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

June 17, 2020
Written by Lisa Franz

30 minutes

Key takeaways

1

There are 4 key parts of health and longevity promotion and today we are discussing Hormones and Aesthetics as well as Lifestyle and Mindset

2

Rather than a focus on morbidity or disease, healthy aging is defined as ‘the process of developing and maintaining the functional ability that enables well-being in older age, with functional ability determined by the intrinsic capacity of the individual, the environments they inhabit and the interaction between them.

3

There are 25 key points below that will improve your health and increase your lifespan - this is part 2! If you've yet to read part 1, go back and read that now!

There are 4 key parts of health and longevity promotion and today we are discussing Hormones and Aesthetics as well as Lifestyle and MindsetIn last week’s blog we spoke about the things you can do from a movement, training and recovery perspective in order to support healthy aging, as well as from a nutritional perspective. If you missed it click HERE.

This week we will focus on how you can best support your hormones, skin, eyesight  etc. for longevity. 

Additionally, we are going to look into what lifestyle and habit practices actually form the foundation for a healthy, happy, long life and how you can take action on those.

“Rather than a focus on morbidity or disease, healthy ageing is defined as ‘the process of developing and maintaining the functional ability that enables well-being in older age, with functional ability determined by the intrinsic capacity of the individual, the environments they inhabit and the interaction between them.’.” (3)

The 4 Categories for healthy aging practices are:

→ Physical Activity (Part 1)

→ Nutrition (Part 1)

→ Hormones & Aesthetics

→ Lifestyle & Mindset

Aesthetics and Hormones

Bodybuilding/Training
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27. Manage Cortisol as best as you can

When someone is stressed, it is not hard to see in their eyes, skin, body language, often they complain of pains, digestive issues… Stress and therefore cortisol release is one of the main things accelerating aging. Some cortisol is great and even essential so that we get stuff done, adapt to stimuli (and progress/improve), but unfortunately in most of our lives cortisol through constant/too much stress has taken the overhand and can lead to sleep problems, mental health disorders, decreased recovery, decreased performance and mental capacity… so basically accelerated aging on every level. If you want to check out the full scoop on cortisol check out our blog HERE.

Main causes for chronically elevated cortisol levels are:

→ Lack of sleep

→ Over training or no physical activity at all

→ Malnutrition (too little or too much, especially too much processed foods)

→ Too much caffeine and alcohol

→ Lots of work stress or emotional stress…

Let’s also look back at ‘the Blue Zones’:

‘Stress is part of the human condition and people in blue zones often suffer the same stresses that others do. However, the people living in blue zones have daily rituals that reduce stress and reverse the inflammation associated with stress. Rituals varied and included activities such as prayer, ancestor veneration, napping, and happy hour.’ (35

We will look closer at what lifestyle changes you can make in order to manage your stress better, but aside from regulating your physical activity better, a good amount of high quality nutrition, with minimal caffeine, alcohol and processed foods is a great start. 

Additionally, you may also want to consider implementing adaptogens, plants that help the body resist stressors of all kinds, whether physical, chemical or biological. These herbs and roots have been used for centuries in Chinese and Ayurvedic healing traditions.

Examples are rhodiola, ashwagandha or cordyceps.

28. Don’t neglect insulin

Insulin also plays a huge role for healthy aging, mostly because it is the counterpart to Cortisol. 

Many people think insulin is only something to be mindful of as a diabetic. First of all, not paying attention to insulin can very well LEAD to diabetes, but it can also lead to a range of other things like the inability to lose weight, put on muscle, insomnia, mood swings… (all of which, once again, accelerate aging)

An important thing to know is that insulin is inverse to cortisol. That means when cortisol is high insulin should be low and vice versa. 

For example: morning cortisol should be high so that you feel like you have the energy to get stuff done. That means the last thing you want to do is spiking your blood sugar with a sugary breakfast. Much better would be healthy fats and protein.

After your training however, we do want to curb cortisol to initiate the recovery process. Which means we do want insulin to go up. A fast releasing carb is actually beneficial in this case. Before going to bed is another time when we want to bring cortisol down to enable you to have a good night’s sleep. Carbs can help us with this. However, refrain from carbs in the evening that will spike your blood sugar throughout the night (likely causing you to wake up to go to the bathroom) and stick with slow releasing carbs, combined with protein and some fats.

Nonetheless, particularly when it comes to meal frequency and overall carb content of the diet individualization is key. Some people can manage their blood sugar better with more frequent small meal portions and others prefer larger but fewer meals. There are no standardized rules here and it is important to assess, listen to your body and adjust accordingly.

If you want to learn more about this interesting hormone, check out our hormone 101 blog HERE.

29. Keep Testosterone high

Keeping testosterone levels up as we age is not just important for men. 

In over 100 studies, lower labels of testosterone have been associated with low energy, low libido, infertility, higher risk of cardiovascular disease, abnormal EKGs, more frequent heart failure, metabolic syndrome, insulin resistance… So get your hormones tested regularly and make sure you ask for both “total testosterone” and “free testosterone”. In some cases TRT (testosterone replacement therapy) might be necessary, BUT don’t be hasty and make sure you have tried everything naturally through nutrition, lifestyle and training adjustments before jumping to quick measures.

‘The association of lower testosterone levels with lower muscle mass and other age-related conditions suggests that testosterone therapy might be beneficial in some older men. There are varying degrees of evidence of potential benefits of testosterone treatment in older men, including positive changes in body composition; improved strength; positive effects on fatigue, mood, and sexual function; and increased bone mineral density. Further, there are potential adverse effects, including obstructive sleep apnea, urinary obstruction, gynecomastia, polycythemia, benign prostatic hyperplasia, and prostate cancer.’ (36)

30. It’s about getting to the right amount of Estrogen

Estrogen – Another hormone that is important for both men and women. Often we associate estrogen with something negative –  man-boobs, PMS symptoms, mood swings, water retention… When actually estrogen is not all bad, on the contrary. If in balance with progesterone and our other hormones, estrogen has many great qualities. Much of the prevailing issue of estrogen usually being too high goes back to the same root causes as for elevated cortisol levels (or women being on hormonal birth control for so long that their own bodies don’t “remember” how to run its own reproductive system). 

‘Estrogens may potentially stimulate muscle repair and regenerative processes. It is thought that estrogens influence indices of muscle damage and repair by acting as an antioxidant, thus limiting oxidative damage.’ (37)

So as a woman, in your reproductive years try to take care of your progesterone as much as you can (to balance out estrogen), not necessarily for fertility’s sake, but more as a mood enhancer, which also has anti-aging qualities. During and after menopause, estrogen levels are going to be all over the place. Monitor under medical supervision and manage as best as you can with nutrition, lifestyle and physical activity. 

Even for men, as you get older more and more testosterone converts to estrogen and can contribute to strokes, diabetes, prostate cancer, increase in body fat, erectile dysfunction etc.

So keep an eye on your estrogen levels, have them checked regularly and don’t play it lightly.

31. Keep your thyroid healthy

Similar to insulin, most people don’t pay attention to their thyroid until they have a problem with it. Your thyroid gland regulates things like breathing, metabolism, menstrual cycle, body temperature, the central and peripheral nervous system…Underactive thyroids are and more of a thing now and often get diagnosed when people find themselves lacking energy, struggling with fat loss or muscle gain, digestive issues… Studies on direct links between thyroid health and longevity are inconclusive, but solely thinking of the effects that an impaired thyroid has on quality of life (meaning that the increased fatigue or failing to achieve desired aesthetic results) would imply that it has at least an indirect negative effect on healthy aging.

Proper nutrition is one of the best ways to take care of your thyroid. Iodine, Selenium and Zinc are very important for thyroid health. More vegetables and healthy fats (nuts, seeds, avocado, eggs…) less refined carbs, more fiber (for example from legumes), protein from things like sardines, tuna, shellfish etc. is a great place to start. 

In addition to limiting processed foods, if you are hypothyroid, you could potentially also benefit from limiting foods which contain a high amount of goitrogens, such as soy products, cruciferous vegetables, and selected nuts and starchy plants.

32. Take care of your eyesight

Eyesight decreases over the course of the years, that is a natural process. However, nutrition plays a huge role in maintaining eye health for as long as possible.

‘There is evidence that dietary antioxidants and anti-inflammatories may provide benefit in decreasing the risk of age-related eye disease. Nutrients of interest are vitamins C and E, β-carotene, zinc, lutein, zeaxanthin, and the omega-3 fatty acids eicosapentaenoic acid and docosahexaenoic acid.’ (38

‘Good sources of vitamin C include citrus fruit, berries, tomatoes, and broccoli. Good sources of vitamin E are extra virgin olive oil, wheat germ, nuts, and legumes. β-Carotene can be found in carrots, apricots, sweet potatoes, and pumpkins. Oysters, beef, and other meats are rich sources of zinc. Nuts, legumes, and dairy are relatively good plant sources of zinc. The two foods that were found to have the highest amounts of lutein and zeaxanthin were kale and spinach. Other major sources include broccoli, peas, and brussels sprouts. Fish oils are the primary source of omega-3 fatty acids.

A healthy diet including a variety of fresh fruit and vegetables, legumes, lean meats, dairy, fish, and nuts, will have many benefits and will be a good source of the antioxidant vitamins and minerals implicated in the etiology of age-related eye health.’

Of course, there are other things that also play a role, such as screen and blue light exposure, sun exposure, sleep, hydration which should be managed in the best way possible.

33. Minimize paraben exposure 

Parabens are a class of widely used preservatives in cosmetic, pharmaceutical and household products. They are used to prolong shelf life in many health and beauty products by preventing the growth of mould and bacteria within them. When you use these products, they can also enter your body through your skin. Once they are in the body they can dock onto estrogen receptors and alter our hormone profile in that way, that means they are endocrine disruptors. We have already explored how an unbalanced hormonal profile can impact lifespan and more importantly quality of life in a negative way. Unfortunately, it is not just a case of looking for ‘contains parabens’ on bottles. When it comes to studying labels, names to look out for are butylparaben, methylparaben and propylparaben aka the most commonly found parabens.

One way to know for sure that you are limiting paraben exposure is by purchasing organic skincare and cleaning products.

34. Replace plastic where possible

Adding to the point above, plastic also contains endocrine disrupting chemicals. The main one being BPA. However, it is not as simple as looking out for plastic products advertised as BPA-free, because the alternative chemicals used in place of BPA still act as endocrine disruptors. 

That means you are best off switching things like plastic containers for glass ones, plastic coffee cups for stainless steel ones, plastic bags for paper bags or jute bags…

There is also a large amount of BPA in store receipts, which means you are wise to either refuse those or make sure to wash your hands after touching them. (39)

35. Go the extra mile for your skin. 

The skin is usually one of the first places where we notice unwanted aging (in the form of wrinkles, sun marks etc). In addition to the healthy diet advice we have already given (high in antioxidants), proper hydration and some lifestyle advice for healthy skin aging which is to follow (such as ‘beauty’ sleep :), there are other things that could potentially help keep your skin looking younger for longer.

For example: red light therapy (through infra- red saunas or devices for home use), implementing collagen, cQ10 and biotin.

‘Preliminary results are promising for the short and long-term use of oral collagen supplements for wound healing and skin aging. Oral collagen supplements also increase skin elasticity, hydration, and dermal collagen density.’ (40)

‘There are well documented reductions of tissue CoQ10 in senescence. It is not known if low CoQ10 is an effect of aging, perhaps matching the fall in mitochondrial electron transport function or a contributing cause to the aging process. There is accumulating evidence that some diseases of aging may benefit from supplemental ubiquinol or CoQ10 treatment.’ (41)

‘A promising strategy for enhancing skin protection from oxidative stress is to support the endogenous antioxidant system, with antioxidants containing products that are normally present in the skin. However, this should be not confused with a permanent intake of non-physiological high dosages of isolated antioxidants. Fruit and vegetables consumption may represent the most healthy and safe method in order to maintain a balanced diet and youthful appearing skin.’ (42)

Lifestyle and Mindset

Journal
Click the image to check out The Five Minute Journal

36. Get at least 7 hours of sleep opportunity 

It’s called beauty sleep for a reason :). If we don’t get enough sleep we notice we have bags under our eyes, we don’t look as fresh and we most certainly don’t perform as well as we do after a restful night. Sleep is when most regenerative processes are ramped up, it is when toxins get cleared out of our body AND it is when brain connections get stabilized or eliminated (because they are no longer deemed necessary). This is also one of the reasons why insufficient sleep over the course of your life can facilitate or expedite cognitive diseases like dementia or Alzheimers. Symptoms of ‘sleep deprivation’, such as impaired cognitive function, higher hunger signals, slower reaction time etc start with as little as getting less than 7 hours of quality sleep. Aiming for 8 hours of sleep opportunity is a great practice so that even accounting for the time it takes you to go to sleep and potential sleep disruptions you can still ensure your 7 hours of shut eye. If you want to deep dive into the topic of sleep, we highly recommend checking out Mathew Walker’s book “Why We Sleep”. Something good to note is that while total weekly sleep matters, you can’t quite “make up” for sleep in that sense. So if you always skimp on sleep during the week and think you can just catch up on the weekend that is not quite true. You might feel rejuvenated after the weekend, but brain structures lost during the week remain lost. Impaired performance during the week remains. Naps can help somewhat, but still, a decent full night sleep is unmatched. One slightly sad last thing to add, is that on average shift workers die earlier and fall victim to things like Alzheimers and dementia more often. These are facts that cannot be dismissed. Might be hard to hear, but the best strategy for managing shift work and sleep is to have an exit strategy for the position, even if there are ways to help mitigate the negatives of shift work, you can never fully ‘undo’ the damage..

37. Improve quality of sleep 

But time spent in bed is not everything. It is also about the quality and whether we are actually moving through the different stages of sleep that we are supposed to go through. Even gadgets like the oura ring or fitbits can indicate the quality of our sleep, but even more helpful precursors are things like “how many times per night do you wake up?” and “does it take you a long time to go back to sleep?”. If you are showing some ‘abnormal’ patterns (like getting up multiple times per night to go to the bathroom), chances are something is not quite right with your hormones. If you want the full scoop on how you can improve your quality of sleep check out our full sleep guide.

38. Get your dose of daylight exposure

One major contributor to disrupted sleep patterns is our disconnect from natural daylight. This often causes our circadian rhythms to be ‘confused’ not sure when to initiate sleep or rising time. One of the best things you can do to help with that is to make sure you go out into natural daylight daily. Preferably within the first 30 minutes after getting up, but some daylight at any stage is better than none. 

In addition to the positive effect on sleep, this will also benefit your Vitamin D levels (why is generally the vitamin people in Western cultures are almost always deficient in). 

‘Vitamin D deficiency is a common, serious medical condition that significantly affects the health and well-being of adults. New studies have shown promising data regarding vitamin D’s role in various health outcomes, such as bone and cardiovascular health, cancer, and the immune system. Optimal vitamin D status is necessary for the absorption of calcium and phosphate required to preserve mineral homeostasis and bone health, as well as maintaining skeletal muscle performance.’ (43)

Your first thought might be “but won’t this damage my skin and lead to faster skin aging? Should I be using sunscreen?” The answer is that depends. I am not necessarily talking about suntanning, more just being in daylight. And yes unprotected suntanning, midday in the middle of summer for a couple of hours most likely will. But you don’t want to be too hasty with your sunscreen. 10-15 minutes of direct skin exposure to the sun can ensure you are actually getting any Vitamin D. Also, some research suggests that low quality sunscreen could actually be contributing to skin cancer rather than preventing, due to all the chemicals in the lotions.

39. Go into nature daily 

This is different than just going into daylight. Nature has a positive effect on mood, mental health, and has also shown to increase self-sufficiency, vitality and physical activity.

‘Being in nature and being active were both related to greater self-reported physical functioning, less fear of falling and fewer depressive symptoms. The emotional functioning outcomes replicate previous studies that have employed self-report measures of physical activity and outdoor time. Studies have also shown that going outdoors can have long term functional health benefits for older adults. The relationship between Vitamin D and bone health is also well established. (44)

Even if you live in the city, find a park or lake you can go to, and if all else fails make sure you schedule regular weekend getaways into nature.

40. Keep blue light in check 

Circling back to the topic of sleep, but also eyestrain, stress and anxiety/ cortisol, we actually need to put a conscious effort into monitoring and limiting our blue light exposure. Blue light from our electronic devices keeps our body from releasing the sleep inducing hormone melatonin. You might experience days where you were looking at a screen for a long time and either got a headache or wanted to rub your eye or just felt more exhausted. It is work for our eyes to look at blue light all day long. All the colors and stimulation through fast scrolling is also causing our body stress, even if that doesn’t necessarily seem like a logical connection (because you might think things like social media help you relax…). The point here is: wear blue light blocking glasses if you look at screens all day long or at least the last few hours of the day to help with sleep. Be mindful of your screen time and try to limit it as best as you can the hour before bedtime. Your eyes, your sleep, your hormones and your mental health will thank you.

41. Find the right Work- Life- Balance 

Balance. People are always talking about finding ‘balance’. Balance doesn’t mean that you need to direct equal attention to family – work – health etc, you just need to find a balance that works for you. That allows your health to be in a place where you can feel good and be there for your family and perform in a way at work that you want to. YOU decide what is important to you and where your main focus lies and what deserves larger amounts of attention at what time in your life in order to live long, healthy and happy. It would be silly to disregard any area in your life completely and not to think that they would be interconnected. It would also be silly to think that over the course of your life your priorities don’t shift. Starting your day off with a good morning routine can be a good way to fit in some self-care and to make sure your actions align with your vision for your day and for your life essentially. (Check out our full blog on how to create the perfect morning routine). 

‘Work, family and personal life should be complementary to each other and not conflicting with each other. Some are successful in their careers but fail in family and personal life, whereas some others who have a vibrant personal and family life are below par at work. Being successful in one sphere of life at the cost of the other is not a healthy sign. In the long run, family happiness and a decent personal life are key determinants of a successful career. A balancing act among these domains may not be as easy as we think, but a sincere attempt in this direction will definitely yield fruitful results.’ (45)

42. Go on vacation regularly

Going on vacation should not be an ‘escape’ from your normal everyday life. If this is the case you should reconsider your ‘normal’ life and make changes there. Going on vacation is about getting out of your routine, recharging, reconnecting with yourself or loved ones, coming back with new ideas and inspirations, opening your world up to new things, expanding your horizon, exploring new cultures, also experiencing some discomfort being out of your normal environment… You don’t have to spend a fortune and fly to the other side of the world to do so. You may even be able to do so on a camping trip somewhere 20 minutes from your house. Stop thinking ‘I will take more vacations when I am retired or when the kids grow up or when we are less busy at work…’ There will never be the perfect time. Make time for it. You will thank yourself later. In the end, experiences and memories are part of what makes our life worth living.

‘Research suggests that not taking annual vacations is associated with illness or even premature death. 

Think for instance of psycho-physiological health (e.g., cardiovascular parameters), performance and long term workability, the ability to get another perspective on life, creativity and relationship quality. Vacations may also prevent demoralization in the workforce and create psychological resilience to buffer future stress. Thirdly, it could also be that general health and wellness return to baseline levels rapidly after vacation, but that vacation memories have the power to increase well-being again, but only temporarily. Asking why we should keep going on vacations is therefore comparable to asking why we should go to sleep considering the fact that we get tired again. A period of effort investment at work should necessarily be alternated with periods of recovery in order to remain healthy in the long run. Therefore, instead of skipping vacations or taking only one long vacation in years, it seems much more reasonable to schedule several shorter vacations across a work year in order to maintain high levels of health and wellness.’ (46)

43. Put effort into personal development 

You might be thinking ‘what does this have to do with healthy aging?’. You are certainly right in the way that reading a book here and there is not going to even out any wrinkles overnight. But personal development is much more than just occasionally reading a couple of lines. Personal development refers to more – it is continuously striving to improve in EVERY area of your life. Working on your relationships, your business, your health, your temper, how you perceive things, your knowledge…

So indirectly laying focus on personal development is the FOUNDATION for any anti-aging strategy and for making the most out of your life. It should be what is driving you to want to live a healthier, happier, longer life, because that is what the better version of you requires you to do. The next few points are all ways how you can also work on your personal development, outside of your job, nutrition and fitness.

44. Continuously educate yourself

Continued education over the course of your life is not just beneficial for establishing and maintaining brain connections over the course of your life, it can also bring you ahead in your career, understand world matters better, provide you with a sense of meaning and purpose, answer some of your big questions, help you live a healthier life, understand your relationships and yourself better, provide entertainment and therefore contribute to your happiness… This doesn’t have to be in a scholarly way, it could be you learning a new instrument, new language, taking a cooking class, attending a weightlifting seminar…

“Anyone who stops learning is old, whether at 20 or 80. Anyone who keeps learning stays young. The greatest thing in life is to keep your mind young.” – Henry Ford

45. Practice gratitude daily

Being grateful for what you already have is going to do a number of things for you. It will put you in a more positive state of mind straight away, rather than just focusing on what you are lacking. It will position you as a more appreciative person (for example when someone brings you a cup of coffee and or does their job well and you thank them for it). And if practiced continuously, your outlook on life will become more positive overall. Naturally, many of us tend to see the negative things first. That is why for most of us it really is a gratitude PRACTICE. Something we need to put effort in. This should be part of your morning routine and can be as simple as writing down 3 things that you are grateful for. 

‘Higher optimism was associated with increased likelihood of healthy aging, suggesting that optimism, a potentially modifiable health asset, merits further research for its potential to improve health in aging.’ (47)

46. Foster your social connections

Looking back to the people living in the Blue Zones once more, another thing they had in common was – a strong social integration. They reported feeling supported, loved, cared for and their relationships were one of the most important things to them. Relationships require work – time commitment, empathy and often they come short in our busy lives. Even the relationship we have with ourselves, our spouses or children. Keep in mind that this is something you will never get back. Some opportunities to show love only come around once. Make sure you have your priorities right, don’t waste time on people that don’t value or deserve your time and invest in those who do.

‘Centenarians spend a lot of time and effort working on their relationships for example with their spouses and children. Compared to centenarians in nursing homes, those residing in the community were more than twice as likely to be able to eat without help and to receive most of their nourishment from typical foods.’ (48)

47. Stay around younger folk 

People adapt to their environment. If you hang out around people that watch TV all day long, it’s likely you will be more prone to watching TV than throwing around a ball yourself. As we get older some people step into the “I’m too old for that” much sooner than others. Soon enough they get scared to do things (like riding a bicycle, driving in traffic, trying new things…). Much of how old you are feeling or how old you are presenting yourself has been referred back to the environment you spend the most time in. (49) So be conscious of the company you are seeking out, spend more time with your children or grandchildren, with people young at heart that make you feel alive and thriving and not like life is basically over at 50.

48. Practice Spirituality 

You don’t have to be religious or follow a certain faith, this is more about believing in something other than yourself.

“People who pay attention to their spiritual side have lower rates of cardiovascular disease, depression, stress, and suicide, and their immune systems seem to work better … To a certain extent, adherence to a religion allows them to relinquish the stresses of everyday life to a higher power.”—Dan Buettner, Blue Zones

49. Reflect, evaluate, course correct and adjust to the different stages in life

It is not by accident that those species that are able to adapt to external changes the best have survived over the centuries. Us humans are no different, we naturally adapt to what life throws at us, but unfortunately that also goes into the negative direction. If we are too sedentary for too long our body adjusts. If we are under too much stress for too long, we constantly run in cortisol overdrive. Reflect on what habits and things in life serve you and your goals and which ones don’t. Raise your awareness of those habits that lead you astray from the path of a long, happy and healthy life and those that you should work on. Course-correct frequently as your circumstances and priorities in life constantly change. 

You can’t expect your body and mind to work the same way as a 50 year old as it did when you were 20 (which is usually a good thing). Believe in neuroplasticity, so your brain’s ability to change and adapt a growth-oriented mindset rather than being stuck playing victim in a fixed mindset. Growing old and continuous self-improvement in every area of your life are not contrary to each other whatsoever. Yes, a certain physical decay is part of the course of life, but following these 50 rules you are on the best way to maximizing your time here on this earth.

50. Don’t take yourself or life too seriously 🙂

If you are feeling a little lost in any of these areas of life, click HERE to apply for a free strategy call for our Tailored Coaching.

Sources:
  1. https://www.ncbi.nlm.nih.gov/books/NBK298903/
  2. https://www.ncbi.nlm.nih.gov/books/NBK216164/
  3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3636678/
  4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3693724/
  5. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3554682/
  6. https://www.ncbi.nlm.nih.gov/pubmed/30681787
  7. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6627360/
  8. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3583891/
  9. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4399494/
  10. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3546779/
  11. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3025152/
  12. https://link.springer.com/article/10.1007/s10902-012-9345-3
  13. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6310050/
  14. https://www.ncbi.nlm.nih.gov/books/NBK298903/
  15. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5516623/
Links to our website:

https://tailoredcoachingmethod.com/cortisol/

https://tailoredcoachingmethod.com/sleep-guide/

https://tailoredcoachingmethod.com/greatest-morning-routine/

https://boomboom.securechkout.com/coaching-application

https://tailoredcoachingmethod.com/how-to-get-jacked-as-a-vegan/

Others:

https://www.healthline.com/health/stress/smart-girls-guide-to-adaptogens#how-do-they-work

www.examine.com

www.labdoor.com

https://www.amazon.com/Why-We-Sleep-Unlocking-Dreams/dp/B0752XRB5F/ref=sr_1_1?crid=3PPF7CCZ7TNEY&dchild=1&keywords=why+we+sleep+book+matthew+walker&qid=1588655813&sprefix=why+we+slee%2Caps%2C229&sr=8-1

https://ouraring.com

https://www.swanwicksleep.com/collections/all-products?gclid=EAIaIQobChMIiqDZ8JS66QIVV-h3Ch2Reg1VEAAYASAAEgJR0fD_BwE

https://www.bluezones.com/2017/07/religion-may-reduce-stress-increase-longevity/

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Written by
Lisa Franz

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

Nutrition
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
KAIZEN
Lifestyle
KAIZEN

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

Lifestyle
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
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
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
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
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
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
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
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
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
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
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
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
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
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
Food Wars!
Nutrition
Food Wars!

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

Nutrition
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
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
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
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
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
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
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
The Definitive Guide to Getting Lean After Your Freshman 15
Nutrition
The Definitive Guide to Getting Lean After Your Freshman 15

As many of you probably know, the “Freshman 15” is very real. In fact, the…

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
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
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
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
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
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
[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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
[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
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
Sleep = Results
Lifestyle
Sleep = Results

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

Lifestyle
Contagious Inspiration
Coaching
Contagious Inspiration

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

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

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

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
Make Life Awesome
Lifestyle
Make Life Awesome

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

Lifestyle
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
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
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
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
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
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
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
"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
[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
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
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
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
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
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
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
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
"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
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
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
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
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 10 Training Commandments
Training
The 10 Training Commandments

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

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
Fit over 40
Lifestyle
Fit over 40

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

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
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
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
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
"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
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
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
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
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
The Secret To Success
Coaching
The Secret To Success

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

Coaching
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
"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
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
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
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
[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
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
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
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
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
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
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
Consistency
Lifestyle
Consistency

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

Lifestyle
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 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
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
[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
"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
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
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
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
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
[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 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 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
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
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
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
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
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
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
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
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
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
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
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
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
Defining Your Appreciation
Lifestyle
Defining Your Appreciation

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

Lifestyle
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
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
Nutrition

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

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
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
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
‘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
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
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
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
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
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
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
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
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
The Stress ≤ Recovery Paradigm
Lifestyle
The Stress ≤ Recovery Paradigm

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

Lifestyle
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
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
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
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
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
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
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
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
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 Final Chapter…
Lifestyle
The Final Chapter…

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

Lifestyle
Research Roundup (Exercise Order and Fast vs. Slow Weight Loss)
Nutrition
Research Roundup (Exercise Order and Fast vs. Slow Weight Loss)

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

Nutrition
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
Intermittent Fasting
Nutrition
Intermittent Fasting

  Intermittent fasting has been expanding in popularity right now more than ever and tons…

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 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
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
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
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
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
[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
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
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
50 Science-Backed Anti-Aging Strategies For Life
Lifestyle
50 Science-Backed Anti-Aging Strategies For Life

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

Lifestyle
The Final 10lbs…
Nutrition
The Final 10lbs…

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

Nutrition
What Motivates You?
Lifestyle
What Motivates You?

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

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

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

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
[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
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
The Elimination Diet
Nutrition
The Elimination Diet

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

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

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

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 Begging Bowl"
Lifestyle
"The Begging Bowl"

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

Lifestyle
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
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
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
[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
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
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 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
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
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
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
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
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
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
[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
Fast & Efficient Recovery
Training
Fast & Efficient Recovery

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

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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
The Definitive Guide To Thyroid Health
Nutrition
The Definitive Guide To Thyroid Health

With the increasing popularity of the topic ‘hormones’ the thyroid gland has also received more…

Nutrition
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
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
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
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
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
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
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
Second podcast
Coaching
Second podcast
Coaching
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
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
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
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

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