"The Perfect Diet: Paleo + IIFYM + Intermittent Fasting" Ft. on DrJohnRusin.com

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

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

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

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

We live in what feels like the peak of a fad diet culture, where media…

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

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

But what if you gain the weight back…? This is a VERY common question we…

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

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

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

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

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

Maktub – “It Was Written”. This is an Arabic phrase that’s used throughout the book,…

If you’ve been reading my work for a while, you’ll have realized by now that…

The Intention-Behavior Gap. This is crazy, but did you know that less than 50% of…

MJ, Kobe, Tom Brady… You. Full context here – I don’t like watching sports, AT…

The Correct Way To Diet… Unfortunately, there’s A LOT of bad diet advice out there……

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

Become Your Own Stoic. You ever wonder how stoics and the old famous philosophers became…

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

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

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

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

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

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

When fat loss is the goal, cravings can be your worst nightmare… and even when…

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

Let’s talk about finishers. First – what exactly IS a finisher? You can’t beat the…

People want to lose weight as fast as possible, but at some point it becomes…

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

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

Two weeks down…. Only ten more to go. Damn… TEN?! I think time has slowed…

When it comes to fat loss… you shouldn’t “Train for Fat Loss”… You should “Train…

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

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

What is the repeated bout effect? The repeated bout effect (RBE) occurs when a single…

No Fluff, Just Planning + Execution. I’m going to keep this short and sweet today….

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

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

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

Traveling while in the middle of working towards your fitness goals can be stressful for…

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

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

They’re Tools, Not Time Machines! “Tools and time machines…? What the hell are you talking…

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

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

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

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

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

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

Today we are going to talk about how you can maximize the effectiveness of your…

Master The Basics. One of the biggest mistakes people make in the gym is overcomplicating…

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

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

When you’re on a diet, one of the most annoying things you’re going to come…

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

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

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

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

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

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

You should love how you look! If you don’t know what copywriting is, it’s the…

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

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

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

Power List. One of the most SIMPLE things you can do to get more shit…

“Productivity is never an accident. It is always the commitment to excellence, intelligent planning, and…

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

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

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

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

Macro based diets are pretty common inside of the nutrition world right now (have been…

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

Don’t avoid difficulty, accept it. I just started my diet a couple days ago, to…

Kettlebell workouts are one of the most diverse training modalities out there. Depending on the…

Kale, chia seeds, berries… Most of us have heard these and other foods called “Superfoods,”…

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

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

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

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

9 Habits That Increase Dietary Success When it comes to ACTUALLY seeing success from your…

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

1.)  Water.  I put this as number one because it is obvious but not done…

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

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

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

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

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

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

Making enough time for fitness seems to be a pretty common roadblock amongst people. In…

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

They Thought They Took Steroids… This is probably the most remarkable study ever done inside…

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

Is Your Body A Sports Car? Or A Junk-Yard Cruiser? Would you trade your life…

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

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

Access, Association, and Accountability. Within the first line of this article, I’ve given you the…

WTF is President’s Day…? Yesterday, one of my employees texted me asking if we had…

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

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

There are 4 key parts of health and longevity promotion and today we are discussing…

Fish oil supplements are widely used for their health and wellness benefits. Fish oil is…

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

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

Watering Your Lawn While It’s Raining. Have you ever heard this analogy? Or even worse,…

Introduction Testosterone is a critical hormone that plays a key role in muscle growth, fat…

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

Be You, Everyone Else Is Taken. I’m here to tell you that God put you…

SIMPLICITY > complexity. Have you ever noticed that successful people are always telling you to…

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

Gratitude Is MOTIVATION. People are constantly seeking things to motivate them more… You probably do…

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

Testosterone is perhaps the most well known and most sought after hormone in the male…

  When I reflect back on all that I’ve been through in this lifestyle of…

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

Self-Made is Made Up. If you’re a hip-hop head (i.e. someone who loves rap music),…

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

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

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

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

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

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

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

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

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

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

Everybody see’s all the gimmicks when it comes to fitness and the fads the industry…

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

If you follow my blog pretty consistently, you’ve probably been noticing that I have been…

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

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

Is a carb a carb? Does it matter where we get our macronutrients? Or is…

Understand Your Pain, Double Your Progress If you don’t know what copywriting is, it’s the…

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

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

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

Ready, Aim, FIRE. Repeat. I’m going to keep this short and sweet today. There is…

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

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

I got some unfortunate news for you today…. Every single diet you’ve ever tried, thought…

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

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

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

These past few weekends I have had the opportunity to learn and hang with some…

Depending on what studies you read, you might find that, technically, building muscle while burning…

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

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

Stop living with “what if’s…. If you ask any person who is over the age…

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

Fad diets do work, at first. And then the results slowly taper off until they…

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

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

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

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

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

If people hate, it means you’re winning. When I say hate, I don’t just mean…

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

The reason I’m writing this is simple… I kind of hate the supplement industry, to…

The Greats and YOU… Are the same. Here’s some crazy facts for you, to show…

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

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

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

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

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

To Individualize what you do, is not only the most optimal way to see results;…

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

“SHUT UP, WEAK-BRAIN! // Speak up, strong-brain!” I committed to a handful of habits for…

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

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

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

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

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

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

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

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

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

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

Crucial conversations. This is the title of a book (i.e. Crucial Conversations) that I’ve read…

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

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

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

Why you hate Monday. Hating Monday is a sign that you have a lack of…

My goal with this blog, is to bring all of “The Beginner’s Guide” videos to…

The body fat set point… Myth or Truth? Such a great topic, also a really controversial…

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