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How Hormones Influence Fat Loss and Muscle Growth

September 7, 2023
Written by Cody McBroom

Reviewed By:

Dr. Brandon Roberts, PhD

27 Min Read

Key takeaways

1

Achieving your fitness goals, whether it's shedding unwanted fat or gaining lean muscle, goes beyond just diet and exercise. The human body is a complex system regulated by various hormones that influence how we store and burn fat and build muscle.

2

In this article we'll cover the most influential hormones, in regards to losing fat and building muscle. This will include insulin, cortisol, testosterone, leptin, ghrelin, estrogen, progesterone, and growth hormone.

3

By the end of this article you'll understand exactly how these hormones influence your ability to lose fat and build muscle, as well as exactly how you can optimize each and every one of them, to help you reach your physique goals even faster.

Achieving your fitness goals, whether it’s shedding unwanted fat or gaining lean muscle, goes beyond just diet and exercise. The human body is a complex system regulated by various hormones that influence how we store and burn fat and build muscle. Understanding the interplay of these hormones can empower you to make smarter choices on your fitness journey. In this article, we’ll dive deep into the science of how hormones impact fat loss and muscle growth, providing you with evidence-based insights to maximize your results.

Blood samples from blood test, for hormone optimization.
Testing, Assessing, and Understanding your Hormones, Energy Systems, etc… Is a crucial aspect to achieving a successful body composition transformation.

1. The Role of Insulin in Fat Loss and Muscle Growth:

Insulin, often associated with blood sugar regulation, plays a pivotal role in both fat loss and muscle growth. When you consume calories (especially carbohydrates), the body releases insulin to shuttle glucose into cells for energy. However, chronically high insulin levels, primarily caused by a caloric surplus and a diet filled with poor quality food, can hinder fat loss by promoting fat storage. We’ll explore how to manage insulin levels through diet and the impact it has on muscle growth.

2. Understanding Cortisol’s Impact on Fat and Muscle:

Cortisol, the “stress hormone,” can significantly affect body composition. In response to stress, cortisol is released, leading to a downward trend in multiple other hormones. Chronically elevated cortisol levels can also potentially cause an increase in fat storage around the abdominal area, however research showing this occurring is limited and somewhat questionable and the primary reason individuals gain fat from higher cortisol levels is due an inability to adhere to a deficit while being stressed. 

Moreover, cortisol can also break down muscle tissue for energy during prolonged stress or overtraining. We’ll discuss stress management techniques and training strategies to keep cortisol in check for optimal fat loss and muscle retention.

3. Testosterone and its Role in Muscle Growth:

Testosterone is a key hormone for muscle growth, and it’s not just limited to men. While men have higher natural testosterone levels, women also produce this hormone at lower levels. Testosterone promotes protein synthesis, enhancing muscle repair and growth. We’ll explore the link between testosterone, muscle hypertrophy, and the importance of resistance training in boosting this essential hormone.

4. Leptin and Ghrelin: The Hormones that Regulate Appetite:

The hormones leptin and ghrelin work together to regulate appetite. Leptin, produced by fat cells, signals the brain when we’re full, while ghrelin, produced by the stomach, stimulates hunger. An imbalance in these hormones can lead to overeating and hinder fat loss efforts. We’ll delve into strategies to maintain a healthy appetite regulation for better adherence to your nutrition plan.

5. Estrogen and Progesterone: Impact on Fat Storage and Muscle Mass:

For women, estrogen and progesterone levels fluctuate throughout the menstrual cycle, affecting how the body stores fat and builds muscle. Understanding these fluctuations can help women optimize their training and nutrition strategies based on their hormonal phase.

6. Growth Hormone and its Effect on Fat Loss and Muscle Gain:

Growth hormone (GH) is a powerful hormone that stimulates cell growth, reproduction, and regeneration. It’s a key player in fat metabolism and muscle development. We’ll explore natural ways to enhance growth hormone secretion and its potential benefits for your fitness goals.

How Hormones Influence Fat Loss and Muscle Growth

Harnessing the power of hormones can make a significant difference in your fat loss and muscle growth journey. By understanding how these hormones work and implementing evidence-based strategies, you can optimize your training, nutrition, and lifestyle choices for better results. Remember that everyone’s hormonal profile is unique, and it’s essential to consult with a qualified healthcare professional or fitness expert to tailor your approach based on your individual needs.

In the gym with Cody McBroom of Tailored Coaching Method
Hormones play a role in how hard, often, and well we train, as well as the positive adaptations that occur from that training.

The Role of Insulin in Fat Loss & Muscle Growth

Insulin is a hormone secreted by the pancreas in response to elevated blood glucose levels, typically after a meal. Its primary function is to regulate glucose metabolism, allowing cells to take in glucose and use it for energy or store it as glycogen (stored glucose). However, when you consume more calories than your body needs (a calorie surplus), the excess glucose in your bloodstream triggers a higher release of insulin.

In a calorie surplus, insulin promotes the storage of excess calories as fat in adipose tissue (fat cells). This process is known as lipogenesis. Furthermore, high insulin levels can hinder fat breakdown (lipolysis), making it harder for the body to utilize stored fat as an energy source. This is why being in a calorie surplus, can lead to fat storage and make fat loss more challenging.

To better manage insulin levels and support fat loss, your primary focus needs to be consistently adhering to a diet that falls within a calorie deficit and ensuring you’re physically active regularly. This is because both a calorie deficit and regular exercise directly improve insulin sensitivity, as well as lose body fat (calorie deficit) and build muscle (regular exercise, specifically resistance training) – both of which directly and indirectly help manage insulin levels. Beyond that, there are some simple habits you can focus on to help create a balanced and nutrient-dense diet, which also help. 

Here are some of those dietary habits and strategies:

Choose Complex Carbohydrates: 

Opt for whole, unprocessed carbohydrates like whole grains, vegetables, fruits, and legumes. These foods have a lower glycemic index, meaning they cause a slower and more gradual rise in blood glucose levels, resulting in a more controlled insulin response.

Pair Carbohydrates with Protein and Healthy Fat:

Combining carbohydrates with protein and healthy fats can slow down the absorption of glucose and help stabilize blood sugar levels during and after a meal.

Fiber-Rich Foods:

Include plenty of fiber in your diet, as it can slow down the absorption of glucose and improve insulin sensitivity. Vegetables, fruits, nuts, and seeds are excellent sources of fiber.

Regular Meal Timing:

Consistent meal timing can help regulate insulin levels and prevent large fluctuations in blood sugar.

The Role of Insulin in Muscle Growth

Insulin also plays a significant role in promoting muscle growth. After a resistance training workout, your muscles are primed to absorb nutrients to support repair and growth. Insulin helps shuttle amino acids (the building blocks of proteins) and glucose into muscle cells, enhancing protein synthesis and glycogen replenishment. This aids in muscle recovery and growth, because protein is required for tissue development and glucose (via carbohydrates) are required to nourish, replenish, and hydrate a muscle (i.e. muscle tissue is 60-65% water).

To optimize the anabolic (muscle-building) effects of insulin, some athletes and bodybuilders strategically consume carbohydrates and protein post-workout, known as the “anabolic window.” However, it’s important to note that the anabolic window might not be as critical as once believed, and overall daily nutrient intake is more important for muscle growth in the long term.

Another benefit to insulin, that is often undiscussed, is its inverse relationship with the catabolic stress-hormone, cortisol. This hormone can cause muscle breakdown, which is clearly unfavorable when the goal is building new muscle tissue. However, when we spike insulin through the consumption of both calories and carbohydrates, insulin acts against cortisol by blunting down its response and impact. Therefore we can intentionally spike insulin through the consumption of carbs and calories as a way to lower cortisol at times. 

Balancing insulin levels through proper nutrition can not only support fat loss but also aid in muscle growth and recovery. However the main driver of insulin, as a muscle building hormone, is through the process of direct nutrient delivery to the muscle cell and tissue. Consulting with one of our credentialed nutritionist or coaches can be beneficial in tailoring a plan that suits you.

Cortisol’s Role & Impact On Body Composition

man stressed out
Stress impacts our body composition by directly impeding our results, as well as through indirect and downstream mechanisms.

Cortisol’s Role as an Energy Utilization Fuel:

Cortisol, often referred to as the “stress hormone,” is produced by the adrenal glands and plays a vital role in the body’s stress response. In times of stress, cortisol is released to mobilize energy stores and ensure the body has enough fuel to cope with the perceived threat. Cortisol acts by increasing the breakdown of stored glycogen into glucose (glycogenolysis) and promoting the release of glucose into the bloodstream, providing a quick energy source for the body.

While cortisol primarily targets carbohydrate metabolism, it can also contribute to the breakdown of protein (muscle tissue) into amino acids. This process is known as gluconeogenesis, where amino acids can be converted into glucose for energy. During prolonged periods of stress or intense exercise without proper nutrition, cortisol may break down muscle tissue to provide the body with an additional energy source.

However, there are also studies correlating higher cortisol levels with higher testosterone levels. This is believed to be because training hard, which is what causes muscle growth, increases cortisol levels as well. Therefore only in extreme scenarios do we need to be concerned with cortisol preventing muscle growth.

Cortisol’s Impact On Fat & Muscle During via Exercise:

During vigorous exercise, cortisol levels typically rise as part of the body’s natural response to physical stress. While cortisol can break down muscle tissue, it’s important to note that this process is generally not a primary source of energy during exercise. The body primarily relies on stored glycogen and fatty acids to fuel intense workouts.

However, cortisol can indirectly impact fat metabolism during exercise. High cortisol levels are associated with increased appetite and cravings for calorie-dense foods, especially those high in carbohydrates and fats. Consuming excessive calories due to cortisol-driven appetite can offset the caloric deficit created from your diet or exercise routine, potentially hindering fat loss efforts.

And although there is research supporting the idea that chronically elevated cortisol levels can also cause some fat storage around the abdominal region, the primary reason for cortisol to cause fat gain is likely due to those effects of increased cravings causing overconsumption of calories (i.e. calorie surplus).

Cortisol’s Effects on Other Hormones & Muscle Building/Fat Loss:

Chronically elevated cortisol levels can negatively impact the balance of other hormones in the body, which may hinder muscle building and fat loss:

  1. Testosterone: High cortisol levels have been linked to reduced testosterone production, which is critical for muscle growth and recovery.
  2. Growth Hormone (GH): Prolonged stress and high cortisol levels may suppress growth hormone secretion, which is essential for muscle repair and growth.
  3. Insulin Sensitivity: Elevated cortisol can impair insulin sensitivity, making it more challenging for the body to utilize carbohydrates effectively and potentially promoting fat storage.
  4. Thyroid: The thyroid gland is very important in terms of a healthy metabolism or metabolic rate, however the T4 to T3 conversion can be negatively impacted from chronically elevated cortisol levels.

The Impact of Prolonged Cortisol Elevation on Recovery:

Elevated cortisol levels over an extended period can hinder recovery and lead to overtraining or burnout. When cortisol remains high, it can disrupt the body’s natural repair and regeneration processes, leading to fatigue, muscle soreness, and decreased performance.

By managing cortisol levels, you can create an environment conducive to muscle growth, fat loss, and overall well-being while reducing the risk of negative health impacts associated with chronic stress.

7 Steps to Better Manage Your Cortisol Levels:

  1. Stress Management: Implement stress-reducing techniques such as meditation, yoga, deep breathing exercises, or spending time in nature to lower overall stress levels.
  2. Proper Nutrition: Ensure a well-balanced diet with adequate macronutrients and micronutrients to support your energy needs and recovery.
  3. Sleep Quality: Prioritize getting sufficient, high-quality sleep, as poor sleep can elevate cortisol levels and impede recovery.
  4. Exercise Intensity and Volume: Avoid excessive training volume and intensity, as overtraining can lead to sustained cortisol elevation.
  5. Nutrient Timing: Consume a balanced meal with protein and carbohydrates after intense workouts to support recovery and reduce cortisol levels.
  6. Limit Stimulant Intake: Minimize excessive caffeine or stimulant consumption, as they can contribute to elevated cortisol levels.
  7. Professional Guidance: If you suspect high cortisol levels or are experiencing chronic stress, consider consulting one of our credentialed sports nutritionists to create a personalized plan to manage cortisol effectively.

Testosterone’s Role in Muscle Growth:

Bodybuilder flexing
Testosterone has been closely associated with Muscle Growth, here’s why…

It’s essential to first note that while testosterone plays a significant role in muscle growth and other physiological and psychological aspects, it’s not the sole determinant of fitness progress. Genetics, training program design, nutrition, sleep, and overall lifestyle factors all contribute to one’s fitness journey.

Testosterone’s Impact on Muscle Protein Synthesis and Muscle Building:

Testosterone is an androgenic hormone primarily produced in the testes (in men) and in smaller amounts in the ovaries (in women) and adrenal glands. It plays a crucial role in muscle growth due to its effects on muscle protein synthesis. Testosterone binds to androgen receptors on muscle cells, which triggers an increase in the rate of protein synthesis. This means that more muscle proteins are created, leading to muscle repair and growth after exercise-induced muscle damage.

Higher testosterone levels support muscle hypertrophy (increased muscle size) by enhancing the body’s ability to repair and rebuild muscle tissue after intense resistance training. This is one of the reasons why men, who naturally have higher testosterone levels than women, typically have an advantage in muscle building.

Testosterone’s Role in Muscle Growth for Women:

While women have lower natural testosterone levels compared to men, testosterone still plays a role in muscle building for females. Women possess androgen receptors on muscle cells, and even though the absolute levels of testosterone are lower, the hormone can still contribute to muscle protein synthesis and growth. However, due to the hormonal differences, women generally develop less muscle mass than men under the same training conditions.

6 Training and Nutrition Strategies to Positively Impact Testosterone Levels:

  1. Resistance Training: Engaging in regular resistance training, particularly with compound exercises and those that you can use progressive overload with, overtime (e.g., squats, deadlifts, bench press), has been shown to increase testosterone levels in both men and women.
  2. High-Intensity Interval Training (HIIT): HIIT workouts have also been associated with increased testosterone production, making them a valuable addition to a workout routine. Know that this can also be a double edged sword, because too much high intensity training can cause elevated levels of cortisol and that added stress can negate these positive effects.
  3. Adequate Protein Intake: Consuming sufficient protein is essential for supporting muscle protein synthesis. Aim for a protein-rich diet with sources like lean meats, fish, poultry, eggs, dairy, legumes, and plant-based proteins.
  4. Healthy Fats: Including healthy fats in your diet, such as those found in avocados, nuts, seeds, and olive oil, can support hormone production, including testosterone. This is especially true with saturated fats, however it’s also clear throughout the research that too much saturated fat can have a negative impact on your health.
  5. Sufficient Caloric Intake: Ensure you’re not in a severe calorie deficit, as this can negatively impact testosterone levels. On the contrary, having too much stored body fat can also cause a drop in testosterone levels. Therefore a calorie deficit can be a positive contributing factor to better testosterone levels, if you’re overweight. In either case, the calorie deficit shouldn’t be prolonged over too large of a time course.
  6. Sleep: Prioritize getting enough quality sleep, as insufficient sleep can suppress testosterone production.

Testosterone’s Indirect Physiological and Psychological Impacts:

  1. Motivation and Confidence: Testosterone has been associated with increased motivation and self-confidence, which can positively influence workout performance and adherence.
  2. Positive Aggression: In controlled amounts, testosterone can enhance competitiveness and aggression during workouts, potentially leading to greater effort and intensity.
  3. Recovery and Mood: Adequate testosterone levels may contribute to better recovery from workouts and improved mood, reducing the risk of overtraining and burnout.

Always remember that individual responses to training and nutrition vary, and the goal should be to optimize your personal hormone balance and overall well-being. If you have specific concerns about hormone levels or muscle-building goals, consider consulting one of our credentialed sports nutritionists for personalized guidance.

Leptin & Ghrelin (The Hunger Hormones):

Person hungry and having cravings.
The hormonal response from stress, dieting, etc… Can cause negative impacts on our hunger signals and cravings.

How Leptin and Ghrelin Impact Hunger Signals:

Leptin is a hormone produced by fat cells (adipose tissue) and plays a crucial role in long-term appetite regulation. Its primary function is to signal to the brain when we have sufficient energy stores and are satiated. When fat cells release leptin into the bloodstream, it travels to the brain and binds to specific receptors, informing the brain that enough energy is available and reducing appetite. In essence, leptin acts as a “satiety hormone,” helping to control food intake and prevent overeating.

Ghrelin, often called the “hunger hormone,” is produced primarily in the stomach and, to a lesser extent, in other tissues. Its role is opposite to that of leptin. Ghrelin levels rise before meals and trigger hunger signals to the brain, stimulating appetite and prompting us to eat. After eating, ghrelin levels decrease, contributing to the feeling of fullness and satisfaction.

The Impact An Imbalance in Leptin & Ghrelin Can Have:

Leptin Resistance:

Leptin resistance occurs when the brain becomes less responsive to the effects of leptin. This condition can develop due to chronic inflammation, overeating highly palatable foods, and excess body fat. As a result, despite having elevated levels of leptin, the brain doesn’t receive the signal of satiety, leading to increased appetite and a reduced ability to control food intake.

Ghrelin Dysregulation:

Various factors, including sleep deprivation, stress, and irregular eating patterns, can disrupt the normal fluctuations of ghrelin levels, leading to ghrelin dysregulation. When ghrelin is dysregulated, hunger signals may be inconsistent, and people may experience more frequent and intense feelings of hunger, even when they don’t necessarily need to eat.

An imbalance in these hunger-regulating hormones can contribute to overeating, difficulty adhering to a nutrition plan, and potential weight gain.

Strategies to Maintain Healthy Appetite Regulation:

Balanced and Nutrient-Dense Meals: Consume balanced meals that include a mix of protein, healthy fats, and fiber-rich carbohydrates. These nutrients contribute to satiety and help maintain stable blood sugar levels.

Regular Meal Timing: Stick to regular meal times and avoid prolonged periods of fasting, which can disrupt hunger hormones and lead to overeating later.

Mindful Eating: Pay attention to hunger and fullness cues, and eat slowly to allow time for signals of satiety to reach the brain.

Adequate Sleep: Prioritize getting enough sleep, as sleep deprivation can disrupt hunger hormones and lead to increased appetite.

Stress Management: Implement stress-reducing techniques, as stress can impact ghrelin levels and trigger emotional eating.

Hydration: Drink enough water throughout the day, as dehydration can sometimes be mistaken for hunger.

Limit Highly Processed Foods: Reduce the intake of highly processed and sugary foods, as they can disrupt hunger hormones and promote overeating.

Regular Exercise: Engage in regular physical activity, as exercise can positively influence appetite regulation.

Monitor Portions: Be mindful of portion sizes and avoid large, calorie-dense meals that can override natural hunger signals.

By focusing on these strategies, you can support healthy appetite regulation, improve adherence to your nutrition plan, and promote overall well-being. As with any hormonal and dietary aspect, individual responses may vary, and it’s essential to find an approach that works best for you. 

If you have concerns about hunger regulation or dietary choices, consider consulting one of our online nutritionists for personalized guidance.

Estrogen & Progesterone’s Impact On Fat Storage & Muscle Growth:

Estrogen and Progesterone: Overview and Relevance

Estrogen:

Estrogen is a group of hormones primarily produced in the ovaries (in women) and in smaller amounts in men’s testes and adrenal glands. In women, estrogen plays a crucial role in regulating the menstrual cycle, supporting reproductive health, and maintaining bone density. In men, estrogen is present in smaller quantities but is essential for reproductive function and overall health.

Progesterone:

Progesterone is another hormone mainly produced in the ovaries (in women) and in smaller amounts in men’s testes and adrenal glands. In women, progesterone is essential for preparing the uterus for pregnancy and maintaining a healthy pregnancy. In men, progesterone has a role in the production of other hormones and overall health.

While estrogen and progesterone are more prominent in their effects in women due to their roles in the menstrual cycle and pregnancy, they also have physiological relevance in men, contributing to various bodily functions and overall hormone balance.

Role of Estrogen and Progesterone in Fat Storage and Muscle Growth:

Estrogen’s Impact on Fat Storage:

Estrogen influences fat storage and distribution in the body. Women tend to have higher body fat percentages than men, and this is partly due to estrogen’s role in promoting fat storage in areas such as the hips, thighs, and breasts. Estrogen promotes the storage of fat in subcutaneous (under the skin) tissues, which is associated with the female “pear-shaped” body.

Estrogen’s Impact on Muscle Growth:

Estrogen also plays a role in muscle growth, though its effects are not as pronounced as testosterone in men. Estrogen supports muscle maintenance and repair and contributes to overall muscle strength and function in both men and women.

Progesterone’s Impact on Fat Storage and Muscle Growth:

Progesterone doesn’t have a significant direct impact on fat storage. However, it plays a crucial role in supporting pregnancy and the development of the embryo, as well as other hormonal processes in both men and women.

Fluctuations in Estrogen & Progesterone (Effects on Fat Burning & Muscle Growth):

Menstrual Cycle in Women:

In women, estrogen and progesterone levels fluctuate throughout the menstrual cycle. During the follicular phase (the first half of the cycle), estrogen levels gradually increase, leading to ovulation. After ovulation, during the luteal phase (the second half of the cycle), both estrogen and progesterone levels rise.

These hormonal fluctuations can impact nutrient partitioning, metabolism, and energy expenditure. Some women may experience increased fat utilization during the follicular phase and decreased fat burning during the luteal phase. Additionally, progesterone may contribute to water retention and bloating during the luteal phase.

Menopause in Women and Aging in Men:

In women, as they enter menopause, estrogen levels decrease significantly. This hormonal change can lead to changes in fat distribution, with more fat accumulation around the abdomen. Estrogen decline may also impact muscle mass maintenance and overall body composition.

In men, as they age, testosterone levels tend to decline gradually, which may affect muscle mass and increase fat accumulation. Moreover, as estrogen levels decrease in aging men, a relative increase in estrogen compared to testosterone levels may lead to similar issues with fat distribution and muscle maintenance.

In conclusion, estrogen and progesterone, while more prominent in their effects in women, also have physiological relevance in men. These hormones play a role in fat storage and distribution and have some influence on muscle growth and maintenance.

Fluctuations in estrogen and progesterone, particularly during the menstrual cycle in women and during aging in both men and women, can impact how the body burns fat and builds muscle.

Understanding these hormonal changes can be helpful in tailoring nutrition and exercise strategies for optimal body composition and overall health. As always, individual responses to hormonal changes may vary, and consulting one of our online nutritionists for personalized guidance is recommended.

How Growth Hormone (GH) Impacts Fat Loss & Muscle:

Growth Hormone’s Role in Fat Metabolism and Muscle Development:

Fat Loss Process:

Growth Hormone is a peptide hormone produced by the pituitary gland in the brain. It plays a crucial role in fat metabolism by promoting lipolysis, the breakdown of stored triglycerides (fat) into free fatty acids and glycerol. These free fatty acids can then be utilized as an energy source by the body. GH stimulates the activity of hormone-sensitive lipase, an enzyme responsible for breaking down fat cells to release these fatty acids. As a result, GH helps increase fat oxidation and reduces fat storage, contributing to the fat loss process.

Muscle Growth Process:

GH also plays a significant role in muscle development or hypertrophy. It stimulates the production of insulin-like growth factor 1 (IGF-1) in the liver and other tissues. IGF-1 is a crucial factor in muscle repair and growth, as it enhances protein synthesis and amino acid uptake in muscle cells, promoting an anabolic (muscle-building) environment. This is why GH is often considered an anabolic hormone, as it supports muscle tissue repair and growth after exercise-induced damage.

Natural Ways to Enhance Growth Hormone Secretion:

High-Intensity Exercise: Engaging in high-intensity resistance training and anaerobic exercises, such as weightlifting, can significantly boost GH secretion. Short bursts of intense exercise, like sprints or HIIT (High-Intensity Interval Training), are also effective.

Adequate Sleep: Prioritize getting sufficient, high-quality sleep, as GH is primarily released during deep sleep stages. Aim for 7-9 hours of sleep per night.

Intermittent Fasting: Some studies suggest that intermittent fasting or time-restricted eating patterns can increase GH levels, particularly during the fasting period.

L-Arginine and L-Ornithine: These amino acids have been shown to stimulate GH release. Foods rich in these amino acids include lean meats, fish, nuts, and seeds.

Protein-Rich Meals: Consuming protein-rich meals, especially those high in essential amino acids like leucine, can support GH secretion.

Avoiding Excess Carbohydrates Before Bed: Consuming a high-carbohydrate meal before bedtime may blunt GH release, so it’s best to avoid heavy carbohydrate intake close to sleep.

Reducing Stress: Chronic stress can suppress GH secretion, so incorporating stress-reducing practices like meditation or yoga can be beneficial.

Maintaining a Healthy Body Composition: GH secretion tends to be higher in individuals with lower body fat percentages and higher muscle mass.

It’s important to note that while these natural strategies may enhance GH secretion, the actual impact on muscle growth and fat loss can vary from person to person. GH is just one factor among many that influence body composition and exercise performance. The combination of proper nutrition, adequate sleep, and appropriate exercise remains fundamental to achieving fitness goals.

Putting It All Together: Achieving Your Fitness Goals Through Hormonal Optimization

Understanding the intricate interplay of hormones in the processes of fat loss and muscle growth can empower you to make informed decisions on your fitness journey. By optimizing hormone levels naturally, you can maximize your results and work in harmony with your body’s physiological processes. Here’s a step-by-step guide to apply the knowledge gained from this article:

1.Balanced Nutrition for Hormonal Balance:

Focus on a balanced and nutrient-dense diet to support optimal hormone function. Choose whole, unprocessed foods, including lean proteins, healthy fats, complex carbohydrates, and plenty of vegetables and fruits. Avoid excessive consumption of refined sugars and processed foods that can disrupt insulin and hunger-regulating hormones.

2. Manage Insulin Levels for Fat Loss and Muscle Growth:

Pay attention to meal timing, macronutrient composition, and portion sizes to maintain stable insulin levels. Aim for balanced meals that include protein, healthy fats, and complex carbohydrates. Avoid prolonged periods of fasting and large carbohydrate-heavy meals close to bedtime.

3. Stress Management for Hormonal Health:

Implement stress-reducing techniques such as meditation, yoga, or spending time in nature to keep cortisol levels in check. Chronic stress can disrupt hormonal balance and hinder fat loss and muscle gain.

4. Supporting Hormonal Balance through Sleep:

Prioritize getting 7-9 hours of high-quality sleep per night. Adequate sleep is essential for hormone regulation, including growth hormone secretion and hunger hormones (leptin and ghrelin).

5. Strategies for Appetite Regulation:

Practice mindful eating, pay attention to hunger and fullness cues, and avoid emotional eating. Consume balanced meals with protein, fats, and fiber-rich carbohydrates to promote satiety and support healthy appetite regulation.

6. Exercise for Hormonal Optimization:

Incorporate resistance training, high-intensity exercises, and regular physical activity into your routine. These activities can positively influence hormones such as testosterone and growth hormone, supporting muscle growth and fat loss.

7. Individualize Your Approach:

Remember that everyone’s hormonal profile and response to different strategies are unique. It’s essential to tailor your approach based on your specific needs, goals, and preferences. Consulting with a registered dietitian, fitness expert, or healthcare professional can provide personalized guidance.

8. Patience and Consistency:

Hormonal changes take time and require consistent lifestyle habits. Be patient with your progress and stay committed to your fitness and nutrition plan. Results may not come overnight, but with dedication and perseverance, you can achieve your goals.

9. Monitor and Adjust:

Regularly assess your progress and adjust your approach as needed. Keep track of your workouts, nutrition, and how your body responds to different strategies. This self-awareness will help you refine your plan for ongoing success.

Remember that achieving your fitness goals is not just about manipulating hormones, but rather creating a holistic lifestyle that supports overall health and well-being. Embrace the process, celebrate small victories, and stay committed to your journey. With a well-rounded approach that considers nutrition, exercise, stress management, and sleep, you’ll be well on your way to achieving your desired body composition and fitness goals.

Always listen to your body and seek professional guidance if you have specific health concerns or questions about your fitness plan. Empower yourself with knowledge, stay consistent, and enjoy the rewarding experience of reaching your fitness and nutrition goals. Your body is an incredible, adaptive system, and by working with it, you’ll unlock its full potential for a healthier, stronger, and more vibrant you.

Conclusion:

In conclusion, hormones play a significant role in the complex processes of fat loss and muscle growth. By understanding the impact of insulin, cortisol, testosterone, leptin, ghrelin, estrogen, progesterone, and growth hormone, you can make informed choices to optimize your fitness journey. Balancing these hormones through proper nutrition, stress management, adequate sleep, and targeted exercise can pave the way for achieving your body composition and fitness goals.

If you’re ready to take your fitness and nutrition to the next level with personalized guidance and expert support, look no further than Tailored Coaching Method. Our Online Fitness and Nutrition Coaching program is designed to cater to your unique needs, goals, and preferences. Our team of experienced coaches will create a customized plan tailored specifically for you, incorporating the knowledge we’ve explored in this article to optimize your hormonal balance and overall results.

Whether you’re aiming to lose body fat, gain lean muscle, improve athletic performance, or enhance your overall well-being, our coaching program is your pathway to success. Don’t miss this opportunity to transform your life and unlock your full potential. Take that crucial step toward achieving your fitness dreams and join Tailored Coaching Method’s Online Fitness and Nutrition Coaching program today, by clicking here now.

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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
How Your Testosterone Levels Impact Muscle Growth
Hormones
How Your Testosterone Levels Impact Muscle Growth

Table of Contents Introduction: Understanding the role of testosterone in muscle growth The science of…

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

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

Daily Dose
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
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
Everything You Need To Know About Carb-Cycling
guides
Everything You Need To Know About Carb-Cycling

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

guides
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
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
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
[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
[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
Food Wars!
Nutrition
Food Wars!

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

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

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

Training
The 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
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
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
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
How To Use Supersets In Your Training
Training
How To Use Supersets In Your Training

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

Training
[Daily Dose] What is Body Positivity, Really…?
Daily Dose
[Daily Dose] What is Body Positivity, Really…?

What is Body Positivity, Really…? Body positivity… This is an interesting topic. It’s actually a…

Daily Dose
[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
[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
[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] Be A Leader, Not A Follower.
Daily Dose
[Daily Dose] Be A Leader, Not A Follower.

Be A Leader, Not A Follower. If you’re reading this, it means you want to…

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

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

Daily Dose
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
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
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
[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
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
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
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
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
[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
[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
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
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
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
4 Ways To Increase Productivity Towards YOUR Goals
Lifestyle
4 Ways To Increase Productivity Towards YOUR Goals

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

Lifestyle
[Daily Dose] ALL IN or all out.
Daily Dose
[Daily Dose] ALL IN or all out.

ALL IN or all out. Now, I rarely recommend an all or nothing mentality… But…

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

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

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

  Fat Burning Supplement Stack Table of Contents The Ultimate Fat Burning Supplement Stack Create…

Fat Loss
[Daily Dose] The Greats and YOU… Are the same.
Daily Dose
[Daily Dose] The Greats and YOU… Are the same.

The Greats and YOU… Are the same. Here’s some crazy facts for you, to show…

Daily Dose
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
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
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
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
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 in your training, the basics just get boring. Let’s face it. 5×5,…

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

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

Nutrition
[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
"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
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
7 things you didn’t know about carbs (but need to)
Nutrition
7 things you didn’t know about carbs (but need to)

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

Nutrition
The 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
[Daily Dose] ACTION → RESULTS → MOTIVATION
Daily Dose
[Daily Dose] ACTION → RESULTS → MOTIVATION

ACTION → RESULTS → MOTIVATION Want to know how to unlock unlimited motivation…? Take action…

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

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

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

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

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

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

Daily Dose
[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 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
Nutrition

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

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

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

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

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

Daily Dose
"The 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
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
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
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
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
Optimizing Nutrition for Muscle Growth
Nutrition
Optimizing Nutrition for Muscle Growth

An Introduction To Nutrition for Muscle Growth When we’re thinking about gaining muscle, nutrition plays…

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

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

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

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

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

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

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

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

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

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

Daily Dose
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
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
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
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
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
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
Can I Exercise with a Muscle Strain?
Science
Can I Exercise with a Muscle Strain?

Muscle strains seem to happen at the most inopportune time. They are a common injury…

Science
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
[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
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
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
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
"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
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 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
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
Does Periodization Matter For Hypertrophy Training?
Science
Does Periodization Matter For Hypertrophy Training?

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

Science
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
[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
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
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
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
Artificial Sweeteners: Good or Bad? Diet Help or Danger?
Nutrition
Artificial Sweeteners: Good or Bad? Diet Help or Danger?

Artificial sweeteners were created to make food taste better without adding calories. Some of the…

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

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

Training
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
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
The Ultimate Guide To Cardio For Fat Loss
Fat Loss
The Ultimate Guide To Cardio For Fat Loss

Cardio For Fat Loss This article is more than likely the most in-depth AND practically…

Fat Loss
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
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
Rate of Perceived Exertion (RPE) vs. Percentage Based Training (PBT)
Science
Rate of Perceived Exertion (RPE) vs. Percentage Based Training (PBT)

Rate of Perceived Exertion (RPE) vs. Percentage Based Training (PBT) Training intensity is more than…

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

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

guides
High Carb Diets Work Better For Fat Loss Than Low Carb Diets
Nutrition
High Carb Diets Work Better For Fat Loss Than Low Carb Diets

What if I Told You That Science Says Low Carb Diets Suck…? ….for fat loss…

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

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

Nutrition
What’s The Best Workout Split For You?
Training
What’s The Best Workout Split For You?

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

Training
What Happens If You Eat Too Much Protein? (More Protein = More Fat Loss…)
Nutrition
What Happens If You Eat Too Much Protein? (More Protein = More Fat Loss…)

What is Protein Overfeeding? Protein overfeeding, commonly known as over-eating protein to the everyday individual,…

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

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

Training
[Daily Dose] SIMPLICITY > complexity.
Daily Dose
[Daily Dose] SIMPLICITY > complexity.

SIMPLICITY > complexity. Have you ever noticed that successful people are always telling you to…

Daily Dose
Defining Your Appreciation
Lifestyle
Defining Your Appreciation

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

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

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

Lifestyle
"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
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
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
How To Naturally Boost Your Testosterone Levels
Hormones
How To Naturally Boost Your Testosterone Levels

Introduction Testosterone is a critical hormone that plays a key role in muscle growth, fat…

Hormones
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
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
KAIZEN
Lifestyle
KAIZEN

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

Lifestyle
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
One Rep Max Calculator (Tool + Supporting Research)
Training
One Rep Max Calculator (Tool + Supporting Research)

The 1RM (One Rep Max) Calculator An Introduction To The 1RM Calculator (One Rep Max) …

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

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

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

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

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

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

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

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

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

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

Coaching
The Secret To Success
Coaching
The Secret To Success

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

Coaching
Intermittent Fasting
Nutrition
Intermittent Fasting

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

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

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

Nutrition
Top 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
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
[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
[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
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] 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
[Daily Dose] Crucial conversations.
Daily Dose
[Daily Dose] Crucial conversations.

Crucial conversations. This is the title of a book (i.e. Crucial Conversations) that I’ve read…

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

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

Daily Dose
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
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] 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
"Selfish" or "Self-Interested"
Nutrition
"Selfish" or "Self-Interested"

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

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

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

Coaching
15 Challenging Workout Finishers You Need To Try
Training
15 Challenging Workout Finishers You Need To Try

You just finished your workout—you’re semi-gassed out, sweating from head to toe, each of your…

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

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

guides
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
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
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
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
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
[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
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
The 10 Training Commandments
Training
The 10 Training Commandments

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

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

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

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

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

Science
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 Hypertrophy Guide
Science
The Hypertrophy Guide

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

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

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

Training
5 Things I Wish I Knew When Starting My Weightloss Journey
Lifestyle
5 Things I Wish I Knew When Starting My Weightloss Journey

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

Lifestyle
The Ultimate Evidence Based Supplement Guide
guides
The Ultimate Evidence Based Supplement Guide

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

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

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

Daily Dose
Fast & Efficient Recovery
Training
Fast & Efficient Recovery

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

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

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

Nutrition
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
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
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
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
Harnessing the Power of Antioxidants: Your Complete Guide
Nutrition
Harnessing the Power of Antioxidants: Your Complete Guide

Welcome to our ultimate guide to antioxidants. This is your go-to resource for everything you…

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
[Daily Dose] You can’t win, if you’re afraid to lose.
Daily Dose
[Daily Dose] You can’t win, if you’re afraid to lose.

You can’t win, if you’re afraid to lose. This actually comes straight out of a…

Daily Dose
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 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
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 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
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
[Daily Dose] Winners Arent Afraid To Lose
Daily Dose
[Daily Dose] Winners Arent Afraid To Lose

Winner’s Aren’t Afraid To Lose. This actually comes straight out of a Chris Stapleton song,…

Daily Dose
How To Track Macros When Eating At Restaurants
guides
How To Track Macros When Eating At Restaurants

  How To Track Macros When Eating At Restaurants Table of Contents How To Track…

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

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

Science
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 Table of Contents How To Get 6-Pack Abs 1….

guides
[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
[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
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 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
Metabolic Adaptation: Why Dieting Slows Down Your Metabolism & How To Fix It
guides
Metabolic Adaptation: Why Dieting Slows Down Your Metabolism & How To Fix It

Metabolic adaptation has many names. It is referred to as “starvation mode” or “metabolic damage”…

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

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

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

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

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

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

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

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

Daily Dose
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
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
The Funeral Question
Lifestyle
The Funeral Question

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

Lifestyle
The 5 Most Common Things Keeping You Fat
Nutrition
The 5 Most Common Things Keeping You Fat

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

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

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

Nutrition
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
September Research Roundup (Alcohol & Fat Loss/Performance, Intermittent Fasting)
Nutrition
September Research Roundup (Alcohol & Fat Loss/Performance, Intermittent Fasting)

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

Nutrition
Fish Oil Supplementation 101
guides
Fish Oil Supplementation 101

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

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

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

Nutrition
[Daily Dose] 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
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
Does Training To Failure Maximize Strength and Hypertrophy? [Research Review]
Training
Does Training To Failure Maximize Strength and Hypertrophy? [Research Review]

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

Training
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
[Daily Dose] Nobody is Self-Made.
Daily Dose
[Daily Dose] Nobody is Self-Made.

Nobody is Self-Made. We’re here out in Arizona for a team retreat and wow… my…

Daily Dose
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
Steps to Success
Lifestyle
Steps to Success

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

Lifestyle
What Motivates You?
Lifestyle
What Motivates You?

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

Lifestyle
Consistency
Lifestyle
Consistency

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

Lifestyle
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
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
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
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
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 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
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
[Daily Dose] TRY HARDER.
Daily Dose
[Daily Dose] TRY HARDER.

TRY HARDER. Try harder. Period. And I should just end it here. Because honestly… why…

Daily Dose