Choose Hard with Cody McBroom

Ep. 671 - Reverse Diet FAQ (Most Commonly Asked Questions)

Reverse Dieting... a commonly confused and often misguided topic, within the dieting world. So in this podcast, Cody is going to help clear the confusion and educate you on what reverse dieting is, why you would want to reverse diet in the first place, how to perform a reverse diet properly, and what to expect when going through the reverse dieting process.And he does so by answering YOUR questions! So not only will you get a serious deep dive into the general concept of reverse dieting, he's also going to literally answer 10+ questions that were sent in (each of which were repeatedly sent in, because multiple listeners/followers asked the same questions). So this is the definitive FAQ, for reverse dieting.----THINGS MENTIONED:- Reverse Diet Blog- Reverse Diet Podcast- Reverse Diet Video 1- Reverse Diet Video 2- Online Coaching----Featured Questions:- How come some people lose body fat while reverse dieting? Doesn’t that defy the laws of thermodynamics and energy balance…?- Reverse Diet or Recovery Diet? Post Show vs. General Fat Loss.- How quick/slow to go during a reverse diet?- How big of an increase in calories should you attempt, when reverse dieting?- When reverse dieting, when should you make the adjustments? How long between adjustments?- Is 100-200 calories enough for the first increase after a deficit?- How should you exercise during a reverse diet? Should you adjust it as you increase calories?- How to know when to hold calories and, after you do, when to try to increase again?- How long should a reverse diet last?- Will a person gain less body fat when reverse dieting rather than increasing calories faster?- How do you know when your reverse diet should be done?----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 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:- Nutriti

Ep. 670 - Finding Your TDEE, Infrared Saunas, Organic Foods (Waste or Worth it?), 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 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.For training equipment, visit www.giantlifting.com and use promo code: TCM5 to save 5% on purchases.----Timestamps:0:35 - Mixing Personal and Professional Life9:50 - Thoughts on Inferred saunas13:15 - Podcast Mt. Rushmore so far17:15 - I have a wide range of dumbbells. What equipment should I add to my home gym.20:45 - Does coffee/diet soda count towards water consumption?25:00 - Importance of creatine of timing28:20 - How do you figure out someone's activity level?32:35 - Periodize a plan for someone that has 50+ lbs to lose vs. someone who has 20 lbs to lose.36:25 - Should I shop organic foods or not? Why?45:25 - What is your favorite song at the moment?----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 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 visitin

Ep. 669 - Susan Lenderts (My Client For 3+ Years) on Leadership, Mindfulness, and Success

Today we bring on a client of Cody's named Susan Lenderts, who has actually been a client for just over 3 years! Very long time and it's for good reason, which we get into today…So, this podcast will serve partially as a live testimonial conversation - which has been requested many times by you, the listener. We cover what changes she's seen since starting, why she's still coaching after 3 full years of doing so, what makes a great coaching relationship work, and how coaching affects ALL areas of your life - not just your body composition or physical health.Then we dive into what Susan does professionally, which is to help cultivate culture within corporations and facilitate growth within leaders, entrepreneurs, and individuals pushing the boundaries to create more out of themselves and their lives.You can find Susan on instagram @susanlenderts and check out her business' website at www.activatedconcepts.com----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 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.For training equipment, visit www.giantlifting.com and use promo code: TCM5 to save 5% on purchases.----Timestamps:1:30 - Why is Susan still coaching with TCM?4:10 - Using coaching more than nutrition and fitness16:30 - Most impactful ways TCM has helped21:05 - What is Susans career?25:55 - Burnout. How to avoid or reverse if hit.32:55 - Sacrifices vs Balance40:30 - Things to do to get re-motivated.48:15 - Being mindful of your surroundings to better yourself58:55 - Where to find Susan and all of her content.----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:

Ep. 668 - How The Placebo Effect Can Help You Get Results

We've all heard about the placebo effect, but have you really looked at the research showing it's efficacy...? Is it a myth or an insane phenomenon that produces results? Believe it or not, the research tends to lean towards the latter! But this placebo effect needs to be properly understood in order to be used for better results, because in some cases it could even prevent you from getting results.So in this episode, Cody dives into what the research shows both IN and OUTSIDE of the fitness and diet world, as well as a list of application based takeaways for you to use right away.----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 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.For training equipment, visit www.giantlifting.com and use promo code: TCM5 to save 5% on purchases.----Shownotes:Faith leads to a quicker recovery in illness, diseases, and surgeriesWalker (2002) showed growing amounts of research indicating when people engage in spiritual activities they recover from illness and surgeries faster. Scientific evidence suggests that the positive effect spirituality has on physical and mental health is as essential to disease prevention and recovery as regular fitness and healthy eating (Walker, 2002). Personal prayer and meditation are tools many use pertaining to spirituality.Another study of 2,679 baby boomers found the rates of psychopathology, including depression and other mental illnesses, were half as much in people of faith that frequented church services than those who had infrequent church attendance. High blood pressure was lowered more in men with a strong religious commitment in another study comprised of 400 participants (Advocate Health Care, 2005).Anti-Depressants“These results suggest that some people are more responsive to the intention to treat their depression, and may do better if psychotherapies or cognitive therapies that enhance the clinician-patient relationship are incorporated into their care as well as antidepressant medications,” Zubieta says. “We need to find out how to enhance the natural resiliency that some people appear to have.”https://www.nih.gov/news-events/nih-research-matters/placebo-effect-depression-treatment Knee SurgeryPatients with osteoarthritis of the knee who underwent placebo arthroscopic surgery were just as likely to report pain relief as those who received the real procedure, according to Baylor College of Medicine - study published in the July 11 New England Journal of Medicine.https://www.sciencedaily.com/releases/2002/07/020712075415.htmPlacebo Fitness ResearchMind over milkshakes: mindsets, not just nutrients, determine ghrelin response

Ep. 667 - Q&A: Exercising On Vacation, Foam Rolling, Fasting, 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 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.For training equipment, visit www.giantlifting.com and use promo code: TCM5 to save 5% on purchases.----Timestamps:0:45 - How do you stop self sabotaging yourself?8:20 - I’m going on vacation and following a TCM program. I was planning to workout 4-5 times per week… so what should I do with the program when I return? Do I skip a week, repeat previous week, start the entire block over, etc…?14:20 - How do you feel about fasting21:25 - Is there something with my hormones if I don’t get morning erection anymore?23:40 - Favorite restaurant in Dallas27:10 - Is there a difference between close and wide stance when dead lifting?29:50 - Do you have a podcast or post for a newbie figuring our starting macro targets?32:25 - Knee Push Ups, Underrated or overrated?35:15 - I have been taking Creatine for a week now and have noticed weight gain and bloating. Help?38:40 - How long do you wait to lift weights after tattoos41:50 - Best way to retain muscle during cutting from a bulk?43:30 - How many MG of caffeine do you consume on average?46:20 - Favorite exercise for conditioning?47:45 - How to engage the quads the most49:45 - Best nutrition and fatness advice for someone that cant afford coaching53:25 - Thoughts on foam roller and massage gun for mobility and recovery.----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 Coa

Ep. 666 - Ketone Supplements and Fitness Trackers w/ Dr. Brandon Roberts

Today is a research review podcast with our Chief Science Officer Dr. Brandon Roberts! We dive into a new study on intermittent fasting, review all the literature available on ketone supplementation, and finish off with looking at what the research says about "fitness trackers", such as the Apple Watch, Whoop Band, Oura Ring, and more...Follow Brandon on IG at @brob_21 and Cody at @codymcbroom----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 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.For training equipment, visit www.giantlifting.com and use promo code: TCM5 to save 5% on purchases.----Timestamps:5:45 - Intermittent Fasting22:30 - Ketone Supplements32:37 - Fitness Trackers----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/----Social Links:Blog – http://www.tailoredcoachingmethod.com/blogFacebook - https://www.facebook.com/tailoredcoachingmethodInstagram - https://www.instagram.com/tailoredcoachingmethod/YouTube - https://www.youtube.com/TailoredCoachingMetho

Ep. 665 - How Much Do Genetics Matter?

The goal of this podcast is to tackle the long debated and internal burning question we all have... Do genetics matter? And if so, how large of a role do they play in the results we see?Well the truth is, yes they do. But how much they matter is where most people are actually pretty incorrect, because they matter FAR less than we often make it seem or allow ourselves to believe. In fact, it's mostly just an excuse to not work hard based on what the research actually shows.However we're going to dive into genotypes, epigenetics, polygenetics, and what the research says about all of these things, in regards to strength and performance, hypertrophy, as well as fat loss and obesity.----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 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.For training equipment, visit www.giantlifting.com and use promo code: TCM5 to save 5% on purchases.----Shownotes:SHOWNOTES:Genetics vs. EpigeneticsGENETICS: Genetics is the study of how different qualities, called traits, are passed down from parents to child. Genetics helps explain what makes you unique, why family members look alike, and why some diseases run in families. When we trace the paths of these qualities, we are following packages of information called genes.EPIGENETICS: Epigenetics is the study of how your behaviors and environment can cause changes that affect the way your genes work. Unlike genetic changes, epigenetic changes are reversible and do not change your DNA sequence, but they can change how your body reads a DNA sequence.Maybe it’s all in your head…?Learning One’s Genetic Risk Changes Physiology Independent of Actual Genetic Risk2 groups, told either they have good or bad genes for aerobic fitness… regardless of the accuracy of information told to the individuals, performance followed what they believed/were told.It DOES matter, for performance and strength, mostly.ACTN3 Genotype is Associated with Human Elite Athletic PerformanceSpecific gene seen in majority of elite sprinters vs. endurance athletes.However… that’s ONE out of 22 genes. Which still leaves 95% up to chance:Genetics of muscle strength and power: polygenic profile similarity limits skeletal muscle performance“Using typical genotype frequencies, the probability of any given individual possessing an "optimal" polygenic profile was calculated as 0.0003% for the world population.”Ok ok… what about with fat loss?<

Ep. 664 - Q&A: Committing 100%, Timeline To See Change, How Hard Should A Workout Be, 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 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.For training equipment, visit www.giantlifting.com and use promo code: TCM5 to save 5% on purchases.----Timestamps:1:00 - Free weights or machines… what’s better?10:25 - If I’m planning to jump into a 10 week deficit, can I cut 500 calories from the start and stick with that deficit the whole time?17:00 - I wanna go “all or nothing” on my pro-wrestling career, but I’m freaking scared… is this a warning? Or a sign to “go for it 100%”?29:20 - Struggling with thinking my training sessions (as well as my clients) aren’t effective unless we are performing at 100% maximum intensity. How can fat loss be successful if the workout isn’t “hard enough”?39:30 - I've been thinking about timelines for change and what's reasonable to expect. What is the shortest timeframe in which you have seen notable changes in a client's fitness or physique? What's the longest? What do you think accounts for the difference?----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/----Social Links:Blog – http://www.tailoredcoachingmethod.com/blogFacebook - https://www.facebook.com/tailoredcoachingmethodInstagram -

Ep. 663 - Does Tracking Macros Cause Disordered Eating?

Cody dives into "disordered eating" in today's episode. This is a form of dietary behavior that can be unhealthy and destructive, but is also far different and much more easily reversible than an "eating disorder".Cody defines both and shows you the specific differences in the two, as well as signs and symptoms of them in order for you to better identify when they may be arising in you or others around you.He then dives into specific research looking at tracking food in apps, like myfitnesspal, and measuring progress through means such as body checking in a mirror, weighing in on the scale regularly, and other forms of dietary restraint. This leads into what studies show as correlations vs. actual causations, what those two different things actually mean, AND why tracking macros has actually never been shown to be directly associated with disordered eating - but rather how it can be the personality types, goals, and extreme processes of getting super-lean that cause these disordered eating patterns.----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 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.For training equipment, visit www.giantlifting.com and use promo code: TCM5 to save 5% on purchases.----MASS Research Review Shoutouthttps://www.strongerbyscience.com/mass-best-of/Defining Eating Disorders vs. Disordered EatingDisordered Eating or Eating Disorder: What’s the Difference?Reviewing The Research on Disordered EatingIntroducing Dietary Self-Monitoring to Undergraduate Women via a Calorie Counting App Has No Effect on Mental Health or Health Behaviors: Results From a Randomized Controlled TrialCalorie counting and fitness tracking technology: Associations with eating disorder symptomatologyTowards a Sustainable Nutrition Paradigm in Physique Sport: A Narrative ReviewSelf-monitoring has no adverse effect on disordered eating in adults seeking treatment for obesityBody checking in non-clinical women: Experimental evidence of a specific impact on fear of uncontrollable weight gainDaily self-weighing and adverse psychological outcomes: a randomized controlled trialWeight-loss maintenance for 10 years in the National Weight Control Registry

Ep. 662 - F.E.A.R. ⏤ False Evidence Appearing Real

In this podcast, Cody goes into a lesson he was recently faced with AND has been faced with many times before... in fact, it's a lesson we believe YOU likely have been faced with as well. It's the lesson of FEAR not really being anything more than a story in your mind, fabricated by yourself in order to stop you from taking action and provide a temporary feeling of safety and security.It's where the acronym F.E.A.R. comes from! It's an acronym that describes this phenomenon of being fearful of something that is simply made up, in your mind, to slow you down... stop you from taking action... prevent you from taking risks... and ultimately, eventually, regretting your lack of success and progress due to this inability to move forward (from the fear you instill in yourself).This episode will be a wake up call for many of you! And likely just the right, and powerful, nudge you need to progress in life.----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 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.For training equipment, visit www.giantlifting.com and use promo code: TCM5 to save 5% on purchases.----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/----Social Links:Blog – http://www.tailoredcoachingmethod.com/blogFacebook - https://www.fac