Sliced raw liver with tomatoes, herbs and spices. On dark rustic background

What Are The Health Benefits To Eating Organ Meat?

January 27, 2021
Written by Lisa Franz

26 minutes

Key takeaways

1

In this blog I want to explain what actually constitutes as organ meat, discuss the most outstanding nutritional benefits of organ meat and how you can start incorporating organ meat into your diet on a regular basis with some simple and delicious recipes.

2

Inside this blog we're going to break down multiple high quality recipes so you can not only include some organ meat into your diet, but you can enjoy it while reaping the benefits of the nutrients inside!

3

Even just 100 years ago, offal was a staple food in the diet of most western diets. They might not be the trendiest superfood, but when the obsession with celery juice or cacao nibs has calmed, organ meats will remain one of the most nutritionally-dense foods on the planet.

Food fads come and go. An acai bowl one year, hemp hearts the next. Superfoods are promoted all the time and while most of these foods have merits, there’s one that stands above the rest. 

This super-super-food has been eaten by people since ancient times. I’m talking about organ meat – liver, kidney and heart etc.

What makes organ meat so special? (And often superior to the muscle meat we’re used to eating?) Well actually, a lot. That’s why I decided to write this blog.

As far as nutrient density goes, organ meats are second to none. Gram for gram, they’re the most concentrated source of vitamins, minerals, healthy fats and essential amino acids.

Nonetheless, many people shy away from organ meat, or often referred to as ‘offal meat’, (derives from the term “off fall,” so any part of an animal that falls away when it is butchered) not just because of the taste they are not (yet) accustomed to, but also because they don’t know how to prepare it. 

In this blog I want to explain what actually constitutes as organ meat, discuss the most outstanding nutritional benefits of organ meat and how you can start incorporating organ meat into your diet on a regular basis with some simple and delicious recipes.

What is organ meat?

There are several different types of organ meat, some of which are better known than others, including:

→ liver

→ heart

→ kidneys

→ sweetbreads/ the pancreas

→ brain

→ tongue

→ tripe (stomach lining)

In most of our western world, livestock is generally harvested for its muscle meat. However, certain animal organs are still consumed as popular dishes all around the world, including duck liver in France, beef tongue in Latin America, and pork liver in Germany. Asian cuisine also often includes many parts of an animal’s body, including kidneys, stomachs, and intestines.

From health to budget to the environment, there are many benefits that make eating organ meats worth the effort of sourcing and learning how to eat it.

Nutritional benefits of organ meat

You can kind of think of organ meats as nature’s multivitamin (at a fraction of the cost)

  1. Vitamin B
  2. Iron
  3. Phosphorus
  4. Copper
  5. Magnesium
  6. Vitamin A
  7. Vitamin D
  8. Vitamin E
  9. Vitamin K
  10. CoQ10
  11. Folate
  12. Choline
  13. EPA + DHA
  14. Amino Acids
  15. Collagen

Generally speaking, organ meats have some of the highest concentrations of naturally occurring vitamin D in food. Liver is also an unparalleled source of vitamin A which is excellent for eye health and reducing inflammation. Heart is the number one source of coenzyme Q10 (coQ10) which slows aging processes, it is important for cardiovascular health, and improves energy levels. Kidneys contain 5x the recommended daily amount of B12 plus a significant amount of riboflavin (vitamin B2), selenium which decreases oxidative stress and enhances immune function. Organ meat also contains about 1.5-3x the amount of collagen that muscle meat has (skin, hair, nail, joint health…). And so much more!

So what exactly does that mean? By consuming more organ meat you can

Lower your risk of Alzheimer’s Disease

Thiamin, also known as Vitamin B1, is present in liver. Studies have shown that thiamin can help prevent risk factors for Alzheimer’s disease, including memory loss and plaque formation. (1)

Increased Energy

Animal organs, especially the liver and kidneys, contain iron. Many people suffer from iron deficiency. One of the main symptoms of iron deficiency is fatigue and lack of energy. Eating organ meat will increase your blood’s iron count. People with iron deficiencies can eat organ meats (especially liver) to increase their energy levels.

Organ meat also contains plenty of Vitamin B12, which not only helps convert food into glucose for energy, but supports memory, nerve function, and mood. Contrary to popular belief, B12 is not bioavailable in plant food sources. Obtaining B12 from whole food sources, such as liver and kidneys, provides the best way for our bodies to utilize this crucial vitamin. Kidney is a particularly high source of Vitamin B12, with just 1oz containing 7.8mcg.

Reduced Risk of Cancer

Riboflavin, also known as Vitamin B2, is an important member of the B-Vitamin family that appears to protect the body against certain types of cancer. Riboflavin is found in organ meats, particularly the kidneys and livers. Studies have shown that riboflavin helps reduce the risk of lung and colorectal cancer. A riboflavin deficiency has been shown to be a risk factor for cancer of the esophagus.

Reduced Risk of Heart Disease

All meat organs (except intestines) contain high amounts of Vitamin B12. In combination with folate (also present in meat organs), Vitamin B12 helps moderate homocysteine levels in the blood. High levels of homocysteine are a risk factor for cardiovascular disease.

Stronger Immune System

Many organ meats are high in zinc, including the liver, kidneys, and heart. Zinc is essential for your immune system to work properly. People with a zinc deficiency are more susceptible to infection.

Vitamin D also plays a key role in supporting our immune function and is extremely hard to get through food. If you’re not supplementing with Vitamin D and spend the majority of your time indoors, it’s likely you’re deficient. However, not all Vitamin D is equally beneficial – The bioavailability of D3 (cholecalciferol), the most biologically active form of Vitamin D, is far superior to that of D2 (ergocalciferol). Organ meats have some of the highest concentrations of naturally occurring vitamin D (D3) with liver at the forefront.

 Cardiovascular Health 

CoQ10 is a super nutrient which plays a vital role in energy production and the prevention of oxidative stress. CoQ10 has been shown to reduce blood pressure, improve arterial health, and dramatically cut the risk of heart failure. Rather than starting a CoQ10 supplement, the most cost-effective and efficient way to add CoQ10 to your diet is by consuming beef heart, as it contains 4 times the amount found in muscle meat. (2)

Optimal Joint Health  

Amino acids are vital for nearly every biological process in the body – and especially for healthy joints. Heart contains twice as much collagen and elastin as does muscle meat (which means it is rich in the amino acids glycine and proline), and is essential for connective tissue and joint health. Just 3.5 ounces of beef heart contains 28.5 grams of amino acid-rich protein, compared to 19 grams in 3.5 ounces of grass-fed beef.

For a Pain-Free Life 

The protective qualities of omega-3 fatty acids against on-the-rise conditions like arthritis and rheumatoid arthritis are well known (as they lower overall inflammation). Organ meats are loaded with the omega-3 fats EPA and DHA, which must be obtained through diet. One 4oz portion of brain contains about 1 gram of both EPA and DHA.

Radiant Skin 

Vitamin A promotes cell turnover, inhibits the activity of sebaceous glands and prevents comedone formation known to cause acne. Carotenoids, the plant source of Vitamin A, must be converted to the more-usable form, retinol by the gut mucosal barrier – an inefficient process for many as it requires great health of the small intestine. Liver, on the other hand, is the most concentrated source of retinol, with just 2oz containing 22,145 IU. And because Vitamin A is a fat-soluble vitamin, it must be consumed with fat in order to be absorbed and utilized – just another reason why organ meat is a better source than plants.

Healthy Moms and Babies 

Folate (not to be confused with the synthetic form – folic acid) is critical to the development of healthy babies in the womb. While your doctor might have recommended a folate supplement, primitive tribes instead fed expectant mothers liver – which has high folate content – after a successful hunt. 

Cautions

People with the gout disease should avoid organ meats, as they contain high levels of purine. Foods rich in purine can contribute to the progression of joint damage for people with gout. People diagnosed with hemochromatosis, also known as an iron overload disease, have too much iron in their blood and should therefore also limit their intake of iron-rich organ meats.

Organ meat quality

It is vital to know how the animals whose organs are being eaten were raised before slaughter. Aside from the moral implications, organ meats obtained from stressed and mistreated animals can cause all sorts of problems. For example, fatty deposits can build up, particularly around the heart and kidneys. Essentially, if the animal has led an unhealthy life, their internal organs will not be healthy either. It is therefore recommended that organ meats should be sourced from a farm that uses organic practices and puts its animals out for pasture.

So which organ has which health benefits?

Liver

 The most nutrient dense organ meat, and it is a powerful source of vitamin A. Once again, vitamin A is beneficial for eye health and for reducing diseases that cause inflammation, including everything from Alzheimer’s disease to arthritis. Liver also contains folic acid, iron, chromium, copper, and zinc and is known to be particularly good for the heart and for increasing hemoglobin levels in the blood.

Kidney

Highest in Vitamin B5 and iron (particularly beef, lamb, ox, bison), also contains plenty of omega 3 fatty acids and therefore has anti-inflammatory properties.

Brain

Brain meat contains omega 3 fatty acids and nutrients like phosphatidylcholine and phosphatidylserine, which are good for the nervous system. The antioxidants obtained by eating brain meat are also helpful in protecting the human brain and spinal cord from damage.

Heart

The heart is rich in folate, iron, zinc, and selenium. It is also a great source of vitamins B2, B6, and B12, all three of which are in a group known as B-complex vitamins. B vitamins found in organ meats have a cardioprotective effect, meaning they protect against heart disease. B vitamins are also associated with maintaining healthy blood pressure, reducing “bad” cholesterol, and forming healthy blood vessels. They are beneficial to the brain and have been found to reduce the risk of Alzheimer’s disease, dementia, depression, and anxiety.

Heart meat is also a great source of coenzyme Q10 (CoQ10). This antioxidant and can help treat and prevent certain diseases, particularly heart disease. CoQ10 has been shown to slow down the aging process and to improve energy levels.

Tongue

Tongue meat is rich in calories and fatty acids, as well as zinc, iron, choline, and vitamin B12. This meat is considered especially beneficial for those recovering from illness or for women who are pregnant. Folate is the vitamin in organ meats considered beneficial for fertility and for helping avoid fetal defects in a baby, such as spina bifida and heart problems. In addition, vitamin B6 can help during the morning sickness phase of pregnancy.

How to get started with organ meat 

Most people are so put-off by the very idea of eating organ meats, that they can’t even complain about the taste – since they have never actually tasted them! However, once you’ve mentally pushed that aside and you actually taste organ meats (and see how great it makes you feel), I promise you’ll find it isn’t as bad as you might have expected.

And if the thought of eating liver, heart, or kidneys is more than you can handle, there are some alternatives to eating organ meats conventionally that can provide the same benefits. Whether your complaint is the flavor, texture, or inconvenience these quick and easy recipes don’t have an overpowering “organ meat” taste and can be a good way to start for “newbies” :).

Chicken heart or beef tongue are great organ meats to start with when trying a new recipe, because the texture is similar to steak. Liver and kidney have a slightly different texture, still mild in taste and easy to prepare but could be mixed with lean ground beef to ‘blunt’ the taste.

Here are my tips for making any offal recipe a success:

→ Soaking organ meat in lemon juice will help draw out impurities and improve taste and texture. For example, simply place your cut up liver in a bowl, barely cover with water and add the juice of one lemon. Soak for a few hours and pat dry prior to cooking. (Not a must though, if you don’t have the time)

→ Resist the urge to overcook. Well-done organ meats have a tougher texture that’s hard to swallow (literally). 

→ Don’t forget to add spices and herbs to enhance the flavor.

→ If you’re just starting to cook organ meats, follow recipes exactly. Cooking organ meats can be very different from preparing muscle meats.

As mentioned, one of the easiest ways to get started is by mixing ground beef with ground organ meat like kidneys. Using a food processor, grind organ meat, one onion, and spices of your choice until they are well-blended or simply ask your butcher for ground meat. Add in ground beef and pulse until combined. You can play with the ratio 3:1 or 1:1 depending on how brave you are :). Once all the ingredients are combined, you can form them into patties, cook it as you usually would your ‘pure’ ground beef or give the meatloaf recipe below a go!  One other tip –  Getting your hands wet makes forming the patties easier, because liver carries more moisture than ground beef and can be sticky.

If you are not sure your local butcher supplies organ meat check out the links in our resources section below.

Liver & Beef Meatloaf

Ingredients (serves 4-6)

  •  1 lb lean ground beef 
  • 1 lb ground beef liver
  • 1 ½ tsp sea salt
  • 1/2 tsp ground black pepper
  • 1 egg
  • 1 medium onion, finely chopped
  • 1/2 – 1 tsp chili pepper flakes, optional
  • 3 tsp fresh thyme, minced
  • 1 tsp fresh oregano, minced
  • 3 cloves garlic, minced
  • ½ cup sugar-free ketchup;
  • 1 tbsp honey, optional
  • ½ tbsp Worcestershire sauce, optional

Instructions

  1. Preheat your oven to 350 F/ 175 C.
  2. Heat a medium-sized skillet placed over medium heat, 
  3. In a large bowl, combine the meat, salt, pepper, egg, onion, mushrooms, chili pepper, thyme, oregano and garlic. Mix well, making sure to break-up the meat. 
  4. Lightly grease or spray loaf pan and fill it with the meat mixture. Place in the oven and cook for approximately 15 minutes.
  5. Meanwhile, in a small bowl, combine ketchup, honey and Worcestershire sauce to make the sauce for the top of the meatloaf.
  6. After cooking for 15 minutes, gently spread the sauce on the top of the loaf.
  7. Continue cooking for another 40 minutes.

  Liver and Bacon Skillet

Ingredients (serves 4-6)

  • one large onion, sliced 
  • About 2 lbs of chicken or beef livers
  • 2-3 cloves of garlic, diced
  • handful of sliced mushrooms
  • 5-6 slices of bacon, regular or turkey
  • salt and pepper, other herbs or spices to taste

Instructions

  1. Crisp the bacon in a big skillet (I recommend using a deep cast-iron skillet if you have one). Once the bacon is cooked most of the way, add the onions and garlic. You can also add greens (spinach, zucchini etc) or bell peppers.
  2. Add mushrooms, as well as any other herbs and additional flavorings you might like to taste (like rosemary, parsley, thyme, garlic powder, paprika, or chili pepper).
  3. Scoot all of that to the side of your skillet and sear the liver slices on each side (for about one minute). Once the meat is seared on both sides, pile the onions, mushrooms and bacon on top of the liver, turn the heat down to medium and let the meat cook through for 5-10 minutes.This will ensure a nice caramelized sear on the meat, as well as making sure it all cooks through.
  4. Service with potato or sweet potato mash, rice or cauliflower rice.
  1. c) Deviled Kidneys

Ingredients (serves 4)

  •  ½ pound fresh mushrooms, cut into large-ish pieces (optional)
  • 4 kidneys (lamb, deer, beef)
  • ¼ cup flour (gf), you can skip this step if needed
  • 1 teaspoon cayenne
  • 1 ½ teaspoons dry mustard, Coleman’s if you can get it
  • 1 teaspoon salt
  • 1 teaspoon ground black pepper
  • 6 tablespoons unsalted butter, divided
  • Worcestershire sauce
  • 3 tablespoons chicken, venison or beef stock

Instructions

  1. Clean and trim the kidneys as above. Cut each half into 3 or 4 pieces. If you are using the mushrooms, sear them in a hot pan with 3 tablespoons of unsalted butter until nicely browned on their edges. Remove them and set aside for the moment.
  2. Mix the flour with the cayenne, mustard, salt, and black pepper, and dust the kidneys with it.
  3. Get the pan very hot, then add 3 more tablespoons of butter. Brown the kidneys in the butter. You may need to press them down with a spatula, as they will want to arch upwards. Turn and cook another minute or two. Remove them and cut into pieces you’d like to eat.
  4. Return the kidneys and the mushrooms to the pan and add a big splash of Worcestershire and the stock, and shake the pan to meld everything together. Let this cook for a minute or two.
  5. Remove the kidneys and mushrooms and set them on top of toast or mashed potatoes and boil down the sauce for a few minutes—don’t let it boil completely away—then pour it over everything and serve with greens like spinach or broccoli.

BBQ’d Teriyaki Chicken Hearts

Ingredients (Makes about 12 skewers)

  • 1 lb chicken hearts
  • 1 cup teriyaki sauce, divided in half
  • 1-2 inches fresh ginger, peeled
  • 2 scallions, thinly sliced
  • 2 teaspoons sesame seeds (optional garnish)
  • bamboo skewers

Instructions

  1. Start by preparing the chicken hearts. Trim any veins/arteries and remove any blood clots. Slice each heart lengthwise, cutting 3/4 of the way through to open it up so it lays flat. If you find clots upon slicing, just rinse under water. 
  2. Place prepared hearts in a dish with 1/2 cup teriyaki, and allow to marinade 30-60 minutes. 
  3. Light a grill to medium high heat. 
  4. Remove the hearts from the marinade. Thread a heart onto the skewer, trying to keep the skewer as centered as possible within the meat. Repeat the process until you have 4 hearts on each skewer, then repeat until all skewers are formed. 
  5. Place the remaining teriyaki sauce in a small bowl. Use a microplane or fine grater to grate the fresh ginger into the bowl. 
  6. Lay each skewer onto the grill, then brush immediately with the teriyaki/ginger mix. After 2-3 minutes, flip the skewers and baste them again. Cook a further 2-3 minutes. Flip over a final time, baste again then remove the skewers from the heat before the basting glaze has dried. 
  7. Sprinkle with chopped scallions and sesame seeds, and serve immediately.

Chicken Hearts in Creamy Mushroom Sauce

Ingredients (serves 2-3)

  • chicken hearts – 17.5 oz (500 g)
  • mushrooms – 17.5 oz (500 g), fresh champignons
  • liquid cream or oat cream – 150 ml
  • 1 Tbsp Butter (30g)
  • salt – to taste

Instructions

Cut the mushrooms into slices, saute them in the butter and add the hearts. Brown for about 3-5 minutes. Then add the cream and let the dish simmer for about 10 minutes on low heat. Serve with your favorite side dish like rice or green beans.

Slow Cooker Beef Tongue Tacos (Tacos de Lengua)

Ingredients (serves 6-8)

  • 1-2 beef tongues
  • 1/2 big onion , sliced (White or Yellow)
  • 5 to 8 cloves of garlic
  • 1-2 bay leaves
  • Sea salt to taste

Instructions

  1. Put beef tongue, onion, garlic and bay leaves in a slow cooker and add enough water to cover the tongue. Cook overnight on low. You can also gently boil it on the stovetop for 2 hours to 3 hours, until the beef tongue turns very tender.
  2. When the tongue is cool enough to handle, peel off and discard any rough tongue skin if applicable.
  3. Cut tongue in 1/2-inch slices across the grain then into 1/2-inch cubes. It can also be shredded or sliced, depends on the dish you cook. If you won’t serve the tongue soon, store it in an airtight container or ziplock bag in the fridge for up to 5 days.
  4. When ready to serve, heat oil in a large nonstick or cast iron skillet set over medium-high heat until shimmering. Add tongue pieces and cook, stirring occasionally, until tongue is well browned on all sides, 2 to 3 minutes total. Season to taste with salt and pepper.

After cooking the beef tongue, simply make tacos with it. All you need is simple toppings – homemade salsa, red onion, queso casera, and cilantro.. The beef tongue is so powerful a touch of homemade salsa and fresh cheese was just perfect, you don’t need much else.

 Slow cooked Organ Meat Stew

Ingredients (serves 4-6)

  • 2 pounds beef heart
  • 1 pound beef kidney
  • 1 medium onion diced
  • 2 cloves garlic minced
  • 1 medium cauliflower chopped
  • 1 cup mushrooms chopped
  • ¼ cup parsley chopped
  • ½ teaspoon whole black peppercorn
  • ½ teaspoon salt
  • 8 cups bone broth or water

Instructions

  1. Trim off any connective tissues and large vessels from the heart; cut into 1 to ½-inch cubes. Cut the kidney into similar sized pieces. Leave the fat on both the heart and kidney. Add to a large stockpot.
  2. Arrange the onion, garlic, cauliflower, mushrooms, and parsley over the meat. Season with salt. Add peppercorn.
  3. Pour in bone broth.
  4. Bring to just boiling on the stove over medium heat. Reduce heat and maintain a steady simmer for 2-3 hours until the heart is tender.

Crock Pot / Slow Cooker Option

Trim and prepare the heart and kidney. Put it in the crockpot. Add the remaining ingredients. Cook on low for 4-6 hours, until the heart is tender.

Substitute beef heart and/or kidney with another organ from a ruminant such as lamb, bison, mutton etc. Do not use chicken organs.

Further notes

Although not technically in the category of organ meats, boney parts (like necks, hocks, and backs) are also classified as offal and are delicious once you know their secrets. In general, the trick is to cook them low and slow. This accomplishes two things:

→ Extracts the nutrients from the bone itself, as well as the meat.

→ Improves the flavor of the dish with the good stuff from the meat and the bone.

If you have a foot or another bit with very little meat, you can just toss it into a pot to make broth. Feet and odd bones make a delicious, very gelatinous broth. Or you can add miscellaneous boney bits to pretty much any soup you make, and just fish them out before you eat the soup (an easy way to do this is to make a little bag out of cheesecloth and put the bones in there: the nutrients will all leak out into the soup, but the bones will be easy to remove). Or if you’ve got a nice thick bone, why not try roasting it to enjoy the delicious marrow inside? Bones and boney bits don’t always make a meal all by themselves, but they have an amazing power to take humdrum dishes to a new height of flavor and texture, all with almost no effort from the cook.

Tendons or ligaments

These are easy: toss them in the pot with your broth! Most people don’t want to eat the tendons themselves (they tend to be very rubbery), but they add nutrients and body to the broth.

Skin

Skin can be easily converted into the most delicious snack food you’ll ever eat: cracklings! These are traditionally made from pig skin, but you can fry up the skin of a cow or even a chicken in pretty much the same way (although for a chicken you’ll have to add some fat, since the bird itself doesn’t have enough). Be mindful of the higher fat content here!

Blood

Can also be added to soups or stews to enrich the nutrient content.

To wrap it up, let’s go back to the basics…

Even just 100 years ago, offal was a staple food in the diet of most western diets.

They might not be the trendiest superfood, but when the obsession with celery juice or cacao nibs has calmed, organ meats will remain one of the most nutritionally-dense foods on the planet. 

In our modern diet we seem to have reduced the power of food to a very specific texture and taste preference overshadowed by sugar, saturated fats and sodium. And in doing so, we’ve lost sight of nutrient powerhouses like organ meats along the way.

If we consider that diseases are at an all time high and the consumption of this traditional, ancient superfood is at an all time low, we may just see how much we could benefit from bringing organ meat back into our diet.

Hopefully after reading this write up you don’t just feel like it will be worth it, you also feel ready to give one of the simple recipes included a go! 

Resources:

Order online

Online may be the best way for you to connect with the meats you want. If this is the case for you, I recommend

  • US Wellness – Grass-fed beef, lamb, and bison + nose to tail options, ready made ground meat mix…
  • Alder Spring – Grass-fed beef heart (whole or steaks) and liver and pasture-raised pork heart and liver are available. They also offer a Wild Hunter Blend (ground beef with kidney, heart, and liver) 
  • CrowdCow – Wagyu heart and grass-fed beef liver from family farms around the US.

Podcasts

https://www.maxlugavere.com/podcast/134-ashleigh-vanhouten

https://barbellshrugged.com/2020/08/12/it-takes-guts-the-most-nutrient-dense-food-you-are-missing-out-on-w-ashleigh-van-houten-anders-varner-doug-larson-and-travis-mash-barbell-shrugged-494/

Book

https://www.amazon.com/Takes-Guts-Offal-Nose-Tail/dp/1628604166

Others

  1. Gibson, G. E., Hirsch, J. A., Fonzetti, P., Jordan, B. D., Cirio, R. T., & Elder, J. (2016). Vitamin B1 (thiamine) and dementia. Annals of the New York Academy of Sciences, 1367(1), 21–30. https://doi.org/10.1111/nyas.13031
  2. Zozina, V. I., Covantev, S., Goroshko, O. A., Krasnykh, L. M., & Kukes, V. G. (2018). Coenzyme Q10 in Cardiovascular and Metabolic Diseases: Current State of the Problem. Current cardiology reviews, 14(3), 164–174. https://doi.org/10.2174/1573403X14666180416115428

https://www.webmd.com/diet/health-benefits-organ-meat#2.

https://www.medicalnewstoday.com/articles/319229#are-there-risks-of-eating-organ-meat

https://healthygut.com/articles/7-health-benefits-of-organ-meats/

Recipes:

https://paleoleap.com/paleo-meat-loaf/

https://starbrightsadventure.com/2012/04/23/going-paleo-this-is-the-best-liver-recipe-ever/

https://jesspryles.com/recipe/chicken-heart-yakitori/

https://www.bbc.co.uk/food/recipes/devilled_kidneys_58867

https://omnivorescookbook.com/beef-tongue-recipes/

https://tastycraze.com/recipes/r-41086-Chicken_Hearts_and_Mushrooms_in_Cream_Sauce

https://www.primaledgehealth.com/slow-cooked-organ-meat-stew-recipe/

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Written by
Lisa Franz

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Nutrition
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
[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
Second podcast
Coaching
Second podcast
Coaching
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
Nutrition Periodization (The Revised and Simplified Guide)
Nutrition
Nutrition Periodization (The Revised and Simplified Guide)

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

Nutrition
The Truth About Finding Your Body Fat Percentage [Scanners and Tests]
Coaching
The Truth About Finding Your Body Fat Percentage [Scanners and Tests]

That’s a question I get quite often inside of our coaching practice and rightfully so,…

Coaching
The Best Way To Build Abs (An Expert’s Guide To Building Your Core)
Training
The Best Way To Build Abs (An Expert’s Guide To Building Your Core)

Core training can get pretty confusing, because there’s a lot of poorly executed approaches and…

Training
Resistance. The #1 Thing Holding Us Back.
Coaching
Resistance. The #1 Thing Holding Us Back.

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

Coaching
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
Diet Hopping (How "Chasing The Shiny Red Ball" Is Holding You Back….)
Nutrition
Diet Hopping (How "Chasing The Shiny Red Ball" Is Holding You Back….)

Quit Chasing The Shiny Red Ball Do you bounce from diet to diet? Or try…

Nutrition
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
How Your Intensity Determines Your Results
Training
How Your Intensity Determines Your Results

Intensity… It’s a sexy word in the fitness world. It makes us feel like we’re…

Training
Overfeeding and Weight Gain (What Science Says About Our Metabolic Processes)
Nutrition
Overfeeding and Weight Gain (What Science Says About Our Metabolic Processes)

The fear of gaining weight is real. People who have lost a large amount of…

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

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

Lifestyle
[GUIDE] How To Create The Most Effective Full Body Training Program
Training
[GUIDE] 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…

Training
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
"Selfish" or "Self-Interested"
Nutrition
"Selfish" or "Self-Interested"

Are you Selfish? Or Self-Interested…? Have you ever felt selfish for trying to start something…

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

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

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

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

Nutrition
The Exact Breakfast For A Leaner Body [What To Eat & Why]
Nutrition
The Exact Breakfast For A Leaner Body [What To Eat & Why]

“Exactly What To Eat For Breakfast To Get A Leaner Body” Follow These Exact Breakfast…

Nutrition
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
Finding Your Protein Flavor
Nutrition
Finding Your Protein Flavor

Intense workouts cause damage to our muscles and we need to repair that damage to…

Nutrition
Does The Keto Diet Work For Body-Comp Changes?
Nutrition
Does The Keto Diet Work For Body-Comp Changes?

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

Nutrition
The Definitive Guide to Getting Lean After Your Freshman 15
Nutrition
The Definitive Guide to Getting Lean After Your Freshman 15

As many of you probably know, the “Freshman 15” is very real. In fact, the…

Nutrition
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
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
5 Laws of Conditioning
Training
5 Laws of Conditioning

A lot of people get confused about or over think their cardio/conditioning. This could be…

Training
EPISODE 10: Monster Mentality
Nutrition
EPISODE 10: Monster Mentality

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

Nutrition
Why YOU Should Add Super-Shakes To Your Diet [PLUS 4 Recipes!]
Nutrition
Why YOU Should Add Super-Shakes To Your Diet [PLUS 4 Recipes!]

Super-shakes are an awesome addition to almost anyone’s diet and so many people are failing…

Nutrition
Sleep = Results
Lifestyle
Sleep = Results

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

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

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

Nutrition
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
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
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
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
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
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
Why You Should Hire An Online Fitness and Nutrition Coach
Coaching
Why You Should Hire An Online Fitness and Nutrition Coach

Why You Should Hire An Online Fitness and Nutrition Coach Now before you think I’m…

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

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

Nutrition
A Simple Guide To Women’s Health (FAQ)
Nutrition
A Simple Guide To Women’s Health (FAQ)

When it comes to writing nutrition plans, we at TCM believe that everyone deserves an…

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

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

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

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

Nutrition
Food Wars!
Nutrition
Food Wars!

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

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

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

Nutrition
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
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
[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
Your Guide To Better Sleep [Why you Need it & How to Optimize it]
Lifestyle
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…

Lifestyle
September Research Roundup (Alcohol & Fat Loss/Performance, Intermittent Fasting)
Nutrition
September Research Roundup (Alcohol & Fat Loss/Performance, Intermittent Fasting)

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

Nutrition
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
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
Train Like an Athlete
Training
Train Like an Athlete

For many reasons, everybody should aim to train like an athlete. First of all would…

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

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

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

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

Nutrition
What I’ve Learned From Setting Targets Too Big
Lifestyle
What I’ve Learned From Setting Targets Too Big

Things that take hard work, scare you quite a bit, push you further and harder…

Lifestyle
Never Give Up
Lifestyle
Never Give Up

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

Lifestyle
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
[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
[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
Alcohol and Fat Loss: The Definitive Guide
Nutrition
Alcohol and Fat Loss: The Definitive Guide

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

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

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

Nutrition
Overtraining or Under-Recovering? (Killing Yourself in The Gym is Killing Your Progress and Hormones)
Nutrition
Overtraining or Under-Recovering? (Killing Yourself in The Gym is Killing Your Progress and Hormones)

Why Killing Yourself In The Gym Might Be Killing Your Progress (and Wrecking Your Hormones)…

Nutrition
Reverse Dieting 101 [Your Guide and Explanation To All Things Reverse Dieting]
Nutrition
Reverse Dieting 101 [Your Guide and Explanation To All Things Reverse Dieting]

Reverse Dieting… What a buzz word! Am I right?! But that’s ok, it’s actually something…

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

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

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

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

Lifestyle
5 Keys To Tracking Macros Successfully
Nutrition
5 Keys To Tracking Macros Successfully

“The Macro Diet”…. Something I hear quite often, people are asking to get on the…

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

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

Science
The Complete Guide To Dietary Fats
Nutrition
The Complete Guide To Dietary Fats

Dietary fats are essential to give your body energy and to support cell growth, they…

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

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

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

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

Nutrition
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
[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
Intermittent Fasting
Nutrition
Intermittent Fasting

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

Nutrition
A Strong Case For Tracking Macros
Nutrition
A Strong Case For Tracking Macros

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

Nutrition
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
Fast & Efficient Recovery
Training
Fast & Efficient Recovery

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

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

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

Nutrition
The Final 10lbs…
Nutrition
The Final 10lbs…

The last 10lbs… It’s like the final put in a golf game. Precision comes into…

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
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
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
How Should I Split My Workouts? [Optimize Your Weekly Training Split]
Training
How Should I Split My Workouts? [Optimize Your Weekly Training Split]

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

Training
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
[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
Muscle Growth For The Female Lifter
Nutrition
Muscle Growth For The Female Lifter

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

Nutrition
[VIDEO BLOG] The Smartest Approach To Program Design
Training
[VIDEO BLOG] The Smartest Approach To Program Design

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

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

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

Nutrition
KAIZEN
Lifestyle
KAIZEN

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

Lifestyle
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
Quick Fix For Low Back Pain
Training
Quick Fix For Low Back Pain

Low back pain is probably one of the most common issues of pain within the…

Training
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
Everything You Need To Know About Carb-Cycling
Nutrition
Everything You Need To Know About Carb-Cycling

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

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

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

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

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

Nutrition
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
Your Easy-To-Implement Low FODMAP Diet Guide
Nutrition
Your Easy-To-Implement Low FODMAP Diet Guide

Low FODMAP Diet? What is that and could it help you get to the bottom…

Nutrition
The Elimination Diet
Nutrition
The Elimination Diet

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

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

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

Nutrition
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
Top 3 Overrated Fads, in the Diet World
Nutrition
Top 3 Overrated Fads, in the Diet World

Today my goal is simple and hopefully a quick one… That is to break down,…

Nutrition
Body Recomposition (Learn To Burn Fat and Build Muscle, Simultaneously)
Nutrition
Body Recomposition (Learn To Burn Fat and Build Muscle, Simultaneously)

Some science will tell you that, technically, building muscle while burning body fat is completely…

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

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

Training
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
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
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
Your Nutrition Strategy Heading Into The Open
Nutrition
Your Nutrition Strategy Heading Into The Open

Do you workout fasted or are you one of those people who absolutely has to…

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

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

Training
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
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
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
Nutrition For Endurance Athletes (An Evidence Based Approach)
Nutrition
Nutrition For Endurance Athletes (An Evidence Based Approach)

“Some races are lost with a 0.05% difference, sometimes less. In a lot of sports,…

Nutrition
Alcohol and Ab’s, 5 Ways You Can Enjoy Both.
Lifestyle
Alcohol and Ab’s, 5 Ways You Can Enjoy Both.

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

Lifestyle
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 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
Metabolic Adaptation and Concurrent Training [October Research Round Up]
Nutrition
Metabolic Adaptation and Concurrent Training [October Research Round Up]

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

Nutrition
3 Step Checklist to Supplementation
Nutrition
3 Step Checklist to Supplementation

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

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

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

Nutrition
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
Before and After, The Reverse Diet...
Client Case Study: Successful Reverse Diet (15 Month Process)
Coaching
Client Case Study: Successful Reverse Diet (15 Month Process)

A “Reverse Diet” is a HOT TOPIC in the nutrition space… and after the article…

Coaching
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
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
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
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
The "All or Nothing" Mentality, That Kills Long-Term Progress.
Nutrition
The "All or Nothing" Mentality, That Kills Long-Term Progress.

Yes, that sounds good, I’ll take some nothing too! We’ve all been there, we’ve all…

Nutrition
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
"Eating Organic" – All Hype? Or Vital For Health?
Nutrition
"Eating Organic" – All Hype? Or Vital For Health?

Organic food…. Is it worth the extra money? Will you get sick and diet if…

Nutrition
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
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
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
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
Getting Through The Holidays [Without Ruining Your Progress]
Nutrition
Getting Through The Holidays [Without Ruining Your Progress]

The holidays are a time for friends, family, and yes, lots of good food! But…

Nutrition
What Motivates You?
Lifestyle
What Motivates You?

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

Lifestyle
The Mind Muscle Connection: The Key To Better Awareness, Injury Prevention, and Progress
Training
The Mind Muscle Connection: The Key To Better Awareness, Injury Prevention, and Progress

When it comes to increasing muscle mass and getting stronger, there are a number of…

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

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

Coaching
Intermittent Fasting and Time Restricted Feeding [Magic or Myth?]
Nutrition
Intermittent Fasting and Time Restricted Feeding [Magic or Myth?]

Raise your hand if you’ve ever had someone tell you how amazing Intermittent Fasting is? …

Nutrition
The Definitive Guide To Creatine Monohydrate
Nutrition
The Definitive Guide To Creatine Monohydrate

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

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

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

Coaching
Why I Love Weight Watchers…
Nutrition
Why I Love Weight Watchers…

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

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

What you will find here today in my blog post is, in my opinion, the…

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

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

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

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

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

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

Coaching
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
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
Are You Progressing? [FREE GUIDE: Key Strategies To Progressing Your Training For Results]
Training
Are You Progressing? [FREE GUIDE: Key Strategies To Progressing Your Training For Results]

Anyone who is into bodybuilding, or even just training for specific goals and results, knows…

Training
Old Geezer Metabolic Syndrome
Nutrition
Old Geezer Metabolic Syndrome

“So, it’s happening to you too? Your metabolism keeps slowing down each and every birthday?” …

Nutrition
37 Power Foods For Men
Nutrition
37 Power Foods For Men

THIS IS NOT CLICKBATE! These are REAL foods that men THRIVE off of. I had…

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

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

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

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

Nutrition
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
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
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
EPISODE 4: Create Habits, Achieve Results
Lifestyle
EPISODE 4: Create Habits, Achieve Results

Week 4 has begun! That means I got through the first quarter of the game,…

Lifestyle
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
21 Rep Schemes To End Training Boredom (And Shock New Muscle Growth)
Training
21 Rep Schemes To End Training Boredom (And Shock New Muscle Growth)

At some point, the basics just get boring. Let’s face it. 5×5, 4×8, 3×10… all…

Training
What Do YOU Stand For?
Lifestyle
What Do YOU Stand For?

What do you stand for? No really, don’t just read that… Ask yourself and seriously…

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

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

Lifestyle
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
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
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
My Diet Story. The Good, The Bad, The Ugly…
Nutrition
My Diet Story. The Good, The Bad, The Ugly…

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

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

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

Nutrition
Shut Up and Listen!
Lifestyle
Shut Up and Listen!

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

Lifestyle
Make Life Awesome
Lifestyle
Make Life Awesome

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

Lifestyle
Defining Your Appreciation
Lifestyle
Defining Your Appreciation

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

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

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

Lifestyle
Contagious Inspiration
Coaching
Contagious Inspiration

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

Coaching
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
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
What SHOULD & SHOULDN’T Run Through Your Mind, On Your Death Bed
Lifestyle
What SHOULD & SHOULDN’T Run Through Your Mind, On Your Death Bed

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

Lifestyle
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
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
"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
Nutrition

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

Nutrition
3 Steps To Building A Better Butt
Training
3 Steps To Building A Better Butt

When I decided to write this article, my first thought was actually just being surprised…

Training
Fit over 40
Lifestyle
Fit over 40

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

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

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

Nutrition
The 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 Begging Bowl"
Lifestyle
"The Begging Bowl"

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

Lifestyle
CASE STUDY CLIENT [Breaking The Diet-Rebound Cycle]
Coaching
CASE STUDY CLIENT [Breaking The Diet-Rebound Cycle]

Goodbye All-or-nothing Mindset, Hello sustainable Weight Loss! Maybe you can relate – You are great…

Coaching
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
Clean Eating VS. Tracking Macros
Nutrition
Clean Eating VS. Tracking Macros

So here’s my take on the “Clean Eating” diet… It can make you fatter, not…

Nutrition
Top Strategies For Mastering Your Meal Prep
Nutrition
Top Strategies For Mastering Your Meal Prep

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

Nutrition
"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
[PODCAST INTERVIEW] OPEX Fitness: Cody "Boom Boom" McBroom
Coaching
[PODCAST INTERVIEW] OPEX Fitness: Cody "Boom Boom" McBroom

I was recently interviewed on The OPEX Fitness Podcast [OPEX: Fitness Explained] and it was…

Coaching
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
How To Get Jacked As A Vegan [The Detailed Nutrition Plan For Vegan Lifters]
Nutrition
How To Get Jacked As A Vegan [The Detailed Nutrition Plan For Vegan Lifters]

Many people think being vegan and gaining muscle are oxymorons, they are opposites, you can’t…

Nutrition
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
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
The Secret To Success
Coaching
The Secret To Success

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

Coaching
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
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
The Definitive Guide To Thyroid Health
Nutrition
The Definitive Guide To Thyroid Health

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

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

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

Coaching
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
Lower Body Training Session Vlog (Working Around Low-Back Issues)
Training
Lower Body Training Session Vlog (Working Around Low-Back Issues)

  Today I’ll be doing something a bit different than usual, going to do a…

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

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

Nutrition
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
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
Are you eating enough?
Nutrition
Are you eating enough?

This is a question that I personally have had to ask many clients, even myself…

Nutrition
The "Mini-Cut"… Secret To Fast Tracking Your Results? Or All Hype?
Nutrition
The "Mini-Cut"… Secret To Fast Tracking Your Results? Or All Hype?

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

Nutrition
The Ultimate Evidence Based Supplement Guide
Nutrition
The Ultimate Evidence Based Supplement Guide

I decided to write this blog for one reason – bring the most commonly asked…

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

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

Nutrition
5 Recipes That’ll Make You Want To ‘Eat Yo Greens!’
Nutrition
5 Recipes That’ll Make You Want To ‘Eat Yo Greens!’

One of the biggest struggles for me when I started “Dieting”, I hate that word…

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

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

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

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

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

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

Nutrition
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
Getting Your Period Back
Nutrition
Getting Your Period Back

This article does not contain medical advice. If you are experiencing symptoms of amenorrhea, please…

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

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

Lifestyle
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
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
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
The Final Chapter…
Lifestyle
The Final Chapter…

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

Lifestyle
Sleep = Results Part 2
Lifestyle
Sleep = Results Part 2

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

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

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

Nutrition
The Battle Against Carbs
Nutrition
The Battle Against Carbs

    So many people have a confusion towards carbs and don’t know how to treat…

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

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

Training
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
How To Avoid Injury
Training
How To Avoid Injury

Injury prevention is something I’ve had many people ask me to write about, and I’ve…

Training
The 10 Diet Commandments
Nutrition
The 10 Diet Commandments

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

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
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
Research Round Up (Refeeds, BCAA’s, and Energy Expenditure)
Nutrition
Research Round Up (Refeeds, BCAA’s, and Energy Expenditure)

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

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

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

Coaching
Do you Eat TOO Much Protein? or Not Enough?
Nutrition
Do you Eat TOO Much Protein? or Not Enough?

Love posting a status asking what y’all want to read about and getting TONS of…

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

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

Nutrition
The 10 Training Commandments
Training
The 10 Training Commandments

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

Training
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
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
5 Reasons Meal Timing Matters
Nutrition
5 Reasons Meal Timing Matters

Meal timing was a HUGE thing in the fitness, health and nutrition industry for a…

Nutrition
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
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
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
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
The Funeral Question
Lifestyle
The Funeral Question

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

Lifestyle
"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
Resistance Training vs. Cardio PT.2 [Ending The Debate]
Training
Resistance Training vs. Cardio PT.2 [Ending The Debate]

What’s better – Resistance Training or Cardio, ending the debate once and for all The…

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

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

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

You scroll through your Instagram and you read a post which says “Could your hormones…

Physiology
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 Ultimate Protein Guide
Nutrition
The Ultimate Protein Guide

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

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

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

Coaching
Performance Bodybuilding (Training For Aesthetics and Athletics)
Training
Performance Bodybuilding (Training For Aesthetics and Athletics)

I’ve had the pleasure and opportunity to write training programs for a decent list of…

Training
Being Real About CrossFit – The Good and The Bad
Nutrition
Being Real About CrossFit – The Good and The Bad

For the past 6 months, I’ve been infatuated with CrossFit. And when I say CrossFit,…

Nutrition
Nutritional Periodization For Fat Loss
Nutrition
Nutritional Periodization For Fat Loss

This is my second time writing this article, to be honest. The first go around…

Nutrition
"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
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 World’s Greatest Morning Routine (Use This Proven Point System)
Lifestyle
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…

Lifestyle
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
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
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
Consistency
Lifestyle
Consistency

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

Lifestyle
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
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
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
The PMS Cure (Natural Ways To Improve Your Hormones and Your Periods)
Nutrition
The PMS Cure (Natural Ways To Improve Your Hormones and Your Periods)

Pinch me, I think I’m dreaming!! – The first time I read that I can…

Nutrition

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