Get Lean With Protein!

Wanna Get Fit? I give you the skinny on my top 5 Protein sources!

So you’ve been killing it in the weight room and drudging through cardio week after week, but you’re not coming any closer to reaching your fitness goals. You’ve cut down your caloric intake and you’re eating 5-8 times a day, just like every book and online blog has recommended. So the question you have is why and the H**L are the pounds not coming off and you still look and feel the same?

Braxton Cosby 21

Simply put: you’re starving your muscles from the food source they need the most to be the most effective. PROTEIN!

Arguably the number one fuel source for the working muscles in your body is protein. Protein provides the building-blocks of chemical substrate you need to reinforce repair and solidify growing muscle tissue. Essential amino acids are found in protein. They are symbolic ‘bricks’ of the muscle wall composing skeletal muscle.  

Problem is, most people don’t know how to find the right source of protein. But I’m here to give it to your straight!

First off, know when to fuel up. Approximately 30 minutes post-workout, you need to consume at least 30-60 grams of protein. Heck, most body builders consume at least one gram of protein per one pound of weight. 

Secondly, it’s all about the sources you have. This allows you to get the most out of the protein you eat.

Here are my top 5 Protein sources just for you.

  • Fish – per 100 grams of fish, you’ll get 26 grams of protein. In one 3oz fillet, you can get approximately 22 grams of protein.


  • Lean Chicken – per 100 grams of chicken, you get 18 grams of protein and one 3 oz serving, you can get 16 grams of protein!


  • Cheese – per 100 grams, you’ll reap the benefits of a whopping 32 grams of protein. 1 slice equals 9 grams of protein. Put me down for 10!


  • Pork – my second white meat of choice. Although most people hate on it, this is power packed with protein punch! Per 110 grams, you’ll get 30 grams of protein. 1 pork chop provides 41 grams of protein! That’s what I’m talking about.


Last but not least…

  • Lean Beef – per 100 grams of beef, you receive 36 grams of protein. To be more specific, a 3 oz steak of slab of veal will provide 31 grams of protein! So bring on the filet mingnon. I’m game!


That’s it for now. I hope you found this informative. Keep living well and join my #EatLessMoveMore campaign to really breaks the chains that are holding you down and start becoming the best “You” that “You” can be!

You’re Too Blessed To Be Stressed

Stress is the body’s natural reaction to any change that requires an adjustment or response. The body reacts to these changes with physical, mental, and emotional responses. It is important to know that stress is a part of life. You can experience stress from your environment, your body, and your thoughts. Although you can’t avoid it, you can do things to modulate the effects of stress.


Stress should not be ignored. It can play a major part in problems such as headaches, high blood pressure, heart problems, diabetes, skin conditions, asthma, arthritis, depression, and anxiety. Your body’s natural response to stress is to increase your heart and breathing rates by releasing hormones (we’ll talk about this later), thus giving your brain more oxygen, so you can react faster and smarter to problems. You are better equipped to cope in tough situations.

What are some stressors?  – Responsibilities at work and at home; negative life events like divorce or death of a loved one; physical illnesses; and disasters.

Did you know that exercise is a stress? Well it is. But exercise is a good stress because it is asking your body to respond to forces placed upon it, such as resistance (from weights) and fatigue (from endurance or cardio training).

So what we need to do now is zero our focus on outcomes. So let’s take a closer look at the effects of stress on the body. Stress has an immediate effect on your body. In the short term, that’s not necessarily a bad thing, but chronic stress puts your health at risk.

Some responses to stress include but are not limited to:

  • Insomnia
  • High blood pressure
  • Headache
  • Erectile dysfunction
  • Weight gain
  • Depression
  • Heart attack
  • Stroke

The central nervous system, endocrine (skin), digestive, musculoskeletal, reproductive/sexuality, and immune systems, all fall victim to depressed levels of efficiency secondary to stress. This is due to unnatural responses of hormones when other chemical mediators continue to stay elevated in the blood stream over time. This chronic response is called distress and it stunts the everyday maintenance reactions that our bodies must sustain to keep homeostasis (fancy way of saying – keeping the AC at 76 in the house).

So what can you do to turn the tide if you are suffering from distress? Here are three guaranteed ways to make your stress go away.

First of all, take a serious chill pill. Find something that mellows you out. Not drug induced chill modes, but secret place chill spots, like prayer rooms, spa hideaways, or man caves for movies (Men, not Women.”) And maybe you should look in the mirror and repeat after me: It’s not as bad as you think it is. You’re not as bad as you think you are. Honestly, if you begin to take yourself a little less seriously, things turn around immediately.


Second, find a stress relieving activity that does not hurt anyone – including yourself – but helps you and only you (maybe another person or two). How about an intimate moment with yours spouse (sex is the ultimate stress relieving activity – rated by 100% of married men). Or, how about joining a gym and getting on an exercise program that focuses on resistance training that floods the body with endorphins (the feel good chemical) that help to block out the stressful feelings.


Third – Remember your spiritual relationship. Seriously – you are first a spiritual being having a human experience. You are not the summation of life’s mishaps and troubles. Your natural self is responding to everything in the physical realm around you all at once and your soul is reflecting your emotional side, but your spirit is in constant communion with God. He has embedded within you the purpose and knowledge of the Holy one. Therefore, the challenging hills and mountains of life should be considered utter speed bumps to slow you down from attaining the victory that God has already set in motion for you. You need only to step out in faith, release the negative energy building up inside and walk out the path you are destined to live. The reassurance you need that everything will always be alright for those who are called according to purpose will be more than enough to carry you through any tough time.


So remember stress is only the outer resistance and it does not and cannot define you. It’s not what happens to you in life, but how you respond that does. YOU are in total control!

Let Someone “Steal Your Angry”

They say that people can ‘steal your angry’ by being mad at you when you’re the one who’s been wronged. Most times, it ticks you off to the tenth degree. And although it seems wrong, and it’s only feels natural to get even more upset, I suggest employing a different strategy: LET THEM STEAL IT! It’s just a healthy practice that will go a long way to keeping you happy and well.

cartoon me

Being angry has multiple negative effects on the body. Most of which impacts not only the mind but mainly the heart. In what ways, you ask?

  1. Let’s start with the impact on the small vessels of the heart – the coronary arteries. One large study found that among 12,986 middle-aged African-American and white men and women, those who rated high in traits such as anger — but had normal blood pressure— were more prone to coronary artery disease (CAD) or heart attack. In fact, the angriest people faced roughly twice the risk of CAD and almost three times the risk of heart attack compared to subjects with the lowest levels of anger.
  1. Anger also brings on high levels of anxiety and depression. They tend to co-occur. People who are angry a lot also tend to have other chronic negative emotions as well. Exercise helps to release endorphins, which are ‘happy’ chemical that quell the production of and drown out feelings of depression.
  1. Scientists speculate that anger may produce direct biological effects on the heart and arteries. Negative emotions, such as anger, quickly activate the “fight-or-flight response, (autonomic nervous system) triggering the “stress axis,” creating a cascade of neurochemicals that are all geared toward helping you in the short run if you’re facing a crisis. If they persist over time, they end up being potentially damaging, because excessive amounts of stress hormones may speed up the process of atherosclerosis (thickening of the walls of the large arteries of the body), in which fatty plaques build up. Other research suggests that stress hormones may lead to higher levels of C-reactive protein (CRP), a substance linked to atherosclerosis and future heart disease risk.
  1. In the long run, and sometimes even the short term, however, this automatic response to anger can weaken your immune system and lead to a variety of health problems such as:
  • Headaches
  • Problems with digestion
  • Insomnia
  • Increased anxiety
  • Depression
  • High blood pressure
  • Skin problems, such as eczema
  • Heart attack
  • Stroke
  1. Anger may also disrupt the electrical impulses of the heart and provoke dangerous heart rhythm disturbances. Conditions such as atrial fibrillation and atrial flutter are just two that can give you shortness of breath and listlessness. Some serious gym time, street runs, speed walking and cross training help to modulate and normalize heart rate and stroke volume, controlling your cardiac output.Braxton Cosby 52
  1. Besides direct biological effects, lifestyle factors also come into play. Angry people may take worse care of themselves and possibly be more anxious, depressed, more likely to smoke, and less likely to engage in physical activity, which leads to overall poor nutritional habits and drink to excess.

That’s all for now folks. Thanks for reading. Feel free to peruse the rest of the website or follow me at  for other related health articles.


4 Exercise Myths Hurting Your Fitness Progress

woman exercising

With the summer coming to a close and the fall looming on the horizon, it’s time to reflect on just how much you either love or hate your body. If your beach and pool physique was  less than stellar, the year’s end will only make it that much a harder to improve on what is already a catastrophe. Beyond your normal grind and struggles to stay fit, there may be some things that you’re doing that are working against your efforts. What are they? How can you decipher what’s trly good for you? Who will help you?

Easy – It’s me. the FatDoc. Today, I am running my mouth and spitting out the facts on exercise and fitness myths that may be making you and/or keeping fat on you.

The first exercise myth I’m tackling is: Doing crunches or working on an “ab machine” will get rid of belly fat.

Don’t we wish it was that easy? Think about it. Everyone would be walking around with a six pack if that were true. Unfortunately, the people sporting six-pack abs are a small minority. Don’t believe me? Look around at the people in your house, neighborhood or even who you work with at your job. How many of them are sporting a washboard stomach.

So don’t believe everything you hear on those late-night infomercials! While an ab-crunching device or simple crunches might “help strengthen the muscles around your midsection and improve your posture,” being able to “see” your abdominal muscles has to do with your overall percentage of body fat. If you don’t lose the belly fat, he says, you won’t see the ab muscles. Leaning out is the best strategy to getting it done. Continuing to focus on exercise without eating properly will condemn you to a ‘kegger’ stomach rather than the coveted 6-8 pack.


Next one: Swimming is a great weight loss activity. Yeah, it is. But that doesn’t mean you’re going to drown the fat from your body by lapping the pool.

Yes, while swimming is great for increasing lung capacity, endurance, coordination, muscle control, increasing muscle tone, and even helping release some unwanted stress, unless you are swimming for hours a day, it may not help you lose much weight at all.

The reason why? Buoyancy. This property of water supports your body, and allows you to not work as hard as if you were on land. So, you are actually getting less out of a workout that you may assume. If you compare the work output of the average swimmer versus the average walker/runner, most likely the land-goer is expending much more energy. Let’s face it: who wants to risk drowning by passing out when working too hard.

The best practice is to track your caloric output when you run versus swimming, along with your heart rate and compare the two. If you are burning more in the pool, great. But if not, you may need to increase simple things like the speed at which you swim laps and the various strokes you use. Doggy-paddling just isn’t going to cut it folks.

Three: If you’re not working up a sweat, you’re not working hard enough.

Both True and False. Simply put, sweating is not necessarily an indicator of exertion or effort. In actuality, sweating is your body’s way of cooling itself. We aren’t fortunate enough to regulate our body temperature by panting like our K-9 friends. We have to use the water to remove heat through evaporation.

And yes, while you are putting forth some effort in your workout, you happen to sweat, don’t be fooled. There are much more important measurable that hint at how hard you are working. Things such as heart rate, respiratory rate, caloric output and blood pressure changes (anything higher than 20 mm HG is too much). You don’t have to soak your clothing to get results. And let’s face it: some people just don’t sweat that much. So it’s possible to burn a significant number of calories without breaking a sweat: Try taking a walk or doing some light weight training.

Braxton Cosby 121ps

Lastly: Fasting will help me lose weight quicker.


Your biggest weigh loss will come during sleep, if you raise your metabolism. It’s all about energy expenditures.

If you expend a lot of energy, your body knows that it needs more of it. Most energy systems of the body (if not all) are time dependent – more time, more energy released. When you are awake, you’ll tap into CP, ATP, or even glucose driven systems. So your brain anticipates what activity is about to be called upon and communicates to your body in a lot of the above-mentioned fancy jargon that simply says, “I don’t have a lot of time, I need to burn quickly.” So your body responds and acts accordingly.

So that’s it for tonight gang. Hope you learned something new. Big take away: there’s no easier way to maintain good health than to live smarter. Educating yourself before starting any program will help you maximize your results. Take care and look for my new health book FAT FREE FOR LIFE: 13 PRINCIPLES OF GUARANTEED WEIGHT LOSS AND ULTIMATE HEALTH FROM CHARISMA HOUSE ON JANUARY 6, 2016.

Fat Free for Life Final Front Cover


I was recently hosted by Edie Summer, the Portland Wellness Coach for a quick session on 3 Ways to Get the calorie melting going and get you back into the shape of your life. Truth is: you’re never too old to get the body you want. See my photo below to judge for yourself. And I’m pushing the big 4 – 0 soon. Follow the link to the article to get the fitness tips you need.




Get Widget