Choose Hard with Cody McBroom

I’m 15 days and 56 miles into a 100-mile running challenge for the month of October, and in this episode I break down exactly how I’m making it work while still lifting four days a week, running a business, and being present as a husband and dad.
This isn’t theory. It’s my actual programming, my actual schedule, and what I’m actually eating and taking right now. You’ll hear how I structure easy, conversational-pace runs so they don’t turn into hard days, how I adjusted my upper/lower, push/pull lifting split to prioritize hamstrings, glutes, and knee health, and the 4–6 hour rule I use to separate running and lifting to reduce the interference effect and hold onto muscle.
We also get into nutrition for hybrid training: the roughly 500-calorie increase, how I fuel before and during runs, and why I bumped creatine to 10 grams a day under higher training stress. Plus my recovery non-negotiables, the fatigue warning signs I watch for, and what my Garmin data (pace, fitness age, stress) has shown so far.
If you’re a busy parent wondering how to fit serious training into a full life, this one gives you a real blueprint and the one principle that makes it sustainable.
In this episode:
My weekly running structure and how I planned 100 miles in 31 days

How to combine running and strength training without losing muscle

A real day in my life as a father, husband, and CEO

Calorie, protein, and carb adjustments for higher training volume

Pre-run fueling, intra-run carbs, and the supplements earning their spot

Sleep, recovery habits, and managing total life stress

Garmin metrics, fitness age, and data vs. how I actually feel

The biggest mistake people make trying to copy this, and where to start instead

Join the run club: Want accountability? Join my Strava run club and take on your own challenge with us: https://strava.app.link/psxQV9sjs7b 
Choose Hard. Always Fulfilled, Never Satisfied.

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🤝 16+ Years Coaching. 3,000+ Real Clients.
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ALWAYS FULFILLED, NEVER SATISFIED.©
CHOOSE HARD.©

This October, Tailored Coaching Method turns nine. In this episode, I break down the nine lessons I’ve learned building a business from scratch. This isn’t the highlight reel. It’s what nine years of getting things right (and plenty wrong) actually taught me about business, discipline, and staying the course.
In this episode:
Why your craft has to be the second most important thing in your life, with family first

The seasons of eating dirt, and the question that shows whether you’re willing to go through them

How to develop your lens, plus the five questions I run every decision through

Why constant evolution is a requirement for long-term growth

Putting your blinders on: watch the loop without living in it

Business is lonely, and why finding your tribe isn’t weakness

Instagram skills are not business skills

Do it mad, sad, tired, hungry

Emotional states last too long, so build on logic and purpose instead

If you’re a coach looking for your people, join us in Scottsdale for the TCM Mastermind, January, 14–15: https://www.tailored-coaching.com/live-mastermind-az 
————
🤝 16+ Years Coaching. 3,000+ Real Clients.
📩 Apply for 1:1 Coaching: https://tailoredcoachingmethod.com 
🎓 Mentorship for Coaches – https://tailoredcoachingmentorship.com/
▶️ YouTube: https://www.youtube.com/@CodyMcBroom1 
📖 Free Guides: https://tailoredcoachingmethod.com/guides 
📝 Free Articles: https://tailoredcoachingmethod.com/blog 
🎙️ Choose Hard Podcast: https://choosehardpodcast.com/ 
📲 Follow me on IG: https://www.instagram.com/codymcbroom
📧 Inquiries: info@tailoredcoachingmethod.com 
⭐ Enjoyed this one? A rating/review on Apple Podcasts helps more than you'd think — takes 15 seconds and puts the show in front of someone who needs it.
ALWAYS FULFILLED, NEVER SATISFIED.©
CHOOSE HARD.©

Can being fit protect you from alcohol's damage? Should you double your creatine dose? Do women need to program training around their cycle? In this research review, Cody McBroom breaks down four new studies: what they found, where they fall short, and exactly how to apply them. No hype, no shortcuts. Just the data.
IN THIS EPISODE:
→ Alcohol vs. Fitness (The HUNT Study): 24,853 adults tracked for 16+ years. Changes in fitness predicted mortality more strongly than changes in drinking. The most dangerous pattern in the entire study wasn't heavy drinking. It was losing fitness. (But fitness is a buffer, not an eraser.)
→ High-Dose Creatine: Where the muscle saturation ceiling really is, when bigger lifters need 6–8g, and why 10–20g/day may matter for your brain during sleep deprivation, mental fatigue, and high-stress training blocks. Plus how to avoid the GI issues.
→ Menstrual Cycle & Strength Training: 28 trained women, 4 cycles, hormone-verified phases, and bar-speed data from real training sessions. Cycle phase barely moved performance. Motivation and pain did, and pain hit deadlifts and bench press in opposite directions.
→ Irisin & Fat Loss: A 50-trial meta-analysis on the "fat-browning" myokine. Resistance training posted the biggest increase, but here's why a blood marker doesn't beat energy balance, and why the irisin research carries a real measurement controversy.
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🤝 16+ Years Coaching. 3,000+ Real Clients.
📩 Apply for 1:1 Coaching: https://tailoredcoachingmethod.com 
🎓 Mentorship for Coaches – https://tailoredcoachingmentorship.com/
▶️ YouTube: https://www.youtube.com/@CodyMcBroom1 
📖 Free Guides: https://tailoredcoachingmethod.com/guides 
📝 Free Articles: https://tailoredcoachingmethod.com/blog 
🎙️ Choose Hard Podcast: https://choosehardpodcast.com/ 
📲 Follow me on IG: https://www.instagram.com/codymcbroom
📧 Inquiries: info@tailoredcoachingmethod.com 
⭐ Enjoyed this one? A rating/review on Apple Podcasts helps more than you'd think — takes 15 seconds and puts the show in front of someone who needs it.
ALWAYS FULFILLED, NEVER SATISFIED.©
CHOOSE HARD.©
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STUDIES REFERENCED:
- Munteanu et al. (2026). The Effect of Menstrual Cycle Phase, Symptoms, Motivation, and Readiness to Perform on Resistance Training Performance. Sports Medicine.
- Nauman et al. (2025). Running from Death: Can Fitness Outpace Alcohol's Harm? Sports Medicine.
- Hejazi et al. (2026). Effects of Different Training Modalities on Circulating Irisin Levels in Overweight and Obesity Adults. Sports Medicine.
- Hultman et al. (1996); Candow et al. (2023); McMorris et al. (2006); Gordji-Nejad et al. (2024) – creatine dosing & brain bioenergetics

After 4 years running Tailored Coaching Method out of a physical HQ, I'm closing it down — and building a new studio from scratch on my own property. In this episode, I break down the real numbers behind the decision: $10K a month in rent, $11K all-in once you factor in the energy bill and other costs — and why walking away from that saves us $120K this year alone. I also get into the more nuanced number: $99K in net savings even while we're simultaneously funding and building the new facility, which is the number that actually matters once construction starts.
I get into the parts most entrepreneurs don't talk about — the actual build cost of a detached garage studio, how the rental agreement between TCM and my wife and I works, and why paying yourself rent can build personal wealth while cutting business overhead. I also talk about what it's like building this with my family (my wife designing it, my father-in-law and brother-in-law building it), moving back home after 7 years away, and the boundaries I'm setting so work doesn't swallow family life.
If you're a coach or entrepreneur who thinks a bigger office is the end-game metric of success, or you're staring down a pivot that feels risky on paper, this episode is the unfiltered walkthrough of how I made the call — and what I'd tell you if you're facing one of your own.
Topics covered: why we're closing HQ at 7 figures, the true cost of leasing vs. building, tax strategy for renting property to your own business, managing team culture through a remote transition, building a studio with family, and reframing "stepping backward" as strategic growth.

————
🤝 16+ Years Coaching. 3,000+ Real Clients.
📩 Apply for 1:1 Coaching: https://tailoredcoachingmethod.com 
🎓 Mentorship for Coaches – https://tailoredcoachingmentorship.com/
▶️ YouTube: https://www.youtube.com/@CodyMcBroom1 
📖 Free Guides: https://tailoredcoachingmethod.com/guides 
📝 Free Articles: https://tailoredcoachingmethod.com/blog 
🎙️ Choose Hard Podcast: https://choosehardpodcast.com/ 
📲 Follow me on IG: https://www.instagram.com/codymcbroom
📧 Inquiries: info@tailoredcoachingmethod.com 
⭐ Enjoyed this one? A rating/review on Apple Podcasts helps more than you'd think — takes 15 seconds and puts the show in front of someone who needs it.
ALWAYS FULFILLED, NEVER SATISFIED.©
CHOOSE HARD.©

Most people have been chasing the wrong signals in the gym for years — the burn, the pump, the soreness. They feel like proof the workout worked. According to the research, they're mostly just byproducts. In this episode of the Choose Hard Podcast, Cody McBroom breaks down the actual science of muscle hypertrophy — what drives it, what's a myth, and what you need to change in your training right now.
This isn't a deep-dive research lecture. It's the science, simplified — the way Cody breaks it down for the 2,000+ clients he's coached over his career.
What's covered in this episode:
→The #1 driver of muscle growth — and it's not what most people chase
→ The truth about "non-responders" and hard gainers
→ What actually makes someone a hyperresponder
→ Stretch-induced hypertrophy and lengthened partials
→ Training volume — the sweet spot the research actually supports
→ Concurrent training and the interference effect
→ Building muscle after 55
Whether you're brand new to training or you've been lifting for years and feel like you've plateaued, this episode gives you the research-backed framework to actually understand what's happening in your body — and what to do about it.
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