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

September 1, 2020
Written by Brandon Roberts

24 minutes

Key takeaways

1

If you want to learn how to interpret research go read each study before reading the breakdown below, take notes, then compare your interpretation to mine. I’ve now included a background section for those who only want to read my review and not the full paper.

2

If you’re starting an exercise program it probably won’t make a difference if you drink moderately, so that’s important to tell to your clients. However, after you establish some good behavior changes (exercise, sleep, nutrition, etc) then it might be time to talk to them about alcohol intake. A few drinks on the weekend won’t hurt, but a few drinks per day probably does reduce long-term gains.

3

It appears, based on a number of studies, that TRF is a viable option for weight loss. So, if you’re a coach go ahead and put it in your toolbox. It’s no magic pill, but it will definitely work as well as any other diet for some people.

Each month I will cover two research articles on nutrition, training, sleep, supplements, or anything else that might help you. If you’d like me to cover a specific study next month send me a message on Instagram.  

*Author’s note: if you want to learn how to interpret research go read each study before reading the breakdown below, take notes, then compare your interpretation to mine. I’ve now included a background section for those who only want to read my review and not the full paper. 

Study #1 

Title: Influence of daily beer or ethanol consumption on physical fitness in response to a high-intensity interval training program. The BEER-HIIT study.

Big Question: Does alcohol hurt exercise performance?

Scientific Question: What are the effects of a HIIT program on physical fitness parameters in healthy young adults, and are they influenced by daily moderate beer or alcohol consumption?

Why

Most people like to have a beverage, maybe a brewski or a skinny marg. If you’re like me you’ve probably wondered whether or not that will stop your gains. Or at least if it’ll hurt them. In this study, we take a look at the exercise side of things to see if it will attenuate training adaptations. This study used HIIT, while past studies have used endurance or resistance training

HIIT has been popular for a while now. There are all types, but some of the most common include repeated bouts of 30-45 seconds of intense exercise alternated with periods of active recovery or complete rest. It is quite effective too because it improves cardiovascular health and strength. Perhaps the most important aspect is that HIIT overcomes a common barriers people cite for not working out – the lack of time. Yet, it tends to be more difficult to recover from it compared to moderate or low-intensity exercise. 

Who

83 participants met the inclusion criteria and, after the baseline measurements, the participants were allocated to a training (T) or a Non-Training (NT)  group based on their preferences. Letting participants choose groups isn’t the best approach in science, but it does have some validity because we don’t randomize people to diet or exercise when we coach. They choose.

The inclusion criteria were as follows: average BMI, untrained, weight stable, and free of any health issues or injuries. What’s that mean? They were beginners. That’s ok. We need to keep that in mind when we interpret the results because people new to training respond extremely well, so the results may not apply to trained participants or athletes. Let’s keep an open mind for now. 

Study Details

The study was a preregistered 10-week controlled trial. As you’ve seen me mention before in research reviews, pre-registration is a really good thing. It holds scientists accountable to the original experimental design and hypothesis. It also clearly defines what questions they’re asking. 

So, what did the study do exactly?

First, they chose training (T) or not-training (NT). The training group completed 2 sessions per week starting at 40 minutes at RPE 8-9 and ramping up to 65 minutes per week at RPE 10 by phase 3. The RPE scale was 0-10 with 10 being maximal. 

Before they started training participants chose whether they preferred receiving alcohol or alcohol-free beverages with meals. Males drank two beverages per day (lunch, dinner), while females drank one (dinner). The alcohol was given from Monday to Friday and there were no specific recommendations for Saturday or Sunday. If you were someone who volunteered to drink every day during the week – would you go drink on the weekends? Something else to keep in mind.  

Those receiving alcohol were randomized between beer (5.4%) and mixed drinks (sparkling water with vodka, 5.4%). The non-alcohol groups consume alcohol-free beer or sparkling water. The beverage was ~22oz for men and ~11oz for women. The beer was Alhambra Especial and the alcohol-free beer was Cruzcampo. There might be a slight calorie difference we need to think about between those two. 

The HIIT protocol consisted of a circuit of the plank, high knees up, TRX horizontal row, squat, deadlift, side plank, push up, and burpees twice per set with a passive rest between exercises and an active rest between sets (RPE = 6). The HIIT sessions were supervised by trainers in groups of ~8. Small group training, anyone? No weights needed here. 

Attending at least 80% of sessions was required to be included in the final analysis. All training sessions were supervised by qualified and certified personal trainers. A gradual progression was used to ensure adherence to the protocol.

Results

Let’s walk through the results by the outcome. First up was a VO2max test on a treadmill using the modified Balke protocol.

A significant interaction was found with VO2max. Upon investigation, the authors found that there was a significant change from pre to post-testing in all of the groups that trained, but there were no differences between the training groups. I pulled down the data and re-graphed it with percentages to give us a better picture of the responses. It’s pretty fair to say they all responded about the same. 

The second outcome was handgrip strength (kg) measured with a digital hand dynamometer.  This measure isn’t great for strength in healthy young people, but it is important in aging research. However, these were young adults (18-19y) so a more practical strength test would have been good. No graph this time because it’s not super interesting. The authors only found a significant strength increase in the T-Beer(0) group although all training groups improved some. 

The authors measured a number of jumping outcomes like the Abalakov jump, drop jump, and countermovement jump (CMJ). The main difference between the jumps is that the Abalakov jump includes an arm swing and the CMJ has you put your hands on your hips. A significant interaction effect was found with CMJ, whereas no significance was observed in any other jump. I haven’t seen many scientists use the first two, so we’ll  focus on the CMJ. The T-Beer(0) group significantly improved, while (sadly)  the Non-Training group significantly lost jump height. 

Author’s Answer

A 10-week structured and highly demanding exercise intervention improves cardiorespiratory fitness and handgrip strength in healthy adults. This was not influenced by the concurrent intake of beer in moderate amounts. 

My Answer

As a reminder, one standard drink contains roughly 14 grams of pure alcohol, which is found in: 12 ounces of regular beer(5% alcohol), 5 ounces of wine, (12% alcohol),  1.5 ounces of liquor (40% alcohol). 

The rationale for the amount of alcohol selected in this study was based on a “moderate amount” which is 2-3 drinks/day based on the author’s previous research.  This study took place in Spain, which has a similar alcohol intake to the United States. I’m not sure that people who are serious about exercise and nutrition would consume 2-3 drinks per day but I would gamble that a lot of people drink at some point during the week. Probably on the weekend. Speaking of which, that’s my first issue with this study; the authors didn’t collect any data on weekend alcohol intake. However, there are two sides to this argument. All the groups improved by a good bit in 10 weeks with only 2 sessions per week so even if they did drink more or less during the weekend it didn’t have a huge effect. 

HIIT vs moderate or lower intensity training is a common debate among fitness professionals. As you may have guessed, which method is best depends on the client you’re working with. There are some data indicating  HIIT is better than continuous endurance training. However, I’m not a huge fan of HIIT for people who aren’t athletes. The exception is those who lack time to workout. HIIT is not easy to recover from and increases your risk of injury, especially if you don’t do it regularly. On the other hand, if you need to be powerful and explosive it’s worth including in your program. 

Now, let’s look at a few studies on alcohol and exercise. 

Two very old studies (Bond et al., 1983 & Houmard et al., 1987) found no effect of alcohol on endurance performance. More recent research indicates that acute alcohol consumption impairs muscular endurance, power, strength, and speed, as well as cardiovascular endurance. That shouldn’t surprise anyone. We aren’t looking at acute intake in this study though so what does the research say about drinking after exercise? 

First off, alcohol consumption decreases skeletal muscle recovery and protein synthesis. That study used a ton of alcohol though (1.5g/kg) and I’m not sure people normally consume that much. Some simple math puts an average 65kg male at ~7 drinks in that study (1.5g/kg x 65kg / 14g EtOH per drink). That amount of alcohol also reduces glycogen resynthesis. So, maybe don’t drink 6-7 drinks after a workout. 

Results from a previous publication by the authors with the same participants suggests that daily consumption of moderate amounts of beer or alcohol did not impair the gain of lean mass after a 10-week HIIT intervention. In fact, they  found the positive effects of HIIT were not influenced by the regular intake of beer or alcohol at all. Again, not that surprising since these are untrained participants and it was only 1-2 drinks per day.

Let’s sidestep for a second and think about another factor that is indirectly affected by alcohol — sleep. Drinking alcohol before going to bed may help induce sleep with 2-3 drinks, but can disrupt restorative sleep cycles throughout the night, decreasing quality of sleep. This study didn’t report sleep even though they had it in their list of secondary outcomes.  

From these studies we should see something somewhat obvious.

The dose makes the poison.

One more issue to cover before we finish. Statistics. The current study was powered on the “on a minimum predicted change of 15% in VO2max, handgrip strength and SJ jump between the intervention groups and the control Non-Training group” so it wasn’t designed to look at the differences of adding alcohol or not. That might be why we didn’t see any between-group differences. There probably were not enough people to detect a small difference between the groups. One other thing I have to point out is that the researchers didn’t do any sort of nutrition intake. Poor research methods 101. 

In conclusion, a few drinks probably won’t hinder your overall performance in the short-term, but a lot of drinks can be detrimental. Couple this with the fact that there are no long-term studies (>12 weeks) on the effects of alcohol on performance or body composition in trained participants and we’re left scratching our heads. Did we learn anything new? Not really.

How can we apply this?

If you’re starting an exercise program it probably won’t make a difference if you drink moderately, so that’s important to tell to your clients. However, after you establish some good behavior changes (exercise, sleep, nutrition,  etc) then it might be time to talk to them about alcohol intake. A few drinks on the weekend won’t hurt, but a few drinks per day probably does reduce long-term gains. 

What’s next?

Most of the studies on alcohol and exercise are fairly extreme as you can see in my breakdown above. I think we need to do more practical research. For example, does drinking 3-4 beverages on the weekend, when you’re not training, make a difference? Is that different physiological or psychological? There are a ton of questions left to ask.

Study #2

Title: Effects of 4- and 6-h Time-Restricted Feeding on Weight and Cardiometabolic Health: A Randomized Controlled Trial in Adults with Obesity

Big Question: Is a 4 or6-hour feeding better for weight loss?

Scientific Question: What is the impact of 4h TRF versus 6h TRF on body weight and metabolic disease risk patterns compared to a control group?

Why?

Diets are hard. That’s part of the reason we have so many variations. Keto, carnivore, DASH, Atkins, and the list goes on. They all work and they all don’t work at the same time. Why? Adherence. For most people (and studies) diet adherence greatly decreases after 4-6 weeks. In studies this is reflected by high drop-out rates (~20-35%). It might be due to people’s frustration with constantly having to count calories or not being able to eat what they want. So, if we can make dieting easier by using restriction techniques then maybe it’ll be easier to lose weight for some people. I’d like to think scientists are looking for an answer not the answer. 

Time-restricted feeding (TRF) has become very popular in the past few years. TRF is a form of intermittent fasting where food intake is restricted to a certain window during the day. There has been a lot of research in this area with the most popular ratio probably having a 16h fast and 8h feeding window. If we shorten the window even more we might be able to restrict calories because the meals will be larger, thus making us more fully in a small window. 

Who?

58 middle-aged females with obesity were randomized into either the 4-h TRF group (n = 19), 6-h TRF group (n = 20), or the control group (n = 19). At the conclusion of the 10-week trial, there were 16 completers in the 4-h TRF group, 19 completers in the 6-h TRF group, and 14 completers in the control group. Notably, no one dropped out of the study due to dislike of the TRF intervention.  

Wait. Let me run that back real quick. The authors say no one dropped out due to dislike of the diet, but there were 9 dropouts across all the groups due to scheduling conflicts.  I’d bet those people who had a “scheduling conflict” also didn’t like the diet. However, that’s still only 15% of the people who started and fairly low for a diet study – most are in the 20-35% range. 

Study Details

The study was preregistered and the authors used the STAR method of reporting. That’s what I call good science! 

The study started with a two-week weight stabilization period with participants eating their normal diet. During the eight week trial, the 4h TRF group ate as much as they wanted  from 3-7pm and fasted any time outside of that. The 6h TRF group ate from 1-7pm. There were no restrictions on the quantity or type of food the TRF groups could eat during the eating window.  

During the trial participants met with the study coordinator to review their adherence log. It was the simplest adherence log ever because they only check that they ate during the correct times – not what they ate. There’s always the chance of misreporting, but when you limit feeding to short windows it’s probably less likely. People tend to respond well to diet rules. That’s part of why certain diets work so well. You make things black and white. 

The primary outcome of the study was change in body weight, which was assessed every week. Body composition (fat mass, lean mass, visceral fat mass) was measured at baseline and at week 8 using dual x-ray absorptiometry (DXA). 

The authors measured blood pressure, LDL, HDL, and triglycerides. They also measured glucoregulatory factors such as Hba1C, fasting glucose, and HOMA-IR. There were even a few inflammation markers like TNF-alpha and IL-6.  

One of the more practical things they measured was adverse events. The things people have issues with like headaches, gastrointestinal issues, and irritability.

Results

Participants lost a significant amount of body weight in both TRF groups by week 8. Yet, there were no differences between 4h and 6h TRF groups. 

Adherence was tracked as mentioned above with participants compliant on ~6 days per week for the full diet. Reminder: there are seven days in a week. I wonder what happened on the last day? Refeed? I digress. 

The authors noticed that they had a lot of variation in fasting time. This would indicate people didn’t use the full eating window they were given. However, the authors found these fasting extensions were not related to weight loss. 

I’ve covered the importance between weight loss and fat mass in a previous research roundup, so let’s take a looksy here. 

 

 

Both of the TRF groups lost a significant amount of fat mass with no difference between groups. No shock there. The more concerning finding is that the 6h group lost significantly more lean mass than the 4h group. We want to hold onto that while dieting. Granted, these participants weren’t training. 

This study looked at a lot of health markers and given the study population it’s important to see if these improved. The authors found no differences in fasting glucose after the diet, but fasting insulin and insulin resistance were significantly reduced in the 4h and 6h TRF groups. There were no changes in HbA1C. These findings somewhat contradict each other.

Moving onto some other health markers, there were no changes in: 

→ Blood pressure

→ HDL

→ LDL

→ Heart rate

→ Triglycerides 

→ Inflammatory markers (IL-6 & TNF-alpha)

       → There was a significant decrease in 8-isoprostane for both TRF groups

Adverse events including dizziness, nausea, headaches, and gastrointestinal issues peaked during week 2 for both TRF groups but dissipated soon thereafter. 

Author’s Answer

4h TRF does not produce superior weight loss versus 6h TRF. Both fasting regimens induce mild reductions in body weight over 8 weeks (~3%) and show promise as interventions for weight loss. Reductions in insulin resistance and oxidative stress were also noted, which bode well for the use of these regimens in preventing cardiometabolic disease. Compliance was similar for 4- and 6-h TRF, and both regimens reduced daily energy intake by ~550 kcal/day (30% reduction), without calorie counting.  

My Answer

Spending a minimal amount of effort for the maximal amount of weight loss is every dieter’s goal. If you can use a specific diet to attain that you might be more inclined to try it. Recently, TRF has exploded in popularity both in research and in practice. One of the reasons is that people get to eat as much as they want. There’s a catch though. They can only do it for a certain amount of time. Realistically, most people don’t stuff their faces during their feeding window so what ends up happening is a natural reduction in calories because people are too full to eat as much as they normally would.

There are two studies that are somewhat comparable to the current study. The first is an 8h TRF study by Gabel et al., (2018) which had a very odd design. They used historical controls meaning that they just pulled data from an older study. Ultimately, the participants in the TRF group  lost ~2.3% body weight. This study was a pilot study from the same group that published the current study we’re reviewing. I guess they decided to change their approach, which is what pilot studies are for

Next, Gill and Panda, 2015  developed a smartphone app that instructed participants to use a 10h TRF diet for 16 weeks. They found a ~3.6% decrease in weight. This study was super neat considering a lot of people use apps to track calories. I may have to circle back to it in the future. 

One more study for comparison’s sake.  Wilkinson et al., (2020)  found  similar weight loss (3%) over 12 weeks in participants with metabolic syndrome who used a 10h TRF protocol. Those studies are proof of the concept that a number of different TRF windows can work. 

Since those TRF studies didn’t use exercise, let’s cover some that did. 

Tinsley et al.,  (2019) used a much more realistic approach for those who resistance train. They  examined the effects of TRF, with or without β-hydroxy β-methylbutyrate (HMB) supplementation, with resistance training (RT). I’m not entirely sure why HMB was involved, but it didn’t make a difference in outcomes. The authors ultimately found that TRF did not impair lean mass gains or muscle hypertrophy compared to a normal (continuous) diet when energy and protein intake were similar. According to the study, they were eating ~1.6g/kg/day. Not bad at all, and well above what the general population would eat while dieting.  On the weight loss side, the TRF group lost a significant amount of fat mass (2-4%).  This study mainly tells us that we can use TRF without any training impairments.

An earlier study, by the same group (Tinsley et al., 2016), examined the effects of  eight weeks of resistance training with and without TRF  in order to assess nutrient intake and changes in body composition and muscular strength. The authors found that TRF reduced energy intake (-550kcal) and did not adversely affect lean mass retention or muscular improvements with training. 

Last one for our exercise comparison. Moro et al., (2016) examined the effects TRF and a continuous diet  during resistance training in healthy resistance-trained males. They found that TRF could decrease fat mass more than a continuous diet, while both diet groups were able to maintain muscle mass and strength. The protein intake in this study was very comparable to what you might see in an athlete or person eating high protein (1.9g/kg/day PRO).  I did a whole week of infographics on TRF studies on IG if you want to see more data from them.

I would caution some interpretation in the studies above. I think they tell us that TRF can be used for a short time (8-10 weeks), but they don’t tell us about long-term changes. That said, for most people it won’t make a big difference, especially if it helps them adhere to the diet and meet their fat loss goals. On the other hand, I think an 8-10 week diet is a good time frame for those who don’t need to lose a lot of weight. If you need to diet longer than that you may want to include diet breaks or refeeds. 

TRF is sounding pretty good right about now. Let’s get back to the study at hand. 

Something should catch your eye. The amount of lean mass lost by both TRF groups. That makes me question their protein intake since protein seems to reduce lean mass losses. Surprisingly the authors didn’t report any macronutrient or calorie data though they do mention that the TRF groups “both regimens reduced daily energy intake by ~550 kcal/day.” I bet they publish that in a follow-up study since there are a whopping 18 secondary outcomes in the trial registration. Until that data comes out I’ll hold my judgment on this study. 

How can we apply this?

It appears, based on a number of studies, that TRF is a viable option for weight loss. So, if you’re a coach go ahead and put it in your toolbox. It’s no magic pill, but it will definitely work as well as any other diet for some people. 

What’s next?

We still have a lot of research to figure out if there are metabolic benefits to using TRF. The evidence is pretty mixed right now. I didn’t cover any of it in this review. The big question in the field is if the metabolic effects are due to weight loss or are due to the fasting. I’d speculate that it’s both and to tease out the difference we’re going to need very big, very well designed studies. With the increase in research, we might just see those in the next few years. 

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Written by
Brandon Roberts

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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
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
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
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
What Does Your Body Store As Fat Easiest? Carbs vs. Fats
Nutrition
What Does Your Body Store As Fat Easiest? Carbs vs. Fats

Is it harder for the body to store carbs as fat, than it is to…

Nutrition
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
[Daily Dose] Master The Basics.
Daily Dose
[Daily Dose] Master The Basics.

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

Daily Dose
The "Handful" Diet
Nutrition
The "Handful" Diet

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

Nutrition
Is Flexible Dieting Good For Weight Loss? IIFYM vs. Meal Plans
Nutrition
Is Flexible Dieting Good For Weight Loss? IIFYM vs. Meal Plans

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

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
[Daily Dose] Fuck mediocrity.
Daily Dose
[Daily Dose] Fuck mediocrity.

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

Daily Dose
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
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
[Daily Dose] “SHUT UP, WEAK-BRAIN! // Speak up, strong-brain!”
Daily Dose
[Daily Dose] “SHUT UP, WEAK-BRAIN! // Speak up, strong-brain!”

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

Daily Dose
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
[Daily Dose] You deserve MORE.
Daily Dose
[Daily Dose] You deserve MORE.

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

Daily Dose
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
Concurrent Training: A Practical Guide, Backed By Science
Science
Concurrent Training: A Practical Guide, Backed By Science

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

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

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

Lifestyle
[Daily Dose] Don’t Avoid Difficulty, Accept It.
Daily Dose
[Daily Dose] Don’t Avoid Difficulty, Accept It.

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

Daily Dose
[Daily Dose] Nobody is Self-Made.
Daily Dose
[Daily Dose] Nobody is Self-Made.

Nobody is Self-Made. We’re here out in Arizona for a team retreat and wow… my…

Daily Dose
Client Case Study: 8 Months To Get Shredded
Coaching
Client Case Study: 8 Months To Get Shredded

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

Coaching
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
Navigating Through The Holidays (Realistic Holiday Health Outcomes)
Lifestyle
Navigating Through The Holidays (Realistic Holiday Health Outcomes)

This isn’t your typical “Thanksgiving Survival Guide” nutrition blog that’s going to save you from…

Lifestyle
[Daily Dose] Habits and Addictions Are The Same
Daily Dose
[Daily Dose] Habits and Addictions Are The Same

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

Daily Dose
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
How To Count Your Steps For Weight Loss
Science
How To Count Your Steps For Weight Loss

Does Your Body Adapt To NEAT Or Walking, Making Your Step Count Less Effective At…

Science
[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
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
[Daily Dose] 6 Quotes + 3 Steps To Supercharge Your Monday
Daily Dose
[Daily Dose] 6 Quotes + 3 Steps To Supercharge Your Monday

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

Daily Dose
[Daily Dose] Self-Made is Made Up.
Daily Dose
[Daily Dose] Self-Made is Made Up.

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

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

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

Daily Dose
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
[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
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
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
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
[Daily Dose] TRY HARDER.
Daily Dose
[Daily Dose] TRY HARDER.

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

Daily Dose
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
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
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
How to Intensify Your Workout: 7 Proven Training Techniques
Training
How to Intensify Your Workout: 7 Proven Training Techniques

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

Training
"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
[Daily Dose] Just Show Up.
Daily Dose
[Daily Dose] Just Show Up.

Just Show Up. Hey. I’ve been sitting here staring at a blank screen for at…

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

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

Daily Dose
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
How Sore Should You Be After A Workout?
Training
How Sore Should You Be After A Workout?

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

Training
The Ultimate Guide to Fitness and Nutrition Coaching
Coaching
The Ultimate Guide to Fitness and Nutrition Coaching

Why You Should Hire An Online Fitness and Nutrition Coach First and foremost, it should…

Coaching
The Funeral Question
Lifestyle
The Funeral Question

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

Lifestyle
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
[Daily Dose] The Only Person in Your Way, is YOU.
Daily Dose
[Daily Dose] The Only Person in Your Way, is YOU.

The Only Person in Your Way, is YOU. There’s so many of us who want…

Daily Dose
Better Gut, Better Abs.
Nutrition
Better Gut, Better Abs.

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

Nutrition
[Daily Dose] The Greats and YOU… Are the same.
Daily Dose
[Daily Dose] The Greats and YOU… Are the same.

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

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

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

Daily Dose
Intermittent Fasting
Nutrition
Intermittent Fasting

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

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
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
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
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
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
[Daily Dose] “WHY NOT YOU….?”
Daily Dose
[Daily Dose] “WHY NOT YOU….?”

“WHY NOT YOU….?” There’s something about being a human that innately slows you down or…

Daily Dose
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
Metabolic Adaptation: Why Dieting Slows Down Your Metabolism & How To Fix It
Nutrition
Metabolic Adaptation: Why Dieting Slows Down Your Metabolism & How To Fix It

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

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
[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
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
[Daily Dose] Be A Leader, Not A Follower.
Daily Dose
[Daily Dose] Be A Leader, Not A Follower.

Be A Leader, Not A Follower. If you’re reading this, it means you want to…

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

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

Daily Dose
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
Low Calorie Foods That Fill You Up
Nutrition
Low Calorie Foods That Fill You Up

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

Nutrition
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 in your training, the basics just get boring. Let’s face it. 5×5,…

Training
Second podcast
Coaching
Second podcast
Coaching
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
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
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
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
[Daily Dose] People Who Take Offense, Don’t Take Action
Daily Dose
[Daily Dose] People Who Take Offense, Don’t Take Action

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

Daily Dose
[Daily Dose] The Pursuit of Fulfillment
Daily Dose
[Daily Dose] The Pursuit of Fulfillment

The Pursuit of Fulfillment Someone asked me on my IG story Q&A the other day,…

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

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

Nutrition
[Daily Dose] Gratitude Is MOTIVATION.
Daily Dose
[Daily Dose] Gratitude Is MOTIVATION.

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

Daily Dose
[Daily Dose] MJ, Kobe, Tom Brady… You.
Daily Dose
[Daily Dose] MJ, Kobe, Tom Brady… You.

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

Daily Dose
[Daily Dose] Ready, Aim, FIRE. Repeat.
Daily Dose
[Daily Dose] Ready, Aim, FIRE. Repeat.

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

Daily Dose
Contagious Inspiration
Coaching
Contagious Inspiration

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

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

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

Training
[Daily Dose] What is Body Positivity, Really…?
Daily Dose
[Daily Dose] What is Body Positivity, Really…?

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

Daily Dose
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
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
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
"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
‘Cheat Meals’, Refeeds & Diet-Breaks – What Actually Works
Nutrition
‘Cheat Meals’, Refeeds & Diet-Breaks – What Actually Works

“Cheat Meal”… The two most holy words in the diet vocabulary that every single client…

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

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

Coaching
[Daily Dose] Watering Your Lawn While It’s Raining.
Daily Dose
[Daily Dose] Watering Your Lawn While It’s Raining.

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

Daily Dose
Training Volume: How Many Sets Per Week is Enough?
Training
Training Volume: How Many Sets Per Week is Enough?

The Volume Landmarks The optimal amount of volume is going to be somewhere between the…

Training
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
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
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
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
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
"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 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
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
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
Science Behind Fat Cells & Ibuprofens Effect on Hypertrophy (Research Roundup)
Nutrition
Science Behind Fat Cells & Ibuprofens Effect on Hypertrophy (Research Roundup)

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

Nutrition
Nutrition

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

Nutrition
50 Science-Backed Anti-Aging Strategies For Life Pt.2
Hormones
50 Science-Backed Anti-Aging Strategies For Life Pt.2

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

Hormones
The 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
The Elimination Diet
Nutrition
The Elimination Diet

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

Nutrition
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
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
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
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
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
[Daily Dose] Understand Your Pain, Double Your Progress
Daily Dose
[Daily Dose] Understand Your Pain, Double Your Progress

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

Daily Dose
[Daily Dose] The 80/10/10 Rule.
Daily Dose
[Daily Dose] The 80/10/10 Rule.

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

Daily Dose
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
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
[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
Nutritional Periodization For Fat Loss
Nutrition
Nutritional Periodization For Fat Loss

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

Nutrition
[Daily Dose] Stop living with “what if’s….
Daily Dose
[Daily Dose] Stop living with “what if’s….

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

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

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

Nutrition
[Daily Dose] The Gardener.
Daily Dose
[Daily Dose] The Gardener.

The Gardener. What does a gardener and a champion have in common? A Prolific Sense…

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

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

Nutrition
[Daily Dose] But what if you gain the weight back…?
Daily Dose
[Daily Dose] But what if you gain the weight back…?

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

Daily Dose
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
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
The Simplicity Of Success
Nutrition
The Simplicity Of Success

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

Nutrition
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
[Daily Dose] ACTION → RESULTS → MOTIVATION
Daily Dose
[Daily Dose] ACTION → RESULTS → MOTIVATION

ACTION → RESULTS → MOTIVATION Want to know how to unlock unlimited motivation…? Take action…

Daily Dose
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
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
EPISODE 12: Pancakes, Abs & Chasing Unicorns
Nutrition
EPISODE 12: Pancakes, Abs & Chasing Unicorns

LESS THAN 2 WEEKS OUT!!!! Wow…. I think it finally hit me that I will…

Nutrition
The 10 Training Commandments
Training
The 10 Training Commandments

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

Training
[Daily Dose] Is Your Body A Sports Car? Or A Junk-Yard Cruiser?
Daily Dose
[Daily Dose] Is Your Body A Sports Car? Or A Junk-Yard Cruiser?

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

Daily Dose
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
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
A man going trough his rever dieting documents on an iMac
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 is a subject that gets talked about A LOT… and for good reason….

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

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

Daily Dose
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
[Daily Dose] Become Your Own Stoic.
Daily Dose
[Daily Dose] Become Your Own Stoic.

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

Daily Dose
The Final Chapter…
Lifestyle
The Final Chapter…

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

Lifestyle
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
[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
How Much Protein Can You Absorb In One Meal?
Nutrition
How Much Protein Can You Absorb In One Meal?

What Does “Protein Absorption” Mean…? From a nutritional view, absorption describes the passage of nutrients…

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

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

Daily Dose
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
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
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
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
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
KAIZEN
Lifestyle
KAIZEN

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

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

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

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

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

Coaching
[Daily Dose] Win The Rest of 2022, By Doing This.
Daily Dose
[Daily Dose] Win The Rest of 2022, By Doing This.

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

Daily Dose
[Daily Dose] They’re Tools, Not Time Machines!
Daily Dose
[Daily Dose] They’re Tools, Not Time Machines!

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

Daily Dose
[Daily Dose] Crucial conversations.
Daily Dose
[Daily Dose] Crucial conversations.

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

Daily Dose
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
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
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
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
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
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
Does Cortisol Affect Fat Loss?
Hormones
Does Cortisol Affect Fat Loss?

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

Hormones
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
The Secret To Success
Coaching
The Secret To Success

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

Coaching
How To Use A TDEE and BMR Calculator To Lose Weight
Nutrition
How To Use A TDEE and BMR Calculator To Lose Weight

How To Use TDEE and BMR Calculator To Lose Weight BMR (Basal Metabolic Rate) and…

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
[Daily Dose] If people hate, it means you’re winning.
Daily Dose
[Daily Dose] If people hate, it means you’re winning.

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

Daily Dose
"The Begging Bowl"
Lifestyle
"The Begging Bowl"

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

Lifestyle
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
[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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
[Daily Dose] Success is how you SEE it.
Daily Dose
[Daily Dose] Success is how you SEE it.

Success is how you SEE it. 90% of the results you see are pre-determined based…

Daily Dose
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
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
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
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
Top 10 Principles For Results Based Nutrition [Printable Infographic]
Nutrition
Top 10 Principles For Results Based Nutrition [Printable Infographic]

For a printable version of this, for you to keep, click here .

Nutrition
Defining Your Appreciation
Lifestyle
Defining Your Appreciation

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

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

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

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

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

Daily Dose
The Repeated Bout Effect (Is Muscle Damage A Good Thing…?)
Science
The Repeated Bout Effect (Is Muscle Damage A Good Thing…?)

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

Science
How To Change Your Behaviors and Lose More Weight
Nutrition
How To Change Your Behaviors and Lose More Weight

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

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

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

Daily Dose
[Daily Dose] Maktub – “It Was Written”.
Daily Dose
[Daily Dose] Maktub – “It Was Written”.

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

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

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

Daily Dose
Cracking The "Carbohydrate Code"
Nutrition
Cracking The "Carbohydrate Code"

I get a ton of nutrition questions on a daily basis, but the topic that…

Nutrition
How To Track Macros When Eating At Restaurants
Nutrition
How To Track Macros When Eating At Restaurants

How To Track Macros When Eating At Restaurants In this article, I’m going to show…

Nutrition
What Motivates You?
Lifestyle
What Motivates You?

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

Lifestyle
What is the easiest diet to stay on?
Nutrition
What is the easiest diet to stay on?

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

Nutrition
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
[Daily Dose] Winners Arent Afraid To Lose
Daily Dose
[Daily Dose] Winners Arent Afraid To Lose

Winner’s Aren’t Afraid To Lose. This actually comes straight out of a Chris Stapleton song,…

Daily Dose
[Daily Dose] WTF is President’s Day…?
Daily Dose
[Daily Dose] WTF is President’s Day…?

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

Daily Dose
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
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
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
What Are The Health Benefits To Eating Organ Meat?
Nutrition
What Are The Health Benefits To Eating Organ Meat?

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

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

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

Lifestyle
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
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
Fit over 40
Lifestyle
Fit over 40

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

Lifestyle
[Daily Dose] Eliminate These 2 Things In Order To Get Better Results
Daily Dose
[Daily Dose] Eliminate These 2 Things In Order To Get Better Results

Eliminate These 2 Things In Order To Get Better Results There are TWO very specific…

Daily Dose
Take Advantage of Our Personal Trainer App with These 13 Tips
Training
Take Advantage of Our Personal Trainer App with These 13 Tips

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

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

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

Daily Dose
[Daily Dose] The Correct Way To Diet…
Daily Dose
[Daily Dose] The Correct Way To Diet…

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

Daily Dose
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
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 10 Rituals For Better Living
Lifestyle
The 10 Rituals For Better Living

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

Lifestyle
How 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
Top 4 Nutritional Questions, Answered
Nutrition
Top 4 Nutritional Questions, Answered

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

Nutrition
[Daily Dose] Repeat After Me…
Daily Dose
[Daily Dose] Repeat After Me…

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

Daily Dose
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
[Daily Dose] How To Turn A Bad Day Around
Daily Dose
[Daily Dose] How To Turn A Bad Day Around

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

Daily Dose
[Daily Dose] 90% of your results boil down to this.
Daily Dose
[Daily Dose] 90% of your results boil down to this.

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

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

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

Daily Dose
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
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
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
[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
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 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
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
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
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
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
"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
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
Steps to Success
Lifestyle
Steps to Success

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

Lifestyle
Never Give Up
Lifestyle
Never Give Up

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

Lifestyle
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,…