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power foods

37 Power Foods For Men

January 26, 2017
Written by Cody McBroom

THIS IS NOT CLICKBATE! These are REAL foods that men THRIVE off of.

I had to say that right off the bat, because… Well, I’ll just give you some background on why I wanted to write this article…

[ Photo Cred : www.health.com ]

I saw that picture and realized how many times I’ve seen ads or marketing schemes revolving around “Detoxing Juices and Foods”, “Super-Foods To Slim Down”, or “The Magic Macro Diet Plan” as if these authors found the holy grail of nutrition that strips fat and gives you abs in no time.

Trust me, if that were the case – I’d be ripped out of my mind by now, because I study this shit on a daily basis!

But the truth is, even though there aren’t really “Super Foods” or anything magical within the nutrition world, there are a lot of specific foods that a lot of men do not eat enough off that their bodies would truly thrive off of.

By thrive, I mean that they’d optimize their testosterone, reduce stress, improve libido, increase performance in the gym, build more muscle, drastically improve their gut health, and in turn – they’d be able to finally weaponize their body and conquer their physicality as men should.

See, these aren’t “Super Foods” or “Quick Fixes” for shedding the unwanted body fat on your gut, nor are they foods that will instantly build a set of massive arms.

But they are foods that will optimize your body. Modern man has slowly moved away from being what they’re meant to be…. MANLY.

Men should be powerful, have control of their bodies and lives, have energy from morning til night, be able to attract women, have strength abilities and be able to move efficiently.

Having all this would be optimizing your body as it was created to do.

It would also lead to more of everything we as men want. Money, strength, confidence, women, and control.

So my point is simple, this list of foods could be more of a wake up call and a first step into the direction you need in order to truly optimize your body and your life.

After that, next step is training… But that’s an entire different article. If you’re a guy who is stuck and desperately needs to transform, yet doesn’t have the outline, accountability or association to needed in order to achieve this – click here now.

Without further ado…

#1 – Oatmeal

Oatmeal is high in soluble fiber; this is HUGE for health and taking care of your gut. But it also lowers risk of heart disease and keeps you fuller longer (my go to, is Quakers high fiber maple brown sugar).

This is also a great complex carb that digests a bit slower, making it a perfect choice, coupled with 25-35g of protein, pre workout – for a slow sustained energy source. It’s also high in immune-boosting zinc, stress fighting B vitamins, and other high antioxidant vitamins and minerals all men need to thrive.

#2 – Steak

The main reason steak is such a power food, is because it’s the manliest form of protein you can get… I’m playing, but not completely. When you’re on a diet, going out to eat at a restaurant can be one of the most difficult things.

With steak, you’re good to go at almost any restaurant! Plus, it’s packed with iron, zinc, b-vitamins, and the big one – creatine. It’s one of the highest natural sources of creatine, which can be a HUGE aid in muscle recovery, growth, and ATP production.

#3 – Bison

Bison has less than half the total fat as regular beef, while still packing the essential nutrients – it’s filled with zinc, selenium, and B vitamins, needed for optimal testosterone production, immune function, and energy.

In other words, bison is a MUST for men.

#4 – Eggs (all of the egg)

Eggs are not only one of the best sources of protein, because of their high leucine content (the most important amino acid for muscle growth), but they’re also a crucial source of fat and cholesterol.

That’s right, cholesterol can be a good thing people! They’re filled with benefits from boosting testosterone, anti-aging, curbing people’s appetites and craving, and a HUGE list of others from the omega-3 fatty acids inside this food.

#5 – Spinach 

Spinach is a potent source of magnesium, which can help dilate blood vessels and lead to better blood flow – which can mean better pumps in the gym and even help out in the bed.

Add to that, it contains a good amount of folate, which is a blood level protective nutrient that can not only improve blood but also protect against arterial diseases as well. 

#6 – Blueberries

These little guys have the highest fiber, vitamin, mineral, and anti-oxidant count per ounce of ANY fruit out there. Plus they’re one of the lowest calorie fruits as well, which aids in keeping us lean. They even have specific nutrients and a color pigment that helps skin and the aging effect.

#7 – Almonds 

This nut is like taking a damn multivitamin. Just an ounce of almonds provides 50% of the vitamin E, 8% of the calcium, and 19% of the magnesium you need daily. These nutrients lower your risk of heart attack, improve your bone strength, and even reduce your risk of Alzheimer’s.

#8 – Greek Yogurt

Yogurt is a great snack or part of a complete meal, I suggest implementing it into many of my guys daily meal plans. The first reasons being, it’s packed with protein and the type of protein is one of the best sources when it comes to building muscle and repairing tissue because of it’s amino acid profile.

Another reason is because of your gut. The gut is an extremely important part of your body and part of not only being healthy, but also in being lean and building muscle. The probiotics inside a good yogurt can help create a better balance and ratio of good to bad bacteria in your gut.

Shoot for organic fat free sources of Greek yogurt, versus the flavored or cheap type of yogurts, check the ingredient label next time – it should basically contain cultured milk and cultures (the GI-healthy probiotics like S. Thermophilus, L. Bulgaricus, L. Acidophilus, etc.).

#9 – Kale

I personally do not like Kale; it’s rough and doesn’t have the most desirable taste… But to be completely honest, after preparing this article – I’ll be eating more of it. I knew its benefits were high, but holy shit!

In fact, it’s almost too many to list. It has more fiber than any leafy green, has more nutrients per ounce than any other green, it’s the best green in terms of anti-oxidants, it’s full of vitamins C and D, has calcium and other cancer fighting phytonutrients, and it’s also high in carotene, lutein, zeaxanthin which can all help avoid macular degeneration.

So guys, if you want to train hard, get great pumps, avoid cancers, and keep your eyesight on point for life… Get your kale on.

#10 – Kefir 

Another low fat, high protein, dairy source that can be a great natural addition to every guy’s diet plan in order to bump up protein levels for more muscle and less fat.

But it also helps boost your immunity, can aid or reduce inflammatory bowl disease, build bone density, fight allergies, improve lactose digestion, and support detoxification.

Similar to Greek yogurt, this is filled with loads of cultures and healthy bacteria that our gut thrives off of.

#11 – Apple Cider Vinegar

This potent liquid is a bottle of super powers, so it seems.

It can help improve digestion and in doing so, it can help supply your body with nutrients while pushing out or detoxing the bad. It can aid in fat loss as well, a study published in the Journal of Agriculture and Food Chemistry found that it slowed fat accumulation and it may help you stay fuller longer.

But wait…. There’s more! It can help improve insulin sensitivity before bed, sunburn relief, hair health, whitens teeth, and even clean your toilet. Try adding 1-2 tbsp. into your daily routine.

#12 – Nuts 

There’s so many nuts out there and they all have different benefits, but the majority of them overlap a bit whether one is more powerful in a specific nutrient or not. The key is, shooting for “Tree Nuts” more so than “Peanuts”.

See tree nuts are considered true nuts, whereas peanuts may actually be considered legumes because they’re not grown in a tree. They all have benefits, but tree nuts seem to be full of more than the later.

#13 – Broccoli

Eat it how you want it… Roasted, raw, steamed, or grilled. Just eat it!

It’s loaded with tons of fiber and vitamins; it also has testosterone boosting effects. Add to all that greatness, it’s also loaded with iron, calcium, fiber, beta-carotene and a phytochemical called sulphoraphane.

This has been shown to have potent anticancer properties, especially when it comes to the prostate and colon.

#14 – Mushrooms

From a nutritional standpoint, mushrooms are low in calories, high in fiber, cholesterol-free, fat-free, very low in sodium and a decent source of niacin, potassium, riboflavin, selenium, vitamin D and more.

All things most men don’t get enough of. Add to that massive list of health benefits, they’ve been shown to improve prostate health and help us stay away from prostate cancers.

#15 – Salmon

This fatty fish is HUGELY important to be incorporating as an American male. Majority of men in this country are low in Omega-3’s and high in Omega-6 fats. This off set ratio is NOT good; increasing fatty fish in the diet can help this tremendously.

It can help insulin sensitivity, joint health, sleep, muscle protein synthesis elevation, inflammation, cancer prevention, and so much more…

#16 – Bananas

Those who follow me on SnapChat, know I LOVE to eat these guys ( Username -> CodyMac253 ). Well it’s for more than just some pre workout pump fuel…

Bananas are a good source of potassium, which prevents muscle cramps and helps in regulating blood pressure and is something that many guys need – specifically guys who train a lot.

They also have a ton of anti-inflammatory properties that help keep joints and muscles working pain-free throughout hard training.

#17 – Walnuts

Even though I talked about almonds and I even chose nuts as an entire ingredient, I had to shine light on these nuts because of there specific benefits to men – same reason I chose to discuss almonds separately as well.

Adding 75 grams (~ one-half cup) of walnuts daily significantly improved sperm quality, including vitality, motility, and morphology. Walnuts also contain a number of neuroprotective compounds, including vitamin E, folate, melatonin, omega-3 fats, and antioxidants that can help brain health, weight control, prevent diabetes, and so much more it’s insane…

Guys, add some walnuts into your diet a.s.a.p.

 #18 – Grass Fed Butter 

The biggest reason to get this is because of its rich source of Omega-3’s which majority of men in America are very low on as it is.

But it’s also rich in Vitamin K-2, which is missing from so many people’s diets and is the nutrient that de-calcifies your arteries – very important for staying away from clogged arteries.

Add to that, this butter helps improve blood lipid profiles and helps raise HDL (good cholesterol) while lowering LDL (bad cholesterol). 

#19 – Beef Jerky

Why beef jerky? This one is simple.

Snacking can prevent many from their weight loss goals, as can lack of protein. Well beef jerky is low in fat, high in protein, low in overall calories, can be found minimally processed, and it’s a great go to snack.

#20 – Green Tea 

Green tea is loaded with tons of vitamins, minerals, and other nutrients. It can also help fight hunger cravings, boost energy, and even help boost fat loss as a natural thermogenic.

But it can also help fight off prostate cancer, one study showed that men who drank this tea regularly had a 48% lower risk of getting prostate cancer.

 

#21 -Olive Oil

Make sure you’re getting virgin sources of this oil as that is a sign it has been minimally processed and still holds its nutrients. Olive oil will help your blood vessels and cholesterol levels, lowers your risk of arthritis and improves joint lubrication, and can help fight cancers as well.

#22 – Coconut Oil

 Coconut oil is another great oil to use, but my suggestion is always going to be variety over all – meaning don’t use just this oil, switch them up and change back and forth on a regular basis.

But this oil can help reduce hunger levels, boost testosterone, improve prostate health, fight off ulcers, has many anti-inflammatory properties, and will help improve bone strength.

Here’s my recommended brand.

#23 – Tomatoes 

This guy helps fight cancers, manage blood pressure, heart health, prevent diabetes, skin health, reduce your digestion, improves vision, urinary infections, reduces asthma, strengthen bones, and even has properties to fight depression.

I don’t eat a lot of tomatoes in my diet, but I love ketchup and put that shit on everything… That counts, right…?

 #24 – Seaweed

Seaweed is a staple in Asian culture and there’s a damn good reason why, besides being able to wrap delicious foods in.

It’s low in calories, has protein and fiber in it, and helps clean the GI tract for better digestion. It has the ability to absorb whatever is in its environment, which helps removes heavy metals and mucus from the physical body.

It’s also very high in iodine which majority of men in America miss out on. Iodine has a load of benefits for our hormones and performance in the gym. 

#25 – Hemp Seeds

The cousin of cannabis… Can get you higher, in protein of course…. 30-grams of hemp seeds contain ~10 grams of protein, plus 1 to 3 grams of fiber, and about 200mg of magnesium, a mineral associated with good heart health and a hell-of-a-lot more!

Hemp can also be find in other products, such as Hemp Protein which is a great source of protein powder if whey or dairy doesn’t sit well with you or if you’re a vegetarian!

#26 – Black Beans

Black beans are full of fiber, protein, tons of anti-oxidants, full of folate, and are one of the only foods that contain nutrients to improve brainpower.

Need I say more guys? Don’t think so, get your ‘magical fruit on’. 

#27 – Fat-Free Cottage Cheese

Another simple and easy one to explain – It’s low fat, low calorie, and high protein. On top of that, it’s one of the top protein sources to consume when it comes to losing fat and building muscle.

Snacking on this or adding it as a side dish is highly recommended to get your protein intake in for the day. My “pro-tip” for this, is simple to add some seasoning to it and it’ll taste a lot better.

#28 – Pink Himalayan Salt 

Pink Himalayan Salt is a BIG time nutrient holding salt to add into your meals. It will help balance PH levels, increase electrolytes and hydration, can help your carb tolerance and absorption rates, improve insulin levels, and even has mood boosting effects.

Add this to your eggs, meats, or whatever else you like to have salt on. 

#29 – Whey Protein (Grass Fed If Possible) 

Protein is often the most commonly missed macronutrient when I start with clients; it’s also the most important macronutrient when it comes to losing fat and building/maintaining muscle mass.

An easy fix if you’re low on this one, is to add a protein shake. But the supplement market is flooded with bullshit products that are not what they claim to be on the label.

My suggestion is Onnit’s Grass Fed Whey (Find it HERE). It’s tested and from natural sources and because of that, you’ll get more bang for your buck. Your body will digest it much better and utilize it much better, not too mention you’ll actually be ingesting what’s on the label.

#30 – Avocado

Well, lets go to the studies for this one…

Researchers say that, “People who eat avocados more closely adhere to dietary guidelines, have significantly higher intakes of certain nutrients (48% more vitamin K, 36% more fiber, 23% more vitamin E, 16% more potassium and 13% more magnesium), have higher intakes of healthy (monounsaturated and polyunsaturated) fats, have higher “good” (HDL) cholesterol, weigh about 7.4 pounds less and have lower BMIs, have smaller waist circumferences by 4 centimeters, have 50% lower odds of developing metabolic syndrome, a group of risk factors for heart disease, diabetes, and stroke.

This is all what a study suggests, doesn’t mean if you eat an avocado a day you’ll automatically fall into this category. But it does show that men who use avocados as one of their fat sources, may likely benefit like the men in the research above.

#31 – Garlic 

Garlic is an immune boosting, cancer fighting, digestive gut aiding, and cardiovascular benefiting nutrient and food. We all should be eating this on the regular regardless because just a little bit, goes a long way with all this!

But studies show it helps with sex, too… Studies show it’s high in a nutrient call allicin, which can help blood flow and circulation to the sexual organs. Surprisingly, another study showed that the potent smell actually has an effect on women – believe it or not – which caused them to become more attracted to the men who ate garlic versus the men who did not.

So what does this tell us to do? Throw away the Viagra and Horny Goat Weed, just started eating more garlic guys!

#32 – Asparagus

Not as exciting as garlic…. But asparagus is important!

Because it’s high in vitamin A, folic acid and dietary fiber, which are all things that play a huge role in many health proponents, including fighting cancer.

Asparagus also contains high levels of potassium, which may help control blood pressure and avoid muscle cramps. It’s also rich in rutin and iron, which boost the body’s immune system. 

#33 – Chili and Cayenne Peppers 

Helps prostate health, is a natural thermogenic metabolism booster, has tons of vitamins and minerals, and can even help cure or prevent erectile dysfunction (cayenne specifically).

As the list goes on… We’re realizing that food has a vital role in men’s sex, performance, and organs. If health and fat loss didn’t do it, maybe this will have you eating better! 

#34 – Papaya

Like most, papaya has many nutrients, vitamins, and minerals. It also helps aid digestion and processes in the gut.

But once again, it helps stimulate blood flood into the male sex organ, helps prevent erectile dysfunction, and even contains good amounts of nitric acid, which has many benefits.

#35 – Beets

Beets can help lower blood pressure, have anti-cancer properties, help reduce inflammation in the body and joints, and can actually help reverse chronic diseases.

Add to this big list, it even helps with getting a massive pump in the gym! Eat or drink beet juice prior to training, vascularity and the pump in your muscles will increase.

#36 – Ezekiel Bread

 Ezekiel, or Sprouted Grain, Breads have a higher protein content and a more varied protein sources – as they contain different grains and legumes inside the bread. This helps diversify and increase your protein and amino acid sources/levels.

Like whole grains, this bread is also a smarter choice for health and digestion compared to typical pastas and white breads.

#37 – Yams/Sweet Potatoes

First and foremost, this is apparently Usain Bolt’s secret to being so damn fat. He eats a sweet potato every day… By the way, in Jamaica the sweet potatoes are on steroids – they’re massive.

But besides that, they’re a great carbohydrate source for most guys because they’re easy to digest, contain lots of fiber, full of magnesium which can help recovery, can be a great anti-inflammatory food, and because the fiber content and being a complex carbohydrate, they can be used as a slower and longer lasting fuel source (also keep you fuller longer), making these a great food to use as workout fuel.

To add to it all, they’re a great source of vitamin-d which is vital for mens hormones, specifically testosterone.

Just like any other list I put together, whether it be for training or nutrition or productivity – I always suggest the same thing.

Start with ONE THING.

Trying to add 14 of the 37 things right away, will not lead to better results. It will lead to overwhelm and short lived changes.

My suggestion is to use this as a grocery list, implement one new thing per week, or figure out what you may be lacking in and use this as a guide to help you improve that imbalance.

And once again, if you’re a guy who is stuck and not happy with the way your body looks, your confidence, your energy, or just desperately need a serious chance – Click Here Now to learn more about The Men’s Online Transformation Program that will be launched soon…

 

Everything You Need to Finally Hit Your Goals:

→ Customized Nutrition Plan
→ Tailored Workout Programs
→ Unlimited Access & Support

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Our clients are 95% more likely to reach their goals than people attempting to do so on their own!

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Written by
Cody McBroom

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Coaching
Nutrition For Endurance Athletes (An Evidence Based Approach)
Nutrition
Nutrition For Endurance Athletes (An Evidence Based Approach)

“Some races are lost with a 0.05% difference, sometimes less. In a lot of sports,…

Nutrition
Are Body Fat Machines Accurate? [Truth About Body Fat Testing]
Coaching
Are Body Fat Machines Accurate? [Truth About Body Fat Testing]

That’s a question I get quite often inside of our coaching practice and rightfully so,…

Coaching
Contagious Inspiration
Coaching
Contagious Inspiration

Have you ever been inspired by someone? I mean like, truly moved and motivated to…

Coaching
How Your Intensity Determines Your Results
Training
How Your Intensity Determines Your Results

Intensity… It’s a sexy word in the fitness world. It makes us feel like we’re…

Training
[Daily Dose] The 80/10/10 Rule.
Daily Dose
[Daily Dose] The 80/10/10 Rule.

The 80/10/10 Rule. This is a training principle that I teach many of my clients,…

Daily Dose
What Type of Protein Powder is Most Effective?
Nutrition
What Type of Protein Powder is Most Effective?

While there aren’t many supplements we at BBP recommend to clients, protein powder is one…

Nutrition
How To Use Supersets In Your Training
Training
How To Use Supersets In Your Training

Training Intensification Tip Part 1: Supersets Intensification techniques, also known as advanced techniques, are a…

Training
The World’s Greatest Morning Routine (Use This Proven Point System)
guides
The World’s Greatest Morning Routine (Use This Proven Point System)

That’s a bold statement… the world’s GREATEST morning routine. But in all honesty, I truly…

guides
[VIDEO BLOG] Training To Prevent Injuries
Training
[VIDEO BLOG] Training To Prevent Injuries

One of the biggest mistakes I see in the training world with clients… is training,…

Training
Your Bikini Competition Crash Course (What-To-Know Before Competing)
Coaching
Your Bikini Competition Crash Course (What-To-Know Before Competing)

Heading into my first bikini competition I had at least one hundred random questions.  Even…

Coaching
EPISODE 8: Trust The Process
Nutrition
EPISODE 8: Trust The Process

Week 7 is complete, week 8 is here and my physique show feels like it…

Nutrition
[VIDEO BLOG] Losing Stubborn Body Fat
Nutrition
[VIDEO BLOG] Losing Stubborn Body Fat

Stubborn Body Fat – AKA Our Biggest Enemy. You know… Spare tire, love handles, hips,…

Nutrition
EPISODE 7: Be Accountable, Become Successful
Nutrition
EPISODE 7: Be Accountable, Become Successful

Damn, it’s already week 7… I don’t mean “Damn” like it’s ONLY week 7, but…

Nutrition
Why You Are Fat, Lazy and Tired All The Time.
Lifestyle
Why You Are Fat, Lazy and Tired All The Time.

I know the title of this article is a little harsh, blunt and “in your…

Lifestyle
[Daily Dose] If people hate, it means you’re winning.
Daily Dose
[Daily Dose] If people hate, it means you’re winning.

If people hate, it means you’re winning. When I say hate, I don’t just mean…

Daily Dose
The Hypertrophy Guide
Science
The Hypertrophy Guide

First, let’s define hypertrophy and why you may want to strive for it: hy·per·tro·phy /hīˈpərtrəfē/…

Science
How Sore Should You Be After A Workout?
Training
How Sore Should You Be After A Workout?

Many people question whether or not getting sore after a workout (training session) is a…

Training
[Daily Dose] 90% of your results boil down to this.
Daily Dose
[Daily Dose] 90% of your results boil down to this.

90% of your results boil down to this. I posted on instagram that 90% of…

Daily Dose
[Daily Dose] Have you quit yet?
Daily Dose
[Daily Dose] Have you quit yet?

Have you quit yet? It’s February 1st today… So that means you need to audit…

Daily Dose
Why I Love Weight Watchers…
Nutrition
Why I Love Weight Watchers…

Yes, I love weight watchers. And no, this is not a joke. What most people…

Nutrition
[Daily Dose] But what if you gain the weight back…?
Daily Dose
[Daily Dose] But what if you gain the weight back…?

But what if you gain the weight back…? This is a VERY common question we…

Daily Dose
Top 7 Nutrition Mistakes CrossFit Athletes Make
Nutrition
Top 7 Nutrition Mistakes CrossFit Athletes Make

CrossFit is an incredibly demanding sport and taxing on the body. A combination of pure…

Nutrition
Why Fad Diet’s Work… At First.
Nutrition
Why Fad Diet’s Work… At First.

Fad diets do work, at first. And then the results slowly taper off until they…

Nutrition
[Daily Dose] Maktub – “It Was Written”.
Daily Dose
[Daily Dose] Maktub – “It Was Written”.

Maktub – “It Was Written”. This is an Arabic phrase that’s used throughout the book,…

Daily Dose
Fit over 40
Lifestyle
Fit over 40

One thing I always hear in the gym that irritates the hell out of me…

Lifestyle
5 Reasons Meal Timing Matters
Nutrition
5 Reasons Meal Timing Matters

Meal timing was a HUGE thing in the fitness, health and nutrition industry for a…

Nutrition
Metabolic Adaptation and Concurrent Training [October Research Round Up]
Nutrition
Metabolic Adaptation and Concurrent Training [October Research Round Up]

Each month I will cover two research articles on nutrition, training, sleep, supplements, or anything…

Nutrition
[Daily Dose] You should love how you look!
Daily Dose
[Daily Dose] You should love how you look!

You should love how you look! If you don’t know what copywriting is, it’s the…

Daily Dose
The 10 Training Commandments
Training
The 10 Training Commandments

  After the popularity of my article, “The 10 Diet Commandments”, I decided to bring…

Training
[Daily Dose] Be You, Everyone Else Is Taken.
Daily Dose
[Daily Dose] Be You, Everyone Else Is Taken.

Be You, Everyone Else Is Taken. I’m here to tell you that God put you…

Daily Dose
The Battle Against Carbs
Nutrition
The Battle Against Carbs

    So many people have a confusion towards carbs and don’t know how to treat…

Nutrition
"The Handful Diet" – Infographic, Meal Prep Template
Nutrition
"The Handful Diet" – Infographic, Meal Prep Template

For a printable version,that you can use at home or on the go to stay…

Nutrition
10 Things People Who Stay Lean Year Around Do. (#7 Will Surprise You)
Coaching
10 Things People Who Stay Lean Year Around Do. (#7 Will Surprise You)

When it comes to creating the lean body we all want, the ultimate goal is…

Coaching
[Daily Dose] The gift is WITHIN the process…
Daily Dose
[Daily Dose] The gift is WITHIN the process…

The gift is WITHIN the process… This week we’re hosting a coaching mastermind at the…

Daily Dose
Nutrition Periodization (The Revised and Simplified Guide)
Nutrition
Nutrition Periodization (The Revised and Simplified Guide)

Nutrition periodization is something that I’ve been passionate about teaching for a long time now….

Nutrition
"The Perfect Diet: Paleo + IIFYM + Intermittent Fasting" Ft. on DrJohnRusin.com
Nutrition
"The Perfect Diet: Paleo + IIFYM + Intermittent Fasting" Ft. on DrJohnRusin.com

Getting stuck into a dogmatic approach or claiming a “camp” with your nutrition, is dumb….

Nutrition
Downhill Metabolisms [What Actually Happens When We Diet]
Nutrition
Downhill Metabolisms [What Actually Happens When We Diet]

For a while you could hear the words “broken metabolism” everywhere in the online space….

Nutrition
[Daily Dose] ACTION > motivation
Daily Dose
[Daily Dose] ACTION > motivation

ACTION > motivation Pablo Picasso has by far one of the best quotes of all…

Daily Dose
Top 3 Most Under-Rated Supplements
Nutrition
Top 3 Most Under-Rated Supplements

Whenever I get questions about supplements it always makes me laugh because it leads to…

Nutrition
Heat/Cold Therapy To Reduce DOMS and Improve Recovery + Health Benefits Of Fasting – March Research Review
Nutrition
Heat/Cold Therapy To Reduce DOMS and Improve Recovery + Health Benefits Of Fasting – March Research Review

*Note from Brandon: if you want to learn how to interpret research go read each…

Nutrition
[FREE NUTRITION COURSE] Learning How To Eat For Results, The Right Way.
Nutrition
[FREE NUTRITION COURSE] Learning How To Eat For Results, The Right Way.

Macro’s, Calories, “Clean Eating”, Food Tracking Software, Going Keto, Intermittent Fasting, Paleo… The fitness nutrition…

Nutrition
[Daily Dose] Your efforts need to match your goals.
Daily Dose
[Daily Dose] Your efforts need to match your goals.

Your efforts need to match your goals. I attended a webinar recently and the speaker…

Daily Dose
50 Science-Backed Anti-Aging Strategies For Life Pt.2
Hormones
50 Science-Backed Anti-Aging Strategies For Life Pt.2

There are 4 key parts of health and longevity promotion and today we are discussing…

Hormones
How Low Can You Take Your Calories?
Nutrition
How Low Can You Take Your Calories?

People want to lose weight as fast as possible, but at some point it becomes…

Nutrition
Stay Fit While Traveling
Lifestyle
Stay Fit While Traveling

Traveling while in the middle of working towards your fitness goals can be stressful for…

Lifestyle
Understanding Your Neurotype (Personality Testing For Individualized Results)
Coaching
Understanding Your Neurotype (Personality Testing For Individualized Results)

  Understanding Your Neurotype Table of Contents What is Neurotype Training? Who Should Use Neurotype…

Coaching
Your Guide To Better Sleep [Why you Need it & How to Optimize it]
guides
Your Guide To Better Sleep [Why you Need it & How to Optimize it]

Proper, healthy sleep is critical in our body’s ability to recover from the daily challenges…

guides
Training Volume: How Many Sets Per Week is Enough?
Training
Training Volume: How Many Sets Per Week is Enough?

The Volume Landmarks The optimal amount of volume is going to be somewhere between the…

Training
Take Advantage of Our Personal Trainer App with These 13 Tips
Training
Take Advantage of Our Personal Trainer App with These 13 Tips

When someone, i.e. you, wants to decrease their body fat, increase their strength or muscle…

Training
The TRUTH About Meal Timing
Nutrition
The TRUTH About Meal Timing

The great debate of fitness nutrition has always been Nutrient/Meal Timing. I get so many…

Nutrition
"Active Recovery" – Burn More Calories & Build More Muscle on Your Rest Days.
Training
"Active Recovery" – Burn More Calories & Build More Muscle on Your Rest Days.

As a reader of my blog, I can assume your goal is to look, perform,…

Training
Navigating Through The Holidays (Realistic Holiday Health Outcomes)
Lifestyle
Navigating Through The Holidays (Realistic Holiday Health Outcomes)

This isn’t your typical “Thanksgiving Survival Guide” nutrition blog that’s going to save you from…

Lifestyle
Should YOU Be Eating Dairy? Does It Ruin Your Progress?
Nutrition
Should YOU Be Eating Dairy? Does It Ruin Your Progress?

Dairy, Dairy, Dairy…. I always hear so damn much talk and questions about it and…

Nutrition
Training in a Hotel or Apartment Gym (VLOG – Complete Workout, Coached Through)
Training
Training in a Hotel or Apartment Gym (VLOG – Complete Workout, Coached Through)

This Workout Program (Below) 1.) Ankle, Hip and Thoracic Mobility – 5-10 Min 2a.) DB…

Training
Defining Your Appreciation
Lifestyle
Defining Your Appreciation

I recently heard a story of a young man; so young he can barely drink…

Lifestyle
The Ultimate Fat Loss Plan (The Final 5%)
Nutrition
The Ultimate Fat Loss Plan (The Final 5%)

I received a question on instagram the other day that said, “What would be your…

Nutrition
A Strong Case For Tracking Macros
Nutrition
A Strong Case For Tracking Macros

You’ve probably heard of counting calories, but what about counting your macros? With any nutrition…

Nutrition
4 Ways To Increase Productivity Towards YOUR Goals
Lifestyle
4 Ways To Increase Productivity Towards YOUR Goals

“Productivity is never an accident. It is always the commitment to excellence, intelligent planning, and…

Lifestyle
[Daily Dose] WTF is President’s Day…?
Daily Dose
[Daily Dose] WTF is President’s Day…?

WTF is President’s Day…? Yesterday, one of my employees texted me asking if we had…

Daily Dose
5 Ways To Burn MORE Fat Daily
Nutrition
5 Ways To Burn MORE Fat Daily

Today, you will learn 5 ways you can burn more fat on a daily basis……

Nutrition
Blue Light Blockers (Benefit or BS?) and Trainings Effect on Sleep: Research Roundup w/ Dr. Brandon Roberts
Science
Blue Light Blockers (Benefit or BS?) and Trainings Effect on Sleep: Research Roundup w/ Dr. Brandon Roberts

Each month I will cover two research articles on nutrition, training, sleep, supplements, or anything…

Science
Concurrent Training: A Practical Guide, Backed By Science
guides
Concurrent Training: A Practical Guide, Backed By Science

Introduction: What is Concurrent Training? Concurrent training consists of combining aerobic/anaerobic training (e.g., long distance…

guides
"Fat-Burning Foods" [ Truth or Myth? ]
Nutrition
"Fat-Burning Foods" [ Truth or Myth? ]

Do you ever read media titles that say things like, “Eat Salmon to burn MORE…

Nutrition
Train Like an Athlete
Training
Train Like an Athlete

For many reasons, everybody should aim to train like an athlete. First of all would…

Training
The "Body Fat Set Point"…. Myth or Truth?
Nutrition
The "Body Fat Set Point"…. Myth or Truth?

The body fat set point… Myth or Truth? Such a great topic, also a really controversial…

Nutrition
Recovery 101 (Discover What Actually Determines Your Results)
Nutrition
Recovery 101 (Discover What Actually Determines Your Results)

I actually couldn’t believe the result when this study came out… But when I really…

Nutrition
Top 3 Overrated Fads, in the Diet World
Nutrition
Top 3 Overrated Fads, in the Diet World

Today my goal is simple and hopefully a quick one… That is to break down,…

Nutrition
Top 3 Micronutrients You Are Missing, Yet Desperately Need
Nutrition
Top 3 Micronutrients You Are Missing, Yet Desperately Need

At some point in time, micronutrients became really uncool to consider as an important part…

Nutrition
EPISODE 11: Surviving The Struggle
Nutrition
EPISODE 11: Surviving The Struggle

I’m just over 2 weeks away from my first physique competition and the closer I…

Nutrition
[Daily Dose] Gratitude Is MOTIVATION.
Daily Dose
[Daily Dose] Gratitude Is MOTIVATION.

Gratitude Is MOTIVATION. People are constantly seeking things to motivate them more… You probably do…

Daily Dose
[Daily Dose] Master The Basics.
Daily Dose
[Daily Dose] Master The Basics.

Master The Basics. One of the biggest mistakes people make in the gym is overcomplicating…

Daily Dose
12 Reasons Strength Training Trumps Cardio
Training
12 Reasons Strength Training Trumps Cardio

90% of people who come to me expect that they’ll need to do a bunch…

Training
Finding Clarity & Presence [Day 2 Resurrection Week]
Lifestyle
Finding Clarity & Presence [Day 2 Resurrection Week]

The second day of the most eye opening week of my life has arrived and…

Lifestyle
2 Ways to Make Your Diet Easier & More Successful
Nutrition
2 Ways to Make Your Diet Easier & More Successful

2 Ways to Make Your Diet Easier & More Successful 1.) TRACK WHAT YOU EAT!…

Nutrition
Never Give Up
Lifestyle
Never Give Up

Sometimes waiting to reach our goal can feel like an eternity, especially when that goal…

Lifestyle
The Complete Guide To Dietary Fats
guides
The Complete Guide To Dietary Fats

Dietary fats are essential to give your body energy and to support cell growth, they…

guides
A Day in The ‘Not So Average’ Life of Boom-Boom : Vlog Ep.1
Lifestyle
A Day in The ‘Not So Average’ Life of Boom-Boom : Vlog Ep.1

Tune in to what a Day in My Life looks like… We go from my…

Lifestyle
Maximizing Your Performance During The CrossFit Open
Nutrition
Maximizing Your Performance During The CrossFit Open

Five weeks of serious CrossFit action coming at us as we’re only a month away…

Nutrition
The Busy Man’s Fit Guide
Nutrition
The Busy Man’s Fit Guide

“You practically live in the gym, Cody. And even when you’re not literally there, you’re…

Nutrition
[Daily Dose] Watering Your Lawn While It’s Raining.
Daily Dose
[Daily Dose] Watering Your Lawn While It’s Raining.

Watering Your Lawn While It’s Raining. Have you ever heard this analogy? Or even worse,…

Daily Dose
EPISODE 3: The Successful Mindset & Attitude
Lifestyle
EPISODE 3: The Successful Mindset & Attitude

Two weeks down…. Only ten more to go. Damn… TEN?! I think time has slowed…

Lifestyle
"Selfish" or "Self-Interested"
Nutrition
"Selfish" or "Self-Interested"

Are you Selfish? Or Self-Interested…? Have you ever felt selfish for trying to start something…

Nutrition
[Daily Dose] Understand Your Pain, Double Your Progress
Daily Dose
[Daily Dose] Understand Your Pain, Double Your Progress

Understand Your Pain, Double Your Progress If you don’t know what copywriting is, it’s the…

Daily Dose
How To Use A TDEE and BMR Calculator To Lose Weight
guides
How To Use A TDEE and BMR Calculator To Lose Weight

How To Use TDEE and BMR Calculator To Lose Weight BMR (Basal Metabolic Rate) and…

guides
Sleep = Results
Lifestyle
Sleep = Results

For as long as man has been around people have always said how important sleep…

Lifestyle
Training Under The Influence
Training
Training Under The Influence

After reading the title I’m sure your all a bit confused, why would you train…

Training
The Liver Detox Diet (Not Your Average ‘Quick Fix’Detox)
Lifestyle
The Liver Detox Diet (Not Your Average ‘Quick Fix’Detox)

The liver is the main organ in charge of detoxification. It constantly “clears out” toxins…

Lifestyle
11 Reasons You Need Fish Oil
Nutrition
11 Reasons You Need Fish Oil

Inflammation is the leading cause of chronic disease in today’s society. Thankfully, there are various…

Nutrition
Does Periodization Matter For Hypertrophy Training?
Science
Does Periodization Matter For Hypertrophy Training?

What is Training Periodization? Periodization is the manipulation of training variables over time to reach…

Science
How To Create The Best Training Atmosphere
Training
How To Create The Best Training Atmosphere

When it comes to training there are so many aspects to think about, especially if…

Training
The Ultimate Protein Guide
guides
The Ultimate Protein Guide

Let’s talk Protein. Highly debated, greatly misunderstood, over-consumed by gym rats, and vastly under-consumed by…

guides
Body Recomposition (Learn To Burn Fat and Build Muscle, Simultaneously)
guides
Body Recomposition (Learn To Burn Fat and Build Muscle, Simultaneously)

Depending on what studies you read, you might find that, technically, building muscle while burning…

guides
"The Begging Bowl"
Lifestyle
"The Begging Bowl"

  Today I read a story, the kind of story that makes you stop, shut…

Lifestyle
[Daily Dose] Every detail matters.
Daily Dose
[Daily Dose] Every detail matters.

Every detail matters. I’m writing you from my hotel room, here in St. Louis, while…

Daily Dose
5 Things I Wish I Knew When Starting My Weightloss Journey
Lifestyle
5 Things I Wish I Knew When Starting My Weightloss Journey

Many people don’t know this, but I was once a fat kid, or as my…

Lifestyle
The Mind Muscle Connection: The Key To Better Awareness, Injury Prevention, and Progress
Training
The Mind Muscle Connection: The Key To Better Awareness, Injury Prevention, and Progress

When it comes to increasing muscle mass and getting stronger, there are a number of…

Training
6 Vitamins That Actually Get You Jacked (That You Can Find At Any Grocery Store)
Nutrition
6 Vitamins That Actually Get You Jacked (That You Can Find At Any Grocery Store)

The reason I’m writing this is simple… I kind of hate the supplement industry, to…

Nutrition
Research Roundup (Do Weight Vest Help Fat Loss and is Betaine Worth The Hype?)
Nutrition
Research Roundup (Do Weight Vest Help Fat Loss and is Betaine Worth The Hype?)

Each month I will cover a few of the top research articles on nutrition, training,…

Nutrition
A Crash Course On Your Hormones (What You Need To Know)
guides
A Crash Course On Your Hormones (What You Need To Know)

You scroll through your Instagram and you read a post which says “Could your hormones…

guides
Training To Failure (Yes or No?) and New Year Resolutions (How To Not Fail) – February Research Review
Science
Training To Failure (Yes or No?) and New Year Resolutions (How To Not Fail) – February Research Review

*Note from Brandon: if you want to learn how to interpret research go read each…

Science
[Daily Dose] Habits and Addictions Are The Same
Daily Dose
[Daily Dose] Habits and Addictions Are The Same

Habits and Addictions Are The Same This is crazy, but did you know that less…

Daily Dose
Fish Oil Supplementation 101
guides
Fish Oil Supplementation 101

Fish oil supplements are widely used for their health and wellness benefits. Fish oil is…

guides
[VIDEO BLOG] The Smartest Approach To Program Design
Training
[VIDEO BLOG] The Smartest Approach To Program Design

Training program design, is a pretty big deal. I mean… it’s LITERALLY the thing that…

Training
[VIDEO BLOG] Paleo Vs. Macros (Which One’s Better…?)
Nutrition
[VIDEO BLOG] Paleo Vs. Macros (Which One’s Better…?)

Paleo vs. Macros… This debate has and probably will go on for eternity in the nutrition…

Nutrition
25 Ways To Be Awesome
Lifestyle
25 Ways To Be Awesome

Being awesome is to say the least, well its awesome. So in my opinion everyone…

Lifestyle
The Ultimate Kettlebell Workout Guide
guides
The Ultimate Kettlebell Workout Guide

Kettlebell workouts are one of the most diverse training modalities out there. Depending on the…

guides
How To Avoid Injury
Training
How To Avoid Injury

Injury prevention is something I’ve had many people ask me to write about, and I’ve…

Training
Why Losing Weight Gets Harder and Harder… [& How To STOP It!]
Lifestyle
Why Losing Weight Gets Harder and Harder… [& How To STOP It!]

The majority of the people I work with, including myself, want to lose body fat….

Lifestyle
Boom-Boom’s Protein Balls [Recipe + Macros]
Nutrition
Boom-Boom’s Protein Balls [Recipe + Macros]

What could be a better snack then something high in protein, low in calories, easy…

Nutrition
Cortisol – The Double Edged Sword of Fat Loss and Muscle Growth
Physiology
Cortisol – The Double Edged Sword of Fat Loss and Muscle Growth

Cortisol… one of the most feared hormones, also one of the most misunderstood. It’s also…

Physiology
[Daily Dose] The Gardener.
Daily Dose
[Daily Dose] The Gardener.

The Gardener. What does a gardener and a champion have in common? A Prolific Sense…

Daily Dose
[Daily Dose] The Intention-Behavior Gap.
Daily Dose
[Daily Dose] The Intention-Behavior Gap.

The Intention-Behavior Gap. This is crazy, but did you know that less than 50% of…

Daily Dose
Can You Drink Alcohol and Lose Fat?
guides
Can You Drink Alcohol and Lose Fat?

Alcohol… Whether it’s Monday Night Football, summertime BBQ’s, date night with your wife, or just…

guides
January Research Review: Measuring Training Performance With A Mask (COVID) and RPE/RIR’s Effectiveness
Science
January Research Review: Measuring Training Performance With A Mask (COVID) and RPE/RIR’s Effectiveness

Research Review #8 Brandon Roberts, Ph.D., CSCS Chief Science Officer Study #1  Title: Wearing of…

Science
Superfoods (Fact or Fiction?)
Nutrition
Superfoods (Fact or Fiction?)

Kale, chia seeds, berries… Most of us have heard these and other foods called “Superfoods,”…

Nutrition
Second podcast
Coaching
Second podcast
Coaching
The Final Chapter…
Lifestyle
The Final Chapter…

  I love this saying above, because I’ve often referred to life as a book….

Lifestyle
The Thanksgiving Blueprint: [ How To Avoid Ruining YOUR Results ]
Nutrition
The Thanksgiving Blueprint: [ How To Avoid Ruining YOUR Results ]

Turkey Day is upon us and if you’re as excited as I am, then you’re…

Nutrition
3 Key Things That GUARANTEE Results.
Nutrition
3 Key Things That GUARANTEE Results.

Access, Association, and Accountability. Within the first line of this article, I’ve given you the…

Nutrition
Nutrition

10 Ways To Boost Metabolism & Burn MORE Fat 1.) Drink More Water. – A…

Nutrition
[Daily Dose] It’s not what you do, it’s how you feel.
Daily Dose
[Daily Dose] It’s not what you do, it’s how you feel.

It’s not what you do, it’s how you feel. Maya Angelou has a famous quote,…

Daily Dose
Is Flexible Dieting Good For Weight Loss? IIFYM vs. Meal Plans
Nutrition
Is Flexible Dieting Good For Weight Loss? IIFYM vs. Meal Plans

Is Flexible or Rigid Dieting Better For Weight Loss? People who use a flexible diet…

Nutrition
3-Phase Fat Loss Diet System
Nutrition
3-Phase Fat Loss Diet System

People often look at training program design and immediately consider periodization – because how can…

Nutrition
[Daily Dose] 6 Quotes + 3 Steps To Supercharge Your Monday
Daily Dose
[Daily Dose] 6 Quotes + 3 Steps To Supercharge Your Monday

6 Quotes + 3 Steps To Supercharge Your Monday Today, I need to bring some…

Daily Dose
The Training Solution For Those Who "Don’t Have The Time"
Lifestyle
The Training Solution For Those Who "Don’t Have The Time"

Making enough time for fitness seems to be a pretty common roadblock amongst people. In…

Lifestyle
[VIDEO BLOG] Strength Training For Fat Loss
Training
[VIDEO BLOG] Strength Training For Fat Loss

When it comes to fat loss… you shouldn’t “Train for Fat Loss”… You should “Train…

Training
Quick Fix For Low Back Pain
Training
Quick Fix For Low Back Pain

Low back pain is probably one of the most common issues of pain within the…

Training
17 Diet Lies’ They Told You, And You Believed.
Nutrition
17 Diet Lies’ They Told You, And You Believed.

  Fasting before cardio will burn more body fat. Plain and simple, this is just…

Nutrition
Designing The Perfect Workout Finisher
Training
Designing The Perfect Workout Finisher

Let’s talk about finishers. First – what exactly IS a finisher? You can’t beat the…

Training
The Ultimate Evidence Based Supplement Guide
guides
The Ultimate Evidence Based Supplement Guide

The supplement industry is MASSIVE. In fact, it’s currently a 36.6 Billion Dollar Industry. Crazy,…

guides
13 Things That Make A Perfect Diet
Nutrition
13 Things That Make A Perfect Diet

There is no such thing as a “perfect diet”… Even though I did record a…

Nutrition
The Recovery Guide (What’s Worth Your Time and What’s Not)
Nutrition
The Recovery Guide (What’s Worth Your Time and What’s Not)

Sauna, ice baths, cryotherapy, steam room, massages… with so many ever increasing recovery methods it…

Nutrition
Rules Of Flexible Dieting: While Traveling
Nutrition
Rules Of Flexible Dieting: While Traveling

So here it is, one of the biggest struggles for anyone attempting to lose weight,…

Nutrition
[Daily Dose] Quick results are a lie.
Daily Dose
[Daily Dose] Quick results are a lie.

Quick results are a lie. I’d have you consider that success isn’t an easy game…

Daily Dose
Eliminating Your Cravings, For Good (5 Simple Strategies)
Coaching
Eliminating Your Cravings, For Good (5 Simple Strategies)

When fat loss is the goal, cravings can be your worst nightmare… and even when…

Coaching
[Daily Dose] Just Show Up.
Daily Dose
[Daily Dose] Just Show Up.

Just Show Up. Hey. I’ve been sitting here staring at a blank screen for at…

Daily Dose
CLAIMING MY POWER. [Day 3 & 4, Resurrection Week]
Lifestyle
CLAIMING MY POWER. [Day 3 & 4, Resurrection Week]

  “Wow, its day 3 already… In the weirdest way, it feels like its been…

Lifestyle
5 Tips For More Consistency
Training
5 Tips For More Consistency

  So many times we, yes I’m including myself, want to add all the little…

Training
The Ultimate Guide to Fitness and Nutrition Coaching
Coaching
The Ultimate Guide to Fitness and Nutrition Coaching

Why You Should Hire An Online Fitness and Nutrition Coach First and foremost, it should…

Coaching
[Daily Dose] 9 Habits That Increase Dietary Success
Daily Dose
[Daily Dose] 9 Habits That Increase Dietary Success

9 Habits That Increase Dietary Success When it comes to ACTUALLY seeing success from your…

Daily Dose
The PMS Cure (Natural Ways To Improve Your Hormones and Your Periods)
Nutrition
The PMS Cure (Natural Ways To Improve Your Hormones and Your Periods)

Pinch me, I think I’m dreaming!! – The first time I read that I can…

Nutrition
5 Keys To Tracking Macros Successfully
Nutrition
5 Keys To Tracking Macros Successfully

“The Macro Diet”…. Something I hear quite often, people are asking to get on the…

Nutrition
[Daily Dose] Don’t Live With “What If’s”
Daily Dose
[Daily Dose] Don’t Live With “What If’s”

Don’t Live With “What If’s” If you ask any person who is over the age…

Daily Dose
How To Create The Most Effective Full Body Training Program
guides
How To Create The Most Effective Full Body Training Program

Full Body vs. Split Training…? Which is better? This question has been answered by 1,000,000…

guides
[Daily Dose] They Thought They Took Steroids…
Daily Dose
[Daily Dose] They Thought They Took Steroids…

They Thought They Took Steroids… This is probably the most remarkable study ever done inside…

Daily Dose
Low FODMAP Diet Guide For Beginners
guides
Low FODMAP Diet Guide For Beginners

Low FODMAP Diet? What is that and could it help you get to the bottom…

guides
Stretching For Hypertrophy {Muscle Growth}: Does it work?
Training
Stretching For Hypertrophy {Muscle Growth}: Does it work?

Training Intensification Tip Part 2: Inter-set Stretching & Stretch Mediated Hypertrophy Intensification techniques, also known…

Training
Mini Cuts… Secret To Fast Tracking Your Results? Or All Hype?
Nutrition
Mini Cuts… Secret To Fast Tracking Your Results? Or All Hype?

Can you seriously lose 8-10lbs in 6-8 weeks, without destroying your hormones and binge eating…

Nutrition
[Daily Dose] Self-Made is Made Up.
Daily Dose
[Daily Dose] Self-Made is Made Up.

Self-Made is Made Up. If you’re a hip-hop head (i.e. someone who loves rap music),…

Daily Dose
7 things you didn’t know about carbs (but need to)
Nutrition
7 things you didn’t know about carbs (but need to)

Carbs, carbs, carbs… love them or hate them they’re a topic to discuss because they’re…

Nutrition
Muscle Growth For The Female Lifter
Nutrition
Muscle Growth For The Female Lifter

Gaining – a scary word for most women to hear or even think about, especially…

Nutrition
Cardio… what’s right, what sucks, and implementing it yourself.
Training
Cardio… what’s right, what sucks, and implementing it yourself.

Cardio… Man, it sucks. Plain and simple. None of us like it, yet all of…

Training
Understanding Gut Health (How Your Gut Determines Your Health)
Nutrition
Understanding Gut Health (How Your Gut Determines Your Health)

We covered probiotics a few weeks ago, which just barely scratched the surface of gut…

Nutrition
Everything You Need To Know About Carb-Cycling
guides
Everything You Need To Know About Carb-Cycling

Following a diet can be hard – psychologically, physiologically, and physically. Meaning, the diet is…

guides
What I’ve Learned From Setting Targets Too Big
Lifestyle
What I’ve Learned From Setting Targets Too Big

Things that take hard work, scare you quite a bit, push you further and harder…

Lifestyle
Better Gut, Better Abs.
Nutrition
Better Gut, Better Abs.

  Do the things I’m going to share with you in this article today, and…

Nutrition
[Daily Dose] People Who Take Offense, Don’t Take Action
Daily Dose
[Daily Dose] People Who Take Offense, Don’t Take Action

People Who Take Offense, Don’t Take Action Nothing is going to slow you down more…

Daily Dose
The 5 Most Common Things Keeping You Fat
Nutrition
The 5 Most Common Things Keeping You Fat

Stop constantly doing these things and your body will drastically change for the better. The…

Nutrition
Entrepreneur’s NEED To Take Their Health Seriously, More Than Most.
Lifestyle
Entrepreneur’s NEED To Take Their Health Seriously, More Than Most.

If you’re a business owner, entrepreneur of any kind, intrepreneur on a serious grind for…

Lifestyle
[Daily Dose] If you take offense, you probably don’t take action
Daily Dose
[Daily Dose] If you take offense, you probably don’t take action

If you take offense, you probably don’t take action Nothing is going to slow you…

Daily Dose
[Daily Dose] Cultivate Your Power Tribe.
Daily Dose
[Daily Dose] Cultivate Your Power Tribe.

Cultivate Your Power Tribe. I’m really struggling to find the words for this daily dose……

Daily Dose
[Daily Dose] Stop living with “what if’s….
Daily Dose
[Daily Dose] Stop living with “what if’s….

Stop living with “what if’s…. If you ask any person who is over the age…

Daily Dose
[Daily Dose] YOLO…
Daily Dose
[Daily Dose] YOLO…

YOLO… There’s something about being a human that innately slows you down or tries to…

Daily Dose
LEAVE A LEGACY, LIVE FOREVER.
Coaching
LEAVE A LEGACY, LIVE FOREVER.

It’s tough for us to say, but we will all someday be dead. Finished. Non-existent….

Coaching
How Should I Split My Workouts? [Optimize Your Weekly Training Split]
Training
How Should I Split My Workouts? [Optimize Your Weekly Training Split]

This is a VERY common question we get at BBP (what’s the best workout split?),…

Training
The "All or Nothing" Mentality, That Kills Long-Term Progress.
Nutrition
The "All or Nothing" Mentality, That Kills Long-Term Progress.

Yes, that sounds good, I’ll take some nothing too! We’ve all been there, we’ve all…

Nutrition
The Volume Battle (How Training Progression Works)
guides
The Volume Battle (How Training Progression Works)

This article is a dive into the science of volume for optimizing hypertrophy. I encourage…

guides
The Simplicity Of Success
Nutrition
The Simplicity Of Success

I’m a trainer at a gym (the best gym in state… just sayin’), I am…

Nutrition
My Interview on – ‘The Easy Wins Healthy Lifestyle Podcast’
Nutrition
My Interview on – ‘The Easy Wins Healthy Lifestyle Podcast’

When we talk about “Easy Wins” and “Healthy Lifestyle”… We need to discuss routines and…

Nutrition
6 Reasons You’re Not Getting Results
Nutrition
6 Reasons You’re Not Getting Results

Most of us are doing many little things throughout the day and week that are…

Nutrition
The "Handful" Diet
Nutrition
The "Handful" Diet

What you will find here today is, in my opinion, the easiest possible diet to…

Nutrition
Are You Progressing? [FREE GUIDE: Key Strategies To Progressing Your Training For Results]
Training
Are You Progressing? [FREE GUIDE: Key Strategies To Progressing Your Training For Results]

Anyone who is into bodybuilding, or even just training for specific goals and results, knows…

Training
Probiotics and Fermented Foods (Worth The Hype?)
Nutrition
Probiotics and Fermented Foods (Worth The Hype?)

Your gastrointestinal (GI) tract is a complex organ system that digests food from your mouth…

Nutrition
[PODCAST INTERVIEW] OPEX Fitness: Cody "Boom Boom" McBroom
Coaching
[PODCAST INTERVIEW] OPEX Fitness: Cody "Boom Boom" McBroom

I was recently interviewed on The OPEX Fitness Podcast [OPEX: Fitness Explained] and it was…

Coaching
The Complete Guide To Using Cluster Sets (What? Why? How?)
guides
The Complete Guide To Using Cluster Sets (What? Why? How?)

Cluster Sets are a training method that has been around for a VERY long period…

guides
Is It Healthy To Be A Vegetarian? (Putting Ethics Aside)
Lifestyle
Is It Healthy To Be A Vegetarian? (Putting Ethics Aside)

What is the healthiest way to eat? What is the best way to eat to…

Lifestyle
Achieving Results As A Shift Worker [Circadian Rhythm, Hormones, Obesity…]
Lifestyle
Achieving Results As A Shift Worker [Circadian Rhythm, Hormones, Obesity…]

Almost 20% of people in Europe and the US work in scheduled shifts (shift work).1…

Lifestyle
Is Your Metabolism Damaged?
Nutrition
Is Your Metabolism Damaged?

Metabolic Damage [Refeeds, Cheat Meals, Reverse Dieting & How To Utilize Them For Results] So…

Nutrition
[VIDEO BLOG] What is a refeed day? (NOT a cheat day!)
Nutrition
[VIDEO BLOG] What is a refeed day? (NOT a cheat day!)

Coach: “Alright! Day 1 starts tomorrow! I got your nutrition prescription as well as a guide…

Nutrition
Sleep = Results Part 2
Lifestyle
Sleep = Results Part 2

 So we talked about sleep and why it directly links to your results in the…

Lifestyle
The Definitive Guide To Creatine Monohydrate
guides
The Definitive Guide To Creatine Monohydrate

Creatine Monohydrate… might just be our favorite supplement.  Why? Well, because we can recommend it…

guides
[Daily Dose] Repeat After Me…
Daily Dose
[Daily Dose] Repeat After Me…

Repeat After Me… This will be short, not necessarily sweet, and very much to the…

Daily Dose
How To Individualize Your Nutrition Plan (8 Ways To Tailor Your Diet)
Nutrition
How To Individualize Your Nutrition Plan (8 Ways To Tailor Your Diet)

To Individualize what you do, is not only the most optimal way to see results;…

Nutrition
[Daily Dose] The Correct Way To Diet…
Daily Dose
[Daily Dose] The Correct Way To Diet…

The Correct Way To Diet… Unfortunately, there’s A LOT of bad diet advice out there……

Daily Dose
Do you Eat TOO Much Protein? or Not Enough?
Nutrition
Do you Eat TOO Much Protein? or Not Enough?

Love posting a status asking what y’all want to read about and getting TONS of…

Nutrition
Overtraining or Under-Recovering? (Killing Yourself in The Gym is Killing Your Progress and Hormones)
Nutrition
Overtraining or Under-Recovering? (Killing Yourself in The Gym is Killing Your Progress and Hormones)

Why Killing Yourself In The Gym Might Be Killing Your Progress (and Wrecking Your Hormones)…

Nutrition
Top Strategies For Mastering Your Meal Prep
Nutrition
Top Strategies For Mastering Your Meal Prep

When counting macros, consistency is the name of the game! I’m sure you’ve heard nutrition…

Nutrition
Science Behind Fat Cells & Ibuprofens Effect on Hypertrophy (Research Roundup)
Nutrition
Science Behind Fat Cells & Ibuprofens Effect on Hypertrophy (Research Roundup)

Each month I will cover two research articles on nutrition, training, sleep, supplements, or anything…

Nutrition
Boom Boom’s Excellent Adventure: Episode 1
Coaching
Boom Boom’s Excellent Adventure: Episode 1

Wow… I have a lot of respect for bodybuilders, bikini and physique competitors. Well, I…

Coaching
The Truth About Calorie Calculators
Nutrition
The Truth About Calorie Calculators

The truth about calculating calories is frustrating, sadly. But as sad as it may be,…

Nutrition
[Daily Dose] The Only Person in Your Way, is YOU.
Daily Dose
[Daily Dose] The Only Person in Your Way, is YOU.

The Only Person in Your Way, is YOU. There’s so many of us who want…

Daily Dose
Nutrient Timing (What The Science Actually Tells Us)
Nutrition
Nutrient Timing (What The Science Actually Tells Us)

Nutrient Timing – Here’s what you need to know: • Calories in vs. calories out…

Nutrition
[VIDEO BLOG] The Purpose of Reverse Dieting
Nutrition
[VIDEO BLOG] The Purpose of Reverse Dieting

Reverse Dieting… This is a really hot topic right now, but why? What’s the ACTUAL purpose…

Nutrition
[Daily Dose] Find Your Low Hanging Fruit.
Daily Dose
[Daily Dose] Find Your Low Hanging Fruit.

Find Your Low Hanging Fruit. Want to know the easiest way to start losing fat?…

Daily Dose
Are you eating enough?
Nutrition
Are you eating enough?

This is a question that I personally have had to ask many clients, even myself…

Nutrition
The Ultimate Hardgainer Guide to Getting Jacked
Training
The Ultimate Hardgainer Guide to Getting Jacked

You’re reading this because you feel skinny, unathletic, weaker than you should be, or as…

Training
The Decline Of Male Testosterone (Why It’s At An All Time Low)
Nutrition
The Decline Of Male Testosterone (Why It’s At An All Time Low)

Testosterone is perhaps the most well known and most sought after hormone in the male…

Nutrition
Practical Experiences and Applications Of Intermittent Fasting
Nutrition
Practical Experiences and Applications Of Intermittent Fasting

Intermittent fasting, time restricted eating, carb fasts, water fasts, 24 hour fasts, multi-day fasts… There…

Nutrition
High Carb vs. Low Carb… Which one is better?
Nutrition
High Carb vs. Low Carb… Which one is better?

Seems that in today’s society, specifically the dieting world, you need to be in part…

Nutrition
Get Shredded for Summer! [Free Diet Plan]
Nutrition
Get Shredded for Summer! [Free Diet Plan]

  What is the best fat loss diet plan? I always get that question and…

Nutrition
[Daily Dose] Patience, Persistence, & Positive People.
Daily Dose
[Daily Dose] Patience, Persistence, & Positive People.

Patience, Persistence, & Positive People. If there was ever a formula for success… this is…

Daily Dose
Yoga For Meatheads (Should Weightlifters Do Yoga?)
Training
Yoga For Meatheads (Should Weightlifters Do Yoga?)

Many guys (and even gals) who are into strength training switch off when they hear…

Training
Cody McBroom holding a pile of books
Reverse Dieting, Body Recomposition, and How To Train While Cutting
Nutrition
Reverse Dieting, Body Recomposition, and How To Train While Cutting

Every single month, our Chief Science Officer Dr. Brandon Roberts puts together a Research Review…

Nutrition
The Pursuit Of Happiness: 5 Steps to a Happier Lifestyle
Lifestyle
The Pursuit Of Happiness: 5 Steps to a Happier Lifestyle

Sometimes the most important thing in life is to simply just be a good person……

Lifestyle
[Daily Dose] Growth must be forced.
Daily Dose
[Daily Dose] Growth must be forced.

Growth must be forced. This is going to be short, to the point, and powerful…

Daily Dose
Why YOU Should Add Super-Shakes To Your Diet [PLUS 4 Recipes!]
Nutrition
Why YOU Should Add Super-Shakes To Your Diet [PLUS 4 Recipes!]

Super-shakes are an awesome addition to almost anyone’s diet and so many people are failing…

Nutrition
11 Life Changing Facts About Intermittent Fasting
Nutrition
11 Life Changing Facts About Intermittent Fasting

Intermittent Fasting is a pretty popular, yet controversial, topic that’s been floating around in the…

Nutrition
The Elimination Diet
Nutrition
The Elimination Diet

“Why on earth would I want to completely remove all that stuff, which I enjoy…

Nutrition
[VIDEO] Individualizing Your Calorie Intake
Nutrition
[VIDEO] Individualizing Your Calorie Intake

The key to actually seeing success from a nutrition plan or diet protocol, is individualizing…

Nutrition
11 Things to Step Up Your Diet Game
Nutrition
11 Things to Step Up Your Diet Game

1.)  Water.  I put this as number one because it is obvious but not done…

Nutrition
Periodizing Your Nutrition (The Key To Results That Last)
Nutrition
Periodizing Your Nutrition (The Key To Results That Last)

Ok, first of all… “What the hell is periodization?” – Glad you asked: Periodization –…

Nutrition
EPISODE 2: Determination Leads to Success
Lifestyle
EPISODE 2: Determination Leads to Success

Week 1 is complete! And DAMN…. That was a long week! But the best feeling…

Lifestyle
Nutritional Periodization For Fat Loss
Nutrition
Nutritional Periodization For Fat Loss

This is my second time writing this article, to be honest. The first go around…

Nutrition
[Daily Dose] Ready, Aim, FIRE. Repeat.
Daily Dose
[Daily Dose] Ready, Aim, FIRE. Repeat.

Ready, Aim, FIRE. Repeat. I’m going to keep this short and sweet today. There is…

Daily Dose
3 Reasons You NEED Mobility To Lose More Fat
Training
3 Reasons You NEED Mobility To Lose More Fat

What is Mobility?   If your goal is fat loss, you NEED to incorporate mobility…

Training
[VIDEO BLOG] In Defense Of Rigid Meal Plans…
Nutrition
[VIDEO BLOG] In Defense Of Rigid Meal Plans…

Rigid Meal Plans… you know, eating 6 meal s a day out of plastic containers…

Nutrition
[Daily Dose] FULFILLMENT > satisfaction
Daily Dose
[Daily Dose] FULFILLMENT > satisfaction

FULFILLMENT > satisfaction Something I’ve always struggled with is not being satisfied with anything… I…

Daily Dose
Cardio vs. Lifting… What’s Better For Fat Loss?
Training
Cardio vs. Lifting… What’s Better For Fat Loss?

Cardio vs. Lifting.  Which is better for fat loss or improved body composition?  As with…

Training
Lower Body Training Session Vlog (Working Around Low-Back Issues)
Training
Lower Body Training Session Vlog (Working Around Low-Back Issues)

  Today I’ll be doing something a bit different than usual, going to do a…

Training
What SHOULD & SHOULDN’T Run Through Your Mind, On Your Death Bed
Lifestyle
What SHOULD & SHOULDN’T Run Through Your Mind, On Your Death Bed

I get asked the questions, “If I could recommend one book, what would it be?”…

Lifestyle
[Daily Dose] Why I’m not losing any weight…
Daily Dose
[Daily Dose] Why I’m not losing any weight…

Why I’m not losing any weight… This is me being totally transparent… And my nutrition…

Daily Dose
Intuitive Eating Sounds Great, But What If I Still Want To Lose Weight?
Coaching
Intuitive Eating Sounds Great, But What If I Still Want To Lose Weight?

“Can’t I just eat ‘intuitively’ and lose weight?” I have been asked this too many…

Coaching
Body Fat Overshooting (Post Diet Consequences)
Nutrition
Body Fat Overshooting (Post Diet Consequences)

We live in what feels like the peak of a fad diet culture, where media…

Nutrition
[Daily Dose] MJ, Kobe, Tom Brady… You.
Daily Dose
[Daily Dose] MJ, Kobe, Tom Brady… You.

MJ, Kobe, Tom Brady… You. Full context here – I don’t like watching sports, AT…

Daily Dose
CASE STUDY CLIENT [Breaking The Diet-Rebound Cycle]
Coaching
CASE STUDY CLIENT [Breaking The Diet-Rebound Cycle]

Goodbye All-or-nothing Mindset, Hello sustainable Weight Loss! Maybe you can relate – You are great…

Coaching
EPISODE 10: Monster Mentality
Nutrition
EPISODE 10: Monster Mentality

Week 10 is here and for lack of better words… Shit just got real! Actually,…

Nutrition
[Daily Dose] You deserve MORE.
Daily Dose
[Daily Dose] You deserve MORE.

You deserve MORE. I’m going to keep this short and to the point. Whatever you’re…

Daily Dose
Before and After, The Reverse Diet...
Client Case Study: Successful Reverse Diet (15 Month Process)
Coaching
Client Case Study: Successful Reverse Diet (15 Month Process)

A “Reverse Diet” is a HOT TOPIC in the nutrition space… and after the article…

Coaching
[Daily Dose] “WHY NOT YOU….?”
Daily Dose
[Daily Dose] “WHY NOT YOU….?”

“WHY NOT YOU….?” There’s something about being a human that innately slows you down or…

Daily Dose
Does Caffeine HELP or STOP Fat Loss?
Nutrition
Does Caffeine HELP or STOP Fat Loss?

Caffeine can help you burn fat… But wait it can mess with your adrenal glands……

Nutrition
Functional Upper Body Training Session [Full Workout Explained]
Training
Functional Upper Body Training Session [Full Workout Explained]

Watch the video below to get access to an exclusive functional hypertrophy training program [for…

Training
[Daily Dose] The Pursuit of Fulfillment
Daily Dose
[Daily Dose] The Pursuit of Fulfillment

The Pursuit of Fulfillment Someone asked me on my IG story Q&A the other day,…

Daily Dose
Your Nutrition Strategy Heading Into The Open
Nutrition
Your Nutrition Strategy Heading Into The Open

Do you workout fasted or are you one of those people who absolutely has to…

Nutrition
What’s Your "WHY"?
Lifestyle
What’s Your "WHY"?

Todays post is all about the most important question we need to ask ourselves on…

Lifestyle
The Secret To Success
Coaching
The Secret To Success

  This weekend, I learned the secret to success. Not how the most rapid fat…

Coaching
HIIT vs. LISS: What Cardio Strategy Burns More Fat?
Fat Loss
HIIT vs. LISS: What Cardio Strategy Burns More Fat?

HIIT vs. LISS: Which Works Best and When To Use Them Introduction A common question…

Fat Loss
‘Cheat Meals’, Refeeds & Diet-Breaks – What Actually Works
Nutrition
‘Cheat Meals’, Refeeds & Diet-Breaks – What Actually Works

“Cheat Meal”… The two most holy words in the diet vocabulary that every single client…

Nutrition
Relationship Status : "Dieting"
Nutrition
Relationship Status : "Dieting"

Today is not about a strategy to lose more weight, a new theory on building…

Nutrition
Client Case Study: 8 Months To Get Shredded
Coaching
Client Case Study: 8 Months To Get Shredded

I’m going to dive into the exact process of getting my man shown below, Jeremiah,…

Coaching
46 Tips To Build More Muscle
Nutrition
46 Tips To Build More Muscle

1.) Start Explosive. Doing something explosive at the beginning of your workout will fire the…

Nutrition
THE GREAT SUGAR DEBATE : Is Sugar Safe? Will it Ruin Results? What is Proven?
Nutrition
THE GREAT SUGAR DEBATE : Is Sugar Safe? Will it Ruin Results? What is Proven?

Sugar has been scaring us for decades, from the claims of it impacting and being…

Nutrition
How and Why To Use Diet Breaks [Research Review: The ICECAP Trial]
Nutrition
How and Why To Use Diet Breaks [Research Review: The ICECAP Trial]

Research Review #10 Brandon Roberts, Ph.D., CSCS*D Chief Science Officer *Note from Brandon: if you…

Nutrition
What Do YOU Stand For?
Lifestyle
What Do YOU Stand For?

What do you stand for? No really, don’t just read that… Ask yourself and seriously…

Lifestyle
Top 10 Principles For Results Based Nutrition [Printable Infographic]
Nutrition
Top 10 Principles For Results Based Nutrition [Printable Infographic]

For a printable version of this, for you to keep, click here .

Nutrition
Why YOU Are Not Getting Results.
Nutrition
Why YOU Are Not Getting Results.

I think everyone, at least once within his or her training history, has been stuck….

Nutrition
What Are The Health Benefits To Eating Organ Meat?
Nutrition
What Are The Health Benefits To Eating Organ Meat?

Food fads come and go. An acai bowl one year, hemp hearts the next. Superfoods…

Nutrition
[Daily Dose] Self Limiting Behaviors.
Daily Dose
[Daily Dose] Self Limiting Behaviors.

Self Limiting Behaviors. Hey… You or someone you know NEEDS to read this. So please,…

Daily Dose
Emotional Intelligence, Positivity, Being Present… Happiness.
Lifestyle
Emotional Intelligence, Positivity, Being Present… Happiness.

    I’ve had many people tell me that I never get mad, I’m always…

Lifestyle
Why You Can’t Keep The Weight Off
Nutrition
Why You Can’t Keep The Weight Off

“Weight regain is generally the rule, with long-term follow up studies indicating that one-third to…

Nutrition
Does Cortisol Affect Fat Loss?
Hormones
Does Cortisol Affect Fat Loss?

Do High Cortisol Levels Prevent Fat Loss From Occurring? [Research Review] Cortisol is a glucocorticoid…

Hormones
How Much Protein Can You Absorb In One Meal?
Nutrition
How Much Protein Can You Absorb In One Meal?

What Does “Protein Absorption” Mean…? From a nutritional view, absorption describes the passage of nutrients…

Nutrition
3 Steps To Building A Better Butt
Training
3 Steps To Building A Better Butt

When I decided to write this article, my first thought was actually just being surprised…

Training
3 Step Checklist to Supplementation
Nutrition
3 Step Checklist to Supplementation

As I’m sitting here on this plane to Vegas for my mentor Luka Hocevar’s fit-business…

Nutrition
Overfeeding and Weight Gain (What Science Says About Our Metabolic Processes)
Nutrition
Overfeeding and Weight Gain (What Science Says About Our Metabolic Processes)

The fear of gaining weight is real. People who have lost a large amount of…

Nutrition
How To Change Your Behaviors and Lose More Weight
Nutrition
How To Change Your Behaviors and Lose More Weight

We appear to be going about health and weight loss all wrong. As nutrition coaches,…

Nutrition