Media ⬇️IG | @Eat.Train.ProsperIG | @bryanboorsteinIG | @aaron_strakerYT | EAT TRAIN PROSPER PODCAST
February Q&A | ETP#146
Feb 27 2024
February Q&A | ETP#146
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 hypertrophy? 18:46 - Tips on training for maintenance of muscle? 22:07 - How do you recommend training during Ramadan (fast from sunrise to sunset)24:30 - How to figure out what “works for you”27:44 - Tips for trouble sleeping in a deficit?31:52 - Experience with exertion headaches? Any known workarounds?34:30 - Thought experiment: If you could do only concentrics or eccentrics, which one and why?36:23 - How close to failure do you start a meso for lengthened movements? Still think 4 RIR is good? 41:19 - Is the Sissy leg press a good alternative when you don't have a hack squat?42:49 - Relatively, how important are training blocks vs ongoing autoregulation of fatigue?44:50 - Purpose of warm-up sets beyond lower injury risk? Can you lift heavier if more “warmed up”?48:40 - Would Bryan ever consider going on TRT like Aaron? Why or why not?50:44 - Do fertility concerns play a factor in potentially going the anabolic route?52:53 - Could you finish Leadville 100 in your current form? If so, what time?56:40 - What creates more damage… 3-sec pause lengthened or 1.25 reps?58:40 - Go to lunch/dinner meals?1:01:01 - If natty is “too hard” then why choose settling for anabolic physique competition? Isn’t there a little glory in doing the hard thing?1:06:17 - Does bench angle matter for chest/anterior delts?1:07:22 - How do you not eat 3 hours before bed with edibles? I get munchies and then can’t sleep hungry…1:09:13 - Is there a point at which optimization is in conflict with toughness?1:13:13 - Any updates on misogi 2024?1:14:57 - When does Bryson start his bro split? (what’s the right time to start training?)1:16:15 - How often do you guys Dexa?1:19:37 - Has Aaron picked out the best seated calf raise machine for undefeated gym?1:20:07 - Can easily get 250g protein and 50g fiber with no digestive issues. Is this a problem? (Female)1:21:15 - How would you structure forearm training? Coaching with Aaron ⬇️https://strakernutritionco.com/nutrition-coaching-apply-now/Done For You Client Check-In System for Online Coaches ⬇️https://strakernutritionco.com/macronutrient-reporting-check-in-template/Paragon Training Methods Programming ⬇️https://paragontrainingmethods.comFollow Bryan's Evolved Training Systems Programming ⬇️https://evolvedtrainingsystems.comFind Us on Social Media ⬇️IG | @Eat.Train.ProsperIG | @bryanboorsteinIG | @aaron_strakerYT | EAT TRAIN PROSPER PODCAST
January 2024 Instagram Q&A | ETP#142
Jan 30 2024
January 2024 Instagram Q&A | ETP#142
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 recap on those?22:10 - How much life stress can someone get away with and still make gains, and can we adapt to mental stress?27:47 - Main drawbacks of THC on both body comp and performance?30:26 - What’s the long-term plan with the THC? Glad you’re feeling better!32:18 - How has the weed hiatus affected your training?35:16 - How is Aaron picking equipment for the new gym? Criteria? I love equipment, lol43:12 - How does peri-workout nutrition differ between lifting and cardio? Pre/post/intra?49:50 - How would you structure a back day? Two exercises for lats and two for upper back?51:18 - Heard a podcast with Dr. Stacy Sims about Z5 being better for women in menopause than Z2. Curious about your thoughts?56:51 - What exercises would you do to target the lats, given the recent body of research?59:27 - When does C-bum’s reign end?1:02:25 - What are your thoughts on David Goggins, Jocko etc… and their fitness influence?1:05:22 - What mobility should we be doing that’s not getting hit in your normal lifting routine?1:09:51 - After the one-arm training, then the weed hiatus, what’s the next experiment?1:11:37 - Best way to incorporate refeed days? How many more macros, timing, etc?1:13:49 - Value in setting concrete goals for the year? E.g. bench “X” weight, or just do the best you can every single day?1:16:58 - How did you get into the position you are in today as an online coach? Advice for someone?1:21:35 - Tips on getting back into cardio/lifting after COVID? Stopped all exercise for 2 weeks1:22:47 - How do you increase HRV? Coaching with Aaron ⬇️https://strakernutritionco.com/nutrition-coaching-apply-now/Done For You Client Check-In System for Online Coaches ⬇️https://strakernutritionco.com/macronutrient-reporting-check-in-template/Paragon Training Methods Programming ⬇️https://paragontrainingmethods.comFollow Bryan's Evolved Training Systems Programming ⬇️https://evolvedtrainingsystems.comFind Us on Social Media ⬇️IG | @Eat.Train.ProsperIG | @bryanboorsteinIG | @aaron_strakerYT | EAT TRAIN PROSPER PODCAST
December 2023 Instagram Q&A | ETP#139
Dec 26 2023
December 2023 Instagram Q&A | ETP#139
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 truly inhibit muscle gains? 18:35 - The hard part is “getting started” back into Cardio again? Howwww???22:18 - What’s more important: Absolute Mechanical tension or SFR?27:43 - When training Zone 2, how quickly should you get into that range? 30:55 - If you become a “Leg extension GOD” would that translate to big quads or just big Rec Fem? 34:44 - Does absolute load matter an exercise… for example Deficit Bulgarians vs a Hack or High bar squat? 36:01 - Fasted vs not fasted before a workout: Is that goal dependent, or what’s best?40:31 - Who wins a cage match: Attia or Huberman? 41:46 - What muscle group makes you look the most jacked? Gotta be traps right?42:57 - In your experience, what has led to the best arm growth in your training career? 49:04 - Take what I call the big three off the board:  sleep, movement, nutrition.  What ‘wellness’ practice is the most impactful to you?  (ie sauna, cold plunge, meditation, journaling, etc)55:42 - How do you push past "brain failure"?1:00:50 - Thoughts on training to failure and overall training intensity during a diet phase (12-9% BF) (Male)1:05:26 - In a leg curl, straighten the legs completely, or a tad before to not engage the calf…and sacrifice the stretch?1:09:06 - What to do when you lose the fire to train for weeks/months?1:11:48 - Explain the method/sets/rep-range for a female toning and gaining muscle without gaining “size”?1:15:35 - You and Bryan both clearly push each set and both have great physiques, yet you run high-mid to high volume programs and Bryan runs mid-low to low volume programs? How do you both view the volume discrepancy in light of the fact that you both are still progressing and achieving success?1:21:25 - How many exercises would you program for the lower body in a session? Coaching with Aaron ⬇️https://strakernutritionco.com/nutrition-coaching-apply-now/Done For You Client Check-In System for Online Coaches ⬇️https://strakernutritionco.com/macronutrient-reporting-check-in-template/Paragon Training Methods Programming ⬇️https://paragontrainingmethods.comFollow Bryan's Evolved Training Systems Programming ⬇️https://evolvedtrainingsystems.comFind Us on Social Media ⬇️IG | @Eat.Train.ProsperIG | @bryanboorsteinIG | @aaron_strakerYT | EAT TRAIN PROSPER PODCAST
Thanksgiving Strategies | ETP#136
Nov 21 2023
Thanksgiving Strategies | ETP#136
This episode is titled Thanksgiving Strategies where we cover our approaches to help ensure you don’t end up feeling negatively about decisions made on the upcoming American Holiday. Heads up this part of the episode is covered at the end. The first parts of the episode cover the November Q&A questions we couldn’t fit into last week’s episode.TIMESTAMPS0:00 - Life/Episode Update21:40 - Does Aaron attribute the majority of his deficit to the cardio or his training intensity with Jackson? 30:30 - Tips on managing eating protocols that differ from partners/family’s wishes/needs?39:30 - How to know when it’s time to end a gaining phase?43:35 - With the new research on deloads, have you considered changing the way you program deloads for your group programs? Auto regulation?49:18 - Pros and Cons of Barbell Hip Thrust vs a Plate-Loaded Hip Thrust Machine. Is one better for hypertrophy?53:20 - Thanksgiving Strategy #1: Manage that expectation55:13 - Thanksgiving Strategy #2: Put the extra food to work57:23 - Thanksgiving Strategy #3: Choose your battles1:01:07 - Thanksgiving Strategy #4: Choose which day you will return to your regularly scheduled programming1:03:46 - Thanksgiving Strategy #5: Get walks after big meals Coaching with Aaron ⬇️https://strakernutritionco.com/nutrition-coaching-apply-now/Done For You Client Check-In System for Online Coaches ⬇️https://strakernutritionco.com/macronutrient-reporting-check-in-template/Paragon Training Methods Programming ⬇️https://paragontrainingmethods.comFollow Bryan's Evolved Training Systems Programming ⬇️https://evolvedtrainingsystems.comFind Us on Social Media ⬇️IG | @Eat.Train.ProsperIG | @bryanboorsteinIG | @aaron_strakerYT | EAT TRAIN PROSPER PODCAST
November Instagram Q&A | ETP#135
Nov 14 2023
November Instagram Q&A | ETP#135
Once again it is time for our (mostly) monthly Instagram Q&A episode. We cover 18 questions mostly around training and some personal questions this month. In next week’s episode we will cover 4 remaining questions that we couldn’t fit into today’s episode.How to gauge RIR? I find it so difficult, I just take every set to failure… https://www.youtube.com/watch?v=deDlhPmT2SY https://www.youtube.com/watch?v=EHsW37g2uGU Is there an episode where you provide a breakdown of your race prep? Episode 127 in the last 15-20 min + in the “updates” every week for the 3+ months prior. https://www.youtube.com/watch?v=gAQgLTPMMRoTIMESTAMPS0:00 - Life/Episode Updates14:21 - If I had absolutely no knowledge on short/long resistance profiles etc and just used the popular machines in gen pop gyms (close to failure) instead of training with ETP advice and “optimal” principles, what would be the hypothetical impact on gains, assuming diet, volume etc was the same?20:07 - Can you talk about implementing Oly lifts into your program? What lifts are you gonna do and how (impact on hypertrophy?)24:26 - Need an update on only eating weed? Why do you like Amber beers so much? 25:54 - Is Muscle Overlap a thing? Does this inhibit gains for the arms potentially? 28:33 - How to bias DB Pullovers towards more lats? Any tips to limit that and get more lats? 33:05 - What have you learned so far with your coach?34:40 - How to gauge RIR? I find it so difficult, I just take every set to failure… 41:47 - What do you envision your 2024 split to be between hypertrophy and biking?43:36 - What Bike races do you see in your future? 45:23 - Is Boulder the best 100k person town in the country? 46:00 - Any benefits to RUCKING while walking the dog? 48:08 - Is there an episode where you provide a breakdown of your race prep? 50:00 - Do you think extra cals to a surplus can make up for poor sleep?52:28 - Switch out exercises before they get stale OR milk them all the way to the end and risk some “not-so-great” sessions before realizing they’ve stalled? 58:20 - Thoughts on POWERBUILDING (combining low reps and high reps in the same session)1:00:45 - Should we protract the shoulders/scapula on lat pulldown to increase the stretch?1:03:25 - Would you rather be hungover on a weekday or weekend? How much would you pay for a Philly from your favorite spot in PB right now? 1:04:52 - Volume Question. If straight set reps are 15, 11, 9 - is the third set a waste since it’s more than 5 reps less than set 1. I’m thinking of the effective reps model. Coaching with Aaron ⬇️https://strakernutritionco.com/nutrition-coaching-apply-now/Done For You Client Check-In System for Online Coaches ⬇️https://strakernutritionco.com/macronutrient-reporting-check-in-template/Paragon Training Methods Programming ⬇️https://paragontrainingmethods.comFollow Bryan's Evolved Training Systems Programming ⬇️https://evolvedtrainingsystems.comFind Us on Social Media ⬇️IG | @Eat.Train.ProsperIG | @bryanboorsteinIG | @aaron_strakerYT | EAT TRAIN PROSPER PODCAST
October Instagram Q&A | ETP#130
Oct 3 2023
October Instagram Q&A | ETP#130
This week is our October Instagram Q&A episode and as always we have a gamut of topics to cover. We detail exactly what we both eat in a day, the optimality of a full body versus body part split training for hypertrophy, the impact on stimulus to fatigue ratio for training near failure or to total failure, how to reduce cardio volume while maintaining the higher level of fitness achieved, and much more.TIMESTAMPS0:00 - Life/Episode Updates16:21 - Under what circumstances will training 5x/week get better results than 4x for hypertrophy? 19:57 - How do you plan on dialing back cardio without losing fitness after the race?23:13 - What do you guys eat in a typical day? 29:18 - Do you think life stress can have much effect on building muscle? What are good training arrangements to counteract?35:40 - Does target HR for Z2 decrease when you’re in a deficit compared to maintenance? 38:05 - Optimal way to start programming integrated partials into a specialization cycle for hypertrophy? 41:32 - Can a full body program be optimal for hypertrophy or is a split better, and why?49:42 -  Can you discuss merits of doing 4 sets of one exercise versus 2 sets of 2 different exercises for hypertrophy? Is there a time and place for both? 53:43 - What are you looking forward to most post race? More strength work? Less carbs?56:00] Normal for knees to shake on short pos / beginning of eccentric on leg extensions?57:33 - How to balance cardio for when we go back to a split routine (Bryan’s program)59:42 - How does the pressing angle change relative to the sternum / rib cage for pecs?1:02:17 - Greater fatigue to stimulus ratio going from 1-2 to 0 RIR for isolations vs compounds? Coaching with Aaron ⬇️https://strakernutritionco.com/nutrition-coaching-apply-now/Done For You Client Check-In System for Online Coaches ⬇️https://strakernutritionco.com/macronutrient-reporting-check-in-template/Paragon Training Methods Programming ⬇️https://paragontrainingmethods.comFollow Bryan's Evolved Training Systems Programming ⬇️https://evolvedtrainingsystems.comFind Us on Social Media ⬇️IG | @Eat.Train.ProsperIG | @bryanboorsteinIG | @aaron_strakerYT | EAT TRAIN PROSPER PODCAST