Master nutrition psychology for lifters, building a strong mindset for muscle and meals, and achieving peak performance. Unlock the mental game of nutrition and transform your lifting journey. This episode delves into the critical role of Nutrition Psychology for Lifters, going beyond basic dietary recommendations. We welcome Marcus Kain of Strong Not Starving to explore the mindset shift needed to navigate emotional eating, build resilience, and achieve lasting peace with food. Discover practical strategies to master your mindset, enhance distress tolerance, and cultivate a healthy relationship with nutrition. The Foundation of Nutrition Psychology for Lifters: Beyond the Plate Nutrition Psychology for Lifters goes beyond the simple mechanics of calories and macronutrients; it delves into the complex interplay between the mind, emotions, and food choices. Marcus Caine of Strong Not Starving joins us to shed light on how this field addresses the deeper challenges individuals face with food, moving beyond basic dietary recommendations. A key concept is the "Horse & Rider" metaphor, which illustrates the dynamic between the subconscious and conscious mind. Understanding this dynamic is crucial for lifters, as nutrition decisions are often driven by emotional factors more so than training decisions, leading to lower compliance rates. A critical aspect of Nutrition Psychology for Lifters is recognizing and eliminating unlikely solutions. This involves moving away from unsustainable dietary restrictions and focusing on building essential skills and long-term habits. It's about acknowledging that lasting change isn't about quick fixes but about cultivating a healthy relationship with food. This approach emphasizes that true mastery in nutrition isn't about the absence of difficult feelings but rather about developing the ability to navigate those feelings effectively. Numbing or distracting from emotions, such as through unhealthy food choices, is not a viable long-term strategy. Navigating Emotional Eating and Building Resilience Through Nutrition Psychology for Lifters Advanced emotional regulation is a cornerstone of Nutrition Psychology for Lifters. It involves moving beyond simply numbing or distracting oneself from difficult feelings and instead learning to navigate discomfort without resorting to unhealthy eating patterns. Understanding your "Window of Tolerance" for discomfort is crucial in this process. This awareness helps lifters recognize when food is being used as an emotional escape. Celebratory situations present unique challenges, and Nutrition Psychology for Lifters encourages individuals to be mindful of the diminishing returns of enjoyable food experiences. It's about learning to enjoy moments without losing sight of long-term goals and avoiding the trap of getting swept up in the moment to the point of discomfort. Building distress tolerance is essential for developing resilience in Nutrition Psychology for Lifters. This involves consistent practice and repetition to build the ability to handle discomfort and emotional triggers effectively. It's about finding that balance of letting go and enjoying things while also being aware of when it's time to call it a day. The ability to navigate that point of "I've had enough" without feeling deprived is a skill that takes time to develop, but it's crucial for achieving lasting freedom and trust in your nutritional choices. Practical Strategies and Habit Formation in Nutrition Psychology for Lifters Building trust in oneself through practice is fundamental in Nutrition Psychology for Lifters. This trust comes from consistent action and self-observation, demonstrating the ability to follow through on commitments. Developing novice skills for mindful eating is a vital first step, which includes practicing non-judgmental awareness of thoughts and feelings and removing "good" and "bad" labels from food. Learning to notice and name feelings is also a crucial skill. This involves identifying and acknowledging emotions in real-time and recognizing when distress begins to arise. Nutrition Psychology for Lifters provides practical tools to help individuals learn to tolerate discomfort, avoid emotional spirals, and practice separating emotions from identity. It's about avoiding catastrophizing, urgent decision-making, and cultivating self-compassion. By focusing on these practical strategies and habit formation, lifters can develop a sustainable and healthy relationship with food, ultimately supporting their fitness goals and overall well-being. PS - Save 50% on Your First Month of Online Coaching with code"50off3": <a class="autolinked" href= "https://bit.ly/3DxESOu" target="_blank" rel="noopener noreferrer" data-behavior="truncate">https://bit.ly/3DxESOu</a> Connect with our guest <ul> <li><a href="https://www.strongnotstarving.com/">Strong Not Starving website</a></li> <li><a href= "https://www.strongnotstarving.com/podcast">Podcast</a></li> <li><a href= "https://www.instagram.com/strongnotstarving/">Instagram</a></li> </ul> Connect with the hosts <ul> <li><a href="https://www.instagram.com/niki.in.the.gym/" target= "_blank" rel="noopener noreferrer">Niki on Instagram</a></li> <li><a href="https://www.instagram.com/andrewbarbender/?hl=en" target="_blank" rel="noopener noreferrer">Andrew on Instagram</a></li> </ul> Connect with the show <ul> <li><a href="https://www.instagram.com/barbell_logic/" target= "_blank" rel="noopener noreferrer">Barbell Logic on Instagram</a></li> <li><a href="https://barbell-logic.com/podcast/" target="_blank" rel="noopener noreferrer">Podcast Webpage</a></li> <li><a href="https://www.facebook.com/barbelllogiccoaching" target= "_blank" rel="noopener noreferrer">Barbell Logic on Facebook</a></li> <li>Or email <a href="mailto:podcast@barbell-logic.com" target="_blank" rel= "noopener noreferrer">podcast@barbell-logic.com</a></li> </ul>

<description>&lt;p dir="ltr"&gt;Master nutrition psychology for lifters, building a strong mindset for muscle and meals, and achieving peak performance. Unlock the mental game of nutrition and transform your lifting journey. This episode delves into the critical role of Nutrition Psychology for Lifters, going beyond basic dietary recommendations. We welcome Marcus Kain of Strong Not Starving to explore the mindset shift needed to navigate emotional eating, build resilience, and achieve lasting peace with food. Discover practical strategies to master your mindset, enhance distress tolerance, and cultivate a healthy relationship with nutrition.&lt;/p&gt; &lt;h3 dir="ltr"&gt;The Foundation of Nutrition Psychology for Lifters: Beyond the Plate&lt;/h3&gt; &lt;p dir="ltr"&gt;Nutrition Psychology for Lifters goes beyond the simple mechanics of calories and macronutrients; it delves into the complex interplay between the mind, emotions, and food choices. Marcus Caine of Strong Not Starving joins us to shed light on how this field addresses the deeper challenges individuals face with food, moving beyond basic dietary recommendations. A key concept is the "Horse &amp; Rider" metaphor, which illustrates the dynamic between the subconscious and conscious mind. Understanding this dynamic is crucial for lifters, as nutrition decisions are often driven by emotional factors more so than training decisions, leading to lower compliance rates.&lt;/p&gt; &lt;p dir="ltr"&gt;A critical aspect of Nutrition Psychology for Lifters is recognizing and eliminating unlikely solutions. This involves moving away from unsustainable dietary restrictions and focusing on building essential skills and long-term habits. It's about acknowledging that lasting change isn't about quick fixes but about cultivating a healthy relationship with food. This approach emphasizes that true mastery in nutrition isn't about the absence of difficult feelings but rather about developing the ability to navigate those feelings effectively. Numbing or distracting from emotions, such as through unhealthy food choices, is not a viable long-term strategy.&lt;/p&gt; &lt;h3 dir="ltr"&gt;Navigating Emotional Eating and Building Resilience Through Nutrition Psychology for Lifters&lt;/h3&gt; &lt;p dir="ltr"&gt;Advanced emotional regulation is a cornerstone of Nutrition Psychology for Lifters. It involves moving beyond simply numbing or distracting oneself from difficult feelings and instead learning to navigate discomfort without resorting to unhealthy eating patterns. Understanding your "Window of Tolerance" for discomfort is crucial in this process. This awareness helps lifters recognize when food is being used as an emotional escape. Celebratory situations present unique challenges, and Nutrition Psychology for Lifters encourages individuals to be mindful of the diminishing returns of enjoyable food experiences. It's about learning to enjoy moments without losing sight of long-term goals and avoiding the trap of getting swept up in the moment to the point of discomfort.&lt;/p&gt; &lt;p dir="ltr"&gt;Building distress tolerance is essential for developing resilience in Nutrition Psychology for Lifters. This involves consistent practice and repetition to build the ability to handle discomfort and emotional triggers effectively. It's about finding that balance of letting go and enjoying things while also being aware of when it's time to call it a day. The ability to navigate that point of "I've had enough" without feeling deprived is a skill that takes time to develop, but it's crucial for achieving lasting freedom and trust in your nutritional choices.&lt;/p&gt; &lt;h3 dir="ltr"&gt;Practical Strategies and Habit Formation in Nutrition Psychology for Lifters&lt;/h3&gt; &lt;p dir="ltr"&gt;Building trust in oneself through practice is fundamental in Nutrition Psychology for Lifters. This trust comes from consistent action and self-observation, demonstrating the ability to follow through on commitments. Developing novice skills for mindful eating is a vital first step, which includes practicing non-judgmental awareness of thoughts and feelings and removing "good" and "bad" labels from food. Learning to notice and name feelings is also a crucial skill. This involves identifying and acknowledging emotions in real-time and recognizing when distress begins to arise.&lt;/p&gt; &lt;p dir="ltr"&gt;Nutrition Psychology for Lifters provides practical tools to help individuals learn to tolerate discomfort, avoid emotional spirals, and practice separating emotions from identity. It's about avoiding catastrophizing, urgent decision-making, and cultivating self-compassion. By focusing on these practical strategies and habit formation, lifters can develop a sustainable and healthy relationship with food, ultimately supporting their fitness goals and overall well-being.&lt;/p&gt; &lt;div&gt; &lt;p&gt;&lt;strong&gt;PS -&lt;/strong&gt; &lt;strong&gt;Save 50% on Your First Month of Online Coaching with code"50off3": &lt;a class="autolinked" href= "https://bit.ly/3DxESOu" target="_blank" rel="noopener noreferrer" data-behavior="truncate"&gt;https://bit.ly/3DxESOu&lt;/a&gt;&lt;/strong&gt;&lt;/p&gt; &lt;/div&gt; &lt;div&gt;Connect with our guest&lt;/div&gt; &lt;div&gt; &lt;ul&gt; &lt;li&gt;&lt;a href="https://www.strongnotstarving.com/"&gt;Strong Not Starving website&lt;/a&gt;&lt;/li&gt; &lt;li&gt;&lt;a href= "https://www.strongnotstarving.com/podcast"&gt;Podcast&lt;/a&gt;&lt;/li&gt; &lt;li&gt;&lt;a href= "https://www.instagram.com/strongnotstarving/"&gt;Instagram&lt;/a&gt;&lt;/li&gt; &lt;/ul&gt; &lt;/div&gt; &lt;div&gt;Connect with the hosts&lt;/div&gt; &lt;ul&gt; &lt;li&gt;&lt;a href="https://www.instagram.com/niki.in.the.gym/" target= "_blank" rel="noopener noreferrer"&gt;Niki on Instagram&lt;/a&gt;&lt;/li&gt; &lt;li&gt;&lt;a href="https://www.instagram.com/andrewbarbender/?hl=en" target="_blank" rel="noopener noreferrer"&gt;Andrew on Instagram&lt;/a&gt;&lt;/li&gt; &lt;/ul&gt; &lt;div&gt;Connect with the show&lt;/div&gt; &lt;ul&gt; &lt;li&gt;&lt;a href="https://www.instagram.com/barbell_logic/" target= "_blank" rel="noopener noreferrer"&gt;Barbell Logic on Instagram&lt;/a&gt;&lt;/li&gt; &lt;li&gt;&lt;a href="https://barbell-logic.com/podcast/" target="_blank" rel="noopener noreferrer"&gt;Podcast Webpage&lt;/a&gt;&lt;/li&gt; &lt;li&gt;&lt;a href="https://www.facebook.com/barbelllogiccoaching" target= "_blank" rel="noopener noreferrer"&gt;Barbell Logic on Facebook&lt;/a&gt;&lt;/li&gt; &lt;li&gt;Or email &lt;a href="mailto:podcast@barbell-logic.com" target="_blank" rel= "noopener noreferrer"&gt;podcast@barbell-logic.com&lt;/a&gt;&lt;/li&gt; &lt;/ul&gt;</description>

Master nutrition psychology for lifters, building a strong mindset for muscle and meals, and achieving peak performance. Unlock the mental game of nutrition and transform your lifting journey. This episode delves into the critical role of Nutrition...

Nutrition Psychology for Lifters: Mindset for Mastery with Marcus of Strong not Starving

Building a strong nutritional baseline is the key to long-term results. In this episode of Beast Over Burden, we break down the daily habits lifters need to create structure, eliminate setbacks, and stay consistent. Forging Daily Nutritional Habits: Actionable Steps <ul> <li dir="ltr" aria-level="1"> Build a Routine: Establish fixed meal times, eliminate caloric drinks, and cut out mindless snacking. </li> <li dir="ltr" aria-level="1"> Prioritize Whole Foods: Create a repeatable meal plan that minimizes decision fatigue. </li> <li dir="ltr" aria-level="1"> Use Habit Stacking: Drink water before meals, prep your gym bag the night before, and link new habits to existing routines. </li> <li dir="ltr" aria-level="1"> Understand Your Triggers: Identify what leads to unhealthy choices and develop strategies to overcome them. </li> </ul> Eliminating Detrimental Habits: Behavioral Shifts <ul> <li dir="ltr" aria-level="1"> Say Goodbye To: Excessive alcohol, added fats, and hidden sugars. </li> <li dir="ltr" aria-level="1"> Practice Mindful Eating: Pay attention to hunger cues, savor meals, and eliminate distractions while eating. </li> <li dir="ltr" aria-level="1"> Embrace Cooking & Meal Prep: Control ingredients and develop a deeper connection with your food. </li> <li dir="ltr" aria-level="1"> Identify Root Causes: Recognize stress eating and social pressures, then create solutions to stay on track. </li> </ul> Cultivating Long-Term Habits: Consistency & Tools <ul> <li dir="ltr" aria-level="1"> Fuel Your Enjoyment: Find healthy meals you love and experiment with new recipes. </li> <li dir="ltr" aria-level="1"> Leverage Accountability: Track your meals, work with a coach, or join a support group. </li> <li dir="ltr" aria-level="1"> Practice Self-Compassion: Learn from mistakes and get back on track without guilt. </li> <li dir="ltr" aria-level="1"> Utilize Helpful Tools: Simplify meal prep with an Instant Pot, griddle, immersion blender, and smoker or gas grill. </li> </ul> Build a solid nutrition foundation and fuel your performance. #NutritionForLifters #HealthyHabits #BeastOverBurden #FitnessFuel PS - IF YOU'RE INTERESTED IN TAKING ONLINE COACHING FOR A TEST RUN, <a href= "https://barbell-logic.com/experience">CHECK IT OUT HERE. </a> Connect with the hosts <ul> <li><a href="https://www.instagram.com/niki.in.the.gym/" target= "_blank" rel="noopener noreferrer">Niki on Instagram</a></li> <li><a href="https://www.instagram.com/andrewbarbender/?hl=en" target="_blank" rel="noopener noreferrer">Andrew on Instagram</a></li> </ul> Connect with the show <ul> <li><a href="https://www.instagram.com/barbell_logic/" target= "_blank" rel="noopener noreferrer">Barbell Logic on Instagram</a></li> <li><a href="https://barbell-logic.com/podcast/" target="_blank" rel="noopener noreferrer">Podcast Webpage</a></li> <li><a href="https://www.facebook.com/barbelllogiccoaching" target= "_blank" rel="noopener noreferrer">Barbell Logic on Facebook</a></li> <li>Or email <a href="mailto:podcast@barbell-logic.com" target="_blank" rel= "noopener noreferrer">podcast@barbell-logic.com</a></li> </ul>

<description>&lt;p dir="ltr"&gt;Building a strong nutritional baseline is the key to long-term results. In this episode of Beast Over Burden, we break down the daily habits lifters need to create structure, eliminate setbacks, and stay consistent.&lt;/p&gt; &lt;h3 dir="ltr"&gt;Forging Daily Nutritional Habits: Actionable Steps&lt;/h3&gt; &lt;ul&gt; &lt;li dir="ltr" aria-level="1"&gt; &lt;p dir="ltr" role="presentation"&gt;Build a Routine: Establish fixed meal times, eliminate caloric drinks, and cut out mindless snacking.&lt;/p&gt; &lt;/li&gt; &lt;li dir="ltr" aria-level="1"&gt; &lt;p dir="ltr" role="presentation"&gt;Prioritize Whole Foods: Create a repeatable meal plan that minimizes decision fatigue.&lt;/p&gt; &lt;/li&gt; &lt;li dir="ltr" aria-level="1"&gt; &lt;p dir="ltr" role="presentation"&gt;Use Habit Stacking: Drink water before meals, prep your gym bag the night before, and link new habits to existing routines.&lt;/p&gt; &lt;/li&gt; &lt;li dir="ltr" aria-level="1"&gt; &lt;p dir="ltr" role="presentation"&gt;Understand Your Triggers: Identify what leads to unhealthy choices and develop strategies to overcome them.&lt;/p&gt; &lt;/li&gt; &lt;/ul&gt; &lt;h3 dir="ltr"&gt;Eliminating Detrimental Habits: Behavioral Shifts&lt;/h3&gt; &lt;ul&gt; &lt;li dir="ltr" aria-level="1"&gt; &lt;p dir="ltr" role="presentation"&gt;Say Goodbye To: Excessive alcohol, added fats, and hidden sugars.&lt;/p&gt; &lt;/li&gt; &lt;li dir="ltr" aria-level="1"&gt; &lt;p dir="ltr" role="presentation"&gt;Practice Mindful Eating: Pay attention to hunger cues, savor meals, and eliminate distractions while eating.&lt;/p&gt; &lt;/li&gt; &lt;li dir="ltr" aria-level="1"&gt; &lt;p dir="ltr" role="presentation"&gt;Embrace Cooking &amp; Meal Prep: Control ingredients and develop a deeper connection with your food.&lt;/p&gt; &lt;/li&gt; &lt;li dir="ltr" aria-level="1"&gt; &lt;p dir="ltr" role="presentation"&gt;Identify Root Causes: Recognize stress eating and social pressures, then create solutions to stay on track.&lt;/p&gt; &lt;/li&gt; &lt;/ul&gt; &lt;h3 dir="ltr"&gt;Cultivating Long-Term Habits: Consistency &amp; Tools&lt;/h3&gt; &lt;ul&gt; &lt;li dir="ltr" aria-level="1"&gt; &lt;p dir="ltr" role="presentation"&gt;Fuel Your Enjoyment: Find healthy meals you love and experiment with new recipes.&lt;/p&gt; &lt;/li&gt; &lt;li dir="ltr" aria-level="1"&gt; &lt;p dir="ltr" role="presentation"&gt;Leverage Accountability: Track your meals, work with a coach, or join a support group.&lt;/p&gt; &lt;/li&gt; &lt;li dir="ltr" aria-level="1"&gt; &lt;p dir="ltr" role="presentation"&gt;Practice Self-Compassion: Learn from mistakes and get back on track without guilt.&lt;/p&gt; &lt;/li&gt; &lt;li dir="ltr" aria-level="1"&gt; &lt;p dir="ltr" role="presentation"&gt;Utilize Helpful Tools: Simplify meal prep with an Instant Pot, griddle, immersion blender, and smoker or gas grill.&lt;/p&gt; &lt;/li&gt; &lt;/ul&gt; &lt;p dir="ltr"&gt;Build a solid nutrition foundation and fuel your performance.&lt;/p&gt; &lt;p dir="ltr"&gt;#NutritionForLifters #HealthyHabits #BeastOverBurden #FitnessFuel&lt;/p&gt; &lt;div&gt; &lt;p&gt;&lt;strong&gt;PS - IF YOU'RE INTERESTED IN TAKING ONLINE COACHING FOR A TEST RUN, &lt;a href= "https://barbell-logic.com/experience"&gt;CHECK IT OUT HERE. &lt;/a&gt;&lt;/strong&gt;&lt;/p&gt; &lt;/div&gt; &lt;div&gt;Connect with the hosts&lt;/div&gt; &lt;ul&gt; &lt;li&gt;&lt;a href="https://www.instagram.com/niki.in.the.gym/" target= "_blank" rel="noopener noreferrer"&gt;Niki on Instagram&lt;/a&gt;&lt;/li&gt; &lt;li&gt;&lt;a href="https://www.instagram.com/andrewbarbender/?hl=en" target="_blank" rel="noopener noreferrer"&gt;Andrew on Instagram&lt;/a&gt;&lt;/li&gt; &lt;/ul&gt; &lt;div&gt;Connect with the show&lt;/div&gt; &lt;ul&gt; &lt;li&gt;&lt;a href="https://www.instagram.com/barbell_logic/" target= "_blank" rel="noopener noreferrer"&gt;Barbell Logic on Instagram&lt;/a&gt;&lt;/li&gt; &lt;li&gt;&lt;a href="https://barbell-logic.com/podcast/" target="_blank" rel="noopener noreferrer"&gt;Podcast Webpage&lt;/a&gt;&lt;/li&gt; &lt;li&gt;&lt;a href="https://www.facebook.com/barbelllogiccoaching" target= "_blank" rel="noopener noreferrer"&gt;Barbell Logic on Facebook&lt;/a&gt;&lt;/li&gt; &lt;li&gt;Or email &lt;a href="mailto:podcast@barbell-logic.com" target="_blank" rel= "noopener noreferrer"&gt;podcast@barbell-logic.com&lt;/a&gt;&lt;/li&gt; &lt;/ul&gt;</description>

Building a strong nutritional baseline is the key to long-term results. In this episode of Beast Over Burden, we break down the daily habits lifters need to create structure, eliminate setbacks, and stay consistent. Forging Daily Nutritional Habits:...

Master Your Nutrition Habits: The Lifter’s Path to Baseline Consistency

Embarking on a nutritional change is a journey of dedication and effort. But what happens when you're putting in the work and the results seem to lag? This episode dives into the frustrating reality of the nutrition plateau, exploring the gap between expectations and reality, and providing strategies to stay the course. We’ll cover how to navigate social challenges, maintain motivation, and ultimately achieve your health goals, even when the immediate rewards are elusive. The Expectation Gap and the Frustration Factor When you decide to make nutritional changes, you often have a vision of rapid transformation. Social media, past experiences, and observing others can create unrealistic expectations. The reality is that change takes time, and the body doesn't always reflect your efforts immediately. This "expectation gap" can lead to significant frustration and disappointment. You might find yourself comparing your results to past attempts or to others' perceived success, leading to feelings of inadequacy. It's crucial to remember that everyone's journey is unique, and progress is not always linear. You may be making the right choices directionally, but visible changes can lag behind the internal work. The frustration can escalate when you're making significant sacrifices, such as giving up favorite foods or navigating social situations, without seeing the desired outcomes. This can lead to thoughts like, "Why even bother?" or "Are these trade-offs worth it?" It's important to recognize that these feelings are normal and to develop strategies for staying motivated. It is very easy to fall into the trap of thinking that you have lost a week of progress if you have one bad meal. Instead of this mindset, try to think of shorter more controlled stints of time, such as one meal at a time, or one day at a time. Navigating Social Challenges and Maintaining Consistency Social events can be a major hurdle when trying to stick to a nutrition plan. Dining out often involves larger portions, less control over ingredients, and the temptation of indulgent foods. It can feel like you're constantly having to skip meals or endure feelings of hunger. Social anxiety can also arise, both before and during events. Anticipating questions about your dietary choices or feeling guilty after indulging can detract from the enjoyment of social gatherings. Having a plan in place, such as bringing sparkling water with lemon or lime, and knowing how to respond to questions about your choices, can help alleviate this anxiety. Telling a person that you respect what your plan is, such as your coach, can help to solidify your resolve. Also, being well fed and hydrated before a social event can help tremendously. It is extremely easy to tinker with your approach, doubt yourself, and change or give up entirely. This is why having a coach is a great way to stay on track. Building Sustainable Habits and Finding Your Support System The key to long-term success is building and reinforcing healthy habits. Focus on small, achievable wins and play with time domains. Instead of focusing on distant goals, celebrate daily or weekly victories. Remember that consistency, not perfection, is the goal. Having a supportive voice of reason can make a world of difference. This could be a coach, a friend, or a family member who understands your goals and provides encouragement. They can help you stay grounded, navigate setbacks, and maintain perspective. Remember that many professionals, even other coaches, have coaches. This is because having someone to hold you accountable is vital. It is important to remember that for women, the monthly cycle can add another layer of difficulty. Be patient with yourself, and adjust your plan as needed. PS - IF YOU'RE INTERESTED IN TAKING ONLINE COACHING FOR A TEST RUN, <a href="https://barbell-logic.com/experience">CHECK IT OUT HERE. </a> Connect with the hosts <ul> <li><a href="https://www.instagram.com/niki.in.the.gym/" target= "_blank" rel="noopener noreferrer">Niki on Instagram</a></li> <li><a href="https://www.instagram.com/andrewbarbender/?hl=en" target="_blank" rel="noopener noreferrer">Andrew on Instagram</a></li> </ul> Connect with the show <ul> <li><a href="https://www.instagram.com/barbell_logic/" target= "_blank" rel="noopener noreferrer">Barbell Logic on Instagram</a></li> <li><a href="https://barbell-logic.com/podcast/" target="_blank" rel="noopener noreferrer">Podcast Webpage</a></li> <li><a href="https://www.facebook.com/barbelllogiccoaching" target= "_blank" rel="noopener noreferrer">Barbell Logic on Facebook</a></li> <li>Or email <a href="mailto:podcast@barbell-logic.com" target="_blank" rel= "noopener noreferrer">podcast@barbell-logic.com</a></li> </ul>

<description>&lt;div&gt; &lt;p&gt; &lt;/p&gt; &lt;p dir="ltr"&gt;Embarking on a nutritional change is a journey of dedication and effort. But what happens when you're putting in the work and the results seem to lag? This episode dives into the frustrating reality of the nutrition plateau, exploring the gap between expectations and reality, and providing strategies to stay the course. We’ll cover how to navigate social challenges, maintain motivation, and ultimately achieve your health goals, even when the immediate rewards are elusive.&lt;/p&gt; &lt;p dir="ltr"&gt;The Expectation Gap and the Frustration Factor&lt;/p&gt; &lt;p dir="ltr"&gt;When you decide to make nutritional changes, you often have a vision of rapid transformation. Social media, past experiences, and observing others can create unrealistic expectations. The reality is that change takes time, and the body doesn't always reflect your efforts immediately. This "expectation gap" can lead to significant frustration and disappointment.&lt;/p&gt; &lt;p dir="ltr"&gt;You might find yourself comparing your results to past attempts or to others' perceived success, leading to feelings of inadequacy. It's crucial to remember that everyone's journey is unique, and progress is not always linear. You may be making the right choices directionally, but visible changes can lag behind the internal work.&lt;/p&gt; &lt;p dir="ltr"&gt;The frustration can escalate when you're making significant sacrifices, such as giving up favorite foods or navigating social situations, without seeing the desired outcomes. This can lead to thoughts like, "Why even bother?" or "Are these trade-offs worth it?" It's important to recognize that these feelings are normal and to develop strategies for staying motivated.&lt;/p&gt; &lt;p dir="ltr"&gt;It is very easy to fall into the trap of thinking that you have lost a week of progress if you have one bad meal. Instead of this mindset, try to think of shorter more controlled stints of time, such as one meal at a time, or one day at a time.&lt;/p&gt; &lt;p dir="ltr"&gt;Navigating Social Challenges and Maintaining Consistency&lt;/p&gt; &lt;p dir="ltr"&gt;Social events can be a major hurdle when trying to stick to a nutrition plan. Dining out often involves larger portions, less control over ingredients, and the temptation of indulgent foods. It can feel like you're constantly having to skip meals or endure feelings of hunger.&lt;/p&gt; &lt;p dir="ltr"&gt;Social anxiety can also arise, both before and during events. Anticipating questions about your dietary choices or feeling guilty after indulging can detract from the enjoyment of social gatherings. Having a plan in place, such as bringing sparkling water with lemon or lime, and knowing how to respond to questions about your choices, can help alleviate this anxiety.&lt;/p&gt; &lt;p dir="ltr"&gt;Telling a person that you respect what your plan is, such as your coach, can help to solidify your resolve. Also, being well fed and hydrated before a social event can help tremendously.&lt;/p&gt; &lt;p dir="ltr"&gt;It is extremely easy to tinker with your approach, doubt yourself, and change or give up entirely. This is why having a coach is a great way to stay on track.&lt;/p&gt; &lt;p dir="ltr"&gt;Building Sustainable Habits and Finding Your Support System&lt;/p&gt; &lt;p dir="ltr"&gt;The key to long-term success is building and reinforcing healthy habits. Focus on small, achievable wins and play with time domains. Instead of focusing on distant goals, celebrate daily or weekly victories. Remember that consistency, not perfection, is the goal.&lt;/p&gt; &lt;p dir="ltr"&gt;Having a supportive voice of reason can make a world of difference. This could be a coach, a friend, or a family member who understands your goals and provides encouragement. They can help you stay grounded, navigate setbacks, and maintain perspective.&lt;/p&gt; &lt;p dir="ltr"&gt;Remember that many professionals, even other coaches, have coaches. This is because having someone to hold you accountable is vital.&lt;/p&gt; &lt;p dir="ltr"&gt;It is important to remember that for women, the monthly cycle can add another layer of difficulty. Be patient with yourself, and adjust your plan as needed.&lt;/p&gt; &lt;p&gt;&lt;strong&gt;PS - IF YOU'RE INTERESTED IN TAKING ONLINE COACHING FOR A TEST RUN, &lt;a href="https://barbell-logic.com/experience"&gt;CHECK IT OUT HERE. &lt;/a&gt;&lt;/strong&gt;&lt;/p&gt; &lt;/div&gt; &lt;div&gt;Connect with the hosts&lt;/div&gt; &lt;ul&gt; &lt;li&gt;&lt;a href="https://www.instagram.com/niki.in.the.gym/" target= "_blank" rel="noopener noreferrer"&gt;Niki on Instagram&lt;/a&gt;&lt;/li&gt; &lt;li&gt;&lt;a href="https://www.instagram.com/andrewbarbender/?hl=en" target="_blank" rel="noopener noreferrer"&gt;Andrew on Instagram&lt;/a&gt;&lt;/li&gt; &lt;/ul&gt; &lt;div&gt;Connect with the show&lt;/div&gt; &lt;ul&gt; &lt;li&gt;&lt;a href="https://www.instagram.com/barbell_logic/" target= "_blank" rel="noopener noreferrer"&gt;Barbell Logic on Instagram&lt;/a&gt;&lt;/li&gt; &lt;li&gt;&lt;a href="https://barbell-logic.com/podcast/" target="_blank" rel="noopener noreferrer"&gt;Podcast Webpage&lt;/a&gt;&lt;/li&gt; &lt;li&gt;&lt;a href="https://www.facebook.com/barbelllogiccoaching" target= "_blank" rel="noopener noreferrer"&gt;Barbell Logic on Facebook&lt;/a&gt;&lt;/li&gt; &lt;li&gt;Or email &lt;a href="mailto:podcast@barbell-logic.com" target="_blank" rel= "noopener noreferrer"&gt;podcast@barbell-logic.com&lt;/a&gt;&lt;/li&gt; &lt;/ul&gt;</description>

  Embarking on a nutritional change is a journey of dedication and effort. But what happens when you're putting in the work and the results seem to lag? This episode dives into the frustrating reality of the nutrition plateau, exploring the gap...

The Nutrition Plateau: When Hard Work Doesn't Show Results (Yet)

Learn practical strategies for building baseline nutrition habits that go beyond macro counting, focusing on consistent daily behaviors for sustainable health and lasting results. We dive deep into the behaviors that form the foundation of your nutritional success. Forget the complicated macro calculations for a moment; we're focusing on the daily, repeatable habits that truly make a difference. These are the routines that will empower you to build a reliable nutrition baseline, ensuring you consistently nourish your body and achieve your health goals. It's not about quick fixes or fad diets, but about establishing a sustainable lifestyle. We understand that the initial excitement of starting a new nutrition plan can fade. That's why we're focusing on behaviors that reduce decision fatigue. By creating consistent routines, you'll minimize the mental energy required to make healthy choices. This approach is crucial for long-term success, as it helps you navigate those inevitable moments when willpower is low and hunger strikes. We'll explore practical strategies to help you build these essential habits. Building Consistent, Decision-Free Routines Many people get overwhelmed by the details of weighing and measuring food. While these practices can be helpful, they're not always necessary for building a solid nutrition baseline. What's more important is establishing consistent routines that reduce the number of daily decisions you need to make. This means identifying repeatable behaviors that simplify your approach to food. Think about creating a set meal schedule or preparing a few staple dishes in advance. By having go-to options, you'll eliminate the need to constantly decide what to eat. This consistency is essential for building a reliable nutrition baseline. We'll also discuss how to develop a sense of portion control without obsessively weighing every ingredient. Learning to recognize ballpark amounts can be just as effective and far less stressful. When facing situations with less control, like social gatherings or travel, having a strong foundation of consistent behaviors is key. We'll explore strategies for maintaining your nutrition baseline in these scenarios, ensuring you can confidently make healthy choices even when your routine is disrupted. The goal is to reach a point where you feel confident in your ability to navigate any situation while staying true to your nutritional goals. Practical Food Strategies and Tradeoffs Building a healthy nutrition baseline involves understanding the foods that support your goals. We'll discuss essential food groups, focusing on prioritizing protein and carbohydrates while adjusting fats to suit your needs. Learn how to identify single-ingredient foods that offer flexibility and versatility in your meal planning. For example, a big batch of chicken breasts or ground beef can be used in a variety of ways. We'll also explore the concept of tradeoffs. Understanding that you can enjoy a fattier cut of meat if you reduce fats elsewhere in your diet is crucial for creating a sustainable plan. This flexibility allows you to enjoy your favorite foods while still maintaining a healthy balance. Discover how to incorporate spices, powdered peanut butter, cinnamon, and walnuts into your meals to add flavor and nutritional value. Having a repertoire of repeated, flexible recipes is essential for long-term success. These recipes should be easy to prepare and adaptable to your preferences and nutritional needs. Consider batch cooking or meal prepping to save time and ensure you always have healthy options available. By focusing on simple, single-ingredient foods and mastering a few key recipes, you'll be well on your way to building a strong nutrition baseline. PS - IF YOU'RE INTERESTED IN TAKING ONLINE COACHING FOR A TEST RUN, <a href= "https://barbell-logic.com/experience">CHECK IT OUT HERE. </a> Connect with the hosts <ul> <li><a href="https://www.instagram.com/niki.in.the.gym/" target= "_blank" rel="noopener noreferrer">Niki on Instagram</a></li> <li><a href="https://www.instagram.com/andrewbarbender/?hl=en" target="_blank" rel="noopener noreferrer">Andrew on Instagram</a></li> </ul> Connect with the show <ul> <li><a href="https://www.instagram.com/barbell_logic/" target= "_blank" rel="noopener noreferrer">Barbell Logic on Instagram</a></li> <li><a href="https://barbell-logic.com/podcast/" target="_blank" rel="noopener noreferrer">Podcast Webpage</a></li> <li><a href="https://www.facebook.com/barbelllogiccoaching" target= "_blank" rel="noopener noreferrer">Barbell Logic on Facebook</a></li> <li>Or email <a href="mailto:podcast@barbell-logic.com" target="_blank" rel= "noopener noreferrer">podcast@barbell-logic.com</a></li> </ul>

<description>&lt;p&gt;&lt;span style="font-weight: 400;"&gt;Learn practical strategies for building baseline nutrition habits that go beyond macro counting, focusing on consistent daily behaviors for sustainable health and lasting results.&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;We dive deep into the behaviors that form the foundation of your nutritional success. Forget the complicated macro calculations for a moment; we're focusing on the daily, repeatable habits that truly make a difference. These are the routines that will empower you to build a reliable nutrition baseline, ensuring you consistently nourish your body and achieve your health goals. It's not about quick fixes or fad diets, but about establishing a sustainable lifestyle.&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;We understand that the initial excitement of starting a new nutrition plan can fade. That's why we're focusing on behaviors that reduce decision fatigue. By creating consistent routines, you'll minimize the mental energy required to make healthy choices. This approach is crucial for long-term success, as it helps you navigate those inevitable moments when willpower is low and hunger strikes. We'll explore practical strategies to help you build these essential habits.&lt;/span&gt;&lt;/p&gt; &lt;h3&gt;&lt;strong&gt;Building Consistent, Decision-Free Routines&lt;/strong&gt;&lt;/h3&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Many people get overwhelmed by the details of weighing and measuring food. While these practices can be helpful, they're not always necessary for building a solid nutrition baseline. What's more important is establishing consistent routines that reduce the number of daily decisions you need to make. This means identifying repeatable behaviors that simplify your approach to food.&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Think about creating a set meal schedule or preparing a few staple dishes in advance. By having go-to options, you'll eliminate the need to constantly decide what to eat. This consistency is essential for building a reliable nutrition baseline. We'll also discuss how to develop a sense of portion control without obsessively weighing every ingredient. Learning to recognize ballpark amounts can be just as effective and far less stressful.&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;When facing situations with less control, like social gatherings or travel, having a strong foundation of consistent behaviors is key. We'll explore strategies for maintaining your nutrition baseline in these scenarios, ensuring you can confidently make healthy choices even when your routine is disrupted. The goal is to reach a point where you feel confident in your ability to navigate any situation while staying true to your nutritional goals.&lt;/span&gt;&lt;/p&gt; &lt;h3&gt;&lt;strong&gt;Practical Food Strategies and Tradeoffs&lt;/strong&gt;&lt;/h3&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Building a healthy nutrition baseline involves understanding the foods that support your goals. We'll discuss essential food groups, focusing on prioritizing protein and carbohydrates while adjusting fats to suit your needs. Learn how to identify single-ingredient foods that offer flexibility and versatility in your meal planning. For example, a big batch of chicken breasts or ground beef can be used in a variety of ways.&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;We'll also explore the concept of tradeoffs. Understanding that you can enjoy a fattier cut of meat if you reduce fats elsewhere in your diet is crucial for creating a sustainable plan. This flexibility allows you to enjoy your favorite foods while still maintaining a healthy balance. Discover how to incorporate spices, powdered peanut butter, cinnamon, and walnuts into your meals to add flavor and nutritional value.&lt;/span&gt;&lt;/p&gt; &lt;p&gt;&lt;span style="font-weight: 400;"&gt;Having a repertoire of repeated, flexible recipes is essential for long-term success. These recipes should be easy to prepare and adaptable to your preferences and nutritional needs. Consider batch cooking or meal prepping to save time and ensure you always have healthy options available. By focusing on simple, single-ingredient foods and mastering a few key recipes, you'll be well on your way to building a strong nutrition baseline.&lt;/span&gt;&lt;/p&gt; &lt;div&gt; &lt;p&gt;&lt;strong&gt;PS - IF YOU'RE INTERESTED IN TAKING ONLINE COACHING FOR A TEST RUN, &lt;a href= "https://barbell-logic.com/experience"&gt;CHECK IT OUT HERE. &lt;/a&gt;&lt;/strong&gt;&lt;/p&gt; &lt;/div&gt; &lt;div&gt;Connect with the hosts&lt;/div&gt; &lt;ul&gt; &lt;li&gt;&lt;a href="https://www.instagram.com/niki.in.the.gym/" target= "_blank" rel="noopener noreferrer"&gt;Niki on Instagram&lt;/a&gt;&lt;/li&gt; &lt;li&gt;&lt;a href="https://www.instagram.com/andrewbarbender/?hl=en" target="_blank" rel="noopener noreferrer"&gt;Andrew on Instagram&lt;/a&gt;&lt;/li&gt; &lt;/ul&gt; &lt;div&gt;Connect with the show&lt;/div&gt; &lt;ul&gt; &lt;li&gt;&lt;a href="https://www.instagram.com/barbell_logic/" target= "_blank" rel="noopener noreferrer"&gt;Barbell Logic on Instagram&lt;/a&gt;&lt;/li&gt; &lt;li&gt;&lt;a href="https://barbell-logic.com/podcast/" target="_blank" rel="noopener noreferrer"&gt;Podcast Webpage&lt;/a&gt;&lt;/li&gt; &lt;li&gt;&lt;a href="https://www.facebook.com/barbelllogiccoaching" target= "_blank" rel="noopener noreferrer"&gt;Barbell Logic on Facebook&lt;/a&gt;&lt;/li&gt; &lt;li&gt;Or email &lt;a href="mailto:podcast@barbell-logic.com" target="_blank" rel= "noopener noreferrer"&gt;podcast@barbell-logic.com&lt;/a&gt;&lt;/li&gt; &lt;/ul&gt;</description>

Learn practical strategies for building baseline nutrition habits that go beyond macro counting, focusing on consistent daily behaviors for sustainable health and lasting results. We dive deep into the behaviors that form the foundation of your...

Beyond Macros: Building Baseline Nutrition Habits

Ever feel lost in the sea of nutrition advice? Tired of starting and stopping diets? Ditch the diet! Learn why you need a nutrition baseline and how to build one.  Your nutritional baseline is you secret to sustainable nutrition success. The key to sustainable progress isn't a quick fix, but a solid foundation. In this episode, we're diving into the concept of a nutrition baseline – your personal safe haven of healthy eating habits. The Importance of Your Nutritional Baseline This isn't about restrictive dieting; it's about establishing a consistent, enjoyable way of eating that supports your overall health and well-being. Think of it as your nutritional home base, a place you can always return to when life throws you off track. This episode will equip you with the tools to create your own personalized baseline, so you can finally achieve lasting results. Your nutrition baseline is more than just a meal plan; it's a collection of consistent habits that make healthy eating second nature. It's the set of actions you can always fall back on, providing a sense of stability and direction. This "safe zone" helps you maintain a healthy weight and body composition, not necessarily "shredded" but comfortable and thriving. It's the point where you feel good, energized, and in control of your food choices. This baseline isn't about white-knuckle restriction, but rather about making consistently good choices. It minimizes processed foods, prioritizes whole, nutrient-dense options, and helps you avoid the common pitfalls that derail so many people. Think of it as your personal nutritional reset button. Building Your Nutrition Baseline A well-defined baseline includes a rough meal plan with similar foods for each meal. For example, you might have a go-to breakfast of 4 eggs with healthy carbs. Lunch could be 6-8 ounces of lean meat with veggies and carbs, and dinner might be 10 ounces of lean protein with carbs, fats, and veggies. A typical day might also include snacks like Greek yogurt with blueberries. Flexibility is key – you can add small additions like walnuts to your yogurt or swap out chicken for fish. The core principle is consistency with a foundation of whole, minimally processed foods. The building blocks of your baseline include reliable protein sources like meat, eggs, and yogurt. Healthy carbohydrates like rice, oats, bread (whole grain when possible), and fruit are also essential. Dialing In Your Nutrition Baseline Don't forget plenty of fiber from veggies, legumes, chia seeds, and nuts. Start by focusing on protein intake, aiming for roughly 1 gram per pound of body weight as a general guideline. For individuals who are older or female, a starting point of 12-15 calories per pound of body weight, with approximately 90 grams of protein (+/- 10 grams), can be a good starting point. The remaining calories can be allocated to carbohydrates. Experiment to find whole foods you enjoy, focusing on 3-4 meals per day. A great strategy is to start with protein at each meal and build around it. Visualize your plate: protein in the form of chicken breast, carbs from rice or sweet potatoes, and fiber/veggies from broccoli. Nuts can be added to bump up calories if needed. This approach allows for easy mixing and matching. For example, chicken can be used in various dishes – Mexican, Asian, sandwiches, with rice or in a tortilla. The goal isn't to follow the exact same recipes every day, but rather to have a flexible framework of nutritious foods that you enjoy and can easily adapt to your preferences and schedule. Visualizing your macros can be helpful, but don't get too caught up in precise tracking – consistency with whole foods is the most important factor. PS - IF YOU'RE INTERESTED IN TAKING ONLINE COACHING FOR A TEST RUN, <a href= "https://barbell-logic.com/experience">CHECK IT OUT HERE. </a> Connect with the hosts <ul> <li><a href="https://www.instagram.com/niki.in.the.gym/" target= "_blank" rel="noopener noreferrer">Niki on Instagram</a></li> <li><a href="https://www.instagram.com/andrewbarbender/?hl=en" target="_blank" rel="noopener noreferrer">Andrew on Instagram</a></li> </ul> Connect with the show <ul> <li><a href="https://www.instagram.com/barbell_logic/" target= "_blank" rel="noopener noreferrer">Barbell Logic on Instagram</a></li> <li><a href="https://barbell-logic.com/podcast/" target="_blank" rel="noopener noreferrer">Podcast Webpage</a></li> <li><a href="https://www.facebook.com/barbelllogiccoaching" target= "_blank" rel="noopener noreferrer">Barbell Logic on Facebook</a></li> <li>Or email <a href="mailto:podcast@barbell-logic.com" target="_blank" rel= "noopener noreferrer">podcast@barbell-logic.com</a></li> </ul>

<description>&lt;p dir="ltr"&gt;Ever feel lost in the sea of nutrition advice? Tired of starting and stopping diets? Ditch the diet! Learn why you need a nutrition baseline and how to build one. &lt;/p&gt; &lt;p dir="ltr"&gt;Your nutritional baseline is you secret to sustainable nutrition success. The key to sustainable progress isn't a quick fix, but a solid foundation. In this episode, we're diving into the concept of a nutrition baseline – your personal safe haven of healthy eating habits.&lt;/p&gt; &lt;h3 dir="ltr"&gt;The Importance of Your Nutritional Baseline&lt;/h3&gt; &lt;p dir="ltr"&gt;This isn't about restrictive dieting; it's about establishing a consistent, enjoyable way of eating that supports your overall health and well-being. Think of it as your nutritional home base, a place you can always return to when life throws you off track. This episode will equip you with the tools to create your own personalized baseline, so you can finally achieve lasting results.&lt;/p&gt; &lt;p dir="ltr"&gt;Your nutrition baseline is more than just a meal plan; it's a collection of consistent habits that make healthy eating second nature. It's the set of actions you can always fall back on, providing a sense of stability and direction.&lt;/p&gt; &lt;p dir="ltr"&gt;This "safe zone" helps you maintain a healthy weight and body composition, not necessarily "shredded" but comfortable and thriving. It's the point where you feel good, energized, and in control of your food choices.&lt;/p&gt; &lt;p dir="ltr"&gt;This baseline isn't about white-knuckle restriction, but rather about making consistently good choices. It minimizes processed foods, prioritizes whole, nutrient-dense options, and helps you avoid the common pitfalls that derail so many people. Think of it as your personal nutritional reset button.&lt;/p&gt; &lt;h3 dir="ltr"&gt;Building Your Nutrition Baseline&lt;/h3&gt; &lt;p dir="ltr"&gt;A well-defined baseline includes a rough meal plan with similar foods for each meal. For example, you might have a go-to breakfast of 4 eggs with healthy carbs.&lt;/p&gt; &lt;p dir="ltr"&gt;Lunch could be 6-8 ounces of lean meat with veggies and carbs, and dinner might be 10 ounces of lean protein with carbs, fats, and veggies. A typical day might also include snacks like Greek yogurt with blueberries.&lt;/p&gt; &lt;p dir="ltr"&gt;Flexibility is key – you can add small additions like walnuts to your yogurt or swap out chicken for fish. The core principle is consistency with a foundation of whole, minimally processed foods.&lt;/p&gt; &lt;p dir="ltr"&gt;The building blocks of your baseline include reliable protein sources like meat, eggs, and yogurt. Healthy carbohydrates like rice, oats, bread (whole grain when possible), and fruit are also essential.&lt;/p&gt; &lt;h3 dir="ltr"&gt;Dialing In Your Nutrition Baseline&lt;/h3&gt; &lt;p dir="ltr"&gt;Don't forget plenty of fiber from veggies, legumes, chia seeds, and nuts. Start by focusing on protein intake, aiming for roughly 1 gram per pound of body weight as a general guideline.&lt;/p&gt; &lt;p dir="ltr"&gt;For individuals who are older or female, a starting point of 12-15 calories per pound of body weight, with approximately 90 grams of protein (+/- 10 grams), can be a good starting point. The remaining calories can be allocated to carbohydrates.&lt;/p&gt; &lt;p dir="ltr"&gt;Experiment to find whole foods you enjoy, focusing on 3-4 meals per day. A great strategy is to start with protein at each meal and build around it.&lt;/p&gt; &lt;p dir="ltr"&gt;Visualize your plate: protein in the form of chicken breast, carbs from rice or sweet potatoes, and fiber/veggies from broccoli. Nuts can be added to bump up calories if needed.&lt;/p&gt; &lt;p dir="ltr"&gt;This approach allows for easy mixing and matching. For example, chicken can be used in various dishes – Mexican, Asian, sandwiches, with rice or in a tortilla.&lt;/p&gt; &lt;p dir="ltr"&gt;The goal isn't to follow the exact same recipes every day, but rather to have a flexible framework of nutritious foods that you enjoy and can easily adapt to your preferences and schedule.&lt;/p&gt; &lt;p dir="ltr"&gt;Visualizing your macros can be helpful, but don't get too caught up in precise tracking – consistency with whole foods is the most important factor.&lt;/p&gt; &lt;div&gt; &lt;p&gt;&lt;strong&gt;PS - IF YOU'RE INTERESTED IN TAKING ONLINE COACHING FOR A TEST RUN, &lt;a href= "https://barbell-logic.com/experience"&gt;CHECK IT OUT HERE. &lt;/a&gt;&lt;/strong&gt;&lt;/p&gt; &lt;/div&gt; &lt;div&gt;Connect with the hosts&lt;/div&gt; &lt;ul&gt; &lt;li&gt;&lt;a href="https://www.instagram.com/niki.in.the.gym/" target= "_blank" rel="noopener noreferrer"&gt;Niki on Instagram&lt;/a&gt;&lt;/li&gt; &lt;li&gt;&lt;a href="https://www.instagram.com/andrewbarbender/?hl=en" target="_blank" rel="noopener noreferrer"&gt;Andrew on Instagram&lt;/a&gt;&lt;/li&gt; &lt;/ul&gt; &lt;div&gt;Connect with the show&lt;/div&gt; &lt;ul&gt; &lt;li&gt;&lt;a href="https://www.instagram.com/barbell_logic/" target= "_blank" rel="noopener noreferrer"&gt;Barbell Logic on Instagram&lt;/a&gt;&lt;/li&gt; &lt;li&gt;&lt;a href="https://barbell-logic.com/podcast/" target="_blank" rel="noopener noreferrer"&gt;Podcast Webpage&lt;/a&gt;&lt;/li&gt; &lt;li&gt;&lt;a href="https://www.facebook.com/barbelllogiccoaching" target= "_blank" rel="noopener noreferrer"&gt;Barbell Logic on Facebook&lt;/a&gt;&lt;/li&gt; &lt;li&gt;Or email &lt;a href="mailto:podcast@barbell-logic.com" target="_blank" rel= "noopener noreferrer"&gt;podcast@barbell-logic.com&lt;/a&gt;&lt;/li&gt; &lt;/ul&gt;</description>

Ever feel lost in the sea of nutrition advice? Tired of starting and stopping diets? Ditch the diet! Learn why you need a nutrition baseline and how to build one.  Your nutritional baseline is you secret to sustainable nutrition success. The key...

Why You Need a Nutrition Baseline (& How to Build Yours)

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