Advertise on podcast: Eat Train Prosper

In ETP 207 we step through our nuanced approach to determining training volume needs. Emphasizing the importance of context and individual factors that influence how much volume a lifter effectively needs. We highlight our proposed Training Volume Model with four main characteristics: quality of execution, capacity and recoverability, enjoyment and sustainability, and availability. Timestamps: 00:00 Introduction to Training Volume Needs 05:29 Updates on Training Regimens 19:58 Determining Training Volume: Key Factors 32:05 Understanding Muscle Group Volume Needs 47:06 The Importance of Enjoyment in Training 57:14 Specialty Cycles and Volume Management 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 ETP #206 we explore some very plausible ways to defend the Bro Split. Whilst highly criticized in the current landscape of the evidence-based fitness scene there are some practical and enjoyable reasons to experiment and even run your training this way over what could be a very long period of time.  Timestamps: 00:00 Quick Personal Updates 09:58 Exploring the Bro Split vs. Higher Frequency Training 17:46 Long-Term Training Perspectives and Consistency 25:23 Structuring the Bro Split for Optimal Results 25:56 Optimizing the Bro Split 30:45 The Science of Training Frequency 35:58 Genetics and Long-Term Training 39:17 The Bro Split and Enhanced Lifters 42:18 Training Strategies in Bodybuilding 46:19 Personal Reflections on Approaches Over Time 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

Wrapping up 2025 with our final Q&A episode of the year. We’ve got 15 questions answered for you ranging from male and female hormones, 3x weekly programming, whether Ronnie Coleman trained high or low volume, and how we properly differentiate between a warm up set and a working set. A big thank you to all who provide questions and we will see you guys in 2026! Timestamps: 00:00:00 - Celebrating Milestones and Gratitude 00:06:00 - Updates on Life and Training 00:09:18 - Mini cut training principles? 00:10:50 - When Aaron trained at camp recently, did he stick to his low volume program or jump in with the other guys’ training? 00:15:47 - Do you expect to gain muscle and strength on TRT? I gained 6-8 lbs pure muscle in the first 6 months at 200mg/week!!  00:22:04 - What’s your guys’ favorite movement for each muscle group currently?  00:29:06 - Can I use the big three all the time? You always seem to alternate cycles with and without them. Why? 00:31:39 - You also never program workouts with legs 3x/week. Why?  00:34:56 - How to design a 2x/week training program?. How many days a week must one train to make a split “optimal?” 00:39:08 - If a female has sub clinical Test levels, does she really need to supplement? Can she build muscle without it?  00:43:25 - If I do my cardio on a bike, how do I know I’m getting cardiovascular adaptations and not just my heart pumping oxygen to my muscles? I should clarify that I’m not very used to cycling. I use it as a cross-training instead of running. 00:46:10 - Listening to a recent episode of Revive Stronger with Kenny, it seems many top NATURAL pros train low volume to failure. Why is that such a contrast to what’s advised for the gen pop from those doing and communicating research? 00:52:19 - Would you say Ronnie Coleman was a high, medium or low volume type of lifter (per TNF video on youtube)  00:59:43 - How do we set a good standard for what actually counts as a set? Is it sets CLOSE to failure? Or all sets? Or only sets that actually hit failure?  01:01:44 - How do you find quality gyms while traveling? Also, do most gyms have a day pass / drop in rate if you ask? Even if not posted on website?  01:05:46 - What strength number are you most proud of? As in, what lift and how heavy?  01:09:14 - If you’ve been training seriously for like five years but you barely every did direct arm work (no curls or tricep direct work), do you think could still get almost “newbie gains” in your arms once you finally start doing them?  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

Apologies for our 4-week hiatus! This week we step through a recent Hot Take from 3DMJ about whether it’s possible to reach your long term physique goals without tracking your calories, macros, or bodyweight every day. We present our various use cases, how and when might apply specifically to you and your goals. An insightful episode to assist you along your respective journey. Timestamps: 00:00 Welcome Back and Updates 06:13 Travel Experiences and Cultural Insights 10:35 Personal Health Decisions: Starting TRT 18:53 Grand Opening of Undefeated Gym 24:34 Exciting New Opportunities in Bangkok 26:34 Episode Topic: Reaching Physique Goals Without Tracking? 28:44 The Role of Tracking in Nutrition 30:24 Habit Formation and Consistency in Nutrition 32:19 Portion Control vs. Tracking 34:20 The Body for Life Challenge and Its Impact 36:17 The Importance of Structure in Nutrition 38:11 Protein Intake and Long-Term Goals 39:05 Social Situations and Nutrition Challenges 40:51 Cultural Differences in Nutrition Awareness 42:36 The Balance of Nutrition and Training 44:22 Understanding Body Fat Percentages 46:41 Defining Long-Term Physique Goals 48:09 Ambition and Nutrition Control 50:16 The Impact of Weightlifting vs. Nutrition 52:00 The Importance of Training Intensity 54:41 Age and Its Impact on Nutrition Decisions 56:39 Personal Experiences and Long-Term Goals 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 #203 we dig into various recovery modalities, evaluating their efficacy and actual relevance for improving recovery times. Some of the modalities covered in this episode  are infrared and traditional saunas, cold water immersion, hot baths, “active recovery”, yoga classes, compression therapy, manual therapy, sleep monitoring devices, and supplements. We highlight the importance of understanding which modalities are truly beneficial and which are likely overhyped. Timestamps: 00:00 Introduction to Recovery Modalities 12:21 The Importance of Sleep and Nutrition 15:17 Sauna: Infrared vs Traditional 23:21 Cold Water Immersion and Ice Baths 30:22 Hot Baths and Steam Showers 35:37 Active Recovery and Recovery Runs 35:41 Active Recovery: Rethinking Recovery Methods 38:10 The Overrated Nature of Active Recovery 39:29 The Role of Movement in Recovery 40:48 Yoga: A Mixed Bag for Recovery 44:50 Compression Therapy: Benefits and Limitations 47:32 The Efficacy of Manual Therapy and Massage 53:18 Sleep Monitoring Devices: Are They Worth It? 01:00:19 Rest and Sedentarism: Finding Balance 01:03:03 Supplements: Overrated or Essential? 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

Episode 201 is our October 2025 Instagram Q&A and we are discussing various topics in our fitness, training, and nutrition space. 00:00:00 - Personal Updates 00:13:09 - Do you think someone can still get jacked following the health and longevity plan that you and Jordan laid out? 00:18:40 - Can you elaborate on the Beardsley and Jake theory on training each muscle at least 2x/week or else it’ll atrophy within 2-3 days? Eg you must train iliac, lumbar and thoracic lat EACH within the 2-3 day period.  00:23:33 - Which region of the traps do you think is most responsible for a more muscular look and do you think it needs to be trained directly, or will indirect work (such as rows) suffice? 00:28:13 - If I wanted to optimize muscle building, how much running or cycling is too much and may interfere with lower body hypertrophy?  00:33:52 - Are you still updating the Evolved blog?  00:35:22 - Do you think the hip abduction machine is the best way to train that function for hypertrophy?  00:37:49 - Do you still believe that in a deficit it is better to just do steps instead of proper cardio? 00:43:37 - Should you do unilateral exercises whenever possible if you have time? Any benefit to doing bilateral? 00:48:48 - 4 vs 5 days of training per week when weekly volume is equated? What do you think is the sweet spot for experienced lifters with decent strength?  00:50:53 - What is your current favourite exercise or physical activity, the thing you look forward to the most in your week? 00:54:20 - Heels elevated squats - What kind of stance? LIke narrow slant board? Cyclist squat? 00:55:47 - Can I do a trial of TRT just for a few weeks to see if I notice anything positive without ruining my natural production long term?  00:58:47 - What would be the minimum effective dose of cardio volume to not go backwards? Never been a big cardio guy, so just trying to be healthy.  01:00:55 - Do you have any direct experience or know anyone with experience with the Freak Athlete extension for quad/ham curl? If so, worth considering for the home gym?  01:02:54 - If you are natural, what would be the highest frequency of legs/glutes that you would do in a week (to recover adequately)  01:05:29 - How has the alternating lower/upper 3x/week been working for you?  01:06:46 - Is there such a thing as true weight loss resistance if tracking accurately?  01:10:54 - What’s the bare min for daily fat intake while cutting? Different for lifestyle vs competitor?  01:15:10 - Is there any benefit to finding and staying at the top end of the maintenance range?  01:16:44 - Stress, sleep and water. How much of a difference do they actually make on body comp? 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

ETP 201 is a catch-up episode after our three-week hiatus, discussing personal life updates, including a wedding and house hunting in Utah. We dive into Aaron’s emotional experiences of the wedding day, and reflections on health and fitness post-wedding. We also touch on new training methods, goals, and future plans for the evolution of Bryan’s fitness programs, emphasizing the importance of enjoyment and movement quality. Timestamps: 00:00 Welcome Back 02:43 Travel Adventures and Wedding Preparations 05:44 The Wedding Experience 08:26 Post-Wedding Reflections and Moving to Utah 11:15 House Hunting in Utah 13:40 Training and Gym Experiences 16:42 Health Updates and Future Plans 32:08 Optimizing Health and Longevity in Limited Time 36:10 The Five Buckets of Fitness 41:14 Creating a Balanced Training Program 46:38 The Importance of Enjoyment in Training 51:48 Personal Training Insights and Adjustments 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 milestone episode 200 we reflect on Aaron's first bodybuilding season, and Aaron shares insights on his experience. We cover Aaron’s Pro Show in Hong Kong, the challenges he faced, and the lessons learned about nutrition and gear. The conversation also touches on upcoming life changes, including Aaron's wedding and plans for the future, emphasizing the importance of confidence and taking risks in pursuing one's passions. Timestamps: 00:00 Celebrating Milestones and Reflections 09:22 Aaron's Bodybuilding Journey 18:20 The Pro Show Experience 26:53 Insights on Gear and Training 42:30 Upcoming Life Changes and Future Plans 50:56 Reflections and Advice for the Future 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 ETP199 we are talking how to most effectively transition out your bulk or gaining season and into your calorie deficit or shredding season. With the additional wrinkle of really pushing your deficit to achieve a truly defined lean physique. We address your psychological challenges, timing, and how to properly orchestrate deficits. Additionally strategies for  maintaining training intensity while adjusting volume and finally highlighting the most common pitfalls to avoid during your cut. Timestamps: 00:00 Transitioning from Bulk to Cut 12:12 Understanding the Psychological Transition 24:19 Timing and Strategy for Deficit 30:36 Setting Your Deficit Course 35:25 Achieving a Lean Look: Muscle vs. Body Fat 42:30 Training Adjustments During a Cut 49:13 Volume Reduction and Training Intensity 55:44 Common Pitfalls in Dieting and Cardio 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

Bryan shares his recent birthday experience and its impact on his training. Aaron discusses his upcoming pro debut and the challenges of weight management. The importance of personal goals in fitness and how they affect motivation. Brian's return to deadlifting after an injury and his training strategy. Aaron's experience with weight loss leading up to his competition. The significance of emotional well-being in training and competition preparation. Discussion on the practicality of different training methodologies. The impact of body weight on performance and health. Aaron's plans for post-competition training and lifestyle changes. Reflections on the balance between strength training and cardio. Timestamps: 00:00 Introduction and Personal Updates 08:59 Training and Nutrition Plans 18:13 Preparing for the Pro Show 27:35 Post-Show Plans and Future Goals 31:28 Fertility Restoration and Personal Goals 33:19 Muscle Fiber Specific Training: The Beardsley Model 45:29 Balancing Training Approaches and Personal Goals training, nutrition, bodybuilding, mens physique, weight management, mens fitness goals, strength training, active lifestyle 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 ETP197, we dive into a full-spectrum Q&A for August 2025. We catch up with a few personal updates, then tackle a range of topics. Technique, cardio planning, adjusting nutrition from labs, sleep strategies, protein intake, and current theories on intra-week atrophy. We explore the growing popularity of Hyrox and much more this month.  Timestamps: 00:00:00 - Personal Updates 00:05:38 - How deep should we go on a fly-type movement for the chest? 00:09:00 - As an avid runner, I’m having soft tissue issues and plan to switch to bike for a while. How should I go about creating a 3x/week cardio plan? 00:13:26 - Are you guys making any changes to your diet after reviewing your blood work a few weeks ago? 00:15:10 - What are your best tips for improving sleep and how bad would sleep have to be before you go explore alternative approaches, like sleep studies, exogenous hormones etc…  00:20:53 - I understand the whole 1g of protein per lb of BW thing, but does that change in a cut vs bulk? People say you can’t overeat protein but what actually happens?  00:25:06 - If I want to construct a program that has different movements for the same muscle group across 3 different sessions, how can I know I am training the same muscle fibers with these varied movements and not cause atrophy?  00:32:01 - If I wanna do the new Bryan’s program, are there swaps for home gym?  00:32:58 - How to approach single arm training when there is a strength discrepancy?  00:36:30 - What’s the obsession with Hyrox these days? 00:41:14 - When it comes to hypertrophy, how useful are really low reps, like sets of 2-3? 00:44:29 - After taking 8 weeks off due to a bad back injury, my strength came back rapidly and ultimately surpassed my prior levels. How? 00:47:11 - Any hypertrophy benefits to doing reverse hypers?  00:48:33 - 2x vs 3x frequency? Is 3x really worth it?  00:49:46 - What’s your next experiment?  00:52:29 - Is Hybrid training just old school strength and conditioning?  00:54:48 - Can you discuss who might benefit from using a weight vest? 00:57:44 - What could I expect from maingaining? 01:00:57 - What are your opinions on intensifiers like drop sets, rest pause, etc. 01:02:49 - Can you explain the difference between the lateral raises and the Y raise? 01:04:37 - What to adjust in a deficit when you start to lose muscle and gain some body fat according to an InBody? 01:08:35 - Ideal rate of change for a lifestyle client looking to lose fat and knowing when to make the calorie or cardio adjustment? 01:12:26 - Electrolytes for those of us that train in a hot environment? 01:14:25 - Ideal lean building phase rate of gain for an enhanced lifter's first cycle? 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 Eat Train Prosper #196, we talk with Connor St. Jean, a WNBF Professional Bodybuilder and Online Physique Coach, about his experiences in Natural Bodybuilding, recent competitions, and the particulars of contest prep. We discuss the evolution of natural bodybuilding federations, common misconceptions specifically about natural bodybuilding, and the importance of truly being in contest shape. Connor shares about prep pacing, cardio strategies, nutrition, and the psychological aspects of maintaining physique post-competition. We wrap up with the conversation with some input on movement quality, Connor’s tips for chest pressing mechanics, and his immediate future contest plans. Timestamps: 00:00:00 Introduction to Connor St. Jean 00:03:01 Connor's Journey into Bodybuilding 00:05:51 Natural Bodybuilding Federations 00:08:59 Misconceptions About Natural Bodybuilding 00:11:54 The Evolution of Conditioning Standards 00:14:50 The Balance of Conditioning and Muscularity 00:17:41 Insights from Recent Competition Prep 00:20:40 Cardio and Training Strategies in Prep 00:23:32 Nutrition Strategies for Contest Prep 00:26:36 Final Thoughts on Natural Bodybuilding 00:33:29 Managing Volume and Fatigue in Bodybuilding 00:42:10 Caffeine and Stimulant Strategies During Prep 00:53:44 Post-Show Recovery and Future Plans 01:00:16 Improving Chest Development Through Better Pressing Mechanics 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 ETP #195, we break down Aaron’s journey to earning his IFBB Pro Card. From the adrenaline of show day to the quiet low points that hit once you see your competition. We share exactly what went into Aaron's prep: the training, the posing grind, and the mental side of the equation that makes or breaks a successful stage outcome. We follow this up with a deep dive into our most recent sets of blood work. Bryan walks through his latest lab results and some health markers he’s watching closely, and then Aaron pulls back the curtain on his own labs and how PED usage ties into the bigger health picture. We wrap with some honest reflection on chasing elite goals without losing sight of longevity. Timestamps: 00:00:00 Celebrating a Milestone: Aaron's Pro Card Achievement 00:09:48 The Emotional Rollercoaster of Competition Day 00:20:23 The Art of Posing: Confidence and Technique 00:29:44 Blood Work Insights: Balancing Health and Lifestyle 00:31:01 Bryan’s Blood Work Review 00:31:08 Cholesterol and Cardiac Health Insights 00:35:00 Understanding Inflammation and CRP Levels 00:35:55 Blood Sugar and Insulin Resistance Concerns 00:39:01 Kidney Function and Creatine Impact 00:40:42 Thyroid Function and Hormonal Balance 00:43:42 Hormone Panel Analysis and Estradiol Levels 00:48:50 Complete Blood Count and Immune Function 00:51:13 Dietary Impact on Uric Acid and Kidney Health 00:53:46 Fatty Acids and Omega-3 Index 00:55:38 Vitamin Levels and Sun Exposure Effects 00:57:16 Aaron’s Blood Work Review 01:01:38 Reasons for Elevated Creatinine 01:05:26 Aaron’s Comically High Estradiol 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 #194, we discuss the challenges and adjustments that new and expecting parents may face regarding their nutrition, training, and recovery. We emphasize the importance of establishing routines, setting realistic goals, and maintaining positive communication between partners. The conversation covers practical strategies for meal prepping, finding time for exercise, and prioritizing mental health during the earliest periods of parenthood. Timestamps: 00:00 Introduction and Updates 21:54 Navigating Changes as a New Parent 26:28 Navigating the Early Days of Parenthood 30:28 The Role of Fathers in Newborn Care 33:27 Meal Planning and Nutrition Post-Birth 43:27 Establishing a Morning Routine for Mental Health 47:26 Training and Recovery After Baby's Arrival 53:32 Navigating Sleep Patterns as New Parents 54:55 Understanding Minimum Effective Dose in Training 57:25 Adapting Training Approaches for Different Children 01:02:38 Transitioning to Home Workouts During COVID 01:08:49 The Importance of Family Time and Individuality 01:09:13 Setting Realistic Goals in Parenthood 01:15:32 Finding Balance and Perspective in New Parenthood 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 ETP193 we dive into a variety of topics from our Instagram followers for our June 2025 Instagram Q&A episode. We’ve got a 90 minute episode jam packed with 20 questions ranging from nutritional approaches, training specifics, to starting your own coaching brand. Advice if you were a coach working under an existing coach brand, but will be starting your own coaching business?What are the things it actually takes to “stay lean” (approx 12% BF for a male) year round. How much activity per day/week, and what kind of nutritional guidelines and structures need to be in place?How high relative to your shin should the back foot elevation be for Bulgarian Split Squats?Can people still grow muscle mass with an epigastric hernia if lifting heavy isn’t allowed? How?What are the differences between Paragon and Evolved, if any?What are typical BF %’s for male & female when “toned” or “ripped”?Bryan mentioned in his stories that he’s a big fan of pre-exhaust. Could you explain why you like it and how you use it?Are there any instances where you find intermittent fasting useful? It is my preferred way of eating but I don’t know if there are downsides for both a deficit or trying to build muscle?Can you explain why you like to program with RIR decreasing from week to week through the meso? The argument for keeping it consistent (for example 1-2 RIR week to week) is that the progress is more objective and no blurred diagnostics.One week 4 of a 5 day, full body, 1 set to failure program. Weights, reps are going up each week. Feel great, not run down. I have noticed my arms look flatter? Is that just the result of eating less food? I can’t imagine I’m losing muscle if my lifts are getting better.Since there are diminishing returns for additional sets performed of a certain exercise, is it better to perform less sets but a great number of exercises? Or vice versa?I am wanting to see my 6 pack muscles more how do I know if I need to lose more body fat or do more weighted ab exercises to build those muscles?If we can’t build muscle in a cut and are trying to just maintain, how come it isn’t recommended to do lower volume or the least amount needed to maintain?Curious about both your hydration, how many oz do you drink daily on avg?How much does being in Zone 2 really matter? Going above it ruins the purpose?Whatever happened to your Tongkat Ali experiment?Do you think there’s individual variance among people regarding who can go all out to failure and those who cannot?How much time do you spend in a week across all activities? What does the week look like?Best ways to improve running form for lifters?What running workout type moved the needle most for you? 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