Nutrition Client Case Study: Tom
Meet Tom. On the surface what you see is down about 20 pounds and looking pretty jacked. But there’s so much more than that.
Lifestyle
Protocol Client Case Study: Nick
Meet Nick.
Nick is a father to 3 young boys, a husband, a Lieutenant Commander in the US Navy, and a lifelong athlete. It’s safe to say that Nick has a lot on his plate.
Underslept and overtrained to feeling like a new man!
From underslept, overtrained, and underfed to boss sleep, leanAF, and feeling like a new man!
Reflections: 1 Year of Cold Showers
Two weeks ago I completed a goal I set last year. One year of 100% cold showers. Here are my thoughts.
Training Considerations for Periods of Caloric Deficit
How should your training change when you’re in a dedicated calorie deficit? The first mistake I see is reducing the amount of lifting and increasing cardio to an unnecessary amount. Adding 3-4 HIIT sessions, going on runs when you never would run before, and adding purposeless movement for the thought of burning more calories.
More Sleep = Less Fat
Why is it so hard to take sleep seriously? Because we don’t want to believe how impactful it is on us. The thought is “why sleep for 8 hours when I can operate on 6?”
Investing in the Outcome
Why would I eat something I don’t like? Because I’m invested in the outcome of what kimchi will provide. See kimchi contains a rich world of microbes particularly beneficial for gut flora and intestinal wellbeing. All of which I am particularly interested in.
The B/L/D Meal Structure Approach is Not One-Size-Fits-All
Who decided Breakfast, Lunch, & Dinner was the standard anyway? If B/L/D doesn’t work for you, then don’t follow it. There are no hard rules for 3 meals as long as what you’re doing fits your needs for your lifestyle/activity/training demands.
My Top Picks for “Fast Casual” Meals
Having 2-4 go-to food spots where you can still get really high quality, efficient meals while on the go is all part of turning this style of eating into a lifestyle.
Client Case Study – Brandon
Brandon was looking to get back into the gym, add lean muscle, and prioritize his nutrition in living a healthier lifestyle. Brandon was one of the very first guys to complete the Metabolic Performance Protocol and created massive results for himself.