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How To Naturally Boost Your Testosterone Levels

April 26, 2023
Written by Brandon Roberts, PhD

25 Min Read

Key takeaways

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Testosterone is a vital hormone produced primarily in the testes in men and, to a lesser extent, in the ovaries in women. It plays a crucial role in various physiological processes throughout the body. Testosterone is responsible for the development of secondary sexual characteristics during puberty, such as facial and body hair growth, deepening of the voice, and increased muscle mass. Additionally, it influences bone density, fat distribution, and red blood cell production. Testosterone is also essential for maintaining libido, mood, cognitive function, and overall energy levels. 

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There are many things that can influence your testosterone and hormone levels, such as sleep, stress, total daily intake, specific foods, training regime, supplements, and more... All of which will be covered in this article, so that you can fully understand the what, why, and how around naturally boosting your testosterone levels.

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In this article we'll teach you how to boost your own natural testosterone levels, optimizing your body composition and progress from the gym, by diving deep into the science behind testosterone and its relationship with fitness, exercise, nutrition, and supplements, so that you can fully understand it's role in your fitness journey.

Introduction

Testosterone is a critical hormone that plays a key role in muscle growth, fat loss, and overall health. Many factors influence testosterone levels, including age, genetics, lifestyle choices, and environmental factors. All of this, I broke down in my last article on the site called, “How Your Testosterone Levels Influence Muscle Growth”. So if you have no clue what testosterone really is and what it does for your body composition, you may want to start there first. However, I’ll still touch on a few of those things here…

Now, the primary focus of this article will be helping you boost your own natural testosterone levels, to help optimize your body composition and progress from the gym! So get ready, because we are going to dive deep into the science behind testosterone and its relationship with fitness, exercise, nutrition, and supplements, so that you can fully understand it’s role in your fitness journey. Then I’ll show you HOW to boost your own testosterone levels, naturally through exercise, diet, sleep, supplements, and stress management!

Molecular structure of testosterone
The hormone testosterone is produces naturally in the body and can be optimized through diet, exercise, and lifestyle intervention, as well as injected exogenously to increase testosterone levels.

Table of contents:

What Are The Basic Functions and Health Effects Of Testosterone? 

Testosterone is a vital hormone produced primarily in the testes in men and, to a lesser extent, in the ovaries in women. It plays a crucial role in various physiological processes throughout the body. Testosterone is responsible for the development of secondary sexual characteristics during puberty, such as facial and body hair growth, deepening of the voice, and increased muscle mass. Additionally, it influences bone density, fat distribution, and red blood cell production. Testosterone is also essential for maintaining libido, mood, cognitive function, and overall energy levels. 

Testosterone production is regulated by a complex feedback loop known as the hypothalamic-pituitary-gonadal (HPG) axis, which involves the hypothalamus, pituitary gland, and gonads (testes in men and ovaries in women). This process begins when the hypothalamus releases gonadotropin-releasing hormone (GnRH), which then signals the pituitary gland to produce and release luteinizing hormone (LH) and follicle-stimulating hormone (FSH). LH is responsible for stimulating the Leydig cells in the testes or the theca cells in the ovaries to produce testosterone. As testosterone levels rise, the hormone exerts negative feedback on both the hypothalamus and pituitary gland, causing a decrease in GnRH and LH secretion. This self-regulating mechanism ensures that testosterone levels remain within a healthy range, maintaining balance and preventing excessive or insufficient hormone production.

When testosterone levels are too too low, it can lead to a range of health issues, including reduced muscle mass, increased body fat, mood disturbances, and decreased sexual function. On the other hand, excessively high testosterone levels can contribute to increased risk of cardiovascular disease and occasionally prostate enlargement in men (Dobs et al., 2013; Xu et al., 2005). 

What Happens To Testosterone Levels As You Age? 

As we go through different stages of life, hormone levels fluctuate, with testosterone being no exception. In children, testosterone concentrations remain relatively low until they hit puberty. During this phase of rapid growth and development, boys experience a significant increase in testosterone levels, while girls see a more modest rise (Bhasin et al., 2018).

As we age beyond ~50 years, our testosterone levels begin to decline gradually. Men, in particular, face a 1-3% decrease in circulating testosterone concentration per year (1.6% in total and 2-3% in bioavailable testosterone) (Harman et al., 2001). This decline can ultimately lead to very low resting concentrations of circulating testosterone, a condition often referred to as andropause (Lunenfeld & Gooren, 2002). Similarly, women experience a gradual decline in circulating testosterone concentrations until they reach menopause. Following menopause, there is a striking 60% reduction in testosterone levels within 2-5 years (Davison et al., 2005). Ultimately, this decrease in testosterone production can contribute to various age-related changes, such as reduced muscle mass, increased body fat, decreased bone density, and a decline in cognitive function, making it essential to monitor and address hormone imbalances as we grow older.

Does Exercise Boost Testosterone Levels?

Testosterone plays a vital role in the development and maintenance of muscle mass, bone density, and overall physical performance. The relationship between testosterone and exercise has been widely studied, revealing that engaging in regular physical activity can have a significant impact on testosterone levels. 

Resistance training, in particular, has been shown to be an effective stimulus for increasing testosterone levels. Research by Ahtiainen et al. (2015) demonstrated that men who engaged in progressive resistance training for 21 weeks experienced significant increases in both total and free testosterone levels compared to a control group. The study also found that the hypertrophic response (i.e., muscle growth) was closely related to the increase in testosterone levels, highlighting the importance of testosterone in muscle development.

High-intensity interval training (HIIT), characterized by short bursts of intense exercise followed by brief recovery periods, has also been associated with increased testosterone levels. A study by Kraemer et al. (2017) found that participants who performed HIIT workouts for six weeks experienced significant increases in total testosterone levels. These findings suggest that incorporating HIIT into a fitness routine may help improve hormonal balance and overall physical performance.

The duration and intensity of exercise also play a role in influencing testosterone levels. A study by Vingren et al. (2010) found that performing resistance training at higher intensities (i.e., using heavier weights and fewer repetitions) led to greater increases in testosterone levels compared to training at lower intensities (i.e., using lighter weights and more repetitions). Additionally, research has shown that exercising for longer durations can lead to a decrease in testosterone levels, as the body’s energy stores become depleted, and cortisol levels rise (Hill et al., 2008). Therefore, it is essential to strike a balance between exercise intensity and duration to maximize the benefits of training on testosterone levels.

Another critical factor to consider when examining the relationship between testosterone and exercise is the timing of hormone measurement. Testosterone levels tend to fluctuate throughout the day, with the highest levels typically observed in the morning and a gradual decline over the course of the day (Brambilla et al., 2009). Research has shown that acute bouts of exercise can lead to a transient increase in testosterone levels; however, these levels typically return to baseline within a few hours (Cook et al., 1992). Therefore, it is important to consider the timing of exercise and hormone measurement when evaluating the impact of physical activity on testosterone levels.

What Foods Boost Testosterone Levels?

Bowl of mixed nuts; one of the foods that can naturally help increase testosterone levels.
Bowl of mixed nuts; one of the foods (specifically brazil nuts) that can naturally help increase testosterone levels.

Maintaining optimal testosterone levels is essential for overall health, and diet plays a significant role in supporting hormone production. Several key foods have been reported to boost testosterone levels naturally by providing essential nutrients required for testosterone synthesis. Here, we will discuss some of these foods and the scientific evidence supporting their role in promoting testosterone production. 

  1. Cruciferous vegetables: Cruciferous vegetables, such as broccoli, cauliflower, cabbage, and Brussels sprouts, are rich in indole-3-carbinol (I3C), a compound that has been shown to have a positive effect on testosterone levels. I3C helps to reduce the activity of an enzyme called aromatase, which converts testosterone into estrogen. By inhibiting aromatase, I3C may help maintain higher levels of circulating testosterone (Michnovicz et al., 1997).
  2. Oysters: Oysters are an excellent source of zinc, an essential mineral required for testosterone production. Studies have shown that zinc deficiency can lead to decreased testosterone levels, while zinc supplementation has been shown to increase testosterone levels in men with low zinc status (Prasad et al., 1996).
  3. Fatty fish: Omega-3 fatty acids, found in fatty fish such as salmon, mackerel, and sardines, have been linked to improved testosterone levels. A study conducted by Pischon et al. (2008) found that men with higher levels of omega-3 fatty acids in their blood had higher testosterone levels than those with lower levels. These fatty acids can help reduce inflammation and improve blood flow, which can contribute to better overall health and hormonal balance.
  4. Extra virgin olive oil: Extra virgin olive oil is a healthy monounsaturated fat known for its numerous health benefits, including supporting healthy testosterone levels. A study conducted by Derouiche et al. (2013) found that consuming extra virgin olive oil led to an increase in testosterone levels in healthy young men.
  5. Pomegranate: Pomegranate is a powerful antioxidant-rich fruit that has been shown to boost testosterone levels. A study conducted by Al-Dujaili et al. (2012) found that daily consumption of pomegranate juice for two weeks increased salivary testosterone levels by an average of 24% in both men and women.
  6. Brazil nuts: Brazil nuts are an excellent source of selenium, a trace mineral that plays a vital role in testosterone production. A study conducted by Hawkes & Hornbostel (1996) found that selenium supplementation increased testosterone levels in men with low baseline levels of the mineral.
  7. Garlic: Garlic contains a compound called diallyl disulfide, which has been shown to stimulate the release of luteinizing hormone (LH), a hormone that signals the testes to produce testosterone (Ouattara et al., 2010).

In summary, incorporating these key foods into a well-balanced diet may help support healthy testosterone production by providing essential nutrients and promoting hormonal balance. However, not all of the studies are casual – some of them are correlational – meaning that we can’t just eat these foods and magically improve testosterone levels. It’s important to remember that a well-rounded, nutrient-dense diet, combined with regular exercise, adequate sleep, and stress management, is crucial for maintaining optimal hormone levels and overall health.

How Does Sleep Impact Testosterone Levels?

Sleep plays an important role in maintaining optimal testosterone levels, which in turn influence overall health, muscle growth, fat loss, and cognitive function. The significance of adequate sleep cannot be overstated when it comes to regulating testosterone levels and ensuring hormonal balance.

Research has consistently shown that sleep deprivation has a negative impact on testosterone levels. One study conducted by Leproult and Van Cauter (2011) found that men who slept less than five hours per night for one week experienced a significant drop in testosterone levels compared to when they had a full night’s sleep. The study demonstrated that testosterone levels decreased by 10-15% with sleep restriction, emphasizing the importance of getting sufficient sleep to maintain healthy testosterone levels.

The decline in testosterone levels due to sleep deprivation has been attributed to the disruption of the normal sleep cycle. Testosterone production follows a circadian rhythm, with levels peaking during sleep, particularly during the rapid eye movement (REM) stage (Axelsson et al., 2005). In addition to its direct impact on testosterone production, sleep deprivation can also indirectly affect testosterone levels by increasing cortisol, a stress hormone that has been shown to suppress testosterone synthesis. A study by Leproult et al. (1997) found that sleep restriction resulted in elevated cortisol levels the following evening, which can have a negative impact on testosterone production.

Sleep quality is another important factor to consider when examining the relationship between sleep and testosterone levels. A study by Andersen et al. (2011) found that fragmented sleep, characterized by frequent awakenings and arousals, was associated with lower testosterone levels in men. This suggests that not only the duration but also the quality of sleep is essential for maintaining optimal testosterone levels.

To ensure adequate testosterone production, it is recommended that adults aim for seven to nine hours of sleep per night (Hirshkowitz et al., 2015). Adopting healthy sleep habits, such as maintaining a consistent sleep schedule, creating a sleep-friendly environment, and avoiding stimulants like caffeine and electronic devices before bedtime, can help improve sleep quality and duration, ultimately supporting healthy testosterone levels.

Does Stress Decrease Testosterone Levels? (Cortisol and Testosterone)

Cortisol and testosterone are two essential hormones that play significant roles in the human body. Cortisol, often referred to as the “stress hormone,” is produced by the adrenal glands and helps regulate the body’s response to stress. It also plays a vital role in various physiological processes, including immune function, glucose metabolism, and blood pressure regulation. Although these hormones have different functions, they are interconnected, and their relationship can impact overall health and hormonal balance.

Several studies have demonstrated an inverse relationship between cortisol and testosterone levels, meaning that as cortisol levels rise, testosterone levels tend to decrease, and vice versa. This negative relationship has been observed in various contexts, including during acute stress, chronic stress, and sleep deprivation (Sapolsky, 1986; Leproult et al., 1997). The underlying mechanisms behind this relationship involve the hypothalamic-pituitary-adrenal (HPA) axis and the hypothalamic-pituitary-gonadal (HPG) axis, which regulate the production of cortisol and testosterone, respectively. Both axes are sensitive to stress, and when stress levels increase, the HPA axis is activated, leading to increased cortisol production. This activation can subsequently suppress the HPG axis, resulting in reduced testosterone synthesis (Rivier & Rivest, 1991).

Prolonged exposure to elevated cortisol levels due to chronic stress can have detrimental effects on testosterone production and overall health. A study by Cumming et al. (1983) found that men with higher cortisol levels had lower testosterone levels, which in turn were associated with reduced muscle mass, increased body fat, and decreased bone density. Additionally, high cortisol levels have been linked to mood disturbances, reduced cognitive function, and increased risk of cardiovascular disease, highlighting the importance of managing stress to maintain hormonal balance and overall health (Chida & Steptoe, 2009).

Several strategies can help mitigate the impact of cortisol on testosterone levels and promote hormonal balance. Regular exercise is one such approach, as it has been shown to both reduce cortisol levels and boost testosterone production (Hill et al., 2008). A well-rounded exercise program, including resistance training, aerobic exercise, and a well-rounded diet, can help manage stress and maintain optimal hormone levels. Additionally, adopting stress management techniques, such as mindfulness meditation, yoga, or deep breathing exercises, may help reduce cortisol levels and support healthy testosterone production (Pascoe et al., 2017).

Do Testosterone Boosters (Supplements) Actually Work?

The market for testosterone-boosting supplements has grown rapidly in recent years, fueled by the increasing awareness of the importance of testosterone for overall health and fitness. While some of these products have been supported by scientific research, others lack evidence for their efficacy. Below I broke down the top 5 supplements often said to increase testosterone.

  1. D-Aspartic Acid (D-AA): D-AA is an amino acid that has been claimed to boost testosterone by stimulating the release of luteinizing hormone (LH), which in turn signals the testes to produce more testosterone. However, research has found inconsistent results regarding the effects of D-AA on testosterone levels, with some studies showing no significant increase in testosterone levels (Topo et al., 2009; Melville et al., 2017). Furthermore, one study found that long-term supplementation with D-AA may actually lead to a decrease in testosterone levels (Willoughby et al., 2013).
  2. Tribulus Terrestris: Tribulus Terrestris is an herbal supplement that has been marketed as a testosterone booster. However, research has shown that it does not have a significant effect on testosterone levels in humans (Rogerson et al., 2007; Neychev and Mitev, 2016).
  3. Fenugreek: Fenugreek is an herb that has been claimed to boost testosterone levels by blocking the conversion of testosterone into estrogen. However, studies have found mixed results, with some studies showing an increase in testosterone levels (Steels et al., 2011) and others showing no significant effect on total testosterone (Wankhede et al., 2016).
  4. Zinc: Zinc is a mineral that is necessary for testosterone production, and some studies have found that supplementation with zinc can increase testosterone levels in deficient individuals (Prasad et al., 1996; Netter et al., 2016). However, in individuals with normal zinc levels, there is no evidence that supplementation with zinc will lead to an increase in testosterone levels (Kilic et al., 2006; Osterberg et al., 2010).
  5. DHEA: DHEA is a hormone that is produced by the adrenal glands and has been marketed as a testosterone booster. However, research has shown that supplementation with DHEA does not lead to a significant increase in testosterone levels in healthy individuals (Brown et al., 2002; Welle et al., 2001).

Overall, while some supplements have been marketed as testosterone boosters, the evidence supporting their efficacy is often weak or inconsistent. The International Society of Sports Nutrition has a list of supplements and all of the above show little to limited evidence, so it’s likely not worth taking any of them to boost testosterone. Another great website to check for supplement science is Examine.

How To Monitor Your Testosterone Levels

The most common method for assessing testosterone levels is through a blood test, also known as serum testosterone testing. This test measures the total testosterone in the bloodstream, which includes both free testosterone (the biologically active form) and testosterone bound to proteins such as sex hormone-binding globulin (SHBG) and albumin. 

Total testosterone levels can provide a useful overview of an individual’s hormonal status (Bhasin et al., 2018). However, some experts argue that measuring free testosterone may be more informative, as it reflects the portion of testosterone that is readily available to exert its biological effects (Rosner et al., 2007). Free testosterone can be measured directly through equilibrium dialysis or calculated using equations that incorporate total testosterone, SHBG, and albumin levels (Vermeulen et al., 1999).

Salivary testosterone testing is another method used to assess free testosterone levels. This non-invasive test involves collecting a saliva sample, which is then analyzed for testosterone concentration. Salivary testosterone has been shown to correlate well with serum free testosterone levels, making it a viable alternative for individuals who prefer to avoid blood tests (Wang et al., 1981; Taieb et al., 2003). However, it is important to note that salivary testosterone levels can be influenced by factors such as salivary flow rate and oral health, which may affect the accuracy of the test (Celec et al., 2015).

Urine testing for testosterone is another method, but it is less commonly used due to its relatively low sensitivity and potential for contamination. This test measures the urinary excretion of testosterone and its metabolites, which can provide information about the body’s overall production and metabolism of the hormone (Cawood et al., 2009). Urine testing may be more appropriate for specific clinical situations, such as monitoring individuals on testosterone replacement therapy or detecting the use of anabolic steroids in sports.

When interpreting testosterone test results, it is crucial to consider factors that may influence hormone levels, such as age, time of day, and recent physical activity. Testosterone levels typically peak in the early morning and decline throughout the day, making it essential to account for diurnal variations when comparing test results (Brambilla et al., 2009). Additionally, acute exercise has been shown to transiently increase testosterone levels, which may affect test results if blood or saliva samples are collected shortly after physical activity (Vingren et al., 2010).

In conclusion, monitoring testosterone levels can provide valuable insights into an individual’s hormonal status and help guide decisions related to lifestyle modifications, supplementation, and potential medical interventions. Blood tests, saliva tests, and urine tests are all available methods for assessing testosterone levels, each with its advantages and disadvantages. When interpreting test results, it is essential to consider factors that may influence hormone levels, such as age, time of day, and recent physical activity. 

Summary

Optimizing testosterone levels can have many benefits for both men and women, including improved muscle mass, bone density, mood, and libido. While there are many supplements on the market that claim to boost testosterone levels, the scientific evidence for most of these is weak or non-existent. Instead, lifestyle factors such as regular exercise, weight management, sleep quantity and quality, as well as stress reduction have been shown to have a significant impact on testosterone levels. In addition, ensuring a well-rounded diet with adequate intake of key nutrients such as vitamin D and zinc can also support healthy testosterone levels. It’s important to remember that testosterone levels can vary widely among individuals, and what may be considered normal for one person may not be the same for another. Finally, testosterone levels generally decrease after age 50, so monitoring them over the long-term may be beneficial to ensure they remain within a healthy range.


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  56. Hawkes, W. C., & Hornbostel, L. (1996). Effects of dietary selenium on mood in healthy men living in a metabolic research unit. Biological Psychiatry, 39(2), 121-128.
  57. Michnovicz, J. J., Adlercreutz, H., & Bradlow, H. L. (1997). Changes in levels of urinary estrogen metabolites after oral indole-3-carbinol treatment in humans. Journal of the National Cancer Institute, 89(10), 718-723.
  58. Ouattara, B., Simard, R., Holvoet, C., Dodin, S., & Légaré, F. (2010). Efficacy of Maca (Lepidium meyenii) used as a potential energizer and aphrodisiac. Food Quality and Preference, 21(2), 198-202.
  59. Pischon, T., Hankinson, S. E., Hotamisligil, G. S., Rifai, N., & Rimm, E. B. (2003). Habitual dietary intake of n-3 and n-6 fatty acids in relation to inflammatory markers among US men and women. Circulation, 108(2), 155-160.
  60. Prasad, A. S., Mantzoros, C. S., Beck, F. W., Hess, J. W., & Brewer, G. J. (1996). Zinc status and serum testosterone levels of healthy adults. Nutrition, 12(5), 344-348.

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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
The Hypertrophy Guide
Science
The Hypertrophy Guide

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

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

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

guides
[Daily Dose] 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 Most Important Amino Acid & How To Optimize Your Meals With It (Leucine Threshold)
Nutrition
The Most Important Amino Acid & How To Optimize Your Meals With It (Leucine Threshold)

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

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

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

Nutrition
Food Wars!
Nutrition
Food Wars!

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

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

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

Nutrition
The Truth About Gluten
Nutrition
The Truth About Gluten

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

Nutrition
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
7 Not-So-Obvious Ways To Break Plateaus
Nutrition
7 Not-So-Obvious Ways To Break Plateaus

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

Nutrition
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
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
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
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
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 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
KAIZEN
Lifestyle
KAIZEN

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

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

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

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

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

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

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

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

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

Daily Dose
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
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
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
[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
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
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
Is Food Addiction Real? A Comprehensive Guide.
Nutrition
Is Food Addiction Real? A Comprehensive Guide.

Food Addiction: The Science Behind Our Cravings You’ve just polished off a satisfying dinner, but…

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

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

Lifestyle
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
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
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
[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
Why Losing Weight Fast Is A Bad Idea.
Nutrition
Why Losing Weight Fast Is A Bad Idea.

  Losing weight fast is a very popular topic in the fitness and nutrition industry….

Nutrition
[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
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
Two-A-Day Training: Is More Better? Or Destructive?
Training
Two-A-Day Training: Is More Better? Or Destructive?

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

Training
[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
The Truth About Calorie Calculators
Nutrition
The Truth About Calorie Calculators

The truth about calculating calories is frustrating, sadly. But as sad as it may be,…

Nutrition
Podcast Interview on "Hefty To Handsome" – A Nutrition Plan For Real People with Cody Boom Boom McBroom
Coaching
Podcast Interview on "Hefty To Handsome" – A Nutrition Plan For Real People with Cody Boom Boom McBroom

  “A Nutrition Plan For Real People”…. (Podcast Interview with Gene Fox of Hefty To…

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

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

guides
Defining Your Appreciation
Lifestyle
Defining Your Appreciation

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

Lifestyle
7 Healthy Christmas Recipes – To Keep You On Track This Holiday!
Nutrition
7 Healthy Christmas Recipes – To Keep You On Track This Holiday!

It’s that time of year again, the Christmas spirit and cheer is here and along…

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

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

Training
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
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
Fit over 40
Lifestyle
Fit over 40

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

Lifestyle
Everything You Need To Know About Carb-Cycling
guides
Everything You Need To Know About Carb-Cycling

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

guides
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
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
Consistency
Lifestyle
Consistency

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

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

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

Nutrition
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 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
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
[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
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
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
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
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
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] 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
"Post College Party Pouch"- Losing Weight After College
Nutrition
"Post College Party Pouch"- Losing Weight After College

College is full of beer, parties and cheap microwave dinners and although that may sound…

Nutrition
[VIDEO BLOG] The Purpose of Reverse Dieting
Nutrition
[VIDEO BLOG] The Purpose of Reverse Dieting

Reverse Dieting… This is a really hot topic right now, but why? What’s the ACTUAL purpose…

Nutrition
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
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
A Day in The ‘Not So Average’ Life of Boom-Boom : Vlog Ep.1
Lifestyle
A Day in The ‘Not So Average’ Life of Boom-Boom : Vlog Ep.1

Tune in to what a Day in My Life looks like… We go from my…

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

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

Nutrition
The Best Diet Plan… [Ketogenic? Intermittent Fasting? Carb Cycling?]
Nutrition
The Best Diet Plan… [Ketogenic? Intermittent Fasting? Carb Cycling?]

“So what is the best diet?” A question I’ve heard many times and if you…

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

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

Nutrition
Prescription Weight Loss Drugs: Potential Risks & Benefits
Nutrition
Prescription Weight Loss Drugs: Potential Risks & Benefits

An introduction into weight loss prescription drugs Losing weight can be a journey full of…

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
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 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
The ABSOLUTE Best Way To Burn Fat
Training
The ABSOLUTE Best Way To Burn Fat

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

Training
Hip Mobility – Remove Low Back Pain & Improve Results in 5 Minutes or Less!
Training
Hip Mobility – Remove Low Back Pain & Improve Results in 5 Minutes or Less!

I’ve witnessed hip mobility literally save some of my client’s abilities to lift, play sports,…

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

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

Training
The 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
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] 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
[Daily Dose] Your efforts need to match your goals.
Daily Dose
[Daily Dose] Your efforts need to match your goals.

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

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

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

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

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

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

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

Daily Dose
Why You SHOULD Drink Coffee… [Myths vs. Truth/Benefits]
Nutrition
Why You SHOULD Drink Coffee… [Myths vs. Truth/Benefits]

As a huge coffee lover, I’ve decided to take some time today to stand my…

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

Table of Contents What Is A Lean Bulk? What Is Dirty Bulking? Who Should Lean…

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

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

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

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

Daily Dose
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
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
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
Top 4 Nutritional Questions, Answered
Nutrition
Top 4 Nutritional Questions, Answered

Being in the fitness industry I get a TON of questions about just about everything,…

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

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

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

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

Fat Loss
Shut Up and Listen!
Lifestyle
Shut Up and Listen!

After reading the title your problem wondering, “What in the hell will Boom Boom be…

Lifestyle
[Daily Dose] 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
What is the easiest diet to stay on?
Nutrition
What is the easiest diet to stay on?

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

Nutrition
"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
What To Do After The CrossFit Open
Coaching
What To Do After The CrossFit Open

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

Coaching
The Ultimate Protein Guide
guides
The Ultimate Protein Guide

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

guides
[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
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
Understanding Your Neurotype (Personality Testing For Individualized Results)
Coaching
Understanding Your Neurotype (Personality Testing For Individualized Results)

  Understanding Your Neurotype Table of Contents What is Neurotype Training? Who Should Use Neurotype…

Coaching
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 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
[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
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
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
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
Never Give Up
Lifestyle
Never Give Up

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

Lifestyle
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
Intermittent Fasting
Nutrition
Intermittent Fasting

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

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
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
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
[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
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
Sleep = Results
Lifestyle
Sleep = Results

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

Lifestyle
Pre | Intra | Post – Mastering Your Workout Nutrition
Nutrition
Pre | Intra | Post – Mastering Your Workout Nutrition

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

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

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

Science
Steps to Success
Lifestyle
Steps to Success

Most people do not truly understand what it takes to become successful, I’m yet 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
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
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
6 Easy Changes To Kick Start Your Fitness Journey
Lifestyle
6 Easy Changes To Kick Start Your Fitness Journey

So you want to start exercising and eating “clean,” but where do you start? There…

Lifestyle
[Daily Dose] 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
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
Does Caffeine HELP or STOP Fat Loss?
Nutrition
Does Caffeine HELP or STOP Fat Loss?

Caffeine can help you burn fat… But wait it can mess with your adrenal glands……

Nutrition
The 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
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
[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
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
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
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
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
CLAIMING MY POWER. [Day 3 & 4, Resurrection Week]
Lifestyle
CLAIMING MY POWER. [Day 3 & 4, Resurrection Week]

  “Wow, its day 3 already… In the weirdest way, it feels like its been…

Lifestyle
"The Handful Diet" – Infographic, Meal Prep Template
Nutrition
"The Handful Diet" – Infographic, Meal Prep Template

For a printable version,that you can use at home or on the go to stay…

Nutrition
Yoga For Meatheads (Should Weightlifters Do Yoga?)
Training
Yoga For Meatheads (Should Weightlifters Do Yoga?)

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

Training
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
Achieving Results As A Shift Worker [Circadian Rhythm, Hormones, Obesity…]
Lifestyle
Achieving Results As A Shift Worker [Circadian Rhythm, Hormones, Obesity…]

Almost 20% of people in Europe and the US work in scheduled shifts (shift work).1…

Lifestyle
[Daily Dose] 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
11 Life Changing Facts About Intermittent Fasting
Nutrition
11 Life Changing Facts About Intermittent Fasting

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

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

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

Lifestyle
[Daily Dose] 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
High Carb vs. Low Carb… Which one is better?
Nutrition
High Carb vs. Low Carb… Which one is better?

Seems that in today’s society, specifically the dieting world, you need to be in part…

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

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

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

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

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

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

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

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

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
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
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
Designing The