Even though I preach the value of metabolic flexibility for dieting to lose body fat or build muscle, I'm a very simple guy when it comes to my day-in and day-out foods. One of my go-to staples for breaking a fast, energizing up for a pre-workout, or starting my...
Far too many people have been manipulated, deceived and contaminated by the dystopian constructs of this world. The system is vulturing off them. In order to become sovereign, empowered and free, they have to undergo a process of moving through trauma, unlearning fear...
The fitness and personal coaching space is packed to the rafters right now, and for those looking to optimize, all the options can get overwhelming, fast. How can we even begin to pinpoint who to work with or what we need?Who actually knows what they’re talking about,...
The fact that we’re seeing an astronomical increase in everything from obesity, to cancer and depression should come as no surprise. Nearly every part of our lives has been contaminated, and our hormones are out of whack as a collective because of it, paving the way...
Many of us can relate to ‘going along to get along,’ especially when it comes to our identities, but by denying ourselves the opportunity to step into our truest, most authentic selves, we’re only hindering our own quality of life. Just how much of our lives has been...
We tend to think we're making a healthier choice by choosing filtered water over other beverages, but the truth is, nearly all of the water available to us is contaminated, thanks to deuterium. What is deuterium, and why should we be so concerned about having it in...
Fully optimized health involves EVERY single facet of your body - it's so much more than how much you can lift or how you look in the mirror. Being of supreme health requires the conscious awareness of your physical meat suit. From your organs and all the way down to...
We live in a world where everything is centered on instant gratification, but there’s no quick fix for health and happiness. If we want to lead more fulfilling lives, we have to dig deeper- but how? How can we stop looking for the easiest way out when everything...
Around this time of year, people are making all kinds of resolutions to improve their health. Some people want to lift more weight in the gym and possibly beat their all time 1-rep maxes on the “Big 3” (squat, bench, deadlift). Other people want to run a full-on...
Genetic testing has advanced so much that people can learn a lot about themselves at the touch of a button, and for less than $100. The only challenge is, a lot of people struggle with what to do with the information they get, which takes away from the value. This is...
When it comes to fitness and nutrition, one of the biggest challenges many people face is separating misleading/incorrect information on the internet from what truly works. What are some of the biggest myths and lies that are impacting people? What are tactics that...
There’s no question more infuriating for a fitness expert to get than “Hey man, what’s the best diet for me?” Especially since you already know the answer: “Well, it depends!” Body recomposition expert Lyle McDonald does a great job of briefly demonstrating why this...
For your TOT nutrition plan to have the best effect on your body, you need to eat specific micronutrients, which is why we are going to discuss them in this article briefly. Protein For performance and physique improvement, the crucial micronutrients you need to eat...
You've probably tried everything when it comes to fitness. 1) Eat less, move more 2) Do endless cardio 3) Detox 4) Join a Crossfit gym 5) Amputate a limb … Right? And some of it works for awhile. If you can stick to it. But here’s the thing: For every guru sayin’ this...
It was a sunny June afternoon circa 2009 and I was heading to an UFC event with a few buddies. We got there early to take in the festivities, and I figured I would go for at least six hours without a proper meal. So, naturally, I packed a chicken breast smothered with...
Want better looking kids? I thought so. No one wants to have to pretend their child’s good looking when it's not. Talk about awkward. I’m reading a great book, Deep Nutrition by Catherine Shanahan on the recommendation of fellow TOT demi God, Alexander Juan Antonio...
Is your appetite out of control? According to one comprehensive review first reported on by MASS (Monthly Applications in Strength Sport), it may be your activity levels. Lack of activity, that is. What's that, you say? You thought I was going to say the opposite?...
As the most essential muscle building hormone, testosterone improves muscle protein synthesis and therefore leads to more muscle growth. The testosterone molecule is the foundation of muscle, strength, and the source of what makes men powerful. What does that mean? It...
As we've discussed many times on this site, the benefits of testosterone replacement therapy are many. Enhanced cognition, elimination of brain fog, more energy, better libido, the list goes on and on. Among these benefits, the ability to put on lean muscle also...
There is not a week that goes by that I am not asked about testosterone levels, and the following questions “How can I raise my testosterone?” “Can supplements actually boost testosterone?” “How do I know if I have low testosterone?” The questions are endless....
Jim Brown and I are super excited to announce the launch of our revolutionary new lifestyle book, The Metabolic Blowtorch Diet aka the MBTD. Grab your copy on Amazon. This is the diet Jim and I formulated to empower you: _to burn fat _preserve muscle _enhance focus...
Fasting used to be on the fringe of the fitness community. However, it's risen in popularity in recent years. Guys like Martin Berkhan worked hard to bring fasting into the mainstream consciousness. Despite this, many gym goers remain reluctant to embrace fasting....
What is about junk food that makes you crave it? You pull into the drive-thru without consciously thinking about it. You grab an extra cookie for the road. You sneak a few extra candies from the jar. What gives? For starters, your brain loves junk food. Junk foods are...
It’s brutal. It’s ugly. And it’s the truth. And I can almost guarantee most of you reading this will not like hearing it. You know how you've put on weight over the years? You keep telling yourself it’s because of a lack of time, or your “genetics” have gotten worse...
I come from a family where depression runs on both sides. Both moderate and severe. Knowing people that are depressed, and prone to being depressed...it's not a subject that you can readily generalize. The average social perception is that depressed people are "sad",...
Write out your typical day's diet. Not what you wish it was, but it actually is. Write down what you ate yesterday, and the day before that. 2 days out of your whole life might not seem like enough data, but rarely is your prior days eating every an anomaly. How you...
If you follow what popular media has to say about diet, you are likely continuously confused about what is healthy and not healthy. At given times, there have been "studies" released which seemingly demonize every single conceivable food. Fat was considered unhealthy...
The expression “growing old gracefully” contains the hidden message that you’re just supposed to accept the illnesses and debilities that come with age. Older men – above the age of 60 – have much higher rates of heart disease, cancer, diabetes, and a host of other...
The following is an excerpt from The Art of Cooking book. (coming soon) Its about SALT. And how its highly highly highly misunderstood as a nutrient. I wrote this in Q&A style, so any questions you might have, they are probably answered below. Sodium: A Special...
For 30% of you, this may end up as the single most important thing you read all year. For 80% of the population that is overweight, it definitely will be. I’m talking about a disease that can once it progresses becomes the 3rd most likely cause of death for you. A...
