Best protein powder, signs of overtraining, laws for happy living, and more…

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Hey, welcome to the muscle for life podcast. This is Mike Matthews from muscle for life. com. And in this podcast I want to go over a few things. I want to go over a protein powder. Particularly like which is because a question I get asked often, which is the best protein powder for building muscle.

I want to talk about overtraining because a lot of people try to push through overtraining by training more or they don’t realize they’re overtraining and it can cause some pretty annoying issues if you don’t recognize them for what they are and handle them correctly. And then finally I want to talk about what i’m going to do in these podcasts is i’ll talk about two or three different fitness health and fitness related things.

And then one kind of just general life success kind of subject on my website, I write a few articles a week. I usually actually end up posting about an article a day. Most of it is health and fitness, but then one of the articles is related to, it could be, business type stuff or achieving goals or whatever, just [00:04:00] something not totally health and fitness related, but relevant to Just doing better in life.

So I figured, people seem to like those articles, so I figure I’ll do the same thing in the podcast and mix it up in the end of the podcast and talk about something just not health and fitness related. Let’s get started with the question, what is the best protein powder for building muscle?

I get asked this very often. And the first thing that you should know about protein powders and building muscle is that you don’t need a protein powder to build muscle. You don’t need protein supplements to build muscle. Of course you need to eat enough protein but supplements are not a must.

Vital necessities. They’re convenient and I actually do recommend protein supplements for that reason. I use them myself, but most of my protein that I eat every day comes from whole food. So speaking of whole food first, the best forms of protein for building muscle in terms of whole food are stuff like chicken, turkey red meat.

I prefer leaner cuts personally. Fish, eggs, and dairy. Those are probably your best sources of protein. Plant sources are not [00:05:00] bad. And I do get a fair amount of protein every day from plant sources, mainly from vegetables. And also from, I don’t eat very many grains, but sometimes I’ll have some grain like protein.

stuff, like quinoa or I will have some brown rice now and then, but I usually don’t eat very much wheat just because the general quality of wheat here in the United States is just terrible, and if I eat wheat, like a couple servings of wheat a day for a few days my stomach will start to bother me a little bit, I’ll look bloated, feel bloated I’ll get constipated.

So I actually stay away from wheat, generally speaking. I’ll have some here and there. If you’re vegetarian, your best options are stuff like eggs low fat cottage cheese is great. I like Organic Valley. I like the taste of it a lot. I just put some salt and pepper in it. It’s it tastes pretty good. Low fat kind of European style yogurt, like Greek yogurt.

I like Faye spelled F A G E, F A G E. They have a zero percent that, I like that if I’m going to go to one of these frozen yogurt places, I like the tarts more I like plain yogurt and Faye’s is [00:06:00] very good for their zero percent is no fat. But pretty creamy actually.

And their 2 percent is a little bit of fat. I think it’s 5 grams per cup, which is very easy to work into your, to your daily, numbers. And I think it tastes very good. Very creamy for just 2 percent fat. And then their total, which is like 10, 10 grams fat per cup, I think, is delicious.

But eh, it’s a little bit, depending on what I’m doing with my diet I usually don’t eat that. So yeah, so Greek yogurt is great. Very high protein, by the way. Like a cup of Greek yogurt is like I think it’s like 23, 24 grams protein, which is crazy for, zero, that 0 percent FIA is like zero fat, two or three carbs, 20 something, maybe five carbs 20 something protein.

So it’s a great snack, tastes good. If you want to sweeten it a little bit, you can put some honey in it or some agave tastes good in it as well. So yeah that’s another good source. And then temp is a decent source tofu. There’s. So I wouldn’t recommend eating a lot of soy.

I would recommend limiting soy intake. The science is a little bit hazy, but there is research indicate that regular consumption of soy [00:07:00] for us guys can just mess with our testosterone levels, lower our T and raise our estrogen. Quinoa, I already mentioned that, it’s a good vegetarian source of protein.

Of course, it’s very carb dense because, it is a carb, but it has, I believe, a cup of quinoa. I want to say it’s somewhere around 10 to 15 grams of protein, so it’s not bad. Almonds as well, they have a lot of fat, but it’s healthy fat. I get I have a couple tablespoons of almond butter a day. It’s one of the sources of fats that I really like, it tastes good.

A little bit of protein as well. Rice has some protein. Beans have some protein. The thing is with plant sources is obviously you’re not gonna find a high protein, low carbohydrate, low fat option. Usually the plant sources of protein are high carbohydrate or high fat with some protein.

So it can be hard to balance. Your daily macros if you’re a vegetarian, but you can do it by using dairy, by using eggs, and by using a protein supplement, which of course we’ll get to in a second which one I like although, I, [00:08:00] my, my protein supplements I use are just whey and egg, but if I were to use a vegetarian Or it’s really actually a vegan protein.

I’ll tell you which one it’ll be in a second. One thing also to know is that there are claims out there, you’ve probably heard this before, that certain sources of protein, like plant sources in particular, are not complete proteins and that you have to combine them in weird ways. to form complete proteins.

And this has been completely debunked years ago by research conducted by MIT. I’ll actually link an article down in the description where I talk about this if you want to go look at the study. But where they showed that’s not true. that all like plant sources of protein, they’re complete proteins, they have all the essential amino acids that our body needs, but they have them in different amounts.

So certain vegetable sources are better than others. That is true. Because, for instance the amino acid leucine is particularly important to us weightlifters because research has shown that it directly stimulates protein synthesis. So that’s one of the reasons why whey is very popular in the bodybuilding world.

is because it has a lot of leucine in it so [00:09:00] certain plant sources of protein would be lower in leucine and then of course there are other very important essential amino acids as well. So where plant, where combining plant sources of protein would make sense would be just to make sure that you’re getting enough of the essential amino acids, but you’re going to be getting some regardless.

That said, just to, just so you know, in case you’re wondering, the two in the world of vegan bodybuilding, vegetarian bodybuilding the way of the vegan vegetarian world is a combination of pea protein and brown rice protein because they complement each other nicely. Their amino acid profiles complement each other nicely.

Where I believe, P is high in leucine, if I remember correctly, and it’s lower in one or two others, and brown rice is lower in leucine but higher in the ones where the P protein is deficient. So when you put them together, you actually have a pretty nice blend, and both of those proteins are absorbed fairly well by the body, and that’s another issue that you have to just be aware of with proteins, is that [00:10:00] certain proteins are absorbed better Then others, meaning that, when that when the body you eat the protein, it breaks down amino acids, how many of those amino acids actually make it into the bloodstream and are able to be used by your body to build muscle and repair tissues and whatever.

That’s where plant proteins also run into some issues. like hemp. Hemp is a popular plant protein, but research has shown that it just is not absorbed well by the body at all. If I remember correctly, it’s somewhere 40 to 50 percent or so of like you, you eat, a hundred grams, I’d be a lot of it.

Let’s say 50 grams of hemp protein. Your body is only able to use, it’s a range, obviously, I remember correctly. If I remember correctly, it’s 40 to 60 percent or something like that of what you’re eating. Whereas something like beef would be in the seventies to eighties, right? Whey is even higher, I believe.

I think whey is upwards of 90%. Egg is very high. Dairy is very high. So that’s also, animal based proteins have that advantage over plant proteins as well. They’re just better absorbed by the body. But don’t think that means that as a vegan or as a vegetarian that you can’t build muscle.

[00:11:00] You can. You just have to be, The meal planning is just a little bit more complicated or you just have to, I wouldn’t say it’s more restrictive. You just have to be a little bit more deliberate with what you’re eating and plan it out. You don’t want to just wing it as a vegan or vegetarian.

It’s much harder. So I also wish I should probably just touch on this. It’s really, it’s a myth, but it’s a common advice or common knowledge out there that the body can only absorb X number of grams of protein per meal. That’s a common claim. Some people will say it’s 20, some people will say it’s 30.

Some people say it’s higher, whatever. And I’ll link an article I wrote on it in the description below if you want to really dive into this, but I’ll just summarize it here and tell you that the body, your body can absorb a lot more protein in one meal than you might think. When you eat protein, research has shown, when you eat food, research has shown that it moves, the food moves through your small intestine where the nutrients are absorbed in different speeds.

It depends on how quickly the body can absorb what you ate. [00:12:00] Carbohydrates can be absorbed fairly quickly so they can move more quickly through the small intestine. Whereas protein, it does take longer. Because your body, you eat it, it goes in the stomach, it starts getting broken down, the amino acids then are absorbed through the walls of the small intestine into the bloodstream.

That process is slower. Your body can only absorb, can only extract so many grams of amino acids per hour, into the bloodstream. But what research has shown is that the body’s smart. It doesn’t just rush, if you’re, if you This much amino acids it doesn’t just rush it all through and then try to, whatever it gets, and it just wastes the rest.

It actually can slow down the movement of those amino acids through it, so it can absorb, or at least try to absorb everything that you ate. If, the reality is if I weigh about 192 pounds or so Given that body weight, and I talk more about the research in the article if you want to go see it.

It’s fairly safe to assume that I could probably eat upwards of 100 grams of protein in one meal and my body would absorb [00:13:00] it. It might take it six hours to do it. But I wouldn’t lose, it’s not like I would lose, 30, 40, 50 grams of that to just I ate too much in one meal. So don’t worry about that when you’re planning your meals.

The reality is if you’ve ever tried to eat 100 grams of protein, it’s very hard to even eat more than that. That’s. A pound of meat, that’s tough. That’d be about like a pound, like 16 ounces of beef would be about 100 grams of protein. So you’ve probably had a massive steak before.

Good luck trying to eat more than that. So the reality is you can plan in for me, I generally like to eat about 50 grams of protein in a meal. That’s a comfortable amount for me. When I start going over 50 I get, I have a hard time fitting in the rest of my food. When you’re going to be, whether it’s a shake, if you want to double scoop a shake or if it’s food or whatever, don’t worry about trying to limit your protein intake to 20 or 30 grams per meal and trying to then eat it every two hours.

The timing doesn’t matter on the protein. It is smart to have protein before and after you work out. But otherwise, you can just fit it around your schedule. Eat, protein when [00:14:00] you can. The important thing is that you hit your numbers every day, however you get there. Just to recap on, on whole food proteins.

We have lean meats are great. Beef, pork, chicken, turkey, fish very good. Eggs, very good. And then the vegetarian sources that I talked about earlier the dairy, the eggs, the tempeh, the tofu. quinoa and so forth. And then on the supplement side, the supplements that I like most protein supplements are egg protein.

I like egg protein a lot. It doesn’t bother my stomach. I might be a little bit lactose intolerant. But also people research has shown that people can be allergic to the actual protein. They’re called subfractions, but basically the protein molecules you could say. In dairy products. So it’s not only can you, that’s why you could have a good whey isolate which has all the lactose extracted.

And you could still have an allergic or an intolerant type of reaction to it. Is because the actual protein molecules themselves might just not jive well with your body. But that said I do whey before I work out and [00:15:00] after I work out. Because it’s a fast digesting protein, it’s high in leucine, and research has shown that there’s, research will be on both sides of this, but there are a few studies that I thought were particularly good in terms of how they were designed conducted with bodybuilders, which is obviously very relevant to any of us that are weightlifting regularly, as opposed to elderly people, and has shown that whey protein is particularly good for pre and post workout nutrition in terms of building muscle and building strength.

So I use whey before and after and I use egg. I usually have about one other scoop. So I’m doing about three scoops of protein a day for a total of 80 ish grams of protein. My total protein intake is about 200 grams a day. So as you can see, I’m getting over half my protein Every day from whole food sources, which is how I like it.

And I like to do one scoop of egg protein later in the day, in the afternoon. I could just eat food but I’m at the office, in a rush. I can just drink it down, and that’s really the convenience of protein. Then of course there’s casein, which is also a dairy derivative. Slower [00:16:00] digesting not as slow as egg, which I don’t know.

There’s research I can actually link. I’m just going to make a note here. Yeah, I’ll link an article so you can go see the study for yourself. That’s also one of the things I like about EGG. When you, if there’s research that has shown that having protein before you go to sleep it’s not going to, the idea that you’re going to lose lean mass in your sleep is not true, but with your body requires amino acids to repair muscles.

Of course the body is repairing the muscles throughout the day, but when, if you’re sleeping eight hours, that’s a third of the day. And if your body runs out of amino acids in, let’s say that you ate your last protein at. 7 p. m. That was your last meal by midnight. Your body is going to have absorbed everything unless you ate a massive amount of protein.

So if you have like midnight to 8am, where you didn’t, there’s just no protein or there’s no amino acids in the blood, your body can’t repair tissues without it. So that’s why [00:17:00] and this has been shown a study that I talk about in the protein in the article that I’m going to be linking down below, you can go see the study, but basically it showed that having protein before you go to sleep just helps with muscle recovery.

And that’s why, because. It just gives that, it makes sure that your body has amino acids during that eight hour period when it could be doing something. Casein is good for that because it’s a slower digesting protein and egg is good for that as well. Although, me personally, I prefer, that’s where I have some whole food protein instead.

I do either Greek yogurt before I go to bed. Or an hour or so before I go to bed and that, or I’ll do low fat cottage cheese either way. I just kinda mix it up. I’ll do a cup of one or the other and it gives me, very low in carbs, very low, and just low in calories, just mainly protein. And it’s a slower burning because it’s, you have the casing that naturally occurs in any of the natural milk proteins that are a little bit slower digesting.

And. So that’s, those are the protein supplements that I use and I recommend. Egg, whey, casein. And then in terms of a vegetarian or vegan protein I like [00:18:00] there’s brown rice, pea. Either just brown rice alone or just pre protein alone is good, but ideally you would use a blend. And Sunwarrior makes a good blend, which I’ll link below as well.

Let Okay, good. So then now if you’re wondering why I’m leaving soy off the list, it’s because as I mentioned earlier, there’s a kind of a debate on whether the, what the bottom line really is, but in my opinion if you look over the studies, you have some studies that say as a mentee, as much soy as they want, doesn’t matter.

Then you have studies that say that, or show that regular consumption of soy can mess with your hormones. If I add in the anecdotal evidence of me personally, I’ve always stayed away from soy, but in working with a lot of people I’ve been, I’ve run into quite a few people that noticed a negative effect from regular soy intake.

Noticed even like a little bit of [00:19:00] gyno type look and just the standard low T, lower T, less energy, a little bit less strength in the gym a little bit harder to lose weight. It’s not totally known, it’s hard to say for sure, but to play it safe, I say stay away from soy. And there’s also the genetic modification aspect too, because the vast majority, unless you’re getting organic soy, even that’s, organic, the organic world is under a lot of attack, as you probably know.

But you’re getting genetically modified beans, which is a whole other subject. And similar to artificial sweeteners, it may not be as harmful as some people say, But there is definitely enough research to give us pause before we want to go pound a bunch of genetically modified food. I was reading a paper recently that kind of just summarized it well and pointed out reasons for concern and that it’s more that we need more research before we make GM foods all, widespread, normal, everyone’s eating, everything’s GM.

Because we just don’t know the long term [00:20:00] health implications and there are reasons for concern that have been shown in animal research. So anyways, that’s why I stay away from soy. And in terms of the actual products that I use I will link them in the description below. The whey protein is from my own line.

It’s a 100 percent whey isolate naturally sweetened. naturally flavored, and it has additional leucine four grams per serving, because research has shown that there was the addition of leucine to a protein powder when used in, I think, but if I remember correctly in the study, it was a pre, it was a post workout meal.

So they were having it as increased protein synthesis, which is the building of muscle. So that’s why I added leucine to my whey. I like it because it’s just a clean product. It tastes good. I put it in a, I make it with a smoothie that has rice milk and it has like a frozen banana.

I put in some cinnamon. Yeah. And I put in some fiber just to make sure that my dietary, my, my fiber intake is where it should be every day and tastes great. I also, I like Healthy and [00:21:00] Fit is the brand. You may have seen them, may not. They don’t do very much marketing, but they have like a, an underground following.

They’ve been in the business for a long time. They make good products naturally sweetened, naturally flavored. And the, I like the chocolate egg protein. Doesn’t taste bad. You can mix it with water, mix it with rice milk. Doesn’t taste great. Doesn’t taste bad, but it’s a clean product. I like it. And then in terms of casein, I like Optin Nutrition’s natural casein.

You pay a little bit more for the natural sweetener, natural yeah, naturally sweetened. I believe it’s just naturally sweetened. I don’t know if it, I think it has some artificial flavoring. But artificial flavoring is something that I personally am not worried about because in looking at the science, there just is no there’s, from what I, from the studies I’ve seen, there’s no reason for concern, whereas artificial sweeteners, there’s a lot of Research out there that would indicate that it could be harmful.

Regular consumption of this could be harmful. There’s it’s been shown in some animal studies and there is some epidemiological research out there that indicates that it could be [00:22:00] causing negative effects in the body. Or you could say even that it probably is causing some negative effects if you’re having it regularly.

So that’s why I’m all about just avoiding artificial sweeteners altogether. And I stick to naturally sweetened stuff. Like my products, my, my line of supplements, which is called Legion is sweetened with Stevia, which is a natural sweetener. It actually has health benefits, which is cool. It improves insulin sensitivity, among other things that I talk about at the website, which is legionsupplements.

com. Yeah, those are the products that I like. In terms of the vegan, it’s I believe it’s Sun Warriors Raw Vegan, is what it’s called, protein. Once again, it’s, I believe, if I remember correctly, it’s either 100 percent brown rice or it’s a brown rice pea blend with maybe some other stuff, but primarily brown rice and pea protein.

And tastes pretty good. And it’s a little bit expensive. That’s the nature of good vegan products. And just good products in general. But, if I were to use just a vegan product, that’s what I would use. And then the last point is just in terms of like when to use slower or faster digesting [00:23:00] proteins.

I like to use a faster digesting protein in my pre and post workout meals, which is way for that reason, which I mentioned earlier, it just quickly elevates amino acid levels and research has shown that this could help. There’s some studies, like I said, that I think are particularly relevant to us and are well designed that just show that there is a slight benefit to this as opposed to eating a slower.

Digesting protein in the pre and post workout. There’s also research. This is just an area of ongoing research. So we’ll see over the next couple of years really what comes out of it, but that otherwise a slower burning protein might be better for building muscle over the long term.

As so You have your way of your fast digesting before your workout and after your workout, and then other for your other protein that you eat is on the slower side. But these are minor points like you don’t have to freak out on your meal planning and go is this a slow enough burning protein?

Am I eating it? Is this a fast enough burning protein? I like to keep it simple. I do way before and after and otherwise I get my protein from meat, dairy and then if I supplement [00:24:00] it’s egg. So that’s what I do. And then before you go to bed, I recommend having some protein, a slower burning protein that’s just going to release amino acids over the course of, the six to eight hours that you’re sleeping.

If you’re going to do a supplement, I recommend egg or casein. Egg is a slower digesting protein than casein. And if you have any sort of dairy intolerance, then I would do the egg. Yeah, so that’s I used to do egg. Like just one scoop, 30 grams of egg protein before bed or an hour or so.

But I like the taste of Greek yogurt. It’s, it’s super good, I think. And also the low fat cottage cheese really good. So I changed it for that wasn’t bothering my stomach. But if I noticed that if I start doing two cups of Greek yogurt a day, or two cups of cottage cheese a day, plus the whey, it started to bother my stomach.

So I just found my tolerance level for dairy, and I just stay under it. So that’s pretty much everything in terms of protein powders for building muscle, going over protein absorption and such. Once again, I’ll link some articles if you want to dive into it a bit more and go look at the research.

So feel free to do [00:25:00] that. So let’s move on now to the next subject, which is overtraining. I run into a lot of people, I get emails from a lot of people that are stuck in an overtraining rut and they don’t realize it. And it sucks. I’ve been there, I’ve done, been there myself. I used to train incorrectly.

I used to spend a lot of time in the gym every day, two hours plus. I used to do a ton of sets, drop sets, super sets, giant sets. I’d follow these bodybuilder workouts. I’d watch. Or read articles of so and so professional bodybuilders workout, 30 sets and crazy volume and I would just go and do it.

And yeah, sure. I made some gains, of course, but I got stuck in a rut pretty quickly and and eventually just wind up over trained and I would, I didn’t know it though. So I pushed, try to push through until I just had to take, one or two weeks off because I had no energy, totally fatigued and had some of these symptoms that I’m going to be going over.

The thing is yeah. In most areas of life, the more work you put into something where you get out of it, it’s very true of career of relationships and whatever. But working out is different. More is not always better [00:26:00] when you’re a natural weightlifter, you can only do so many reps per exercise.

I’d say time period you could look at it per five days or even per week for each major muscle group when you’re working at certain intensities, meaning weights. So when you’re lifting heavier weights, which obviously, if you’re familiar with my work, I’m a big proponent of you focus on heavy compound weightlifting.

That is the foundation of any good weightlifting program is heavy compound weightlifting. And when you’re doing that, you can only do so much. before you train to, before you’re going to, you’re going to cause too much damage to the muscles and also put too much stress on the nervous system.

That’s also a big part of it. Obviously when you’re working out, cortisol level spike, the body is under stress and it’s good. But when you do too much of it, it’s not good. So like for instance the, recommended volume. If you’re gonna be working at a higher intensity, like in my bigger, leaner, stronger program, for instance, you’re working with about 80 to 85 percent of your one rep max.

This is for men. In my thinner, leaner, stronger [00:27:00] program for women, it’s about 70 to 75 percent of one rep max. Heavyweight either way, particularly heavy for men. You want to be doing about 40 to 60 reps per major muscle group per five days or so. And because that causes enough damage to and muscle damage is not the only driver of muscle growth, but it’s the primary, progressively overloading the muscle damaging fibers.

It does, it pushed that, that you’re pushing that to basically the upper limits of what you can do without getting overtrained. But that’s quite different. 40 to 60 reps per five days. A lot of people just think about it. Like a common workout routine you might see in the gym is five exercises, maybe three sets per exercise for 10 to 12 reps.

If you’re looking at 15 sets for 10 to 12 reps, the minimum of 150 reps. Per, and then some people that could be like chest day one and then they’re going to come back. That might be a Monday. Then they might come back and do more on a Thursday. So or on a Wednesday so a lot of people are [00:28:00] just, they’re just overtraining their bodies and they’re also, a lot of people, if you’re focusing, if you’re a natural weightlifter and you’re focusing on like the 10 to 12 rep range.

You are going to make gains up to a point and then you’re just going to stick and you will never break through it. You just won’t. You’ll never have the type of physique that if you if you look at some of these people on the internet and you aspire to look like that, big, lean, strong, you’ll never get there working in 10, 12 rep range.

I talk about why in several places on my website and also in my books as well. Yeah. But it’s not that high. It’s not that higher up training has no place in workouts, but it’s for advanced weightlifters. And it’s also never the focus. It’s never the emphasis. Periodized training does work when you get strong enough to use heavier weights.

But once again, it’s use it. You can look at the higher rep stuff as supplemental to the workout. Whereas the majority of the workout is heavy compound weightlifting. So anyways let’s go over some of the symptoms of overtraining because [00:29:00] a lot of people, they just don’t know that, they’ll be stuck in it and they think it might, you’ll see even these symptoms are pretty varied so you could ascribe them to many incorrect things.

So one sign is that you just, you can’t finish your workout. That you, if you’ve ever had that before, and I remember when I had a particularly bad, I went to go train back and I start, I think I started just with some pull ups, just as a warm up within five minutes. I was yawning. I had no energy, no strength.

And that was a more extreme case, but it comes in, it comes on like your strength starts going down, your energy starts going down, your workouts start feeling really heavy, really hard. That’s that can be a sign of overtraining. Yeah. You can also feel, you can be getting you look fatter.

It’s really like you’re looking at, you’re holding more water. Which is as your cortisol levels they can become chronically elevated when, as your body becomes more and more stressed. And that can just it can throw your testosterone out of whack too as you get more over, over trained.

Which means then your ratio between your T and your estrogen [00:30:00] becomes imbalance, which can lead to more water retention. So you’re looking fatter. You can your insulin resistance can become your insulin sensitivity can go down which then can make you more predisposed to storing fat from carbohydrates.

Doesn’t mean that you’re going to, it just means your body can’t deal with carbohydrates as well. So that’s also, if you’re looking fatter, just, despite, being in the gym, sticking to your diet, training hard, it could be related to overtraining. If you’re training hard seven days a week, you’re probably if you’re not over trained, you’re going to be over trained soon.

I’ve yet to meet anyone that’s not on drugs that can lift or do, hard sprinting. Or just engage in otherwise intense physical activity seven days a week without getting over trained, I’ve tried this myself and I lasted. I remember this one. I was training this trainer years ago and he had me doing this crazy program and I lasted I think four weeks until I actually just had to stop.

Like I felt I remember waking up. I felt like I had [00:31:00] gotten into a car wreck. I mean that was like my entire body was sore. I had a bit of a headache. I had no energy and that’s what happens if you push it too hard. What I like to do is I weightlift five days a week. Currently I do three days of cardio.

I’m just maintaining right now, it’s holidays, so I’m trying not to get fat basically trying to limit my food intake to some degree and just keep my cardio in. For cardio though, I do about 25 minutes of hit on the recumbent bike, which I really like. Hit is high intensity interval training in case you’re not familiar with that acronym and what it is where, you go, you have to do a little warmup and then you’re doing like 30 to 45 or maybe 60 seconds of all out exertion where you’re pushing your heart rate to about 90 percent of its max and then you’re doing it could be 30, 45, 60 seconds of low intensity.

So in my case, I’m doing the recumbent bike. So I jacked the resistance up, pedal super hard, get my heart rate pumping and then put the resistance down. And and then just pedal, at I don’t like barely move my legs, but I pedaled a comfortable pace for about a minute. I’m doing about 30 to 45 [00:32:00] seconds intense.

And then about a minute. low intensity and you just rinse and repeat. And there’s a lot of research behind this type of cardio and that it burns more fat. It helps you preserve more muscle. It’s just an all around better way to go about it because you also don’t have to do as much of it, which is not only, I don’t mind cardio, but what I, so I don’t care.

I could go, I like to read while I’m doing it. So I’ll bring my iPad and just read. So sure. I could sit on this bike for, that’s a loud train. I could sit on this bike for 45 minutes and read, that’s fine, but I would rather do 25 because research has also shown that, I’m going to wait, okay, research has shown that the more cardio you do, the more it interferes with muscle building and strength building.

So if your goal is to build strength and build muscle over build your cardio endurance, then You want to limit your cardio. When I, like, when I’m cutting to get really lean in the 5 or 6 percent range I’m only doing about 2 hours of cardio per [00:33:00] week because my goal is to preserve my muscle while I’m cutting and preserve my strength.

Only high intensity interval training can give me enough of a fat burning boost in two hours a week. You’ll hear some of these crazy contest prep routines where guys or girls are doing two hours of cardio per day. That’s nuts. That is going to fry your system and fry your muscle. Terrible way to go about it.

Like the common horrible contest prep advice out there is if you’re a girl, okay, 1200 calories a day, lifting five, six days a week, maybe even seven, two hours of cardio, five, six, seven days a week. And these girls, they’ll come into the, to the contest. I’ve spoken to girls that couldn’t they had, they ended up in the hospital before, they’re prepping for a bikini show or something, end up in the hospital.

It’s just terrible. So much better way to do it is a mild calorie deficit. focus on heavy compound weightlifting and do only hit cardio and limit it to a couple hours per week and be patient. Don’t try to lose, [00:34:00] two, three pounds of fat per week. Know that like in the beginning you might lose about one to two and then it slows down to about half pound to one and just and plan enough time to do it right so you come out, at the end of your cut you’ve maintained your muscle and you look good and you’ve also maintained your health and not ruined your metabolism.

Another overtraining symptom is you’re restless at night and you’re having trouble sleeping. This is just a systemic disturbance of overtraining. It’ll mess with your sleep, you’ll have trouble falling asleep, you’ll wake up a lot. It’s just a common common symptom. You’ll just feel fatigued and sluggish just generally, you’ll have low energy in the gym, you won’t want to get in there and do your workouts it’s an overtraining symptom.

You’re going to have odd aches and pains in your joints, bones, or limbs. This is also how I even know now. And when I have, this is how it starts for me is I’ll just have weird aches all, on the bench, press my elbow, ache a little bit, or my knee will ache a little bit when I’m deadlifting, whatever, and just goes with this is when overtraining is coming on.

This is when I’m not fully [00:35:00] overtrained yet. So it’s something to watch for. You’re getting sick more often than usual, that’s another one because it when you’re over trained your immune system is depressed so you end up getting sick more often. You just feel drained and crappy after what would normally be a good workout.

Because of how I train and how I recommend that other people train, I’m in the gym for no longer than an hour a day and I finish my workouts feeling energized. Yes, I feel like I could do more but I don’t need to do more because I’ve done my, with the program I’m doing right now, I’ve done my ten sets I’ve hit some really heavy weight, I’ve hit some moderately heavy weight, done a couple sets of lighter weight.

I’ve done everything I need to do. It’s not, Some people it goes back to that point where people think that more is better. If you’re not leaving your workout feeling absolutely mentally defeated, then you’re not gaining. That’s not true. You should feel good after the workout.

You should feel energized. You should feel ready to start your day. You shouldn’t want to just go fall into a coma. If you normally feel that way, But now after your normal workouts, you’re feeling just [00:36:00] run down, low energy, feeling generally just shitty, then it could be overtraining. So those are the symptoms.

And fortunately, handling it is very simple. You just have to take time off. That’s it. You have to give your body rest. A lot of people, they don’t like doing rest week, taking a rest week. I don’t. But it’s necessary. So for me, it’s about. every eight weeks or so, especially what I’m doing right now.

It’s pretty intense program. It’s basically an advanced kind of periodized version of the bigger leaner stronger program, which is awesome for building a solid foundation of muscle and strength. And then it’s actually the program on is going to be the kind of like the It’s going to be the program in my follow up book to Bigger, Meaner, Stronger, which is going to be coming out in a month or so.

So this follow up book is really going to be targeted for advanced weightlifters. People that have already put in, I would say probably a minimum of one and a half to two years. With a proper program, they’ve built their first 25, 30 pounds of muscle. They’ve hit certain strength [00:37:00] benchmarks.

That’s who this program is going to be for. And there’ll be a lot of stuff for everybody in it, but that’s really who I’m going to be recommending that they start the program. And then on the dietary side, it’s going to be focusing on more of the goals of, An advanced weightlifter with the diet, which is getting really shredded, getting down to that five or 6 percent range without burning up all your muscle.

And then also staying lean for extended periods of time while also making gains in the gym. Cause that’s also an annoying part of you can get super lean, but if you don’t know what you’re doing with your diet, you won’t be able to eat enough food to really make any gains in the gym. And yeah, you can look good and you can be happy about that.

But for me personally. It’s not fun for me to just go in the gym and do the be stuck at the same weight every week that I you Know be lifting the same amount. I was lifting two months ago, even though I might be, very lean I might be six seven percent body fat. I prefer I like lifting. I like getting stronger.

So with If you know what you’re doing with your diet, you can very [00:38:00] easily maintain, a seven to eight percent body fat range basically year round and make gains in the gym, have plenty of energy, get stronger maintaining a five or 6 percent range. It can be done as well. It’s a little bit tougher but the strategies I’m talking about will work for that as well.

I guess it also really depends on the body. Some people find it much easier to maintain that super lean and make gains than others. My body is somewhere in the middle. If I’m at 5 or 6 percent, I can make gains, but there’s a difference for me 5 to 6 or 7 to 8. It’s just my body. The thing is, you handle overtraining by giving your body rest.

That’s the bottom line. You take off from the gym. You don’t do any weightlifting. If you’re going to do cardio, you make it lower intensity. I wouldn’t do a bunch of high intensity cardio, which also does put stress in the system. And that’s pretty much it. Basically it now to, if you’re over trained right now, that’s what I recommend.

Just lay off the weights for seven days and you’re going to feel better. I guarantee it. But then what I also recommend is that you, you plan in some time off every eight to [00:39:00] 10 weeks. You can either be, you can either take time off completely, no, no lifting, or you can do what is called like a deload week, which is where you’re just lifting basically lightweights.

You’re doing a bunch of warmup sets, essentially. Like for my deloads, I would do if I’m going to deload. Basically anything. What I’ll do is I’ll go in and do about 9 sets total, but I’m never working with more than 50 percent of what I would normally lift on that. If I’m normally deadlifting like 405 for 5, let’s say, I’m gonna go in and I’m just gonna do sets of 225 3 sets.

Let’s say I normally, do 3 sets with the 405, I’m gonna do 3 sets of 225, or maybe even 205. And I’m not going to push it to failure. I’m going to do maybe 10 to 12 reps. Just stimulate the muscles a little bit. Get them, get the blood flowing and that’s it. Yeah, you can either take time off completely or do a deload week.

And just work that in every 8 to 10 weeks. And you can, depending on what you’re doing with your dieting, you can just keep your calories the same. Or if you’re bulking and you would like to just cut back a little bit, which I understand it’s, you get [00:40:00] sick of eating all that food.

You can just go down to maintenance for that week. And if you do that, you’ll never get over trained basically. You just never have to deal with it. Yeah, that’s pretty much all I have to say about the overtraining issue. And the last thing I’d like to talk about, the kind of non health and fitness thing of the week is gonna be, I wrote an article called Eight Ancient Laws for Creating a Simpler, Happier Life.

A lot of people liked this article, it’s gotten a lot of views, shared around, etc. I thought I would just talk about it here in the podcast. These these are laws that I’ve you know I like to read a lot of different things, so I’ve gleaned things from various books and various sources that I’ve read.

And then just put them into practice in my life and they’ve served me well. Here are some just very simple I think general rules of thumb rules for living that just makes life simpler and more enjoyable. So the first one here is if you say you’re going to do something, do it. And if you say you won’t do something, then don’t do it.

This is especially a big deal. thing for me in a work [00:41:00] environment. I hate it when people I’m working with, whether they be employees or, contractors or whatever, or even people I’m, trying to do deals with, whatever. When somebody says they’re going to do something and then they don’t, unless there’s like a real problem that came up or something.

If it’s just, I forgot, didn’t feel like it or whatever, some reason they’re not even saying, I hate that. And it. It is a general, it extends also into life. People that can’t, that, that, who aren’t, who you, they, their word doesn’t mean anything or if you, they say they’re going to do something, they say they’re going to meet you somewhere.

They say you’re going to go, whatever, do you, it’s a friend, right? Or they’re going to help you move or whatever. And when that person, when you just know, I don’t know if he’s that person, they’re unreliable, those type of people don’t have very much value. This might sound a little bit harsh, but it’s true, and especially in a work environment.

People that don’t keep their word are not very valuable, and would never be [00:42:00] valuable to a company. I think it’s a good general rule, and also, if you have that rule in with yourself, it makes you, Consider your commitments a little bit more. Consider what are you agreeing to doing, as opposed to maybe in some cases it would just be more comfortable.

You want someone to go away or you don’t want to worry, or you don’t want to think about something, so you just go, yeah, sure, I’ll do it, but in the back of your head you’re thinking, I’m probably not going to do that. Not that I’ve never done that before, of course I have, but generally speaking, I don’t do that.

If I’m not going to do something, even if it’s a little bit uncomfortable, it’s like awkward where somebody’s asking something that I mean, I’ve had people, for instance, ask for my help with, cause, I, just, with the success I’ve had selling books and building up a website and et cetera, et cetera.

I’ve had people come to me and ask for help with their projects, and ironically, these people Before I was doing what I’m doing now, I’ve asked for their help from different, with different things and they, whatever. They didn’t have any time for me, but now that I’m doing something, they come to me and want help and I’ve just told them straight up, No, [00:43:00] you didn’t help me back when I was asking for your help.

But now that I’m doing something that’s going to benefit you, you want my help? No. As opposed to being like yeah, maybe, yeah, just shoot me an email and just dragging it out. So I try to keep things simple and if I say I’m going to do something, then it’ll be done. And I take it upon myself to not forget, if I tell someone I’m going to, we’re going to do a Skype call this day, this time I put it in my calendar.

I have reminders. It’s not, and if I have to change it, I let them know. So I think it’s just a good law. Keep your word. Another law here is don’t lie, exaggerate, withhold vital information, or mislead others. Honesty is a big, being dishonest makes life. And especially the more dishonest someone is the more and more trouble that they have.

And lies beget lies. And eventually, I know people that are pathological liars at this point. They’ve constructed, they’ve told so many lies to so many people that they have to keep up. They I’m sure they can’t even keep up. They probably are actually worried about what they’ve said to [00:44:00] who or whom.

And Because there’s just no way to keep track of all of the lies. It’s like you build this false kind of world that you have to, guard from people inspecting or looking into. It just disengages you from life. Be honest even when it’s tough. I, once again, of course I’ve lied and, but as a general rule of thumb, I try not to lie about really about anything, generally I try to do things that I don’t have to keep secret, I don’t have to lie about, but also, even coming back to when people ask me certain things, if I’m going to do this or do that, or if I’m interested in this and that I don’t lead people on or lie about it, I’m just going to say yes or no and if that means I have to deal with consequences, then fine, it’s better than dealing with the more insidious consequences of telling a bunch of lies.

And so also that gets around these people that I know that are pathological liar types, they, everybody I know that knows them knows that person’s full of shit, but that person doesn’t know that everybody knows. So I feel [00:45:00] bad from these people. Like they go around telling these stories like I know.

This one guy, he’s known for this. All he does is tell stories about himself. He’s totally full of shit, doing nothing, makes up all these stories. There’s a group text, I’m not in on it because it’s not really my thing, but I know people, there’s a group text where all they do is share stories about this guy and all this shit he makes up and they egg him on and tell him to get all their, he then makes up more ridiculous details and they all text on it and they think it’s hilarious.

And once again, that’s not really my thing, but that guy, he doesn’t know. He thinks all these people think he’s awesome, so that’s pretty shitty. But once again, it goes back to that guy. If he weren’t lying about everything, this wouldn’t be happening. So yeah, being honest is just a big part of having a kind of a simpler, happier life.

Another one here is being on time, always, which is a silly thing maybe Kind of a subset of that first law of keep your word, but I think it’s an important thing It’s like a basic courtesy if you tell people you’re gonna be somewhere at a certain time be there if you say you’re gonna You know be available at a certain [00:46:00] time be available if you’re gonna be Meeting you do a Skype call that kind of stuff just you know be on time and you know Especially in the work world and dealing with people that you want something from You know be early it creates a good impression You so here’s another law is outwork everyone, until you’ve made it and then you can loaf if you want.

This is a big one that I am a big believer in this. If you feel that you haven’t accomplished your goals, whether it be in your career or maybe it’s like a financial thing or, I guess that’s probably like the main focus of work, but this also applies to any kind of area of life where you want to achieve something.

You at least my. Viewpoint on it is that you work as hard as you can to get there. Really evaluate what your other option, like what else are you going to be spending your time on. It could be, and a lot of people, they spend a lot of time just doing nothing. Just, surfing the internet, watching TV.

even hanging [00:47:00] out with friends or, whatever. Not that these things are inherently bad, but for me personally, I’m a fairly driven person. So I feel like I don’t need very much leisure time because I have a lot of stuff that I want to get done basically. And my kind of, this is like a rule that’s just cast in titanium for me is.

I am going to I work long hours, maybe 70 hours a week, maybe even more. I don’t know, I have to look, I have to count it up. I make some time for my family, on Saturdays we do some stuff, a little bit of time at night. And I take a little bit of time, if I’m watching a TV show, maybe I’ll watch an episode here and there.

But I just do not spend a lot of time goofing off because I just, right now my focus is, I want to be able to provide for my family. I want a, a certain type of lifestyle that we like to have. And, I, of course, enjoy my work. But that’s what I focus on right now is I want to build up my, my, my work.

And [00:48:00] I, that’s where I put the majority of my time. And every single person, I know personally I don’t even know probably at least 30 self made millionaires through through my work and also my dad’s successful businessman through people he knows and whatever. And one for one, that’s, that was like, there are other common denominators with these people, but one for one, they worked insanely hard and hard work doesn’t mean it’s necessarily grueling, it just means time.

They just put in a lot of time. They were doing, yeah, the 70, 80 plus hour weeks, in some cases for years. , my dad’s neighbor is he’s a guy, his name’s Phil. He sold a software company for 200 million or something, no, hardware, computer hardware. And he was, and then he goes out and, he sells the company, 200 million.

I think he had one partner So I don’t know how much he got out of that, at least half of it. And so he builds a 15 million house, and he goes and he flies around the world, gets a jet, does all this stuff, and has fun for a couple of years, [00:49:00] gets bored of that, and then, I find him, this is when I was living at my parents house years ago, he’s like out, I would talk to him, he’s a cool guy.

He’d be out gardening in the middle of the day, and I’d be like, What are you doing? Why are you you’re out here gardening? And he has, a team of landscapers, like, why are you, what, You just like gardening or what and he’s yeah, not really but he was just He didn’t even know what to do anymore.

And he said that ironically when he was building his business, working 12, 14 hour a day, sometimes, you’d have to, you do these 24 hour stints. He was a very busy dude. He said, ironically, he was more happy at that time than he is now. And then he was then, not that he was depressed, but he was, I would say solidly just in boredom in general.

He was just in boredom. Like he didn’t, The toys didn’t do anything for him anymore. He had already gone through a couple Ferraris, and Bentley, and the plane. He got a helicopter and a flight. He didn’t care anymore. And he was bored. And he said that, it’s just funny to him looking at it that now that he’s made it or whatever, he’s just bored.

Whereas when he was building his business and a lot of stress and a lot [00:50:00] of things that could go wrong, he was happier in general. Eventually what he did is he just got back into business, of course, and busied himself in that way. He’s doing fine now and he’s happy and has his business stuff.

Yeah, work hard. That’s just a simple, I think, law of happiness, hard work. Here, another law here is do the right thing even when it costs you something. And I think that we don’t need to Really go and dive into philosophy to know what’s right and wrong. I think we all come with a pretty good moral compass.

And you can go back to that golden rule of don’t do, don’t do unto others what you wouldn’t want done to you or do unto others what you would want done to you. is a very simple way to know if you should do something or not. And also I think, call it karma or whatever, but doing the right thing, it ripples out and it comes back in many different ways.

Once again, not, I’m not holding myself up as a paradigm of all these things, but I do try to keep this in and I try to do what’s right and not just look [00:51:00] with my own what I have to gain, but also consider who else is involved and, act the Try to act selflessly as much as possible in whatever kind of situations.

The next law here is always make time for personal growth. I think this is a big important one. This is with today’s kind of culture. I think it makes it very easy for us to just shut off mentally. We can spend so much time with reality TV shows, video games. Or even books, not like fiction type books, which I’m not like reading fiction, I actually have an interest in writing fiction, but just goes along with it can be just mindless entertainment.

And to the point where if you took all this stuff away, a lot of people, they probably wouldn’t, they would be like, they wouldn’t even know what to do with their time anymore because, when you have you watch six TV shows, and be, play these video games and you’re reading these, whatever books and it can add up to a lot of time and without any time being made for personal growth.

Now, what I mean by personal growth is it could be [00:52:00] really anything that involves learning. Anything that you would like to learn, anything you’d like to get better at, you’d like to do? It could be learning another language. I’m learning German. My wife is German, so I’ve for I’ve been doing pimsler courses, which are cool.

I’m on the last one, German four, and learning to. I’m speaking in Deutsch but, so it could be that, it could be, playing an instrument even if there’s self help books you want to read or it doesn’t necessarily have to be self help, but, I like to read a lot of different business books that help me, just, gives me ideas for my businesses and what I’m doing.

I’m I like marketing a lot I’ve read a lot of marketing stuff. I haven’t read something recently, but there was a time when all I was doing was just, Pouring just one marketing book after another, learning a lot. And that’s something that I think is an important thing.

Use your mind just like a muscle, you gotta exercise it. Or it just you could say it rusts from disuse. And this is not only, this, I think that doing that also has a lot of different benefits. Let’s say learning to play an instrument. If you’re not [00:53:00] going to be a musician, that might have nothing to do with necessarily doing better in life.

But, I think that making time for yourself and using your mind and keeping your mind sharp and learning is a great way to do that, then that can help you in many different areas. So another law here is just never have debt. And this is a big one for me. I’ve had debt. I’ve had a lot of debt when I was younger.

I was, I would travel a fair amount. Go to Europe a lot and spend a bunch of money. And then I wouldn’t want to ask for all the money that I would spend from my dad. So I only asked for some of it. And just would leave some on credit cards and I was, it wasn’t my money.

So of course I didn’t care about it and I was just being stupid. So I know what that’s like though. Then when I had to like finally when I got a little bit older and I was like, all right, I gotta make something of myself now. So I know what it’s like to then be like feeling like you’re a slave to the banks and you make, you can make minimum payments and whatever.

And it sucks. So what I did is for time I paid off all credit card debt. I don’t have any credit card debt now. [00:54:00] And I think that just having that peace of mind that you don’t owe anything to anyone. Is much more valuable than having stuff that you can’t afford. And that’s how it was for me.

I couldn’t afford the lifestyle that I was living. So now I don’t have any debt. I’ve obviously now I’ve built up savings, which I didn’t do before, which I’m going to be getting to in a second. I have a mortgage, of course, but I, I guess what I’m talking about here is unsecured debt.

Just buying stuff on credit cards. I think a mortgage is acceptable. Although I would like to have it paid off at some point, but anyway, live below your means, don’t have debt and I it’s funny cause some people, friends of mine and stuff that I’ve talked to who also have messed up their finances.

They’ve said yeah, that’s easy to say for me because now I’m making some money or whatever. And but that’s not one I put this in before I was really making any money and just started getting my finances in order And then also as you start making money It becomes actually much easier to bury yourself in debt because now, you can have a lot of credit card [00:55:00] room Banks want to you know, they want you to take out another mortgage on your home.

They You know want you. Oh, you want to buy that sports car? You want to buy that boat whatever here? You can have money have money that’s that Of course we all get a lot of credit card offers, but so anyways, if you’re not good with money when you start making money, you can really start to screw yourself up.

So how I deal with it now is I pay for things in cash. Not literally in cash. I use I put everything on American Express actually because I use, they have a good rewards program and I destroy them basically with so much, so many points and stuff between businesses and whatever, but I have the money.

I don’t just buy things and hope that I can, or you even plan Oh I’ll just pay this off for the next six months. No, like I’m, although these Amex, even the Amex charge cards, like the gold card, even the platinum card or whatever you can have a revolving balance on it.

It is, it comes as a charge card, but then they’ll offer you a revolving balance, but the APR is insane. It’s 25 percent or something. But I treat it like a charge card. So if I’m going to buy, something that [00:56:00] costs 500, then I better have that 500 and so forth. So yeah, I think that’s an important point.

And the last law here for simpler, happier living is to build up an emergency fund of a year’s worth of expenses. And this kind of ties into the last one. Because not having money in the bank sucks. And I know what it’s like. I know, like I had a bunch of debt, no money in the bank. And it can just cause stress and make you worry.

And it also can be a real, actual tangible problem if something bad were to happen, if there was some sort of emergency and you needed 5, 000, let’s say a hospital, whatever, anything and to not have that is it sucks. My recommendation is just don’t put yourself in that situation live below your means.

So you can save up a, an emergency fund and just don’t touch that money for anything, really it’s for emergencies and if you’ve ever read the book Richest Man in Babylon, cool book, great, simple laws financial, for financial security basically, take, what I like to do is just take percentages, so 10 percent of the money [00:57:00] that I make goes into emergency fund Wife and I would like to build a house and at least start at the end of this year, it’s a process, whatever.

So I put a percentage of my income toward the house, I put a percentage of my income toward, just Disposable income, whatever. I’ll let her spend however much per month. And so I have it all dippied up. It works well, as opposed to making it random. I made this much per month and I, I feel like buying this thing so I’m not going to put money into the emergency fund.

I’m not going to put money into this. That is not, I used to do that as well, so I know how that is. I think it’s much better to be, to treat that like that money that you make and it doesn’t matter how much it is. But. If you’re going to put 10 percent into an emergency fund, or you’re going to put 5 percent into an emergency fund, just have a separate account for that, and transfer that money to that account, and just don’t touch it.

And over time, let’s say your average monthly expenses are 3, 000 or whatever, 2, 000, whatever it is. If you have 12 months of expenses sitting in the bank, it feels good. You just, you know that you’re okay. If your [00:58:00] income dips for a certain time, if something happens at your work and you need to find a new job, whatever, you don’t have to get all stressed out about it because you have that money there.

Yeah, that’s it. Those are the kind of the eight laws of simple, happy living that I’ve come across and put in my own life and they serve me well. I hope that you didn’t find it boring. I hope you liked it. Let me know. Cause if If you like this kind of stuff, I, I like talking about things other than health and fitness as well so I can talk about various things and that are also relevant, that I’ve experienced and things that have helped me come along in my career and whatever.

Yeah, that’s it for this podcast. If you liked it, please subscribe on iTunes. I’ll put a link down in the description below, subscribe to my YouTube channel. I’m going to start doing a lot more YouTube stuff. I’ve focused just on writing up until now, which has been great, but I should start doing more videos.

So I’m going to be doing this. I’m going to do a podcast every week. I might miss a week here and there, but I’m going to try. I’m really now going to be like steady on it. It’s fun. I enjoy it. And then I’m also going to do some shorter videos just based on various different things. Similar [00:59:00] to what I do with articles, pick a subject, talk about it, et cetera.

So yeah, if you like my stuff, you can find me at musclefullife. com. Subscribe to my channel here. Find me on Facebook, Twitter etc. I’ll put all the links in the description below. And have a great new year. Today is the 30th? Yeah, today is the 30th. I hope you’re having a great holiday.

Have a fun new year celebration and I look forward to helping you make 2014 awesome. I have a lot of cool plans to, you know, with the website and such. To help people and we’re going to be expanding it and whatever. Thanks again and see you next time. Hey, it’s Mike again. Hope you liked the podcast.

If you did go ahead and subscribe. I put out new episodes every week or two where I talk about all kinds of things related to health and fitness and general wellness. Also head over to my website at www. muscleforlife. com. Where you’ll find not only past episodes of the podcast, but you’ll also find a bunch of different articles that I’ve written.

I release a new one almost every day. Actually, I release four to six new articles a week. And you [01:00:00] can also find my books and everything else that I’m involved in over at muscle for life. com. All right. Thanks again. Bye.