Muscle for Life with Mike Matthews - The Best of Muscle for Life: How to Stay Lean, How Much Cardio You Should Do, The Self-Made Myth

Episode Date: December 3, 2020

I’ve recorded hundreds of episodes of Muscle for Life on a huge variety of things related to health, fitness, and lifestyle, ranging from the basics of diet and exercise like energy and macronutrient balance and progressive overload and training frequency and volume to fads like the ketogenic and carnivore diet and collagen protein to more unfamiliar territories like body weight set point and fasted cardio. Some episodes resonate with my crowd more than others, but all of them contain at least a few key takeaways that just about anyone can benefit from (that’s what I tell myself at least). And as cool as that is, it poses a problem for you, my dear listener: Ain’t nobody got time for that. Well okay, some people do make the time to listen to most or even all of my podcasts, but my wizbang analytics tell me that while many listeners tune in on a regular basis, they don’t catch every installment of Muscle for Life and thus miss out on insights that could help them get a little better inside and outside the gym. People have also been saying they’d like me to do more shorter, multi-topic episodes, like my Q&As. And so I got an idea: how about a “best of” series of podcasts that contains a few of the most practical and compelling ideas, tips, and moments from my most popular episodes? This way, people who are new to the show can quickly determine if it’s for them or not, and those who enjoy what I’m doing but don’t have the time or inclination to listen to all of my stuff can still benefit from the discussions and find new episodes to listen to. So, in this installment of The Best of Muscle for Life, you’ll be hearing hand-picked morsels from three episodes: 1. Marc Perry on How to Stay Super Lean Year Round (Without Hating Your Life) (Originally published July 18, 2018) 2. How Much Cardio You Should Do (and How Much Is Too Much) (Originally published April 3, 2019) 3. Motivation Monday: Beware the “Self-Made” Myth (Originally published August 27, 2018) And we’ll be starting with number one, Marc Perry on how to stay super lean year-round. 5:44 - Marc Perry on How to Stay Super Lean Year Round (Without Hating Your Life) 16:03 - How Much Cardio You Should Do (and How Much Is Too Much) 24:16 - Motivation Monday: Beware the “Self-Made” Myth --- Mentioned on The Show: Shop Legion Supplements Here: https://legionathletics.com/shop/ Want free workout and meal plans? Download my science-based diet and training templates for men and women: https://legionathletics.com/text-sign-up/

Hello, and welcome to the latest and greatest episode of Muscle for Life. I'm Mike Matthews, and thank you for joining me today. Now, I have recorded hundreds of episodes of Muscle for Life, and I've talked about a huge variety of things related to health, fitness, lifestyle, mindset, ranging from the basics of diet and exercise like energy and macronutrient balance and progressive overload and training frequency and volume to fads like the ketogenic and carnivore diet and collagen protein to more unfamiliar territories like body weight set point and fasted cardio. And some episodes resonate with my crowd more than others, but all of them contain at least a few key takeaways that just about anyone can

benefit from. At least that's what I tell myself. That's what helps me sit down in the chair every day and do this. And as cool as that is, it poses a problem for you, my dear listener, especially if you are new here. And that is, ain't nobody got time for that. We're talking about probably a thousand plus hours of content at this point. And while some people actually do make the time to listen to most or even all of my podcasts, my whizbang analytics tell me that while many listeners tune in on a regular basis, they don't catch every installment of Muscle for Life and thus they miss out on insights that could help them get even just a little bit better inside and outside the gym. Because if you just get a little bit better consistently enough, that can add up to big

results in the long run. And people have also been telling me that they would like me to do more shorter, multi-topic episodes like my Q&As and Says You episodes. And so I got an idea. How about a best of series of podcasts that contains a few of the most practical and compelling ideas, tips, and moments from my most popular episodes, going all the way back to the beginning. This way, people who are new in particular can quickly determine if this is the droid they're looking for, if this podcast is for them or not. And then

those who are regulars and enjoy what I'm doing, but just don't have the time or inclination to listen to all of my stuff. And I do understand that. I don't take it personally. You can also then benefit from the discussions and the episodes that you are not listening to in full. And you can also find new episodes to listen to without having to give an hour of your time to determine whether it was worth it or not. So here we are with the best of muscle for life. So in this 10th installment of the best of muscle for life, you will be hearing handpicked morsels from three of the most popular episodes I have recorded. The first one is an interview I did with Mark Perry from builtlean.com on how to stay super lean year round without

hating your life. That's a key point. And that interview was originally published on July 18th, 2018, in case you want to go back and listen to the whole thing. And then you're going to hear the highlights from a monologue I recorded called how much cardio you You Should Do and How Much Is Too Much. And that was originally published April 3rd, 2019. And last is a Motivation Monday episode, a monologue called Beware the Self-Made Myth. And that was originally published on August 27th, 2018. Also, if you like what I am doing here on the podcast and elsewhere, definitely check out my sports nutrition company, Legion, which, thanks to the support of many people like you, is the leading brand of all natural sports supplements in the world. and dose in every product is backed by peer-reviewed scientific research. Every formulation is 100% transparent. There are no proprietary blends, for example, and everything is naturally sweetened and flavored. So that means no artificial sweeteners, no artificial food dyes, which may not

be as dangerous as some people would have you believe, but there is good evidence to suggest that having many servings of artificial sweeteners in particular every day for long periods of time may not be the best for your health. So while you don't need pills, powders, and potions to get into great shape, and frankly, most of them are virtually useless, there are natural ingredients that can help you lose fat, build muscle, and get healthy faster, and you will find the best of them in Legion's products. To check out everything we have to offer, including protein powders and protein bars, pre-workout, post-workout supplements, fat burners, multivitamins, joint support, and more, head over to www.buylegion.com, B-U-Y legion.com. And just to show how much I appreciate

my podcast peeps, use the coupon code MFL at checkout, and you will save 20% on your entire first order. So again, if you appreciate my work, and if you want to see more of it, and if you also want all natural evidence-based supplements that work, please do consider supporting Legion so I can keep doing what I love, like producing more podcasts like this. Okay. So let's start with highlights from the first episode featured in this episode. And that is the interview I did with Mark Perry on how to stay super lean year round without hating your life. So let's get to the specifics. So like, where are you at right now? And if you've just been where

you feel, have you been in where you are now for a period of time or have you cut even leaner recently? And what are those specifics look like in terms of calories, macros, the type of foods that you eat, the type of exercise that you do? And also, how does that work in terms of a social life? You know, eating out parties and so forth? Absolutely. I mean, those are all it's a lot of great questions. I think, kind of starting with I'm trying to think like, where we start, I think, essentially, we have like three kind of categories we start. I think essentially we have like three kind of categories here. We've got exercise, nutrition, lifestyle. I think starting with exercise, um, I do kind of three full body strength training, uh, kind of workouts a week.

And these workouts tend to, in general, I call them strength circuits. They tend to be, um, you know, only like 25, 20, 30 minutes, but I do pretty intense training. So for example, I don't know if you've heard of a workout called simple and sinister, a guy named Pavel Satsulin created it, but basically, I'll do 100 kettlebell swings in five minutes, basically 10 on my right 10 on my left every minute. And then I'll do a Turkish get up, you know, five Turkish get up to my right, five Turkish get up to my left. It takes, that takes about another 10 minutes, the entire training session, the actual workouts, 15 minutes, but I've essentially lifted, you know, like I do,

I use a 70 pound kettlebell, by the way, to do that workout. So I'm basically lifting, you know, what is it? It's like 7,000 pounds in five minutes, right? If I'm doing 100 kettlebell swings in five minutes. So anyways, I guess what I'm saying is like, my full body training, like workouts, they tend to be pretty intense. And that is kind of definitely has an impact on how my physique looks. So I do that a few times a week. So Monday, Wednesday, Friday is when I do my full body strength training. On Tuesday, I do yoga, hot yoga. I know you're a fan too, because that really helps open up my body. On Thursday, I do like a cross training type of thing where I'll just go for a run. I moved to Santa Monica recently, so I go on the beach.

And then on Saturday, I'll either do yoga or some more cross training. And then on Sunday, I'll do a hike. But the idea is I try to stay as active as I possibly can. And so that's kind of like an overall- That's a key point, actually, just to emphasize is a lot of activity. That's one of the key things. If you want to stay lean year round, you are going to have to be very active just because you're going to need the additional energy expenditure if you want to eat a halfway reason, like an amount of food that isn't just punitive.

Totally. And one kind of, one more kind of quick thing. And by the way, in terms of my kind of workout structure, as you can, I think sense from how I described it, it's pretty well balanced. You know, it's like, I'm not just doing one thing or the other thing. I try to make it more balanced. I think as I've gotten older, I think that's become more important. And then kind of one more kind of quick thing to recommend, uh, mentioned about the exercise. I also do every morning. I do like a daily bulletproofing routine. I used to call it my morning mobility routine, but now I call it daily bulletproofing. It kind of motivates me even more. And I also do a little bit, you know, it's like a little bit of kind of core and glute work, and then also some mobility. And the idea

is it just makes me more resistant. And I imagine it also helps a little bit with the kind of calorie expenditure. So that's, that's like an overview of my exercise. So that's basically the nutrition is again, I just keep it kind of, I basically have a template that I follow. And this is essentially what I've done with my own kind of like fitness programs I've developed is essentially get people to kind of buy into this like concept of a template and concept of like fitness programs I've developed is essentially get people to kind of buy into this like concept of a template and concept of like, Hey, choose two to three breakfast, three to five lunches, three to five dinners, and just kind of stick with them and kind of plan ahead as to, okay, how many calories, protein and carbs is in each one. So you, and just stick with it.

So that's kind of what I recommend people do. And so that's kind of the nutrition. Let me ask before we move on. So, so where are your calories at approximately? Obviously you're not weighing and measuring everything because you did that at some point to understand. I'm sure we've, I mean, anybody that's gotten really lean has weighed everything they've eaten every day at some point. So where are your calories at and how do your macros generally break down? Um, so where are your calories at and how do your macros generally, uh, break down? Yeah, it's, it's, it's a, it's a great question. And I, I did it, you know, I, like, like you said, I certainly went through a phase where like I knew precisely everything, like the, the number of protein carbs and fat.

And I kind of went through that phase, which is, I would say it's a prerequisite to be able to do what you're doing now. Right. Cause if you didn't, if you didn't go through it, you wouldn't know. I mean, now you just know almost subconsciously, probably the foods that you able to do what you're doing now right because if you didn't if you didn't go through it you wouldn't know i mean now you just know almost subconsciously probably the foods that you like to eat you know how much you should be eating without even thinking about it because you know that if you were to double that portion like that doesn't look right you know that you couldn't tell exactly how many calories is there but you're like yeah that's too much i just know that's too much and i i think that that's very fair for sure. And I'm just thinking here in terms of,

yeah, like the number of calories, I'm probably at somewhere around like 2,300, 2,400, but it can be even lower, but I'd say probably 2,300, 2,400. In terms of protein, carbs, um in terms of protein carbs kind of fat breakdown it's probably around like 30 40 30 i'm guessing um so like i that way i think it was a kind of like high protein again relative to what you know the government recommends whatever like definitely high protein um moderate carb and kind of moderate fat it's kind of yeah that's kind of what it looks like. And something else that might stand out to people is it sounds like there's no sugar. There are no treats at all. Great question.

I don't do too much sugar just because of all the things that I can eat, I think sugar is just bad. I just don't like it. Like as in, I think it's bad for the body to have too much sugar because you know even four grams of sugar is essentially one teaspoon of sugar and and i you know i'm sure you've seen this like i got to go to some of these like kind of health conferences and stuff maybe these organic treats and everything's organic and raw and quote-unquote healthy they've got like 30 grams of sugar in like a bar.

And I'm just like, there's nothing healthy about that. You know what I mean? So I tend to avoid, it's funny. It's actually a really great point, Mike. I'm really happy you brought that up because like when I look at something, I'm about to eat it, like the nutrition facts, like that's the first thing I look at is what's the sugar? Like, is there a lot of sugar? If there's a lot of sugar, I just, I don't have it. Something on else that's worth mentioning is in going out and eating in restaurants is if you want to stay really lean, you really can't have, I mean, forget cheat days. That can be a disaster. Sure, you can have cheat meals, free meals, normal meals, whatever you want to call them, be a disaster. Sure. You can have cheat meals, free meals, normal meals, whatever you want to call them, but they have to be within reason or you will notice the change. You, you will gain

fat back. Uh, you, you might be surprised at how quickly you can, you can notice a difference from just a few, you know, several thousand calorie days. Um, it doesn't have to be from the whole day. It can be from a single meal. That's easy to do, at least for me in a restaurant. If I go and just, I'm like, I don't have to eat to, I can eat to 60 or 70%. And, but it could be thousands of calories depending on what I'm eating. And so I don't know if you experienced that, but I definitely have when I've, you know, stayed super lean for, for months at a time, I had to basically do kind of what you're talking about.

I kind of stick to my plan at all times. Um, cause I, cause, cause the reality is every, every, anytime I would go to a restaurant and if I really to eat a lot, uh, I would notice a little bit of a difference. And that means, okay, sure. You can go into a deficit for a few days and get back to where you want to be. Yes, that's fine. But that's just the reality of it. You cannot go, uh, and, but that's just the reality of it. You cannot go and just kind of turn it loose a few days a week and stay super lean unless of course you are like a swimmer or something and you just swim for seven hours a day. Right. Right. I mean, that's what happened when I was a college athlete. I literally ate whatever I wanted and it was just disgusting food. Looking back, if I knew what I knew now, I would have been a better athlete. I just would would just would have. Um, but anyways, like then once I got into

finance and I was sitting down all day long, that's when like, I literally gained 30 pounds in like three months. It was just because you're eating. Yeah. Your habits were, uh, engineered to your previous. Exactly. Exactly. So I guess, you know, you know, if, if you just, as you, as you know, of course it's, it's ultimately it's ultimately comes down to kind of the calorie balance. I mean, if you're just eating way more calories in your expending, I mean, it's just, you're going to gain weight. And I think when you have those like three meals a week, or days a week, where you're just eating a ton of food, it's most likely you're going to add some, some fat. And one more kind of quick thing I don't think we touched upon is alcohol. I mean, one of the biggest challenges I find with guys who, you know, kind of are unable to get to that next level is alcohol. Because there's something strange about alcohol in that even if someone drinks a little bit, it just affects their physique and affects how they look.

And I don't know if you've come across this yourself, you know, working with, with people and with clients, but, uh, I think alcohol is definitely the biggest challenge. It's not even eating too much. Just there's something about alcohol that, um, inhibits people's, um, uh, I guess people lose control of their basic, uh, desire to want to stay lean, right? Because if you drink a little alcohol, then you start eating more food and it's just kind of this chain of events. But anyways, I think alcohol is one of the biggest challenges guys face to kind of getting to that next level and staying super lean. So that's it for the snippets from the interview I did with Mark Perry on how to stay super lean year round without hating your life. Again, that was originally published on July 18th, 2018, in case you want to go back and listen to the whole thing. And let's move on now to the second episode featured in this best of muscle for life. And that is a monologue I did called how much cardio you should do and how much is too much.

That is a monologue I did called how much cardio you should do and how much is too much. How much cardio should you do? And my answer is pretty simple. You should do as much cardio as it takes to achieve your health and fitness goals and no more. And it shouldn't be so much that it significantly impairs your physical performance, your recovery, or your health. And if that sounds overly cautious to you, I understand. I'm making cardio sound kind of like a medicine that you have to carefully dose to beat the disease without wrecking your body in the process. And that metaphor is a bit extreme, but there is something to be said for it. For example, research shows that endurance athletes are generally at a higher risk of heart dysfunction than the regular non- running public. And the older these athletes get and the more miles they log, the worse the problem

gets. Studies have also shown that marathon runners can develop more arterial plaque than sedentary non-runners, which of course increases the risk of stroke and dementia. There's also the not-so-fun fact that the more cardio you do, the more stress you place on your body. And if you take that too far, you can wind up in a state of chronic overtraining, you could say, chronic stress where your body simply can't adequately recover from your workouts. And finally, if you hang out around dyed-in-the-wool endurance athletes for a little bit, not even that long, you will quickly notice how many of them have trouble with their knees, their backs, their hips, their tendons, their bones. And I understand that the research that I'm talking about is epidemiological and cannot establish causation, but simply indicate correlation. And I'm also

referring to some anecdotal evidence as well. I understand that. And so of course, my point isn't that doing too much cardio can kill you, but the reality is if your goal is simply to look good, to feel good, to be healthy and vital and so forth, doing more cardio and more exercise in general for that matter is not always better. Yes, moderate amounts of exercise and moderate amounts of cardio can definitely improve your health and well-being, but too much impairs it. What is the right stuff when it comes to cardio and weight loss? Well, as I mentioned, I myself do no more than a couple hours of cardio per week when I'm dieting for fat loss. And I recommend the same thing for you, but there's a bit more to that.

Because when it comes to losing fat, not all types of cardio are created equal. The type that you see most people doing is called low intensity, steady state cardio or LISS, L-I-S-S. And it involves longer periods of low intensity activity like walking, jogging, or biking. And LISS is not bad. It can definitely help you lose fat, but it is very easy to out-eat and it burns less and less energy over time. And in many people, it also stimulates their appetite. That's why I am a big fan of high-intensity interval training or HIT HIIT, which involves alternating between periods of high-intensity all-out exertions and low-intensity interval training, or HIIT, which involves alternating between periods of high intensity, all-out exertions, and low-intensity rest periods. And yes, that's harder than LIS,

but it's also far more rewarding if your goal is to lose fat as quickly as possible. A number of studies have shown that shorter sessions of high intensity cardio result in greater fat loss over time and significantly greater than longer low intensity sessions. In fact, one study that was conducted by researchers at the University of Western Ontario found that doing just four to six 30 second sprints burns more fat over time than 60 minutes of inclined treadmill walking. And that's impressive because even when you factor in the rest periods in between the sprints, you're talking about a relatively short workout. You're talking about no more than 15 minutes beats 60 minutes of walking for fat loss. Research also shows that high-intensity

interval cardio is particularly good for getting rid of that stubborn belly fat that everybody hates so much, mostly due to improved blood flow to the region, as well as the dangerous accumulations of visceral fat. fitness folk shun cardio. First, because they just dislike it. But second, because they do believe that it has an almost mystical power to just shrivel up the muscle and sap strength. And while it's true that doing too much cardio can definitely, and it does, it does get in the way of muscle and strength gain. That's been shown in a number of studies. But what about small amounts of cardio? What about like what I'm doing right now, an hour per week? Well, while cardio can definitely get in the way of your body's muscle building machinery, it can also help. And that is one of the reasons why I am always including a little bit of cardio in my routine. And there are three primary ways that cardio can help you build and retain more muscle.

I won't go into all the details here. I think it would probably make for a good standalone podcast. So I'll make a note. But the three primary factors are cardio can improve muscle recovery, improve your body's metabolic response to food, and help keep up your conditioning, which makes the transition from a lean bulk or a gaining phase to a cutting phase easier on your body. And again, I'll dive into the details in a separate podcast, but to just quickly touch on them, as far as muscle recovery goes, this mostly comes down to increasing blood flow, which of course improves the delivery of nutrients and the removal of waste. And as far

as your metabolism and how your body responds to the food that you eat, cardio improves your body's insulin sensitivity, which is how well it responds to the signals from insulin. And research shows that it does so in a dose-dependent manner, meaning the more cardio you do, the more benefits you get. And improving insulin sensitivity or maintaining high levels of insulin sensitivity is good for muscle growth because the more sensitive your muscle cells are to insulin, the better your body can deliver nutrients to them, nutrients that are needed for getting bigger and stronger, of course. And that's why research has shown a correlation between general insulin sensitivity and muscle

gain. So the more insulin resistant somebody's muscle cells are, the worse their results are going to be from their resistance training. And as far as cardio and conditioning go, the point here is really just to prevent the shell shock that many people experience during the beginning of a cut, especially if they're adding cardio after not doing it for a long time. And another interesting point is research shows that cardio helps our bodies better retain their ability to oxidize fat, to burn fat. And that of course is useful when we are cutting. And that's it for a few of the high points of that episode. Again, it was called how much cardio you should do and how much is too. Again, it was called How Much Cardio You Should Do and How Much Is Too Much. And it was published back on April 3rd of 2019

in case you want to go find it and listen to the whole thing. And that brings us to the final stretch of this episode. Highlights from a monologue I recorded called Beware the Self-Made Myth. If you like what I'm doing here on the podcast and elsewhere,

definitely check out my sports nutrition company, Legion, which, thanks to the support of many people like you, is the leading brand of all natural sports supplements in the world. The Grant Study is one of the longest-running observational studies ever conducted. It began in 1938 and has followed the lives of 268 Harvard undergraduate men for 75 years, measuring an astonishing number of psychological, anthropological, and physical traits ranging from personality type to IQ, ranging from personality type to IQ, drinking habits, family relationships, and even hanging length of his scrotum. You never know what the data might reveal. This project was undertaken to determine what factors contribute most to human well-being, and George Valent, who directed the study for over 42 years,

published its most striking findings in his 2012 book, Triumphs of Experience. Among them are the obvious, alcoholism is incredibly destructive, the encouraging, moderately intelligent people have the same earning potential as highly intelligent folk, and the peculiar, politically left-leaning men tend to be more sexually active later in life. The crown jewel of the entire endeavor, however, is the single factor that appears to be most powerfully correlated with flourishing, the warmth of your relationships. The 75 years and $20 million expended on the grant study points to a straightforward five-word conclusion, Valant says. Happiness is love. Full stop.

The men who scored highest on measurements of warm relationships earned more money than those who scored lowest, achieved more professional acclaim, and experienced less anxiety, dementia, and other disorders. Valant's best advice to all of us who want to be healthy and happy, then, is to cultivate positive and meaningful relationships. This conclusion has been supported by other research as well. For example, a study conducted by scientists at the University of Michigan looked at 270,000 people in nearly 100 countries and found that while both family and friends are associated with happiness and better health, as people got older, the health benefits remained only in those who had strong friendships. Even Arnold Schwarzenegger has said he couldn't have made it as a bodybuilder, actor, businessman, and politician without all the help he received from many people at every

point in his journey. You can call me Arnold. You can call me Schwarzenegger. You can call me the Austrian oak. You can call me Schwartzy. You can call me Arnie. But don't ever, ever call me the self-made man, he said in his 2017 commencement address at the University of Houston. The whole concept of the self-made man or woman is a myth. He went on in that speech to share parts of his story that you don't hear in motivational monologues and biographical sketches. Arnold's mother tutored him through school. His father taught him how to play sports and develop discipline. A lifeguard taught him how to do his first chin-up. Coaches taught him weightlifting and powerlifting. Fitness magnate Joe Weider brought

him to America and gave him a place to live. Men and women patiently gave him acting, voice, English, speech, and accent removal lessons. Studio executives, producers, and directors found roles for him. Teams of specialists worked tirelessly to make him look and sound great on the silver screen. And Jay Leno helped him announce his candidacy for the governorship on his late night show. So this is why it is important for all of us to recognize. And this is why I tell you on every step of the way, I had help, Arnold said. And the reason why I want you to understand that is because as soon as you understand that you are here because of a lot of help, then you also understand that now is time to help others. That's what this is all about.

You've got to help others. Don't just think about yourself. Help others. I couldn't agree more. You wouldn't be reading this book if I hadn't received the help, directly or indirectly, of literally thousands of people. Researchers, writers, readers, followers, colleagues, friends, and family, to name a few. To say nothing of all the people who have helped me get into a position where I could write the book in the first place. I scoff at the notion of being a self-made man. I was taught at an early age that no matter what you want to do, don't try to go it alone. You won't get very far. Most of us assume that people achieve success and then start giving back, Dr. Adam Grant said in a 2013 interview in Scientific American.

But what if the opposite is true? Could it be that giving first actually leads people to succeed later? Dr. Grant provides a thoughtful answer to that question in his 2013 book, Give and Take, where he explains why some of the most successful people in not just business but life in general are in fact classic givers, people who genuinely try to help those around them. Use this insight to your advantage. Every aspiration of yours is going to require help from others, which means you will always have opportunities to give back. If you can find joy in that reciprocation and strive to give more than you take, you will become what Dr. Grant refers to as a giver, and your chances of personal success and satisfaction

will increase markedly. An easy way to incorporate this into your daily routine is to recruit a friend or friends to work out with you. You will all benefit from this in several ways. You'll be there to spot each other and help improve each other's technique. You'll provide each other with accountability and external motivation. You'll help each other stick to your diet and exercise programs better. You'll help each other push harder in your workouts. You'll help each other have more fun in your workouts. Okay, so that's it for the takeaways from Beware the Self-Made Myth. And that was originally

published on August 27th, 2018, in case you want to go hear the whole thing. And that also brings us to the end of this episode. I hope you liked it. Thanks again for joining me today. And if you did like it, you are definitely going to like what I have in store for you for the rest of the month. I have another Q&A. I have a monologue specifically for women, the four best workout splits for women. I have an interview I did with a buddy of mine, Michael Chernow, successful entrepreneur and media personality and allaround good guy, as well as another installment of Says You, another Q&A, and much more. Please do leave a quick review on iTunes or wherever you're listening to me from in whichever app you're listening to me in, because that not only

convinces people that they should check out the show, it also increases search visibility, people that they should check out the show. It also increases search visibility and thus it helps more people find their way to me and learn how to get fitter, leaner, stronger, healthier, and happier as well. And of course, if you want to be notified when the next episode goes live, then simply subscribe to the podcast and you won't miss out on any new stuff. And if you didn't like something about the show, please do shoot me an email at mike at muscleforlife.com, just muscle, F-O-R, life.com, and share your thoughts on how I can do this better. I read everything myself

and I'm always looking for constructive feedback, even if it is criticism, I'm open to it. And of course you can email me if you have positive feedback as well, or if it is criticism. I'm open to it. And of course, you can email me if you have positive feedback as well, or if you have questions really relating to anything that you think I could help you with, definitely send me an email. That is the best way to get ahold of me, mikeatmustfullife.com. And that's it. Thanks again for listening to this episode, and I hope to hear from you soon.