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Recent clients explain how they transformed their eating habits, their bodies, their health, and their lives with help from a Precision Nutrition Certified coach.

The post Here’s what’s possible with the Precision Nutrition Level 1 Certification. appeared first on Precision Nutrition.

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The health, fitness, and nutrition fields are always changing, and it’s hard to stay informed. With all the fads and pseudoscience, how can you reliably separate fact from fiction — and help others do the same? This FREE guide will show you how.

The post [HOT TOPICS IN NUTRITION] From GRAINS to DETOXES to GMOs, and More… appeared first on Precision Nutrition.

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Learning more about nutrition is one thing; turning that knowledge into results (and a thriving practice) is another.

That’s why, in this video, I share seven proven business models from top health and fitness experts. Use them to grow your existing practice — or to get a new one off the ground.

The post The 7 Best Nutrition Coaching Business Models. (How to add nutrition coaching to your business, easily and profitably.) appeared first on Precision Nutrition.

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New clients often come to us feeling guilty and weak after a holiday season, a vacation, or a long weekend of overeating. Our response often surprises them. Because we know that there are some surprising benefits of overindulgence and key lessons that eating too much can teach.


Thanksgiving. Valentine’s Day. The first big summer BBQ. A family reunion at the beach.

Throughout the year, new clients come to us feeling guilty and terrible about eating (and drinking) too much at [insert the latest festivity here].

With a cocktail of regret, shame, and resolve to “do things better”, they tell us how “bad” they’ve been. And how ready they are to shape up once and for all.

Our response often surprises them.

Because it’s not, “drink water” or “get more fiber” or “focus on clean eating”.

It’s actually:

Maybe you needed to overindulge.

Record scratch.

Why would a health, fitness, or wellness coach ever say that?

Because overindulgence has several important — and vastly underrated — roles to play in the bigger picture of health, fitness, and nutrition.

Here are four of them:

Lesson #1. “Slipping up” is a necessary part of change, progress, and success.

We often imagine change or “progress” as a linear graph, like this:

Every day, we get better and better, until eventually we’re perfect, fit, godlike creatures who’ve Got Everything Together.

In reality, change and progress look more like this:

We wholeheartedly embrace better food choices for a bit, then eat macaroni and cheese for a week, then ace our new habits for a while, and then a business trip throws us off for a minute, then we’re back on the horse…

From week to week or month to month, our cycles and rhythms are like a Slinky (or a coil) that’s been stretched like this:

We try something new and move forward, or upward, bubbling with excitement and energy.

Then we cycle. Life throws us a situation that tests our new approach. Progress pauses, or dips downward, or goes backward.

Up, down, forward, back.

There are a number of perfectly good reasons for this:

  • Maybe we need to go back to re-open or revisit something — to reconsider an idea that didn’t grab us right away, or address a question we avoided answering when first asked.
  • Maybe we need downtime — to think, reflect, regroup, reboot, or incubate something new.
  • Maybe we need to regress briefly — to dip into our old selves or old habits and remember why we are building new ones, like visiting an ex to remember why you left them.
  • Maybe we need to repeat something — to practice, drill, and/or test our skills under different conditions.

Or maybe it’s that we simply don’t have the skills yet to reach the next level of our progression and, like everything else in life, we need to accept that doing things badly is a necessary precursor to doing them well.

Regardless of the reason, weight loss progress can stop or even go the opposite direction. And that usually happens on the tail end of a stretch where we’ve put our exercise regimen on hold, or dived into a week-long food orgy.

That’s why almost every weight loss graph looks like this.

The trend is headed in the right direction, but the day-to-day and week-to-week fluctuations feel turbulent.

But that’s not because every single person trying to lose weight sucks, has no discipline, and can’t do weight loss correctly.

Rather, based on our experience with nearly 100,000 clients and patients, it seems like dips, plateaus, and everything in between are actually necessary.

Both physiologically and psychologically.

Perhaps that’s why they’re so normal.

Which leads us to…

Lesson #2. Indulgence offers an opportunity to ask the bigger questions (and learn some stuff).

Our indulgences — even the ones we ultimately regret — can serve as amazing learning opportunities, if we let them.

Oftentimes, new clients feel ashamed when they feel they’ve overindulged. They just want to hide from their “mistake” and “start over”.

Instead, we encourage them to use overindulgence as the impetus for self-reflection.

This practice helps them get into the habit of observing and learning from what’s going on in their lives and bodies (rather than judging and self-shaming).

For example, we might ask:

  • What job is indulgence (or celebration, or reward) doing for us?
  • How important is that for our lives?
  • What kind of person are we when we’re indulging?
  • What is good about not doing anything differently?

Clients are often (rightfully) confused when we ask these kinds of questions.

“What could possibly be positive about this?” they want to know, pointing to empty ice cream cartons and a recycling bin full of beer cans.

But here’s the truth: We do the things we do for a reason.

That indulgence, no matter how big or regrettable, is doing a job for us. It’s somehow solving a problem for us, even if not very well.

Recognizing how our behaviors serve us — even “bad habits“ like four cocktails with a junk food chaser — can help us put resistance aside, stop hiding, and see things more clearly.

What need is the indulgence is fulfilling?

And what would be a more valuable/health-affirming way to fulfill that need?

Though it might seem counterintuitive, cutting our bad habits some slack and acknowledging what role they play for us, can actually lead to deeper, more lasting change.

Lesson #3. “Sometimes you need to fall off the wagon to want to get back on again.”

Recently, I shared a large, hearty meal with my friend (and PN food photographer) Jason Grenci.

As the meal was winding down — about the time belt buckles started to loosen and regret threatened to creep in — Jay waved his fork in my general direction and, through a mouthful of pickled beets, dropped this insight bomb:

”Nah. There’s nothing bad about this. Sometimes, you need to fall off the wagon to want to get back on again.”

He was right.

Not only is ‘falling off’ a part of change, but it can also make getting back on feel pretty darn good.

Let’s be honest: Few things motivate healthy choices better than waking up with the meat sweats, heartburn, a hangover, or some other uncomfortable form of bodily rebellion.

And even if you feel perfectly fine after having fun, there’s still an intuitive natural shift that winds the party down.

Perhaps taking a short break from more structured, healthy choices allows us to keep making those choices in future.

It’s the way blowing off a workout to sit on the couch, read trashy novels, and drink too much coffee actually gives you that I-can’t-wait-to-hit-the-gym buzz.

Or the way taking a vacation and making full use of the “all inclusive” swim-up bar and breakfast buffet makes you happy to come home, hit the grocery store, and stuff your fridge with green vegetables.

While you might fear that one indulgence will lead to a lifetime of chaos, research shows that we naturally adapt to pleasure in such a way that — assuming we have at least some interest in our own health and fitness, and perhaps the support of a team or coach — we naturally self-correct.

Lesson #4. Healthy indulgence might actually support “deep health”.

Spend a bit of time hanging around Precision Nutrition, and you might hear a phrase called “deep health”.

Deep health means thriving in all domains of life: physical, mental, emotional, social, etc.

Deep health means:

  • We are physically robust and resilient, able to act effectively in the world and enjoy a high level of physical function.
  • Our minds are wise, agile, and kind, helping us solve problems creatively and make thoughtful choices that align with our deeper principles.
  • Our emotions are available to us and used for good — to take action, to signal something that we need to attend to. Overall, our balance of emotions is positive.
  • We enjoy healthy, strong, affirming relationships and a variety of high-quality social connections.
  • We are constantly growing and developing, repairing and recovering, strengthening and flourishing, in whatever ways we are able to do so.

With deep health, we are moving in a “life-forward direction”.

By this definition, a “healthy indulgence” is one that is somehow:

  • meaningful
  • truly enjoyable
  • self-fulfilling
  • life-affirming

We are fully present for this indulgence. We are more alive because of it.

Non-food examples of healthy indulgences include: playing hooky from work to go hiking with your kids, or see that great movie / big game you’ve been dying to see, or get a decadent massage and soak happily in a hot tub.

Conversely, an unhealthy indulgence might be:

  • meaningless
  • an empty distraction
  • self-destroying
  • life-detracting

An unhealthy indulgence might be going out and getting trashed on crappy-tasting booze that you chug rather than sip, with people you don’t particularly like, who then encourage you to pick up that smoking habit you’ve been trying to kick.

Interestingly, a healthy indulgence often seems to have its own natural resolution.

At the end of a healthy indulgence, we often feel satisfied and content.

Let’s say you’re a parent who works hard, and then healthily indulges yourself with “me” time and rest.

After some delicious sleeping-in while the kids stay overnight at Grandma’s, you pad around the house in your pajamas, yawning happily and lazing over the Sunday paper.

And then you shower, get in the car, and go pick your ducklings up — excited to see them, ready to enter the parental fray again.

You can’t sleep in forever, nor do you really want to. But sleeping in, getting that “you” time, recharges your batteries and comes to a natural end.

Conversely, an unhealthy indulgence often doesn’t resolve. It may even be actively unsatisfying.

We might try to get the “hit” from it over and over with no results, like playing the slot machines repeatedly with no payout, not even enjoying yanking on that lever but feeling driven to do it anyway.

Plus, if we’re caught in a cycle of binge-and-restrict, indulgence can be part of a pendulum that swings back and forth between chaos and rigid order forever.

In this case, “indulgence” might be code for all-or-nothing. You’re either strictly self-monitoring or utterly, bizarrely impulsive and irrational:


(Of course, compulsive bingeing is not part of deep health and can be hard to break without help from a doctor or therapist.)

In the end, what if we stopped trying to prevent our indulgences, and accepted them instead?

What if we treated “back” or “down” or “off the wagon” periods as a natural and normal part of the entire experience of change and growth?

I mean, look at how commonly people experience these periods. With that level of frequency, isn’t it time we asked whether they’re important instead of just something to tolerate or “get through” on our way somewhere else?

Isn’t it time we examined them, dare I say respected and appreciated them?

What if they turned out to be fuel for our “forward” and “up” periods?

And what if we all ended up healthier, happier, and even fitter, for them?

What to do next:
Some tips from Precision Nutrition

Try these next steps to learn to embrace your indulgences in a health-supporting way.

1. Ask the questions.

Consider the following…

What does a “healthy” indulgence look like for you? Why?

  • What kind of indulgence would enable and promote “deep health” and balance for you?
  • What kind of indulgence would inspire you, replenish you, and get you back on the path to deep health again?

What does an “unhealthy” indulgence look like for you? Why?

  • What things leave you unsatisfied, regretful, frustrated, demoralized, and/or feeling “stuck” in negative patterns?
2. Be honest, thoughtful, and grown-up.

Avoid playing mental games like “If I’m ‘good’ then I get to be ‘bad”, or “If I pretend I didn’t eat the cookies, then it didn’t happen”.

Face your behavior with open eyes, maturity, and wisdom.

Accept that all choices have consequences.

Find a framework for reviewing behaviors and consequences, and zeroing in on what’s “OK” and “Not OK” for you, and for the health you’re trying to achieve.

3. Start building a “flight plan”.

Think of yourself as the pilot of your own life, health, fitness, and nutrition. With that in mind, consider…

  • Where are you trying to get to, and why?
  • What challenges can you anticipate that might throw you off your ‘healthy’ flight path? What can you do now to prepare for these obstacles and help yourself adapt when they arise?
  • Who’s your flight crew? Think about who you have (or who you’d like to have) in your life to help you get to where you’re trying to go. We all need support in our lives — so ask family/friends/coaches for help if you need it.
  • What’s your flight checklist? What systems or strategies do you have to help keep you get back on course after a (planned or unplanned) deviation?
4. Notice the cues and signs that tell you it’s time to correct course.

Ideally, you’ll learn the cues that tell you it’s time to change your path before you’re too far in one direction or another.

For instance:

  • Perhaps one decadent meal is perfect, but an entire weekend of them will leave you reaching for the Pepto-Bismol.
  • Perhaps one missed workout every few weeks actually helps you recover, but a string of couch-potato or desk-monkey days will leave you feeling cranky, lethargic, and squashy.
  • Perhaps a few martinis and some champagne over the holidays feels like celebration, but after the festivities wind-down, those weeknight glasses of wine start to feel like an unwelcome habit…
5. Accept — perhaps even embrace — periods of “back”, “down”, and “nothing”.

Play the long game.

If your general direction is “forward” and “up”, and you are, overall, working on “something”, then maybe cycling is part of the process.

Maybe cycling actively, significantly, helps you.

If you’re a coach, or you want to be…

Learning how to coach clients, patients, friends, or family members through healthy eating and lifestyle changes (including how to accept indulgence) — in a way that supports long-term progress — is both an art and a science.

If you’d like to learn more about both, consider the Precision Nutrition Level 1 Certification. The next group kicks off shortly.

What’s it all about?

The Precision Nutrition Level 1 Certification is the world’s most respected nutrition education program. It gives you the knowledge, systems, and tools you need to really understand how food influences a person’s health and fitness. Plus the ability to turn that knowledge into a thriving coaching practice.

Developed over 15 years, and proven with nearly 100,000 clients and patients, the Level 1 curriculum stands alone as the authority on the science of nutrition and the art of coaching.

Whether you’re already mid-career, or just starting out, the Level 1 Certification is your springboard to a deeper understanding of nutrition, the authority to coach it, and the ability to turn what you know into results.

[Of course, if you’re already a student or graduate of the Level 1 Certification, check out our Level 2 Certification Master Class. It’s an exclusive, year-long mentorship designed for elite professionals looking to master the art of coaching and be part of the top 1% of health and fitness coaches in the world.]

Interested? Add your name to the presale list. You’ll save up to 33% and secure your spot 24 hours before everyone else.

We’ll be opening up spots in our next Precision Nutrition Level 1 Certification on Wednesday, April 4th, 2018.

If you want to find out more, we’ve set up the following presale list, which gives you two advantages.

  • Pay less than everyone else. We like to reward people who are eager to boost their credentials and are ready to commit to getting the education they need. So we’re offering a discount of up to 33% off the general price when you sign up for the presale list.
  • Sign up 24 hours before the general public and increase your chances of getting a spot. We only open the certification program twice per year. Due to high demand, spots in the program are limited and have historically sold out in a matter of hours. But when you sign up for the presale list, we’ll give you the opportunity to register a full 24 hours before anyone else.

If you’re ready for a deeper understanding of nutrition, the authority to coach it, and the ability to turn what you know into results… this is your chance to see what the world’s top professional nutrition coaching system can do for you.

The post The benefits of overindulgence. (And the 4 key lessons that eating too much can teach you). appeared first on Precision Nutrition.

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We live in a world of ‘quick-starts’, ‘how-to-guides’, ‘career hacks’. This article is none of those. It’s a different kind of success story. And a powerful lesson on how to get ahead in health, fitness, and wellness, or any other field.


Success secrets.

Productivity hacks.

Tips, tricks, and quick formulas.

I’m often asked to share these as advice; the requests come when I’m being interviewed on podcasts, speaking at conferences, talking to journalists.

People who want to get ahead in health, fitness, and wellness — or just about any other field — want to know:

How did you go from starting a health and fitness website with your buddy…

… to running a 150-million dollar company with about 100 team members and nearly 100,000 clients across 120 countries.

… to advising companies like Apple, Equinox, Nike, and Titleist.

… to being selected as one of the smartest/most influential people in the field?

And they really want to know:

What tip, method, shortcut do you recommend to help others do the same?

As you can probably tell, I’m not a big fan of these kinds of questions.

Can’t blame people for asking, though.

After all, I also want to learn from the people who’ve gone before me, the people who’ve succeeded in the way I hope to succeed.

But here’s the problem:

I could rhyme off a bunch of tips about my morning routine that allow me to run a business while being a father of four. But I don’t think they’ll matter much unless you’re also a father of four and already running a successful business.

Likewise, I don’t believe it was magical morning routines, or growth hacks, or tricks and tips that put me on the road to success in the first place.

In fact, I think it was something completely different.

Something that isn’t often talked about.

I call it “going down the rabbit hole”.

I remember it like it was yesterday.

It was a fresh Autumn day.

I was 21 years old, it was my first semester away at University, and I had an appointment with my first-ever guidance counselor.

I was ambitious, I had big goals, and I was excited to get some advice on how to plan my future.

I assumed the meeting would go something like this: He’d listen to me talk about my passions, about my goals, and he’d help me create an academic plan. Maybe even make suggestions for volunteer or internship opportunities.

As I gushed about my love for all things exercise and nutrition, about how it was my goal to have a successful career working with pro sports teams, athletes, and exercisers looking to eat, move, and live better, his face was stolid.

I was completely unprepared for what he said next:

“That’s nice… but there’s not much of a career in that for you. We have to be realistic here. There are too few jobs and the chances you’ll get one of them is almost zero. You’re a smart guy. Why don’t we sign you up for Pre-Med? Med school will be a great path for you.”

I walked out, head down, backpack dragging the ground behind me.

Days went by and, yes, the fog eventually lifted.

I figured… maybe he was wrong. Maybe I needed a second opinion. So, over the next few weeks, I asked around. Looking for a glimmer of hope.

Almost everyone gave the same advice.

Be sensible. Become a doctor. Forget this weird exercise obsession.

I was a 21-year-old from a blue-collar immigrant family. Who was I to not take advice from all these educated people? So I did the responsible, sensible thing. I signed up for Pre-Med, and I plotted my course to medical school.

At the same time, a part of me was mad. Really mad.

Who were they to tell me what my potential was? To squash my dream?

So, partly out of spite, but mostly out of this magnetic draw I felt towards health and fitness, sport and performance, I began living a double life.

I scraped together every dollar I had. During evenings and weekends I attended seminars covering fitness, nutrition, and sport related topics. I read everything. I wrote articles for free; I volunteered with gyms and sports teams.

Throughout, I still fully expected to attend med school.

But, eventually, some strange and interesting paths opened up.

I found a peer group that was passionate about the things I was interested in. (Surprise: I didn’t find them in my 4th year Chemistry and Physics classes.) And I stumbled upon formal and informal mentors.

Almost magically, more opportunities appeared, including offers to attend grad school in Exercise Science and Nutritional Biochemistry. Invitations to coach high-level athletes. Contracts to write for influential publications.

Still, after graduating with my Pre-Med degree (and minors in Philosophy and Psychology), it was no small feat to turn down the Med School offers. The voices were still in my head. But I did.

And instead of going to Med School…

…I fell down the health, fitness, and nutrition rabbit hole.

Here’s what I’ve come to realize:

Before Doctor Berardi, before Precision Nutrition, before I could have ever seen where it all would take me, I did something that many people felt unwise: I followed my passion.

Not because it was part of some master plan. But because everything I learned about health, fitness and nutrition made me want to learn more.

So, although I didn’t quit my day job, I didn’t quit dreaming either.

Instead of fighting my own intrinsic motivation, I went with it.

Instead of paddling upstream, I went with the current.

I went down the rabbit hole.

And here I am today.

The hidden costs of having “A Master Plan”.

When it comes to our careers, our relationships, even our health and fitness, we’re often taught to plot very strategically.

Whether it’s from guidance counselors, business advisors, teachers, courses, e-books, blogs, podcasts, well-intentioned parents, or (seemingly) the whole Internet, we’re taught that we need to plan our path down to every step.

(“Life hackers” and proponents of “accelerated learning” teach us that we can even leapfrog a few of these steps. Bonus!)

So, that’s what we do.

We make checklists, knock off each item, rush to completion, and pray that our calculated maneuvering will lead to success or accomplishment or connection (or whatever we think we’ll need to feel happy).

Unfortunately, this particular approach may have a cost.

It might prevent us from experiencing some of the best, brightest, and most unexpectedly rewarding moments in life.

Even worse, it might prevent us from deep learning and mastery, which has been proven to give us satisfaction, meaning, and, if you’re a competitive person, a “leg up on the competition”.

Here’s an approach I like much better.

I’ve found that there’s tremendous joy — and surprising, unexpected rewards — that come from “going down the rabbit hole”.

From looking deeply, intensely at something you’re really passionate about.

From learning everything you can about it.

And from going “all in”.

If there is a formula for the kind of success most people want, even if they don’t know what that looks like yet, it might be something like this:

Strong personal mission
High competency
System for execution
Personal and career satisfaction

Have a look around.

You’ll find there’s almost nothing more powerful than someone with a deeply held motivation to do their work plus high level of skill plus a blueprint or system for executing every day.

Most people (in any field) have only one or two of those.

In some cases, that might be enough.

However, if you have all three, you’ll be amazed at what happens.

It doesn’t even matter where you’re starting from, or in what career you begin.

It’s interesting to note that most of the people on the Precision Nutrition team started in totally different fields:

  • Precision Nutrition co-founder Phil Caravaggio:
    Started as a software engineer.
  • Curriculum developer Krista Scott-Dixon:
    Started as a college professor in a different field.
  • Coach and exercise director Craig Weller:
    Started in the Navy special operations forces.
  • Coach and client care specialist Krista Schaus:
    Started as a police officer.
  • Coach Brian St. Pierre:
    Started at his Dad’s paint store.
  • Client care specialist Sarah Masi:
    Started in a house cleaning business.

Then there are the thousands of Precision Nutrition Certification graduates.

In the last 6 months I’ve met:

  • mothers coaching online while on maternity leave,
  • graduates fresh out of school ready to do something meaningful,
  • boomers coming out of retirement to give something back,
  • surgeons dropping their scalpels and turning to preventative care,
  • investment bankers leaving the financial world, and helping others lead healthier lives.

None of these folks would have guessed their future would include working in health, fitness, and wellness, coaching clients, and changing lives.

But here they are today.

And let’s not forget the reason they’re here…

Each did something that most people don’t.

They went “all in” on learning about their passion.

Even before they quit their day jobs.

Even before deciding:

“Yes, this is going to be my next career!”

They learned everything there is to know for the sheer joy of it. They talked to the best experts. They did courses and certifications.

They went down the rabbit hole.

And they had a blast doing it.

Then came the unintended, unexpected rewards.

The inevitable paths and opportunities that seem to magically appear; the stuff you can’t possibly know about when you’re just starting out.

Stuff like:

  • The satisfaction of learning everything there is to know about something meaningful to you.
  • The deep personal pride that comes from putting in countless hours and finally mastering that thing.
  • The surprising career paths that spring up, almost magically, opportunities you never knew existed or never considered right for you, and
  • The unexpected joy you never thought you could get from work.

However, that’s all stuff for later.

For now, you just have to start, from wherever you are.

Take whatever your passion is, whatever you’re excited about, whatever you’re hesitating on, whatever your inner voice tells you to explore and…

…go explore THAT thing.

Go down the rabbit hole.

You won’t be worse off.

Chances are, it’ll change your life.

What to do next:
Some tips from Precision Nutrition 1. ‘Fess up to yourself.

You probably already know what that ‘thing’ is; the one that lights you up and makes you tick.

It’s the thing you can’t stop reading about and researching, just for fun, even when it’s late at night and you know it’s really time to go to bed.

It’s the thing you can’t stop talking about… maybe the thing you’re driving your family members nuts about because you just can’t shut up about it.

It’s the thing you’re totally hooked on. You can’t get enough. You might even say you’re a little bit obsessed.

That thing? Embrace it.

You don’t necessarily have to plan a career change or do anything drastic. Just give yourself permission to ‘go down the rabbit hole’ of learning, exploration and experimentation.

2. Look for role models.

Who’s already doing what you would like to be doing? Who is inspiring or fascinating to you?

Watch for the people who are involved in the field or a subject that interests you.

Is there a way to learn from them, watch them, talk with them, or ask questions?

Don’t just expect them to give you the magic formula. But take advantage of every opportunity to observe and learn.

And don’t discount people who aren’t on Instagram or getting all the attention, either. Ask yourself: Who else is working in this industry? Who else can I learn from?

Cast a wide net. Aim to observe and learn all you can.

3. Put your hand up.

Look for opportunities to ask questions, get feedback, and learn all you can.

Attend a lecture and participate in the Q&A.

Write letters to your role models.


Do stuff: Write articles, join projects, conduct experiments. Do it for free, in your spare time. Do it in the name of learning, and for the joy of it.

Don’t worry too much about the payoff now. Just plant the seeds.

4. Continue your education.

Education doesn’t just have to come from traditional schooling (not that there’s anything wrong with that). These days, plenty of options are available, for just about any industry.

If you ask me, there’s never been a better time to learn anything. Courses, books, certifications, master classes… the world is your educational oyster.

The trick: choose educational opportunities from places that are proven, who you trust and respect. Take your time and do your research.

And then, after you’ve signed up, make sure to show up.

And go all in.

Is health, fitness, and nutrition your passion?

Obviously it’s mine.

If it’s yours too, and you’d like to go down the rabbit hole with me, consider the Precision Nutrition Level 1 Certification. The next group kicks off shortly.

What’s it all about?

The Precision Nutrition Level 1 Certification is the world’s most respected nutrition education program. It gives you the knowledge, systems, and tools you need to really understand how food influences a person’s health and fitness. Plus the ability to turn that knowledge into a thriving coaching practice.

Developed over 15 years, and proven with nearly 100,000 clients and patients, the Level 1 curriculum stands alone as the authority on the science of nutrition and the art of coaching.

Whether you’re already mid-career, or just starting out, the Level 1 Certification is your springboard to a deeper understanding of nutrition, the authority to coach it, and the ability to turn what you know into results.

[Of course, if you’re already a student or graduate of the Level 1 Certification, check out our Level 2 Certification Master Class. It’s an exclusive, year-long mentorship designed for elite professionals looking to master the art of coaching and be part of the top 1% of health and fitness coaches in the world.]

Interested? Add your name to the presale list. You’ll save up to 33% and secure your spot 24 hours before everyone else.

We’ll be opening up spots in our next Precision Nutrition Level 1 Certification on Wednesday, April 4th, 2018.

If you want to find out more, we’ve set up the following presale list, which gives you two advantages.

  • Pay less than everyone else. We like to reward people who are eager to boost their credentials and are ready to commit to getting the education they need. So we’re offering a discount of up to 33% off the general price when you sign up for the presale list.
  • Sign up 24 hours before the general public and increase your chances of getting a spot. We only open the certification program twice per year. Due to high demand, spots in the program are limited and have historically sold out in a matter of hours. But when you sign up for the presale list, we’ll give you the opportunity to register a full 24 hours before anyone else.

If you’re ready for a deeper understanding of nutrition, the authority to coach it, and the ability to turn what you know into results… this is your chance to see what the world’s top professional nutrition coaching system can do for you.

The post Forget “career hacks”… Here’s the real key to career success that almost no one is talking about. appeared first on Precision Nutrition.

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To get great results with the people who turn to you for advice, it’s important to learn how to talk to them in a way that increases their likelihood of change. Master this and you’ll become a legit client (or patient) whisperer.

Here we’ll teach you Precision Nutrition’s method for doing just that, adapted from our newly updated Level 1 Certification program.


When you’re first starting out with a client or patient in your practice, their dedication, and the results they get, can feel a little uncertain.

They show up, you “kick their butt” or “overhaul their diet” for a few weeks, then they disappear — no closer to their health and body transformation goals.

You scramble to find another client. They begin.

And the process repeats.

What’s wrong?

It’s probably not your program.

It’s probably not that people are “lazy” or “unmotivated”.

Often, the problem is “coach talk”.

To achieve better, faster, lasting results — and a thriving coaching practice — you have to learn how to talk to people in ways that help them change.

(By the way, this applies whether you have paying clients/patients or not. When people come to you for advice, good “coach talk” is paramount.)

If you can’t do this now, it’s not your fault.

Almost nobody in health, fitness, and wellness learns this skill in school, or through certification programs. The people who are good at it are often either “naturals” or they develop the skill through trial and error over decades.

Don’t get discouraged.

There is a formula for success.

Learn and practice this formula, and you’ll start:

  • connecting better with clients and patients,
  • keeping those clients and patients longer, and
  • getting better results, reliably.
In this article, we’ll start teaching you this formula.

We’ll cover:

  • How to know which coaching style to use.
  • How you can be a more engaged and active listener.
  • How you can help people change by changing the way you talk to them.
  • How you can incorporate this in your coaching… starting today.
Of course, this article is just a start. There’s so much more you can learn.

That’s why we’ve included an entire unit — 300 pages, 9 chapters, and 9 comprehensive video lectures — on these practical aspects of coaching in our newly updated Precision Nutrition Level 1 Certification program.

(In case you’re wondering, the other 300 pages, 8 chapters, and 8 video lectures are devoted to the most up-to-date scientific findings in cell physiology, digestion, energy transfer, nutrient biochemistry, and more.)


If you want to learn, we’re here to teach.

If you feel excited and inspired by what you learn today, and you’d like to learn more about the program, please put your name on our Precision Nutrition Level 1 Certification presale list below.

We’re excited and inspired too.

We recently updated the program with the latest research, and enhanced it with a new workbook/study guide, over 35 new client assessment forms and questionnaires, and 17 brand-new animated videos.

There’s a lot of awesome new stuff here that you can start using right away to help others eat, move, and live better. So make sure you stock up on reading glasses, coffee, and highlighters. This new certification is a hefty learning experience.

The program opens up on Wednesday, April 4th, 2018.

Since we only take a limited number of students, and the program sells out every time, we recommend adding your name to our presale list below. When you do, you get the chance to sign up 24 hours before everyone else. Even better, you’ll save up to 33% off the general price of the program.

Double win.

For now, onto the coaching techniques…

Avoiding Awfulness-Based Coaching

The health, fitness, and wellness fields are full of scary-looking, arms-crossed disciplinarian-type coaches: men and women who look like they’re more ready to punch you in the face than pick you up when you’re down.

Their favorite phrase is “No excuses.”

These types of coaches aren’t really meanies.

They’re just trying to do the right thing. They genuinely want to help.

If you’re working in one of these fields yourself, maybe you’ve occasionally slipped into this mindset, or gotten it from someone else.

We call it Awfulness-Based Coaching.

Awfulness-Based Coaching is built on the idea that people are broken and have to be fixed.

That they’re lazy and weak. That they need a real ass-kicking to be motivated and strong.

This style of coaching focuses on what’s wrong with the person — and how to purge it.

It hunts down “flaws” and “failures”, and focuses on “fixing” them.

It views good nutrition, movement, and health habits as something people have to be shamed into. It tells people to get into the gym and work off sins. It tells people that they deserve to feel bad.

An awfulness-based coach is a drill sergeant and an unrelenting ass-kicker.

With all the yelling-in-the-face and booting-in-the-butt, folks don’t know which direction to run. They just know they need to get away.

Fear of an authority figure — or a constant obsession over fixing what’s broken — can motivate some people… but only briefly.

Extreme approaches and drill-sergeant-style coaching sometimes produces impressive results in the short term, but they almost never work over the long term.

As human beings, we resist being pressured into new decisions. We resist being told we suck, or are broken (no matter how nicely someone says it).

Coach Hardass may try to use coercion. But along the way, he or she will destroy the change process for the people turning to them for advice.

No evidence shows that feeling bad creates lasting behavior changes.

(And honestly… Awfulness-Based Coaching is exhausting. Coach Hardasses usually walk around frustrated and annoyed all the time, because almost no one is doing what they want.)

Embracing Awesomeness-Based Coaching

Awesomeness-Based Coaching, on the other hand, believes that people already have the skills and abilities to change.

That they’re already awesome in some areas of their lives.

That they can use this existing awesomeness to succeed.

This kind of coach helps people find what’s fun and joyful in their lives, and then do more of it. They view nutritious eating, movement, and health habits as a path to living life with purpose.

They talk to folks about getting outside to play. About using what they do well in other aspects of their lives to do well here. They talk about feeling good in their bodies and in their lifestyle, not ashamed or exhausted.

An awesomeness-based coach is a guide, not an authoritarian or expert.

When people are hesitant, the coach empowers by helping them find their superpowers and leveraging them to achieve health and fitness success.

You don’t want people scared of you. You don’t want them to feel like you’re constantly judging them unacceptable, inadequate, weak, or broken.

You want them to feel like you’re on their team.

You want them to feel like working with you is a celebration of health and fitness. You want them to feel stronger when they’re with you.

And the best place to start is with how you use language, ask questions, and provoke gentle self-discovery.

Unlike Awfulness-Based Coaching, Awesomeness-Based Coaching feels great.

It feels exciting. It feels inspiring. It feels energizing.

You are a team and you celebrate successes and joys together.

Even better, people get great results, and they stick with you. That feels great too.

If you want to be an effective coach, here’s how to start: Listen and learn.

As a coach, you want to help people:

  • become aware of what they are doing, thinking, and feeling,
  • examine and analyze their habits and behaviors,
  • explore what’s holding them back, and
  • try some new and better choices.

You also want to help them discover their own existing strengths, resources, abilities, and problem-solving talents, which they can then use to help and motivate themselves.

One of the simplest ways to do that is just asking the right kinds of questions.

Exploring questions:

Open-ended questions help people explore options, values, and possible outcomes, without judgement. They also help the coach learn more about what matters to the person.

  • “What things are most important to you? How does your exercise and eating fit into this?”
  • “What sorts of things would you like to accomplish in your life?”
  • “What would you like to see change?”
  • “If things were better with your eating/exercise, what would be different?”
  • “What have you already tried? What worked/didn’t work?”
Imagining questions:

Imagination (yes, just like in kindergarten) helps folks visualize a new way of living and acting.

  • “Imagine you can X (your goal). Describe your experience.”
  • “Imagine you are already doing more of X. What would that feel like?”
  • “Imagine that you have the body and health you desire. What did it take for you to achieve it?”
  • “If you weren’t constrained by reality — let’s imagine for a minute that absolutely anything is possible — what might you…?”
Solution-focused questions:

Solution-focused language emphasizes how people have already succeeded and helps them expand the awesome.

  • “In the past, when were you successful with this, even just a little bit?”
  • “How could we do more of that?”
  • “Where in your life have you been successful with something like this?”
  • “Did you learn any lessons that we can apply here?”
  • Where is the problem not happening? When are things even a little bit better?
Statements that sense into problems:

Non-confrontational, reflective observations and intuitions help folks explore a problem and feel understood, without fear of judgement.

  • “I get the sense that you may be struggling with…”
  • “It seems to me like you’re feeling…”
Statements that evoke speculation:

Open-ended, speculative statements get people thinking and responding to possible choices.

  • “I wonder what it would be like if you…”
  • “I wonder if we could try…”
  • “I’m curious about whether…”
Questions that evoke change talk:

With these kinds of questions, you get the person talking about change on their own terms.

  • “In what ways does this concern you?”
  • “If you decided to make a change, what makes you think you could do it?”
  • “How would you like things to be different?”
  • “How would things be better if you changed?”
  • “What concerns you now about your current exercise and eating patterns?”
Questions that assess readiness:

If a person isn’t ready, willing, and able to change, they won’t change — no matter how awesome you are as a coach. So, assess their readiness with these kinds of questions (and recognize that sometimes, they may not be ready… yet).

  • “If you decided to change, on a scale of 1-10, how confident are you that you could change, when 1 represents not at all confident and 10 equals extremely confident?”
  • “If you wanted to change, what would be the tiniest possible step toward that? The absolute smallest, easiest thing you could try?”
  • “Tell me what else is going on for you right now, in your life. What else do you have on your plate besides this? Let’s get a sense of what you’re working with.”
Questions that help plan next steps:

These are questions that have folks generate their own solutions as opposed to you telling them what to do next.

  • “So, given all this, what do you think you will do next?”
  • “What’s next for you?”
  • “If nothing changes, what do you see happening in five years?”
  • “If you decide to change, what will it be like?”
  • “How would you like things to be different?”
Careful advice-giving:

These are ways of giving advice without assuming you have permission (and without it feeling like you’re pushing an agenda).

  • “Would it be okay if I shared some of my experiences with you?”
  • “In my work with clients/patients, I’ve found that…”
Use the 80 / 20 rule.

Notice how we’ve given you over 25 ways to actively listen, and only 2 ways to talk about what you think.

You should try to spend about 80-90% of your time listening, understanding, observing and exploring, and only about 10-20% of your time guiding, directing, and offering information.

How might this look in a real situation? Scenario 1: Use a “change talk wedge”.

1. Validate and affirm the opposite of what they should be doing.

When someone is expressing ambivalence about change, you might start by reflecting on why they might NOT change. (Yeah, it sounds weird.)

You might say something like:

“Wow, it really sounds like you have a lot on your plate. I can see how it’s tough to schedule exercise time.”


“I know it can be hard to resist those homemade brownies. They’re so good.”

Note: Be sincere here. Genuinely empathize. Sarcasm usually backfires and creates hostility.

2. Then wait.

After validating and affirming the opposite, be quiet.

Don’t be afraid to open up the space and let them fall into it. No rush. Be patient, empathetic, and attentive.

Let the person speak first.

This will feel like forever, but might only be a couple of seconds.

3. Listen for “change talk”.

When folks do start talking, they’ll often start telling you why they should change their behaviors.


“Yeah, I know I do have a lot going on. But I really should do XYZ. I know I would feel better.”


“Honestly, I don’t think I really need three brownies. I’d probably be happy with just one.”

4. Drive the wedge into that “change talk” opening.

Once you hear them suggesting change on their own, you’re getting somewhere.

Using their language, reflect and imply (but don’t push) a next action. Focus on concrete to-dos.


“It sounds like maybe you think you’d feel better if you did XYZ?”


“It sounds like maybe 1 brownie would be enough for you?”

Position this in the form of a question. Look inquisitive.

You’re simply reciting what they just said, as if to make sure you heard them right.

5. Wait again.

Stay quiet.

Wait for the person to speak again.

Listen for further change talk.

6. Repeat as needed.

Keep wiggling the “change wedge” in farther and farther, slowly. Go at their speed.

And, once you feel like they’re ready for a next action, you can go there by asking them:

“So, given all this, what do you think you’ll do next?”

But not too fast. Let them arrive there at their own speed.

Scenario 2: Use “the continuum”.

You can use this after listening for change talk. But be sure you understand the situation first.

With this strategy, have people imagine a spectrum or continuum of behaviors from worse (i.e. eating fast food for every single meal) to better (i.e. replacing just one fast food meal today with good quality protein and vegetables).


1. Help them move a “notch”.

Highlight the benefits of doing so.


“OK, so it sounds like you want to do X (i.e. eat less fast food). But going all the way to Y (i.e. eating no fast food) feels like too much, which makes sense. What if you could just move a tiny, tiny bit towards Y instead of all the way? What could you do that would be X+1 (i.e. eating one non-fast food meal tomorrow)?”

Now, scale back as needed:


“X+2 (i.e. eating no fast food tomorrow) is awesome — we’ll get to that. But what about X+1 instead? That seems even more manageable.”

2. Follow up with a strategy for immediate execution.

Since X+1 will be something they proposed, you can validate that it’s a good idea. And then turn it into a next step.


“X+1 sounds like a great idea! How are you going to make that happen today? And how can I help?”

3. Once an action is assigned, book a follow up.

Now that you’ve agreed on the action plan, make sure there’s some accountability built in.


“OK, text me tomorrow to tell me how you did with X+1. If you try another option, send me a photo! I’d love to see what you chose.”

Scenario 3: Ask “crazy questions”.

If a person is struggling with change, you can also ask a few questions they may not expect.

1. Listen, validate, affirm.

Preface with “I know this is wacky but…”


“It sounds like [reiterate what they just said about their understanding of what they’d like to change].

“OK, I’m going to ask you two crazy questions, and I know this is going to sound really weird, but just humor me…”

2. Ask your questions.

  • “What’s GOOD about X behavior [where X behavior is the problem behavior they want to change]? In other words, what purpose does it serve in your life? How does it help you?”
  • “What is BAD about changing? In other words, what would you lose or give up if you got rid of X?”

3. Normalize and empathize.

You can begin by normalizing and empathizing with the unwanted behavior first, using the seemingly weird technique of first arguing (slightly) in favor of not changing.


“Wow, yeah, it sounds like there’s lots going on there for you. I think we’d all want a few cookies in that situation!”

Not always, but the client’s natural response will often be the opposite.


“Yeah, but I really should find a better way to deal with this…”

Hey lookee here! They proposed change, not the coach!

4. Allow space/time to grieve the loss of the status quo.


“Well, tell you what. There’s no rush to do this. When you’re ready, why don’t you try…”

  • …moving one “notch” along the continuum?
  • …doing the behavior you proposed?
  • …thinking about how you could more effectively live the values you describe?

5. But don’t let them off the hook.

Follow up in a few days as needed.

Scenario 4: Have them propose their own solution.

1. Affirm, validate, “hear”, normalize.


“Yes, I hear you and understand what you’re thinking/feeling/experiencing, and it’s quite normal. Lots of people go through this.”

2. Ask leading, rhetorical questions.

This isn’t a dialogue invitation; it’s a “tell yourself what to do” question.


“It sounds like you already have a good sense of what some of the key issues are. Knowing this, if you were the coach, what would you recommend?”

In other words: How would you, the client/patient, solve your own problem?

3. Rank confidence.

After they’ve proposed a solution, have them rank their own confidence in doing the solution.


“That’s a great solution, I really like it. Just wondering… on a scale of 0 to 10, zero being ‘no way I can do that every day’, and 10 being ‘of course I can do that every day’, how confident do you feel about X?”

4. Affirm and book follow up.

If they rank 8, 9, or 10 out of 10, tell them you think they’ve come up with a good solution and then ask them to check back in a few days to share their success.

If not, work on shrinking the next action to something they’re confident they can do every day for the next few days. The continuum exercise above is a good approach for this.

What to do next:
Some tips from Precision Nutrition

As you can see, in all of these scenarios, the coach’s job is not to play all-knowing expert. (This goes for anyone trying to help others — like friends and family — eat better, too.) Instead:

Awesomeness-based coaches are confident, supportive guides and change facilitators.

A good coach helps folks propose their own solutions — solutions that line up with their values, and that they genuinely believe they can do. Solutions they’re ready, willing, and able to commit to, today.

And this all begins with language.

1. Recognize where you need to grow.

Ask yourself how much time you actually spend…

  • actively listening to people (versus interrupting or waiting for them to finish so you can talk next)?
  • exploring their perspective and trying to understand their point of view (versus assuming you know what they need)?
  • asking them to generate their own potential solutions or next actions first (versus just giving them advice right away)?
  • asking them what they think they could realistically try (versus just giving them instructions to follow)?

How could you move one notch along the continuum toward client/patient-centered, awesomeness-based coaching?

What’s your “X+1”?

2. Practice using some of the questions and ideas in this article.

Now you have a few sentences and phrases that are proven to help you connect with folks and unlock their potential. Tuck them in your back pocket and start using them when new opportunities present themselves.

After each session, make notes on how it’s going:

  • What changes are you seeing in how they communicate with you?
  • What seemed to resonate most?
  • What really got them talking and opening up?
  • What do you want to talk about in your next session, and — most importantly — how?

By practicing and documenting results, over time you will develop the communication skills of a successful, thriving coach.

3. Observe a coach you respect.

Practicing on your own as often as you can is essential.

But just as with athletics, in order to be the best, you probably need a coach.

Working with an expert coach will fast-track your development. So ask to sit in on a couple sessions a month, and buy your mentor a coffee afterward so you can ask follow-up questions about how they communicate effectively with their clients or patients.

Ask them to share stories. Ask for advice on how to talk to a client or patient who’s struggling, but who you really want to help.

Passionate about nutrition and health?

If so, and you’d like to learn more about it, consider the Precision Nutrition Level 1..

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If people turn to you for health, fitness, and nutrition advice, you probably face a daily list of coaching challenges. Waning motivation. Irrational resistance. Obstacles and setbacks.

To help you (and your clients/patients) get past them, here are 23 excellent tips from our Precision Nutrition Certification Facebook group, where PN’s renowned coaching experts offer mentoring and time-tested guidance.


As a Precision Nutrition Certified coach, I have a lot going for me as a professional: Broad and deep nutrition knowledge; an in-depth understanding of how nutrition affects my clients’ health and fitness; a comprehensive toolkit for using behavioral psychology to guide people to real, lasting lifestyle (and body) transformation.

But I still hit coaching roadblocks… fairly regularly.

I find myself needing fresh ideas for the client who just can’t seem to get motivated.

Or the client who’s so stressed that just putting on pants in the morning feels like an epic task.

Or the client whose measurable progress has plateaued and, even though I know she’s still making behavioral progress, I need a creative way to show her that, and keep her engaged.

Helping people with their health can be hard.

Whether you’re an experienced professional, or brand-new to health / fitness / wellness coaching, you’re bound to run into challenges.

That’s why I rounded up these excellent coaching tips from the Precision Nutrition Certification Facebook group, where PN’s renowned experts share tips of the day, weigh in on questions from the group, offer time-tested guidance and mentoring, and more.

These tips get me (and fellow PN coaches) through our most frustrating moments.

Actually, they’re turned my darkest coaching hours into some of the brightest, proudest moments of my career.

Feel free to read through the whole list from top to bottom, or click on a coaching category to jump to specific tips.

Also, to keep this article a manageable length, I abbreviated many of the tips. To read the full tips, in context, I’ve provided links to the originals below. Many of them have additional insights and action steps to help step up your coaching game.


About our experts
How to keep people motivated
How to support people through setbacks
How to have difficult conversations
How to work through client/patient resistance
How to handle your own mistakes and uncertainty

About our experts Dr. John Berardi

Dr. Berardi (a.k.a “JB”) is a co-founder of Precision Nutrition, which has become the world’s largest and most respected nutrition coaching and education company. He’s an advisor to Apple, Equinox, Nike, and Titleist, and was recently selected as one of the 20 smartest coaches in the world and 100 most influential people in health and fitness.

Dr. Krista Scott-Dixon

With nearly 20 years of experience in adult education and curriculum design, Krista is the intellectual powerhouse behind the Precision Nutrition coaching method, which powers PN’s professional certification programs. Once the ‘kid picked last for every team’, Krista sees health and fitness as pathways to a bigger goal: changing people’s lives.

Coach Craig Weller

The creator of Precision Nutrition’s exercise coaching systems, previously Craig spent six years in Naval Special Operations as a Special Warfare Combat Crewman (SWCC), and close to two years on the High-Threat Protection team for the U.U. Ambassador to Baghdad in Iraq. Craig has been published in a host of journals and is now studying how human performance relates to motor and perceptual learning.

How to keep people motivated Praise behaviors, not results.

Whenever people lose weight, lower body fat, drop inches, or experience positive health changes, it’s very tempting to hug (or high-five) them and lavish praise.

But Coach JB shows us the risks of doing this.

“Results are somewhat unpredictable. Therefore, it doesn’t make sense to praise metrics. Because they’re fickle. And clients have limited control over them.

On the other hand, behaviors are controllable, and consistent behaviors often lead to long-term, sustainable outcomes.

So, when you praise behaviors (instead of outcomes), people will associate taking action and showing up — not dropping numbers on the scale — with smiles and high-fives.”

The next time someone shares an exciting milestone with you, try praising them for the habits that got them there — for example, consistency in showing up to appointments, making more home-cooked meals, going to bed earlier, etc.

To read JB’s entire tip, in context, click here.

Change the system, not the symptom.

“We often think that changing behavior is about motivation or willpower. But, more often, it’s simply about changing the environment,” Coach Craig says.

Craig gives the example of his time in the military, when he had to wake up at 3am for special swim training sessions.

“Sometimes I would have died to stay in bed a few minutes longer. But being even a few minutes late could mess up my whole team’s schedule.

Instead of trying to muster more motivation to get out of my warm bed and into the cold, dark night, I simply moved my alarm clock across the room.

I had to leap out of bed as soon as it went off before it would wake my roommates up. Problem solved, no willpower needed.”

Before you try to wrestle more motivation or willpower out of your clients/patients, see if you can help them build an environment that more naturally and easily supports their goals. Examples: keeping cooked grains stocked in the fridge, a packed gym bag in your trunk, and moving social gatherings from bars and restaurants to parks and gyms.

To read Craig’s entire tip, in context, click here.

Address stress levels first.

At some point in you’ll probably hear a client or patient say some version of this:

“I was doing great with my workouts but then this thing happened and I got stressed / overwhelmed / busy and I stopped.”

Coach Craig explains that there’s a reason for this: It’s neurobiology.

Research has found that stress literally changes the parts of your brain involved in decision making, pushing us away from goal-directed behavior (“I do this, I lose weight”) in the direction of habitual behavior (“Me tired, me stay on couch”).

“No amount of lecturing or motivating will break the cycle of a bad habit.

Help clients out of their anxiety, and they’ll have a brain that’s capable of making goal-oriented decisions instead of habitual reactions.”

If stress is a perpetual consistency blocker for certain clients/patients of yours, try helping them implement some stress-calibrating techniques. Managing stress will not only have physiological benefits, but these psychological ones too.

To read Craig’s entire tip, in context, click here.

How to support people through setbacks Separate the person from the problem.

You may notice that clients or patients will often tell you what they “are.”

For example,  “I’m a sugar addict” or “I’m a failure”.

Notice the grammatical construction: I AM a thing. I AM a label.

Coach Krista suggests rewording this identity crisis by separating the person from the problem. For example, instead of validating what they “are”, respond by saying:

“It sounds like you struggle with sugar.”


“It sounds like you’ve had a few setbacks.”

Now the problem is something you have, not something you are.

Using language to untangle the problem from the person isn’t a quick fix but, over time, it gives both you, and your clients/patients, the space that’s needed to see challenges objectively and work toward overcoming them.

To read Krista’s entire tip, in context, click here.

Help them turn knowledge into action.

Many people already know what to do to get healthier. They just struggle with doing it consistently.

“Behavior can’t develop without first having the knowledge to inform it. But most people stop at knowledge and feel like they’re done — as if behavior magically follows knowledge,” says Coach Craig.

“They’ll often express frustration when knowledge hasn’t brought them their desired state, and inaccurately believe that the issue will be resolved by knowing more.”

Progress-stalled clients or patients who seem to want to focus on granular nutrition topics might be caught in this “knowledge trap”. To help them start doing, work with them to set behavior-oriented goals that build toward their desired outcome.

To read Craig’s entire tip, in context, click here.

When things look bleak, re-frame.

When a client or patient experiences a perceived setback, Coach Krista reminds us of the importance of the “re-frame” — offering alternative perspectives that encourage self-compassion, inspiration, and hope.

For example, if someone comes to you with a story of “failure”, you might use reframing to show them where they did succeed, or where they have an opportunity that seems very manageable:

“You could tell that story about this, yes. A story that comes to mind for me, though, is…”

“I know this seems like a setback, but I noticed something you missed: You actually stayed focused on Priority X. That took a lot of strength.”

“Some folks use this type of situation as an opportunity to…”

“That’s one way to look at it. Another way you could think about this is…”

Remind your client or patient that their current story is just one perspective (rather than objective reality). Then highlight opportunities for learning and for focusing on their strengths.

To read Krista’s entire tip, in context, click here.

Keep it simple.

One of the best things you can do is help clients keep things simple, especially when they’re experiencing times of stress, difficulty, or setbacks.

Coach Krista explains, “A big part of a coach’s job is to find the one thing a client needs to know, focus on, or do right now.

Practice distilling your complex advice into simple, prioritized, actionable takeaways, prompting your clients or patients to walk away after each session saying, ‘Hmm, I can manage that!’”

To read Krista’s entire tip, in context, click here.

How to have difficult conversations (Gently) give the reality bomb.

One of the jobs of a coach is to gently bring people from the child-world of magical thinking into an adult-world of reality and evidence.

“When you grow up, you realize that being an adult means confronting truths that are often…disappointing,” Coach Krista says.

“There is no Santa Claus, and you don’t always get what you want.

Whenever you catch a client in a fantasy that could be hurting them in the long term, ask yourself: ‘Is it time for a reality bomb?

Is this client ready and stable enough to hear the cold, hard, facts?’

If it is time, ask permission to share your perspective, keep it factual and simple, and make it OK to find reality difficult. Encourage the client to take time to process, and check in later with how the client has received the information.

To read Krista’s entire tip, in context, click here.

Ask the two questions that matter.

Coach JB reminds us that when people feel groundless or uncertain in the face of change, you might see them grasping for certainty and asking all kinds of nit-picky questions, like:

“What about this supplement, or that?”

“What do you think about this theory / guru / article / study?”

“What about when (unlikely, unforeseeable future event) happens — what do I do then?”

“These kinds of questions, although intended to provide a sense of security, don’t reduce anxiety at all.” Coach JB says

Instead of getting swept up in these kinds of details, direct your clients or patients back to the only two questions that matter:

‘What should I do today?’


‘How do I do that?’

Use the above two questions to lead people toward calm, focused action. In the face of frenzied questioning, help your clients focus on what’s needed right now.

To read JB’s entire tip, in context, click here.

Draw on your own experience.

Sometimes clients will come to you with pain that is beyond your own personal experience.

These situations may make you question “How am I supposed to know what to say/do here? How can I understand?”

Coach Krista reminds us that in these moments, you don’t have to experience the exact same thing as your client to understand.

“If a client comes to you with sadness, think about your own experiences of sadness. If a client comes to you with anger, think of your own experiences with anger. If your client comes to you with physical pain, recall your own injuries and soreness.

As you think about your experiences, recall what helped, what you learned, and how you moved forward. Offer this compassion, insight, and hope, drawn from your own experiences, to your clients, and share in your common sense of humanity.

To read Krista’s entire tip, in context, click here.

Know what to control.

Often, people get distressed about lack of control.

Maybe they’re trying to exert control in an uncontrollable situation. Or maybe behaviors that used to make them feel in control don’t work anymore.

The interesting thing is that, when obsessing about lack of control, they often miss places where they do have control, such as particular behaviors, choices, or mindset.

When these freak-outs and confidence crises hit,  Coach Krista suggests asking this one powerful question:

“Right now, what is actually within your control, and what is not?”

With this one question, you can cut through the clutter, and help them open their minds to discover perspectives (and solutions) they weren’t seeing before.

To read Krista’s entire tip, in context, click here.

Know that sometimes, just being there is powerful.

When things get really rough for clients or patients, sometimes just your presence is powerful.

Coach Krista reminds us, “It’s a rare and special thing to have a person who cares about you, and who listens with full engagement, compassion, curiosity, and non-judgment.

Coaches can be that person.

You don’t always have to say the ‘right thing.’ Sometimes, all you have to do is simply be there.”

To read Krista’s entire tip, in context, click here.

Say ‘thank you’.

Coach Krista reminds us that, as a coach, one of the most impactful things you can do during difficult conversations is to say… thank you.

Especially in the weird or awkward moments, when you might not feel like saying it.

For example, when a client or patient discloses something big, you might say: “Thank you for trusting me with this. I appreciate that it might have taken a lot of courage to share that.”

Or when you get feedback: “Thank you for being so honest with me.”

Or when you end a challenging session: “Thank you for taking the time to come in today. I know you are busy.”

Have a spirit of gratitude with your clients, even when you might not feel like being grateful. Make them feel understood and validated by telling them how much you appreciate them.

To read Krista’s entire tip, in context, click here.

How to work through client/patient resistance Stay on the same team as your client.

Sometimes your client or patient will come to you with a belief or idea you blatantly disagree with.

And all you want to do is tell them that they’re wrong.

Don’t do that.

JB shares some counterintuitive truth:

“The harder we try to convince someone of something, the harder they will push back from the opposing side. We’re emotional beings, and if someone argues for one side, we tend to respond by arguing the opposite.”

In other words, if someone comes to you with, er, controversial opinions, don’t try to convince them to change their minds with research, articles, or lecturing. If you do, all you’re likely doing is further entrenching them in their position.

Instead, try exploring why they think/feel what they do.

Listen to and honor your clients’/patients’ perspectives to build trust and cooperation, and a sense of being on the same “team”. It’s only from this foundation that people are able to be receptive to different perspectives and learn from them.

To read JB’s entire tip, in context, click here.

Keep in mind that all behavior is an attempt to solve a problem, even if it seems destructive.

Coach JB swears that once he learned this coaching lesson, it changed not only his coaching practice, but his whole life.

“Behaviors will often look confusing, or sometimes downright self-sabotaging. But they’re usually there for a purpose.

For example, consider a client who desperately wants to lose weight but also compulsively overeats.

Overeating appears to contradict the client’s goal of being healthy, but it may also be doing a terrific job of meeting other, perhaps less-recognized, goals of alleviating immediate pain.

The reality is that humans have multiple goals, or “competing commitments”. Competing commitments look something like this:

‘I want to get healthy… and at the same time, I want to stop feeling stressed.’

Knowing this helps us see that people aren’t usually chaotic and irrational. Behaviors almost always make sense, and they’re usually there to solve a problem.

Solve the problem in a different way, and the undesirable behavior is no longer needed.”

In conversation, help clients or patients dig a little deeper to understand what’s motivating their behaviors. Next, help them practice a (new, goal-promoting) behavior that solves the problem — before the overeating swoops in to solve it.

To read JB’s entire tip, in context, click here.

Emphasize choice.

Choice is essential to human motivation.

In order to feel engaged in an action, we need to feel like we can choose.

Coach Krista suggests that, when appropriate, coaches emphasize choice with their clients or patients.

Got a gym session booked? Let clients choose:

  • the music;
  • the exercises;
  • the level of difficulty / resistance;
  • the location (e.g. inside or outside); etc.

Choice encourages people to feel like active participants in their own health/fitness journey, thereby naturally building empowerment and motivation.

To read Krista’s entire tip, in context, click here.

Allow and accept the possibility of non-change (for now).

If a client or patient you’re working with doesn’t change, what have you got to lose?

A lot.

Confidence. Results. Security. Your livelihood.

So it’s natural that coaches feel anxious about their clients’ progress… or lack of it.

Coach Krista notes that when coaches feel anxious, many of us move toward our “worst self coaching”. We push, lecture, worry, interrupt, cajole, etc.

Ironically, the more anxious we feel about change, the less likely we are to get it.

Paradoxically, it’s only when we accept and allow non-change that our clients become more ready, willing, and able to change.

With clients, aim to play the long game. Change may stall for long periods of time. Learn to sit with your discomfort, and focus on supporting your client wherever they are, at whatever pace they’re working at.

To read Krista’s entire tip, in context, click here.

How to handle your own mistakes and uncertainty Embrace feedback. (Even when it’s negative.)

We need feedback, says JB.

“To learn. To grow. To go beyond the ‘you’ of today and become the wiser, more learned, more experienced ‘you’ of tomorrow.

But we tend to be pretty bad at receiving feedback. We only want it on our terms. Under certain conditions. When we’re in the right mood. When it’s delivered just so. And only in certain contexts.

Work on getting past this.

Instead, be open to and even seek out feedback from your clients or patients. Our ability to receive and apply quality feedback pretty much determines how awesome we’re going to be, not just as a coach, but in life.”

To read JB’s entire tip, in context, click here.

When a client expresses discontent, get curious.

When a client comes to you and expresses discontent about the effectiveness of your program or their slow results, the instinctive response is to tell them their feelings are wrong.

You might say:

“No, it’s not too slow. Here’s why.”


“Actually, this program is incredibly effective. Look at all the research and success stories I have to support it.”

Although your intention here may be to educate and..

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Being a great coach means being able to help all kinds of people, in all kinds of situations. In the Precision Nutrition Level 2 Certification, professionals work on interesting nutrition coaching case studies so they can strengthen their coaching skills, under the guidance of a PN Master Coach. Oh, and they LOVE their homework; I think you’ll love it too.


“Along with the feedback from my coach, the case study assignments are the best part of the Level 2 Master Class!”

Odd as it might sound, professionals in the Precision Nutrition Level 2 Certification Master Class absolutely rave about their homework.

Before you start shouting “NERDS!”, consider this…

Our year-long coach-the-coaches mentorship is all about:

  • hands-on daily practice,
  • trying out new coaching skills on real clients/patients, and
  • being guided and mentored by a master coach.

And — yes — this does involve some homework.

The course works like this:

  • Daily emails
    Every day you’ll get an email that briefly describes what you should be working on and thinking about that day. These emails take you to a special Level 2 homepage where you’ll see lessons, habits, and assignments.
  • Daily habits
    Every 2 weeks you’ll get a new coaching habit — something you’ll practice every day. These hands-on experiences will help you develop particular coaching skills in “real time”, in “real life”. We explain each practice in detail on day one. Every day after that, we’ll remind you about your habit via email and in the platform.
  • Daily habit checks
    Every day you’ll also be asked to record whether you practiced your habit, and you can track your progress every day. This helps you see how consistent you’re being. Your coaching mentor can also keep an eye on you, and help with any problems.
  • Daily lessons and assignments
    Every day, you’ll also get a lesson: articles, videos, audio files, and/or downloads, which are also tracked in your progress area. These lessons cover a huge range of ideas and information about nutrition coaching, and ask you to engage with these every day, so your learning “sticks” and builds over time. Your coaching mentor can follow along with you as well.
  • Short quizzes every few weeks
    Every few weeks, there’s a short quiz to help you review key concepts you’re learning in the course. This isn’t so much about getting a particular score as it is about revisiting what’s most important, and getting feedback on how well you’re retaining crucial information.
  • Interesting case studies every two weeks
    Every two weeks we also present our now-famous case studies (a few are featured in this article). Case studies are real-world, real-life problems based on real people. By thinking through these scenarios and applying what you’re learning, you start to gain true mastery as well as the ability to think on your feet. You get a sense of the kinds of concerns you might see from clients/patients in your practice. Plus, you get to use your imagination!
  • Case study reviews from your coaching mentor
    In addition to the mental exercise you get from completing the case studies, your work will also be reviewed by a master coach. Your coach will offer valuable feedback, coaching cues, and growth opportunities.

Put all this together and you’re in for a powerful learning experience.

As one of our Level 2 graduates recently said:

“Level 1 is like studying how to do surgery.

“Level 2 is like standing beside a surgeon while they help you perform your first surgery!”

As another graduate said:

“The material and knowledge provided in Level 1 is top notch. But without application it doesn’t mean much.

“Level 2 is designed to ensure we apply what we learn.

“I continue to become a better coach as I’m stretched to complete each assignment, apply it, and dig deeper with each case study.

Surprisingly, the benefits go far beyond becoming a better coach for my clients. My children and other relationships have also benefitted.”

We’ll teach you how to become a better coach. (And we’ll throw in “becoming a better parent and a better person” for free.)

To give you a sneak peek into the program, I wanted to share a few case studies.

Below, I’ll share four case studies. These are just a random sampling of the 20 or so case studies you’ll work on throughout the Master Class.

I’ll also provide downloadable worksheets so you can print them out and give them a try yourself. Even though you haven’t been through the curriculum, it might be fun to test your knowledge and see how you do.

Finally, I’ll include actual (complete) case studies, submitted by Level 2 students, along with the feedback they received from their coaching mentor.

Whether you complete each case study or not, just reading the responses (and coach feedback) will help you learn some of this material in a new way.

Think of this as a sneak peek into one of the most talked-about components of the Level 2 Master Class.

How to use this article:

Read through the case studies.

You can read all four or just skip to the one that interests you the most.

The case study topics include:

  • Case study 2: Assessing Body Composition
    This case study is about a middle-aged client, Maria. How will you help her figure out how to measure body fat and understand its relationship to heart disease?
  • Case study 3: Too Busy Ray
    This case study is about a time-crunched executive, Ray. How will you help “Too Busy Ray” find the time and mental focus for fitness?
  • Case study 4: Lex Transitions
    This case study is about a client with a complicated hormonal situation, Lex. How will you help Lex deal with the physiological and psychological consequences of a gender transition? (I told you these get interesting!)

Write out your responses to the assignment questions following each case study.

There’s no word count limit; our students do tend to write lengthy essays as they go through these thought-provoking exercises.

(By the way, if you struggle with writing, our coaching mentors will accept videos, visuals, other creative ways of documenting your coaching process. Some students have submitted mind maps, comic books, photo essays. As long as you show your work and problem-solving process, it’s all fair game.)

See how you did.

Now that you’ve had your turn, check out the sample assignment completed by one of our Level 2 Certification students and reviewed by one of our master coaches.

Keep in mind there’s no single “perfect” answer to these case studies. They’re just designed to get you thinking, and to show your coach mentor how you’re working through the questions.

The sample assignments aren’t the only “right” answer to the case studies. They’re intended to give you an idea of what a successful response might look like, and to give you an idea of how our coaches provide feedback.

Put your name on the VIP List.

After you try out the case studies, put your name on the VIP List — if you haven’t already — for our next Precision Nutrition Level 2 Certification Master Class.

It kicks off on Wednesday, April 4th and, as always, spots are extremely limited. By joining the VIP, you’ll get the chance to register 24 hours early — and save up to 37% off the general price.

Case Study #1:
Balancing Competing Demands

Great health, fitness, and wellness professionals don’t just know their clients or patients. They know themselves pretty darn well, too.

This case study follows a series of lessons related to personal work practices, fundamental concepts of coaching, and the importance of knowing yourself. Students learn how everything comes down to the core of identity and values, and how we set and uphold priorities.

In other words, this case study is really all about you, coach.

In the following scenario, you are playing “yourself” as closely as possible. Put yourself into these circumstances, and envision how you might respond. Use your imagination as necessary (e.g. if you don’t actually have children, etc.).

The situation: You’re a nutrition coach working at a large gym…

The gym is a pretty busy place, and you’re seeing clients all day long.

At times, this can feel draining. The sheer volume of coaching you’re doing is tough to maintain. Some days, it’s hard to stay upbeat and energetic in the face of difficult and resistant clients.

Of course, the successful and positive clients make up for it. Sort of.

Along with work demands, you’re trying to study for your Level 2 Certification and further your career. You’re not sure exactly where you want to go, but you know that down the road you’d like to have a good career path.

Plus you’ve got a young family at home, with two small children and a partner. Your parents are getting along in years, and you try to see them now and again, but it’s pretty tough with your job and other life demands.

This is all causing a bit of tension on the home front. You feel guilty about leaving the little ones behind for so long, and you miss your partner… never mind your friends, whom you haven’t seen in ages.

Every day you commute in from the suburbs to the gym’s downtown location. This takes you an hour each way, assuming the train isn’t late.

On the plus side, you have time on the train to read blogs, journals, books, and other materials related to your field of nutrition coaching. This helps you stay on top of things — and the diversion comes in very handy for the inevitable weather delays or scheduling problems.

You’re feeling OK about it all, though. As far as you’re concerned, it’s all part of the process. You make a decent wage, and there’s the possibility of promotion… eventually.

One day, your manager calls you into her office.

She wants to make some schedule and personnel changes. These changes will affect your work. She’s not quite sure yet what changes she wants to make, and she wants your input.

There are a few options.

Option 1. You get a promotion, which comes with more money. But it also comes with longer hours. You’ll be expected to work a split shift — you’ll open the gym at 6 am and close it at 11 pm. That means you’ll need to buy a car with that extra money, since the commuter trains don’t run at those times.

Option 2. You relocate to the gym’s other franchise, closer to where you live. You’d work regular Monday-Friday 9-5 hours, which would be great for your family routine. Unfortunately, the pay is lower.

Option 3. You join a small team that tours the country, doing speaking events as part of the gym’s corporate wellness training initiative. You’d get to be part of a cool group of people, and enjoy speaking about your favorite subject — nutrition! Unfortunately, there’s obviously lots of travel, which means long hours on the road and time away from your family. You get a raise, though, and the benefit of working more closely with a team.

Option 4. You head up a new project, researching a new nutrition coaching strategy. This will require a lot of research and brushing up on your existing skills. Because the strategy is new, nobody’s really sure if it will work. It’s going to take a lot of creativity and innovation on your part. If it doesn’t work, your head could be on the chopping block. But if you can make it happen, you’ll look like a superstar. You hope.

Option 5. You take on a management role, supervising the other nutrition coaches. The pay isn’t any better, since it’s considered a lateral move, but there’s a lot more responsibility. You get to boss other people around! But you also get all the hassles of administration and juggling the idiosyncrasies of other humans.

Option 6. You stay in your existing position, and someone else takes on these other opportunities.

“You don’t have to decide right away,” she says. “Could you think about this for a week and get back to me?”

You’re not quite sure which option to choose. “What do you think?”

She shrugs. “It’s up to you.” Then her tone turns conspiratorial. “One more thing. Don’t mention this to the other coaches. I wanted you to have the first shot at this.”

As you leave her office, she gestures for another coach to join her. The other coach walks into the manager’s office, and shuts the door.

You wonder what they’re talking about.

Your assignment

Answer the following questions.

Again, assume that in the case scenario, you are playing “yourself” as closely as possible, imagining what you’d do in these circumstances.

1. In this case scenario, what are some of the challenges and competing demands that you’re experiencing in terms of your identity (i.e. who you are, what kind of person you are)?

2. In this case scenario, what are some of the challenges and competing demands that you’re experiencing in terms of your values (i.e. what you stand for, what your priorities are, and what’s important to you)?

3. What is the option you would choose first? Why?

4. What option would you choose last or never? Why?

5. What did you notice about your decision-making process as you went through this exercise? How did you work through the process of arriving at your decision? What questions did you ask yourself?

Practice this case study

Write or type out your answers to the questions above. Take your time and give them some thought. You can download a printable version here.

See a sample write-up with coach’s notes

Check out a former student’s assignment, marked up by Precision Nutrition Master Coach Adam Feit.

Case Study #2:
Assessing Body Composition

This case study gets you thinking about how to deal with specific physiological questions.

In the Level 2 program, it’s paired with lessons about knowledge production, assessment, and cognitive skills. In other words, how do we know what we know?

This particular case study requires some research. It includes links to some studies that are purposely information-dense. You’ll need to put on your “active reading glasses” in order to make sense of them.

The point is to filter the information and extract the most important points for this particular case, rather than trying to know it all.

Tip: We suggest you divide your case study write-up into sections using subheadings. This will help you organize your thoughts as well as communicate effectively to readers.

The situation: Your new client Maria is a middle-aged woman who is interested in losing body fat to improve her health.

In particular, Maria is concerned about the relationship between body fat and health problems like heart disease.

She wants to know things like:

  • What is the best method of measuring body fat?
  • What is the relationship between body fat and heart disease?

Luckily, you’ve just come across a few relevant studies that might help answer her questions. Problem is, these studies are pretty technical and Maria’s just a beginner with minimal nutrition and fitness knowledge.

Frankly, you’re not 100% certain you can make sense of these studies either. But, armed with your trusty Level 1 Certification textbook (The Essentials of Sport and Exercise Nutrition) for reference, and your own assessment tools, you’re willing to try.

Your assignment

Here’s your assignment. Make sure you have read and understood all the instructions.

1. Read the following four studies.

2. Review the 7-site skinfold measurement assessment sheet in the Level 1 certification textbook, The Essentials of Sport and Exercise Nutrition. Here’s a quick download of that assessment sheet.

3. Prepare case study notes. In your notes, answer the following questions:

a) Comprehend: What are the main points in each research study? What are the general findings? Summarize each study in your own words.

b) Analyze: What are the pros, cons, and practical considerations of different bodyfat measurement methods, including your 7-site bodyfat measurement technique? What about BMI?

c) Synthesize: When considered together, how do these research studies add to your understanding of bodyfat measurement methods?

d) Evaluate: In an ideal world, where price and feasibility were no object, which bodyfat measurement method would you choose? Why?

e) Apply: What are the key findings from these studies that you would share with your new client?

4. In the final section of your assignment, write out a script for communicating these key findings to Maria, and making recommendations.

In the script, also demonstrate that you have listened actively to her needs and understood her concerns.

Remember: She’s a nutritional beginner, so you’ll have to keep your language and concepts simple and straightforward — to answer her questions without overwhelming her.

Here’s a handy opener:
“Hi Maria, I understand you have some questions about…”

Now you take it from here.

Practice this case study

Write or type out your answers to the questions above. Take your time and give them some thought. You can download a printable version here.

See a sample write-up with coach’s notes

Check out a former student’s assignment, marked up by Precision Nutrition Master Coach Geoff Girvitz.

Case Study #3:
Too Busy Ray

Leading up to this case study, students learn about how to help their clients or patients work around and through roadblocks by anticipating, planning and strategizing. By this point, students are also well-versed in coaching psychology techniques such as motivational interviewing.

Many of us can relate to the client here, not just the coach. Who knows, you might even apply some of the coaching tactics to yourself!

The situation: Ray rushes into your office, late again and talking on his cell phone…

“OK. OK. I gotta go. Yeah. OK. OK, I’m here now. Yes. I have to go. Right. Call you later.”

He hangs up. Swings the phone from his ear to his face. Taps in a few characters of a text message, hunched over the phone like a starving orphan with a crust of bread.

You wait.

Eventually Ray slides the phone into its holster at his belt. Turns to you. But you can tell that whatever he was dealing with just now is on his mind.

“Sounds like you’re busy,” you say.

“Auugghh,” says Ray. An expression of exasperation. It sounds like someone squeezing the wind out of him. “I swear, it’s 24-7.”

“Yes, but you’re here now,” you say, with a smile. (Nice refocusing on the positive, coach.)

“Barely,” he responds, with a grimace. “I’m sorry, I’m just so distracted today.”

And every day. Dealing with Ray is like trying to get a word in edgewise with a glassy-eyed gambler pounding on a slot machine. He’s only ever partially checked in.

You have to keep trying anyway. Ray came to you two months ago after his doctor read him the riot act about his blood pressure and triglycerides. He’s lost 10 pounds so far by making some small changes, but needs to lose about 40 more.

“So…?” you begin. “How did that new habit of food journaling go last week?” Already you’re cringing a bit. You think you know what you’re going to hear — that Ray was, once again, “too busy”.

“It was OK,” says Ray. “Some days good, some days not so good.”

Alrighty. This is a start. You can work with this raw material.

“Tell me what worked,” you say. “Let’s see what was successful for you.”

“Well,” says Ray, taking out his notebook, “mornings are real good. Even though I’m rushing, I can usually get a good breakfast. Those Super Shakes were a great idea! I’ve been putting some spinach in there lately. You were right — it’s not that bad!” He grins.

You grin back. Yeah buddy.

“But then,” he continues, “it goes downhill. Lunch is hit or miss. By dinner, it’s a shit show.”

He shows you his food journal. It is, indeed, the proverbial poop performance.

“OK,” you say, putting your analysis hat on, “so what happens here?” You point to midmorning. “Before lunch?”

Ray looks blank. “I dunno. I guess it just… kinda of… gets away from me. There’s so much going on. I feel like I never get a break. And everyone wants everything yesterday. Kids. Wife. Boss. Coworkers. Hell, even the damn dog is looking at me sideways.

“So I’m just rushing around, and before I know it, it’s late, and I’m starving, and I don’t have anything on hand, and there’s that Taco Bell downstairs…”

He sighs. “I just wish everyone would leave me alone, some days, y’know? I feel like I just can’t get anything done. Like I’m always running but never catching up. It’s one thing after another. I feel like I’m just not gonna be able to do this whole thing.”

His phone rings. “Sorry, I gotta take this.”

Clearly, you need to incorporate some anticipating, planning, and strategizing into Ray’s life. You need to help him think and behave..

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If you love nutrition, health, and fitness — or you’re already a professional in one of these fields — you probably get a LOT of diet- and nutrition-related questions from friends, family, clients, and/or patients. 

That’s why we created this cheat sheet, with evidence-based, easy-to-understand answers to the most common questions, all of which are covered in our newly updated Precision Nutrition Level 1 Certification program.


If you’re a health, fitness, and/or wellness professional, no doubt you get a ton of diet- and nutrition-related questions.

Heck, even if you’re just really passionate about health and fitness, you’re probably getting questions all the time.

Coming up with the right answers can be difficult, because:

  • The right answer depends on who the asker is. Young athlete? Middle-aged man? Sixty-something woman? Whether you’re actively coaching, or you just have a diverse social network, the questions will run the gamut.
  • There are so many facets of nutrition. Macronutrients, micronutrients, supplements, pesticides, GMOs… where do you start?
  • There’s a TON of confusion about nutrition “truths”. Is red wine saving your life, or killing you? What about red meat? Eggs? And how ’bout that new plant-based diet?

The truth is, there is no one-size-fits-all answer to any nutrition question.

However, if you build a strong foundation of nutrition knowledge, you can:

  • learn how to accurately determine each person’s individual needs,
  • understand how targeted nutrition can support their goals, and
  • get better results for them, confidently and reliably.
With this article, you’ll start to build that foundation.

Here we’ll cover:

  • what’s really behind the most common nutrition questions,
  • why each person’s unique physiology matters,
  • how each person’s situation can help determine your response,
  • how to handle diet trends (Paleo, carb-phobia, etc.), and
  • how you can incorporate this knowledge… starting today.
Of course, this “cheat sheet” is just a start. There’s so much more you can learn.

That’s why devote the entire first unit of our newly updated Precision Nutrition Level 1 Certification — 300 pages, 8 chapters, 8 comprehensive video lectures — to the most crucial elements of nutrition science.

That includes the most up-to-date findings in cell physiology, digestion, energy transfer, nutrient biochemistry, and more.

And, in case you’re wondering, the other 300 pages, 9 chapters, and 9 video lectures are devoted to the art of nutrition coaching.

That includes the most up-to-date findings in change psychology and the latest things we’ve learned having coached nearly 100,000 clients.


If you want to learn, we’re here to teach.

If you feel excited and inspired by what you learn today, and you’d like to learn more about the program, please put your name on our Precision Nutrition Level 1 Certification presale list below.

We’re excited and inspired too.

We recently updated the program with the latest research, and enhanced it with a new workbook/study guide, over 35 new client assessment forms and questionnaires, and 17 brand-new animated videos.

The program opens up on Wednesday, April 4th.

Since we only take a limited number of students, and the program sells out every time, we recommend adding your name to our presale list below. When you do, you get the chance to sign up 24 hours before everyone else. Even better, you’ll save up to 33% off the general price of the program.

Double win.

For now, let’s get started with some of the most common nutrition questions, including:

Question #1: “I’m new to this whole nutrition thing. Where do I start?”
Question #2: “What’s the best diet to follow?”
Question #3: “Is counting calories important for weight loss?”
Question #4: “Should I avoid carbs?”
Question #5: “Should I avoid grains?”
Question #6: “What (and when) should I eat around my workouts?”
Question #7: Should I drink less alcohol?
Question #8: “Does the Paleo Diet live up to the hype?”
Question #9: Should I do a detox or juice cleanse?
Question #10: “Do sleep habits and stress really affect nutrition?”
Question #11: How should I eat to get six-pack abs?”

Question #1
“I’m new to this whole nutrition thing. Where do I start?” Answer:
Let’s start by eliminating nutritional deficiencies.

This one is always interesting, because no one ever wants to believe they have nutritional deficiencies.

People might not want to hear it at first, but nutrition beginners don’t need a major diet overhaul on day one. They don’t need to “go Paleo” or “eliminate sugar”.

As their coach, your first step should be to open newbie clients’ eyes to the fact that they probably have one or more nutritional deficiencies (seriously — more than 80 percent of the population has at least one).

Until nutritional deficiencies are removed, the body simply won’t function properly — and that makes any health or fitness goal a lot harder.

So, to eliminate deficiencies, your first order of business is to help the person find workable strategies for rounding out the diet, so they get:

  • a bit more protein,
  • ample vitamins and minerals,
  • sufficient healthy fats, and
  • more water.

Tell them that you’re going to help them establish optimal eating habits one step at a time. Then talk through some strategies: Find out which of the nutritional areas listed above will be most challenging for them (for example, some of the beginners we work with don’t know how to cook meat). That’s the problem you’re going to help them solve first.

Once nutritional deficiencies are addressed, you can start to focus on things like food quality and portions.

What to say when the person seems impatient? Explain: “This process isn’t slow; it’s systematic. It focuses on the things that are in your way right now. Once they’re eliminated, progress happens fast.”


Question #2
“What’s the best diet to follow?” Answer:
There is no “best diet”.

As you emerge as a health, fitness, and nutrition expert, everyone’s going to want to know: Which dietary “camp” do you belong to?

The best coaches maintain a neutral position on this. If you can, strive to be a nutritional agnostic: someone who doesn’t subscribe to any one dietary philosophy.

Why? All dietary protocols have their pros and cons. What works best for one person won’t work best for another. Also: A diet that has worked best for someone in the past won’t necessarily be what works best for them moving forward.

Tell your client or patient that you’re going to help them find the approach to eating that works best for them right now, whether it be Paleo or vegan, high-carb or low-carb, tight budget or unlimited funds — or some blend of all of these.

The truth is, the human body is amazingly adaptable to a vast array of diets, so the best diet is the one that:

  • matches the person’s unique physiology,
  • includes foods they enjoy enough to follow consistently, and
  • is realistic for them in terms of life logistics and budget.

Indeed, you can make people lean, strong, and healthy on a plant-based or a meat-based diet. You can help improve their health with organic, free-range foods and with conventional foods. They can lose weight on a low food budget or an unlimited one.

It just takes a little know-how and a system for using the best practices across all diets.


Question #3
“Is counting calories important for weight loss?” Answer:
For many people, calorie counting may be more of a hassle than it’s worth. The good news: There is a better way.

Weight management is a simple equation: Eat more than you burn, and you gain weight. Eat less and you lose weight.

But the physiology behind “calories in, calories out” is actually much more complex and dynamic than most people realize. Plus, it’s imprecise; we estimate that there’s typically an error of up to 25 percent on the ‘calories in’ side, and on the ‘calories out’ side.

Beyond that, counting calories is an external system (outside of your body). In essence, people who count calories are less likely to see lasting results because they’re outsourcing appetite awareness to the food-label gods. To really win at portion control, coach your clients or patients on tuning into their internal hunger signals.

For these reasons, and more, we tell our clients that for most people, counting calories is a lot of work for very little benefit.

(Interestingly, most clients become elated when they realize they can get the body transformation they want without ever counting calories again.)

Instead of calorie counting, we recommend a hand-measure system for portion sizes. Here how it works:

  • Your palm determines your protein portions.
  • Your fist determines your veggie portions.
  • Your cupped hand determines your carb portions.
  • Your thumb determines your fat portions.

This system counts your calories for you, and gets your macronutrients lined up too, without having to do any annoying food-label math.

Plus, your hands are portable — they go wherever you go, making portion-sizing very convenient. In addition, your hands are generally scaled to your size — the bigger you are, the bigger your hands, so the more food you need and the more food you get.

Clients typically get the hang of this system within a week of learning it; then we help them monitor results and tweak as needed.


Question #4
“Should I avoid carbs?” Answer:
No; but let’s make sure you’re getting the right kind of carbs.

Ask almost anyone what they need to do to lose a few pounds, and they’ll probably say: “Cut back on carbs.” As a professional in a health/fitness field, you’ve probably heard it dozens of times.

However, most folks would do best eating a moderate amount of quality carbs—whole grains (when tolerated), fruit, potatoes, sweet potatoes, beans and legumes, etc. (We emphasize moderate, of course).

For men, this usually means about 1-2 cupped handfuls per meal. And women, about 1 cupped handful per meal.

Of course, the needs of each individual may differ, based on their size, activity level, goals, and genetics.

But, bottom line, carbs are not inherently fattening, especially whole food sources. And getting adequate carbs can help most clients exercise harder and recover better, optimizing progress.

Yep, this is a controversial position to take. But it works. And while avoiding carbs may facilitate rapid weight loss initially, we’ve found that it’s not practical (or necessary) for long-term success for most people.


Question #5
“Should I avoid grains?” Answer:
No; most people trying to stay lean do best with a reasonable amount of whole grains.

Grain discussions are really trendy right now, as many people have suggested they’re dietary enemy #1 and should be completely eliminated. This is hot news as, just ten years ago, they were supposedly one of the healthiest foods on the planet.

From our perspective, grains aren’t as evil as they’ve been made out to be by the Paleo and Whole30 camps. At the same time, they aren’t the superfood vegans and macrobiotic eaters suggest either.

Bottom line: While you don’t need to eat grains, unless you have celiac disease or a FODMAP intolerance, there is absolutely no need to avoid them. (And even in those two scenarios, it’s only specific grains you need to worry about).

Most people follow a better, more health-promoting diet if they’re allowed grains in reasonable amounts, along with a wide array of other non-grain carb sources like fruit, potatoes, sweet potatoes, beans, lentils, etc.

Remember, it’s the ability to follow a diet consistently over time that provides the greatest results, regardless of what that diet is. And unless you’re intolerant, there’s no good reason to totally exclude certain foods, especially foods you enjoy.


Question #6:
“What (and when) should I eat around my workouts?” Answer:
It depends on your goals. Let’s talk about those… then we can come up with specific recommendations for you.

If you train athletes, this is a really common question. But lots of non-athletes are curious too.

Contrary to popular media, most folks are best served by eating good quality whole foods in reasonable amounts, without having to focus on specific workout nutrition products or protocols.

So you can advise non-athlete level clients to eat a normal, balanced meal 1-2 hours before and after exercise. This will provide adequate protein and carbs to both fuel the workout and maximize recovery/adaption.

However, if you coach advanced, hard-training clients or athletes, tell them you’re going to help with their unique workout-nutrition needs.

Endurance athletes, bodybuilders, or those looking to maximize muscle gain could add a protein and carbohydrate drink during their workout. We usually recommend about 15g of protein and 30g of carbohydrate per hour of exercise.

Physique competitors, as well as people trying to maximize fat loss, could add branched chain amino acids (or essential amino acids) during their workout. We usually recommend 5-10g of BCAA or EAA per hour of exercise.

In the end, rather than having one stock answer here, you need to be clear about who you’re working with.


Question #7
Should I drink less alcohol? Answer:
If optimal health and fitness is your priority, consider reevaluating your drinking habits.

People may balk at that answer initially, but once you lay out the facts and make it clear that you’re not telling them not to drink, their ears will open.

There’s a lot of confusion about whether drinking is good for you or not. That’s mainly because the news media likes to play up new studies revealing the possible cardiovascular benefits of alcohol.

But the truth is, no one really knows who will benefit from light to moderate alcohol consumption. Meanwhile, any level of drinking (even “moderate”) comes with health risks that should be considered.

Heavy drinking — more than 7 drinks a week for women and more than 14 per week for men — increases the risk for a long list of health problems involving the heart, brain, immunity, hormones, liver, and metabolism.

But even light to moderate drinking can affect sleep, appetite, and decision making — which absolutely can have a negative impact on your clients’ health and fitness goals.

Still, drinking is an undeniable part of culture, and when enjoyed reasonably it can be delicious and fun.

Tell your clients or patients that you’re going to help them sort out their priorities to determine the best level of drinking for them. Then encourage them to track their drinking habits — and how their drinking habits make them feel physically and psychologically — for a couple weeks.

Most drinkers consume a lot more alcohol than they think, and when they stop to evaluate, many decide on their own that it would feel better to cut back.


Question #8
“Does the Paleo Diet live up to the hype?” Answer:
Mostly, yes. But not for the reasons you think.

The Paleo Diet is one of the most popular nutrition approaches in the world right now. There’s no doubt that it works for many people. However, the reason it works has little to do with the story the Paleo proponents tell (evolutionary adaptation, inflammation, etc.).

Here’s the deal. Paleo does work for a lot of people because it emphasizes mostly whole-food sources of lean protein, vegetables, fruits, and healthy fats.

However, while Paleo is starting to incorporate more high-quality carbs, grass-fed dairy, red wine, and other things that used to be “off limits” — the diet can still be too restrictive for some folks.

In the end, Paleo likely gets more right than wrong. And if people want to follow it, you can help them do it in a sane, reasonable, sustainable manner.

But for most, it’s unnecessary to follow such a strict dietary ideology. You can take the good from the Paleo approach and get rid of the silly dogma.


Question #9
Should I do a detox or juice cleanse? Answer:
Probably not; most popular detox diets don’t remove toxins or lead to fat loss.

Lots of people are worried about the effect of modern lifestyle factors like poor nutrition, sleep deprivation, stress, and environmental pollutants on their health.

So you probably get a fair number of questions about detox diets and juice cleanses, which have come into vogue as an efficient way to (supposedly) lose weight and rid the body of impurities.

But detox diets don’t clean out toxins or help you lose body fat. In fact, detox diets can work against these goals by bypassing the body’s natural detoxification systems and creating a feast-or-famine cycle of eating.

Among many problems, detoxes and cleanses often:

  • are protein deficient,
  • are extremely low in energy,
  • cause unhealthy blood-sugar swings,
  • cause GI tract dysfunction, and
  • lead to a yoyo of restrictive eating and overcompensation.

If doing a juice cleanse or detox diet helps a person get ready to make further helpful and sustainable changes in their life, OK. Just coach them through a cautious and monitored protocol.

However, we prefer helping them build life-long skills and incorporate daily practices to improve their health, performance, and body composition without extreme (and unsustainable) things like detoxes and cleanses.


Question #10
“Do sleep habits and stress really affect nutrition?” Answer:
Yes, but those effects vary from person to person, as do the best sleep and stress management strategies.

Sleep is just as important as nutrition and exercise when it comes to improving your health, performance, and body composition.

Clients and patients should be coached through:

  • creating a sleep routine, including having a regular schedule,
  • limiting alcohol and caffeine, especially in the afternoon/evening,
  • choosing de-stressing activities before bed,
  • setting an appropriate room temperature for sleep,
  • making the room dark,
  • keeping the room quiet, and
  • waking up appropriately, with light exposure and soft noise.

As for stress, it’s all about finding the sweet spot. Too much stress, or the wrong kind, can harm our health. Yet stress can also be a positive force in our lives, keeping us focused, alert, and at the top of our game.

It all depends on what kind of stress it is, how prepared we are to meet it — and how we view it.

Since stress affects the mind, body, and behavior in many ways, everyone experiences stress differently. Each of us has a unique “recovery zone,” whether that’s physical or psychological, and our recovery zone depends on several factors.

It is critical to teach people strategies and skills to view and handle their own stress load appropriately. The following can increase stress tolerance or..

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Lots of people looking to improve their eating think meal plans are the answer. The only problem? Meal plans usually suck… and they rarely last. So, instead of prescribing yet another doomed eating regimen, check out these 6 ways to transform any diet in a sustainable way.


“Do I get a meal plan?”

This is the most common question we get from folks who are considering, or just started out in, our nutrition coaching programs.

The answer: No, we don’t do meal plans.

But we can’t blame people for asking.

Sure, meal plans have long been a staple of the fitness and nutrition industry. Coaches are taught to create them. Clients are taught to expect them.


Most of the time, meal plans don’t work.

You see, traditional meal plans are explicit prescriptions.

Eat this exact thing, in this exact amount, at this exact time.

For example, you’ll often see:

Breakfast – 7:30am
3 eggs, scrambled
1 cup vegetables
1 piece whole grain toast
1 cup coffee
1 glass water

Morning snack – 10:00am
1 protein bar
1 handful mixed nuts

Lunch – 12:30pm
4 oz chicken
2 cups salad
1 handful seeds
1 glass water

After exercise – 4:30pm
1 scoop whey protein
1/2 cup frozen fruit
1 tsp omega 3 oil
12 oz water

Dinner – 7:00pm
4 oz steak
1 cup cooked veggies
1 baked potato
1 glass water

You (or your clients/patients) might be thinking, “Good! I want a plan. I’m sick of trying to figure all this stuff out! Just tell me what to eat!”

Unfortunately, when we try to follow rigid prescriptions like this, lots can (and often does) go wrong.

For example:

Scenario 1: You just don’t stick to the plan.

No matter how enthusiastic you are, meal plans can be tough to follow.

This is normal. Life can get in the way.

  • People get busy,
  • we’re not always prepared,
  • kids get sick,
  • bosses expect you to work late,
  • it’s always someone’s birthday (or a special holiday), and
  • sometimes you just don’t feel like having a protein bar at 10am.

What’s more, even if you’ve actually paid to have someone make your plan, you might find yourself rebelling against it in subtle (or not-so-subtle) ways.

This is also normal.

Unfortunately, it means you might not get the results you hope for. For instance, a meal plan you hoped would help you lose weight could actually encourage you to gain weight instead.

Scenario 2: You follow the plan perfectly.

In fact, you follow it too well and for too long.

Most meal plans are meant to be temporary.

They’re designed to help a person get to a specific short-term goal, like dropping a few extra pounds before a wedding, learning to manage blood sugar, or cutting weight for an athletic competition.

Our bodies can usually adapt to a rigid way of eating for a short period of time.

But if you’re too strict for too long, you could wind up with disordered eating habits and lasting health (mental, metabolic, hormonal, etc) consequences.

Scenario 3: You follow the plan for a little while but it sucks.

It isn’t sustainable. It doesn’t make you feel better. It doesn’t keep you sane.

Maybe you see some short-term results (or not). But you hate living and eating this way. You never want to see another stupid piece of lettuce or 4 ounces of chicken.

Eventually, you get so turned off by the process that you regress or quit altogether. You conclude that “eating healthy” sucks.

And you miss your big chance to learn how to make healthier, more enjoyable, more lasting and real changes.

Another reason meal plans fail.

One of the biggest (yet generally unacknowledged) problems with traditional meal plans is their focus on “nutrients”.

Real people don’t eat “nutrients”. We eat food.

We eat meals, often with other people.

We eat meals that match our cultural background and social interests.

And we rarely measure things precisely.

Sure, sometimes an explicit prescription is necessary.

For instance, professional athletes or bodybuilders (in other words, people who make money off their bodies and athletic skills) use meal plans to prepare for training and competition.

A prescribed meal for someone in that situation might look something like this:

  • 1/4 cup dry oats
  • 3 oz turkey breast
  • 1 cup steamed broccoli
  • 5 almonds
  • 1 omega-3 supplement
  • 1 cup green tea (unsweetened)
But most of us don’t need that level of surgical precision.

We don’t normally eat “ounces” of things, or refer to food by their nutrients (like “omega-3 fatty acids”).

Instead, we eat foods like:

  • hamburgers
  • tacos and burritos
  • salads
  • pasta and noodles
  • sandwiches, wraps, pitas and rotis
  • stews and curries
  • cereal and granola
  • stir-fries
  • casseroles

Bottom line: If you want to eat better, you don’t have to get weird about things.

You don’t need to weigh and measure everything, or count out your almonds.

Ask yourself: “Is someone paying me to do this?” If the answer is no, you likely don’t need this kind of approach.

You just need to think about what you’re already eating, and how you could make it a little bit better.

This means fiddling and adjusting.

Making small changes and improvements to what you already normally eat and enjoy, one small step at a time.

Think about a spectrum of food quality rather than “bad” or “good” foods.

Welcome to the meal transformation game.

When you play with the idea of a food spectrum or food continuum, you get to experiment with variables like:

  • what you eat, and
  • how you eat it.
Think of this as a game.

How can you play “make this meal just a little bit better” in every situation?

In which situations is that easier or harder?

When your choices are limited (for instance, when you’re traveling, or eating at a workplace cafeteria), how can you shoot for “a little bit better” while still being realistic, and without trying to be “perfect”?

(Hint for coaches: this is a great game to play with the people you work with.)

Let’s transform breakfast, lunch, and dinner.

Here’s how that “food spectrum” might look in daily life, with a sample day of eating.

Transforming breakfast

Stage 1

Let’s say that your go-to breakfast is a whipped-cream coffee drink and a chocolate croissant.

You pick it up in the drive-thru, and wolf it down on your way to work.

This is your starting point. It’s not “bad”. It’s just no longer working for you.

You’re getting indigestion from rushing, the croissant doesn’t hold you at all, and you’ve just spilled the coffee on your crotch while changing lanes.

Now your game is to improve your breakfast just a little bit, starting with what you already have or do.

Stage 2

Your opening moves in the meal transformation game:

  • You might replace the croissant with a whole grain muffin.
  • Instead of a “dessert in a cup”, you get a regular coffee with a single cream and sugar.
  • You grab a yogurt cup on your way out of the house for a bit of protein.

Naturally, you’re still rushed and busy… so you eat your breakfast with some distractions, while scrolling through emails at work.

But this is a solid start. Well done.

Stage 3

Next level of game play:

  • You switch the muffin to granola with cottage cheese or Greek yogurt.
  • You switch the cream in your coffee for 2% milk. (Or even go right to black coffee, you meal player you!)
  • You add some colorful fruit.
  • You’re now eating out of dishes on a table, instead of out of takeout packages off the dashboard of your car.

Of course, you’re still checking out the news headlines while you eat…

No problem. We’re keeping it real.

Stage 4

Now you are seriously playing like a pro.

  • You’ve changed “rushing and panicked” to “set aside a little extra time to enjoy a leisurely breakfast”.
  • You cleverly prepped an egg frittata with veggies in advance on your food prep day.
  • The coffee’s become green tea, since you noticed that too much coffee was tweaking you out.
  • The protein plus colorful fruit and veg have become the stars of the meal.
  • You’ve discovered you really like lemon water. (WHAT? You don’t even know you anymore!)
  • You eat mindfully, feeling relaxed, while watching the sun rise.


Transforming lunch

Stage 1

At this point, starting out, the idea of a sit-down lunch feels flat out ridiculous.

“Eat slowly? Who has time for that during a busy workday? Grab a burger and go!”

Another “car dashboard” meal. Another stomach ache and regret.

You decide you might want to play with this meal too.

Stage 2

To improve this meal a little bit:

  • You go to a higher-end burger place where you’re pretty sure they use real meat.
  • You get a side salad with that burger, and maybe just a few potato chips.
  • You choose a diet soda instead of regular.
  • You don’t eat in your car, but you do eat by your computer.

That’s OK. You’re progressing.

Stage 3

At this stage, you’re doing a little prep work:

  • You whipped up some burgers in advance so they are handy and ready to take to work.
  • You also grabbed some nice cheese and whole grain buns from the local market on shopping day.

For lunch, all you have to do is take your homemade burger and its fixins to work.

You still grab a diet cola from the vending machine to wash it down.

You move from your desk to the lunchroom, where you socialize with co-workers. This slows you down a bit and helps you digest and relax.

Stage 4

You’re having the burger without the bun, alongside a nice pre-prepped salad.

Instead of staying at your desk or in the office, you take a break.

You sit outside and get some fresh air while you enjoy your meal.

For a drink, water’s all you need.

Transforming dinner

Stage 1

It’s 8pm. You’ve just gotten home after an insane day at work.

All you want to do is put food into your face and zone out in front of the TV.

You can’t even imagine making anything more complicated than boxed macaroni ‘n’ cheese right now.

Ketchup and hot dogs are as fancy as it gets.

Stage 2

Same concept, but:

  • You’re adding some extra protein with the help of a rotisserie chicken leg that you grabbed at the grocery store on the way home.
  • You’ve added a side salad, just grabbing a few handfuls of pre-washed greens out of a bag.
  • You’ve whipped up your own pasta.

Work is still on your mind, and a couple drinks will take the edge off.

Stage 3

Things are getting fancy.

  • You’re upping the protein with a little more chicken.
  • You’re having a little less pasta.
  • You’ve also added a nice big salad to the mix.
  • You’ve cut the booze to 1 drink.

Plus, you’re sitting at the dinner table, instead of flopping down on your couch or standing over the sink.

Stage 4

Again, we’re playing at pro level here.

With your meal planning and prep strategies, even a weeknight dinner looks good.

  • You can whip up a delicious salad in 3 minutes flat and you have some pre-cooked quinoa on hand.
  • That rotisserie chicken is still a fast, convenient option, but now it’s got some healthy buddies.
  • You’re indulging in a single glass of good wine these days, and you take time to savor it.

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