The MUSCLE GROWTH Podcast

This episode breaks down research showing that muscles can actually “remember” past training. Even after muscle size is lost, the body keeps a biological record of previous workouts at the DNA level.
Researchers followed people through periods of training, muscle loss, and retraining, and found that certain muscle-building genes stay switched into a ready state long after training stops. Because of this, muscles grow back faster and stronger when training starts again.
The episode also explains how even a single workout can leave lasting changes inside muscle cells, helping the body respond better to future exercise. In simple terms, the work put in today can make building muscle easier later on, even after time off.
These findings help explain why “muscle memory” is real and why getting back into training is often quicker than starting from scratch.

Andrew Coates is a seasoned fitness professional, writer, speaker, and personal trainer with over a decade of experience in the fitness industry. He is the founder of Andrew Coates Fitness and contracts at Evolve Strength South in Edmonton, Alberta. Andrew is known for his dedication to sustainable nutrition and evidence-based fitness practices, avoiding fads and extremes. He hosts The Lift Free and Diet Hard Podcast, featuring conversations with leaders across the fitness industry. Andrew is also a prolific fitness writer, contributing to renowned publications such as T-Nation, Muscle and Fitness, Men’s Health, Onnit, and more. As a sought-after speaker, he has shared his expertise at numerous fitness conferences including Olympia U, NSCA clinics, and the canfitpro Global Conference. Andrew mentors fitness professionals worldwide, helping them build impactful careers based on integrity and knowledge. With a deep passion for education and coaching, he continues to influence the fitness world both online and in person.

From frustrated to fit — The MUSCLE GROWTH Podcast delivers evidence-backed strategies from expert guests—our Gains Gurus—to help you build muscle, gain strength, perform at your best, and stay healthy for life.
And with that, let’s dive into today’s topics:
Andrew’s origin story - shortened! Started working in a gym, then at 32, hired off the gym floor. Worked at a gym for 6 years.

Became a podcaster (Lift Free & Diet Hard, 7 years ongoing).

Writer for T-Nation and Men’s Health.

World-leading writer, podcast host, and personal trainer.

Key Themes & Talking Points
In-person vs virtual coaching — importance of staying grounded.

Navigating the noise in fitness: competing for attention vs real value.

Old school vs new training — false dichotomy (e.g. low vs high volume).

Optimal vs effective training.

Self-selection: why certain athletes (e.g., basketball players typically ing tall) excel.

Rep ranges and how to train effectively.

Fatigue as part of the process.

The basics of training

The truth about IFBB pros & Hollywood physiques.

Gym intimidation — making the gym less scary.

Gymflation — recognising superficial tactics vs what works.

Exposing kids to training early.

Health, Fitness & Society
Batman vs Joker analogy for social media — perspective matters.

Ozempic: the benefits vs the weak moral arguments.

Trusted sources: Derek (MPMD), Dr Peter Attia vs experts on specific things like Dr Andrew Huberman and Dr Neil De Graysee Tyson talking out of their expert fields

Benefits of building muscle: bone density, healthspan, longevity.

How to tell good advice from bad advice online.

Amazing car driving analogy — expecting grace but not giving it.

Changes with age: importance of introspection to keep improving or slow decline.

And so much more! Get ready for a truly informative episode.

Today’s guest is someone who masterfully bridges the gap between cutting-edge science and the real-world challenges lifters face on their journey to building muscle and optimising health.
Dr. Gabrielle Fundaro is a leading expert in gut health and human nutrition. She holds a PhD in Human Nutrition, Foods, and Exercise from Virginia Tech and is a former Assistant Professor of Exercise Science. In addition to being an ACE-certified health coach, she’s credentialed in sports nutrition, motivational interviewing, and the Monash Low-FODMAP program—giving her a rare combination of scientific depth and practical coaching tools.
As the founder of Vitamin PhD Nutrition, Dr. Fundaro advocates for weight-neutral, sustainable approaches to health that empower individuals to align their habits with their personal values. She’s a published author, international speaker, and serves on the boards of both the Sports Nutrition Association and the Nutrition Coaching Global Mastermind.
You may also recognise her from her work with Renaissance Periodization, where she played a key role in combatting misinformation in the fitness industry through evidence-based education. Her passion lies in making complex topics—especially those related to gut health, performance, recovery, and muscle growth—accessible and actionable for everyday lifters.
Please welcome to The Muscle Growth Podcast, Dr. Gabrielle Fundaro.

From frustrated to fit — The MUSCLE GROWTH Podcast delivers evidence-backed strategies from expert guests—our Gains Gurus—to help you build muscle, gain strength, perform at your best, and stay healthy for life.
“You are not what you eat; rather, you are what you absorb.”
And with that, let’s dive into today’s topics:
How can you change your gut microbiome?

The effects of antibiotics on gut health

Fecal microbiome transplants

Elimination diets and their real purpose

Fearmongering by fitness influencers

The lack of informed consent in the fitness industry

Global body dissatisfaction—especially among women

What weight-neutral interventions really look like

And so much more! Get ready for a truly informative episode.

Today’s guest is someone who truly bridges the gap between cutting-edge science and the real-world challenges lifters face on their journey to build muscle and optimise health.
Dr. Gabrielle Fundaro is a distinguished expert in gut health and human nutrition. She holds a PhD in Human Nutrition, Foods, and Exercise from Virginia Tech and is a former Assistant Professor of Exercise Science. In addition to being an ACE-certified health coach, she holds credentials in sports nutrition, motivational interviewing, and the Monash Low-FODMAP program — equipping her with a rare blend of scientific expertise and practical coaching tools.
As the founder of Vitamin PhD Nutrition, Dr. Fundaro champions weight-neutral, sustainable health strategies that empower individuals to align their habits with their values. She’s a published author, international speaker, and serves on the boards of both the Sports Nutrition Association and the Nutrition Coaching Global Mastermind.
You may also know her from her work with Renaissance Periodization, where she helped combat misinformation in the fitness industry with evidence-based insights. Her passion lies in translating complex topics — especially the role of gut health in performance, recovery, and muscle growth — into strategies people can actually apply.
Please welcome to The Muscle Growth Podcast, Dr. Gabrielle Fundaro.

From frustrated to fit — The MUSCLE GROWTH Podcast helps you get bigger, stronger, and better with evidence-backed strategies from our expert guests — the Gains Gurus — to build muscle, gain strength, perform at your best, and stay healthy for life.
“You are not what you eat; rather, you are what you absorb.” and on that let’s dive into the topics for today!
An Introduction to Dr Gabrielle Fundaro

The role of gut health in muscle growth and recovery

The "3 D’s" of gut health:

Digestion

Disease

Diversity

Insoluble vs. soluble fibre

Importance of nutrition for gut health

FODMAPs explained

Prebiotics vs. probiotics – what’s the difference, and are they useful?

Fermentable products – some examples.

The fallacy of “Natural being Harmless” (especially in online fitness/health spaces)

Is getting a stool sample worth it?

Greens powders – worth it or bin it?

And so much more! Get ready for a truly informative episode.

Today, we're joined by none other than Alex Sterner — a Brazilian Jiu-Jitsu black belt under the legendary Andre Galvao, and one of the world’s top strength and conditioning coaches in the sport of BJJ. Alex is the co-founder and head coach at Electrum Performance, the official strength and conditioning team behind elite grapplers like the Atos squad, who’ve racked up multiple IBJJF World Titles.
With a Bachelor’s in Kinesiology from the University of Connecticut and certifications as a CSCS and USA Weightlifting coach, Alex blends cutting-edge science with real-world experience, training some of the best in the game — including Andre Galvao, JT Torres, and Lucas Barbosa.
In this episode, Alex breaks down how to optimise muscle growth, enhance athletic performance, and prepare your body for the unique demands of competitive Brazilian Jiu-Jitsu. He also dives into his powerful philosophy of “movement optimism” — a mindset shift that challenges traditional views on pain, posture, and rehab.
Get ready to be inspired by Alex’s journey, his passion for performance, and the wisdom he's gained from training the world’s best.

From frustrated to fit — The MUSCLE GROWTH Podcast helps you get bigger, stronger, and better with evidence-backed strategies, tools, and tips from our expert guests — the Gains Gurus — for building muscle, gaining strength, improving health, and increasing longevity.

In today’s episode, we dive into a wide range of insights, including:
Plyometrics and the accessibility of jumping – why explosive movement should be part of everyone’s training, regardless of level.

The fear of being a beginner – how ego and discomfort prevent progress in new skill domains.

Developing explosiveness and power – effective strategies to build speed, force, and athleticism.

Training female athletes – navigating unique needs while addressing and combating predatory behaviour in the fitness space.

Goal-specific training – tailoring programs to match individual outcomes, from muscle gain to sports performance.

The role of isometrics – using static holds for joint resilience, control, and performance gains.

Autoregulation and managing fatigue – learning to adjust in real-time to optimise recovery and long-term progress.

Sports-specific training for BJJ – aligning strength and conditioning with the unique demands of grappling.

And so much more! Get ready for a truly informative episode.