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

December 13, 2021
Written by Brandon Roberts, PhD

21 Min Read

Key takeaways

1

Metabolic adaptation is referred to as “starvation mode” or “metabolic damage” and is often called adaptive thermogenesis in the scientific literature. Some people think it means your metabolism is broken, but that’s not true. In this guide I’m going to explain the basics of metabolic adaptation, then end with a case-study so that you can apply the knowledge you learned to yourself or your clients.

2

When in a deficit, we are reducing our energy expenditure and increasing our drive to eat. This obviously makes it difficult to sustain and adhere to a diet long enough to see meaningful changes in yoru physique; which is why we are actively encouraging people to educate themselves on metabolic adaptation and reverse dieting, BEFORE starting the diet itself!

3

Overall, some scientists show metabolic adaptation only occurs when dieting, while others have found that it can last from one year up to six years in extreme circumstances... this adds another complicated factor into the mix! In this article, we'll explore both potentials and leave you with an understanding on how to make a good judgement on just how long this could impact you specifically.

Metabolic adaptation has many names. It is referred to as “starvation mode” or “metabolic damage” and is often called adaptive thermogenesis in the scientific literature. This makes it difficult to understand what metabolic adaptation actually entails. Some people think it means your metabolism is broken, but that’s not true. In this guide I’m going to explain the basics of metabolic adaptation using a deep-dive into the research, then end with a case-study so that you can apply the knowledge you learned to yourself or your clients. 

What is metabolic adaptation?

To understand something we must first define it. Metabolic adaptation is the difference between expected and observed changes in energy expenditure during weight loss or weight gain. There are a number of factors that contribute to metabolic adaptation, those being: resting metabolic rate or basal metabolic rate (RMR/BMR), the thermic effect of feeding (TEF), exercise activity thermogenesis (EAT), and non-exercise adaptive thermogenesis (NEAT). These four components make up total daily energy expenditure (TDEE). Metabolic adaptation influences some of these components independently.  

Basal metabolic rate and resting metabolic rate are used interchangeably by most people, so we’ll do the same here. There are some nuances between the two, but that isn’t important for now. BMR/RMR is the amount of energy expended by everything in the body at rest, essentially it is the amount of energy we need to maintain weight if we didn’t do any activity. BMR/RMR accounts for the majority of our daily energy expenditure (60-75%). When we lose weight our bodies become smaller, so we require less energy in the resting/basal state, which is one part of metabolic adaptation that occurs during weight loss. We cannot control how our body changes our BMR/RMR with weight loss. There is some individual variability involved too. We can only use exercise and nutrition choices to attenuate the reduction in BMR/RMR so that our body composition changes in an ideal way. For example, high protein diets tend to reduce the loss of lean mass when dieting. This is important because lean mass accounts for a large portion of our BMR/RMR and ~80% of our TDEE. 

The thermic effect of food is the increase in metabolic rate after ingestion of a meal. Evidence suggests that TEF is influenced by macronutrient composition of the mail, meal size, and possibly age and physical activity level. It accounts for 5-10% of TDEE. High protein and higher carbohydrate meals increase TEF more than meals high in fat. When we lose weight we generally eat less, which means that TEF may decrease slightly. However, there isn’t any change in TEF that causes metabolic adaptation more than we would expect by eating less food, so we don’t need to worry about it for now — just make sure you’re eating a high protein diet because protein.

Exercise activity thermogenesis is the energy we expend when we exercise. This could be cardio, resistance training, or high intensity interval training. When trying to lose weight we may increase EAT, and as our body weight decreases we expend less energy for the same workout. Plus, our bodies adapt to exercise to become more mechanically and metabolically efficient so we use less energy. How unfortunate. 

Non-exercise adaptive thermogenesis (NEAT) is the energy we use for everything that is not sleeping, eating, or exercise. NEAT accounts for 10-20% of overall TDEE. NEAT increases with overfeeding and decreases with dieting, and is the largest contributor to metabolic adaptation. In one study, non-resting energy expenditure accounted for a 300 calorie per day decrease after correcting for body weight. In some special cases NEAT can account for up to 30% of TDEE. 

If you want an overview of the molecular mechanisms that drive metabolic adaptation, which include proton leak, brown adipose tissue activation, and hormones, Dr. Trexler provides an excellent analysis here. In our recently published review, we also highlight several mechanisms that explain how metabolic adaptation occurs. Some scientists have assumed that metabolic adaptation is an autoregulatory response explained by the reduced activity of the sympathetic nervous system and low plasma concentrations of T3 and leptin. Others see it as a protective survival mechanism against prolonged periods of caloric restriction, purported to be mediated by decreased leptin concentrations due to decreases in fat mass.

Why does metabolic adaptation occur?

Some scientists have postulated that metabolic adaptation is beneficial in reducing the rate of aging. Others have said metabolic adaptation is a way to reduce the gap between energy intake and expenditure, so further weight loss is prevented and the chance of survival is enhanced. This is great from an evolutionary perspective. We have a biological mechanism that stops us from expending energy we don’t necessarily have, or at least lowering our energy expenditure to help us survive longer. However, when dieting it means we have to fight against our mind and body to lose weight. In fact, it’s been estimated that for every 1 kilogram of weight loss, appetite increases 100 calories per day. So not only are we reducing our energy expenditure when dieting, but we’re increasing our drive to eat. 

Who does metabolic adaptation effect?

Metabolic adaptation affects everyone trying to lose (or gain) weight. However, it affects some people more than others. The theory behind this is called the thrifty gene hypothesis. Essentially, it states that several thousand years ago, environmental pressures and natural selection would favor people who were able to survive long periods of famine when food was scarce. These people are the ones who prevailed and conformed to our genetic heritage, a heritage that when thrown in our modern obesogenic environment leads us to gain weight. This means that those who have a “thrifty” metabolism may have a more adaptive metabolism, which is a bad thing if you’re trying to lose weight. This can be seen in the amount of NEAT people expend. For example, some people can’t stop moving around (fidgeting, high-energy) so they burn a lot more calories than those who don’t move as much. There isn’t a good scientific explanation for why people behave differently, so future research is needed to determine if there is some type of genetic component. Luckily, we can engineer our environments to help us move more using some simple steps like parking far from stores, using the stairs, and having walking meetings/phone calls. Any method to help us move more can help prevent the reduction in NEAT that occurs when dieting. 

When does metabolic adaptation occur?

Metabolic adaptation occurs fairly quickly. Some evidence suggests it starts to occur in as few as 3 days and is a significant contributor to TDEE in three to six weeks. Most of the literature uses percentage of body weight loss when measuring metabolic adaptation. For example, in the famous Leibel et al., (1995) study, 10% body weight loss resulted in ~250 calories of metabolic adaptation. In another study on contestants from The Biggest Loser, losing roughly 40% of body weight resulted in 500 calories of metabolic adaptation. Finally, a study by Nymo et al., (2018) found that 5% body weight loss caused a 75 calorie decrease in RMR, which increased to 125 calories when participants reached 10% weight loss. As I mentioned, there are larger changes in NEAT than RMR, so we have to interpret the Nymo et al., findings with caution when applying them. There is also some data to suggest that metabolic adaptation peaks at 10% weight loss. Part of estimating energy expenditure involves a physical activity factor (RMR * physical activity level = TDEE) so if we aren’t accounting for NEAT in our activity we could be missing a large portion of metabolic adaptation. 

How long does metabolic adaptation last?

There’s a lot of controversy in the literature about how long metabolic adaptation lasts. In one study of calorie and body weight manipulation, 32 nonobese young men participated. They underwent overfeeding (1 week at +50% of energy needs, 4059 ± 52 kcal/day), caloric restriction (3 weeks at −50% of energy needs, 1353 ± 154 kcal/day), and refeeding (2 weeks at +50% of energy needs,  4059 ± 452 kcal/day). Metabolic rate and other components were measured together with body composition as assessed with the use of quantitative magnetic resonance, whole-body MRI, isotope dilution, and nitrogen and fluid balances. During the initial overfeeding period, all participants received a normal mixed diet (15% protein, 50 or 65% carbohydrate, and 35 or 20% fat). All foods were weighed, and energy contents were controlled with the use of regular analyses of duplicate portions. Protein intake was 97 ± 11 g/d (baseline), 146 ± 17 g/d (overfeeding), 49 ± 6 g/d (CR), and 146 ± 17 g/d (refeeding). For compliance, continuous 24-h glucose monitoring was performed with the use of the FreeStyle Navigator device. The results of the study show metabolic adaptation occurs after 1 week and is maintained through 3 weeks of dieting.

Overall, some scientists show metabolic adaptation only occurs when dieting, while others have found that it can last from one year up to six years in extreme circumstances. Early research from the 1990s and 2000s indicated that metabolic adaptation could result in a 300-500 calorie decrease in TDEE. More recent research suggests that this may be an overestimate and 50 – 100 calories per day is likely the range. That’s still a lot over time.

Women walking on treadmill, in laboratory testing metabolic rate
Testing Metabolic Adaptation Requires Recording Data and Biofeedback!

How should metabolic adaptation be estimated?

Equations to predict energy expenditure are not great. In fact, the standard deviation (i.e., variability) around most energy expenditure equations is 200 calories, which is about the same as the changes we see in metabolic adaptation with RMR when dieting. This makes it difficult to know if the difference is due to the equation not being representative of you as a person. In some studies, TDEE is measured using different devices to capture different components. For example, the reason the Leibel et al., (1995) study is so powerful is because it has very good measurements for every TDEE component. On the other hand, some studies only measure BMR/RMR, which misses a huge component of energy expenditure. The longer a study lasts, the harder it is to measure every component. In the Rosenbaum et al., (2008) study, the authors tried to get around this by measuring sex and weight-matched weight-matched subjects in a metabolic ward while receiving a weight-maintaining liquid formula diet of identical composition. Each trio consisted of a subject at usual weight (Initial), a subject maintaining a weight reduction of ≥10% after recent weight loss [5-8 weeks] (Recent Wt Loss) and a subject who had maintained a documented reduction in body weight of >10% for >1 y (Sustained Wt Loss). They found that there was a significant decline in TDEE for people maintaining a reduced body weight, independent of whether that reduced weight has been maintained for weeks or years. The majority of this is due to a reduction in NREE (aka NEAT). 

I created an ultimate TDEE calculator that can help you estimate how many calories you need. However, this is only a starting point. Your TDEE changes as you gain or lose weight, as we’ve seen in the studies linked throughout this blog. 

How do I prevent metabolic adaptation?

You can’t prevent the drop in RMR/BMR from occurring, but you can focus on your NEAT so that it is minimally affected while dieting. This can be done by implementing a daily step count or by adding some extra cardio. There’s also some data to suggest that dieting slower or using diet breaks and refeeds may be beneficial.  

Losses in fat free mass can explain most of the drop in TDEE with dieting, so if you can retain your lean mass you can eat more. This means you need to strength train. A meta-analysis from 1999 on formerly obese subjects found that RMR was 2.9% lower than controls after adjusting for changes in fat mass and FFM, so there is some component that can’t be attenuated. However, within this analysis there was some serious variability. When using an individual subject approach, the formerly obese had ~5.1% lower relative RMR than the controls. 

There are a handful of studies that have attempted to help with weight loss using diet breaks, which are thought to attenuate some of the metabolic adaptation. We’ve previously covered the MATADOR study here, recent refeed studies here, and the ICECAP study here. We’ve also recorded a full diet break roundtable video, with some of the leading experts on diet breaks, which can be seen here.

Gym partners fist bumping
Defending against Metabolic Adaptation takes patience, teamwork, and methodical thinking

Do weight loss-induced changes make it tougher to keep weight off?

If metabolic adaptation persists for long periods (1-6 years) you could see how it would be easier for people to gain weight. Their metabolism would be lower than people of the same weight who had never dieted. There is quite a bit of research that measures the change in adaptive thermogenesis and weight gain over different periods. Most of it finds that metabolic adaptation, when measured in RMR/BMR, does not correlate with weight gain. To speculate some, what I think happens is that people slowly return to their old habits after a diet. They stop eating right and exercising. That’s what makes it tough to keep weight off. We need to engineer our environments to be successful. Basically, manifest that shit. 

A case study on metabolic adaptation and weight loss

A client comes to you wanting to lose weight. He says he wants to lose 20lbs in 6 months, which is surprisingly realistic. He currently weighs 200lbs, so some quick math tells you that he wants to lose 10% body weight. Seeing that number and remembering what you learned from this blog, you know that you can expect some metabolic adaptation along the way.

Here are some stats from the client:

Gender: Male

Age: 45 

Weight: 200lbs

Height: 5’9” 

No exercise 

25% body fat (estimated)

Sedentary lifestyle

Doesn’t track food intake and drinks alcohol regularly (2-4x per week)

You use the ultimate TDEE calculator and choose sedentary as his physical activity level. The equation spits out that his RMR is 1846 kcal and his TDEE is 2215 kcal. Ok, that’s not much wiggle room but let’s see what happens. You guess he’s eating far more than that. After some sharp questions, you’re right. He’s eating roughly 2700 kcals per day. Damn that highly palatable food. 

The first thing you do after you teach him how to track and record macros is set his macronutrient ratios. You choose 2.2 g/kg of protein to make it simple (i.e., 1 gram per pound of bodyweight), since you know this is within the ideal range for maintaining fat free mass. Given his preferences you split the rest of the ~2215 calories with a 60% carbohydrate and 40% fat ratio. This leaves you with a daily intake of 200 grams of protein, 213 grams of carbohydrates, and 62 grams of fat. He swears off drinking for the diet (lucky us). All of these changes actually put him in a modest deficit (500 kcal/day) due to some lifestyle changes. He’s eating a diverse diet of lean meats, fruits, and vegetables so he doesn’t even notice that he’s in a deficit for a while. 

You also remember that to prevent metabolic adaptation you need to add resistance training to further bolster his chance of retaining muscle. You prescribe a standard full body 3x per week split to get started. You don’t want to scare him off too quickly. He complies.

One month passes and he’s lost 5 lbs. That’s a little quicker than we thought, but we know some of the first few pounds are “water weight” or glycogen decreases and some fluid shifts. You notice he’s started not to move as much based on his step count (surprise!). You tell him to keep his step count above 8000 steps per day because NEAT is the largest component of metabolic adaptation and we can’t control his resting metabolic rate. This keeps his weight loss going strong. By the end of month two he’s down 8 lbs. 

He’s now three months into the diet and stalls at 10 lbs of weight loss. He’s starting to get nervous because he thinks he’s plateaued. You decide to introduce a diet break to reverse some of the metabolic adaptation because you know increasing food can rescue most of the metabolic adaptation we’ve seen so far. You calculate his calories for his new estimated maintenance using the ultimate TDEE calculator assuming 5% less body fat, a weight of 190lbs, but still sedentary activity since we didn’t add in any direct cardio yet. It spits out a TDEE of 2128 calories, so you increase his calories to 2300 because even the best TDEE calculators don’t make sense (remember that variability? TDEE is very dynamic). We want to make sure he’s not in a deficit to get the benefits of the diet break. He proceeds with the diet break for two weeks with his weight trickling up half a pound. You tell him that it’s the extra food and not an increase in body weight. He trusts you for now, but is getting skeptical.

You dive back into the diet, this time adding two days of cardio so that he burns an extra 300 calories per week. He also is really enjoying the resistance training so he agrees to a 4-day split. Altogether he’s burning an extra 400 calories per week when you lower his calories back to 2215 with the same macronutrient ratios. 

It’s the end of month four. He’s down 15 lbs with 5 to go. We’re right on track. Now you tell him that we can either decrease his food or add more exercise. He likes food a lot, but hates cardio. You compromise, increasing his daily step count to 12000 steps per day, and increasing his cardio calories to 400 per week (200 kcal per session), then drop his calories to 2000. It works.

It’s the end of month six and he’s hit his 20 lb goal. You’re both ecstatic because you even went a little past the goal and lost 22 lbs. What now? Well, you transition him back to a weight maintenance plan. First, you take out all the cardio but keep the steps high. You want him to move more in life to fight the declines in NEAT that we often see in people who lose weight. He’s gained 1lb in the one week since you stopped cardio, but then remains weight stable for two more. It’s time to add some food. You increase his calories by 100 per week, taking him up to 2200 without any weight gain. You’re both stoked. His hunger and appetite are doing well, but you decide to push him a little farther. You increase his calories to 2300, mostly adding carbohydrates. He’s feeling great in the gym. You then reduce his step count goal to 8-10k per day after two more weeks of weight stability. He gains about a half pound. You pause, nervous to see if the weight gain continues. It doesn’t. You maintain for two more weeks. Still no movement. You decide not to push the calories up more because it’s not worth the risk of gaining weight.

You did it. Good work. 

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Written by
Brandon Roberts, PhD

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Stretching For Hypertrophy {Muscle Growth}: Does it work?
Training
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Training Intensification Tip Part 2: Inter-set Stretching & Stretch Mediated Hypertrophy Intensification techniques, also known…

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

Lifestyle
Understanding Gut Health (How Your Gut Determines Your Health)
Nutrition
Understanding Gut Health (How Your Gut Determines Your Health)

We covered probiotics a few weeks ago, which just barely scratched the surface of gut…

Nutrition
[Daily Dose] Why I’m not losing any weight…
Daily Dose
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Why I’m not losing any weight… This is me being totally transparent… And my nutrition…

Daily Dose
Diet Breaks: Defined and Applied
Hormones
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Today we are going to talk about how you can maximize the effectiveness of your…

Hormones
[Daily Dose] Your Circle Determines Your Growth
Daily Dose
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Your Circle Determines Your Growth If you’re a hip-hop fan, you probably know of Nipsey…

Daily Dose
50 Science-Backed Anti-Aging Strategies For Life Pt.2
Hormones
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There are 4 key parts of health and longevity promotion and today we are discussing…

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

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

Nutrition
Kale: The Nutrient-Packed Green
Micronutrient Index
Kale: The Nutrient-Packed Green

Kale, scientifically known as Brassica oleracea var. acephala,  is a leafy green vegetable that has…

Micronutrient Index
‘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 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
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] 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
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
"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
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
[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
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
[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
[Daily Dose] MJ, Kobe, Tom Brady… You.
Daily Dose
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MJ, Kobe, Tom Brady… You. Full context here – I don’t like watching sports, AT…

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

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

Daily Dose
[Daily Dose] 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 Ultimate Guide To Cardio For Fat Loss
Fat Loss
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Cardio For Fat Loss This article is more than likely the most in-depth AND practically…

Fat Loss
[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] 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
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 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…

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[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
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
Food Wars!
Nutrition
Food Wars!

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

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…

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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
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
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
[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] 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
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
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
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
"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
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,…

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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
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
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…

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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
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
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] “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
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
[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
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
Discovering True Human Optimization [Harsh Reality]
Nutrition
Discovering True Human Optimization [Harsh Reality]

Human Optimization is a word that’s thrown around a lot today. Some say it’s being…

Nutrition
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
The Recovery Guide (What’s Worth Your Time and What’s Not)
Nutrition
The Recovery Guide (What’s Worth Your Time and What’s Not)

Sauna, ice baths, cryotherapy, steam room, massages… with so many ever increasing recovery methods it…

Nutrition
"The Begging Bowl"
Lifestyle
"The Begging Bowl"

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

Lifestyle
What To Do After The CrossFit Open
Coaching
What To Do After The CrossFit Open

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

Coaching
[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
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
[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
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
Why Losing Weight Gets Harder and Harder… [& How To STOP It!]
Lifestyle
Why Losing Weight Gets Harder and Harder… [& How To STOP It!]

The majority of the people I work with, including myself, want to lose body fat….

Lifestyle
Finding Clarity & Presence [Day 2 Resurrection Week]
Lifestyle
Finding Clarity & Presence [Day 2 Resurrection Week]

The second day of the most eye opening week of my life has arrived and…

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

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

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

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

Daily Dose
Take Advantage of Our Personal Trainer App with These 13 Tips
Training
Take Advantage of Our Personal Trainer App with These 13 Tips

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

Training
[Daily Dose] 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
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
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
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
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
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
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
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] 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
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
The Final Chapter…
Lifestyle
The Final Chapter…

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

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

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

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

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

Lifestyle
The 10 Diet Commandments
Nutrition
The 10 Diet Commandments

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

Nutrition
[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
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
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
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
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
Second podcast
Coaching
Second podcast
Coaching
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
How To Count Your Steps For Weight Loss
Science
How To Count Your Steps For Weight Loss

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

Science
How to Create A Fat Loss Meal Plan
Nutrition
How to Create A Fat Loss Meal Plan

First we need to define and differentiate the different kinds of diets you can follow…

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
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
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
[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
Contagious Inspiration
Coaching
Contagious Inspiration

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

Coaching
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
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
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
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
[VIDEO BLOG] What is a refeed day? (NOT a cheat day!)
Nutrition
[VIDEO BLOG] What is a refeed day? (NOT a cheat day!)

Coach: “Alright! Day 1 starts tomorrow! I got your nutrition prescription as well as a guide…

Nutrition
Optimizing Nutrition for Muscle Growth
Nutrition
Optimizing Nutrition for Muscle Growth

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

Nutrition
[Daily Dose] It’s Boring & Un-Sexy… But it WORKS.
Daily Dose
[Daily Dose] It’s Boring & Un-Sexy… But it WORKS.

It’s Boring & Un-Sexy… But it WORKS. Have you ever noticed that the strategies, methods,…

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

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

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

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

guides
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
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
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
7 Reasons You’re Not Losing Weight
Nutrition
7 Reasons You’re Not Losing Weight

I wrote an email for my subscribers the other day called “White Noise”. It went…

Nutrition
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] 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
Cardio 101 (8 Proven Methods To Upgrade Your Conditioning)
Training
Cardio 101 (8 Proven Methods To Upgrade Your Conditioning)

Cardio is something that most of us avoid, some of us hate, and very few…

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

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

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

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

Daily Dose
[Daily Dose] 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
Sleep = Results Part 2
Lifestyle
Sleep = Results Part 2

 So we talked about sleep and why it directly links to your results in the…

Lifestyle
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
"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
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
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
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
6 Reasons You’re Not Getting Results
Nutrition
6 Reasons You’re Not Getting Results

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

Nutrition
The 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
Rate of Perceived Exertion (RPE) vs. Percentage Based Training (PBT)
Science
Rate of Perceived Exertion (RPE) vs. Percentage Based Training (PBT)

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

Science
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
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
[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
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
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
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
Top 3 Micronutrients You Are Missing, Yet Desperately Need
Nutrition
Top 3 Micronutrients You Are Missing, Yet Desperately Need

At some point in time, micronutrients became really uncool to consider as an important part…

Nutrition
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
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
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
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
[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
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
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
5 Strategies To Build Unbreakable Consistency
Lifestyle
5 Strategies To Build Unbreakable Consistency

The Art of Developing Consistency: 5 Strategies To Build Unbreakable Consistency In the pursuit of…

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
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 Much Protein Is Too Much? [What The Research Says]
Nutrition
How Much Protein Is Too Much? [What The Research Says]

I have heard countless times, whether in magazines, from YouTubers, vegans and even health professionals…

Nutrition
Make Life Awesome
Lifestyle
Make Life Awesome

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

Lifestyle
[Daily Dose] 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
[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
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
Top Strategies For Mastering Your Meal Prep
Nutrition
Top Strategies For Mastering Your Meal Prep

When counting macros, consistency is the name of the game! I’m sure you’ve heard nutrition…

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

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

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

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

guides
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
The Essential Guide to Salmon Nutrition and Its Health Advantages
Micronutrient Index
The Essential Guide to Salmon Nutrition and Its Health Advantages

Salmon, known for its rich flavor and nutritional value, holds a significant place in various…

Micronutrient Index
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
Why I Love Weight Watchers…
Nutrition
Why I Love Weight Watchers…

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

Nutrition
EPISODE 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
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
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
Low Calorie Foods That Fill You Up
guides
Low Calorie Foods That Fill You Up

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

guides
[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
Quinoa: The Ancient Super Grain Reborn in Modern Cuisine
Micronutrient Index
Quinoa: The Ancient Super Grain Reborn in Modern Cuisine

Quinoa, an ancient grain originating from the Andean region of South America, has a rich…

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

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

Daily Dose
[Daily Dose] 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
Fit over 40
Lifestyle
Fit over 40

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

Lifestyle
[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
Emotional Intelligence, Positivity, Being Present… Happiness.
Lifestyle
Emotional Intelligence, Positivity, Being Present… Happiness.

    I’ve had many people tell me that I never get mad, I’m always…

Lifestyle
Consistency
Lifestyle
Consistency

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

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

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

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

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

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

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

Training
Is It Healthy To Be A Vegetarian? (Putting Ethics Aside)
Lifestyle
Is It Healthy To Be A Vegetarian? (Putting Ethics Aside)

What is the healthiest way to eat? What is the best way to eat to…

Lifestyle
[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
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
[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
The Definitive Guide To Creatine Monohydrate
guides
The Definitive Guide To Creatine Monohydrate

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

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

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

Training
"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
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] 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
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
[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
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
Resistance. The #1 Thing Holding Us Back.
Coaching
Resistance. The #1 Thing Holding Us Back.

Overcoming resistance is success, period. To achieve a result, we need to overcome resistance. And…

Coaching
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 Truth About Gluten
Nutrition
The Truth About Gluten

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

Nutrition
The 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
Sleep = Results
Lifestyle
Sleep = Results

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

Lifestyle
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
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
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
[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
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
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
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
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
Biofeedback (The Most Important Metrics You’re Not Tracking)
Nutrition
Biofeedback (The Most Important Metrics You’re Not Tracking)

“Biofeedback…? What exactly is that and why should I care about it?” Biofeedback – a…

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

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

Daily Dose
[VIDEO BLOG] Training To Prevent Injuries
Training
[VIDEO BLOG] Training To Prevent Injuries

One of the biggest mistakes I see in the training world with clients… is training,…

Training
[Daily Dose] 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
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
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
Self-Formation: A Transformation Framework
Coaching
Self-Formation: A Transformation Framework

I developed a framework for our fitness and nutrition coaching that takes our clients through…

Coaching
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
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
12 Reasons Strength Training Trumps Cardio
Training