Bryan Boorstein - Podcast Details

Shows

Eat Train ProsperFebruary 2025 Instagram Q&A | ETP#18300:00:23 Who was the better CrossFitter? Bryan or Aaron? 00:01:47 What are the prime muscle-building years, and how precipitous is the drop off as you age? 00:05:12 What’s your average maintenance diet look like? Can you walk through a typical grocery haul for a week.00:11:32 What do you think about RFK? 00:16:23 Do you think whey protein powders have merit? Do you think you can build muscle in a low-carb state if you’re eating a ton of protein?00:18:26 Aaron mentioned using the RP hypertrophy app. Any update? 00:20:42 What are differenc...2025-03-041h 15

Eat Train ProsperSeptember 2024 Instagram Q&A | ETP#169It is once again time for our Monthly Instagram Q&A episode. September 2024 edition. This month we cover 18 questions. Notable highlights are a protein bar that might actually be worth giving your macros, and combating overwhelm from all the new content constantly released from the evidence based community. Thanks for listening!Published research that was referenced in this episode:https://pubmed.ncbi.nlm.nih.gov/36754062https://pubmed.ncbi.nlm.nih.gov/34100789https://pubmed.ncbi.nlm.nih.gov/36178597Timestamps:00:00:00 Intro & Updates00:12:20 -What are your views on the cost/benefit...2024-09-241h 22

Eat Train ProsperOur Current Goals and Training | ETP#155Join us as we delve into some of our current goals; in regards to training and other tangential goals. Aaron discusses his much anticipated Men’s Physique prep, while Bryan discusses his updated training approach for bike season, and a new project on Instagram. Bryan has started a new page that is autobiographical in nature, following his lifting journey from youth to current. @a_lifters_life_storyTIMESTAMPS0:00 - Life/episode updates7:33 - Bryan’s new Instagram page: @a_lifters_life_story19:22 - Aaron’s plan on competing in men's physique in the NPC IFBB 2024-05-2159 min

Eat Train ProsperN1 Hypertrophy Camp; Spring Training Programs | ETP#150Episode 150 centers around Bryan’s recent weekend at the N1 HQ for Hypertrophy Camp with numerous experiments exploring “lengthened exposures” and training density. We think that you will find some of the outcomes here rather thought provoking, as did we. Bryan wraps up the episode expanding upon Episode 143, where he turned a version of his 10 Exercises for Life into a twice weekly program he will run this Spring as he again shifts his training prioritization towards a cardio focused modality.Bryan’s Referral for N1 Events and Courses:https://n1.education/n1-events/ref/boorsteinTIME...2024-03-261h 09

Eat Train ProsperOur Favorite Rep Schemes | ETP#149This week we dive into some of our favorite rep schemes that we use either personally, in our own program design, or more commonly with clients. Bryan has laid this episode out in three sections: Hypertrophy, Strength & Strength Endurance and lastly Metabolic.TIMESTAMPS0:00 - Life/episode updates16:28 - Starting with Hypertrophy34:58 - Moving on to Strength & Strength Endurance43:25 - Lastly, MetabolicCoaching 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 Programm...2024-03-1959 min

Eat Train ProsperOur Supplement Stacks | ETP#148In this episode we break down our respective supplement protocols that we each take daily. This came in as a question from our February Q&A episode that we felt would most appropriately be covered in a full episode. Please note that the majority of what we discuss in this episode applies contextually to ourselves at the current time. You should not blindly follow anything we are currently using.LEGION CODE: BRYAN Provides 20% off your first order, then additional bonus points and discounts on future orders.TIMESTAMPS0:00 - Life/episode updates 17:16...2024-03-121h 02

Eat Train Prosper10 Exercises for the Rest of Your Life | ETP#143If you could only do 10 exercises for the rest of your life, which would you choose? That is the question we have been tasked with answering today. What’s cool is we landed on many of the same exercises OR very slight variations based on our individual preferences. 10 exercises to stay as jacked as possible for as long as possible. Here we go!TIMESTAMPS0:00 - Life/episode updates 23:39 - If you could only do 10 exercises for the rest of your life, what would you choose?25:21 - The first exercise that Bryan and Aaron both agr...2024-02-061h 02

Eat Train ProsperDecember 2023 Instagram Q&A | ETP#139Welcome 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...2023-12-261h 26

Eat Train ProsperBryan’s Post-Race Recap | ETP#132Last weekend Bryan wrapped up his 50 mile bike race in Utah which he has been working towards for numerous months now. We recap his awesome first timer performance and he shares notable moments from the race, his lessons learned, and what lies ahead for him with new cardio pursuits.TIMESTAMPS0:00 - Life/Episode Updates15:37 - Race recap: Bryan's initial plans18:04 - Bryan learns more about drafting23:34 - How Bryan fueled his performance26:27 - Now, the race begins30:53 - The Dino Breeding Grounds36:15 - Pushing through the final three miles39:20...2023-10-171h 02

Eat Train ProsperDeep Dive into our Current Training & Nutrition | ETP#106In episode 106, we discuss our current workout routines and experimentations. Bryan talks about his nine-day split and his specialization on quads and shoulders. He also shares details of training only one arm for six months and his plan to compare the strength and muscle mass of both arms at the end of the experiment. Aaron shares his current training routine, his recent gym change, and calorie surplus strategy.We also briefly cover the potential impact of cardio on muscle mass and using a DEXA scan to evaluate body comp changes post the 6 month one-arm only training experiment...2023-03-0758 min

Eat Train ProsperThe Cardio Episode - Zone 2 and Zone 5 | ETP#104Over the past few months we have been loosely flirting with some of our own more recent experiences with incorporating cardiovascular training into our predominant resistance training. With this episode Bryan walks us through the two “zones” of cardiovascular training you may wish to consider incorporating and how to most-optimally incorporate these types of sessions whilst minimally impacting the adaptations from your strength training. 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 Trai...2023-02-211h 07

Eat Train Prosper2022 Year In Review | ETP#98After a week off, we have a number of big updates. Bryan discusses new programs starting in January on “Bryan’s Program” as well as new cycles across the Paragon family of programs. Then Aaron drops an amazing new service/product he’s been working on with Jackson Peos. The main topic for the day is a review of some things we’ve changed our minds on this last year. These are not necessarily things where we completely flipped 180 degrees, but more like an updated perspective. Topics include reverse dropsets, lengthened bias approaches, cardio, metabolic cycles, and training vo...2022-12-271h 03

Eat Train ProsperOur Favorite Movements Per Body Part | ETP#90What are our all-time favorite movements for each muscle group and why?It’s been a while since we covered something like this back in episode #70 which was our favorite supersets per body part. So this one will be a little different.This is a banger of an episode that will be very informative. We cover our favorites, why each is our favorite, and then for most situations provide a secondary for when a particular piece of equipment may not be available.Thanks for listening! Here are Bryan's Favs:...2022-10-251h 19

Eat Train ProsperNutrition Through The Years | ETP#87Following up on episode #86 from last week looking back through the years of our time spent lifting weights, this week we have a very similar episode but instead covering what our nutrition has looked like throughout different phases.I think this episode can be of a lot of help to see that we both had large periods of where our nutrition was far from perfect and how we evolved independently to find ourselves where we currently our today with similar approaches to eating.As always, thanks for listening! ✌️Coaching with Aaron ⬇️...2022-09-2752 min

Eat Train ProsperTraining Career Hindsight Wisdom | ETP#86If you could do the training career all over again, with your current knowledge, how would you do it?A deep, thought-provoking question that had been sent in that we wanted to give a full episode to cover in depth. We are definitely in the midst of a very interesting time in the world of lifting weights and the minds and science being given to training. Looking back on 20+ years spent training, how would we change things, if at all?Thanks for listening! ✌️Coaching with Aaron ⬇️https...2022-09-201h 04

Eat Train ProsperAugust Q&A Part 2 | ETP#85This week we have part 2 of our August Instagram Q&A that we didn’t quite have enough time to cover last week. Covered in this part two follow-up:1. Is there evidence suggesting that some whole foods are better than shakes?2. Thoughts on nutrition protocol for high school wrestlers? 4 months of 1.5% BW loss per week.3. During bulk do we need to decrease fibre from fruits/veggies because of high carbs?4. Is there a difference between optimal nutrition for longevity vs. strength training?5. Can only sleep if I’m dead tired. Do you have...2022-09-131h 01

Eat Train ProsperAugust Instagram Q&A | ETP#84The (mostly) monthly Instagram Q&A episode is here for August. We had a lot of fun running through these questions and were really able to provide quality contextual feedback and solutions to the following questions.Have you tried the lengthened drop sets as their own set? i.e. taking a full rest before the set? 5 weeks post cut, 12 lbs up, but can't lose weight on lowest calories of cut. Metabolic adaptation tips? If you could do the training career all over again, with the current knowledge, how would you do it? You seem to always do leg ext...2022-09-061h 05

Eat Train ProsperMilo Wolf: Range of Motion for Hypertrophy | ETP#83This week on the podcast we have Milo Wolf. Milos is currently in the process of completing his PhD in Range of Motion for Hypertrophy. This is a very hot topic right now in the lifting world and what an opportunity we have to talk with someone so well versed in the specifics of the current literature around this. Listen up if you’re looking to improve optimality in your quest for gains.Thanks for listeningCoaching with Milo ⬇️https://wolfcoaching.net/ IG | @wolfcoach_Coaching with Aaron ⬇️ht...2022-08-301h 04

Eat Train ProsperAugust Updates | ETP#82During this week’s episode, we cover details about our own personal nutrition and training-related periodizations. Diets are ending, outlooks for upcoming training programs, and what we are excited to explore with these. If you would like an inside look into what and why we are planning for ourselves this episode is for you. Thanks for listeningCoaching with Aaron ⬇️https://strakernutritionco.com/metabolic-performance-protocolDone For You Client Check-In System for Online Coaches ⬇️https://strakernutritionco.com/macronutrient-reporting-check-in-template/Paragon Training Methods Programming ⬇️https://paragon...2022-08-2358 min

Eat Train ProsperMaking Sense of the Effective Reps Model | ETP#81In today’s episode Bryan and Aaron have an honest conversation about some of the ambiguity sometimes found even in evidence-based research info. Specifically, surrounding the stimulating/effective reps model for hypertrophy.It appears that multiple experts looking at the same exact data sets will come to varying versions of conclusions. Which can then become very confusing for the lifters and hypertrophy-seekers downstream of this information. We weigh in on some of the more seemingly conflicting points and provide our ultimate takeaways to help you maximize your pursuit of gains without incurring extraneous fatigue.2022-08-161h 11

Eat Train ProsperFinding Personal Balance in Pursuit of Goals | ETP#80This week’s episode is about finding that proverbial middle-ground or “balance” for each of us. One of the most common misunderstandings for many attempting dieters, new lifters, their significant others and family members is being limited to black and white thinking.In this episode, we use a swinging pendulum as a metaphor to walk through spending time at both “extremes” before settling into a balanced middle ground.Give this one a listen to better help understand the roles seasons and cycles of periodization play in helping you find that balance for yourself.2022-08-0957 min

Eat Train ProsperKassem Hanson: Interpreting Muscle Length Research ⎮ ETP #79This week we have Kassem Hanson back on the podcast to graciously shine a light on the state of what the current literature suggests for training at short and long muscle lengths.Kas covers variance in the degree of lengthened position in biarticular vs monoarticular muscles, theoretical and practical benefits for maximally training the lengthened position, and reasons you should also still train in the shortened position, and plausible roles of titin in the three-filament model on increasing mechanical tension.Put on your thinking caps for this one. You’re going to need it. 🤓2022-08-021h 34

Eat Train ProsperJuly Instagram Q&A ⎮ ETP #78Our (mostly) monthly Instagram Q&A episode is here. This is another really fun Q&A episode with fun questions from Instagram. Here are the top 10 questions covered in this episode.How to do a strength phase to support hypertrophy How would you fuel and plan around hiking a 14er?Which is better for Hypertrophy, DBs or cables? How do you avoid burnout as a coach? 12+ years into coaching and struggling with this. The ratio of lengthened to shortened per muscle group? How do you measure effective reps 23% BF and female. How to decide to bulk or cu...2022-07-261h 10

Eat Train ProsperDealing with Injuries ⎮ ETP #77Unfortunately along your fitness/training journey dealing with an injury is something that you are almost guaranteed to have to deal with. Dealing with many between the two of us over the years we’ve put together some approaches (both mental and physical) for navigating minor and more serious injuries in a productive manner that helps you recover from them as quickly as possible, whilst making the best use of the non-injured parts of your body. Which often is quite a lot!Thanks for listening! Coaching with Aaron ⬇️https://strakernutritionco.com/met...2022-07-191h 01

Eat Train ProsperBryan’s Post-Photoshoot Discourse⎮ ETP #76Heads up! In the introduction of this episode, we were planning a conversation around dealing with training injuries and setbacks. But as our conversation unfolded there was a lot of great context in the conversation on the backend of Bryan’s recently wrapped up calorie deficit and photoshoot.Specific periods of nutritional periodization such as dieting to uncommonly low levels of body fat and attempting to game time a physique for a photoshoot provide excellent opportunities to have conversations about the intricacies of approaches and execution.In next week’s episode, we will release the epis...2022-07-1250 min

Eat Train ProsperEvidence, Anecdote, & Personal Preference | ETP#75Today’s episode topic is all about how we approach coaching clients, and in what ways we account for these three components: evidence-based, personal preference, and anecdote. Do we tend to use all three equally? Or do we put more credence in one more?We break this topic into our two main pillars, of course, training and nutrition. And detail our coaching approaches respectively for each.This episode ends up being a very productive and insightful conversation into the limitations of applying some research, and the power of anecdote and preference when you’re finding your...2022-07-051h 03

Eat Train ProsperPhysiological vs. Psychological Signals to Deload | ETP#74We kick off this week’s episode of Eat Train Prosper with Bryan detailing some of the challenges this diet has presented him. Then, we move into some not-so-commonly discussed factors influencing when you might take a deload. Psychological fatigue versus waiting for a loss of performance.We also talk a little bit about approaches for ending “very hard” sets. Grinding through reps vs. cutting a rep once momentum stops and leveraging lengthened partials. Then we wrap up with some points around the various utility shortened overload movements can have outside the context of maxi...2022-06-281h 06

Eat Train ProsperTop 5 Tips for Gaining Muscle | ETP#73This week on the podcast we are covering our top 5 important aspects to consider implementing to create the most productive gaining period you possibly can. We go into depth on the reasoning behind each of these top selections and important considerations for each. This episode ranges from gaining based on your training age, how much muscle you are attempting to put on, what changes to your training would be more practical during gaining, and what you should be considering from a nutrition standpoint to make the most out of the months ahead. We also sprinkle into this episode some...2022-06-211h 01

Eat Train ProsperJune Instagram Q&A | ETP#72This week we are back with another monthly edition of the Instagram Q&A episode format. This is definitely a favorite recurring format that we will continue to do. The questions covered this week:Training with slow perfect reps with stretch/contract versus fast explosive reps with more weight?What courses do you feel a trainer should do or the best ways to educate himself?Do you think there is a per-session training stimulus that must be achieved within that given in order to see gains in hypertrophy? For example, is it possible...2022-06-141h 16

Eat Train ProsperWhen Nuance Might Not Matter | ETP#71This is a bit of a different episode. We take a devil’s advocate stance to where nuance simply might not matter. It’s an introspective conversation exploring the simple question of, “What if this all doesn’t actually lead to more hypertrophy?” That question becomes an interesting conversation for sure.Thanks for listening!Coaching with Aaron ⬇️https://strakernutritionco.com/metabolic-performance-protocolDone For You Client Check-In System for Online Coaches ⬇️https://strakernutritionco.com/macronutrient-reporting-check-in-template/Paragon Training Methods Programming ⬇️https://paragontrainingmethods.comFollow...2022-06-071h 10

Eat Train ProsperFavorite Supersets For Each Body Part | ETP#70What started out as an Instagram Q&A box question has become a full-length pod episode where we walk you through some of our mechanical tension / same muscle group superset pairings. We get into the contexts for which each pairing may be most appropriate and some of the deciding factors that went into our choices. Thanks for listening! Coaching with Aaron ⬇️https://strakernutritionco.com/metabolic-performance-protocolDone For You Client Check-In System for Online Coaches ⬇️https://strakernutritionco.com/macronutrient-reporting-check-in-template/Paragon Training Methods Programming ⬇️https://parago...2022-05-311h 12

Eat Train ProsperUpdates Galore | ETP#69Today’s episode is jam-packed and full of updates. It’s been a few weeks and there has been a lot going on between Aaron heading to the other side of the world, Bryan breezing through his diet to previous diet low weigh-in numbers and a brand new hypertrophy cycle. The episode is sprinkled with insights of self-reflection, training realizations, and an aside about when dieting may actually be good for you?!Thanks for listening! ✌️Coaching with Aaron ⬇️https://strakernutritionco.com/metabolic-performance-protocolDone For You Client Check-In System for Online C...2022-05-241h 12

Eat Train ProsperGoing From Advanced to Elite | ETP#68Today we have Alberto Núñez on the podcast and we have a follow-up episode to last week’s episode talking about going from Advanced to Elite. Berto is a professional natural bodybuilder and one of the head coaches at 3D Muscle Journey. He provides us with some of his personal and coaching insights into what physical and mental commitments are required to really push yourself to the next level.Thanks for listening! ✌️Coaching with Aaron ⬇️https://strakernutritionco.com/metabolic-performance-protocolDone For You Client Check-In System for Online Coach...2022-05-101h 16

Eat Train ProsperGoing From Intermediate to Advanced| ETP#67What are the key factors to break past the intermediate lifter phase? It seems that many get stuck in the lifetime intermediate stage. So, how do you go from intermediate to advanced?In today’s episode, we break down this very question. We approach this question from various aspects both inside and outside of training. In addition to providing our personal anecdotes which have helped us breakthrough that intermediate plateau. We also provide some of the pitfalls of why some never do.Thanks for listening! ✌️Coaching with Aaron ⬇️https://strakernut...2022-05-031h 00

Eat Train ProsperEndgames| ETP#66This week on the podcast we get into some recent updates for Bryan’s end of systemic metabolic training as he shifts into a local metabolic phase. Aaron shares a (likely) final update on his lower back injury. Then the conversation shifts into our respective “Endgames.” The short, medium, and long term goals for our times spent in the fitness industry at large, and what we hope to provide back to a space that has given us both so much value in our lives.Thanks for listening! ✌️Coaching with Aaron ⬇️https...2022-04-2652 min

Eat Train ProsperTaking Ownership of Your Own Health | ETP#65This week on the Eat Train Prosper podcast: taking ownership of your own health. Bryan and Aaron go into some details of a recent set of labwork from Bryan. Aaron covers some interesting findings of Bryan’s Testosterone levels, and we explore potential reasonings as to why and why not this might matter. Aaron shares thoughts around why it’s important to take ownership of your own internal health and to get things looked at. We share our anecdotal findings of subjective positives of the recent Metabolic Training we are both currently performing. Then we...2022-04-191h 13

Eat Train ProsperWinning Hyper Trophies w/ Jordan Lips | ETP#64Today we have an episode featuring Jordan Lips. Jordan is an online fitness and nutrition coach who does a fantastic job at balancing the optimality with the practicality of situations. His Instagram exercise breakdown demonstrations are some of the best you’ll find on the gram. Today we dive into Jordan’s background, how he ended up in the coaching space, his advice on running group coaching programs at scale, big considerations to take when piecing together your home gym, and some nuance around quadriceps training (of course.) Thanks for listening! ✌️Coaching with Aaron ⬇️https...2022-04-121h 27

Eat Train ProsperMetabolic Training | ETP#63We kick off today’s episode with a small fix to an answer we provided during episode #61 Q&A regarding adding additional sets as a method of increasing stimulus. We also touch on RP’s “Compound-Isolation Sandwich Training” and decide whether cycling carbohydrates during periods of overfeeding has applicable utility.In coordination with the upcoming Evolved and Paragon training cycles that Bryan provides, we cover what you need to know about metabolic training, whether systemic or local. And how these might be incorporated into your training.Bryan Updates: 1. Diet starting 2. Metabolic Cycle (discuss later in...2022-04-051h 06

Eat Train ProsperHow long can you be in a deficit | ETP#62Following up on episode #60 (Prepping Your Summer Shredz) we have a long format conversation exploring the various lengths at which a calorie deficit might be most appropriate for you based on:The ambition of your goalsYour current proximity to said goalsThe hierarchy of importance of where this fits into your lifeIts potential impacts on others How much your health stands to benefit from a deficit (or potential lack thereof)And a few special uses casesIf you’ve been enjoying the show and getting practical value out of it, we would appreciate a shar...2022-03-2945 min

Eat Train ProsperMarch 22 Instagram Q&A | ETP#61This week is our March edition of the Instagram Q&A format. This is a popular monthly episode format, so we will continue delivering these. If you ever want to get your question featured on the podcast please reach out to Bryan or Aaron directly on Instagram. This month's questions…Do you think there is a rationale to limit the number of fats and/or carbohydrates per meal to a certain number?Do you consider adding a set for an exercise as a way to “increase stimulus?”What is the difference in stimulus between doing a rear delt pulldo...2022-03-221h 03