Choose Hard with Cody McBroom

Ep. 681 - Are Carbohydrates and Insulin Causing Obesity?

This is a common myth that we’re going to completely rip apart, today! Listen in on this research review to better understand the role of insulin, what actually causes obesity, and why you can't blindly take advice in the fitness and nutrition industry.Background: The carbohydrate insulin model (CIM) states that  increasing fat deposition in the body—resulting from the hormonal responses to a high-glycemic-load diet—drives positive energy balance.Said differently, Diets with a high proportion of carbohydrate elevate insulin secretion and thereby suppress the release of fatty acids from adipose tissue into the circulation and direct circulating fat toward adipose storage and away from oxidation. This altered fuel availability is theorized to lead to a state of cellular ‘internal starvation’ leading to adaptive decreases in energy expenditure and increased hunger.  Concept: High glycemic load (GL) foods (e.g., high carbs) raise insulin, suppress glucagon, and elicit glucose-dependent insulinotropic polypeptide (GIP) response. This cascade drives glucose into muscle/liver/fat cells for about an hour. At about 3 hours post-meal glucose rapidly decreases to (theoretically) lower than pre-meal state which tells the brain “I need food” and induces a hormone response increasing the drive to eat(ghrelin, etc).The carbohydrate-insulin model suggests that endocrine dysregulation of adipose tissue is the primary driver of positive energy balance.Overlap: Both theories suggest that changes in food quality drive weight gain. However, according to the CIM, hormonal and metabolic responses to the source of dietary calories, not merely calorie content, lie upstream in the mechanistic pathway. In the Energy Balance Model (EBM) all calories are metabolically equivalent.Other Discussion points:How does our environment play a role in how we act?----Apply for our World Renowned Coaching Program, RIGHT HERE.Remember to join our private FB community, RIGHT HERE.As Featured on: Huffington Post, Bodybuilding.com, The PTDC, Dr. John Rusin, Muscle For Life, HLHL, iN3, OPEX Fitness and More…----Join The Tailored Trainer (TCM's Membership Site) to gain full access to daily programming and a private coaching forum for guidance. Get a 7 Day FREE Trial HEREASK CODY YOUR QUESTION FOR THE PODCAST HERECheck Out Free Guides and E-Books HEREHead over to http://buylegion.com/boomboom enter code boom boom at checkout to save 20%, start earning loyalty points, and supplementing with the top supplement company on the market.----Apply For Coaching: bit.ly/Coaching-AppGet Your Free Copy of The Nutrition Hierarchy, HERELearn How We Coach: Read This Case Study ArticleTop 4 Episodes:- Nutritional Periodization- Nutrition FAQ

Ep. 680 - How To Live A Tailored Life (Mindset To Create & Sustain Success)

This episode will provide you with exactly what the title suggests... the tools, strategies, and mental shifts needed in order to completely transform your body, your career, your relationships, and your life. ANYTHING in life worth accomplishing can be accomplished if you step into it with a growth mindset and in this episode, we teach you just that - while also showing you what it takes to sustain those changes for life.----Apply for our World Renowned Coaching Program, RIGHT HERE.Remember to join our private FB community, RIGHT HERE.As Featured on: Huffington Post, Bodybuilding.com, The PTDC, Dr. John Rusin, Muscle For Life, HLHL, iN3, OPEX Fitness and More…----Join The Tailored Trainer (TCM's Membership Site) to gain full access to daily programming and a private coaching forum for guidance. Get a 7 Day FREE Trial HEREASK CODY YOUR QUESTION FOR THE PODCAST HERECheck Out Free Guides and E-Books HEREHead over to http://buylegion.com/boomboom enter code boom boom at checkout to save 20%, start earning loyalty points, and supplementing with the top supplement company on the market.----Apply For Coaching: bit.ly/Coaching-AppGet Your Free Copy of The Nutrition Hierarchy, HERELearn How We Coach: Read This Case Study ArticleTop 4 Episodes:- Nutritional Periodization- Nutrition FAQ- Training FAQ- My Story----You can get access to ALL of our content in one place, now:www.tailoredcoachingmethod.com/links/Check out all of our e-books by visiting www.tailoredcoachingmethod.com/products/Tailored Coaching Method Coaching Info: www.tailoredcoachingmethod.com/online-coaching/----Social Links:Blog – http://www.tailoredcoachingmethod.com/blogFacebook - https://www.facebook.com/tailoredcoachingmethodInstagram - https://www.instagram.com/tailoredcoachingmethod/YouTube - https://www.youtube.com/TailoredCoachingMethodPodcast Youtube - https://www.youtube.com/channel/UCX9qbTBGTioX8tZLCmE6TIQEmail – info@tailoredcoachingmethod.com

Ep. 679 - Q&A: Favorite Thanksgiving Side Dish, Changing Up Macros, 3-Day Split Structure, And More…

----BLACK FRIDAY SALES LINKS:- Black Friday Coaching Sale- Black Friday Tailored Trainer Sale (Year For $279)----Apply for our World Renowned Coaching Program, RIGHT HERE.Remember to join our private FB community, RIGHT HERE.As Featured on: Huffington Post, Bodybuilding.com, The PTDC, Dr. John Rusin, Muscle For Life, HLHL, iN3, OPEX Fitness and More…----Timestamps:2:55 - Favorite thanksgiving side dish4:50 - Why did you get a bulldog6:10 - Minimum amount of time to bulk?10:30 - Is RDL compound lift?14:30 - What journal do you recommend for first timers? (5-Minute Journal HERE , Self Journal HERE and Monk Manual HERE)15:45 - What Certs should I take or seminars to watch to educate myself?19:55 - Doing 30 min walk before workout effect workout? (Dynamic Warmup Video HERE)23:00 - How often do you change up the macros on clients?26:30 - Thoughts on people doing Pilates to burn calories for their watch32:05 - When starting a reverse, is there a general # of grams of macros you increase in carbs or fat? (Link to the Reverse Diet FAQ Podcast Episode)35:25 - Benefits of box in wide leg squat.39:05 - How to structure a three day split.3:20 - How to get back into working out after being sick.46:20 - What was your first tattoo?48:30 - Favorite Workout clothes?50:15 - How do you calculate your own personal macros?52:00 - Does Ibuprofen affect gains? (Research Review Mentioned)----Join The Tailored Trainer (TCM's Membership Site) to gain full access to daily programming and a private coaching forum for guidance. Get a 7 Day FREE Trial HEREASK CODY YOUR QUESTION FOR THE PODCAST HERECheck Out Free Guides and E-Books HEREHead over to http://buylegion.com/boomboom enter code boom boom at checkout to save 20%, start earning loyalty points, and supplementing with the top supplement company on the market.----Apply For Coaching: bit.ly/Coaching-AppGet Your Free Copy of The Nutrition Hierarchy, HERELearn How We Coach: Read This Case Study ArticleTop 4 Episodes:-

Ep. 678 - Does Your Metabolism Change As You Age?

Everyone tends to believe that your metabolism slows down as you age and therefore stops you from being able to get leaner or lose weight… So, is this actually true? Does research truly support this?Yes, it does - but only on the extreme ends (young/old). And today, we dive into this question and a recent study that comes from the Pontzer study in Science - listen in for details and read below for more information on the specific study we’re reviewing.Study Design: Data was taken from the IAEA Doubly Labelled Water Database in April of 2020. At this time the database had 6,742 measurements of TDEE, fat free mass, fat mass, sex, and age. The authors investigated the effects of age, body composition, and sex on TDEE and its components, using a large (n = 6,421; 64% female), geographically and economical diverse (29 countries) database of doubly labelled water measurements for subjects up to 95 years old, calculating total expenditure from isotopic measurements using a single equation.Analysis: The authors used segmented regression after their initial analysis, which identified four distinct phases over the life span: neonates (0-1y), juveniles (1-20y), adults (20-60y), and older adults (60-95y).Application: Total expenditure rises in childhood, is stable through adulthood (20-60y), and declines in older adults. This study provides very good evidence that fat free mass accounts for a very large portion of our TDEE (83%). Yet, this has been known for quite some time, so it isn’t anything new. However, the novel aspect of the study—and the reason it’s in the journal Science—is that this is the first study to demonstrate that metabolism declines after age ~60, independent of fat free mass. This study provides evidence that the reason people gain weight is not due to their metabolism “slowing down” as you may commonly hear.Limitations: this was a cross sectional study so to really know we would have to track people across their lifespan rather than use a cross-sectional approach.Other Discussion points: Life changes over time (movement, exercise, eating habits)Harder to break habits or develop new ones as we ageWeightology link----BLACK FRIDAY SALES LINKS:- Black Friday Coaching Sale- Black Friday Tailored Trainer Sale (Year For $279)----Join The Tailored Trainer (TCM's Membership Site) to gain full access to daily programming and a private coaching forum for guidance. Get a 7 Day FREE Trial HEREASK CODY YOUR QUESTION FOR THE PODCAST HERECheck Out Free Guides and E-Books HEREHead over to http://buylegion.com/boomboom enter code boom boom at checkout to save 20%, start earning loyalty points, and supplementing with the top supplement company on the market.----Apply for our World Renowned Coaching Program, RIGHT HERE.Remember to join our private FB community, RIGHT HERE.As Featured on: Huffington Post, Bodybuilding.com, The

Ep. 677 - Bulletproof Bodybuilding (The Ultimate Program Design Method)

We're going to dive deep into the weeds of programming in today's podcast! Cody breaks down the new program launching in the Tailored Trainer App, called Bulletproof Bodybuilding. The program is designed to attack your aesthetic goals (recomposition), while creating a level of resiliency in your body that helps you to completely avoid aches, pains, and injuries, to keep you in the gym for years and years to come.Cody also announces the Tailored Coaching Method Black Friday Special! Which you can find links to, below:BLACK FRIDAY SALES LINKS:- Black Friday Coaching Sale- Black Friday Tailored Trainer Sale (Year For $279)----Apply for our World Renowned Coaching Program, RIGHT HERE.Remember to join our private FB community, RIGHT HERE.As Featured on: Huffington Post, Bodybuilding.com, The PTDC, Dr. John Rusin, Muscle For Life, HLHL, iN3, OPEX Fitness and More…----Join The Tailored Trainer (TCM's Membership Site) to gain full access to daily programming and a private coaching forum for guidance. Get a 7 Day FREE Trial HEREASK CODY YOUR QUESTION FOR THE PODCAST HERECheck Out Free Guides and E-Books HEREHead over to http://buylegion.com/boomboom enter code boom boom at checkout to save 20%, start earning loyalty points, and supplementing with the top supplement company on the market.----Apply For Coaching: bit.ly/Coaching-AppGet Your Free Copy of The Nutrition Hierarchy, HERELearn How We Coach: Read This Case Study ArticleTop 4 Episodes:- Nutritional Periodization- Nutrition FAQ- Training FAQ- My Story----You can get access to ALL of our content in one place, now:www.tailoredcoachingmethod.com/links/Check out all of our e-books by visiting www.tailoredcoachingmethod.com/products/Tailored Coaching Method Coaching Info: www.tailoredcoachingmethod.com/online-coaching/----Social Links:Blog – http://www.tailoredcoachingmethod.com/blogFacebook - https://www.facebook.com/tailoredcoachingmethodInstagram - https://www.instagram.com/tailoredcoachingmethod/YouTube - https://www.youtube.com/Tailo

Ep. 676 - Lower Back With Deadlifting, Advanced Courses, TCM Coaches Stories, And More...

----Apply for our World Renowned Coaching Program, RIGHT HERE.Remember to join our private FB community, RIGHT HERE.As Featured on: Huffington Post, Bodybuilding.com, The PTDC, Dr. John Rusin, Muscle For Life, HLHL, iN3, OPEX Fitness and More…----Timestamps:1:40 - Where did you learn most about form and advanced variations?8:50 - When I deadlift, I feel like my lower back is lifting the weight. How can I fix this?12:20 - I want to strength train but I chant at the moment due to Diastasis Recti. How can I fix this?15:45 - How can I stay motivated, be disciplined and be consistent?26:00 - Why don't you interview your own coaches?27:50 - What is the best protocol for my training as I am a trainer?33:35 - I train 5-6 days a week. I change my program every 5-6 weeks. I focus on progressive overload. I train glutes 2 times with heavy weighs (8-15 rep range) and add 1 day high rep. My delt, biceps, and triceps are still over developed compared to rest of my lower body. What can I do to balance out body? 37:10 - How should you periodize for muscle gain when traveling for 2 weeks each month?40:00 - Trying to figure out macros. Do I really need 1 gram of protein per pound of body weight?43:55 - Is it better to super set opposing lower body muscle groups or upper with lower in full body workouts?47:30 - What is the time for a slight surplus to become a new maintenance?----Join The Tailored Trainer (TCM's Membership Site) to gain full access to daily programming and a private coaching forum for guidance. Get a 7 Day FREE Trial HEREASK CODY YOUR QUESTION FOR THE PODCAST HERECheck Out Free Guides and E-Books HEREHead over to http://buylegion.com/boomboom enter code boom boom at checkout to save 20%, start earning loyalty points, and supplementing with the top supplement company on the market.----Apply For Coaching: bit.ly/Coaching-AppGet Your Free Copy of The Nutrition Hierarchy, HERELearn How We Coach: Read This Case Study ArticleTop 4 Episodes:- Nutritional Periodization- Nutrition FAQ- Training FAQ- My Story----You can get access to ALL of our content in one place, now:www.tailoredcoachingmethod.com/links/Check out all of our e-books by visiting www.tailoredcoachingmethod.com/products/Tailored Coaching Method Coaching Info: www.tailoredcoachingmethod.com/online-coaching/----Social Links:Blog –

Ep. 675 - James FitzGerald of OPEX Fitness

In today's episode, Cody talks with James FitzGerald on the state of the fitness industry, why automation and algorithms are NOT the answer, how coaches SHOULD be thinking, what sustainability and consistency really mean and look like, and so much more…This is a deep and very philosophical conversation between two fitness professionals who share a lot of the same passion, insights, and opinions. THINGS MENTIONED:LearnRXwww.opexfit.comInstagram - @opexfitness----Apply for our World Renowned Coaching Program, RIGHT HERE.Remember to join our private FB community, RIGHT HERE.As Featured on: Huffington Post, Bodybuilding.com, The PTDC, Dr. John Rusin, Muscle For Life, HLHL, iN3, OPEX Fitness and More…----Apply For Coaching: bit.ly/Coaching-AppGet Your Free Copy of The Nutrition Hierarchy, HERELearn How We Coach: Read This Case Study ArticleTop 4 Episodes:- Nutritional Periodization- Nutrition FAQ- Training FAQ- My Story----Join The Tailored Trainer (TCM's Membership Site) to gain full access to daily programming and a private coaching forum for guidance. Get a 7 Day FREE Trial HEREASK CODY YOUR QUESTION FOR THE PODCAST HERECheck Out Free Guides and E-Books HEREHead over to http://buylegion.com/boomboom enter code boom boom at checkout to save 20%, start earning loyalty points, and supplementing with the top supplement company on the market.----You can get access to ALL of our content in one place, now:www.tailoredcoachingmethod.com/links/Check out all of our e-books by visiting www.tailoredcoachingmethod.com/products/Tailored Coaching Method Coaching Info: www.tailoredcoachingmethod.com/online-coaching/----Social Links:Blog – http://www.tailoredcoachingmethod.com/blogFacebook - https://www.facebook.com/tailoredcoachingmethodInstagram - https://www.instagram.com/tailoredcoachingmethod/YouTube - https://www.youtube.com/TailoredCoachingMethodPodcast Youtube - https://www.youtube.com/channel/UCX9qbTBGTioX8

Ep. 674 - Q&A: CBD For Recovery, Knee Wraps, How To Better Handle Stress, and More...

This week, you're getting TWO Q&A's from us! In this episode Cody dives into whether or not CBD is proven in the research to be effective, how many protein shakes is too many, knee sleeves and whether or not it's just placebo, setting realistic (and specific) goals, learning to handle stress, and more!----Apply for our World Renowned Coaching Program, RIGHT HERE.Remember to join our private FB community, RIGHT HERE.As Featured on: Huffington Post, Bodybuilding.com, The PTDC, Dr. John Rusin, Muscle For Life, HLHL, iN3, OPEX Fitness and More…----Join The Tailored Trainer (TCM's Membership Site) to gain full access to daily programming and a private coaching forum for guidance. Get a 7 Day FREE Trial HEREASK CODY YOUR QUESTION FOR THE PODCAST HERECheck Out Free Guides and E-Books HEREHead over to http://buylegion.com/boomboom enter code boom boom at checkout to save 20%, start earning loyalty points, and supplementing with the top supplement company on the market.----Apply For Coaching: bit.ly/Coaching-AppGet Your Free Copy of The Nutrition Hierarchy, HERELearn How We Coach: Read This Case Study ArticleTop 4 Episodes:- Nutritional Periodization- Nutrition FAQ- Training FAQ- My Story----You can get access to ALL of our content in one place, now:www.tailoredcoachingmethod.com/links/Check out all of our e-books by visiting www.tailoredcoachingmethod.com/products/Tailored Coaching Method Coaching Info: www.tailoredcoachingmethod.com/online-coaching/----Social Links:Blog – http://www.tailoredcoachingmethod.com/blogFacebook - https://www.facebook.com/tailoredcoachingmethodInstagram - https://www.instagram.com/tailoredcoachingmethod/YouTube - https://www.youtube.com/TailoredCoachingMethodPodcast Youtube - https://www.youtube.com/channel/UCX9qbTBGTioX8tZLCmE6TIQEmail – info@tailoredcoachingmethod.com

Ep. 673 - Q&A: Circuit Style Training, Cholesterol, Hair Loss With Weight Loss, And More…

----Apply for our World Renowned Coaching Program, RIGHT HERE.Remember to join our private FB community, RIGHT HERE.As Featured on: Huffington Post, Bodybuilding.com, The PTDC, Dr. John Rusin, Muscle For Life, HLHL, iN3, OPEX Fitness and More…----Apply For Coaching: bit.ly/Coaching-AppGet Your Free Copy of The Nutrition Hierarchy, HERELearn How We Coach: Read This Case Study ArticleTop 4 Episodes:- Nutritional Periodization- Nutrition FAQ- Training FAQ- My Story----You can get access to ALL of our content in one place, now:www.tailoredcoachingmethod.com/links/Check out all of our e-books by visiting www.tailoredcoachingmethod.com/products/Tailored Coaching Method Coaching Info: www.tailoredcoachingmethod.com/online-coaching/----Join The Tailored Trainer (TCM's Membership Site) to gain full access to daily programming and a private coaching forum for guidance. Get a 7 Day FREE Trial HEREASK CODY YOUR QUESTION FOR THE PODCAST HERECheck Out Free Guides and E-Books HEREHead over to http://buylegion.com/boomboom enter code boom boom at checkout to save 20%, start earning loyalty points, and supplementing with the top supplement company on the market.----Social Links:Blog – http://www.tailoredcoachingmethod.com/blogFacebook - https://www.facebook.com/tailoredcoachingmethodInstagram - https://www.instagram.com/tailoredcoachingmethod/YouTube - https://www.youtube.com/TailoredCoachingMethodPodcast Youtube - https://www.youtube.com/channel/UCX9qbTBGTioX8tZLCmE6TIQEmail – info@tailoredcoachingmethod.com

Ep. 672 - Chris Barakat on Intensity Over Volume

We have Chris Barakat on the podcast once again! This time, we're diving into his most recent bodybuilding prep journey, why he believes intensity is more important than volume and intensity for hypertrophy and muscle maintenance during a fat loss phase, intuitive eating for fat loss and when it may be appropriate to do so, and so much more!----THINGS WE MENTIONED:- Podcast 1 w/ Chris- Podcast 2 w/ Chris- Podcast Roundtable w/ Chris and Will- www.schoolofgainz.com- Chris on instagram @christopher.barakat----Apply for our World Renowned Coaching Program, RIGHT HERE.Remember to join our private FB community, RIGHT HERE.As Featured on: Huffington Post, Bodybuilding.com, The PTDC, Dr. John Rusin, Muscle For Life, HLHL, iN3, OPEX Fitness and More…----Join The Tailored Trainer (TCM's Membership Site) to gain full access to daily programming and a private coaching forum for guidance. Get a 7 Day FREE Trial HEREASK CODY YOUR QUESTION FOR THE PODCAST HERECheck Out Free Guides and E-Books HEREHead over to http://buylegion.com/boomboom enter code boom boom at checkout to save 20%, start earning loyalty points, and supplementing with the top supplement company on the market.----Apply For Coaching: bit.ly/Coaching-AppGet Your Free Copy of The Nutrition Hierarchy, HERELearn How We Coach: Read This Case Study ArticleTop 4 Episodes:- Nutritional Periodization- Nutrition FAQ- Training FAQ- My Story----You can get access to ALL of our content in one place, now:www.tailoredcoachingmethod.com/links/Check out all of our e-books by visiting www.tailoredcoachingmethod.com/products/Tailored Coaching Method Coaching Info: www.tailoredcoachingmethod.com/online-coaching/----Social Links:Blog – http://www.tailoredcoachingmethod.com/blogFacebook - https://www.facebook.com/tailoredcoachingmethod