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11 Reasons You Need Fish Oil

March 25, 2019
Written by Cody McBroom

Inflammation is the leading cause of chronic disease in today’s society. Thankfully, there are various dietary and lifestyle changes we can make to help decrease inflammation in the body.

One change you can make is increasing daily intake of omega-3 anti-inflammatory fatty acids to balance out the fatty acid ratio in your body and therefore help manage inflammation.

Fish oil is a common omega-3 supplement and is continuing to grow in popularity.

With the growing popularity of fish oil supplements comes a surge in supply and many different supplement options available. Some fish oil supplements are very low quality while others are third party tested and worth the extra cash. Some have a full 3g combined EPA and DHA, while others may only have half that in a dose.

So how do you choose a supplement or diet change that’s right for you? Is it worth the cost to add fish oil as a daily supplement? And what are the proven benefits of increasing omega-3 intake?

All valid questions you should be asking before popping those big yellow pills.

What are Omega-3s?

Omega-3 fatty acids are a type of fat found in foods and in the human body. The two long chain forms of omega-3s are EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), which are found in fish and shellfish.

ALA is another omega-3 that is a short chain fatty acid found in plants like flaxseed and chia seed. ALA is thought to be a less potent form of omega-3 and does not provide the same health benefits as EPA and DHA. The body will convert small amounts of ALA into the more powerful EPA and DHA.

EPA and DHA each have their own vital roles to play in the human body. Both have been linked to fetal development, cardiovascular health, and cognitive health. DHA is a true powerhouse in the body, a key component of all cell membranes.

While omega-3s are known as the anti-inflammatory fatty acids, omega-6s can actually be pro-inflammatory.

The Omega-6 to Omega-3 Ratio

One of the best reasons to take in omega-3s is to offset the cumulation of omega-6s from the Standard American Diet. Omega-6s are another type of fatty acid that is pro-inflammatory, found in almost all packaged foods like crackers, cookies, and corn-fed beef.

The optimal ratio will vary depending on your individual genetic makeup and lifestyle, but some research suggests a ratio of about 2:1 omega-6 to omega-3s. Unfortunately, that ratio for many people today who eat a standard Western diet is closer to 20:1. It’s therefore no surprise that many people struggle with inflammation and chronic disease.

These cheap omega-6 oils are unstable polyunsaturated fats that, when cooked at high heat, become oxidized. Oxidized omega-6s can cause inflammation in the body and damage DNA. A high omega-6 diet can lead to cardiovascular disease, cancer, and autoimmune diseases.

Having higher concentrations of omega-6s has also been correlated with sarcopenia, the loss of muscle tissue associated with aging. Balancing your omega-3 to omega-6 ratio may help the body resolve inflammation while also helping you get better gains in the gym and maintain muscle mass as you age.

The best way to increase amounts of EPA and DHA is through your diet. Foods high in omega-3s include fish & shellfish (especially fatty fish like salmon and sardines) as well as various nuts and seeds.

Health Benefits of Omega-3s

Research on fatty acids is ongoing; in fact it’s one of the most studied supplements on the market, which makes sense because by the time you finish this article you’re going to assume it’s a “wonder drug”.

Scientists have also studied many cultures that eat a high amount of seafood containing omega-3’s (who also happen to have lower risks for chronic disease) and therefore the amount of literature on omega-3’s as a nutrient, is even larger. Remember that in all literature, there is causation and correlation. Meaning we always need to dissect things, study a bit more and even use our own personal anecdote to make good decisions with our supplementation.

That being said, here’s the amazing list of benefits omega-3’s (fish oil) may be able to provide you with:

[If you’d rather listen to it, check out the podcast we did on all things fish oil – with “The Fish Guy”, Evan Demarco]

1.Cardiovascular Health

Fish oil is said to have protective heart benefits by reducing inflammation and triglyceride levels. One study showed that a high dose prescription of omega-3s staved off heart disease risk in already high risk patients. This doesn’t mean taking fish oil can prevent all cardiovascular decline, but it is promising for those people who are at risk for heart disease.

2. Cognitive Function

While there isn’t a clear link between fish oil and brain health, scientists have found those who eat a diet low in omega-3s may have higher risk for alzheimer’s. Additionally, one 2016 study suggested that eating fish once per week may protect against cognitive decline.

And although fish oil is not a stimulant, it does increase brain activity and that may cause a stimulatory effect after supplementing. In our experience, this occurs more often or is more noticeable once consistently taken over time which is exactly why we suggest it for individuals who have long work hours or need a creative mind for extended periods of time.

3. Reduced Inflammation

The role of omega-3s and inflammation has primarily been studied by looking at arthritis pain. When compared to ibuprofen in a study, omega-3s demonstrated “equivalent effect in reducing arthritic pain.” This suggests that fish oil may be a safer alternative to NSAIDs and help reduce overall inflammation in the body.

Anecdotally speaking, our coaching staff as well as our colleagues in the industry have seen great results from clients with joint pain and inflammation supplementing with omega-3 fish oils.

4. Depression Relief

Wait, what….?! Depression?

I know, it probably sounds like we’re reaching now but don’t worry – we don’t sell any supplements and aren’t affiliate with any either. But studies have actually shown, “fish oil supplementation has been noted to be comparable to pharmaceutical drugs (fluoxetine) in majorly depressed persons, but this may be the only cohort that experiences a reduction of depression. There is insufficient evidence to support a reduction of depressive symptoms in persons with minor depression (ie. not diagnosed major depressive disorder).”

So what does this mean? This means that if someone is truly suffering with clinical depression, this may be a healthier alternative to opt for than heavy pharmaceuticals. It also doesn’t necessarily mean that taking this as an average individual with average mood swings is going to make everything butterflies and unicorns every day, but in my personal opinion if there’s anything that may correlate to positive moods – it’s worth it, because in conjunction with a healthy lifestyle we’re extremely likely to have better moods, less depression, and likely less stress or anxiety.

5. Children’s Health

This is why you may see many prenatal supplements with DHA/EPA included in them, now. Or people like Dr. Rhonda Patrick supplementing with ultra-high doses of fish oils while she was recently pregnant and breastfeeding. One benefit is treatment of ADHD, “supplemental DHA above 300mg appears to be effective in reducing ADHD symptoms in children when supplemented.”

During pregnancy it’s smart to supplement with this for hormonal, neurological, and visual development for the baby. Add to that, it’s been shown to help increase birth weight of the child.

6. Blood Glucose and Insulin Sensitivity

This one is iffy, if we’re being honest. Here’s what Examine.com has to say, “No significant influence on insulin sensitivity seems to be the consensus, although there are isolated reports of both an increase and decrease (in response to a glucose tolerance test and fasting, respectively).”

So why even list this as a benefit? Mainly because there are isolated reports of increases, which may suggest that in combination with other healthy habits or influences it may have an effect. An example of this is that there has been reports that omega-3’s can increase muscle protein synthesis, but that would not happen without the combination of resistance training and protein consumption. However, if fish oil can help increase those 2 important benefits in the body – it’s worth it.

We’ve listed enough for fish oil to be worth taking so if there’s a 5-10% chance it could increase insulin sensitivity along with other healthy habits you’re practicing, it’s worth adding to the list!

7. Exercise Induced Oxidation

This has been noted to be increased in elite athletes with fish oil supplementation, but what does this mean for you?

It means that it may increase exercise induced oxidation in the body for you, too! The reality is that elite athletes who were in the study, but doesn’t mean we don’t receive the benefit from it as well. May it be lessened due to them being physical specimens? Very well so, but oxidation in the body is a positive process for both health and fat loss. So we’ll take it!

8. Body Recomposition

We use “recomp” lightly, because technically that means losing fat while building muscle – aka damn near impossible in majority of people. However we used this term here because we believe fish oil can help both fat loss and building muscle, not simultaneously but in the sense that both may be improved indirectly.

Physical results come from proper nutritional strategies and hard training; both which may be directly improved by supplementation of fish oil, mainly due to the inflammation benefits behind it. But the point here is simple, if you want to change your physique you shouldn’t skip out on fish oil.

9. Fat Oxidation

“An increase in fat oxidation (percentage of energy being taken from fat tissue) has been noted with fish oil supplementation.”

If we read that statement alone, we’re ALL IN on fish oil… but slow down, because it’s not that simple. The reality is that a.) you’re taking in more fats by consuming fish oil and therefore your body has more fats to burn, so fat oxidation increasing is a given and doesn’t directly mean you’re burning more fat from your body. And b.) this is more than likely majorly caused by correlation, meaning in combination with other healthy habits.

But the truths to this statement are a.) scientists did all the studies and put out this statement, which does give it merit. And b.) if your body becomes trained to be better at fat oxidation, it will burn more body fat when going into a diet and training hard. Which means this could be beneficial for future dieting.

10. Disease Prevention

This has been hinted at throughout the blog, but it’s worth adding in as its own standalone bullet point.

Fish oil has been shown to help prevent multiple diseases and autoimmune related illnesses. Is it because of the EPA/DHA? Is it simply an after-effective of the inflammation reduction fish oil causes? Is fish oil a super-food?!

We can’t be sure but we do know that science has proven this as fact and that means increasing your longevity and well-being, so it’s worth supplementing.

11. Balance Your Fatty Acid Ratio

Based on the science and literature available, ingesting additional omega-3s is clearly not a cure-all. However, it can help balance out your omega-6 to omega-3 ratio as discussed above. The ideal ratio for you will depend on a wide set of variables, but a lower ratio than that of most of Western culture (eating a diet high in processed foods) will help to reduce your risk of chronic disease.

This right here is the last bullet point for a reason; that reason being it’s the dominating key to the majority of health benefits omega-3’s possess. What we mean by this, is that you will get much more benefit from balancing your omega-3 to 6 ratio than you will by simply supplementing a fish oil capsule and completely ignoring your omega-6 intake.

Increasing Your Omega-3 Intake

Before you reach for those fish oil pills, remember that there is no magic pill that can solve all of your problems. First look at your current diet and lifestyle to see what changes you can make. Do you eat many fried foods? What about foods with long lists of ingredients and various oils?

We recommend looking at what you’re currently eating and seeing what changes you can make before relying on any supplement to be the band-aid on a poor diet.

If you want to experiment with making some diet changes and potentially add in a supplement, check out the following tips.

1.Eat More Fish

The best way to increase amounts of EPA and DHA is through your diet. Foods high in omega-3s include fish & shellfish, various nuts and seeds (like chia seeds and walnuts), and grass-fed beef.

If you want to up your fish intake, look for sustainably sourced fish that is low in mercury. Specifically if you are pregnant or nursing, you would want to avoid fish that are high on the food chain, which could have a higher accumulation of toxins.

The FDA has recommended to avoid eating shark, swordfish, king mackerel, or tilefish, all of which may contain high levels of mercury. Learn where the fish you’re eating are coming from to know that you’re consuming high quality food.

The American Heart Association recommends 2 servings of fish per week. Salmon and anchovies would be your best option at 1-2g omega-3 per serving, but omega-3 content will vary between fish species.

Pro Tip: Maybe you’ve heard of Community Supported Agriculture (CSA) shares at your local farmers market, but now there are even some fish CSA shares available like this one. Talk about connecting with your food source!

2. Cut Down on Omega-6s

If you choose to increase your intake of omega-3s, it would also behoove you to cut out foods high in omega-6 fatty acids like soybean, corn, sunflower, or safflower oils. This will help bring that omega-6 to omega-3 ratio back in balance (balance meaning they’re both important, however ~75% of US citizens are likely consuming too many 6’s and too little 3’s – we need both, but in the opposite balance as most currently have).

One great way to cut down on omega-6s is by doing more of your own cooking! When you eat at a restaurant, you never know how much oil or even what kind of oil your food is being cooked in. Avoid excess inflammatory oils by cooking more of your own meals at home.

For meal prep tips – read this next!

3. Supplement

Another option to increase your omega-3 intake is with a fish oil or krill oil supplement. Most studies have suggested taking 2-4 grams combined EPA & DHA per day.

When looking for a supplement, choose one that is third party tested for purity and sustainability (i.e. Friend of the Sea, Marine Stewardship Council, and NSF International).

Some fish oil supplements can be high in filler oils and low in actual EPA and DHA. Be sure to look at the nutrition facts on the supplement and see what percentage omega-3 is actually in the product. You want about 70% concentrate in the supplement. For example, if there’s 1 g of fish oil and 700mg of combined EPA & DHA, you’re probably getting a solid product.

Some fish oil supplements we recommend are Puori and Viva Naturals.

Krill oil is another supplement that may be even more bioavailable than fish oil, not to mention a more sustainable option. The fats in krill oil are phospholipids, instead of triglycerides as in fish oil, which can be used more immediately by the body. However, you will typically need more krill oil than fish oil, so be sure to look at the omega-3s per serving size on the label. And again, look for a quality supplement that is 100% krill oil like this one.

What about those fish oil burps?

If you are burping up fish oil after taking a supplement, chances are you either have a low quality supplement or you’re having trouble digesting the capsules.

Check your supplement quality first by doing the freezer test – put your fish oil supplement capsules in the freezer overnight. If they turn cloudy, your supplement might be high in omega-6 filler oils. If the capsules remain clear, you have a high quality supplement!

If you’re still getting the dreaded fish burps, try taking your supplement with a full meal. This should help your body digest the capsules more easily, being in full-on digestion mode. Another option is to try a liquid form of fish oil instead of a capsule.

I said it above and I’ll say it again, eating fish or adding in an omega-3 supplement is not a cure-all. As with most topics in the nutrition and fitness space, success is linked to dialing in the basics. Always start with diet and lifestyle changes, like eating mostly whole (not fried) foods and getting adequate exercise, to get manage inflammation in the body and keep your heart and brain healthy!

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

Nutrition
[Daily Dose] “SHUT UP, WEAK-BRAIN! // Speak up, strong-brain!”
Daily Dose
[Daily Dose] “SHUT UP, WEAK-BRAIN! // Speak up, strong-brain!”

“SHUT UP, WEAK-BRAIN! // Speak up, strong-brain!” I committed to a handful of habits for…

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

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

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

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

Training
[Daily Dose] Your Time is Worth More Than Money.
Daily Dose
[Daily Dose] Your Time is Worth More Than Money.

Your Time is Worth More Than Money. I’m the type of person who values his…

Daily Dose
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
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
EPISODE 10: Monster Mentality
Nutrition
EPISODE 10: Monster Mentality

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

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

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

Daily Dose
What Does Your Body Store As Fat Easiest? Carbs vs. Fats
Nutrition
What Does Your Body Store As Fat Easiest? Carbs vs. Fats

Is it harder for the body to store carbs as fat, than it is 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
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
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 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
The Secret To Success
Coaching
The Secret To Success

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

Coaching
What Motivates You?
Lifestyle
What Motivates You?

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

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
[Daily Dose] The 10 Nutrition Commandments.
Daily Dose
[Daily Dose] The 10 Nutrition Commandments.

The 10 Nutrition Commandments. Like I told you on yesterday… I’m bringing you the 10…

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

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

Daily Dose
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
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
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
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
[Daily Dose] How To Turn A Bad Day Around
Daily Dose
[Daily Dose] How To Turn A Bad Day Around

How To Turn A Bad Day Around I had a pretty shitty day today. Yesterday,…

Daily Dose
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
[Daily Dose] Eliminate These 2 Things In Order To Get Better Results
Daily Dose
[Daily Dose] Eliminate These 2 Things In Order To Get Better Results

Eliminate These 2 Things In Order To Get Better Results There are TWO very specific…

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

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

Lifestyle
[Daily Dose] They’re Tools, Not Time Machines!
Daily Dose
[Daily Dose] They’re Tools, Not Time Machines!

They’re Tools, Not Time Machines! “Tools and time machines…? What the hell are you talking…

Daily Dose
[Daily Dose] No Fluff, Just Planning + Execution.
Daily Dose
[Daily Dose] No Fluff, Just Planning + Execution.

No Fluff, Just Planning + Execution. I’m going to keep this short and sweet today….

Daily Dose
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
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 Definitive Guide To Creatine Monohydrate
guides
The Definitive Guide To Creatine Monohydrate

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

guides
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
[Daily Dose] Is Your Body A Sports Car? Or A Junk-Yard Cruiser?
Daily Dose
[Daily Dose] Is Your Body A Sports Car? Or A Junk-Yard Cruiser?

Is Your Body A Sports Car? Or A Junk-Yard Cruiser? Would you trade your life…

Daily Dose
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
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
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
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
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
[Daily Dose] Your Circle Determines Your Growth
Daily Dose
[Daily Dose] Your Circle Determines Your Growth

Your Circle Determines Your Growth If you’re a hip-hop fan, you probably know of Nipsey…

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

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

guides
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
The Ultimate Protein Guide
guides
The Ultimate Protein Guide

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

guides
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
The Repeated Bout Effect (Is Muscle Damage A Good Thing…?)
Science
The Repeated Bout Effect (Is Muscle Damage A Good Thing…?)

What is the repeated bout effect? The repeated bout effect (RBE) occurs when a single…

Science
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
[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
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
The Stress ≤ Recovery Paradigm
Lifestyle
The Stress ≤ Recovery Paradigm

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

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

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

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

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

Training
Fit over 40
Lifestyle
Fit over 40

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

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
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
"The Begging Bowl"
Lifestyle
"The Begging Bowl"

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

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

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

Daily Dose
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
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
[Daily Dose] The 10 Training Commandments.
Daily Dose
[Daily Dose] The 10 Training Commandments.

The 10 Training Commandments. Full transparency, I stole these from another strength coach (Ben Bruno)….

Daily Dose
Intermittent Fasting
Nutrition
Intermittent Fasting

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

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
The Definitive Guide To Thyroid Health
guides
The Definitive Guide To Thyroid Health

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

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

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

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

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

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

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

Daily Dose
Finding Your Protein Flavor
Nutrition
Finding Your Protein Flavor

What is Protein Powder Good For? Intense workouts cause damage to our muscles and we…

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

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

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

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

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

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

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

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

Daily Dose
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
Two-A-Day Training: Is More Better? Or Destructive?
Training
Two-A-Day Training: Is More Better? Or Destructive?

Training twice per day, also known as two-a-days, stems from the idea that more is…

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

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

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

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

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

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

Daily Dose
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
The Hypertrophy Guide
Science
The Hypertrophy Guide

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

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

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

Daily Dose
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
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
Low Calorie Foods That Fill You Up
guides
Low Calorie Foods That Fill You Up

When you think about hunger, what comes to mind?  Pain in your abdomen or a…

guides
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
[Daily Dose] Don’t Avoid Difficulty, Accept It.
Daily Dose
[Daily Dose] Don’t Avoid Difficulty, Accept It.

Don’t avoid difficulty, accept it. I just started my diet a couple days ago, to…

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

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

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

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

Daily Dose
How To Get 6-Pack Abs (3-Step Guide To A Shredded Core)
guides
How To Get 6-Pack Abs (3-Step Guide To A Shredded Core)

How To Get 6-Pack Abs When it comes to achieving a 6-pack… the best strategy…

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

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

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

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

Daily Dose
How To Count Your Steps For Weight Loss
Science
How To Count Your Steps For Weight Loss

Does Your Body Adapt To NEAT Or Walking, Making Your Step Count Less Effective At…

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

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

Nutrition
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
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
[Daily Dose] Success is how you SEE it.
Daily Dose
[Daily Dose] Success is how you SEE it.

Success is how you SEE it. 90% of the results you see are pre-determined based…

Daily Dose
How Low Can You Take Your Calories?
Nutrition
How Low Can You Take Your Calories?

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

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

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

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

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

guides
[Daily Dose] Use Doubt As Fuel, Not Hydroxide.
Daily Dose
[Daily Dose] Use Doubt As Fuel, Not Hydroxide.

Use Doubt As Fuel, Not Hydroxide. Do you know what hydroxide can do to your…

Daily Dose
How To Lean Bulk Properly (Build Muscle, Without Gaining Fat)
Nutrition
How To Lean Bulk Properly (Build Muscle, Without Gaining Fat)

WHAT IS A LEAN BULK? Lean bulking is the process of building muscle, while minimizing…

Nutrition
How To Make Your Own Pre-Workout (Science-Based Formula)
Science
How To Make Your Own Pre-Workout (Science-Based Formula)

Pre-workouts are a dime a dozen. If you use your favorite search engine you’ll soon…

Science
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
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
Diet Breaks: Defined and Applied
Hormones
Diet Breaks: Defined and Applied

Today we are going to talk about how you can maximize the effectiveness of your…

Hormones
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
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
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
Keto: The Best or The Worst Diet For Fat Loss?
Nutrition
Keto: The Best or The Worst Diet For Fat Loss?

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

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

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

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

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

guides
Food Wars!
Nutrition
Food Wars!

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

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

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

Daily Dose
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 Ultimate Guide to Fitness and Nutrition Coaching
Coaching
The Ultimate Guide to Fitness and Nutrition Coaching

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

Coaching
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
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
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
Make Life Awesome
Lifestyle
Make Life Awesome

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

Lifestyle
[Daily Dose] Progress is made at the speed of trust.
Daily Dose
[Daily Dose] Progress is made at the speed of trust.

Progress is made at the speed of trust. This one BLEW OUR MINDS this week….

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

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

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

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

Daily Dose
The Volume Battle (How Training Progression Works)
guides
The Volume Battle (How Training Progression Works)

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

guides
A man going trough his rever dieting documents on an iMac
Reverse Dieting 101 [Your Guide and Explanation To All Things Reverse Dieting]
guides
Reverse Dieting 101 [Your Guide and Explanation To All Things Reverse Dieting]

Reverse Dieting is a subject that gets talked about A LOT… and for good reason….

guides
[Daily Dose] Become Your Own Stoic.
Daily Dose
[Daily Dose] Become Your Own Stoic.

Become Your Own Stoic. You ever wonder how stoics and the old famous philosophers became…

Daily Dose
KAIZEN
Lifestyle
KAIZEN

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

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

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

Daily Dose
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
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
[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
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
Does Cortisol Affect Fat Loss?
Hormones
Does Cortisol Affect Fat Loss?

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

Hormones
How 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
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 Elimination Diet
Nutrition
The Elimination Diet

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

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
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
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
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
[Daily Dose] Redirect Your Impatience.
Daily Dose
[Daily Dose] Redirect Your Impatience.

Redirect Your Impatience. My daughter is about to turn 4 next month and she has…

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

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

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

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

guides
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
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
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
The Ultimate Fat Burning Supplement Stack (Backed By Science)
Fat Loss
The Ultimate Fat Burning Supplement Stack (Backed By Science)

THE ULTIMATE FAT BURNING SUPPLEMENT STACK One of the most frequently searched and asked questions…

Fat Loss
The Most Important Amino Acid & How To Optimize Your Meals With It (Leucine Threshold)
Nutrition
The Most Important Amino Acid & How To Optimize Your Meals With It (Leucine Threshold)

The Importance Of Leucine Threshold For Building and Retaining Lean Body Mass   Leucine threshold….

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

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

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

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

Daily Dose
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
"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
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
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
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 Complete Guide To Using Cluster Sets (What? Why? How?)
guides
The Complete Guide To Using Cluster Sets (What? Why? How?)

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

guides
Why I Love Weight Watchers…
Nutrition
Why I Love Weight Watchers…

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

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

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

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

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

Nutrition
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 Funeral Question
Lifestyle
The Funeral Question

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

Lifestyle
[Daily Dose] What If You Couldn’t Fail…?
Daily Dose
[Daily Dose] What If You Couldn’t Fail…?

What If You Couldn’t Fail…? I was asked this question recently and it literally stopped…

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

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

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

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

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

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

Daily Dose
The Final 10lbs…
Nutrition
The Final 10lbs…

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

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

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

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

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

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

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

Nutrition
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
What is the easiest diet to stay on?
Nutrition
What is the easiest diet to stay on?

Over 15-million google searches tells us that this is one of the most commonly asked…

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

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

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
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
The Ultimate Kettlebell Workout Guide
guides
The Ultimate Kettlebell Workout Guide

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

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

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

Daily Dose
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
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
Contagious Inspiration
Coaching
Contagious Inspiration

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

Coaching
"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
[Daily Dose] You should love how you look!
Daily Dose
[Daily Dose] You should love how you look!

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

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

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

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

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

Daily Dose
The Complete Guide To Dietary Fats
guides
The Complete Guide To Dietary Fats

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

guides
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
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
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
[Daily Dose] Power List.
Daily Dose
[Daily Dose] Power List.

Power List. One of the most SIMPLE things you can do to get more shit…

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

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

Coaching
Low FODMAP Diet Guide For Beginners
guides
Low FODMAP Diet Guide For Beginners

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

guides
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