Eat Train Prosper – Details, episodes & analysis

In episode #203 we dig into various recovery modalities, evaluating their efficacy and actual relevance for improving recovery times. Some of the modalities covered in this episode  are infrared and traditional saunas, cold water immersion, hot baths, “active recovery”, yoga classes, compression therapy, manual therapy, sleep monitoring devices, and supplements. We highlight the importance of understanding which modalities are truly beneficial and which are likely overhyped.

Timestamps:

00:00 Introduction to Recovery Modalities

12:21 The Importance of Sleep and Nutrition

15:17 Sauna: Infrared vs Traditional

23:21 Cold Water Immersion and Ice Baths

30:22 Hot Baths and Steam Showers

35:37 Active Recovery and Recovery Runs

35:41 Active Recovery: Rethinking Recovery Methods

38:10 The Overrated Nature of Active Recovery

39:29 The Role of Movement in Recovery

40:48 Yoga: A Mixed Bag for Recovery

44:50 Compression Therapy: Benefits and Limitations

47:32 The Efficacy of Manual Therapy and Massage

53:18 Sleep Monitoring Devices: Are They Worth It?

01:00:19 Rest and Sedentarism: Finding Balance

01:03:03 Supplements: Overrated or Essential?

Work 1:1 with Aaron ⬇️
https://strakernutritionco.com/nutrition-coaching-apply-now/

Done For You Client Check-In System for Coaches ⬇️
https://strakernutritionco.com/macronutrient-reporting-check-in-template/

Paragon Training Methods Programming ⬇️
https://paragontrainingmethods.com

Follow Bryan's Evolved Training Systems Programming ⬇️
https://evolvedtrainingsystems.com

Find Us on Social Media  ⬇️
IG | @Eat.Train.Prosper
IG | @bryanboorstein
IG | @aaron_straker
YT | EAT TRAIN PROSPER PODCAST

Episode 201 is our October 2025 Instagram Q&A and we are discussing various topics in our fitness, training, and nutrition space.

00:00:00 - Personal Updates

00:13:09 - Do you think someone can still get jacked following the health and longevity plan that you and Jordan laid out?

00:18:40 - Can you elaborate on the Beardsley and Jake theory on training each muscle at least 2x/week or else it’ll atrophy within 2-3 days? Eg you must train iliac, lumbar and thoracic lat EACH within the 2-3 day period. 

00:23:33 - Which region of the traps do you think is most responsible for a more muscular look and do you think it needs to be trained directly, or will indirect work (such as rows) suffice?

00:28:13 - If I wanted to optimize muscle building, how much running or cycling is too much and may interfere with lower body hypertrophy? 

00:33:52 - Are you still updating the Evolved blog? 

00:35:22 - Do you think the hip abduction machine is the best way to train that function for hypertrophy? 

00:37:49 - Do you still believe that in a deficit it is better to just do steps instead of proper cardio?

00:43:37 - Should you do unilateral exercises whenever possible if you have time? Any benefit to doing bilateral?

00:48:48 - 4 vs 5 days of training per week when weekly volume is equated? What do you think is the sweet spot for experienced lifters with decent strength? 

00:50:53 - What is your current favourite exercise or physical activity, the thing you look forward to the most in your week?

00:54:20 - Heels elevated squats - What kind of stance? LIke narrow slant board? Cyclist squat?

00:55:47 - Can I do a trial of TRT just for a few weeks to see if I notice anything positive without ruining my natural production long term? 

00:58:47 - What would be the minimum effective dose of cardio volume to not go backwards? Never been a big cardio guy, so just trying to be healthy. 

01:00:55 - Do you have any direct experience or know anyone with experience with the Freak Athlete extension for quad/ham curl? If so, worth considering for the home gym? 

01:02:54 - If you are natural, what would be the highest frequency of legs/glutes that you would do in a week (to recover adequately) 

01:05:29 - How has the alternating lower/upper 3x/week been working for you? 

01:06:46 - Is there such a thing as true weight loss resistance if tracking accurately? 

01:10:54 - What’s the bare min for daily fat intake while cutting? Different for lifestyle vs competitor? 

01:15:10 - Is there any benefit to finding and staying at the top end of the maintenance range? 

01:16:44 - Stress, sleep and water. How much of a difference do they actually make on body comp?

Work 1:1 with Aaron ⬇️
https://strakernutritionco.com/nutrition-coaching-apply-now/

Done For You Client Check-In System for Coaches ⬇️
https://strakernutritionco.com/macronutrient-reporting-check-in-template/

Paragon Training Methods Programming ⬇️
https://paragontrainingmethods.com

Follow Bryan's Evolved Training Systems Programming ⬇️
https://evolvedtrainingsystems.com

Find Us on Social Media  ⬇️
IG | @Eat.Train.Prosper
IG | @bryanboorstein
IG | @aaron_straker
YT | EAT TRAIN PROSPER PODCAST

In ETP193 we dive into a variety of topics from our Instagram followers for our June 2025 Instagram Q&A episode. We’ve got a 90 minute episode jam packed with 20 questions ranging from nutritional approaches, training specifics, to starting your own coaching brand.

1. Advice if you were a coach working under an existing coach brand, but will be starting your own coaching business?
2. What are the things it actually takes to “stay lean” (approx 12% BF for a male) year round. How much activity per day/week, and what kind of nutritional guidelines and structures need to be in place?
3. How high relative to your shin should the back foot elevation be for Bulgarian Split Squats?
4. Can people still grow muscle mass with an epigastric hernia if lifting heavy isn’t allowed? How?
5. What are the differences between Paragon and Evolved, if any?
6. What are typical BF %’s for male & female when “toned” or “ripped”?
7. Bryan mentioned in his stories that he’s a big fan of pre-exhaust. Could you explain why you like it and how you use it?
8. Are there any instances where you find intermittent fasting useful? It is my preferred way of eating but I don’t know if there are downsides for both a deficit or trying to build muscle?
9. Can you explain why you like to program with RIR decreasing from week to week through the meso? The argument for keeping it consistent (for example 1-2 RIR week to week) is that the progress is more objective and no blurred diagnostics.
10. One week 4 of a 5 day, full body, 1 set to failure program. Weights, reps are going up each week. Feel great, not run down. I have noticed my arms look flatter? Is that just the result of eating less food? I can’t imagine I’m losing muscle if my lifts are getting better.
11. Since there are diminishing returns for additional sets performed of a certain exercise, is it better to perform less sets but a great number of exercises? Or vice versa?
12. I am wanting to see my 6 pack muscles more how do I know if I need to lose more body fat or do more weighted ab exercises to build those muscles?
13. If we can’t build muscle in a cut and are trying to just maintain, how come it isn’t recommended to do lower volume or the least amount needed to maintain?
14. Curious about both your hydration, how many oz do you drink daily on avg?
15. How much does being in Zone 2 really matter? Going above it ruins the purpose?
16. Whatever happened to your Tongkat Ali experiment?
17. Do you think there’s individual variance among people regarding who can go all out to failure and those who cannot?
18. How much time do you spend in a week across all activities? What does the week look like?
19. Best ways to improve running form for lifters?
20. What running workout type moved the needle most for you?

Work 1:1 with Aaron ⬇️
https://strakernutritionco.com/nutrition-coaching-apply-now/

Done For You Client Check-In System for Coaches ⬇️
https://strakernutritionco.com/macronutrient-reporting-check-in-template/

Paragon Training Methods Programming ⬇️
https://paragontrainingmethods.com

Follow Bryan's Evolved Training Systems Programming ⬇️
https://evolvedtrainingsystems.com

Find Us on Social Media  ⬇️
IG | @Eat.Train.Prosper
IG | @bryanboorstein
IG | @aaron_straker
YT | EAT TRAIN PROSPER PODCAST

This week we cover the ironic timing of lower body injuries we both sustained this past week and our immediate action plans for making the best of the situations. After that we round out the remaining questions from last week’s January Q&A episode.

Instagram Questions:

1. When doing cardio, should I do it by minutes or calories burned?
2. How will this new approach to “cardio for healthspan” play into the spring cut?
3. Do you really need to consume fewer carbs with insulin resistance or just fewer kcals?
4. I’m an early lifter 5:30AM, I’ve started incorporating pre-carbs, do I need pre protein?
5. When I travel with friends (eg skiing), it is hard to hit protein. Is it ok if protein is low for 3-4 days.
6. Should we keep RIR and weekly volume per muscle the same in a meso? Or alter it every week?
7. Rec on app or system to log workouts, reps, notes, RIR etc.. 
8. Tips get over the fear of the cut… Lose BF % and feel small, makes me want to bulk again
9. How the F is your HRV 227? What do I need to change in life?
10. Do you do any hot/cold therapies?If so, how do you incorporate into hypertrophy? 
11. Can you explain why it’s better to hit the short muscle lengths first?
12. What do you guys think is more significant when training if your goal is hypertrophy? Training the muscle until failure or time under tension? See a lotta back and forth around this and curious to hear your guys take!

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

Today we have the first episode of our Instagram Q&A series for 2023. We cover a number of different topics ranging from low calorie sauces for dieting, to spotting poorly designed training programs, and what the best reasoning would be for a DB chest fly vs a seated machine fly. Next week we will cover Part 2!

Instagram Questions:

1. What are good upper body exercises on the Smith machine?
2. Are Single Leg Extensions a good option for Hypertrophy? 
3. Thoughts on Programming horizontal pulls before vertical pulls in a FULL UPPER DAY?
4. Realizing that volume is so individual, what is a good starting point of volume for a new client? (Reps/Exercises/Frequency)
5. What are pros and cons of different progression schemes for hypertrophy? How to choose the right one for you?
6. When are Aaron and Jenny publishing the fitfluencers guide to surviving Bali?
7. What’s your fave low cal condiment? And favorite hot sauce? 
8. Key points to think about when programming / Red flags when looking at someone’s program? 
9. Update on NYE resolution of “eating more weed” 
10. Is there by any good reason why to use a DB fly instead of a fly machine? 
11. What should we do if we experience elbow pain when pushing? 
12. How to fix scapular winging / uneven shoulder? 
13. How do you rate the straddle lift for glute training at home? Hard to load heavy, and legs look wide? 
14. Why do I pee fast 3-4x during training? I train for 2 hours and drink 2-3 liters during.
15. Best tips to approach RIR and training coming out of a deload? Why not go to 0-1 RIR the week after deload? 
16. Do you prioritize seasonal foods?
17. How do you approach gym anxiety (Re: leg day hours prior; worried about waiting for machines in the crowded gym?)
18. How do you pump yourself up for the gym? 
19. Is there any merit to increasing cals for a period to raise BMR?

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

Today we talk about the “Prosper” leg of ETP. As entrepreneurs in the health and fitness space, we have had our high’s, our low’s and everything in between. We know that many of you listeners are also coaches in this space, and hopefully by us sharing some insight into our journey’s thus far (both the good and the bad) we can provide helpful insight for navigating the rough patches along your journey as well.

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

Research has dramatically helped to drive the industry forward over the last 10+ years. Thanks to this research we now feel quite confident about some things, such as longer rest periods are better for hypertrophy, frequency is mostly a means of partitioning volume etc… 

But there are many studies which have extremely small effect sizes or state conclusions where it doesn’t seem to matter what we do. Such examples might be: 

Training with “lower” reps vs “higher” reps or progressing with reps vs progressing with weight. 

When it comes to training volume, it’s often stated that more is better up to a point. Is that true for everyone? 

This episode is about going deeper into these studies, and understanding that these things very much matter FOR THE INDIVIDUAL (even if they don’t necessarily matter on a population level).

Work 1:1 with Aaron ⬇️
https://strakernutritionco.com/nutrition-coaching-apply-now/

Done For You Client Check-In System for Coaches ⬇️
https://strakernutritionco.com/macronutrient-reporting-check-in-template/

Paragon Training Methods Programming ⬇️
https://paragontrainingmethods.com

Follow Bryan's Evolved Training Systems Programming ⬇️
https://evolvedtrainingsystems.com

Find Us on Social Media  ⬇️
IG | @Eat.Train.Prosper
IG | @bryanboorstein
IG | @aaron_straker
YT | EAT TRAIN PROSPER PODCAST

In our first episode of 2023 we take the high road on typical January first nutrition advice. After covering some year end updates and some of our own personal outlooks for 2023, we detail one training question: “Any reasoning (practical or theoretical) for why certain rep ranges would work better for shortened vs lengthened movements?”, before diving into our less commonly discussed approaches for making sustainable, long-term changes in the new year.

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

After 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 volume. 

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

Today’s episode is on the topic of taking an Individualized approach to optimizing your own nutrition. Within the personal pursuit of optimizing you may very likely find that certain approaches might end up being different from the generally recommended “population level” averages or suggestions even from meta analyses and systematic reviews. These help us provide great places to start, but you likely will find that testing for yourself ends up being the most optimal approach. In this episode we cover a few very common places to look and evaluate.

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