Choose Hard with Cody McBroom

----

Social Links:

Facebook -

716 - How Much Do Genetics Affect Progress? (Research Review w/ Dr. Brandon Roberts) Feb 17, 2022

Show notes

The concept of human variation in the ability to respond to exercise training was proposed almost 30 years ago. In a series of standardized and carefully monitored exercise training experiments conducted with groups of sedentary young men and women, 18–30 years of age, it was shown that there were large interindividual differences in the response to training, i.e., trainability.

Let’s begin with an example: Height, which is important for sports like basketball and volleyball, is estimated to be 80% heritable. This means that if you don’t have tall parents you probably won’t be an elite level athlete in those two sports. This data set also found that genetic factors explained 59% of variation in body mass index and 50-60% in the strength measures. The main problem is that we don’t know which genes are responsible for changing performance.

In research, most of the genetic studies have focused on aerobic endurance, specifically using VO2max, which measures the maximal amount of oxygen you can utilize during an exercise test. The heritability of VO2max is about 50%. Muscle strength and power heritability is somewhere between 30-80% depending on the type of exercise.

The most comprehensive data on the individual differences in trainability come from the HERITAGE Family Study, in which 742 healthy but sedentary subjects followed a highly standardized, well-controlled, laboratory-based endurance-training programme for 20 weeks. The authors found that after adjustment for age, sex, baseline maximal oxygen uptake and baseline body mass and composition the heritability of the maximal oxygen uptake response to 20 weeks of standardized exercise training reached 47%. That’s not very much.

In science, we often use animals to do experiments. Several selection experiments have confirmed the concept that there is a substantial genetic component to the trainability of exercise performance traits. For instance, in one study on selection for high and low responses to treadmill training in rats, the mean running distance increase of the founder population was 222 meters (Troxell et al. 2003). Pairs of lowest and of highest responders to training were mated, and their offspring were later exposed to the same treadmill training programme. Offspring from the low line did not differ in trainability from the founders, while those from the high line improved their running distance by more than 60% over the low line. These results also revealed that the narrow heritability of running performance trainability reached 43% in rodents.

Moving back to humans, two of the most studied genes are angiotensin converting enzyme I (ACE I/D) and alpha-actinin 3 (ACTN3).

The ACE I/D polymorphism was the first genetic factor to be associated with human performance. The ACE gene codes for angiotensin-1 converting enzyme, part of the renin-angiotensin system responsible for controlling blood pressure by regulating body fluid levels. The I allele, which represents an insertion of 287 bp, is associated with lower serum and tissue ACE activity and improved performance in endurance sports. The deleted form of the variant (D allele) is associated with higher circulating and tissue ACE activity and enhanced performance at sports short bursts of power. The literature on the ACE allele is somewhat controversial, with a recent meta-analysis indicating that here was no statistically significant association betw

715 - Cardio During Reverse Diet, Neurotype Training, and Mixing Endurance / Strength Goals Feb 15, 2022

Show notes

We have 3 really solid questions to cover in today's podcast!

We discuss reverse dieting, but more specifically what to do with NEAT and cardio during that reverse. Often people don't even pay attention to it, but it plays a major role in fat loss AND metabolic adaptation, therefore adjustments need to be made and monitored for absolute success.

Then we dive into Neurotype training and dieting, which is a method of creating someone's training program and diet plan based on their personality type. Is this worth focusing on? Or is it just a made up method without scientific backing?

Lastly, we discuss something that was on a recent research review - concurrent training. Cody explains exactly how to split up your training in order to prioritize multiple goals (i.e. endurance and strength or hypertrophy), simultaneously.

—-

To Download The Tailored Trainer and Gain Unlimited Access To Expert Programming, Sign Up Here: Tailored Trainer Sign Up Page

To Get Your Questions Answered On The Podcast: Ask Us Here!

1st Phorm Supps: To Get FREE PRIORITY SHIPPING and Support The Podcast, Get Your Supplements At 1st Phorm Using Our Link: www.1stphorm.com/tailoredcoachingmethod

To Apply For Coaching: Click Here

Download 1 (or ALL) Of Our FREE GUIDES: www.tailoredcoachingmethod.com/guides

Private Podcast FB Community: Be Part Of The Conversation and Community, RIGHT HERE.

—-

Timestamps:

2:30 - I went through a cut, reverse and now at maintenance all throughout my average steps/day were around 16k, if I lower them now, will it cause fat/weight gain if I keep my calories the same?

15:30 - There are very different opinions on this, and I am curious on what you think. When it comes to running and weightlifting - how much is too much running if the primary goal is to build muscle? (But still maintain a decent cardiovascular capacity)Its not as easy as "Just eat more" if you are running 70-100km a week.. It comes down to recovery, the ability to adapt to the weightlifting, hormones, and the mixed signals the body receives.

25:55 - What are you thoughts on training based on someone’s personality type?

—-

Extra Content For You:

How We Coach: Client Case Study Article

Top 4 Podcast Episodes:

----

Social Links:

Facebook - https://www.facebook.com/tailoredcoachingmethod 

YouTube - https://www.youtube.com/TailoredCoachingMethod

Email – info@tailoredcoachingmethod.com

Cody McBroom Has Also Been Featured On: Huffington Post, Bodybuilding.com, The

714 - Annie Miller - Mastering The Basics For Sustainable Results Feb 14, 2022

Show notes

Annie Miller is a Certified Strength and Conditioning Specialist (CSCS) and Online Coach who has a long background inside the Fitness Industry. She's been an athlete, she's been a strength coach, she's studied at the collegiate level - working with top level athletes, and she's come out the other end to build her own business, while also teaching others how to build theirs, organically, as well.

The thing I love about Annie, which you'll see come out a lot in this podcast, is her emphasis on Mastering The Basics and Simplifying the process of strength training / program design. We dive deep into the details here and discuss how results truly happen, how to keep it simple but still be successful, programming effective workouts, being a female entrepreneur in the fitness space, and how to stay authentic in a world of so much inauthenticity. You'll enjoy this one.

Follow Annie on instagram @anniemiller.co

—-

To Download The Tailored Trainer and Gain Unlimited Access To Expert Programming, Sign Up Here: Tailored Trainer Sign Up Page

To Get Your Questions Answered On The Podcast: Ask Us Here!

1st Phorm Supps: To Get FREE PRIORITY SHIPPING and Support The Podcast, Get Your Supplements At 1st Phorm Using Our Link: www.1stphorm.com/tailoredcoachingmethod

To Apply For Coaching: Click Here

Download 1 (or ALL) Of Our FREE GUIDES: www.tailoredcoachingmethod.com/guides

Private Podcast FB Community: Be Part Of The Conversation and Community, RIGHT HERE.

—-

Timestamps:

5:00 - Who is Annie Miller?

12:15 - Annies philosophy to coaching

16:15 - How to explain the simplicity of training

18:20 - Balancing training and life for clients

19:30 - Experienced vs Evidence based

28:25 - Thoughts On Body Positivity

34:25 - Most Common Problems In Lifting Weights With Women

41:30 - Annies Training Programming Course

49:00 - Business Coaching

56:20 - Legit Business Owner vs Influencer

1:01:05 - Where you can find Annie and all of her content.

—-

Extra Content For You:

How We Coach: Client Case Study Article

Top 4 Podcast Episodes:

----

Social Links:

Facebook - https://www.facebook.com/tailoredcoachingmethod 

YouTube - https://www.youtube.com/TailoredCoachingMethod

Email – info@tailoredcoachingmethod.com

Cody McBroom Has Also Been Featured On: Huffington Post, Bodybuilding.com, The PTDC, Dr. John Rusin, Muscle For Life, Barbell Shrugged, Strong By Desi

713 - When To Make Diet vs. Training Changes, How To Lose 100lbs, and More... Feb 11, 2022

Show notes

Another Q&A that's FULL of applicable information! Today we dive into improving your sleep and how to determine what your Oura ring is actually telling you, when to make changes to your macros vs. when the changes needed are within your training plan, when a very-high protein diet might come in handy, and finally - what changes when we're trying to lose 80-100lbs or more of weight, compared to someone simply losing 10-30lbs.

—-

To Download The Tailored Trainer and Gain Unlimited Access To Expert Programming, Sign Up Here: Tailored Trainer Sign Up Page

To Get Your Questions Answered On The Podcast: Ask Us Here!

1st Phorm Supps: To Get FREE PRIORITY SHIPPING and Support The Podcast, Get Your Supplements At 1st Phorm Using Our Link: www.1stphorm.com/tailoredcoachingmethod

To Apply For Coaching: Click Here

Download 1 (or ALL) Of Our FREE GUIDES: www.tailoredcoachingmethod.com/guides

Private Podcast FB Community: Be Part Of The Conversation and Community, RIGHT HERE.

—-

Timestamps:

0:40 - thoughts on very high protein diets for certain kind of people? meaning 3g+/kg - athletes? bodybuilders? chronic illness etc

6:00- My Oura ring consistently shows my heart rate goes up when I sleep the first couple hours & suggests it could be that I'm eating before bed and forcing my digestion to get to work instead of resting while I snooze. The question I have is should I actually be worried about this from a recovery standpoint? I'm getting >7 hrs of actual time asleep and my other Oura Ring sleep measures are great (except it thinks I fall asleep too fast, I say it's just jealous of my sleep-on-command skills). Do you have any tips or thoughts on resting heart rate stabilization during sleep? My pattern is generally downhill not the hammock they say is ideal.

11:50 - How do you know whether it's macro or training changes you need to make when you feel like you are spinning your wheels? ... And are there common tweeks you tend to make to someone's macro split who has hypothyroidism?

15:50 - I just listened to your latest podcast with Alan. My question, can you cover what you would do for people with over 100 pounds to lose? Most of your content falls in the 20-40 pound range. Are there any differences to how you would approach these cases? And any studies that back up if we should give “different” nutrition advice? Thanks for all you do.

—-

Extra Content For You:

How We Coach: Client Case Study Article

Top 4 Podcast Episodes:

----

Social Links:

Facebook - https://www.facebook.com/tailoredcoachingmethod 

YouTube -

712 - Does Concurrent Training Really Work..? (with Dr.Brandon Roberts) Feb 10, 2022

Show notes

Concurrent training may compromise strength, power, and/or hypertrophic adaptations, which is commonly referred to as the interference effect.

Some results indicated that there might be a decrease in adaptation to resistance training when it is combined with an aerobic training program. It seems that resistance training enhances aerobic training, but not vice versa (Hickson 1980; Hakkinen et al., 1993; Kraemer et al., 2005). The first meta-analysis on concurrent training in 2012 found that concurrent training limited (by about ~20%) the amount of strength, power, and hypertrophy that could occur compared to strength training alone.

A few years later some different scientists looked at a very similar data set, and what they found was that when you compared concurrent to strength training, the farther you separated the endurance component from the strength component, the better. There’s actually a nice dose-response up to about 24 hours of separation between training types.

Endurance exercise primarily increases the number of mitochondria (aka mitochondrial biogenesis). Resistance training mainly increases the size of the muscle. These are somewhat competing pathways.

Endurance training stimulates molecular pathways such as PGC-1, CaMK, calcineurin, AMPK, and MAPK which underly the cellular processes that promote mitochondrial biogenesis and angiogenesis, which lead to an increase in endurance capacity.

AMPK is a key energy sensor of the cells and is an inhibitor of the AKT-mTOR pathway.

Even though the animal studies have been impressive at showing that AMPK can directly inhibit mTORC1 activity and muscle growth, acute studies in humans are not definitive. Plus, most studies have examined acute molecular responses up to 4 h post-exercise, whereas mTORC1 signaling persists for up to 24 h post-exercise while AMPK is active for a much shorter period (~3h).

There was a more recent meta-analysis in 2018 that found HIIT and RT does not negatively impact hypertrophy or upper body strength, but does have a possible negative effect on lower body strength. However, the negative effect can be ameliorated by incorporating running based HIIT and increasing time between exercise modes.

Finally, the newest meta-analysis found that concurrent aerobic and strength training did not interfere with the development of maximal strength and muscle hypertrophy compared with strength training alone. Yet, the development of explosive strength was reduced by concurrent training. The subgroup analysis was only significant within the explosive strength measurements, indicating that there was a detrimental effect of doing concurrent training within the same session, but if separated by 3 hours the effect disappeared.

—-

To Download The Tailored Trainer and Gain Unlimited Access To Expert Programming, Sign Up Here: Tailored Trainer Sign Up Page

To Get Your Questions Answered On The Podcast: Ask Us Here!

1st Phorm Supps: To Get FREE PRIORITY SHIPPING and Support The Podcast, Get Your Supplements At 1st Phorm Using Our Link: www.1stphorm.com/tailoredcoachingmethod

To Apply For Coaching: Click Here

Download 1 (or ALL) Of Our FREE GUIDES: www.tailoredcoachingmethod.com/guides

Private Podcast FB Community: Be Part Of The Conversation and Community, RIGHT HERE.

—-

Extra Content For You:

How We Coach:

711 - Thyroid Specific Diets, Training Around Pain and For Fat Loss Feb 08, 2022

Show notes

Thyroid dysfunction is extremely common in today's world. In fact, 1 in 8 women will deal with a thyroid condition in their lifetime; mind you, that's what we know based on those who come forward for help. So it could be greater. So what kind of diet makes the most sense for someone struggling with this? Well, that's the first topic in today's podcast!

Then we dive into a listener's question regarding a situation they're in with an injury and how they can still train, while avoiding making it worse (but also when to just rest instead). Last but not least, we finish up with a discussion around the Female Physique program inside the Tailored Trainer App - how to progress beyond that, when that's the right program for you, how many times you can repeat the same plan, and more…

—-

To Download The Tailored Trainer and Gain Unlimited Access To Expert Programming, Sign Up Here: Tailored Trainer Sign Up Page

To Get Your Questions Answered On The Podcast: Ask Us Here!

1st Phorm Supps: To Get FREE PRIORITY SHIPPING and Support The Podcast, Get Your Supplements At 1st Phorm Using Our Link: www.1stphorm.com/tailoredcoachingmethod

To Apply For Coaching: Click Here

Download 1 (or ALL) Of Our FREE GUIDES: www.tailoredcoachingmethod.com/guides

Private Podcast FB Community: Be Part Of The Conversation and Community, RIGHT HERE.

—

Timestamps:

4:30 - you guys have done wonders for me after being diagnosed with Hashimoto’s) Brandon specifically can’t thank you enough for helping me make weight for my bare knuckle debut. A person at my gym asked me questions, and I wanted to know what your thoughts where. she has graves disease, and has had thyroid eradicated takes (Armor) thyroid meds but currently keeps cals around 1200, would you suggest a refeed/or slowly creeping calories up so she can get by with more calories.

14:10 - Fell on ice, on my tailbone and there’s some pain. I can still walk, but feel it when deadlifting/squatting. Do you have any alternate exercise/movement pattern recommendations to maintain my strength and muscle mass while I recover?

19:30 - I did from the TCM app the Female Physique 1 and will finish 2 on 2/12. What program do you suggest I do after? I have about 25lbs to loose. Thank you for the feedback.

—-

Extra Content For You:

How We Coach: Client Case Study Article

Top 4 Podcast Episodes:

----

Social Links:

Facebook - https://www.facebook.com/tailoredcoachingmethod 

YouTube - https://www.youtube.com/TailoredCoachingMethod

Email – info@ta

710 - Mike Robertson: The R7 Program Design System Feb 07, 2022

Show notes

Mike Robertson is one of the most highly sought-after coaches, consultants, speakers and writers in the fitness industry and he's been at this for MULTIPLE decades! In fact, Cody and Mike first met over 7 years ago at a seminar in Seattle. So the history and experience these two bring, makes this podcast episode unbelievably valuable.

Mike Robertson is known for his “no-nonsense” approach to training and brutal efficiency; he's made a name for himself as a go-to resource for professional athletes from every major sport. He is the President of Robertson Training Systems and the co-owner of Indianapolis Fitness and Sports Training (IFAST) in Indianapolis, Indiana. IFAST has been named one of the Top 10 Gyms in America by Men’s Health magazine three times in the past six years. Mike currently coaches a handful of professional athletes during their off-season, and is the physical preparation coach for the Indy Eleven professional soccer team.

Last but not least, he also has his own podcast called The Physical Preparation Podcast - which Cody has been featured on, HERE.

Follow Mike on instagram @robtrainsystems

—-

To Download The Tailored Trainer and Gain Unlimited Access To Expert Programming, Sign Up Here: Tailored Trainer Sign Up Page

To Get Your Questions Answered On The Podcast: Ask Us Here!

1st Phorm Supps: To Get FREE PRIORITY SHIPPING and Support The Podcast, Get Your Supplements At 1st Phorm Using Our Link: www.1stphorm.com/tailoredcoachingmethod

To Apply For Coaching: Click Here

Download 1 (or ALL) Of Our FREE GUIDES: www.tailoredcoachingmethod.com/guides

Private Podcast FB Community: Be Part Of The Conversation and Community, RIGHT HERE.

—

Timestamps:

1:00 - Who is Mike Robertson?

7:20 - Advice For New Personal Trainers

12:00 - Breakdown Of R7 Method

19:15 - Release

21:25 - Recommendations to start for Foam Rolling

24:00 - Reset

28:10 - PRI Breathing

34:40 - Readiness

37:05 - Reactive

44:40 - Resistance

48:30 - Resiliency

54:45 - Recovery

1:00:15 - Where you can find Mike and all of his content.

—-

Extra Content For You:

How We Coach: Client Case Study Article

Top 4 Podcast Episodes:

----

Social Links:

Facebook - https://www.facebook.com/tailoredcoachingmethod 

YouTube - https://w

709 - Best Training Programs For Women, Wedding Fat Loss Plan, & How To Be A Great Father Feb 04, 2022

Show notes

In todays podcast we jump around topics a bit, covering a lot of helpful topics with some deep dove answers for each one! We go from in depth breakdowns of the programs featured in the Tailored Trainer App, to the best fat loss strategy to prep for a wedding, the man cover the only things you need to know or worry about when experiencing butt wink in your squat, and finally wrap up with how to be the best father and husband when having a newborn! —-

To Download The Tailored Trainer and Gain Unlimited Access To Expert Programming, Sign Up Here: Tailored Trainer Sign Up Page

To Get Your Questions Answered On The Podcast: Ask Us Here!

1st Phorm Supps: To Get FREE PRIORITY SHIPPING and Support The Podcast, Get Your Supplements At 1st Phorm Using Our Link: www.1stphorm.com/tailoredcoachingmethod

To Apply For Coaching: Click Here

Download 1 (or ALL) Of Our FREE GUIDES: www.tailoredcoachingmethod.com/guides

Private Podcast FB Community: Be Part Of The Conversation and Community, RIGHT HERE.

—

Timestamps:

5:00 - Which workouts in the app do you recommend for a woman who is a beginner looking to build muscle and lift heavy?

15:00 - Wedding in August. I want to lose about 5-7lb. What approach do you recommend? Quick cut right now targeting 1lb per week for 5-7 weeks, then maintain. Or go slowly targeting .25-.5lb per week for 3-4 months?

19:00 - I would love to hear your thoughts on how to be the best father and husband, because that’s something that I looked for in your podcast and content but I haven’t found anything specifically dedicated to that! And how to stay in top shape (as much as possible) while taking care of your family and newborn!

31:20 - Butt Wink. Have you worked with any clients who have an excessive butt wink? Hip and thoracic mobility is an issue (with the clients I’m thinking about), but do you have any recommendations that seem to improve it with clients?

Extra Content For You:

How We Coach: Client Case Study Article

Top 4 Podcast Episodes:

----

Social Links:

Facebook - https://www.facebook.com/tailoredcoachingmethod 

YouTube - https://www.youtube.com/TailoredCoachingMethod

Email – info@tailoredcoachingmethod.com

Cody McBroom Has Also Been Featured On: Huffington Post, Bodybuilding.com, The PTDC, Dr. John Rusin, Muscle For Life, Barbell Shrugged, Strong By Design, OPEX Fitness and More…

708 - How Does Thermodynamics Apply To Nutrition? (with CSO Dr. Brandon Roberts) Feb 03, 2022

Show notes

Thermodynamics and nutrition have one major thing in common: they both involve energy.

Thermodynamics is generally talked about with heat, efficiency, or the transfer of energy

Nutrition is always about calories.. And it is often questioned whether a calorie is always a calorie.

1st law of thermodynamics = energy is conserved

2nd law of thermodynamics = energy transfer is not 100% efficient, often some is lost as heat

A great example of thermodynamics applied to nutrition is macronutrients. We know that different macronutrients have different thermic effects. For example, protein has a much higher thermogenic effect than fat - about 20% compared to 0%. So not all calories are the same.

Next, we have to think about what thermodynamics generally refers to and that’s closed systems. A closed system always contains the same matter. There can be no mass transfers across the boundary. There may be energy transfer across the boundary. So, is the human body a closed system? Nope. We eat, digest, and pass food/water through our systems. Food is matter.

Now, where some people disagree is whether the ketogenic diet can offer some type of metabolic advantage over traditional diets. —-

To Download The Tailored Trainer and Gain Unlimited Access To Expert Programming, Sign Up Here: Tailored Trainer Sign Up Page

To Get Your Questions Answered On The Podcast: Ask Us Here!

1st Phorm Supps: To Get FREE PRIORITY SHIPPING and Support The Podcast, Get Your Supplements At 1st Phorm Using Our Link: www.1stphorm.com/tailoredcoachingmethod

To Apply For Coaching: Click Here

Download 1 (or ALL) Of Our FREE GUIDES: www.tailoredcoachingmethod.com/guides

Private Podcast FB Community: Be Part Of The Conversation and Community, RIGHT HERE.

—

Extra Content For You:

How We Coach: Client Case Study Article

Top 4 Podcast Episodes:

----

Social Links:

Facebook - https://www.facebook.com/tailoredcoachingmethod 