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

January 25, 2021
Written by Lisa Franz

You scroll through your Instagram and you read a post which says “Could your hormones be the reason you are gaining weight?”.

You are thinking, ‘Well I haven’t been doing anything differently in my nutrition or training for months, but somehow what first got me great results is not working anymore and now I am actually gaining weight. So yes, it must be my hormones!’

Have you ever felt like that? I sure have.

Generally speaking, hormones are such an intricate topic, they play a role and basically all bodily functions, so it is not wrong to assume there might be something with them when we lack other explanations for changes (or lack thereof) within our body.

It is my goal with this post to provide you with some clarity on five of the most important hormones, their function, symptoms and possible reasons for high or low levels and offer some suggestions on how you can naturally balance these hormones.

What are hormones, really?

Our bodies are constantly striving for homeostasis, so “balance” within. Hormones are messengers that regulate our whole body to create that balance (driven by the brain), through a very complex system called the ‘endocrine system’. This system is a network of glands that produce various hormones (there are over 50 different kinds!!). These messengers are designed to attach to a designated receptor or target cell which then activates the function of that intended cell. The whole system is regulated by a constant feedback mechanism and is never stagnant.

When imbalances occur that can lead to severe problems, because hormones literally regulate everything from body weight to emotions, appetite and temperament etc.

Today we are going to go over 5 of the main ones – testosterone, estrogen, cortisol, insulin, thyroid hormones (T3 and T4)

If you don’t want to read about each hormone in particular, feel free to skip to the summary section at the end of the blog on how you can naturally help balance your hormones.

Testosterone

BBP CEO, Cody McBroom, Deadlifting
BBP CEO, Cody McBroom, Deadlifting

Testosterone is a sex hormone, which is primarily produced in the testicles in men and in much smaller amounts in the overies in women, but also the adrenal gland. It regulates sex drive (libido), erectile function in men, bone mass, fat distribution, muscle mass and strength as well as red blood cell production and because of that energy levels.

It also plays a role in recovery from training and impacts metabolic function.

Possible signs of low levels 

Decreased sex drive and/or sexual function, decreased muscle mass and strength, brain fog, wrinkled old skin, thinning hair, hot flashes, depression/anxiety, feeling tired/sluggish/unmotivated, weight gain (especially belly fat)

Possible signs of high levels

Easily irritable, aggressive, infertility problem, acne or oily skin, facial hair in women, weight gain (especially belly fat), failure to sleep through the night, high blood pressure, ovarian cysts in women

What you can naturally do to optimize your levels:

Exercise

Endurance training and strength training both have been shown to boost testosterone levels, particularly with compound movements (more muscles) in resistance training. HIIT training can also boost testosterone, HOWEVER, only in moderation, as overtraining can lead to an overproduction of cortisol and therefore too much oxidative stress in the body which means testosterone is lowered. If life stress is high anyway, focus more on low intensity resistance training and LISS and activities that stimulate the parasympathetic nervous system such as walking or yoga.

Sleep

Getting at least 7 hours of quality sleep has shown a very direct correlation with higher total and free testosterone. Even reducing that to 5 hours per night for a week showed to reduce testosterone levels by 15% (1) and reducing that to 4 hours per night has shown a decrease of almost 50% compared to an 8 hour sleep (2).

Stress

Any kind of chronic or excessive stress, whether through training, work, emotional or diet puts you in ‘fight or flight’ more, meaning your body is only focusing on surviving, which means reproductive hormones are no longer a priority. Basically, as cortisol levels go up, testosterone levels usually go down, since cortisol directly inhibits testosterone production.

Nutrition

→ Eating too many refined sugars, trans-fats or consuming alcohol has been linked to low testosterone levels, as well as not consuming enough dietary fat or protein. Also, the more fat cells we have, the more of our testosterone will likely get converted to estrogen (through aromatization in the fat cells). 

→ Therefore keeping body fat at a “healthy” level and eating 80-90% whole foods, focusing on getting enough protein (at least 0.8g of protein per pound of body weight) and primarily getting your fats through “healthy” fats (for example from organic, grass fed meat, nuts, seeds, oils, fatty fish…) is one of the best things you can do to help balance Testosterone levels.

→ Alcohol also has a big impact on testosterone, since it raises estrogen and SHBG (Sex Binding Globulin). It also preoccupies the liver and because of that “waste” hormones don’t get cleared out, but circulated again and that causes imbalances. So consume alcohol on a less frequent basis and enjoy it in moderation.

Environment

In our modern society we are usually exposed to an abundance of hormone-disruption chemicals. Over time these chemicals can alter our hormonal profile and destroy the homeostasis our body is always trying to create. Most of these chemicals are found in pesticides, plastic and cosmetic or household products. How you can limit your exposure to endocrine disrupting chemicals will be discussed below in the ‘summary’ section.

Estrogen

BBP Coach, Caroline, Leading a Group of Women
BBP Coach, Caroline, Leading a Group of Women

All three estrogens, Estrone Estradiol and Estriol mostly come from the ovaries in women, but in both, men and women they also come from body fat and from the conversion from other hormones, as well as the adrenal glands.

In women it has a big influence on the menstrual cycle and in men it mainly helps with a healthy libido and the growth of sperm.

It also plays a role when it comes to creating healthy bones, utilization of other hormones, maintaining healthy skin and hair,  brain function among many other things.

Possible signs of low levels

Hot flashes, low energy levels, night sweats, frequent UTIs, vaginal dryness, painful intercourse, migraines, brain fog, trouble concentrating/ remembering, low self-esteem/mood swings/anxiety, thinning hair, facial hair, dry skin, weight gain especially around the belly, achy joints

Possible signs of high levels

Heavy periods and stronger PMS symptoms, sore breasts, weight gain, migraines, brain fog, low self-esteem/mood swings/anxiety, easily irritated/crying, interrupted sleep, craving sugary foods, endometriosis, thyroid problems, blood sugar issues

What you can naturally do to optimize your levels:

Exercise

Regular physical activity can help with lowering estrogen levels. But keep in mind that excessive exercise (particularly high intensity exercise) drives up cortisol and puts the body in a constant ‘fight or flight’ state and therefore decreases hormone production resulting in a drop in estrogen (think of it from an evolutionary perspective, if you’re being chased by a sabertooth tiger, your body only thinks of survival and not of reproducing). Because of this, over exercising (often times paired with undereating) can result in loss of menstrual cycle (aka as amenorrhea). Switching high intensity training for LISS and lower intensity weight training as well as incorporating things like yoga or pilates and ensuring adequate nutrition can help regain lost periods or simply help improve period symptoms and regularity.

Sleep

When we sleep, our liver ‘resets’ from all the hard work of “cleansing” throughout the day. That means if we don’t sleep enough the liver tends to re-circulate excess estrogen in the body. 7 hours should be the absolute minimum amount we aim for.

Stress

As I explained above with excessive exercise, if our bodies are in a chronic or prolonged state of stress (work, emotional, exercise, not eating enough…) our body puts a hold on things that are not needed for survival, for example healthy immune function, losing weight, digestion and reproduction, including the production of estrogen…Stress-relieving things like walking more, getting out in nature regularly, having a good social support system, calming down by reading a book or taking a bath, doing breathing exercises or meditation regularly etc can help bringing down the nervous system and therefore helps balance estrogen levels.

Nutrition

→ Consuming enough dietary fats is important for the creation of all steroid hormones, including estrogen, because the cholesterol in the fats is essential for the production of those hormones. Because of that it is recommended not to drop fat intake too low (it should be set at least at about 0.3g/pound of body weight) and making sure we are consuming good quality fats (good quality meat, fish, eggs, nuts, seeds, avocados…) full of ‘good’ cholesterol is extra helpful.

→ Excess body fat levels means more fat calls and therefore more circulating estrogen. Because of that it is important to try and stay within ‘healthy’ body fat ranges.

→ Also, genetically modified foods are high in estrogen and can destroy the natural estrogen balance in the body, so make sure to buy non GMO foods and if consuming soy try to buy organic. Additionally, foods that cause inflammation, for example refined sugars, dairy and conventional meats can also raise estrogen levels and should be limited. Instead make sure you get a good variety of fruit and vegetables (particularly cruciferous veggies as they can help with the liver detoxification).

→ Alcohol can also raise estrogen levels and of course inhibits the detoxification process in the liver.

Environment

External estrogen does not only come from the diet, but can also come from chemicals in our environment, which can also contribute to excess estrogen levels. Refer to the ‘endocrine disrupting chemical’ section below for helpful tips on minimizing estrogen mimicking chemicals in your environment.

Cortisol

Cortisol, The Stress Hormone, Leaves Many Fearful - But it has Pro's to it's Con's!
Cortisol, The Stress Hormone, Leaves Many Fearful – But it has Pro’s to it’s Con’s!

The hypothalamic-pituitary-adrenal axis (HPA) controls the production of cortisol in the adrenals and the release of it to any kind of stressor, whether physical or mental. Ideally, cortisol is highest about 30-60 minutes after waking up, slowly decreases over the day, is at its lowest just before bed time. Cortisol is inverse to melatonin (the sleep hormone), which explains why it is hard to go to sleep when we are amped up or train too late.

Cortisol also has anti-inflammatory functions within the body, which is why its chemical form is used in medicine. In addition to that, cortisol also helps regulate blood sugar levels (insulin), proper digestion, healthy metabolism, upholding again stressors and with maintaining blood pressure.

Because of the importance of this hormone Coach Cody has just recently written a whole blog post just on this hormone, so make sure to check it out! 

Possible signs of low levels

Feeling dizzy, inflammation, muscle fatigue, rapid weight loss or weight gain, low blood pressure

Possible signs of high levels

Unexpected weight gain, high blood pressure, muscle fatigue, increased mood swings, brain fog, impaired thyroid function

What you can naturally do to optimize your levels:

Exercise

Exercise does temporarily increase cortisol levels, but should go back to ‘regular’ levels once the training stimulus is over. Because your body adapts to those regular spikes through regular training, it will become more efficient in dealing with these ‘stress’ situations. BUT an excess of accumulated stress, including ALL stressors (training, work, emotional…) can lead to negative implications on the regulating HPA axis, possibly leading to an overproduction of cortisol. Overtraining used to be a more common theme among endurance athletes, but nowadays is often seen in high intensity trend sports (like CrossFit, Orange Theory and the like), because of the higher stress response to the training stimulus. After the 8-12 month newbie gains and weight loss many athletes start feeling like they can’t push into that 5th gear anymore like they are losing lean muscle and gaining more body fat, constantly feeling tired and exhausted. These could be signs that it is time to reduce overall stress and that includes reducing training stress. This could mean reducing your HIIT training from 5 to 2 times per week, adding in lower intensity resistance training and potentially low intensity steady state cardio as well as including more stress lowering activities like going for a leisurely walk, taking a yoga class etc.

Sleep

When we are chronically stressed it is highly likely that our sleep isn’t optimal either. Cortisol might not be dropping down at bedtime and therefore we don’t produce melatonin the hormone that sends us to sleep, people are often what we call ‘tired and wired’ – sluggish during the day and can’t go to sleep at night. When trying to improve cortisol regulation focusing on sleep is one of the best things you can do. Helpful practices are: trying to go to bed and get up at the same time every day (aiming for 7+ hours of sleep), putting away electronics at least 30 minutes before bed, wearing blue light blockers especially in the evening, establishing a bedtime routine to help your body get into sleep mode, going out into sunlight 30 minutes within waking up or using light therapy, avoiding caffeine in the afternoon…

Stress

Our modern day lives usually mean constant go-go-go. From the moment we wake up we are available on our phones, we have tight deadlines at work, we go from one obligation to another, which can lead to chronically elevated cortisol levels. In order to help keep cortisol down you can implement a few simple practices like putting your phone in flight mode from a certain time onwards and not looking at it first thing in the morning, going for a 5-10 minute easy stroll after your main meals to help with digestion but also to get a break and have some time to yourself, going out in nature regularly (even if it’s just for a quick lunch break), doing deep belly breathing exercises when you are feeling particularly stressed or just a few times throughout the day and of course learning to say no when it comes to unnecessary commitments :).

Nutrition

→ Consuming lots of processed foods can cause a spike in blood sugar levels and throw off cortisol’s efforts to regulate those. Skipping meals altogether can do the same. Because of that it is recommended to eat a diet with 80-90% whole foods, high in fibre and micronutrients, as well as eating in intervals that suit you as an individual to avoid blood sugar crashes.

→ When it comes to exercise nutrition, if you are an individual whose cortisol levels are almost too high before training consuming a simple carb before training can help bring your cortisol levels down to the right level. On the other hand if you are someone who needs to get amped up these carbs would be better implemented halfway and/or at the end of your work out to help you calm down. To find out where your personality fits in with high or low cortisol levels before training head over to our blog on neurotyping.

→ If you are a highly stressed individual whose cortisol is high already, avoiding or at least moderating caffeinated drinks is very important, particularly from the early afternoon onward. Caffeine also triggers a stress response and would only add to your adrenals firing too high.

→ Also, excess body fat levels have been shown to lead to an increase in cortisol production and conversely high cortisol means more fat is being stored (as it believes to be in fight or flight mode and proper fuel utilization in not on the forefront of the body’s mind), particularly around the midsection in the body’s effort to protect its organs.

→ Short term, alcohol reduces cortisol production, hence why it has a calming effect. However, frequent long term consumption can lead to an impaired immune system. So keep your alcohol consumption to a not so frequent, moderate basis.

Environment

As one of the few hormones cortisol has not shown a direct negative impact from environmental toxins, which of course does not mean it is not indirectly affected by the negative impact they have on thyroid and sex hormones.

Insulin

Testing Blood Glucose Levels is a Common Practice to Learn More About Personal Insulin Sensitivity/Levels
Testing Blood Glucose Levels is a Common Practice to Learn More About Personal Insulin Sensitivity/Levels
What is it and what does it do?

Insulin is produced by the pancreas and is the hormone with the biggest impact on all other hormones. It enables the body to use sugar in the form of glucose (mostly from carbs), which through various processes, gives our bodies energy or is being stored for later on. In healthy individuals, insulin regulates our blood sugar levels by signaling cells to uptake glucose from the bloodstream. When liver and muscle cells are full of glucose, it is insulin that signals our body to store the remainder in our fat cells. 

Insulin has many more functions, for example improving memory and brain function.

Possible signs of low blood sugar levels

Ideally, after periods of not eating (for example in the morning) our insulin levels should be low, insulin should really only be elevated after we ate, since insulin is what helps bring the energy from food into our cells. Other than that insulin should be low, or else it could be a sign of hyperinsulinemia. Other signs could be feeling nervous or anxious, fainting, feeling nauseous, feeling tired, blurred vision, headaches

Possible signs of high blood sugar levels

These symptoms could indicate insulin resistance or hyperinsulinemia:

High blood pressure, type 2 diabetes, pre-diabetes, skin tags, weight gain, elevated triglyceride levels and uric acid levels

What you can naturally do to optimize your levels:

Exercise

Exercise can improve the body’s ability to manage blood sugar levels, but OVER-exercising or engaging in high intensity exercise can cause a sudden spike in blood sugar levels and therefore triggers a bigger demand for insulin. There is no way of telling exactly what dose of exercise is right for whom, but regular movement in moderation is generally beneficial for insulin regulation.

Sleep

Lack of sleep has been shown to increase cortisol production and decrease glucose tolerance, which somewhat resembles insulin resistance. This in turn means elevated blood sugar levels and that can prevent us from getting into REM sleep, so it kind of turns into a vicious cycle. Giving yourself 8 hours of sleep opportunity each night and creating a proper sleep hygiene are two things you can do in order to avoid getting into this vicious cycle or can help you get out of it.

Stress

When we are stressed (physically or mentally) our demand for energy and our blood sugar levels go up to create energy for our stress response, which means insulin goes up. Therefore managing stress is the best thing we can do to keep our blood sugar levels balanced.

Nutrition

→ Simple carbs can easily spike your blood sugar levels and lead to a higher insulin production, because they are faster digested and absorbed than fibrous carbs and protein and fats. Because of this a diet focused on mostly whole foods is recommended.

→ Meal timing and the macro ratio of each meal should also be considered when trying to avoid unnecessary insulin spikes throughout the day. Meaning, if you are someone who trains in the afternoon, a breakfast containing healthy fats and protein is most likely going to keep your energy levels steadier throughout the day than a sugary breakfast that causes a sudden spike and drop in blood sugar levels. Around training times however, spiking insulin production can be a desired effect in order to bring cortisol down, which stands in an inverse relationship with insulin.

→ Excess fat around our organs secrets a particular protein which has been shown to increase insulin resistance and is a risk factor for type 2 diabetes. Keeping body fat levels at a “healthy” range is important in balancing insulin levels.

Environment

Insulin resistance is a precursor for diabetes and obesity and environmental toxins are a huge contributor to that. They increase inflammation in our body and impact our thyroid function, which means the metabolism of glucose gets disrupted also and therefore our blood sugar levels impeded.

Thyroid Hormones – T3 and T4

“The thyroid is a small, butterfly-shaped gland that lives just below your larynx.”

[When you’re done reading this, I’d highly suggest checking out “The Definitive Guide TO Thyroid Health” – you can read the blog and listen to the podcast, to become an expert on the Thyroid!]

What is it and what does it do?

T3 and T4, which are distributed from the thyroid gland, help regulate the body’s metabolism by increasing or decreasing the cell’s energy consumption. The HPT-axis enables the body to manage the thyroid gland by sending Thyroid Stimulating Hormone (TSH) as a messenger from pituitary to thyroid gland to stimulate T3 and T4 production.

In some way, shape or form thyroid hormones are involved in almost all functions within the body, from breathing over digestion and body temperature to regulating sex hormones, or body fat levels and helping with detoxification.

Possible signs of low levels (HYPOthyroid)

Hair loss, irregular menstrual cycles, weight gain, muscle cramps fatigue, easily aggravated, inability to go to the bathroom…

Possible signs of high levels

Hair loss, irregular menstrual cycles, weight gain and weight loss, moodiness, fatigue, hunger swings, elevated blood sugar, inability to sleep or tolerate heat, diarrhea, fertility issues…

What you can naturally do to optimize your levels:

Exercise

In addition to simply being beneficial for maintaining healthy body weight levels, exercise will increase circulating T3 and T4 and TSH and increase overall metabolic rate and therefore particularly benefit someone with Hypothyroid levels. However, over-exercising and especially excess high intensity-based exercise or long distance running can negatively affect proper functioning of the thyroid. Switching to a moderate approach with and emphasis on lower intensity resistance training and some stress-lowering activities like walking, yoga and low intensity steady state cardio are often more advisable.

Sleep

Lack of sleep can cause thyroid hormone imbalances and that again can cause another night of disrupted sleep often causing a vicious cycle. This is because insufficient sleep results in increased TSH production and that can make it hard to fall and stay asleep, no matter how tired we are physically. So in order to get out or stay out of this cycle, giving the body at least 8 hours of sleep opportunity and practicing good sleep hygiene is one of the best things you can do.

Stress

Chronic stress is what has the biggest impact on thyroid hormones, even though all stress has an impact on the function of the HPA axis, which is where thyroid hormone regulation starts. Stress can induce ‘Hypothyroidism’, because our body suddenly prefers to focus on cortisol production (do deal with all the stress) rather than TSH (the messenger) production. The stressors (mental, physical, work…) have to be minimized in order for levels to go back to normal. Sometimes the return to ‘normal’ can take months, even if all necessary measures have been taken.

Nutrition

→ Excess body fat  levels can contribute to blood sugar disregulation and with that inhibit the thyroid from functioning properly, often bringing out auto-immune disorders as well. But that doesn’t mean that thyroid issues only arise in overweight or obese people. 

→ A diet balanced well in protein, carbs and fats is the best thing you can do for thyroid health. Exact ratios will vary from person to person, but restricting either one of those macros is usually not advised for optimal thyroid health (meaning extra low fat or low carb diets are probably not ideal) because carbs and protein is needed for the conversion from T4 to T3 and fats are involved in all hormone production. Most people with thyroid dysfunction benefit from avoiding  gluten and conventional dairy, as these can often trigger an autoimmune response in the body.

→ Many studies have  shown the negative impact of alcohol on the HPA axis and that it can inhibit the production of thyroid hormones, because less TSH is being produced. And once again, alcohol can ‘preoccupy’ the liver and result in excess hormones not being cleared out of the body and being recirculated instead, causing imbalances. 

Environment

Environmental toxins play a huge role in proper thyroid function. Over the course of years and months these accumulate in the body and in our glands, which can trigger thyroid tissue breakdown, because some of these toxins bind to our thyroid receptors or within the gland they can cause inflammation.

As mentioned, there are many many more hormones that would be worth discussing, such as 

→ Progesterone, the hormone that balances out estrogen and makes sure the female body is set for a healthy pregnancy, but also helps many things like balancing balancing blood sugar levels, acts as a natural antidepressant and allows the body to use fat as an energy source (btw if you are on hormonal birth control, you don’t make any progesterone, just FYI).

→ DHEA, the building block for estrogens, counter-balancing hormone for cortisol, that is also low when there is a chronic HPA Axis Dysfunction.

→ Melatonin, which helps regulate sleep by synchronizing our circadian rhythm and is a powerful antioxidant, counter-regulatory to cortisol, meaning if cortisol is high in the evening it is harder to fall asleep or melatonin is too high in the morning it is harder to wake up.

→ Leptin and Ghrelin, our hunger and satiety hormones.

Jeremiah in the gym
Boom Boom Performance Client, Jeremiah, after his photo-shoot prep

Now you might be thinking, well that’s all good, but don’t genetics play a huge role in all of that also?

Truth is that how we live, what we eat, how we sleep, our environment, training and social surrounding has a huge impact on our genetic makeup, because it determines how our genes are read by our cells, what and what proteins are synthesized, which ultimately means what biological functions are happening so that we can live and thrive. 

According to epigeneologist Dr. Carlos Orozco (BSc, MSc, ND, MD, PhD, FPAMS) only about 2% of the processes that happen within our bodies is determined by our genetic makeup, the rest is determined by how we live!

That means – ALWAYS try to balance your hormones through nutritional and lifestyle challenges first. There certainly is an application for hormone replacement therapies, supplements and other medication, but the reality is that many people would not need those if they addressed the root causes first.

A Summary on practical tips you can implement to optimize your hormones:

Sleep

→ Aim for 7+ hours of sleep every night.

→ Go to bed at the same time and get up at the same time every day, to optimize your circadian rhythm and therefore sleep quality.

→ Reduce exposure to electronics, particularly before bedtime (at least 30 minutes prior) and wear blue light blockers.

→ No caffeine after 2pm.

→ Try to get out of shift work if possible.

Nutrition

→ Eat at or above maintenance calories for at least ⅔ of the year.

→ Eat a diet balanced well in protein, carbs (for most people that is at least 100g) and fats (about 0.3x bodyweight in pound minimum) and avoid very low carb or very low fat diets for most of the year.

→ Minimize refined sugars and processed foods. 80-90% of your food should be good quality whole foods. 

→ Eat ample amounts of fruits and vegetables (1-2 servings of fruit and 2-3 servings of vegetables, particularly dark leafy greens and cruciferous vegetables, er day). Buy organic and grass-fed when advised (see the EWG recommended list below).

→ For your fat sources focus on healthy fats such as good quality meats and fish, eggs, nuts, seeds, avocado and avoid GMO foods. Consider if going gluten or dairy free could help in your particular case.

Stress

→ Get rid of unnecessary stressors learn to say ‘no’ to things, delegate tasks, set yourself boundaries (for example no phone time before 7am and after 7pm), surround yourself with positive people and build strong social connections

→ Schedule in down-time, like watching a movie, going out with friends, date night with your partner, a coffee date, social outings like this have shown numerous mental benefits that help bring the sympathetic nervous system, and therefore cortisol, down.

→ Actively practice relaxation techniques like meditation, deep belly breathing, visualization exercises, journaling, religious practices, taking a bath, treating yourself to a massage… Find something that you learn to enjoy and that works for you!

Training

→ Engage in regular physical activity.

→ Consider why you are training (longevity, aesthetics, performance) and adapt your training intensity and frequency accordingly. If you are not going to the CrossFit games any time soon and you just want to look good, leaving it all on the gym floor 6 days a week may not be the way to go.

→ In most cases low – moderate intense resistance training + lower intensity cardio is advisable and more beneficial.

→ Potentially include parasympathetic activities like going for walks regularly or yoga.

Environmental Toxins

→ Minimize pesticide exposure: Refer to the Environmental Working Group’s list of the 12 foods that are laden with pesticides and therefore worth buying organic (called ‘the Dirty Dozen ) and also to their list of foods that are not worth buying organic (called ‘the EWG Clean 15).

→ Minimize plastic exposure: Easier said than done in our modern society, but the kitchen is a good place to start. Swap plastic containers for glass ones. Transfer vegetables and fruit bagged in plastic to a glass container, swap plastic baggies and wraps for paper or glass, use a stainless steel reusable coffee mug instead of the plastic ones, glass bottles instead of plastic ones…

→ Minimize paraben exposure: parabens are mostly present in skin care and cleaning products. Most conventional products DO contain parabens, therefore it pays off to specifically look for certified organic products or at least products that state they are paraben free.

→ Drinking filtered water and installing a filter in your shower head or taps can be another measure to reduce endocrine disrupting chemicals in your environment.

Nevertheless, we do not live in a bubble (and neither should you), so sometimes overthinking these things only adds extra stress. Stick to the basics first and foremost. Get your sleep. Eat your whole foods. Get some movement, but not too much. Manage your stress well. 


Sources

https://ncicertifications.com/hormone-specialist/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4445839/

https://academic.oup.com/sleep/article/30/4/427/2708195

https://www.scribd.com/document/305120878/Epigenetics

 

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Written by
Lisa Franz

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

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

Daily Dose
[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
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
How To Create The Best Training Atmosphere
Training
How To Create The Best Training Atmosphere

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

Training
LEAVE A LEGACY, LIVE FOREVER.
Coaching
LEAVE A LEGACY, LIVE FOREVER.

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

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

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

Nutrition
[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
Contagious Inspiration
Coaching
Contagious Inspiration

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

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

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

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

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

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

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

Lifestyle
Nutrient Timing (What The Science Actually Tells Us)
Nutrition
Nutrient Timing (What The Science Actually Tells Us)

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

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

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

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

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

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

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

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

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

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

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

Nutrition
[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
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 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
3 Reasons You NEED Mobility To Lose More Fat
Training
3 Reasons You NEED Mobility To Lose More Fat

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Daily Dose
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
What Motivates You?
Lifestyle
What Motivates You?

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Nutrition
[Daily Dose] 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
What To Do After The CrossFit Open
Coaching
What To Do After The CrossFit Open

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

Coaching
The Ultimate Protein Guide
guides
The Ultimate Protein Guide

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

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

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

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

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

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

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

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

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

Daily Dose
"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
Do Macro-Based Diets Actually Work? (The What, Why, & How of IIFYM)
Nutrition
Do Macro-Based Diets Actually Work? (The What, Why, & How of IIFYM)

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

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

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

Training
7 Most Frequently Asked Nutrition Questions
Nutrition
7 Most Frequently Asked Nutrition Questions

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

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

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

Nutrition
[Daily Dose] 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] 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
Training To Failure (Yes or No?) and New Year Resolutions (How To Not Fail) – February Research Review
Science
Training To Failure (Yes or No?) and New Year Resolutions (How To Not Fail) – February Research Review

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

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

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

Daily Dose
"The Begging Bowl"
Lifestyle
"The Begging Bowl"

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

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

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

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

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

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

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

Daily Dose
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
[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
Boom Boom’s Excellent Adventure: Episode 1
Coaching
Boom Boom’s Excellent Adventure: Episode 1

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

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

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

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

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

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

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

Daily Dose
[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
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
[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
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
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
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
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
[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
[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
The ABSOLUTE Best Way To Burn Fat
Training
The ABSOLUTE Best Way To Burn Fat

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

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

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

guides
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
[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 G-Flux Theory: Eat More, Move More, Burn More…?
Nutrition
The G-Flux Theory: Eat More, Move More, Burn More…?

Our bodies are remarkable at adapting to different stimuli that we can then manipulate to…

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

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

Lifestyle
[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
3 Step Checklist to Supplementation
Nutrition
3 Step Checklist to Supplementation

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

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

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

Daily Dose
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
How To Properly Warm Up, For Strength Training
Training
How To Properly Warm Up, For Strength Training

Warming up for a strength training session is often a boring, yet unbelievably critical, task…

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

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

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

You should love how you look! I saw a picture that was taken of me…

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

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

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

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

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

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

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

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

Nutrition
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
Training Under The Influence
Training
Training Under The Influence

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

Training
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
The 10 Diet Commandments
Nutrition
The 10 Diet Commandments

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

Nutrition
The Secret To Success
Coaching
The Secret To Success

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

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

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

Daily Dose
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
My Diet Story. The Good, The Bad, The Ugly…
Nutrition
My Diet Story. The Good, The Bad, The Ugly…

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

Nutrition
Top 7 Nutrition Mistakes CrossFit Athletes Make
Nutrition
Top 7 Nutrition Mistakes CrossFit Athletes Make

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

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

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

Daily Dose
Never Give Up
Lifestyle
Never Give Up

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

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

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

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

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

Daily Dose
[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
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
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
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 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 Not-So-Obvious Ways To Break Plateaus
Nutrition
7 Not-So-Obvious Ways To Break Plateaus

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

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

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

Nutrition
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
[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
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
Top 3 Most Under-Rated Supplements
Nutrition
Top 3 Most Under-Rated Supplements

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

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

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

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

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

Daily Dose
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
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
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
Consistency
Lifestyle
Consistency

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Nutrition
Nutrition

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

Nutrition
[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
[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
10 Ways To Kill Cravings
Nutrition
10 Ways To Kill Cravings

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

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

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

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

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

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

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

Nutrition
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
KAIZEN
Lifestyle
KAIZEN

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

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

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

Training
[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
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
[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
The Ultimate Kettlebell Workout Guide
guides
The Ultimate Kettlebell Workout Guide

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

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

How To Track Macros When Eating At Restaurants In this article, I’m going to show…

guides
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
Fit over 40
Lifestyle
Fit over 40

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

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

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

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

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

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

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

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

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

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

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

Lifestyle
[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] Why you hate Monday.
Daily Dose
[Daily Dose] Why you hate Monday.

Why you hate Monday. Hating Monday is a sign that you have a lack of…

Daily Dose
‘Cheat Meals’, Refeeds & Diet-Breaks – What Actually Works
Nutrition
‘Cheat Meals’, Refeeds & Diet-Breaks – What Actually Works

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

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

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

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

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

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

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

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

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

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

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

Nutrition
Intermittent Fasting
Nutrition
Intermittent Fasting

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

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

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

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

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

Daily Dose
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] 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
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
[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
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
Your Diets Effect on Hormones & How To Benefit From Them
Nutrition
Your Diets Effect on Hormones & How To Benefit From Them

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

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

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

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

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

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

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

Hormones
How To 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
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
What SHOULD & SHOULDN’T Run Through Your Mind, On Your Death Bed
Lifestyle
What SHOULD & SHOULDN’T Run Through Your Mind, On Your Death Bed

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

Lifestyle
The 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
Second podcast
Coaching
Second podcast
Coaching
[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
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
Research Round Up (Refeeds, BCAA’s, and Energy Expenditure)
Nutrition
Research Round Up (Refeeds, BCAA’s, and Energy Expenditure)

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

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

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

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

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

Nutrition
The Truth About Gluten
Nutrition
The Truth About Gluten

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

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

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

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

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

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

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

Daily Dose
[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
Food Wars!
Nutrition
Food Wars!

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

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

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

Training
[Daily Dose] ACTION > motivation
Daily Dose
[Daily Dose] ACTION > motivation

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

Daily Dose