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50 Science-Backed Anti-Aging Strategies For Life

June 9, 2020
Written by Lisa Franz

30 minutes

Key takeaways

1

Health and longevity comes down to more than just watching your calorie intake and macronutrient breakdown. Although those play a role, there are many factors that influence and benefit how healthy the body you live in actually is.

2

There are 4 key parts of health and longevity promotion and today we are discussing Physical Activity as well as Nutritional Intervention.

3

There are 26 key points below that will improve your health and increase your lifespan - this is part 1!

Aging healthy, happy and with grace. Isn’t that what everybody wants?

Many people think that having more pain and illnesses, gaining body fat and losing all your muscle is inevitable when growing older.

But numerous people and studies have proven that, even if nobody can stop nature from going its natural course, some people age more ‘gracefully’ than others. 

Today’s blog is going to explore the nutritional, training, lifestyle and mindset strategies that you can implement in order to slow the signs of aging and possibly even reverse some of the damage you may already have done.

“The realization of healthy longevity is possible, but to achieve a longer and a healthier life, increased attention must be placed on lifestyle choices, particularly the diet.” (1)

“Aging is a process or group of processes occurring in living organisms that with the passage of time leads to a loss of adaptability, functional impairment, and eventually death. Healthy aging is a desirable path that is worth pursuing for every individual. Factors that determine healthy or successful aging are avoiding disease (e.g., obesity), engagement with life (e.g., social activities), maintaining high cognitive and physical function through, for instance, proper diet, and sufficient physical activity.” (2)

This blog is split into 4 Categories:

→ Physical Activity

→ Nutrition

→ Hormones & Aesthetics (to follow in part 2)

→ Lifestyle & Mindset (to follow in part 2)

So let’s get right into it!

Physical Activity

1. Engage in MODERATE amounts of RESISTANCE TRAINING

One thing that everybody is 100% clear on is that RESISTANCE training of some sort should be part of your fitness regime.

Aside from it being the single most important factor when it comes to retaining muscle mass as you age, the cognitive and coordinative benefits are undisputed.

Of course, the hardest part here is finding the right kind of training and the right amount of training over the course of your life.

Naturally, this is going to depend on your time commitment and what style of training actually brings you joy as well, but to give a recommendation that suits for everybody something along the lines of 2-4 days of resistance training would be advisable.

More is not necessarily better as this also means more stress on your joints.

In a 2019 study, participating in any strength training was associated with better scores on measures of balance, mobility, body fatness, and better perceived health, and healthy aging. (4). They concluded that physical activity guidelines should place a greater emphasis on strength training, especially for older adults.

2. Make an effort to keep active throughout the day (NEAT)

The majority of people have desk jobs nowadays. Most of us don’t “naturally” move much throughout the day outside of the gym. Make an effort to get to your 8-10k steps a day. Aside from this adding to your calorie expenditure, it also provides benefits for your blood circulation, blood pressure, metabolism etc.
When looking at some of the cultures where people live the longest and healthiest on average, they all kept active throughout the day in some way. For example, by going places by foot, gardening, bread kneading, cleaning their houses etc. Their movement was engineered into their daily lives. (5)

This might not come natural to you, so put the effort in and keep track of your steps with a movement tracker, park further away at the grocery store, walk while you are on the phone…

3. Include moderate amounts of cardio in your training regime

Cardio is good for heart health, we have all been told that many a times, but as with everything we tend to push things a bit too far from time to time. What is NOT helping your healthy aging is Ultras and making cardio the foundation of your training. Think about how much pressure these repetitive movements place on your joints. NOT ideal.

Another extreme that we encounter frequently at the moment is too much HIIT cardio. High intensity interval training can be a good way to get your heart rate up, BUT too much of that or too high of an intensity given your life stress may elevate your cortisol (stress hormone) chronically and therefore contribute to faster aging! (6)

4. Work on mobility 

Something that seems to be one of the first things to go with aging is mobility. Just compare a toddler to a high school student and how easily they squat (most of the time anyway).

To upkeep mobility you have to put in work. There is no way around it.

Although we cannot change our biology or chronological age we can definitely reverse/slow down the pace at which we age by including more mobility practices.

A 2017 study showed improvement in cellular aging and longevity after a Yoga and mobility based lifestyle intervention (7). They concluded that “making Yoga and mobility work an integral part of our lifestyle may hold the key to delay aging or aging gracefully, prevent onset of multifactorial complex lifestyle diseases, promote mental, physical, and reproductive health, and prolong youthful healthy life.”

It usually doesn’t have to be much and 5-10 minutes per day or one weekly yoga class could already be a good start.

5. Implement some physical recovery methods

Even though the actual physical benefits of most recovery methods have been disproven or at least been questioned, many recovery methods simply help lower your perceived stress and help with recovery from a mental perspective. (8) Things that might help you recover better and relax more also include massages, hugs, physical touch, laughing etc.

Nonetheless, there are a large amount of studies showing particular anti-aging benefits of ice baths and regular dry sauna visits. However, most state that further studies are needed to determine the optimal frequency and duration of these methods for targeted health effects (9).

6. Move in a way that is fun to you! 

Make sure you train in a way that you actually find enjoyable and also add in movement outside of training that is fun to you. Always being afraid of hurting yourself and never going skiing, surfing or hiking, because you think you might twist an ankle is not the way to go, but of course you should consider risk and reward. Recklessly jumping off cliffs or attempting a double backflip without doing a single first is likely not the smartest thing to do, likely leads to injuries and therefore faster aging.

There are actual studies linking happiness, and finding joy in the things you do to longer lives regardless of marital status, socioeconomic status, census division and religious views. Happiness and feeling joy throughout your day is considered a stand- alone indicator of well being. (10)

7. Take the time to work on nagging injuries and be patient with acute ones 

Not letting acute injures heal properly before returning to training or regular function will not just slow the recovery process, it will also likely lead to recurring pain in that area or affect other areas around it long term that are trying to compensate for the affected area. Be patient during injury recovery (that does not necessarily mean not moving at all) and make sure to tend to nagging injuries and areas that are affected by chronic pain.

Pain is not ‘normal’, not as we age either. In an epidemiological study, more than half of the elderly people assessed reported chronic pain for older adults (11). But does that mean it is just part of aging? No. On average, the people that did not report chronic pain had suffered the same amount of injuries as the other group. The difference was that across the board they reported putting an effort into the healing of the injury and also tending to pain that flares back up from time to time..  

Nutrition

The definition of healthy aging on its own includes diet quality and eating habits as essential components. (12). A better diet has been shown to lead to a better quality of life, physically and emotionally, in older adults. There seems to be a clear association between a ‘nutritional adequacy’ and a better functional status and life satisfaction in older adults.

8. Maintain healthy body fat levels

In research it is very clear that maintaining healthy body fat levels is an essential aspect of healthy aging. Too much visceral fat, so fat around the organs, has been identified a risk factor for disease and earlier death.

‘In the Hawaii Lifespan Study, being overweight in midlife was associated with a significantly reduced probability of healthy survival to age 85 or older among men.’ (13)

‘Adiposity in early adulthood and midlife has been associated with decreased probability of healthy survival at age 70 or older in the Nurses’ Health Study (NHS). Compared with lean women (BMI 18.5–22.9), obese women (BMI ≥ 30) had 79% lower odds of healthy survival to the age of ≥70 (95% CI 71–85%). Even a moderate weight gain of 4–10 kg was significantly associated with reduced odds of healthy survival.’

‘It is well established that diet and exercise-induced weight loss improve metabolic and cardiovascular health. Data from experimental studies show that dietary restriction and avoiding the excessive energy intake that leads to overweight and obesity, is the most powerful intervention to extend healthy lifespan in mammals (Weindruch & Walford, 1988; Masoro, 2005; Fontana & Klein, 2007). However, the ideal body weight, percent adiposity, and metabolic profile associated with healthy longevity and the lowest risk of developing chronic disease remain unknown. ‘

Of course, the other extreme of under-eating or being too lean for too long is not conducive to longevity either …

‘It is clear that being underweight is associated with increased mortality and consequently reduced life expectancy. For example, from survival curves of patients with anorexia nervosa, it can be calculated that a person suffering from this disorder since the age of 15 years will endure a life-shortening effect of 25 years.’ (14)

9. Prioritize foods high in antioxidants 

Antioxidants are compounds that can prevent or slow damage to cells caused by free radicals, unstable molecules that the body produces as a reaction to environmental and other pressures.

Some of the foods highest in antioxidants are:

→ Sweet potatoes, squash, pumpkin, carrots

‘An excellent source of the antioxidant vitamin A (mainly in the form of beta-carotene) and a good source of antioxidant vitamins C and E, and other anti-inflammatory phytochemicals, sweet potatoes are potent food sources of free radical quenchers’ (15)

→ Dark leafy greens (kale, spinach etc)

→ Cruciferous Vegetables (broccoli, cauliflower, brussel sprouts…)

→ Blueberries, Raspberries, Strawberries, Cranberries, Bilberries, Gooseberries, Gojiberries

→ Walnuts, brazil nuts, pecans, sunflower seeds, …

→ Unpasteurized, free range eggs (whole)

→ Artichokes, Avocado

→ Wild caught fatty fish, grass fed red meat (16)

→ Beets, cabbages

→ Tomatoes, Bell peppers, 

→ Turmeric/ Curcumin, Garlic, Rosemary

→ Red beans, black beans, kidney beans, pinto beans

→ Apples, plums, red grapes

10. Avoid endocrine disrupting pesticides by buying some fruit and vegetables organic 

Don’t worry, you don’t need to spend all your hard earned money on buying nothing but ‘organic’ things from now on. The truth is though, that a high exposure to pesticides can lead to hormonal issues, which would become even more prominent as we age. Therefore it does pay off to buy the fruits and vegetables that are most heavily laden with pesticides organic. (17)

The Environmental Working Group (EWG) brings out a list every year of the foods most heavily laden with pesticides, aka ‘Dirty Dozen’ and a list of those foods that are absolutely not worth buying organic, aka ‘the Clean 15’. Check this list out HERE.

11. Practise 90/10

This means that the clear majority of your diet should come from whole foods. Nonetheless, for most people it is very important to leave a little wiggle room for some foods that they crave or that have an emotional value to them, in order to make their way of eating sustainable. Adherence and sustainability have been identified as the main foundations of any successful diet, weight management a healthy relationship with food and we have already stated how important these are for healthy aging and longevity.

‘Setting realistic goals for weight loss is important. Successful diets involve slow and steady changes. An even more important goal is weight loss maintenance and prevention of weight regain. The ideal weight loss maintenance diet should be continuous and easy to comply with. Eating high-quality fats, proteins and carbohydrates in the setting of a balanced diet cannot only promote weight loss, but also prevent coronary heart disease, diabetes, and other diseases. 

In general, scientific evidence about what constitutes a healthy diet is both consistent and straightforward: a healthy diet is a varied diet rich in fruits, vegetables, whole-grain products and high-quality proteins and low in added sugar, refined grains, and highly-processed foods.’ (18)

12. Consume adequate amounts of protein

This is a bit of a fine line, as moderate – higher protein diets are beneficial for body composition muscle retention, but super high protein diets can put a strain on your digestive system over the course of the years. So for healthy aging and longevity it is likely a good idea to consume ample high quality protein, but keeping periods of extra high or extra low protein, especially processed protein (powders, bars etc) to a minimum. A rough guideline could be between 0.7-1.1g of protein per pound of body weight per day. 

A 2014 research review concluded that ‘Overall, the important shared features of these healthy dietary patterns include: high intake of unrefined carbohydrates, moderate protein intake with emphasis on vegetables/legumes, fish, and lean meats as sources, and a healthy fat profile (higher in mono/polyunsaturated fats, lower in saturated fat; rich in omega-3).’ (19)

Which leads me to our next point…

13. Focus on healthy fat sources 

As we touched on earlier already, a healthy hormonal profile is one of the main foundations for health, happy aging. Focusing on consuming ‘the right’ kinds of fats and limiting harmful ones plays a big role in that. Monounsaturated fats (like extra virgin olive oil) and polyunsaturated fats, especially omega 3s, have anti-inflammatory properties and improve cholesterol levels, heart health, brain health… (20). Refrain from long term extra-low fat diets that can mess with your hormonal profile and therefore accelerate aging.

14. Match carbs to suit your activity level and find the carb sources that work best for you

Over the course of your life, this is likely the macronutrient that should fluctuate the most. Are you a high school teenager that plays all kinds of sports 6 times a week and is in a growth spurt? Likely that you have a higher carb/energy requirement than 15 years later as a sedentary office worker who hits the gym 3 times a week or than laborer who also trains for an iron man. Adjust carbs to keep body fat levels healthy, but also to support performance, brain function and gut health. Periods of extra high carb uptake (for example after a competitive season of CrossFit) should ideally be followed by lower carb phases to give your digestive system a bit of a break and also to reset insulin sensitivity. Carbs are not always carbs, so try to keep super inflammatory processed carbs like refined sugars (that contribute to faster aging through inflammation) to a minimum and find the ones that work best for you, your digestion and activity level. More rice, potatoes, sweet potatoes, oats etc for active individuals with a good base of vegetables and some fruit. Find out if you can easily tolerate gluten or not (or if this causes you distress) and what level fiber works best for you and your digestion.

15. Make sure you hit your Leucine Threshold

Muscle sarcopenia, so faster breakdown of muscle mass as we age, is a natural process that we cannot inhibit, only try to work against as best as we can. Key pointers here are

→ Resistance training (to keep setting the muscle growth stimulus)

→ Consuming enough calories

→ Consuming enough protein

AND:   Hitting your Leucine Threshold so we can be sure that muscle protein synthesis gets stimulated. 

Only when we consume a certain level of leucine (an amino acid) in one meal does the muscle growth trigger ‘get pulled’. This threshold is estimated to be around 20g per meal for most adults. That means it makes sense to spread protein out evenly across the day to ensure we build muscle all day long. It is likely that this threshold increases as we age.

A 2016 study concluded that ‘the optimal dose of protein for maximal stimulation of MPS (muscle protein synthesis) during exercise recovery is greater for older compared to young adults and whey protein has been shown to stimulate a greater response of MPS compared with soy protein during exercise recovery, but not at rest (21). Timing protein intake in close temporal proximity to exercise is recommended, although not critical, for stimulating a maximal response of MPS. Coingesting CHO with a suboptimal dose of amino acids/protein may be an effective strategy for “rescuing” a submaximal response of MPS associated with a suboptimal dose of amino acids/protein. However, no additional benefit is gained from adding CHO to a dose of amino acids/protein known to saturate the response of MPS.’

Another research review agreed that ‘elderly adults are less responsive to the anabolic stimulus of low doses of amino acid intake compared to younger adults. However, this lack of responsiveness in elderly adults can be overcome with higher levels of protein consumption (22)

16. Implement daily fasts and occasional periods of calorie restriction

Intermittent fasting is one of the more recent ‘diet trends’. Aside from it simply being a way to shorten the eating window and therefore often an easy strategy for people to cut down on calories, there is really nothing magical about it. The talk about the benefits of Intermittent Fasting for gut health, cell autophargy and insulin sensitivity are only half true. Research shows that the same benefits apply when you give your gut a ‘break’ of 10-12 hours every night and that there are actually no increased benefits by extending that fast to 16 or even 20 hours. However, occasional fasts of 24hours or longer do indeed show more benefits (23).

So an easy way to apply this long term would be ensuring a nightly fast of 10-12 hours and potentially considering monthly or annual longer fasts.

It has also been shown that some shorter periods of calorie restriction (so controlled diets, not yoyo-diets!) throughout the year have a positive effect on longevity and healthy aging. 

‘Overall, the results from multiple studies show that both reduced calories intake (CR) and the ratio between macronutrients, namely the protein to carbohydrates ratio, positively impact lifespan. Amongst others, the CR-positive effects on inflammation have been demonstrated by the reduction of inflammation and insulin resistance.’ (24).

17. Focus on the social aspect of social gatherings 

Being socially active is a big part of leading a long and happy life (more on that later under mindset). However, oftentimes it is exactly these social gatherings where we overeat and/or disregard meal quality. It is important to remind ourselves that it does not need to be that way and that we are always in control of what and how much enters our body.

→ Be the person that brings a healthy dish to a social gathering and who encourages movement (for example through a ball game or walk in a group) throughout the day.

→ Balance out your day and make sure you still include some nutritious foods, high in micronutrients, fiber and protein.

→ Focus on the reason you are actually being social – the people around you, the cause to celebrate, catching up with others, laughing etc

→ Practise moderation!

A study on the Blue Zones has found that the longest-lived people have strategies to keep themselves from overeating, such as stopping to eat when you feel 80 percent full. There is clinical evidence that strategies such as stopping to say a prayer before meals, eating slowly so that the full feeling can reach the brain, not having televisions in kitchens, or eating with family lead to a decrease in food intake. (25)

18. Consume mostly homemade foods 

Restaurants and food manufacturers usually have two goals: for food to taste good, so that you are a) satisfied and b) want more of it. They would usually also prefer this to happen in a cheap way and with the food lasting a long time in storage.

Because of this, many of their food creations contain added sugars, high amounts of sodium, processed oils, preservatives…

That means, on average restaurant food is going to be more harmful to your health and therefore conducive to aging than foods that are homemade.

In addition to poorer meal quality, these foods are often also higher in calories and contribute more easily to excess body fat levels.

A large population-based cohort study showed that

‘Those eating home cooked meals more than five times, compared with less than three times per week, consumed 62.3 g more fruit (99% CI 43.2 to 81.5) and 97.8 g more vegetables (99% CI 84.4 to 111.2) daily. More frequent consumption of home cooked meals was associated with greater likelihood of having normal range BMI and normal percentage body fat.’ They concluded that eating home cooked meals more frequently was associated with better dietary quality and lower adiposity. (26)

Another study went as far as saying that preparing your own meals is an even better indicator of ‘higher diet quality, including significantly more frequent intake of vegetables, salads, fruits, and fruit juices. Spending less than 1 hour/day on food preparation was associated with significantly more money spent on food away from home and more frequent use of fast food restaurants compared to those who spent more time on food preparation. (27)

19. Stay hydrated 

We are all well aware of the fact that we would die more quickly from dehydration than from starvation.

Hydration is a crucial part of healthy aging in basically all aspects:

→ Removal of toxins from the body

→ Creation of new cells

→ Blood flow and blood pressure…

But also from an aesthetic standpoint. Without proper hydration our skin is likely to look more haggard, our hair and nails tend to be more brittle, eyesight diminishes more easily…

There is pretty much no aspect in the body that is not affected by proper hydration.

Not to mention how that affects our ability to think and perform (which then affects our happiness and that again has the power to extend our life).

Don’t underestimate what proper hydration can do for you short and long term. (28).

A minimum of 80-100oz (or 2-2.5l) would be a good place to start for most people. Avoid sugary beverages and juices as well as an excess in caffeinated beverages.

20. Alcohol in moderation

Going back to the Blue Zones, the zones in the world where people lived the longest on average, four of these five zones showed that people consumed moderate amounts of alcohol in social settings and with food, good quality wine for the most part. Moderate amounts were classified as about 2 glasses per day. Of course, don’t see this as an encouragement to consume alcohol daily (especially if you are trying to lose weight), instead it shows again that moderation is key, that they valued the social settings and a natural, good quality product, rather than a sugary mixed drink consumed on a binge night at 4am on a Saturday morning. (29)

21. Supplement with Omega 3 Fatty acids

We have already discussed the importance of healthy fats for healthy aging, particularly of some monounsaturated and polyunsaturated fats. Omega 3 fatty acids hold a special place here.

Unmatched with any other fatty acid, omega 3 fatty acids and their anti-inflammatory benefits are one of the best things you can add to your diet in order to prevent disease. Likeliness of you consuming enough omega 3 fatty acids through your diet alone are slim, even if you consume fish on a regular basis. This is one of the few supplements we recommend to almost everybody, especially if you want to improve your performance and recovery, are looking to get pregnant or want to improve your cognitive function…

If you want to read full details on omega 3 fatty acids check out this blog HERE. If you are looking for a high quality product we recommend this brand HERE or you can check your own product on www.examine.com or find independent ratings and reviews on www.labdoor.com

22. Buy high quality animal products 

Continuing along the lines of healthy fats – animal products are a very controversial topic. However, research clearly shows that HIGH QUALITY animal products (containing the disputed saturated fats) actually have a great nutritional profile that can support your cell health through iron, vitamin B, healthy fatty acids etc. Emphasis on HIGH QUALITY though. This is one place in your nutrition where you should not skimp and try and save a couple of dollars here and there. The difference in the nutrition profile between organic free range eggs and eggs from caged hens for example is HUGE and well worth the extra money (30). That doesn’t mean you should not consume animal products if you can’t afford organic, grass fed or wild caught, but in any case it means that highly processed animal products (like most commercial sausages), or meat containing antibiotics, should be minimized. If you choose to live a more plant based diet, make sure you educate yourself about what micronutrients you might be missing. (If you want to read our blog on how to get jacked as a vegan click HERE).

23. Consume Pro- and Prebiotic foods 

More and more research on gut health is only just emerging. We are learning that our gut is much more than just our digestive system and that immunity, mental health, brain function etc are all closely linked to our gut health. 

Even more reason to take care of it and to try and solve our digestive issues.

Pro- and prebiotic foods can help balance our gut bacteria. Whether you should add these through supplementation or just focus on consuming these naturally depends on personal preference, your lifestyle, health history (for example consumption of antibiotics) etc.

‘Gut microbiota have a strong impact in human physiology and, therefore, on the health status in the elderly and age-related diseases. Its immunomodulatory properties could help in two main aspects of aging as immunosenescence and inflammaging. Aging can be considered as an immune disorder. (…) Age-related changes in nutritional behaviour and microbial diversity during aging result in a higher susceptibility to infections and diseases. Likewise, the presence of some beneficial microorganisms in the gut could help to prevent or delay some age-associated diseases by improving the immune response, or by the production of bioactive metabolites as equol, enterolignans, and urolithins. The evidence for intake of probiotics along with age specifically oriented diet to improve health during aging is promising.’ (31)

24. Optimize your fiber intake

Fiber is another aspect of nutrition that greatly affects our digestion. Fiber is defined as ‘the edible parts of plants or analogous carbohydrates that are resistant to digestion and absorption in the human small intestine, with complete or partial fermentation in the large intestine’ (32). Some fiber is good, too much probably causes issues. The thing with fiber is that it is one of the things that is so person dependent and it is hard to give specific guidelines. Many people recommend something along the lines of at least 10g of fiber per every 1000cal consumed per day. Some people feel best on the higher end of that, others can hardly tolerate this level, yet alone fibrous foods that are high in FODMAPS. If you want to find out how you can find the ideal fiber level that helps you feel best and keep bloating or digestive issues to a minimum check out THIS blog.

25. Take Creatine

Healthy aging obviously also includes maintaining muscular strength, but also cognitive function. One of the most researched supplements out there can help you maintain/improve both of these things – Creatine!

Once believed to just be a supplement for strength sport athletes, now we know that Creatine can do much more, even for children and in the way of preventing things like Alzheimer’s or dementia.

‘Creatine has the potential to elicit positive effects in muscle strength, memory, and has further influence on neurodegenerative conditions.’ (33)

26. Include other supplements when needed

Are you currently experiencing high levels of stress? Might be a good idea to include a Zinc supplement. Are you travelling often and you are not always sure if you can get your veggies in? Maybe include a Greens Drink? Or you are trying to get pregnant, which means you should include a pre-natal. It’s flu season? Stay on the safe side with some extra Vitamin C. Not eating much red meat right now or feeling low on energy? Help out with Vitamin B and Iron. Inside for work? Take some Vitamin D. Vitamin D in particular has shown to provide some great benefits in anti-aging medicine (34).

Supplements should be exactly what they are called – a way to supplement your diet with the things you are having a hard time getting enough or or need more of right now. Our lives change constantly and so do the demands for the supplements we should be taking. Check out our all inclusive supplement guide HERE

Here we have the very best tips to slow down your body’s aging through optimal nutrition and training protocols. However, our aging is affected by many other external influences, such as the beauty products that you use, how frequently you go out in sunlight and what sort of stress you are exposed to at work. In addition to that, let’s not forget the importance of lifestyle factors such as sleep, the people you surround yourself with and what your daily habits look like.

In the second part of this blog we will go into detail on how you can support healthy aging with practices that keep your hormones healthy, support your aesthetics and what really plays a role for longevity when it comes to mindset and lifestyle (rules #27-50).

Stay tuned!


Sources:
  1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3379947/
  2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4656693/
  3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4656693/
  4. https://www.ncbi.nlm.nih.gov/pubmed/30484254
  5. https://www.ncbi.nlm.nih.gov/books/NBK298903
  6. https://www.ncbi.nlm.nih.gov/pubmed/30640736
  7. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5278216/
  8. https://tailoredcoachingmethod.com/the-recovery-guide/
  9. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5941775/
  10.  https://www.ncbi.nlm.nih.gov/pubmed/26421947
  11. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4356472/
  12. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5984649/
  13. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4032609/
  14. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4115619/
  15. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5403516/
  16. https://www.hsph.harvard.edu/nutritionsource/antioxidants/
  17. https://www.ewg.org/foodnews/dirty-dozen.php
  18. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6163457/
  19. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5403516/
  20. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5403516/
  21. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4848650/
  22. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4924200/
  23. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5959807/
  24. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5959807/
  25. https://www.ncbi.nlm.nih.gov/books/NBK298903/
  26. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5561571/
  27. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4254327/
  28. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2908954/
  29. https://www.ncbi.nlm.nih.gov/books/NBK298903/
  30. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5403516/
  31. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5646295/
  32. https://www.ncbi.nlm.nih.gov/books/NBK223586/
  33. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4304302/
  34. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6768834/
Others:

https://topnotchnutrition.com/products/omega-3-fish-oil-wild-caught-sustainable

https://topnotchnutrition.com/collections/most-popular/products/greens

https://topnotchnutrition.com/products/vitamin-d3-clean-sustainably-sourced

https://www.gardenoflife.com/content/product-category/our-products/vitamins/all-vitamins/prenatal/

https://www.thorne.com/products/dp/iron-bisglycinate

https://www.thorne.com/products/dp/vitamin-c-with-flavonoids

https://www.thorne.com/products/dp/stress-b-complex

Links to our website:

https://tailoredcoachingmethod.com/hormones-101/

https://tailoredcoachingmethod.com/dietary-fats/

https://tailoredcoachingmethod.com/fodmap-diet-guide/

https://tailoredcoachingmethod.com/fish-oil/

https://tailoredcoachingmethod.com/probiotics-and-fermented-foods/

https://tailoredcoachingmethod.com/creatine-monohydrate/

https://tailoredcoachingmethod.com/ultimate-evidence-based-supplement-guide/

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Written by
Lisa Franz

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

Coaching
How to Build Lasting Habits, While Breaking The Ones Holding You Back
Lifestyle
How to Build Lasting Habits, While Breaking The Ones Holding You Back

Have you ever wondered how some people seem to effortlessly follow through with their workout…

Lifestyle
7 Things Killing Your Testosterone [AND The Solutions]
Physiology
7 Things Killing Your Testosterone [AND The Solutions]

Fill In Your Email Address Below To Receive Your FREE Downloadable Copy Of This Infographic…

Physiology
Sleep = Results
Lifestyle
Sleep = Results

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

Lifestyle
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 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
"Eating Organic" – All Hype? Or Vital For Health?
Nutrition
"Eating Organic" – All Hype? Or Vital For Health?

Organic food…. Is it worth the extra money? Will you get sick and diet if…

Nutrition
Intermittent Fasting – Everything You NEED To Know
Nutrition
Intermittent Fasting – Everything You NEED To Know

Intermittent Fasting… Talk about a dietary can of worms! Typical bodybuilders and “Meat Heads” hate…

Nutrition
Finding Your Protein Flavor
Nutrition
Finding Your Protein Flavor

Intense workouts cause damage to our muscles and we need to repair that damage to…

Nutrition
Clean Eating VS. Tracking Macros
Nutrition
Clean Eating VS. Tracking Macros

So here’s my take on the “Clean Eating” diet… It can make you fatter, not…

Nutrition
5 Travel Strategies To Avoid Falling Off The Wagon
Lifestyle
5 Travel Strategies To Avoid Falling Off The Wagon

Travel is a part of life no matter if it’s for work or pleasure, with…

Lifestyle
7 Most Frequently Asked Nutrition Questions
Nutrition
7 Most Frequently Asked Nutrition Questions

# 1 – I’m Ready To Get Fit! But Where Do I Start…? Most people…

Nutrition
Become Lean AND Healthy, Long-Term
Lifestyle
Become Lean AND Healthy, Long-Term

  When I reflect back on all that I’ve been through in this lifestyle of…

Lifestyle
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
What Becoming an IFBB Bikini Pro Taught Me
Coaching
What Becoming an IFBB Bikini Pro Taught Me

Dieting down to get stage lean might be one of the most strict diets on…

Coaching
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
How Paleo Can Excel YOUR Results, Long-Term!
Nutrition
How Paleo Can Excel YOUR Results, Long-Term!

Paleo, paleo, paleo… Paleo is everywhere now! But really, what is paleo? Is it even…

Nutrition
37 Power Foods For Men
Nutrition
37 Power Foods For Men

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

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
10 Ways To Kill Cravings
Nutrition
10 Ways To Kill Cravings

When you’re on a diet, one of the most annoying things you’re going to come…

Nutrition
[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
Food Wars!
Nutrition
Food Wars!

Today I am going to start a battle of food! Hopefully I can answer many…

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
Death To The Meal Plan [5 Reasons Why Your Meal Plan Failed & Will Keep Failing]
Nutrition
Death To The Meal Plan [5 Reasons Why Your Meal Plan Failed & Will Keep Failing]

I’m going to try and keep this one short and too the point – notice…

Nutrition
The 10 Training Commandments
Training
The 10 Training Commandments

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

Training
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
EPISODE 4: Create Habits, Achieve Results
Lifestyle
EPISODE 4: Create Habits, Achieve Results

Week 4 has begun! That means I got through the first quarter of the game,…

Lifestyle
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
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
Time to Take Action!
Lifestyle
Time to Take Action!

These past few weekends I have had the opportunity to learn and hang with some…

Lifestyle
The Most Avoided, Neglected, and NEEDED Concept of Training & Nutrition
Nutrition
The Most Avoided, Neglected, and NEEDED Concept of Training & Nutrition

Recovery… The least sexy topic in the industry? The most misunderstood topic in the industry?…

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
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
7 Reasons You’re Not Losing Weight
Nutrition
7 Reasons You’re Not Losing Weight

I wrote an email for my subscribers the other day called “White Noise”. It went…

Nutrition
8 Ways To Handle Your Diet On Christmas
Nutrition
8 Ways To Handle Your Diet On Christmas

1.) Don’t Stress, Have Fun! Might seem weird that the first tip for not ruining…

Nutrition
Fit over 40
Lifestyle
Fit over 40

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

Lifestyle
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
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
The Final Chapter…
Lifestyle
The Final Chapter…

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

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
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
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
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
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
10 Things Most Coaches Won’t Tell You (The Reality Of Fat Loss)
Nutrition
10 Things Most Coaches Won’t Tell You (The Reality Of Fat Loss)

Today on my instagram story, I shared this current progress picture of myself… (Top is now, bottom…

Nutrition
July Research Roundup
Science
July Research Roundup

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

Science
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
4 Unique Diet Hacks To Break Your Plateau
Nutrition
4 Unique Diet Hacks To Break Your Plateau

If you’ve been reading my work for a while, you’ll have realized by now that…

Nutrition
2014, Your Year For Growth
Lifestyle
2014, Your Year For Growth

The New Year is upon us, which means its resolutions time. Many people think it’s…

Lifestyle
The Definitive Guide To Creatine Monohydrate
Nutrition
The Definitive Guide To Creatine Monohydrate

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

Nutrition
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
The Ultimate Evidence Based Supplement Guide
Nutrition
The Ultimate Evidence Based Supplement Guide

I decided to write this blog for one reason – bring the most commonly asked…

Nutrition
Fast & Efficient Recovery
Training
Fast & Efficient Recovery

When it comes to training there are always some aspects that people leave out or…

Training
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
Nutrition

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

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
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
"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
[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
Cardio 101 (8 Proven Methods To Upgrade Your Conditioning)
Training
Cardio 101 (8 Proven Methods To Upgrade Your Conditioning)

Cardio is something that most of us avoid, some of us hate, and very few…

Training
Diet Hopping (How "Chasing The Shiny Red Ball" Is Holding You Back….)
Nutrition
Diet Hopping (How "Chasing The Shiny Red Ball" Is Holding You Back….)

Quit Chasing The Shiny Red Ball Do you bounce from diet to diet? Or try…

Nutrition
Discovering True Human Optimization [Harsh Reality]
Nutrition
Discovering True Human Optimization [Harsh Reality]

Human Optimization is a word that’s thrown around a lot today. Some say it’s being…

Nutrition
The 8 Biggest Diet Mistakes
Nutrition
The 8 Biggest Diet Mistakes

What else goes into weight loss besides eating well and exercising? In reality, there are…

Nutrition
"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
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
Biofeedback (The Most Important Metrics You’re Not Tracking)
Nutrition
Biofeedback (The Most Important Metrics You’re Not Tracking)

“Biofeedback…? What exactly is that and why should I care about it?” Biofeedback – a…

Nutrition
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
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
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
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
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
KAIZEN
Lifestyle
KAIZEN

“Continuous Improvement” “Embrace Change” “Change for the Better” These are all definitions of the Japanese…

Lifestyle
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
The "Mini-Cut"… Secret To Fast Tracking Your Results? Or All Hype?
Nutrition
The "Mini-Cut"… Secret To Fast Tracking Your Results? Or All Hype?

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

Nutrition
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
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
Defining Your Appreciation
Lifestyle
Defining Your Appreciation

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

Lifestyle
[GUIDE] How To Create The Most Effective Full Body Training Program
Training
[GUIDE] 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…

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

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

Nutrition
Shut Up and Listen!
Lifestyle
Shut Up and Listen!

After reading the title your problem wondering, “What in the hell will Boom Boom be…

Lifestyle
25 Reasons Low Carb Diets Suck
Nutrition
25 Reasons Low Carb Diets Suck

Low Carb Diets… I’m not a fan. Just being honest. Why? Well, let me give…

Nutrition
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
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
The Beginner’s Guide Series [ALL VIDEOS]
Nutrition
The Beginner’s Guide Series [ALL VIDEOS]

My goal with this blog, is to bring all of “The Beginner’s Guide” videos to…

Nutrition
47 Simple Ways To Kick Start Your Fat Loss
Nutrition
47 Simple Ways To Kick Start Your Fat Loss

1.) Go Harder – You should be training hard. “Duh Boom Boom”… Yeah, well many…

Nutrition
Does The Keto Diet Work For Body-Comp Changes?
Nutrition
Does The Keto Diet Work For Body-Comp Changes?

A recent study showed that keto doesn’t work like many people once thought it did……

Nutrition
How Much Protein Is Too Much? [What The Research Says]
Nutrition
How Much Protein Is Too Much? [What The Research Says]

I have heard countless times, whether in magazines, from YouTubers, vegans and even health professionals…

Nutrition
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
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
How To Get Jacked As A Vegan [The Detailed Nutrition Plan For Vegan Lifters]
Nutrition
How To Get Jacked As A Vegan [The Detailed Nutrition Plan For Vegan Lifters]

Many people think being vegan and gaining muscle are oxymorons, they are opposites, you can’t…

Nutrition
Hormones 101 (What You Need To Know)
Physiology
Hormones 101 (What You Need To Know)

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

Physiology
Hierarchy of Core Training (The Expert Guide To Building Your Abs)
Training
Hierarchy of Core Training (The Expert Guide To Building Your Abs)

Core training can get pretty confusing, because there’s a lot of poorly executed approaches and…

Training
Boom Boom’s Fat Loss Secrets
Lifestyle
Boom Boom’s Fat Loss Secrets

As a fitness and health professional, it is a crucial must to know everything there…

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
Is a Carb a Carb? Do Nutrients Matter? How much do I need?
Nutrition
Is a Carb a Carb? Do Nutrients Matter? How much do I need?

Is a carb a carb? Does it matter where we get our macronutrients? Or is…

Nutrition
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
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
Alcohol and Fat Loss: The Definitive Guide
Nutrition
Alcohol and Fat Loss: The Definitive Guide

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

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
The Max Muscle Blueprint Pt.1
Training
The Max Muscle Blueprint Pt.1

The Max Muscle Blueprint Part 1 [Hardgainers Guide To Getting Jacked] Putting on serious muscle,…

Training
Max Muscle Blueprint Pt. 2 (Nutrition & Supplementation)
Nutrition
Max Muscle Blueprint Pt. 2 (Nutrition & Supplementation)

So you read part 1 of the ‘Max Muscle Blueprint’ and learned everything you needed…

Nutrition
Successful Intuitive Eating (9 Step System)
Nutrition
Successful Intuitive Eating (9 Step System)

What to eat, how much to eat, timing what you eat, and then actually seeing…

Nutrition
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
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
Fitness Gimmicks VS. Lifestyle/Habits
Training
Fitness Gimmicks VS. Lifestyle/Habits

Everybody see’s all the gimmicks when it comes to fitness and the fads the industry…

Training
5 Laws of Conditioning
Training
5 Laws of Conditioning

A lot of people get confused about or over think their cardio/conditioning. This could be…

Training
"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
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
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
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
"The Begging Bowl"
Lifestyle
"The Begging Bowl"

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

Lifestyle
Consistency
Lifestyle
Consistency

You’ve tried everything in the book, twice, and you still haven’t reached the fitness goal…

Lifestyle
Why Losing Weight Fast Is A Bad Idea.
Nutrition
Why Losing Weight Fast Is A Bad Idea.

  Losing weight fast is a very popular topic in the fitness and nutrition industry….

Nutrition
Your Easy-To-Implement Low FODMAP Diet Guide
Nutrition
Your Easy-To-Implement Low FODMAP Diet Guide

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

Nutrition
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
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 Truth About Gluten
Nutrition
The Truth About Gluten

The biggest question on gluten… Should we avoid it? Or is the media hype on…

Nutrition
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
EPISODE 12: Pancakes, Abs & Chasing Unicorns
Nutrition
EPISODE 12: Pancakes, Abs & Chasing Unicorns

LESS THAN 2 WEEKS OUT!!!! Wow…. I think it finally hit me that I will…

Nutrition
Your Gut (The 2nd Brain) Determines Body Fat, Health, Disease and More…
Nutrition
Your Gut (The 2nd Brain) Determines Body Fat, Health, Disease and More…

The human gut, or “The Second Brain” as most are calling it – which makes…

Nutrition
6 Easy Changes To Kick Start Your Fitness Journey
Lifestyle
6 Easy Changes To Kick Start Your Fitness Journey

So you want to start exercising and eating “clean,” but where do you start? There…

Lifestyle
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
Intermittent Fasting and Time Restricted Feeding [Magic or Myth?]
Nutrition
Intermittent Fasting and Time Restricted Feeding [Magic or Myth?]

Raise your hand if you’ve ever had someone tell you how amazing Intermittent Fasting is? …

Nutrition
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
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
"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
EPISODE 9: Associate Pain vs Pleasure to Commit to Success
Nutrition
EPISODE 9: Associate Pain vs Pleasure to Commit to Success

Week 9 people! I got to be honest… I’m addicted to this lifestyle. In other…

Nutrition
3 Exercises That Should NEVER Leave Your Program
Training
3 Exercises That Should NEVER Leave Your Program

There is no “Best Exercise”, just like there is no “Best Diet”. That’s just the…

Training
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
21 Rep Schemes To End Training Boredom (And Shock New Muscle Growth)
Training
21 Rep Schemes To End Training Boredom (And Shock New Muscle Growth)

At some point, the basics just get boring. Let’s face it. 5×5, 4×8, 3×10… all…

Training
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
[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
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
"Rich is not What you have, it’s Who you have beside you."
Lifestyle
"Rich is not What you have, it’s Who you have beside you."

Sometimes horrible things, like nightmares, can be a blessing in disguise. I had a nightmare;…

Lifestyle
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
The ABSOLUTE Best Way To Burn Fat
Training
The ABSOLUTE Best Way To Burn Fat

Everyone always wants to know, “What’s the absolute best way to burn fat?!” And I…

Training
"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
Cracking The "Carbohydrate Code"
Nutrition
Cracking The "Carbohydrate Code"

I get a ton of nutrition questions on a daily basis, but the topic that…

Nutrition
5 Recipes That’ll Make You Want To ‘Eat Yo Greens!’
Nutrition
5 Recipes That’ll Make You Want To ‘Eat Yo Greens!’

One of the biggest struggles for me when I started “Dieting”, I hate that word…

Nutrition
How To Individualize Your Nutrition Plan (8 Ways To Tailor Your Diet, To You)
Nutrition
How To Individualize Your Nutrition Plan (8 Ways To Tailor Your Diet, To You)

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

Nutrition
Your Diets Effect on Hormones & How To Benefit From Them
Nutrition
Your Diets Effect on Hormones & How To Benefit From Them

One of the most underestimated factors in achieving fitness results, which can actually be the…

Nutrition
7 Not-So-Obvious Ways To Break Plateaus
Nutrition
7 Not-So-Obvious Ways To Break Plateaus

Plateaus suck. We’ve all been through them, some of us break through and others don’t….

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

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

Nutrition
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
Alcohol and Ab’s, 5 Ways You Can Enjoy Both.
Lifestyle
Alcohol and Ab’s, 5 Ways You Can Enjoy Both.

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

Lifestyle
EPISODE 6: 5 Steps To Habitual Lifestyle Changes
Lifestyle
EPISODE 6: 5 Steps To Habitual Lifestyle Changes

I am officially six days away from the half way marker of this 12-week journey……

Lifestyle
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
Pre | Intra | Post – Mastering Your Workout Nutrition
Nutrition
Pre | Intra | Post – Mastering Your Workout Nutrition

High carb vs. low carb is a seemingly endless debate on my Instagram feed, with…

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

Some science will tell you that, technically, building muscle while burning body fat is completely…

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
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
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
[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
Why You SHOULD Drink Coffee… [Myths vs. Truth/Benefits]
Nutrition
Why You SHOULD Drink Coffee… [Myths vs. Truth/Benefits]

As a huge coffee lover, I’ve decided to take some time today to stand my…

Nutrition
The Validity Of Macro Based Diets
Nutrition
The Validity Of Macro Based Diets

Macro based diets are pretty common inside of the nutrition world right now (have been…

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
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
Old Geezer Metabolic Syndrome
Nutrition
Old Geezer Metabolic Syndrome

“So, it’s happening to you too? Your metabolism keeps slowing down each and every birthday?” …

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
The 10 Diet Commandments
Nutrition
The 10 Diet Commandments

  In honor of the one of the greatest hip-hop artists to ever touch the…

Nutrition
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
Make Life Awesome
Lifestyle
Make Life Awesome

Are you doing everything in your power to be the best you possibly can be?…

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

What you will find here today in my blog post is, in my opinion, the…

Nutrition
A Simple Guide To Women’s Health (FAQ)
Nutrition
A Simple Guide To Women’s Health (FAQ)

When it comes to writing nutrition plans, we at TCM believe that everyone deserves an…

Nutrition
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
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
Hip Mobility – Remove Low Back Pain & Improve Results in 5 Minutes or Less!
Training
Hip Mobility – Remove Low Back Pain & Improve Results in 5 Minutes or Less!

I’ve witnessed hip mobility literally save some of my client’s abilities to lift, play sports,…

Training
Should You Do A Bikini Competition?
Coaching
Should You Do A Bikini Competition?

I honestly can’t believe that just over a year ago I was going hard in…

Coaching
The 10 Rituals For Better Living
Lifestyle
The 10 Rituals For Better Living

If you follow my blog pretty consistently, you’ve probably been noticing that I have been…

Lifestyle
A Day in The Not So Average Life – VLOG Ep.2
Lifestyle
A Day in The Not So Average Life – VLOG Ep.2

For a chance to start your 30 day transformation, visit the links below! The 30…

Lifestyle
Resistance. The #1 Thing Holding Us Back.
Coaching
Resistance. The #1 Thing Holding Us Back.

Overcoming resistance is success, period. To achieve a result, we need to overcome resistance. And…

Coaching
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
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
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
Should YOU Take a Cheat Meal?!
Nutrition
Should YOU Take a Cheat Meal?!

The biggest question I get with this subject is obvious, “Do cheat meals/days actually work?!”….

Nutrition
The Exact Breakfast For A Leaner Body [What To Eat & Why]
Nutrition
The Exact Breakfast For A Leaner Body [What To Eat & Why]

“Exactly What To Eat For Breakfast To Get A Leaner Body” Follow These Exact Breakfast…

Nutrition
The Funeral Question
Lifestyle
The Funeral Question

So…. It’s Monday…. Another week, but unlike the mass majority of the population… this gets…

Lifestyle
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
7 Steps to a Stress Free Life
Lifestyle
7 Steps to a Stress Free Life

Stress is everywhere and within every person out there. Very few people are completely stress…

Lifestyle
Nutrition For Pregnancy [Fueling Your Body Pre, During, & Post Pregnancy]
Nutrition
Nutrition For Pregnancy [Fueling Your Body Pre, During, & Post Pregnancy]

So you’re growing a human (or maybe thinking about growing a human) and therefore, you’re…

Nutrition
What Motivates You?
Lifestyle
What Motivates You?

“You have power over your mind – not outside events. Realize this, and you will…

Lifestyle
Second podcast
Coaching
Second podcast
Coaching
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
‘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
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
Resistance Training vs. Cardio PT.2 [Ending The Debate]
Training
Resistance Training vs. Cardio PT.2 [Ending The Debate]

What’s better – Resistance Training or Cardio, ending the debate once and for all The…

Training
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
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
My Diet Story. The Good, The Bad, The Ugly…
Nutrition
My Diet Story. The Good, The Bad, The Ugly…

  This may be the realist shit I’ve ever written for my blog. I know…

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
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
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
Opening My Eyes To REAL Life & The REAL Me. [Resurrection Week: Day 1]
Coaching
Opening My Eyes To REAL Life & The REAL Me. [Resurrection Week: Day 1]

  Last week I was Resurrected, which technically means being raised up from the dead……

Coaching
[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
8 Ways To Instantly Sleep Better
Lifestyle
8 Ways To Instantly Sleep Better

Sleep… None of us “get enough” and we all want “more hours in the day”……

Lifestyle
Why You Should Hire An Online Fitness and Nutrition Coach
Coaching
Why You Should Hire An Online Fitness and Nutrition Coach

Why You Should Hire An Online Fitness and Nutrition Coach Now before you think I’m…

Coaching
[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
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
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
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
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
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
Reverse Dieting 101 [Your Guide and Explanation To All Things Reverse Dieting]
Nutrition
Reverse Dieting 101 [Your Guide and Explanation To All Things Reverse Dieting]

Reverse Dieting… What a buzz word! Am I right?! But that’s ok, it’s actually something…

Nutrition
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
Podcast Interview on "Hefty To Handsome" – A Nutrition Plan For Real People with Cody Boom Boom McBroom
Coaching
Podcast Interview on "Hefty To Handsome" – A Nutrition Plan For Real People with Cody Boom Boom McBroom

  “A Nutrition Plan For Real People”…. (Podcast Interview with Gene Fox of Hefty To…

Coaching
The 5 Metrics You MUST Be Measuring
Coaching
The 5 Metrics You MUST Be Measuring

Have you ever heard the saying, “what gets measured gets improved?” Progress can be measured…

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 Hero’s Journey To Total Transformation
Nutrition
The Hero’s Journey To Total Transformation

If you’re a movie geek like me, you know exactly what the hero’s journey truly is….

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
Being Real About CrossFit – The Good and The Bad
Nutrition
Being Real About CrossFit – The Good and The Bad

For the past 6 months, I’ve been infatuated with CrossFit. And when I say CrossFit,…

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

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

Training
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
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
Contagious Inspiration
Coaching
Contagious Inspiration

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

Coaching
The Final 10lbs…
Nutrition
The Final 10lbs…

The last 10lbs… It’s like the final put in a golf game. Precision comes into…

Nutrition
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
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
[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
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
Understanding Your Neurotype (Personality Testing For Individualized Results)
Coaching
Understanding Your Neurotype (Personality Testing For Individualized Results)

Your “Neurotype”… a way to learn what your personality type is and how you should…

Coaching
38 Tips To Burn MORE Fat
Nutrition
38 Tips To Burn MORE Fat

The second I finished my “46 Tips to Build More Muscle” blog, I knew I…

Nutrition
The Ultimate Protein Guide
Nutrition
The Ultimate Protein Guide

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

Nutrition
The Stress ≤ Recovery Paradigm
Lifestyle
The Stress ≤ Recovery Paradigm

The Recovery Paradigm, something not many talk about – yet 100% of people are affected…

Lifestyle
Fat-Loss’s Worse Enemy… Stress.
Nutrition
Fat-Loss’s Worse Enemy… Stress.

Plateaus suck. Plain and simple, they suck. You’re losing weight, getting results, and out of…

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
7 Healthy Christmas Recipes – To Keep You On Track This Holiday!
Nutrition
7 Healthy Christmas Recipes – To Keep You On Track This Holiday!

It’s that time of year again, the Christmas spirit and cheer is here and along…

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
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
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
Dad Bod Epidemic (10 Steps To Avoiding The Dad Bod)
Nutrition
Dad Bod Epidemic (10 Steps To Avoiding The Dad Bod)

Fatherhood…. WOW IT’S APPROACHING FAST!! Within a week, I will be having my baby. Which…

Nutrition
Steps to Success
Lifestyle
Steps to Success

Most people do not truly understand what it takes to become successful, I’m yet to…

Lifestyle
FAQ: Tracking Macros (What You Need To Know, Before Tracking Macros)
Nutrition
FAQ: Tracking Macros (What You Need To Know, Before Tracking Macros)

For years you have been calling people who track their macros, record their food, and…

Nutrition
[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
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
The Best Diet Plan… [Ketogenic? Intermittent Fasting? Carb Cycling?]
Nutrition
The Best Diet Plan… [Ketogenic? Intermittent Fasting? Carb Cycling?]

“So what is the best diet?” A question I’ve heard many times and if you…

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 Truth About Finding Your Body Fat Percentage [Scanners and Tests]
Coaching
The Truth About Finding Your Body Fat Percentage [Scanners and Tests]

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

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
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
Getting Your Period Back
Nutrition
Getting Your Period Back

This article does not contain medical advice. If you are experiencing symptoms of amenorrhea, please…

Nutrition
Your Guide To Better Sleep [Why you Need it & How to Optimize it]
Lifestyle
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…

Lifestyle
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
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
The Athlete’s Guide To Weight Cutting
Coaching
The Athlete’s Guide To Weight Cutting

This is not a guide for how to quickly lose 10 pounds of fat, so…

Coaching
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
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
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
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
Top 4 Nutritional Questions, Answered
Nutrition
Top 4 Nutritional Questions, Answered

Being in the fitness industry I get a TON of questions about just about everything,…

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
Never Give Up
Lifestyle
Never Give Up

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

Lifestyle
7 Reasons Your Diet Is Failing
Nutrition
7 Reasons Your Diet Is Failing

I got some unfortunate news for you today…. Every single diet you’ve ever tried, thought…

Nutrition
[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
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
Research Round Up (Refeeds, BCAA’s, and Energy Expenditure)
Nutrition
Research Round Up (Refeeds, BCAA’s, and Energy Expenditure)

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

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
What To Do After The CrossFit Open
Coaching
What To Do After The CrossFit Open

We’ve talked about periodization a few times prior to this post on the BBP blog,…

Coaching
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
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
Your “Part by Part” Guide To More Muscle, Less Fat.
Training
Your “Part by Part” Guide To More Muscle, Less Fat.

First and foremost, let’s talk about whom this article is for. Plain and simple, this…

Training
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
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 World’s Greatest Morning Routine (Use This Proven Point System)
Lifestyle
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…

Lifestyle
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
"Post College Party Pouch"- Losing Weight After College
Nutrition
"Post College Party Pouch"- Losing Weight After College

College is full of beer, parties and cheap microwave dinners and although that may sound…

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
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
[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 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
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
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
13 Bulletproof (Yet Simple) Strategies To Maintain Progress During Vacation
Nutrition
13 Bulletproof (Yet Simple) Strategies To Maintain Progress During Vacation

Swimsuit. Sun Glasses. Print Airline Tickets. Pack Car. As you go through your vacation to-do…

Nutrition
The Complete Guide To Dietary Fats
Nutrition
The Complete Guide To Dietary Fats

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

Nutrition
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
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
Getting Through The Holidays [Without Ruining Your Progress]
Nutrition
Getting Through The Holidays [Without Ruining Your Progress]

The holidays are a time for friends, family, and yes, lots of good food! But…

Nutrition
The Elimination Diet
Nutrition
The Elimination Diet

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

Nutrition

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