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PODCAST

Eat Train Prosper

Aaron Straker | Bryan Boorstein

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.

health & fitness nutrition

All Episodes

81:05

Nutrition & Training for New Parents | ETP#194

Eat Train Prosper ·

2025/07/15

In episode #194, we discuss the challenges and adjustments that new and expecting parents may face regarding their nutrition, training, and recovery. We emphasize the importance of establishing routines, setting realistic goals, and maintaining positive communication between partners. The conversation covers practical strategies for meal prepping, finding time for exercise, and prioritizing mental health during the earliest periods of parenthood. Timestamps: 00:00 Introduction and Updates 21:...

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85:02

June 2025 Instagram Q&A | ETP#193

Eat Train Prosper ·

2025/07/01

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. Advice if you were a coach working under an existing coach brand, but will be starting your own coaching business?What are the things it actually takes to “stay lean” (approx 12% BF for a male) year round. How much activity per...

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61:33

Aaron Recaps His First Show Experience | ETP#192

Eat Train Prosper ·

2025/06/17

In episode #192 of Eat Train Prosper, Aaron takes us behind the scenes of his first bodybuilding competition. He breaks down the stages of his first peak week—from the depletion protocol and final carb-up, to the psychological grind of show prep and the critical role of structure and execution. We dive into the finer points of show-day logistics: registration, tanning, stage timing, and everything that doesn’t get talked about enough. Aaron shares his own takeaways about physique presentation...

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71:08

Pre Steroid-Era Training Protocols - Part Two #ETP191

Eat Train Prosper ·

2025/06/03

In Part 2 of Pre Steroid-Era Training Protocols, we keep the pre-steroid era lens on but bring it forward—pulling lessons from the past into how you can fine-tune your “now.” Rep schemes, recovery, fatigue management, and why progression models likely still need a bit of human touch. Wrapping up with the introduction of Arthur Jones’ Nautilus machines, and romanticizing the minimalist, burly, barbell garage Dad. Episode Timestamps: 00:00 Introduction to Part 2 04:06 Bryan's Training Exp...

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66:26

Pre Steroid-Era Training Protocols - Part One #ETP190

Eat Train Prosper ·

2025/05/27

In part one of this two-part episode episode, we go deep on pre-steroid era training – how some of OGs like Sandow, Hackenschmidt, and Reeves built amazing physiques long before pharma entered the game. We cover the rise of full-body training, the birth of machines, old-school recovery, real food, and timeless work ethic. A look in the rearview mirror at where this all started and what still matters today. Part two releases next week. Timestamps: 00:00 Introduction to Pre-Steroid Era Training...

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63:22

Effective Meal Prep Strategies | ETP#189

Eat Train Prosper ·

2025/05/13

In this episode, we dive into real-world meal prep strategies that make sticking to your diet easier. We talk about keeping things simple and flexible, finding the right balance between time and money, and how consistency drives results. We also share personal stories, tips on bulk cooking, handling family meals, and what to do when hunger hits during a cut. Timestamps: 00:00:00 Introduction to Effective Meal Prep Strategies 00:13:59 Understanding the Importance of Structure in Dieting 00:28...

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60:01

Quality Volume | ETP#188

Eat Train Prosper ·

2025/05/06

In episode 188, we delve into the concept of Quality Training Volume, discussing the balance between sufficient volume for progress and avoiding unproductive fatigue. We explore the transition from low to high volume training, and touch on individual variability and frequency in optimizing training outcomes. We highlight the nuances of training adaptations, soreness, and the impact of training age on volume tolerance. We wrap up with a section on the need for a balanced approach to training, ...

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75:13

April 2025 Instagram Q&A | ETP#187

Eat Train Prosper ·

2025/04/29

It is time for the April 2025 Q&A episode. A few notable questions from this month’s episode include the changing perspectives on lengthened bias training, and the implications of GLP-1 medications for health. Timestamps: 00:10:08 - Have you ever had to refer a client for ECAL metabolic testing due to normal labs + you believe they were telling the truth. But they just weren’t losing the weight? 00:12:34 - What’s up with the new “trend” of upping creating dose from 5g per day to 10 gra...

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53:07

When is enough, enough? | ETP#186

Eat Train Prosper ·

2025/04/15

In Episode 186 we cover a question submitted from a woman asking the very complicated question of, “when is enough, enough?”When is the time to stop setting new goals in fitness/physique related pursuits. When you become advanced how do you continue to set new goals? How to know when it’s time to simply maintain what you’ve put the hard work in to earn, and ride off into the sunset. We explore this question from various angles, from both the physical and mental side of things. Timestamps: 00...

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63:08

Glute Specialization 3x per Week | ETP#185

Eat Train Prosper ·

2025/04/08

In episode 185, we follow up our previous Chest Specialization episode with another body part specialization. This time for the glutes. We detail a few very effective and practical approaches to training the glutes 3x weekly or per rotation taking in all the numerous considerations that go into designing a proper specialization. We walk through our key levers of exercise order, optimizing frequency, the importance of exercise selection, where to increase and decrease volume increases, and int...

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69:47

Chest Specialization | ETP#184

Eat Train Prosper ·

2025/03/11

In ETP184, Bryan presents a Masterclass on how to design a chest specialization phase, exploring the various considerations to take into account, and the current lack of depth in using AI for training programming. This episode emphasizes the importance of exercise order, volume, and frequency in optimizing for hypertrophy, intricacies of exercise selection, volume increases, and intensity techniques. Timestamps: 00:00 Introduction to Chest Specialization Phase 03:54 Updates and Personal Prog...

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75:37

February 2025 Instagram Q&A | ETP#183

Eat Train Prosper ·

2025/03/04

00:00:23 Who was the better CrossFitter? Bryan or Aaron? 00:01:47 What are the prime muscle-building years, and how precipitous is the drop off as you age? 00:05:12 What’s your average maintenance diet look like? Can you walk through a typical grocery haul for a week. 00:11:32 What do you think about RFK? 00:16:23 Do you think whey protein powders have merit? Do you think you can build muscle in a low-carb state if you’re eating a ton of protein? 00:18:26 Aaron mention...

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57:05

Bridging Mental Health & Fitness | ETP#182

Eat Train Prosper ·

2025/02/25

In ETP 182, we explore the deep connection between mental health and fitness, sharing our own experiences with movement and how it’s shaped our well-being. We talk about why exercise is more than just self-care—it’s essential for a strong mind. We break down the science behind movement, and its role in the dopamine reward system, and how some research has shown that exercise can be just as effective as antidepressants. Timestamps: 00:00 Episode Introduction and Updates 12:26 Personal Experie...

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62:42

Cheat Meals vs Free Meals | ETP#181

Eat Train Prosper ·

2025/02/11

In episode 181, we talk about the differences between cheat meals and free meals, emphasizing the importance of intent and context. We then explore how these concepts fit into different nutritional periodization phases, covering the significance of meal planning and the psychological aspects of your choices in each phase. Then we wrap up with the importance of meal timing, the psychological aspects of dieting, and the impact of exercise on our aforementioned nutritional strategies. Timestamp...

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63:47

January 2025 Instagram Q&A | ETP#180

Eat Train Prosper ·

2025/02/04

In episode 180 we cover our January 2025 Instagram Q&A. Per usual we kick off with some personal updates from ourselves. Then we dive into our Q&A. Topics this month range from training weaknesses, frequency, chest development, to defining a lean physique. Some lesser frequently discussed topics include fat loss strategies with insulin resistance, cardio training and its impact on hypertrophy, arm training, and lastly practical durations of bulking phases. As always, thanks for listen...

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63:24

Mind Pump and The Big 5 | ETP#179

Eat Train Prosper ·

2025/01/28

In ETP179 we dive into The Big Five strength movements and how they stack up when it comes to hypertrophy. This is a follow up to a question we were asked in episode #153 that stirred up a small controversy. So we’ve made an entire episode around it.The majority of the episode covers why exercise selection should always be based on individual goals and context. From bench press and deadlifts to overhead press, squats, and rows, we explore their effectiveness for muscle growth and whether trad...

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61:57

Resolutions, 75-Hard, Making Lasting Change | ETP#178

Eat Train Prosper ·

2025/01/14

In this episode, we’re kicking off the New Year with some reflections, personal updates, and a deep dive into the 75 Hard challenge. We talk about how identity plays a huge role in making real, lasting changes and how peripheral elements like your environment shape your behavior.We shift into the challenges of sticking to your word—especially when family, friends, and social events come into play. Ultra-processed foods, managing your surroundings, and even the less thought about psychological...

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79:14

December 2024 Instagram Q&A | ETP#177

Eat Train Prosper ·

2024/12/23

The final Eat Train Prosper of 2024. Our December Instagram Q&A. Packed with 27 questions to help propel you into a motivated January putting your best foot forward. A BIG THANK YOU to our listeners who’ve supported our ETP project for 4 YEARS NOW. Crazy.Timestamps:00:00 Introduction and Year-End Reflections00:04:53 How much do you have to force progress and how much of it comes naturally? 00:09:42 How do you assess different weights on cable machines when traveling to different gyms...

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62:04

Identifying Your Goal and Achieving it | ETP#176

Eat Train Prosper ·

2024/12/17

In this episode, we talk about the importance of identifying your underlying fitness or body composition goals, especially as the new year approaches. We explore common falsehoods promoted in the fitness industry, the challenges of navigating between bulking and cutting, and the significance of understanding your goals. The conversation emphasizes the need for structured approaches to goal setting and the psychological aspects of embarking on your journey.Timestamps:00:00:00 Introduction to G...

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75:30

November 2024 Instagram Q&A | ETP#175

Eat Train Prosper ·

2024/11/26

Once again it’s time for our Monthly Instagram Q&A for November 2024.This month we are talking Heart Rate Recovery, a bit more on abbreviated training, calf training, we talk a little bit of shit on deli meats, home gym Zone 2 training and more. Always a big thank you to the Eat Train Prosper community for providing us help in crafting these Q&A episodes.Timestamps:00:00:29 Long question on soreness session to session and how to manipulate training. 00:04:51 Heart Rate Recovery i...

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