Fats for muscle growth, lifting for fat loss, my diet & more [Podcast]

Robert Sikes interviewed me on a lot of different topics in this one. We talked about how low fat diets can be a trap for natural lifters, how higher fat intakes may benefit muscle growth, why strength training often beats cardio for fat loss, what my own diet looks like and much more. See the timestamps below for a list of the topics. Enjoy it!




  • Menno’s switch from business to fitness and nutrition (3:34)
  • How his family and friends reacted to his extreme career change (4:53)
  • The struggles he faces when creating good content in the health and wellness space (6:29)
  • The structure of his workflow when researching a new concept or project (8:59)
  • How he handles issues regarding his evidence-based approach to fitness and nutrition and speaking to his target audience (11:31)
  • The benefits of strength training and how it is far superior to endless hours of cardio for achieving overall health and fitness (14:25)
  • The mechanisms of muscle growth and how the approach has changed over the years (17:16)
  • Specific techniques to aid the seasoned lifter in adding more muscle to his/her frame (20:48)
  • How to move past a weight lifting plateau (23:38)
  • The differences in training between a natural athlete and one who uses supplements or performance enhancing drugs (25:47)
  • The division he sees in the nutritional and training realms (28:29)
  • A typical day of eating for Menno, and how it differs based on the training phase he’s in (29:39)
  • Menno’s take on the importance of dietary fat when it comes to hormonal balance (32:04)
  • How low-fat bodybuilding is a trap, especially when it comes to testosterone (36:16)
  • The benefits of reverse dieting as well as the detrimental effects of chronic undereating (39:51)
  • Optimal body fat percentage if you’re trying to build lean muscle (42:30)
  • Finding balance in training and taking advantage of the off-season to rebuild (47:18)
  • His opinion on stearic acid and insulin resistance or sensitivity (51:23)
  • The topics in his newly published book, including mindset and productivity (52:49)
  • Menno’s recommended reads (54:29)
  • His travel aspirations and upcoming schedule (56:07)

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About the author

Menno Henselmans

Formerly a business consultant, I've traded my company car to follow my passion in strength training. I'm now an online physique coach, scientist and international public speaker with the mission to help serious trainees master their physique.

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