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

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

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

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

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

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

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

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

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

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

If you’re a business owner, entrepreneur of any kind, intrepreneur on a serious grind for…

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

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

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

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

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

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

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

People Who Take Offense, Don’t Take Action Nothing is going to slow you down more…

Many people don’t know this, but I was once a fat kid, or as my…

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

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

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

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

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

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

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

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

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

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

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

Cultivate Your Power Tribe. I’m really struggling to find the words for this daily dose……

Repeat After Me… This will be short, not necessarily sweet, and very much to the…

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

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

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

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

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

I think everyone, at least once within his or her training history, has been stuck….

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

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

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Ok, first of all… “What the hell is periodization?” – Glad you asked: Periodization –…

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

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

The Best and Worst Ways to Measure Progress in Fitness and Nutrition Tracking progress in…

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

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

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

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

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

Introduction: What is Concurrent Training? Concurrent training consists of combining aerobic/anaerobic training (e.g., long distance…

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

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

Heat vs. Cold Exposure: Comparing the Science Behind Two Powerful Health Interventions Introduction In recent…

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

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

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

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

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

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

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

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

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

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

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

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

The 10 Training Commandments. Full transparency, I stole these from another strength coach (Ben Bruno)….

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

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

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

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

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

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

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

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

We appear to be going about health and weight loss all wrong. As nutrition coaches,…

Why Your Stubborn Body Parts Aren’t Growing—And What to Do About It If you’ve been…

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

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Full Body vs. Split Training…? Which is better? This question has been answered by 1,000,000…

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

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

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

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

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

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

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

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

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

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

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

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

Almonds: A Healthy On-The-Go Snack Almonds have been cherished throughout history, from ancient civilizations to…

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

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

Dairy, Dairy, Dairy…. I always hear so damn much talk and questions about it and…

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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Week 9 people! I got to be honest… I’m addicted to this lifestyle. In other…

6 Quotes + 3 Steps To Supercharge Your Monday Today, I need to bring some…

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

90% of your results boil down to this. I posted on instagram that 90% of…

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

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

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

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

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

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

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

Is Flexible or Rigid Dieting Better For Weight Loss? People who use a flexible diet…

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

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

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

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

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

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

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

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

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

How Stress Impacts Body Composition: The Science and Solutions Stress is a universal experience, yet…

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

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

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

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

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

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

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

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

Cardio… Man, it sucks. Plain and simple. None of us like it, yet all of…

TRY HARDER. Try harder. Period. And I should just end it here. Because honestly… why…

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

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

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

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

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

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

I’m a trainer at a gym (the best gym in state… just sayin’), I am…

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

What is Protein Powder Good For? Intense workouts cause damage to our muscles and we…

  Do the things I’m going to share with you in this article today, and…

Today, you will learn 5 ways you can burn more fat on a daily basis……

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

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

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

Fuck mediocrity. Look around. At each area of your life. Your body. Your mind. Your…

How To Turn A Bad Day Around I had a pretty shitty day today. Yesterday,…