Muscles By Brussels Radio!

 In this episode of Vegan Proteins' Muscles by Brussels Radio, Giacomo and Dani dive into what it really means to find and ask for support on a fitness journey.From navigating family dynamics and romantic relationships to handling food environments, training schedules, and social pressure, they explore practical strategies for getting support without creating conflict.They also discuss the role of community, why hyper-independence can be limiting, and how shared fitness spaces can dramatically improve motivation, adherence, and overall well-being, especially for vegan athletes.

In this episode of Vegan Proteins: Muscles by Brussels Radio, Alice and Sawyer unpack the complex relationship between weight gain, weight loss, muscle building, and modern culture.They explore how lifestyle structure, calorie density, and societal norms make long-term weight management difficult, and why many people are unknowingly under-muscled rather than “overweight.”The conversation breaks down common myths around metabolism, dieting, and body trends, emphasizing that sustainable fitness often requires gaining weight to increase muscle, metabolism, and long-term health.Alice and Sawyer also discuss realistic timelines for muscle growth, the importance of resistance training, the dangers of extreme body ideals, and why patience, balance, and self-compassion are critical for lasting results, especially for beginners navigating fitness in a culture built around convenience and excess.

In this episode, Ben and Alice explore what competitive bodybuilders and lifestyle athletes can learn from each other. They discuss stress management, consistency, expectations, training intensity, nutrition structure, and balance, highlighting how blending discipline with flexibility can lead to better long-term fitness, health, and sustainability.

In this inspiring episode, we sit down with Melanie, a vegan powerlifter whose past year has been marked by massive life changes, personal growth, and record-setting strength.She opens up about navigating divorce, rebuilding her life, discovering the power of community, and transforming her approach to training and mindset.With coaching insights from Sawyer and thoughtful questions from Giacomo, Melanie shares how she learned to trust herself, adapt through adversity, and ultimately achieve regional records in USA Powerlifting.This conversation dives deep into resilience, vulnerability, and the unexpected joy that comes from embracing challenge.

In this episode, Ben and Sawyer break down the art of time efficient training. They explore how to get the most muscle building stimulus with the least time investment by dialing in exercise selection, intensity, and smart programming.You’ll learn the difference between maintenance and growth volume, how to strategically use supersets, circuits, myo-reps, and drop sets, and when pre-exhaust techniques can actually save your workout.They also discuss how to prioritize muscle groups, manage fatigue, and keep training enjoyable, even with a busy schedule. This one’s packed with practical takeaways for anyone looking to train smarter, not longer.

In this episode, Alice and Giacomo dive deep into the real key to fitness success: habits.From overcoming negative self-talk and embracing the long game to celebrating small wins and building supportive community, they unpack what it truly takes to keep momentum on your health and strength journey.Whether you’re brand-new to training or working toward your next big goal, this conversation offers mindset strategies and practical steps to help you stay consistent, stay motivated, and fall in love with the process.

In this inspiring conversation, Ben, Dani, and Ellie dive into what it’s really like to pursue natural bodybuilding as a teenager—while balancing school, mental health, veganism, and a first competition prep.Ellie shares her athletic background, her transition from running to strength training, how veganism became part of her identity, and how bodybuilding became a stabilizing force during a difficult period in her life. She opens up about navigating prep during high school, working with a coach, dealing with social pressures, and finding confidence on stage.The conversation also explores the realities of teen divisions, the challenges of reverse dieting, moving into college life as a bodybuilder, and her future goals in the sport. A powerful mix of vulnerability, resilience, and the beauty of finding purpose through bodybuilding.TRIGGER WARNING: self harm, r*ape Ellie's Instagram: @elikprug 

In this episode, Alice and Sawyer take a deep dive into one of the most common questions in vegan fitness: how much protein do you really need?They break down evidence-based ranges for total body weight and lean mass, explain how needs shift during cutting, bulking, maintenance, aging, or recovery, and clear up common misconceptions in the vegan community.The conversation also covers satiety, muscle retention, metabolic health, and why carbs and resistance training matter just as much as protein.To wrap up, they share their favorite practical high-protein vegan foods that make it easy to hit your goals without obsession, from seitan and soy curls to protein cereals, tofu hacks, pastas, and homemade staples.

In this episode of Muscles by Brussels Radio, Ben and Giacomo dive deep into how life transitions, from new relationships to career shifts, can reshape your fitness goals.They explore how to adjust expectations with compassion, find balance between ambition and sustainability, and redefine what progress means in every phase of life.Whether you’re a vegan athlete or someone just trying to stay consistent, this episode will help you set realistic goals that evolve with you.

 In this episode of Vegan Proteins Muscles by Brussels Radio, Ben and Alice dive into the topic of peri-workout nutrition: what to eat before, during, and after your workouts to maximize energy, performance, and recovery.They discuss the pros and cons of training fasted, how carbohydrates and glycogen protect your muscles, the importance of hydration and electrolytes, and practical strategies for vegan athletes to stay fueled without overcomplicating meal timing.Whether you train early in the morning or later in the day, this episode offers science-backed tips to help you train smarter and recover stronger on a plant-based diet.

Giacomo and Sawyer explore the complexities of personal growth in fitness, discussing the importance of coaching, navigating ambivalence, and the emotional investment required for success. They reflect on their own experiences in competition and the challenges faced by clients in achieving their goals. The conversation emphasizes the need for self-discovery, setting realistic expectations, and the value of community support in the fitness journey.

Alice and Giacomo dive deep into the world’s favorite stimulant. They explore how it impacts training, recovery, hydration, and sleep, and share personal experiences with dependence, withdrawal, and mindful moderation.You’ll learn how to use caffeine strategically for better workouts without burning out, the benefits of pairing it with L-theanine and L-tyrosine, and why switching to decaf or cycling off caffeine can improve long-term performance.Whether you’re a vegan athlete, bodybuilder, or just trying to optimize your energy, this conversation offers practical tools to help you use caffeine smarter.

Learn how to stay consistent with fitness when life gets hectic. Coaches Ben & Sawyer share mindset, nutrition, and training tips to stay resilient throughout.From traveling and schedule changes to shifting priorities, they explore practical strategies that don't demand perfection. This includes how to develop adaptability, nutrition habits, emotional resilience, and realistic training expectations.The coaches share personal experiences, coaching insights, and mindset tips to help you stay grounded, flexible, and progressing even when routines fall apart.

In this week's episode of Muscles by Brussels Radio, we’re talking about something most people don’t expect: what happens when you hit your weight loss goal... and it still doesn’t feel like “enough.”We also dive into: • Why weight loss can sometimes trigger new insecurities • The mental and emotional work most people don’t expect • What comes after the goal weight, and how to prepare • Body image, maintenance, and managing social pressure • Why sustainable tools matter more than the number on the scale✨ Helpful Links and Resources:

This week’s episode of Muscles by Brussels Radio is a good one—and a real peek behind the curtain of what actually happens when we’re coaching clients through body comp goals.We’re digging into: Why some clients need free meals—and others need to be told to chill with them What to do if tracking everything you eat is starting to make you miserable How we use meal plans strategically (even though we usually don’t love them) And why the “perfect program” is overrated if you’re not mentally in the game Whether you’re a coach or someone chasing your own goals, this one’s a reminder that success is never just about the numbers.✨ Helpful Links and Resources:

What does a cross-country vegan strong-person party bus have to do with burnout? Absolutely nothing. But it did come up in this week’s episode, and honestly, we kind of love the idea. Once we got back on track, Sawyer and Giacomo dug into the messy, exhausting, and all-too-familiar topic of burnout—what it looks like, how to recognize it, and what to do when you realize you're running on fumes.Sawyer shares his own experience from his lawyer days (spoiler: it wasn’t pretty), and Giacomo offers insight on how burnout shows up in coaching clients—especially the ones who think admitting they're overwhelmed is a weakness. This one’s part personal story, part strategy session, and totally relatable.If you’re caught in the loop of "just get through this week" on repeat... you need this one.✨ Helpful Links and Resources:

Let’s talk about what happens after the glitter and tan fade. You know—that time between shows when the real work begins. Whether you call it an improvement season, build phase, or just “eating more and lifting heavy,” it’s where champions are made.In this week’s episode, Alice opens up about her shift from bikini to a more muscular division, the psychological rollercoaster of gaining weight intentionally (yes, it’s a thing), and how judging has changed her perspective on posing and physique goals.Ben shares why the off-season is where strategy matters most—and why you might need to get uncomfortable to level up.If you’ve ever questioned your path in bodybuilding or wondered what the next chapter might look like, this one’s for you.✨ Helpful Links and Resources:

Most of us didn't go vegan and instantly become nutrition wizards. Whether you went full “lentils and brown rice” or lived off potato chips and Oreos (no judgment), there are some common pitfalls that almost every new vegan stumbles into. In this episode, Sawyer and Giacomo break down the top 10 mistakes we’ve made ourselves—and that we see all the time in our clients. You’ll learn what to look out for, how to correct course, and how to stay fueled and thriving on a plant-based diet—without falling into the “I guess I just need meat” trap.✨ Helpful Links and Resources: