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

March 7, 2021
Written by Brandon Roberts, PhD

20 Minute Read

Key takeaways

1

A meta-analysis is a statistical analysis that combines the results of multiple scientific studies. The first study in todays article uses this and allows us to extract the information based on MANY research studies, rather than a single piece of literature.

2

If you have problems with DOMS, it might be worth trying heat or cold post-exercise. I would opt for heat therapy, such as a warm pack for a few hours, rather than something cold like an ice bath, especially if your focus is on hypertrophy. 

3

Fasting can extend lifespan in bacteria, yeast, worms, and mice.  We’re not so sure about the effects in humans because we live much longer than most animals.

*Note from Brandon: if you want to learn how to interpret research go read each study before reading the breakdown below, take notes, then compare your interpretation to mine. 

[Rather listen to this Research Review? No problem, use the player below or tune in where-ever podcasts are available!]

Study #1 

Title: Heat and cold therapy reduce pain in patients with delayed onset muscle soreness: A systematic review and meta-analysis of 32 randomized controlled trials

Question: Does heat or cold therapy reduce DOMS?

Why

Delayed onset muscle soreness (DOMS) is the feeling of pain or discomfort in your muscles after a workout. It mostly occurs after unaccustomed exercise, and normally increases in intensity in the first 24 hours after exercise, peaks from 24 to 72 hours, then subsides in a few days. I wrote my first article about DOMS roughly five years ago, and a lot of data has been published since then. The current hypothesis is that microtrauma and subsequent inflammation inside the muscle causes DOMS. 

That’s well and good. How do we make the pain stop? That’s the important question. To alleviate the symptoms of DOMS, some reach for non-steroidal anti-inflammatory drugs, which we covered in a previous research review. That could be detrimental if done for too long at high dosages. Others may try stretching, but according to a Cochrane Review (gold standard) the evidence from randomized studies suggests that stretching before, after, or before and after exercise, does not reduce DOMS in healthy adults. Another option is transcutaneous electrical nerve stimulation (TENS), but that doesn’t seem to work either.

The current study is a systematic review and meta-analysis. I don’t usually cover these in my research reviews, but they serve as a good overview for a body of literature if it is large enough. The purpose of this study was to review and meta-analyze Randomized Controlled Trials (RCTs) that evaluate the effect of heat and cold therapy for the treatment of DOMS. In addition, the authors wanted to identify the most effective method to help patients with DOMS.

Who

A total of 32 RCTs involving 1098 participants were included in the analysis. The average age wasn’t directly reported, but most studies had participants in the 20-30 age range, with one study with participants who were 70-80 years old. 

Study Details

The study was pre-registered on PROSPERO. The outcomes in the pre-registration match those reported in the study, so the authors didn’t pull any fast ones. 

At least one outcome measure of muscle soreness and/or muscle damage were reported in all of the studies. DOMS was measured by pain score of a visual analogue scale (VAS), a muscle soreness questionnaire, a Likert scale or a modified Talag scale. Only outcome variables measured at the baseline (pre-exercise) and post exercise were included. 

Types of cold and heat therapy included cold or hot packs, cold water immersion, cold therapy, infrared radiation, and ice massage. There were a lot of different components going on here. That doesn’t bode well. 

Likert scales are a standard outcome science. The scale is named after Renis Likert (1903–1981). A Likert scale is generally a five or seven point scale that ranges from “strongly disagree” to “strongly agree”. You’ve probably seen these before. 

A visual analog scale (VAS) is a tool used to help a person rate the intensity of certain sensations and feelings, in this case as pain. The scale for pain is a straight line with one end meaning no pain and the other end meaning extreme pain. A patient marks a point on the line that matches the amount of pain he or she feels. It’s then measured, usually in millimeters, to compare groups. The Talag scale is similar to a VAS scale.

Results

Overall, there were 22 studies analyzed for the effects of cold therapy on DOMS. The authors split them into two categories: ≤24 hours and >24 hours. The figure below is a forest plot, comparing cold therapy versus control. Each horizontal line on a forest plot represents a separate study being analyzed, with the name of the study on the far left and the mean difference on the far right. The green dot on the horizontal line is the mean. If a line crosses the 0 axis, it does not have an effect. If you want a full tutorial on how to interpret these graphs click here.

Figure 1. Forest Plot of Studies that compared cold therapy to control ≤24 hours post-exercise. 

In the ≤24 hours analysis there was a significant effect favoring cold therapy. This is visualized by the black diamond at the bottom, and if we look at the bottom left we see that p < .05 so the effect is significant. This effect was mostly driven by four studies: Bailey et al., 2007; Barber et al., 2020; Doeringer et al., 2018; and Petrofsky et al., 2015. Keep those in mind for later. We’ll look at why they might have such a strong effect when the others don’t. Let’s look at >24 hours next. 

Figure 2. Forest Plot of Studies that compared cold therapy to control >24 hours post-exercise. 

As we can see, there are a few strong studies pulling in opposite directions, but most studies cross the 0 point on the axis, which means they are not significantly different. The two studies on opposite ends of the spectrum are Petrofsky et al., 2015 and Higgins 2013. We’re definitely going to take a closer look at the Petrofsky study now. 

Moving to the heat therapy forest plot we see a significant effect for both heat applied ≤24 hours and >24 hours post-exercise. The ≤24h data is a little more convincing here. There is a slight concern with the same author having such strong effects (Petrofsky again). 

Figure 3. Forest Plot of Studies that compared heat therapy therapy to control  ≤24 hours and >24 hours post-exercise hours post-exercise.

Now, what if we compare the two therapies? The authors did that and found that there was no significant difference. However, only 5 studies were able to be included. 

 

Figure 4. Forest Plot of Studies Comparing Cold vs Heat Therapy.

Author’s Answer

“The present evidence suggested that both heat and cold therapy may facilitate recovery and alleviate pain of DOMS patients effectively within the first hour after exercise. The results also demonstrated that cold treatment can lower the level of pain within 24 hours after exercise, while hyperthermia has an effective impact on reducing pain within 24 and more than 24 hours post-exercise.”

My Answer

The authors got it right based on their analysis of the data. They found that cold treatment and heat therapy work, especially if given within 24 hours. Neither one works better than the other although there weren’t many studies that compared them directly. These results don’t tell us too much though. We have no idea how to apply the cold or heat. Nor do we know how long to apply it for. We just know that it probably needs to happen on the first day after exercise to have the best effect. 

The rationale for using heat therapy is that it stimulates blood flow and metabolism in the muscle. Furthermore, it can facilitate special molecular events like mitochondrial biogenesis and heat shock proteins. It activates calcium channels in nerve and skin cells, allowing an influx of calcium into the tissue. Calcium then inactivates pain receptors. Heat also increases the basal metabolic rate in tissue, which promotes healing. Hot water immersion, hot pack and ultrasound are all methods of heat therapy that have been widely used. All three of these were included in the meta-analysis. 

The purpose of using cold therapy is to reduce swelling and slow the metabolism so that chances of injury are reduced. Cold also reduces pain by slowing down the never conduction speed. Ice packs, cold water immersion (CWI) and cryotherapy are all methods of cold therapy after exercise. Ice packs affect the muscle by decreasing the intramuscular temperature, thus decreasing the levels of metabolites in the tissue. On the other hand, CWI and cryotherapy decrease core temperature while also decreasing intramuscular temperature. Cryotherapy is the most recent of the post-exercise techniques to be introduced and involves exposure to extremely cold temperature  (−148°F) for only a few minutes. The theory is these extreme temperatures will stimulate the sympathetic nervous system, which will reduce muscle metabolism, microcirculation and nerve velocity, thus leading to a change in cytokines and cell signaling. 

A number of studies have confirmed that both heat and cold therapy have the effects of alleviating DOMS.  One of the studies that sticks out in this meta-analysis is Petrofsky et al., 2015. The authors recruited a hundred subjects to do bodyweight squats for 5 minutes at the speed of 1 squat every 3 seconds. They rested for a few minutes, then did two more sets. I’m not sure about you, but that’s not really a workout I’m going to do. To add, these participants were untrained and had no training in squats. It does provide a decent proof of concept though. The groups were (a) control, (b) cold pack immediately after exercise, (c) cold packs applied 24 hours after exercise, (d) heat packs applied immediately after exercise, and (e) heat packs applied 24 hours after exercise. For cold wraps they used ThermaCare cold wraps directly on the skin for 20 minutes, and for heat treatment, they used ThermaCare heat wraps applied for 8 hours to standardize the heat and cold application. The authors found that cold therapy was slightly favored over heat therapy (see figure with comparison in meta-analysis) and was best if applied immediately post-training. 

Another study strongly affecting the analysis [Figure 1] was Doeringer et al. The goal of this study was to assess the impact of CWI on post-exercise recovery in athletes, by evaluating pain perception and muscle performance measurements including strength, power, flexibility, agility, and speed. CWI consisted of immersing their entire lower body to the pelvis in a 70-gallon rubber tub for 15 minutes. The water was consistent at 50°F (10 °C) for each subject. The authors found that strength increased, agility improved, and pain/soreness was reduced in the groups that were exposed to CWI immediately following exercise. However, flexibility, power, and speed were unaffected by CWI. 

The two studies above are perfect examples of how cold therapy can work, but using completely different methods. It would be much easier to apply an ice pack for 20 minutes than immerse yourself in a cold tub after training. This leads us to an important point. Not all meta-analyses are good. That’s because they need similar studies for a proper analysis. The main issue with this analysis is they combined too many dissimilar studies. In fact, I’m not sure this study does more than point us in the direction of other important studies we can analyze that show strong benefits with clear methods. 

How can we apply this?

If you have problems with DOMS, it might be worth trying heat or cold post-exercise. I would opt for heat therapy, such as a warm pack for a few hours, rather than something cold like an ice bath, especially if your focus is on hypertrophy

What’s next?

There are a few scientists who are focusing on this line of research extremely well, such as Petrofsky. I think redoing this analysis with more stringent criteria would be a good next step. 

Study #2

Title: Observational Study of Lipid Profile and C-Reactive Protein after a Seven-Day Fast

Question: How does a one week fast affect health?

Why

If you look around the internet you can probably find information on fasting. There are claims that it can help everything from cognition to autophagy. Some of these claims are based on evidence in healthy, obese, and even people with diseases like cancer or diabetes. So, it must be good for us, right? In this research review I will walk you through the science behind fasting using a recent study that was published. We’ll start with the question you should always focus on in the fitness world – is it safe? Then, we’ll weave through the literature to see what exactly happens during fasting, and then compare it to some other dieting methods. 

The purpose of the current study was to assess the effects of a one-week periodic fast on selected markers of good health. The primary outcome was the effect on the LDL, assessed before the fasting period then again two months later. The secondary outcome was to assess short-term effect on LDL, measured right after the end of the fast, and its short-term and lasting effect on other blood measurements, clinical parameters and body composition.

Who

41 people who attended the facility were eligible to participate in the study. The participants were, on average, 50 years old. They weighed ~73.5kg and had a BMI of 25.5, which is at the low end of the overweight category. 

Study Details

This study was pre-registered

Data was collected during an observational study in a non-medical fasting center in Switzerland, where the participants fasted for one week and undertook physical activity and stress management (e.g., walking, Pilates, yoga, and painting), under the supervision of naturopaths.

The diet consisted of diluted fruit juices in the morning and vegetable and miso broths in the evening, reaching a maximum total intake of approximately 300 kcal per day. Frequent hydration with water and infusions was recommended. 

Physical activity was light, rarely moderate and voluntary. Some participants underwent colonic irrigation before starting the fast in a distinct health center.

The data for day 1 includes 40 participants.

The data for day 7 includes 39 participants. 

The data for day 60 include 36 participants.

Body composition was measured via bioelectrical impedance (BIA). Blood was analyzed for glucse, cholesterol (HDL/LDL), triglycerides, C-reactive protein and IGF-1. Clinical parameters, such as blood pressure, heart rate, body weight and circumference values were also measured at each timepoint. 

Results

Seven days of fasting significantly reduced fat free mass by 3.84kg, total body water by 2.81kg and did not significantly change fat mass. These results shouldn’t be a huge surprise because the participants are mostly using their glycogen and intramuscular fat stores during the fasting period. If we look farther out, on day 60, all measures had returned to normal, but fat mass decreased by a significant 2.93kg while fat free mass was significantly increased compared to day 1. 

The blood measurements (below) all had significant decreases after 7 days of fasting. Furthermore, at day 60 there was a significant increase compared to baseline for total cholesterol, HDL, and IGF-1. 

Lastly, something that increased substantially after the 7 day fast was c-reactive protein (CRP) and it returned to baseline at day 60. 

The authors do not present data on eating habits and physical activity collected using the questionnaires that were collected. 

Author’s Answer

“LDL did not decrease two months after the start of the fast, but there are four further aspects—three of the D60 results and one of the D7 results—that deserve to be highlighted and warrants further research: (1) the maintenance, albeit partial, of weight loss and decreased BMI, accompanied by a possible improvement of body composition, fosters the possible role of periodic fasting in the management of weight loss; (2) the decrease in heart rate, which may reflect an increase in parasympathetic tone [44], is preserved in the medium term; (3) the increase in HDL, which may be an indication of the medium term cardiovascular preventive properties of fasting, is a result corroborated by already suggested trends [16,25]; (4) the behavior of the lipid profile and CRP during fasting has no definitive explication and seems vary in different types of fasting.”

My Answer

Fasting can extend lifespan in bacteria, yeast, worms, and mice.  We’re not so sure about the effects in humans because we live much longer than most animals.

In humans, depending upon the amount of physical activity, fasting typically results in a ~20% decrease in serum glucose and decreases in muscle and liver glycogen. This is accompanied by a gradual switch to a metabolic mode where fat-derived ketone bodies and free fatty acids are used as energy sources. The metabolic switch typically occurs in the third phase of fasting when glycogen stores in liver cells are depleted and accelerated adipose tissue lipolysis produces increased fatty acids and glycerol. This happens between 12-36 hours after the start of fasting depending on the liver glycogen content at the beginning of the fast, and on the amount of the individual’s energy expenditure/exercise during the fast. 

In 2002, the first guidelines for fasting therapy were published following a conference in Germany and these were recently revised and updated by an expert panel. The most common type of fasting is the Buchinger method, which consists of consuming 250-500kcal usually in the form of liquid (e.g., vegetable juice, broth, and honey) for 5-7 days. If you’re like me then you’re thinking that’s not very intuitive. It’s not fasting at all. It’s  just barely above a very low calorie diets (VLCD).

Fasting can be used constantly, known as prolonged fasting, or intermittently, known as intermittent fasting. When it comes to weight loss, continuous and intermittent fasting seem to have very similar results. For example, one study found that overweight participants who dieted for six months using fasting twice a week (500–600 calories on the fasting days) lost fat, displayed improved insulin sensitivity and reduced blood pressure. Importantly this was not different from the continuous energy restriction group (aka normal dieting).  

There are a few other studies that have used prolonged fasting with some similar outcomes. A study in participants fasting for 7 days with and without metabolic syndrome found that participants lost ~6kg (5% body weight), had decreases in LDL, no changes in HDL, a decrease in triglycerides, and increases in cortisol as well as CRP. Interestingly the fasting enhanced participants’ mood. It was also well tolerated by all participants. Another study found that fasting as a safe and acceptable procedure that may cause short- and mid-term improvement of increased insulin resistance, but people with type 2 diabetes benefit more than those without it.

Inflammatory markers are frequently increased in obese subjects and weight loss through long-term caloric restriction reduces these biomarkers in women

The mechanisms behind the clinical effects of fasting are not fully understood, but autophagy is often cited as a major component in the lay press.  Autophagy is a housekeeping mechanism that cells in our body use to eliminate damaged organelles, misfolded proteins and pathogens.

A major limitation to this study is the lack of nutrition and training information. The authors even state: “.. finally, because the forms in which the participants reported details on eating habits and physical activity have not yet been analyzed, we cannot conclude in which proportion the observed medium-term changes in clinical parameters are due to the fasting week itself vs. possible habits modification engendered by the fasting experience.” This makes us unable to determine what they were doing (or if they actually adhered) to the fasting period. 

How can we apply this?

I chose this study not for its rigor, but for its applicability. This was done at an actual retreat that you can visit. Essentially, this and other data suggest that fasting can be used, without any detriment, as a method to manipulate caloric intake for short periods of time. There is some data indicating it could be used in specific diseases, but more research needs to be done before I’m willing to give a firm conclusion. 

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Written by
Brandon Roberts, PhD

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Gaining – a scary word for most women to hear or even think about, especially…

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

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

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

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

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

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

Nutrition
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
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
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
Fit over 40
Lifestyle
Fit over 40

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

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

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

Nutrition
The 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 10 Principles For Results Based Nutrition [Printable Infographic]
Nutrition
Top 10 Principles For Results Based Nutrition [Printable Infographic]

For a printable version of this, for you to keep, click here .

Nutrition
The Busy Man’s Fit Guide
Nutrition
The Busy Man’s Fit Guide

“You practically live in the gym, Cody. And even when you’re not literally there, you’re…

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

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

Nutrition
How to Intensify Your Workout: 7 Proven Training Techniques
Training
How to Intensify Your Workout: 7 Proven Training Techniques

How to Intensify Your Workout: 7 Proven Training Techniques What happens when you feel your…

Training
[VIDEO] Individualizing Your Calorie Intake
Nutrition
[VIDEO] Individualizing Your Calorie Intake

The key to actually seeing success from a nutrition plan or diet protocol, is individualizing…

Nutrition
How To Change Your Behaviors and Lose More Weight
Nutrition
How To Change Your Behaviors and Lose More Weight

We appear to be going about health and weight loss all wrong. As nutrition coaches,…

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

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

guides
How To Create The Most Effective Full Body Training Program
guides
How To Create The Most Effective Full Body Training Program

Full Body vs. Split Training…? Which is better? This question has been answered by 1,000,000…

guides
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
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
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
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
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
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
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 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
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
Nutrition

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

Nutrition
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
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
[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
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
Boom Boom’s Fat Loss Secrets
Lifestyle
Boom Boom’s Fat Loss Secrets

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

Lifestyle
[Daily Dose] Win The Rest of 2022, By Doing This.
Daily Dose
[Daily Dose] Win The Rest of 2022, By Doing This.

Win The Rest of 2022, By Doing This. I think most people fail to reach…

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
[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
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
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
[VIDEO BLOG] In Defense Of Rigid Meal Plans…
Nutrition
[VIDEO BLOG] In Defense Of Rigid Meal Plans…

Rigid Meal Plans… you know, eating 6 meal s a day out of plastic containers…

Nutrition
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
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
How To Create The Best Training Atmosphere
Training
How To Create The Best Training Atmosphere

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

Training
What 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 Elimination Diet
Nutrition
The Elimination Diet

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

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

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

Nutrition
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
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
[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
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
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 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
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
[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
[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
Cardio vs. Lifting… What’s Better For Fat Loss?
Training
Cardio vs. Lifting… What’s Better For Fat Loss?

Cardio vs. Lifting.  Which is better for fat loss or improved body composition?  As with…

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

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

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

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

Daily Dose
The 10 Diet Commandments
Nutrition
The 10 Diet Commandments

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

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

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

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
Steps to Success
Lifestyle
Steps to Success

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

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

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

Nutrition
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
[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
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
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
[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
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
‘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
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
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
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
"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
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
"Active Recovery" – Burn More Calories & Build More Muscle on Your Rest Days.
Training
"Active Recovery" – Burn More Calories & Build More Muscle on Your Rest Days.

As a reader of my blog, I can assume your goal is to look, perform,…

Training
[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
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
What Motivates You?
Lifestyle
What Motivates You?

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

Lifestyle
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
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 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
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
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
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
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
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
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
My Interview on – ‘The Easy Wins Healthy Lifestyle Podcast’
Nutrition
My Interview on – ‘The Easy Wins Healthy Lifestyle Podcast’

When we talk about “Easy Wins” and “Healthy Lifestyle”… We need to discuss routines and…

Nutrition
The Truth About Gluten
Nutrition
The Truth About Gluten

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

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
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
The Funeral Question
Lifestyle
The Funeral Question

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

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

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

Nutrition
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
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
Never Give Up
Lifestyle
Never Give Up

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

Lifestyle
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
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
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
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
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
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
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
Understanding Your Neurotype (Personality Testing For Individualized Results)
Coaching
Understanding Your Neurotype (Personality Testing For Individualized Results)

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

Coaching
[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
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
Consistency
Lifestyle
Consistency

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

Lifestyle
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
Fast & Efficient Recovery
Training
Fast & Efficient Recovery

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

Training
[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
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
Contagious Inspiration
Coaching
Contagious Inspiration

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

Coaching
[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
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
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
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
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
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
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
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
[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
The Secret To Success
Coaching
The Secret To Success

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

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] 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
Training Under The Influence
Training
Training Under The Influence

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

Training
EPISODE 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] 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
[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
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
Can You Drink Alcohol and Lose Fat?
guides
Can You Drink Alcohol and Lose Fat?

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

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

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

Daily Dose
[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
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
Probiotics and Fermented Foods (Worth The Hype?)
Nutrition
Probiotics and Fermented Foods (Worth The Hype?)

Your gastrointestinal (GI) tract is a complex organ system that digests food from your mouth…

Nutrition
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
Food Wars!
Nutrition
Food Wars!

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

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

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

Nutrition
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
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
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] 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
[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] 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
"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
Should YOU Take a Cheat Meal?!
Nutrition
Should YOU Take a Cheat Meal?!

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

Nutrition
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
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 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
[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
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
[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
[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
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
What Are The Health Benefits To Eating Organ Meat?
Nutrition
What Are The Health Benefits To Eating Organ Meat?

Food fads come and go. An acai bowl one year, hemp hearts the next. Superfoods…

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

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

Nutrition
The 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
[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 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
8 Ways To Instantly Sleep Better
Lifestyle
8 Ways To Instantly Sleep Better

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

Lifestyle
Make Life Awesome
Lifestyle
Make Life Awesome

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

Lifestyle
Boom Boom’s Excellent Adventure: Episode 1
Coaching
Boom Boom’s Excellent Adventure: Episode 1

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

Coaching
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
[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
Pre | Intra | Post – Mastering Your Workout Nutrition
Nutrition
Pre | Intra | Post – Mastering Your Workout Nutrition

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

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

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

Coaching
THE 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
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
6 Reasons You’re Not Getting Results
Nutrition
6 Reasons You’re Not Getting Results

Most of us are doing many little things throughout the day and week that are…

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

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

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

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

guides
[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
[VIDEO BLOG] Losing Stubborn Body Fat
Nutrition
[VIDEO BLOG] Losing Stubborn Body Fat

Stubborn Body Fat – AKA Our Biggest Enemy. You know… Spare tire, love handles, hips,…

Nutrition
[Daily Dose] 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
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
The Simplicity Of Success
Nutrition
The Simplicity Of Success

I’m a trainer at a gym (the best gym in state… just sayin’), I am…

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

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

Science
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
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
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
46 Tips To Build More Muscle
Nutrition
46 Tips To Build More Muscle

1.) Start Explosive. Doing something explosive at the beginning of your workout will fire the…

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

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

Nutrition
[Daily Dose] 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
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
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] 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
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
"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
[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
[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] 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
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
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
[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
Intermittent Fasting
Nutrition
Intermittent Fasting

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

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
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
KAIZEN
Lifestyle
KAIZEN

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

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

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

Lifestyle
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
Maximizing Your Performance During The CrossFit Open
Nutrition
Maximizing Your Performance During The CrossFit Open

Five weeks of serious CrossFit action coming at us as we’re only a month away…

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

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

Nutrition
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
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
Why YOU Are Not Getting Results.
Nutrition
Why YOU Are Not Getting Results.

I think everyone, at least once within his or her training history, has been stuck….

Nutrition
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
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] Fuck mediocrity.
Daily Dose
[Daily Dose] Fuck mediocrity.

Fuck mediocrity. Look around. At each area of your life. Your body. Your mind. Your…

Daily Dose
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
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…