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

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

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

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

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

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

Nutrition
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
Never Give Up
Lifestyle
Never Give Up

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

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

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

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

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

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

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

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

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

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

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

Daily Dose
EPISODE 10: Monster Mentality
Nutrition
EPISODE 10: Monster Mentality

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

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

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

Training
[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
The Thanksgiving Blueprint: [ How To Avoid Ruining YOUR Results ]
Nutrition
The Thanksgiving Blueprint: [ How To Avoid Ruining YOUR Results ]

Turkey Day is upon us and if you’re as excited as I am, then you’re…

Nutrition
The TRUTH About Meal Timing
Nutrition
The TRUTH About Meal Timing

The great debate of fitness nutrition has always been Nutrient/Meal Timing. I get so many…

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

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

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

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

Nutrition
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
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
[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
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 Hormones Influence Fat Loss and Muscle Growth
Fat Loss
How Hormones Influence Fat Loss and Muscle Growth

Achieving your fitness goals, whether it’s shedding unwanted fat or gaining lean muscle, goes beyond…

Fat Loss
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
[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
[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
The World’s Greatest Morning Routine (Use This Proven Point System)
guides
The World’s Greatest Morning Routine (Use This Proven Point System)

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

guides
How To 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
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
How To Create The Best Training Atmosphere
Training
How To Create The Best Training Atmosphere

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

Training
What 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
Intuitive Eating Sounds Great, But What If I Still Want To Lose Weight?
Coaching
Intuitive Eating Sounds Great, But What If I Still Want To Lose Weight?

“Can’t I just eat ‘intuitively’ and lose weight?” I have been asked this too many…

Coaching
[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
[Daily Dose] Redirect Your Impatience.
Daily Dose
[Daily Dose] Redirect Your Impatience.

Redirect Your Impatience. My daughter is about to turn 4 next month and she has…

Daily Dose
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
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
Blueberries: A Small Superfruit
Micronutrient Index
Blueberries: A Small Superfruit

Blueberries, often regarded as a superfood, have a history that intertwines with both ancient usage…

Micronutrient Index
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
Make Life Awesome
Lifestyle
Make Life Awesome

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

Lifestyle
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
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
[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
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
5 Travel Strategies To Avoid Falling Off The Wagon
Lifestyle
5 Travel Strategies To Avoid Falling Off The Wagon

Travel is a part of life no matter if it’s for work or pleasure, with…

Lifestyle
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] 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
[Daily Dose] Find Your Low Hanging Fruit.
Daily Dose
[Daily Dose] Find Your Low Hanging Fruit.

Find Your Low Hanging Fruit. Want to know the easiest way to start losing fat?…

Daily Dose
EPISODE 8: Trust The Process
Nutrition
EPISODE 8: Trust The Process

Week 7 is complete, week 8 is here and my physique show feels like it…

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

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

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

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

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

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

Daily Dose
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
EPISODE 2: Determination Leads to Success
Lifestyle
EPISODE 2: Determination Leads to Success

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

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

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

Daily Dose
[VIDEO BLOG] The Smartest Approach To Program Design
Training
[VIDEO BLOG] The Smartest Approach To Program Design

Training program design, is a pretty big deal. I mean… it’s LITERALLY the thing that…

Training
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
[Daily Dose] Progress is made at the speed of trust.
Daily Dose
[Daily Dose] Progress is made at the speed of trust.

Progress is made at the speed of trust. This one BLEW OUR MINDS this week….

Daily Dose
[Daily Dose] Have you quit yet?
Daily Dose
[Daily Dose] Have you quit yet?

Have you quit yet? It’s February 1st today… So that means you need to audit…

Daily Dose
[Daily Dose] The 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
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
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
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
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
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
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] 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
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
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] 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] 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
A Strong Case For Tracking Macros
Nutrition
A Strong Case For Tracking Macros

You’ve probably heard of counting calories, but what about counting your macros? With any nutrition…

Nutrition
[Daily Dose] 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
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
Keto: The Best or The Worst Diet For Fat Loss?
Nutrition
Keto: The Best or The Worst Diet For Fat Loss?

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

Nutrition
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
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
Boom-Boom’s Protein Balls [Recipe + Macros]
Nutrition
Boom-Boom’s Protein Balls [Recipe + Macros]

What could be a better snack then something high in protein, low in calories, easy…

Nutrition
[Daily Dose] “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
What Happens If You Eat Too Much Protein? (More Protein = More Fat Loss…)
Nutrition
What Happens If You Eat Too Much Protein? (More Protein = More Fat Loss…)

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

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

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

Nutrition
[Daily Dose] 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
Intermittent Fasting
Nutrition
Intermittent Fasting

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

Nutrition
How and Why To Use Diet Breaks [Research Review: The ICECAP Trial]
Nutrition
How and Why To Use Diet Breaks [Research Review: The ICECAP Trial]

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

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 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
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
What Becoming an IFBB Bikini Pro Taught Me
Coaching
What Becoming an IFBB Bikini Pro Taught Me

Dieting down to get stage lean might be one of the most strict diets on…

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

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

Science
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] 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
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
12 Reasons Strength Training Trumps Cardio
Training
12 Reasons Strength Training Trumps Cardio

90% of people who come to me expect that they’ll need to do a bunch…

Training
Why You Can’t Keep The Weight Off
Nutrition
Why You Can’t Keep The Weight Off

“Weight regain is generally the rule, with long-term follow up studies indicating that one-third to…

Nutrition
Fit over 40
Lifestyle
Fit over 40

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

Lifestyle
Does Periodization Matter For Hypertrophy Training?
Science
Does Periodization Matter For Hypertrophy Training?

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

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

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

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

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

Daily Dose
Consistency
Lifestyle
Consistency

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

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

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

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

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

Hormones
Training in a Hotel or Apartment Gym (VLOG – Complete Workout, Coached Through)
Training
Training in a Hotel or Apartment Gym (VLOG – Complete Workout, Coached Through)

This Workout Program (Below) 1.) Ankle, Hip and Thoracic Mobility – 5-10 Min 2a.) DB…

Training
[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
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
Training Under The Influence
Training
Training Under The Influence

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

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

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

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

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

Coaching
The 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
[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
Nutrition

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

Nutrition
Stretching For Hypertrophy {Muscle Growth}: Does it work?
Training
Stretching For Hypertrophy {Muscle Growth}: Does it work?

Training Intensification Tip Part 2: Inter-set Stretching & Stretch Mediated Hypertrophy Intensification techniques, also known…

Training
Research Roundup (Do Weight Vest Help Fat Loss and is Betaine Worth The Hype?)
Nutrition
Research Roundup (Do Weight Vest Help Fat Loss and is Betaine Worth The Hype?)

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

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

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

Lifestyle
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
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
Can I Exercise with a Muscle Strain?
Science
Can I Exercise with a Muscle Strain?

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

Science
Nutrition Periodization (The Revised and Simplified Guide)
Nutrition
Nutrition Periodization (The Revised and Simplified Guide)

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

Nutrition
[Daily Dose] 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
[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
How Your Testosterone Levels Impact Muscle Growth
Hormones
How Your Testosterone Levels Impact Muscle Growth

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

Hormones
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
[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] 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
"The Perfect Diet: Paleo + IIFYM + Intermittent Fasting" Ft. on DrJohnRusin.com
Nutrition
"The Perfect Diet: Paleo + IIFYM + Intermittent Fasting" Ft. on DrJohnRusin.com

Getting stuck into a dogmatic approach or claiming a “camp” with your nutrition, is dumb….

Nutrition
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
25 Ways To Be Awesome
Lifestyle
25 Ways To Be Awesome

Being awesome is to say the least, well its awesome. So in my opinion everyone…

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

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

Lifestyle
Fast & Efficient Recovery
Training
Fast & Efficient Recovery

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

Training
[Daily Dose] If 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
Metabolic Adaptation: Why Dieting Slows Down Your Metabolism & How To Fix It
guides
Metabolic Adaptation: Why Dieting Slows Down Your Metabolism & How To Fix It

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

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

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

Fat Loss
[Daily Dose] Growth must be forced.
Daily Dose
[Daily Dose] Growth must be forced.

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

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

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

Nutrition
[Daily Dose] Use Doubt As Fuel, Not Hydroxide.
Daily Dose
[Daily Dose] Use Doubt As Fuel, Not Hydroxide.

Use Doubt As Fuel, Not Hydroxide. Do you know what hydroxide can do to your…

Daily Dose
[Daily Dose] 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
Contagious Inspiration
Coaching
Contagious Inspiration

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

Coaching
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
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
Food Wars!
Nutrition
Food Wars!

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

Nutrition
11 Reasons You Need Fish Oil
Nutrition
11 Reasons You Need Fish Oil

Inflammation is the leading cause of chronic disease in today’s society. Thankfully, there are various…

Nutrition
[Daily Dose] 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
The Athlete’s Guide To Weight Cutting
Coaching
The Athlete’s Guide To Weight Cutting

This is not a guide for how to quickly lose 10 pounds of fat, so…

Coaching
The 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
Dad Bod Epidemic (10 Steps To Avoiding The Dad Bod)
Nutrition
Dad Bod Epidemic (10 Steps To Avoiding The Dad Bod)

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

Nutrition