Eat Train Prosper

Eat Train Prosper, by coaches Aaron Straker and Bryan Boorstein provides tangible advice about lifting, nutrition, and incorporating these into your lifestyle to achieve prosperity. Topics include sustainable training principles for increasing strength, building muscle, effective nutrition to get and stay lean, men's health, improving recovery, and practical lifestyle habits. Become the champion of your own health, both inside and out.

Eat Train Prosper is a health podcast hosted by Aaron Straker | Bryan Boorstein, with 225 episodes on record and a Required Pod Score of 80. PitchCentric scores this show on Booking Probability, Listen Score, and live audience signals refreshed every 24 hours.

Aaron Straker | Bryan Boorstein hosts Eat Train Prosper, a health show with 225 episodes published.

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  Eat Train Prosper

  The Benefits of Using Your Fitness | ETP#224

  Aug 18, 202643 min

  This week we have a slightly different kind of episode. We talk less about the mechanics of training and more about the benefits of using your fitness out in the world, specifically outdoors. We talk about environment, how the right gym or the mountains can pull effort out of you when your own motivation is low. The back half of the episode revisits the Misogi Challenge and the value of planning something with a real chance of failure, why hard physical challenges reframe everyday life, and how the pursuit of hard things changes from your twenties to thirties and forties. It closes on the big one, using your fitness to buy a longer and more capable lifespan, why your 30s are when the trajectory of your actions starts to show, and why 56 does not look so old looking forward from 44. Covered in this episode Pushing a session to a day you can actually give it a better effort How environment, the right gym or the mountains, pulls effort out of you The carryover that lets you hike well even at a heavier body weight Awe as a real mechanism, and why noticing is the key word Dacher Keltner's book on the science of everyday wonder Keeping the mountains from ever becoming just another Wednesday Revisiting the misogi and planning something with a real chance of failure Why hard physical challenges reframe everyday life as manageable How the pursuit of hard things changes from 24 to 34 to 44 Using your fitness for a longer, more capable lifespan Why your 30s are when the trajectory of your actions starts to show Mountains versus the ocean, and the wildlife you only see out there Timestamps 00:00:00 - Intro 00:05:00 - You don't have to train every day to keep your fitness 00:09:30 - Environment and how the right gym pulls effort out of you 00:13:30 - The benefits of using your fitness outdoors 00:16:30 - Awe as a mechanism, and Keltner's science of wonder 00:20:00 - Revisiting the misogi and planning something hard 00:24:30 - Doing hard things, and how that pursuit changes with age 00:32:00 - Using your fitness for a longer, more capable lifespan Training hard, but don't look like it? Aaron closes that gap ⬇️ https://coach.strakernutritionco.com/application Done For You Client Check-In System for Coaches ⬇️ https://strakernutritionco.com/macronutrient-reporting-check-in-template/ Paragon Training Methods Programming ⬇️ https://paragontrainingmethods.com Follow Bryan's Evolved Training Systems Programming ⬇️ https://evolvedtrainingsystems.com Find Us on Social Media ⬇️ IG | @Eat.Train.Prosper IG | @bryanboorstein IG | @aaron_straker YT | EAT TRAIN PROSPER PODCAST

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  Eat Train Prosper

  Reverse Diets, Deloads & New Coach Advice: July Q&A | ETP222

  Jul 10, 20261h 1m

  Episode 222 is our July Instagram Q&A, and per usual the questions did not disappoint. We dig through a big stack covering everything from exercise sequencing and deloads to GLP-1s, telehealth companies, and what we actually learned in our late-stage natty years that still apply. There is a lot of practical programming talk in this one. Where RDLs should actually go in your session, how to build a minimum effective program on three 45-minute sessions per week, the five exercises we would pick if we could only use five for an entire year, and how to structure a four day split when chest and arms are the priority. We also cover softer but equally important stuff: advice for new online coaches, why most people do not actually need a reverse diet, health habits we'll never stop doing, and the best sub $100 purchases that have improved our training. Fun one this month. One quick note: a number of pregnancy and fertility questions came in this round. Those were forgotten. They are getting saved for an upcoming episode so they can get the time and depth they deserve instead of a rushed answer at the end of a Q&A. Covered in this episode: Life updates: Bryan's program drop July 20th, Aaron's boys training trip in Dallas and September Refining Hypertrophy seminar in Utah Exercise sequencing for barbell RDLs and whether exercise order actually matters TRT telehealth recommendations in the US and what to look for in a company Educational courses vs in-person seminars for coaches Top advice for aspiring online coaches Why most people think they need a reverse diet but usually don't High protein deficits, low carb diets, and nutrient timing around workouts GLP-1 use for gen pop: tool or crutch? Current thoughts on deloads now that the dogma has died down Lessons from TRT that still apply to natural lifters Minimum effective programming and desert island exercise picks Lazy healthy meals, favorite health habits, and best cheap training purchases Timestamps: 00:00:00 – Intro and life updates: Bryan's travel and July 20th program drop, Aaron's Dallas boys training trip and September Refining Hypertrophy seminar 00:02:30 – Exercise sequencing for barbell RDLs. Why do some coaches program them at the end? 00:05:25 – Where will Aaron get TRT in the US? Any reputable telehealth companies? 00:08:25 – How often do you complete educational courses? Any you would recommend? 00:12:15 – Top tips and advice for aspiring new online coaches 00:13:50 – Can you talk about how people think they need reverse diets but usually don't? 00:18:20 – Does setting deficit macros with super high protein make an aggressive deficit easier to tolerate? 00:20:00 – What is your stance on casual GLP-1 use for gen pop clients struggling with food noise? 00:25:50 – What are your thoughts on a low carb diet? 00:27:25 – The dogmatism around deloads has dissipated. Current thoughts on whether they are necessary? 00:32:20 – Biggest thing you have learned since going on TRT that still applies to natural lifters? 00:37:15 – Is there a point where a trainee should stop focusing on progression by weight entirely? 00:40:45 – Minimum effective hypertrophy program for a busy parent with three 45-minute sessions per week 00:43:00 – If you could only pick five exercises to build as much muscle as possible for a year, what are they? 00:46:25 – Do you still put any value into food timing around workouts? 00:50:10 – What is a health habit you have adopted in the past few years that you will never stop doing? 00:53:30 – Best purchase under $100 that has improved your training the most? 00:55:25 – Favorite lazy, healthy meal when you don't feel like cooking? 00:56:40 – Does the order of exercises matter when training? 00:59:05 – How would you strategize a four day push pull legs upper split to bring up chest and arms? Work 1:1 with Aaron ⬇️ https://strakernutritionco.com/nutrition-coaching-apply-now/ Done For You Client Check-In System for Coaches ⬇️ https://strakernutritionco.com/macronutrient-reporting-check-in-template/ Paragon Training Methods Programming ⬇️ https://paragontrainingmethods.com Follow Bryan's Evolved Training Systems Programming ⬇️ https://evolvedtrainingsystems.com Find Us on Social Media ⬇️ IG | @Eat.Train.Prosper IG | @bryanboorstein IG | @aaron_straker YT | EAT TRAIN PROSPER PODCAST

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  Eat Train Prosper

  How Much Is Enough? A Volume Dose Response | ETP221

  Jun 26, 202656 min

  We have covered volume a handful of times on the podcast — ETP#167 (Personalizing Your Training Volume), ETP#188 (Quality Volume), and most recently ETP#207 (The Training Volume Model). This one comes at it from a different angle: not "what's the right number of sets," but how that number can change over a training career as skill as a lifter improves. The whole thing started with Aaron's quads. They used to be the body part he was almost ashamed of, and now they're on par with everything else. Except he only trains them once a week, six sets, and they're in shambles for five or six days afterward. That low a dose creating that much stimulus had Aaron questioning a lot of things, mainly: what actually makes a lagging body part lag? Is it genetics, or is it that you just haven't figured out how to contract the muscle well enough yet? Aaron's honest belief is leaning hard toward the second one. So we get into the precision side of volume. Why a row isn't always a 1.0 stimulus, why your weak points might not need more sets so much as better execution, how strength curves explain why back and delts get buried under volume while quads light up off almost nothing, and how to actually manipulate all of this with rep ranges and resistance profiles. Plus some personal updates up top, including one of Aaron's that went unexpectedly viral. Covered in this episode: Why volume needs can drop as your precision and skill improve, and the asterisk on "more volume is better until it isn't" Aaron's theory that lagging body parts lag because you haven't learned to contract them well — not because of genetics The Kyle Baxter pronation/foot-pressure cue that finally unlocked Aaron's quads Why quads hold post-workout stimulus for days when nothing else does (blood flow, lengthened overload, and the fact that we walk on our legs) Strength curve vs resistance curve, and why short-overloaded muscles like delts and back need more volume to reach the same inroads The leaning lateral raise trick — disadvantaging your own bad habit to force a better stimulus Using the 15/10/5 rep scheme to go short on the high-rep sets and lengthened on the low-rep sets Prioritization: deprioritize what's already good and pour the days into what you actually want to bring up Hamstrings/biceps vs quads/triceps, the cramp problem, and why some muscles just don't follow the same rules Timestamps: 00:00 Intro: How Much Is Enough? + The Prior Volume Episodes 01:00 Bryan's Update: 15/10/5 and Why Full Body Is "For the Birds" 03:00 Aaron's Personal Update + The Post That Went Viral 05:00 The 1989 LA Raiders Mug 06:00 The Real Topic: Volume Dose Response Per Muscle Group 07:00 Can Precision Change Your Volume Needs? 08:00 Aaron's Quads: From Lagging to Wrecked on Six Sets 09:00 What Actually Makes a Lagging Body Part? 10:00 Lengthened Overload and Leaning Into the Stretch 12:00 Squat Variables: Stance, Knee Tracking, Foot Pressure 13:00 The Kyle Baxter Pronation Cue 15:00 Aaron's Current Quad Setup (Leg Extension + Squat Pattern) 17:00 Six Sets, Shattered for Days + Repeated Bout Effect 21:00 The Post-Workout Stimulus Window: Quads vs Everything Else 22:00 Double the Chest Volume, Lower the Stimulus 23:00 The "Washing Your Hair" Delt Test 24:00 Splitting Volume vs One Big Day 25:00 Aaron's Theory: Lagging = Not Contracting Well Yet 27:00 The Leaning Lateral Raise (Disadvantaging the Shrug) 29:00 Strength Curve vs Resistance Curve 30:00 Why Beginners Can't Feel Their Legs 31:00 Blood Flow, Bro Splits, and Dispersed Stimulus 33:00 Prioritizing: Deprioritize What's Already Good 34:00 Building a Program Around Your Weak Points 35:00 Aaron's Back Days: High Volume, Still Can't Feel It 37:00 Why Back and Delts Need More Volume 38:00 Manipulating Resistance Profiles Across a Whole Day 39:00 The 15/10/5: Short on the Highs, Lengthened on the Lows 41:00 The Asterisk on "More Volume Is Better" 42:00 A Row Isn't Always a 1.0 Stimulus 43:00 Finding the Rep Range Before Weight Takes Over 44:00 Pausing in the Short Position to Build the Pattern 47:00 Hamstrings, Biceps, and the Cramp Problem 49:00 Biceps Femoris: Pullers vs Pushers 50:00 Why Quads Are Just Different Post-Workout 52:00 Closing: Training Maturity and Looking Inward Work 1:1 with Aaron ⬇️ https://strakernutritionco.com/nutrition-coaching-apply-now/ Done For You Client Check-In System for Coaches ⬇️ https://strakernutritionco.com/macronutrient-reporting-check-in-template/ Paragon Training Methods Programming ⬇️ https://paragontrainingmethods.com Follow Bryan's Evolved Training Systems Programming ⬇️ https://evolvedtrainingsystems.com Find Us on Social Media ⬇️ IG | @Eat.Train.Prosper IG | @bryanboorstein IG | @aaron_straker YT | EAT TRAIN PROSPER PODCAST

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  Eat Train Prosper

  Chasing BIG Goals - Part 2 | ETP220

  Jun 19, 20261 hour

  ETP#220 is the part two follow-up to last week's episode, and this is the one we really wanted to get to. We ran out of road last week before doing CrossFit Pacific Beach any justice, so this episode picks right back up there and runs all the way through the rest of the arc: going online, the failed business that taught Bryan everything, the origins of Straker Nutrition, building Undefeated, and Aaron winning his pro card on the first try. The throughline is the same as part one. Spotting the gap in the market before anyone else does, putting in the reps when no one's watching, leaning on the people around you, and making things so simple it'd be unreasonable to screw them up. A lot of what looks like luck in hindsight is really just opportunity meeting preparation, over and over again. Before we get into it, Aaron's got some big news that we're both pretty fired up about. Covered in this episode: Big news: a little baby Straker (a boy) is coming in December, and Bryan's headed to Steamboat to celebrate his wife's birthday, twelve years after the trip that made him want to move to the mountains in the first place Updates: new Paragon hypertrophy cycles starting 6/22 with the core challenge, and a reminder on Good Labs (code STRAKER for an additional 20% off the cheapest labs in the US) How CrossFit PB built its reputation as the gym where everyone was actually jacked, and why Bryan refused to just do CrossFit for the sake of CrossFit The first real business goal: getting to $35K a year each so they could quit their day jobs, and the absolutely brutal 5:30am-to-midnight grind it took to get there Sharing a wall with an urgent care, opening a second location as a safety net, then maxing out both When the love started fading: the CrossFit burnout, the animosity with Anders, the balloon rent payment, and the slow unwind Going online before it was a thing, building Evolved Training Systems, and spotting the price gap in the market The failed business (Active Traveler Network) and why underpricing the market and failing taught Bryan everything he needed to succeed later Jenny's "I'm not rolling any fucking dice, I'm making this happen" moment and how reframing it took failure off the table The COVID inflection point: dumbbell-only programs ready to go the day the world shut down, and why removing everyone's excuses produced better results The origin of Straker Nutrition: spotting the gap between female-led coaching and male bodybuilding prep, and serving the people in the middle Building Undefeated around equipment because bodybuilders build better gyms than businessmen do The pro card: going from "natural Aaron who said he'd never compete" to winning on his first attempt, the TRT goal physique that left him feeling empty, and the pressure Jackson put on him Structuring the prep like a pro, turning the brain off, and the "crack in the dam" philosophy Why posing is the worst, and using accountability to your circle as the thing that actually drives you Closing thoughts: don't fear failure, expand your network, and drop the ego that keeps you from hiring a coach Timestamps: 00:00 Intro: Chasing Big Goals Part 2 00:55 Updates + Bryan's Big Party Weekend Recap 01:35 Steamboat Springs and the 12-Year Mountain Dream 03:15 Aaron's Big News + Good Labs Reminder 05:05 How CrossFit PB Differentiated on Training 06:50 Bodybuilding First, Metcon Second 11:25 The First Business Goal: Quitting the Day Jobs 13:30 Two Locations, the Urgent Care War, and Maxing Out 14:10 Falling Out of Love: Burnout and the Unwind 16:50 Going Online and Building Evolved 20:00 The Paragon Partnership and the COVID Surge 24:00 The Failed Business That Taught Him Everything 26:30 Jenny's "I'm Not Rolling Dice" Reframe 28:50 The COVID Inflection Point for SNC 33:30 Lockdown Life and Spotting the Software Exit 35:00 The Origin of Straker Nutrition 39:00 Building Expertise (and Hiding in Education) 40:00 Building Undefeated Around Equipment 42:30 The Pro Card: From "Never Competing" to First Try 43:00 The TRT Goal Physique That Left Him Empty 45:30 Deciding to Prep + Jackson's Pressure 47:00 Structuring the Prep Like a Pro 48:30 Making It Too Simple to Fail + The Crack in the Dam 51:30 Why Posing Is the Worst 55:00 Get Your Circle on Your Side 56:00 Closing Thoughts: Network, Ego, and Hiring a Coach Work 1:1 with Aaron ⬇️ https://strakernutritionco.com/nutrition-coaching-apply-now/ Done For You Client Check-In System for Coaches ⬇️ https://strakernutritionco.com/macronutrient-reporting-check-in-template/ Paragon Training Methods Programming ⬇️ https://paragontrainingmethods.com Follow Bryan's Evolved Training Systems Programming ⬇️ https://evolvedtrainingsystems.com Find Us on Social Media ⬇️ IG | @Eat.Train.Prosper IG | @bryanboorstein IG | @aaron_straker YT | EAT TRAIN PROSPER PODCAST

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  Eat Train Prosper

  Chasing BIG Goals - Part 1 | ETP219

  Jun 12, 202654 min

  ETP#219 (Part 1) is all about chasing big goals. If you've listened for a while you know we talk a ton about training, a decent amount about nutrition, and honestly not enough about the prosper side. This episode leans into that third pillar. Between the two of us we've moved across the country (and the world), changed careers, built gyms, build successful coaching and training businesses, and turned pro. With plenty of wins and a fair share of losses along the way. And the behind the scenes of how those things actually came together is where the real value is. So we each break down the foundations we've used for deciding if a big goal is actually worth the time, energy, and relationship cost it's going to demand. Because it will demand it. Your life is already full, and you cannot just stack a big goal on top of a full life without trading in the pursuit of a new big goal. We got deep enough into the examples that we ran out of time before giving CrossFit PB the conversation it deserves. So that story, plus the pro card win and the Paragon origin, is coming next week in Part 2. Covered in this episode: Updates: new Paragon physique cycles starting 6/22 with a six-week abs challenge, and Bryan digging further into his kidney labs (cystatin C, UACR, urinalysis) Aaron officially partnering with Good Labs, the best priced blood work in the US by a wide margin (code STRAKER for an additional 20% off) Why a big goal needs deep personal relevancy, and why purely money-motivated goals fall apart fast Getting goals out of your head and into spoken words, and why "word is bond" means being really selective with what you commit to Support systems and accountability, and the reality that we've let ourselves down hundreds of times but never someone else Going into business with friends versus going solo, and why it's better for good business partners to become friends than good friends to become business partners Being honest about the trade-offs, including Aaron telling Jenny "I'm going to be really selfish for the next five months" before prep Simplifying execution down to daily chunks so small it would be unreasonable to screw them up Discipline turning into motivation turning into obsession Writing the CrossFit PB business plan in coffee shops, and dealing with the friends who don't believe in you Bryan cashing out the Amazon stock he bought at 13 (at a loss) to fund his San Diego move The weekly master plan meeting Aaron and Jenny have kept every single week since 2018 Timestamps: 00:00 Intro: Chasing Big Goals 01:20 Updates: Paragon Physique Cycles and Abs Challenge 02:55 Bryan's Kidney Lab Deep Dive 06:00 Aaron's Good Labs Partnership + Coaching Opportunities 08:25 How We Laid This Episode Out + Our Examples 12:50 Deep Personal Relevancy 15:00 Speaking Goals Into Existence 16:05 Support Systems and Accountability 17:25 Business With Friends vs. Going Solo 21:30 Being Honest About the Costs and Trade-offs 23:50 Simplify Into Daily Action Chunks 25:30 Bryan's Foundations: Passion and Obsession 28:55 Discipline to Motivation to Obsession 30:30 Writing the CrossFit PB Business Plan 32:30 Buy-In From Your People and Handling Doubters 36:20 No Solutions, Only Trade-offs 39:05 Moving Across the Country: Our Two Stories 43:00 The Master Plan: Weekly Planning Meetings 46:00 Separation of Duties and the Undefeated Build 50:45 Why CrossFit PB Deserves Its Own Episode (Part 2 Teaser) Work 1:1 with Aaron ⬇️ https://strakernutritionco.com/nutrition-coaching-apply-now/ Done For You Client Check-In System for Coaches ⬇️ https://strakernutritionco.com/macronutrient-reporting-check-in-template/ Paragon Training Methods Programming ⬇️ https://paragontrainingmethods.com Follow Bryan's Evolved Training Systems Programming ⬇️ https://evolvedtrainingsystems.com Find Us on Social Media ⬇️ IG | @Eat.Train.Prosper IG | @bryanboorstein IG | @aaron_straker YT | EAT TRAIN PROSPER PODCAST

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