Nutrition Master Plan

𝗗𝗿𝘂𝗴𝘀 𝗼𝗻𝗹𝘆 𝘁𝗿𝗲𝗮𝘁 𝘁𝗵𝗲 𝘀𝘆𝗺𝗽𝘁𝗼𝗺𝘀—they will not reverse your high blood pressure, acid reflux, IBS, etc. ⁣
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Many common illnesses and auto-immune diseases are caused by a disrupted metabolism & poor nutrition. You need to address the root cause of your health issues.⁣
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𝗛𝗲𝗿𝗲’𝘀 𝗵𝗼𝘄 𝘁𝗼 𝗺𝗮𝗸𝗲 𝗶𝘁 𝗵𝗮𝗽𝗽𝗲𝗻:⁣
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* Stop eating processed foods (if it’s in a bag or a box, stay away)⁣
* Reduce your consumption of added sugar⁣
* Eat adequate amounts of protein at every meal (25-50g)⁣
* Stop eating 2 hours before bedtime⁣
* Don’t drink your calories⁣
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When you provide your body with the nutrients it needs, it will heal. You may even be able to de-prescribe your medications instead of adding to them.⁣
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If you woke up this morning and got out of bed, 𝐲𝐨𝐮 𝐡𝐚𝐯𝐞 𝐭𝐡𝐞 𝐩𝐨𝐰𝐞𝐫 𝐭𝐨 𝐢𝐦𝐩𝐫𝐨𝐯𝐞 𝐲𝐨𝐮𝐫 𝐥𝐢𝐟𝐞. Don’t waste another day putting it off.⁣
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🔹 Begin with a small positive shift each week. Maybe it’s swapping that sugary snack for a short walk during lunch or reaching out to an old friend instead of reaching for some ice cream. These seemingly small steps add up and make you feel empowered.⁣
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🔹 Health Transformation: Watch how these little changes ripple through your life leading to improved energy, better sleep, and a brighter outlook on life. 🌿💪⁣
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My favorite eggs, 𝐕𝐢𝐭𝐚𝐥 𝐂𝐡𝐨𝐢𝐜𝐞, were on sale at Whole Foods this weekend, so I stocked up. They won’t last long, as I eat around five eggs per day.⁣
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𝐄𝐠𝐠𝐬 𝐚𝐫𝐞 𝐧𝐚𝐭𝐮𝐫𝐞’𝐬 𝐦𝐮𝐥𝐭𝐢𝐯𝐢𝐭𝐚𝐦𝐢𝐧 with the perfect balance of protein, fat, and calories. ⁣
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Eating them 𝐤𝐞𝐞𝐩𝐬 𝐲𝐨𝐮 𝐦𝐨𝐫𝐞 𝐬𝐚𝐭𝐢𝐬𝐟𝐢𝐞𝐝 𝐚𝐧𝐝 𝐟𝐞𝐞𝐥𝐢𝐧𝐠 𝐟𝐮𝐥𝐥 𝐥𝐨𝐧𝐠𝐞𝐫 𝐭𝐡𝐚𝐧 𝐡𝐢𝐠𝐡-𝐜𝐚𝐫𝐛 𝐩𝐫𝐨𝐜𝐞𝐬𝐬𝐞𝐝 𝐟𝐚𝐫𝐞. They also provide all nine amino acids and are a great source of vitamin D. ⁣
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A dysfunctional metabolism can lead to various symptoms and health issues including:⁣
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* Chronic Fatigue⁣
* Constant headaches⁣
* Dry skin, hair loss, and brittle nails⁣
* Weight Gain⁣
* High Blood Pressure (a sure sign that your metabolism is not working as it should)⁣
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𝗜𝗻𝘀𝘁𝗲𝗮𝗱 𝗼𝗳 𝘁𝗮𝗸𝗶𝗻𝗴 𝗮𝗻𝗼𝘁𝗵𝗲𝗿 𝗽𝗶𝗹𝗹, 𝘄𝗵𝘆 𝗻𝗼𝘁 𝗴𝗼 𝘁𝗼 𝘁𝗵𝗲 𝗿𝗼𝗼𝘁 𝗰𝗮𝘂𝘀𝗲 𝗼𝗳 𝘁𝗵𝗲 𝗽𝗿𝗼𝗯𝗹𝗲𝗺? ⁣
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Give your body the correct inputs (nutrient-dense food, sunlight, sleep) to optimize your metabolism and improve your overall well-being. You'll also have the pleasant side effect of weight loss.⁣
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𝗜𝗳 𝘆𝗼𝘂'𝗱 𝗹𝗶𝗸𝗲 𝗵𝗲𝗹𝗽 𝗺𝗮𝗸𝗶𝗻𝗴 𝘁𝗵𝗶𝘀 𝗵𝗮𝗽𝗽𝗲𝗻, 𝗯𝗼𝗼𝗸 𝗮 𝗳𝗿𝗲𝗲 𝗰𝗮𝗹𝗹 𝘄𝗶𝘁𝗵 𝗺𝗲 𝘁𝗵𝗿𝗼𝘂𝗴𝗵 𝘁𝗵𝗲 𝗹𝗶𝗻𝗸 𝗶𝗻 𝗺𝘆 𝗯𝗶𝗼.⁣
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I ended up finishing 54th in the world for the CrossFit Open this year. And I had to compete against those youngsters at 55!
Age is just a number.
https://www.instagram.com/reel/C4yopIpucWQ/?utm_source=ig_web_copy_link&igsh=MzRlODBiNWFlZA==

I ended up in 𝟱𝟰𝘁𝗵 𝗽𝗹𝗮𝗰𝗲 𝗶𝗻 𝘁𝗵𝗲 𝘄𝗼𝗿𝗹𝗱 𝗳𝗼𝗿 𝘁𝗵𝗲 𝗖𝗿𝗼𝘀𝘀𝗙𝗶𝘁 𝗢𝗽𝗲𝗻 𝗮𝗻𝗱 𝟯𝟮𝗻𝗱 𝗶𝗻 𝘁𝗵𝗲 𝗨𝗦 for my age group (55-59). ⁣ ⁣ I focused on eating a high protein whole foods diet and feel this helped me move up the leaderboard this year. ⁣ ⁣ The approach can best be described as animal based with a big focus on beef & eggs. It’s the best “diet” for athletes & everyone else. We all have the same basic biological wiring and your body will respond favorably to these foods. You just have to give it a chance. ⁣ ⁣ And don’t believe the false narrative that these foods lead to heart disease, cancer, etc. 𝗦𝘂𝗴𝗮𝗿 & 𝗽𝗿𝗼𝗰𝗲𝘀𝘀𝗲𝗱 𝗳𝗼𝗼𝗱 𝗮𝗿𝗲 𝘁𝗵𝗲 𝗽𝗿𝗼𝗯𝗹𝗲𝗺. ⁣ ⁣ Whether you’re fit or out of shape, in your 50s or your 30s, man, woman, or child, this is the way we were meant to eat. ⁣ ⁣ #crossfitopen #protein #nutrition #healthyfood #healthcoach #lowcarb

Still in the top 100 in the world, for old men at least😎, after the second workout.
One more workout to go for this year's CrossFit Open

TikTok · health.coach.johnj Check out health.coach.johnj's video.

I'm in the CrossFit Open again this year and hoping to advance to the quarterfinals. While some people might think crossfit people are crazy and/or annoying 🤪, I find it's an awesome way to stay in shape and make lasting friendships. Plus, being able to compete at 59 is a lot of fun!

https://www.instagram.com/reel/C4MFfrROotp/?utm_source=ig_web_copy_link

While I have a deep passion for coaching individuals to regain their health, I’m also dedicated to optimizing my own health and performance in the gym. ⁣ ⁣ As a proud member of the 𝐂𝐫𝐨𝐬𝐬𝐅𝐢𝐭 𝐂𝐮𝐥𝐭, I usually participate in the CrossFit Open around this time every year.⁣ ⁣ I’m going to post my scores and ranking to provide some extra motivation. Especially at the end of these workouts when I’m really gassed. ⁣ ⁣ I also want to show that 𝐚𝐠𝐞 𝐬𝐡𝐨𝐮𝐥𝐝𝐧’𝐭 𝐡𝐨𝐥𝐝 𝐲𝐨𝐮 𝐛𝐚𝐜𝐤. As long as you’re breathing, you can improve your fitness and your life.💪⁣ ⁣ #crossfit #crossfitopen #burpees #ageisjustanumber #healthcoach #fitness #fitnessmotivation #keto

The accepted diet truisms of the last 50 years have led us astray. ⁣Obesity continues to rise & we need to change what we’re eating.
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Forget these “rules”. Eat like your grandparents ate: meat, butter, eggs, seafood, vegetables, fruits, and the occasional treat. ⁣
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Some excellent advice from Jennifer Aniston regarding nutrition—

DON’T EAT CRAP!

I just became an even bigger fan.

Deep down, we all know that shortcuts rarely work. And this goes double for weight loss drugs.⁣
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While new GLP-1 drugs are the next multibillion $ home run for the pharmaceutical industry, chances are, there is going to be a long list of complications for the people who take them.⁣
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If you’re thinking about trying one of these drugs because nothing else has worked, why not schedule a free call with me to learn if a low-carb diet might be an option for you?⁣
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Work with your body instead of taking another drug.⁣
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It's important to recognize that health and wellness go beyond the number on a scale.⁣
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When you celebrate these non-scale victories, you get extra motivation and reinforce the positive changes necessary to improve your life long-term with weight loss as an added bonus.⁣
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