The MUSCLE GROWTH Podcast

Creatine is one of the most researched supplements in the history of sports nutrition, yet myths about it refuse to die.Does creatine cause kidney damage?Does it cause hair loss?Does it make you retain water or gain fat?Is it basically a steroid?In this episode, we break down 12 of the most common myths about creatine using real scientific evidence from the Journal of the International Society of Sports Nutrition and decades of research.We explore the physiology, the misconceptions, and what the data actually shows about one of the most misunderstood compounds in health and fitness.Topics covered include:• Does creatine cause water retention?• Is creatine an anabolic steroid?• Creatine and kidney health• Creatine and hair loss (DHT myth)• Does creatine cause dehydration or cramps?• Is creatine safe for teenagers?• Creatine for women• Creatine for older adults and longevity• Is a loading phase necessary?• Are expensive forms of creatine better than monohydrate?• Creatine and brain healthWe also discuss emerging research suggesting creatine may support brain function, injury recovery, mood, and long-term health.If you’ve ever been unsure about creatine, this episode separates gym myths from actual science.🎙️ The MUSCLE GROWTH PodcastBuilding muscle with science and making it accessible to all.Follow the podcast for more episodes on:• Muscle growth• Supplements• Hormones• Biohacking• Nutrition• Training science

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.

Today, we’re thrilled to have Alex Sterner, a Brazilian Jiu-Jitsu black belt under Andre Galvao and a world-renowned strength and conditioning coach specializing in BJJ (Brazilian Jiu-Jitsu). Alex is the co-founder and head coach at Electrum Performance, the official strength and conditioning program behind some of the world’s best BJJ athletes, including the Atos team that won multiple IBJJF World Titles. With a Bachelor’s degree in Kinesiology from the University of Connecticut and certifications as a CSCS and USA Weightlifting coach, Alex combines cutting-edge science with practical experience training elite grapplers like Andre Galvao, JT Torres, and Lucas Barbosa. On this podcast, Alex shares his expert insights on how to develop muscle growth, improve athletic performance, and prepare your body for the demands of competitive Brazilian Jiu-Jitsu and beyond. Get ready to learn from one of the best in the game. Get ready to be inspired by Alex’s remarkable story, his insights on BJJ training, and his mission to fix people’s mindset with regards to movement - what he dubs “movement optimism”. In today’s episode, we dive into a wide range of insights, including: The origins of a strength-focused mindset and how it shaped Alex's approach to coaching and training. The benefits of group training environments and how they foster consistency, accountability, and camaraderie. The evolution from a rigid "neutral spine" philosophy to a more functional focus on movement optimisation, including using the back safely through multiple planes of motion. A deep look at the mechanisms of injury—and how the body, when exposed to appropriate stress, can adapt and grow stronger rather than break down. The principle that biological organisms adapt to the stress they're exposed to—highlighting the importance of intelligent, progressive overload. Alex's journey from fear and movement avoidance to preparing the body for advanced ranges of motion through the concepts of preparedness and readiness. The importance of avoiding a one-size-fits-all approach to technique—emphasising that every body is different and requires individualised solutions. A discussion on the Zercher squat, where natural discomfort becomes a beneficial limiting factor that encourages mindful load management and progressive development. The danger of "Glassback propaganda"—the over-cautious narrative that breeds fear of movement and stifles growth, sometimes jokingly referred to as "Glassback University." The immense power of reflecting on one’s progress, and how acknowledging small wins can be a potent motivator for long-term growth. How fear is often irrational—such as the fear of deadlifts—and how confronting it can unlock potential and confidence. A reframe of the outdated concept of "wear and tear," advocating instead for dose regulation, movement variability, and smarter long-term training strategies. And so much more! Get ready for a truly informative episode.

Haroun Pietersen: From Mitchells Plain to Powerlifting Glory Hailing from Mitchells Plain in Cape Town, Haroun Pietersen has quickly emerged as a standout figure in South African powerlifting. Despite only beginning his competitive journey in 2023, he has already earned major accolades, including the titles of 2024 African Powerlifting Champion and Commonwealth Powerlifting Champion. His meteoric rise in the sport is a powerful testament to his discipline, focus, and passion. At 37 years old and weighing around 104 kg, Haroun competes in the 105 kg weight class and has posted some awe-inspiring numbers: a 322.5 kg squat, a 217.5 kg bench press, and a 285 kg deadlift. At the 2024 World Classic Championships, he totaled 707.5 kg, setting new personal records and demonstrating not only his raw strength but also a well-thought-out, strategic approach to competition. Beyond his own accomplishments, Haroun is passionate about community upliftment and using his story to inspire others. Through his Instagram, @harounliftssa, he regularly shares training insights, motivation, and glimpses into his life as a competitive powerlifter. He is a strong advocate for showing that it's never too late to start something new or reach new heights. Adding to his impressive list of achievements, Haroun has been nominated for the 2025 World Games in China, a competition often referred to as the Olympics of powerlifting. This prestigious nomination confirms his place on the world stage and marks another exciting chapter in his journey. In today’s episode, we cover a wide range of topics, including: The difference between raw vs equipped lifting A full rundown of lifting equipment Haroun’s favourite accessory lifts A story about leg press fun with every plate in the gym Tips for powerlifting coaches and those wanting to get into the sport The importance of longevity in powerlifting How people can still improve as they age The health benefits of strength training later in life An overview of the South African powerlifting scene Financial challenges in powerlifting and barriers to entry …and so much more. Get ready for an inspiring and educational conversation with one of South Africa’s fastest-rising powerlifting stars!

𝗙𝗿𝗼𝗺 𝗠𝗶𝘁𝗰𝗵𝗲𝗹𝗹𝘀 𝗣𝗹𝗮𝗶𝗻 𝘁𝗼 𝘁𝗵𝗲 𝗪𝗼𝗿𝗹𝗱 𝗦𝘁𝗮𝗴𝗲: 𝗛𝗮𝗿𝗼𝘂𝗻 𝗣𝗶𝗲𝘁𝗲𝗿𝘀𝗲𝗻'𝘀 𝗣𝗼𝘄𝗲𝗿𝗹𝗶𝗳𝘁𝗶𝗻𝗴 𝗝𝗼𝘂𝗿𝗻𝗲𝘆 Hailing from Mitchells Plain in Cape Town, 𝗛𝗮𝗿𝗼𝘂𝗻 𝗣𝗶𝗲𝘁𝗲𝗿𝘀𝗲𝗻 is a standout figure in South African powerlifting. Despite only beginning his competitive journey in 𝟮𝟬𝟮𝟯, Haroun has quickly risen through the ranks to become the 𝟮𝟬𝟮𝟰 𝗔𝗳𝗿𝗶𝗰𝗮𝗻 𝗣𝗼𝘄𝗲𝗿𝗹𝗶𝗳𝘁𝗶𝗻𝗴 𝗖𝗵𝗮𝗺𝗽𝗶𝗼𝗻 and the 𝗖𝗼𝗺𝗺𝗼𝗻𝘄𝗲𝗮𝗹𝘁𝗵 𝗣𝗼𝘄𝗲𝗿𝗹𝗶𝗳𝘁𝗶𝗻𝗴 𝗖𝗵𝗮𝗺𝗽𝗶𝗼𝗻. 🌍🏋️‍♂️ (Sources: EWN, IOL) At 𝟯𝟳 𝘆𝗲𝗮𝗿𝘀 𝗼𝗹𝗱 and weighing around 𝟭𝟬𝟰 𝗸𝗴, Haroun has achieved some jaw-dropping lifts: 𝗦𝗾𝘂𝗮𝘁: 𝟯𝟮𝟮.𝟱 𝗸𝗴 𝗕𝗲𝗻𝗰𝗵 𝗣𝗿𝗲𝘀𝘀: 𝟮𝟭𝟳.𝟱 𝗸𝗴 𝗗𝗲𝗮𝗱𝗹𝗶𝗳𝘁: 𝟮𝟴𝟱 𝗸𝗴 (Source: EWN) That’s a total of 𝟳𝟬𝟳.𝟱 𝗸𝗴—nearly 𝟯𝘅 𝗵𝗶𝘀 𝗯𝗼𝗱𝘆 𝘄𝗲𝗶𝗴𝗵𝘁—placing him firmly among the elite in the 𝟭𝟬𝟱 𝗸𝗴 𝘄𝗲𝗶𝗴𝗵𝘁 𝗰𝗹𝗮𝘀𝘀. At the 𝟮𝟬𝟮𝟰 𝗪𝗼𝗿𝗹𝗱 𝗖𝗹𝗮𝘀𝘀𝗶𝗰 𝗖𝗵𝗮𝗺𝗽𝗶𝗼𝗻𝘀𝗵𝗶𝗽𝘀, Haroun set new personal bests and proved he’s not just strong, but smart in strategy too. His journey—from local gyms to international platforms—is a story of 𝗿𝗲𝘀𝗶𝗹𝗶𝗲𝗻𝗰𝗲, 𝗳𝗼𝗰𝘂𝘀, 𝗮𝗻𝗱 𝗶𝗻𝘀𝗽𝗶𝗿𝗮𝘁𝗶𝗼𝗻. Haroun also gives back to his community and shares his journey openly on Instagram: @harounliftssa. (Sources: IOL, Instagram) 🎧 𝗜𝗻 𝘁𝗵𝗶𝘀 𝗲𝗽𝗶𝘀𝗼𝗱𝗲, 𝘄𝗲 𝗱𝗶𝘃𝗲 𝗶𝗻𝘁𝗼: ✅ Haroun’s achievements in his first 2 years of competitive lifting ✅ Body mechanics: short vs tall lifters ✅ Powerlifting as a marathon, not a sprint ✅ Training blocks and trusting your coach ✅ Recovery: sleep, nutrition, and avoiding overtraining ✅ Supplements for peak performance ✅ The role of food as fuel for athletes ✅ Static holds for body conditioning ✅ Overloading vs deloading and smart programming ...and 𝘀𝗼 𝗺𝘂𝗰𝗵 𝗺𝗼𝗿𝗲! 🔥 𝗚𝗲𝘁 𝗿𝗲𝗮𝗱𝘆 𝗳𝗼𝗿 𝗮 𝗽𝗼𝘄𝗲𝗿-𝗽𝗮𝗰𝗸𝗲𝗱, 𝗶𝗻𝘀𝗽𝗶𝗿𝗶𝗻𝗴 𝗰𝗼𝗻𝘃𝗲𝗿𝘀𝗮𝘁𝗶𝗼𝗻 𝘄𝗶𝘁𝗵 𝗼𝗻𝗲 𝗼𝗳 𝗦𝗼𝘂𝘁𝗵 𝗔𝗳𝗿𝗶𝗰𝗮’𝘀 𝗿𝗶𝘀𝗶𝗻𝗴 𝘀𝘁𝗿𝗲𝗻𝗴𝘁𝗵 𝗰𝗵𝗮𝗺𝗽𝗶𝗼𝗻𝘀! #𝗣𝗼𝘄𝗲𝗿𝗹𝗶𝗳𝘁𝗶𝗻𝗴 #𝗦𝗼𝘂𝘁𝗵𝗔𝗳𝗿𝗶𝗰𝗮 #𝗛𝗮𝗿𝗼𝘂𝗻𝗣𝗶𝗲𝘁𝗲𝗿𝘀𝗲𝗻 #𝗦𝘁𝗿𝗲𝗻𝗴𝘁𝗵𝗧𝗿𝗮𝗶𝗻𝗶𝗻𝗴 #𝗔𝘁𝗵𝗹𝗲𝘁𝗲𝗠𝗶𝗻𝗱𝘀𝗲𝘁 #𝗙𝗶𝘁𝗻𝗲𝘀𝘀𝗣𝗼𝗱𝗰𝗮𝘀𝘁 #𝗠𝘂𝘀𝗰𝗹𝗲𝗚𝗿𝗼𝘄𝘁𝗵 #𝗖𝗼𝗺𝗺𝗼𝗻𝘄𝗲𝗮𝗹𝘁𝗵𝗖𝗵𝗮𝗺𝗽𝗶𝗼𝗻 #𝗥𝗲𝗰𝗼𝘃𝗲𝗿𝘆 #𝗧𝗿𝗮𝗶𝗻𝗶𝗻𝗴𝗧𝗶𝗽𝘀 #𝗣𝗼𝗱𝗰𝗮𝘀𝘁

Today, we’re joined by Elouise Voget — a trailblazing health and fitness influencer, advanced personal trainer, and nutritionist whose journey is nothing short of inspiring. Elouise made history in November 2024 by becoming the first South African to win the prestigious 𝐏𝐂𝐀 𝐌𝐚𝐬𝐭𝐞𝐫 𝐁𝐢𝐤𝐢𝐧𝐢 𝐖𝐨𝐫𝐥𝐝 𝐂𝐡𝐚𝐦𝐩𝐢𝐨𝐧 title at the 𝐏𝐂𝐀 𝐖𝐨𝐫𝐥𝐝 𝐂𝐡𝐚𝐦𝐩𝐢𝐨𝐧𝐬𝐡𝐢𝐩𝐬 in the Netherlands, cementing her status as a groundbreaking athlete in the world of competitive bodybuilding. Beyond her achievements on stage, Elouise is a dedicated mother, full-time professional, and passionate advocate for functional and rehabilitation training, empowering women — especially moms — to break barriers and realize their full potential. Her story is about resilience, transformation, and the relentless pursuit of greatness, proving that life’s commitments are no obstacle to achieving your dreams. Get ready to be inspired by Elouise’s remarkable journey, her insights on muscle growth, and her mission to uplift others both in and out of the gym. In today’s episode, we dive into a wide range of insights. Some of the topics include: Elouise’s inspiring journey into the niche of prenatal and postnatal fitness for mothers. The importance of dieting, meal prepping, and consistency for long-term success. What it means to be a role model for your kids and lead by example. A behind-the-scenes look at Elouise’s current training routine. Her historic win as the first South African to take the 𝐏𝐂𝐀 𝐁𝐢𝐤𝐢𝐧𝐢 𝐌𝐚𝐬𝐭𝐞𝐫𝐬 title on the world stage. How she structures her cardio routine and stays stage-ready. From UCLA pre-med to health sciences to opening the first EMS gyms in the Gulf — her unique academic and entrepreneurial journey. Why carbs are not the enemy — and how to make them work for you. Supplement options for people with dietary restrictions, including gluten and dairy intolerance. What it’s really like to compete abroad and prepare for international shows. A surprise guest appearance from TMGP’s mascot — Nacho! Balancing breastfeeding with competition prep and maintaining performance. How children often mirror their parents — and how to use that positively. A reminder that it’s never too late to start your fitness journey.