How can tracking food and body weight enhance your fitness journey? What are the proven benefits, and are there potential drawbacks?

In this episode, I welcome back Dr. Bill Campbell, one of the world’s leading experts in exercise science and sports nutrition. If you’re not familiar with Dr. Campbell, he’s the director of the Performance & Physique Enhancement Laboratory at the University of South Florida, a former president of the International Society of Sports Nutrition, and has published over 200 scientific papers on diet and exercise.

He also runs a research review that breaks down scientific papers into simple, practical insights.

In this interview, you’ll learn:

• Why tracking is often misunderstood and criticized

• The proven benefits of tracking calories for weight loss

• Practical ways to avoid the pitfalls of tracking

• How tracking body weight regularly influences results

• Dr. Campbell’s personal experiences with tracking

And more...

So, if you want to understand how food and weight tracking can impact your fitness journey, click play and join the conversation.

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Timestamps:

(00:00) Intro

(06:30) Importance of food tracking

(10:13) Criticism of tracking

(17:20) Meal prep tips

(22:11) Calorie tracking research

(24:36) What tracking means

(25:17) When to track long-term

(31:08) Macro vs. calorie tracking

(37:10) Protein goals vs. calorie limits

(50:30) Tracking body weight

(54:34) Weighing in maintenance

(59:46) Weighing and body image

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Mentioned on the Show:

Bill Campbell Instagram

Bigger Leaner Stronger

Energy Drink

How can being "uncommon" help us overcome challenges and grow personally? How can we build resilience, enhance emotional control, and lead with purpose?

In this interview, I welcome back Mark Divine, a former Navy SEAL, bestselling author, and mindfulness expert, who shares his approach to cultivating mental toughness and inner strength.

Mark dives into strategies to build confidence, develop emotional control, and embrace a warrior mindset for personal growth.

He also discusses insights from his latest book, Uncommon, which offers readers a pathway to greater resilience and purpose.

In this interview, you’ll learn . . .

• How to build emotional control and overcome self-doubt

• The power of intuition in decision-making and personal growth

• Practical daily habits to improve focus, clarity, and resilience

• Methods for breaking negative thought patterns and finding purpose

• Tips for blending mindfulness and discipline in daily life

And more . . .

So, if you're ready to unlock your warrior mindset and gain tools for navigating life’s challenges, click play and join the conversation.

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Timestamps:

(07:58) Thoughts on individualism

(10:23) Aligning heart & mind

(19:00) Turning intuition into conviction

(33:06) Using drugs for spiritual insight

(40:16) Role of intuition

(51:02) Managing emotions

(58:53) Past life trauma's impact on present

(01:00:51) Understanding metacognition

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Mentioned on the Show:

Creatine Monohydrate

Thinner Leaner Stronger

Uncommon: Simple Principles for an Extraordinary Life

In this episode, I discuss strength loss during cutting, how to train with lower back injuries, the ideal body fat percentage for health, nutrition strategies, and lots more.

As always, these questions come directly from my Instagram followers, who take advantage of my weekly Q&As in my stories.

If you have a question you're dying to have answered, make sure you follow me on Instagram (@muscleforlifefitness) and look out for the Q&A posts. Your question might just make it into a podcast episode!

If you like this type of episode, let me know. Send me an email (mike@muscleforlife.com) or direct message me on Instagram. And if you don’t like it, let me know that too or how you think it could be better.

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Timestamps:

(05:41) Communism opinion

(07:26) Regression during a cut

(10:46) Lower back injury

(13:22) Body fat percentage

(14:49) Strength training age limit

(19:50) Daily meal plan

(25:58) Front squat form

(27:03) Reverse dieting

(29:15) Agility after 50

(30:08) Hack squat machine

(31:24) Healthcare system

(32:35) Winter appetite

(33:23) Creatine supplement

(35:19) Bicep injury update

(36:05) EMFs from devices

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Mentioned on the Show:

Creatine Monohydrate

Bigger Leaner Stronger

Plant+

Whey+

In this episode, I talk with Michael, who experienced a life-changing transformation through Legion's coaching service. Michael had always been active, but it wasn't until he hit 245 pounds that he decided to go all in on improving his fitness.

He started following the Bigger Leaner Stronger principles and quickly saw results, but signing up for Legion’s Body Transformation Coaching took it to the next level. With guidance on nutrition, training, and mindset, Michael went from 244 to 214 pounds in a few short months, achieving more than he thought possible.

In this podcast, Michael shares insights into his remarkable journey, including the challenges he faced and overcame. He discusses the importance of expert guidance in optimizing his nutrition and training, and how this led to significant improvements in his overall health.

Michael also reveals the unexpected benefits of his transformation, from increased energy levels to a more positive outlook on life.

Tune in to hear Michael's inspiring story and learn how dedication, combined with professional coaching, can help you transform your body and your life.

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Timestamps:

(06:15) Previous fitness journey

(09:38) Previous weight lifting

(10:08) Mindset and goals

(19:36) Major diet shifts

(26:21) Training routine

(33:34) Cardio routine

(38:19) Supplements

(46:28) Future goals

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Mentioned on the Show:

Stronger Than Yesterday

Whey+

Legion Coaching

What motivates young people? How can we help young adults boost their confidence and self-esteem?

In this interview, I had the pleasure of sitting down with Dr. David Yeager, a leading behavioral scientist at the University of Texas at Austin, who specializes in youth motivation. He shares insights on the psychological traits of young people, how motivation evolves with age, and practical strategies to help them thrive.

Dr. Yeager also discusses his recently released book, 10 to 25: The Science of Motivating Young People, which provides ground breaking insights into effectively engaging and supporting young adults.

In this interview, you’ll learn . . .

• The importance of social status and respect in youth motivation

• Balancing high standards with strong support for optimal growth

• Reframing stress for better performance and success

• Essential mindsets for parents, mentors, and educators to support young people

And more . . .

So, if you're interested in practical strategies for engaging and motivating young minds, click play and join the conversation.

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Timestamps:

(06:22) Kid's psychological peculiarities

(09:38) Importance of status

(13:42) Early social experiences

(18:28) Mindsets of young people

(26:43) Applying the mentor mindset

(32:18) Skill improvement through mentorship

(38:47) Stress management

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Mentioned on the Show:

Stronger Than Yesterday

10 to 25: The Science of Motivating Young People

David Yeager on LinkedIn

David Yeager The University of Texas

Phoenix

In this episode, I discuss the benefits of fasted training for muscle growth, the pros and cons of aggressive dieting, optimal leg day frequency, and lots more.

As always, these questions come directly from my Instagram followers, who take advantage of my weekly Q&As in my stories.

If you have a question you're dying to have answered, make sure you follow me on Instagram (@muscleforlifefitness) and look out for the Q&A posts. Your question might just make it into a podcast episode!

If you like this type of episode, let me know. Send me an email (mike@muscleforlife.com) or direct message me on Instagram. And if you don’t like it, let me know that too or how you think it could be better.

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Timestamps:

(03:06) Russo-Ukrainian conflict opinion

(04:09) Hydrogen water benefits

(05:16) Sea moss supplements

(05:41) Fasted training and hypertrophy

(07:32) Thoughts on Vivek Ramaswamy

(08:58) Bench press form

(09:30) Calorie deficit strategies

(17:26) Using belts for lifts

(18:48) Ozempic thoughts

(21:58) Multiple leg days benefits

(24:33) Elevated heels for squats

(25:48) Minimalist program and arms

(27:56) BPC 157 safety

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Mentioned on the Show:

The Shredded Chef

Whey+

Legion Diet Quiz

Are you passionate about tennis, golf, or martial arts, but hesitant to spend time lifting weights?

In this episode, I welcome back Dr. Andy Galpin. He reveals why recreational athletes should embrace strength training and how it can dramatically improve your game. From preventing injuries to enhancing your performance on the court or course, Dr. Galpin shares practical tips on integrating weightlifting into your routine without sacrificing the sports you love.

As a professor of Kinesiology at California State University, Fullerton, and co-director of the Center for Sport Performance, Dr. Galpin is a leading expert in muscle physiology and human performance. He has extensive experience working with a diverse range of elite athletes across combat sports, team sports, individual sports, and military personnel, including many at the very top of their respective fields.

In this interview, you'll learn . . .

• Why strength training is essential for longevity and overall health
• How weightlifting helps prevent injuries and strengthens soft tissues
• The surprising ways strength training enhances performance in non-explosive sports like gold, tennis and pickleball
• How to improve posture and correct imbalances with strength training
• How to create a custom training plan for your specific needs

And more . . .

So, if you want to understand how strength training can help improve your athletic performance and overall health click play and join the conversation.

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Timestamps:

(11:18) Decision-making pyramid

(17:10) Sleep optimization

(24:08) Weightlifting benefits for recreational athletes

(27:20) Short-term effects of weightlifting

(33:27) Faster recovery

(37:13) Performance benefits

(46:50) Programming tips

(50:05) Movement patterns

(52:22) Injury vs. performance

(55:07) Recovery philosophy

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Mentioned on the Show:

The Little Black Book of Workout Motivation

Pulse

Legion Diet Quiz

Absolute Rest

Vitality Blue Print

Perform Podcast