Prevail Coaching

10/07/2026

s Vegetarian Healthier Than Eating Meat?

A vegetarian diet removes meat and fish but can still include eggs and dairy. That makes it less restrictive than a vegan diet.

DOES IT WORK FOR WEIGHT LOSS?

Yes, it can. Vegetarian diets often include more fibre-rich foods, which can help with fullness and calorie control.

But vegetarian doesn't automatically mean weight loss. Your calories and food choices still need to match your body, goals and lifestyle.

WHAT ABOUT PROTEIN?

Unlike vegan eating, eggs and dairy can make protein much easier to get. Beans, lentils, tofu and other plant proteins add more options.

You still need to eat enough—the vegetarian label doesn't set your protein target for you.

BUYER BEWARE ⚠️

“Vegetarian” doesn't mean healthy. Pizza, fries, desserts and highly processed meat substitutes can all be vegetarian.

NUTRITIONAL BALANCE — ⭐⭐⭐⭐⭐

A well-planned vegetarian diet can provide plenty of fibre, vitamins, minerals, healthy fats and protein. Some nutrients like iron, B12 and omega-3s still deserve attention.

PROTEIN AVAILABILITY — ⭐⭐⭐☆☆

Eggs, Greek yogurt, cottage cheese, milk, soy, beans and lentils provide plenty of options. Getting higher amounts can still take more planning than a diet that includes meat and fish.

LONG-TERM HEALTH — ⭐⭐⭐⭐⭐

Well-planned vegetarian diets are linked with good heart and metabolic health. As always, the quality of the foods matters.

SCIENTIFIC EVIDENCE — ⭐⭐⭐⭐⭐

Vegetarian diets have been studied extensively. Research supports benefits for several heart and metabolic health markers.

FLEXIBLE FOR LIFE — ⭐⭐⭐⭐☆

Removing meat and fish creates restrictions, but eggs and dairy make eating out, travelling and family meals easier than strict vegan eating.

OVERALL: 22/25 ⭐⭐⭐⭐☆

BOTTOM LINE

Vegetarian can be a nutritious, flexible way to eat. But removing meat doesn't automatically make a diet healthy.

The better question is: Does the way you eat give your body what it needs while fitting your goals and lifestyle?

10/01/2026

09/30/2026

Are Carbs Really the Problem?

A low-carb diet reduces foods like bread, pasta, rice and sweets. Unlike Keto, carbs don't need to be low enough to reach ketosis.

WHAT DOES “LOW CARB” MEAN?

There isn't one clear definition. Low-carb is often under 130 g per day, while very-low-carb can mean just 20–50 g.

The problem? These fixed numbers don't account for your body size, activity, training or goals.

DOES IT WORK FOR WEIGHT LOSS?

Yes, it can. Cutting carbs often removes calorie-dense snack foods and may help control hunger.

But carbs don't cause weight gain. Low-carb and low-fat diets can both work when they help you eat fewer calories.

WHAT ABOUT ENERGY?

Carbs are a great fuel source, especially for harder training. Lower-carb may work well for some, while active people may benefit from more.

BUYER BEWARE ⚠️

“Low carb” doesn't mean healthy. Food quality and what you replace those carbs with still matter.

NUTRITIONAL BALANCE — ⭐⭐⭐⭐☆

Low-carb can include vegetables, fruit, protein and healthy fats. Stricter versions can reduce whole grains, legumes, fruit and fibre.

PROTEIN AVAILABILITY — ⭐⭐⭐⭐⭐

Most low-carb diets include plenty of protein-rich foods, making protein easy to get.

LONG-TERM HEALTH — ⭐⭐⭐⭐☆

Low-carb can improve weight, triglycerides and other health markers. Long-term health also depends on food quality and what replaces the carbs.

SCIENTIFIC EVIDENCE — ⭐⭐⭐⭐⭐

Low-carb is well studied. It can work, but research doesn't show everyone needs to restrict carbs to be healthy or lose weight.

FLEXIBLE FOR LIFE — ⭐⭐☆☆☆

Low-carb limits many everyday foods like bread, pasta, rice and potatoes. Restaurants, travel and family meals can make staying within strict carb limits difficult long term.

OVERALL: 20/25 ⭐⭐⭐⭐☆

BOTTOM LINE

Low-carb can be an effective way to eat. But that doesn't mean carbs are the problem.

The better question isn't “Should I eat carbs?”

It's “How much carbohydrate works for my body, training, goals and lifestyle?”

09/28/2026

Is the Vegan Diet Healthy?

A vegan diet removes all animal foods, including meat, fish, eggs and dairy. It is built around plant foods like vegetables, fruit, grains, beans, lentils, nuts and seeds.

DOES IT WORK FOR WEIGHT LOSS?

Yes, it can. Plant foods are often high in fibre, which can help control hunger and make eating fewer calories easier.

But vegan doesn't automatically mean weight loss. Your calories, protein and food choices still need to match your body, goals and lifestyle.

BUYER BEWARE ⚠️

“Vegan” doesn't mean healthy. Vegan cookies, bars, fake meats and snacks can still be highly processed.

NUTRITIONAL BALANCE — ⭐⭐⭐⭐☆

A well-planned vegan diet can provide lots of fibre, vitamins, minerals and plant nutrients. But B12 requires special attention, while iron, calcium, iodine, vitamin D, zinc and omega-3s may also require planning.

PROTEIN AVAILABILITY — ⭐⭐☆☆☆

You can get enough protein eating vegan, but it takes more planning. Beans, lentils, tofu, tempeh, soy foods and protein powders can help meet higher protein needs.

LONG-TERM HEALTH — ⭐⭐⭐⭐⭐

Well-planned vegan diets are linked with good heart and metabolic health. But food quality still matters—the vegan label alone doesn't make a diet healthy.

SCIENTIFIC EVIDENCE — ⭐⭐⭐⭐⭐

Plant-based diets have been studied extensively. Research supports many health benefits, although it's harder to separate being strictly vegan from simply eating more high-quality plant foods.

FLEXIBLE FOR LIFE — ⭐⭐⭐☆☆

Meat, fish, eggs and dairy are completely off the table. Vegan options are widely available today, but restaurants, travel and family meals can still take extra planning.

OVERALL: 19/25 ⭐⭐⭐⭐☆

BOTTOM LINE

A well-planned vegan diet can be very healthy. Its biggest challenges are getting enough protein, covering certain nutrients and living with the restrictions.

Could you eat this way for life?

If yes, it can work very well. But removing animal foods doesn't automatically create a nutrition plan built around your body and goals.

09/23/2026

Paleo: Healthy or Overhyped?

The Paleo diet focuses on meat, fish, eggs, vegetables, fruit, nuts and seeds. Grains, legumes, most dairy and highly processed foods are removed.

DOES IT WORK FOR WEIGHT LOSS?

Yes, it can. Paleo removes many highly processed, calorie-dense foods and focuses heavily on whole foods. Research has found improvements in body weight and waist size.

But Paleo doesn't automatically cause weight loss. Your calories and food choices still need to match your body, goals and lifestyle.

WHAT'S THE CATCH?

Paleo removes nutritious foods like whole grains, beans, lentils and dairy—not just processed foods.

A diet can work well without every food it removes being unhealthy.

BUYER BEWARE ⚠️

“Paleo” doesn't automatically mean healthy. Paleo bars, cookies and snacks can still be highly processed and calorie-dense.

NUTRITIONAL BALANCE — ⭐⭐⭐⭐☆

Paleo can provide plenty of protein, fibre, healthy fats, vitamins and minerals. But removing dairy, grains and legumes can make nutrients like calcium and iodine harder to get.

PROTEIN AVAILABILITY — ⭐⭐⭐⭐⭐

Meat, fish and eggs make getting enough high-quality protein easy.

LONG-TERM HEALTH — ⭐⭐⭐⭐☆

Research shows promising improvements in weight, blood pressure, cholesterol and other heart-health markers. Newer research also links greater Paleo adherence with lower risk of some chronic diseases, but the evidence isn't as established as it is for Mediterranean-style eating.

SCIENTIFIC EVIDENCE — ⭐⭐⭐⭐☆

There is real human research behind Paleo, including randomized trials. But evidence doesn't show that grains, legumes and dairy need to be removed to be healthy.

FLEXIBLE FOR LIFE — ⭐⭐⭐☆☆

Whole foods give you plenty of options, but removing grains, legumes and most dairy can make restaurants, travel and family meals harder.

OVERALL: 20/25 ⭐⭐⭐⭐☆

BOTTOM LINE

Paleo can be a healthy way to eat, especially when it replaces highly processed foods with whole foods.

But you don't need to eat like your ancestors. You need a way of eating that fits your body, goals and life today.

09/18/2026

Is More Protein Really Better?

A high-protein diet puts more focus on protein-rich foods like meat, fish, eggs, dairy, beans and lentils.

WHAT DOES “HIGH PROTEIN” MEAN?

There isn't one clear definition. Research often uses more than 25% of calories from protein or more than 1.2 g per kg of body weight.

That's the problem with labels like “high protein”—they don't tell you how much YOU need.

DOES IT WORK FOR WEIGHT LOSS?

Yes, it can. Protein helps you feel full and can help protect muscle while losing weight.

But more protein doesn't automatically mean more weight loss. Your calories and food choices still need to match your body and goals.

WHAT ABOUT CARBS & FAT?

More protein doesn't mean carbs and fat don't matter. Carbs help fuel training, while healthy fats provide energy and support normal body functions.

The goal is enough protein—not as much as possible.

BUYER BEWARE ⚠️

“High protein” doesn't automatically mean healthy. Bars, shakes, cereals and snacks can still be highly processed or packed with extra calories.

NUTRITIONAL BALANCE — ⭐⭐⭐⭐☆

High-protein eating can be very balanced—or not. Fruit, vegetables, whole grains, healthy fats and fibre still matter.

PROTEIN AVAILABILITY — ⭐⭐⭐⭐⭐

No surprise here. Making protein a priority makes it much easier to get enough to maintain and build muscle.

LONG-TERM HEALTH — ⭐⭐⭐⭐☆

Protein can be part of a healthy long-term diet, but the source and the rest of your food choices matter too.

SCIENTIFIC EVIDENCE — ⭐⭐⭐⭐⭐

Protein is very well studied. Research supports getting enough for muscle, fullness and preserving lean mass.

FLEXIBLE FOR LIFE — ⭐⭐⭐⭐⭐

Nothing has to be off the table. Protein can be adjusted around your food preferences, schedule and goals.

OVERALL: 23/25 ⭐⭐⭐⭐⭐

BOTTOM LINE

More protein can be useful for staying full and protecting muscle. But more isn't always better.

How much do you actually need?

That's where personalization matters. Your protein, carbs, fats and calories should work together around your body, training and goals.

09/16/2026

Have to give Dave Nicolle a big shout out with setting a new National record for over 40 team relay winning gold. Also finishing 3rd overall in the 2 man race!

Busy hockey dad who trucks though setbacks better then most anyone I know.