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Nutrition (Elite Athlete)

Elite Athlete Action Nutrition (Elite Athlete)

LESSON OVERVIEW
WHAT YOU WILL LEARN

In this lesson, you’ll discover the science and strategies behind effective, sustainable nutrition. We’ll break down the key principles that go beyond calorie counting, focusing on how to fuel your body for lasting energy, fat loss, and improved health. You’ll learn how to balance macronutrients, maintain stable blood sugar levels, and create personalized meal plans that support your goals without feeling restrictive. This lesson also explores the emotional side of eating—understanding why we eat, overcoming cravings, and building a healthy relationship with food. By the end, you’ll have the tools to take control of your nutrition, make informed choices, and stay consistent without relying on fad diets or quick fixes.

NEEDS & OVERVIEW

Nutrition

YouTube video

Let me start by saying this: this isn’t some quick-fix nutrition plan. I’m not about gimmicks or shortcuts that leave you worse off than when you started. You need real, lasting change. This section is all about getting your body and mind in sync so you feel incredible and can hit your goals.

Poor nutrition is like a monster tearing you apart from the inside. You can’t just ignore it. If you want to feel amazing and make progress, you’ve got to fuel your body the right way. It’s not about starving yourself or giving up everything you love—it’s about balance.

Balance is the key. When your body’s in balance—what I call homeostasis—you can burn fat, build muscle, and feel strong. And let’s be real: muscle isn’t just for looks. It keeps you healthy, helps you burn fat, and slows aging. But too many people get this wrong. They cut calories too low, binge when they feel stressed, or spend hours doing cardio and see no results.

If you’re on the bigger side: you’ve got to eat enough to fuel your body. Starving yourself or cutting out carbs will only slow your metabolism and mess you up in the long run. Restriction will not work for you—you need to be giving your body what it needs to thrive.

Nutrition is more than just numbers and science. We’ve got to talk about why we eat the way we do. Why do we love food so much? Why is it so hard to control? Most of us don’t eat just to fuel our bodies—we eat because we’re stressed, bored, or looking for comfort. If we don’t figure that part out, we’ll keep spinning our wheels.

My plan is different because it looks at the whole picture. I’m not just talking about what to eat and when to eat it—I’m getting into the emotional side of food.

That’s what we’re going to tackle together.
I’ve got your back. In this chapter, I’ll break it all down—the science, the behavior, and the balance you need to create a plan that works for your life. Let’s make it happen.

Nutrition 101 – The Science Behind it!
Protein Is Important

Protein is Important!

Protein is essential for maintaining muscle, which is key to fat loss and long-term health. Your protein needs depend on your activity level, but most people don’t realize how much they need to support lean mass.
Here’s what I’ve learned:

A Real Case:

One client was losing 6 pounds of fat a week while maintaining her lean mass. But one week, she decided to:

  1. Add two intense spinning classes a day.

  2. Cut out all carbs.

She lost 9 pounds that week, but testing revealed the truth:

  1. 7.2 pounds were muscle loss, not fat.

  2. She only lost 1.8 pounds of fat.

She slowed her metabolism, making future fat loss harder.
We are dealing with precise science here. At home, she would have kept doing the same thing, lowering her metabolism.

Lean Mass Increase

Increasing lean mass is a key strategy to counteract aging. When we increase lean mass, we address all five factors of aging. This approach has been a cornerstone of my work for over 30 years.

Here’s what I’ve learned through decades of measuring and observing:

Nutrition is 70% of Weight Loss

Once you’ve nailed down your purpose, motivation, goals, and a solid plan, it’s time to dive into one of the most crucial elements of your success: nutrition. Here’s the truth—nutrition is 70 percent of the weight loss equation. No matter how much you exercise, if you don’t eat the right foods in the right portions, you won’t see the results you want. Want an easier path? Focus on your diet first, and let exercise complement your efforts rather than fight an uphill battle of cardio overload and overeating.

Food Is Meant to Serve You, Not the Other Way Around

Let’s be real—food is incredible. It tastes amazing, smells delicious, fuels our bodies, and brings people together. And yes, it’s okay to love food. But here’s the thing: food is here to serve you, not control you. It gives you power, not the other way around. So, enjoy food, but remember that you’re in charge of making the right choices.

The Science of Macronutrient Balance

Food isn’t just about flavor; it’s fuel. To balance your blood sugar, you need to eat the right combination of proteins, carbs, and fats. Here’s why:

When combined in the correct portions, these macronutrients keep your blood sugar balanced for up to four hours. But what happens if you eat a massive, unbalanced meal like a double quarter pounder, large fries, and a Coke (1,710 calories)?

If your resting metabolic rate is 2,000 calories and you eat five meals a day, you only need about 400 calories per meal to stabilize your blood sugar. The extra 1,310 calories? They get stored as fat. Your body only uses what it needs for those 3–4 hours, and the rest goes into storage.

Why Protein, Carbs, and Fats Work Best Together

Combining macronutrients isn’t just about blood sugar—it’s also about digestion. Each macronutrient has a different gastric emptying time, or how long it takes to leave your stomach and move into your small intestine:

When you eat the right combination of macronutrients, you feel full longer and stay energized. This keeps hunger and cravings in check, making it easier to stick to your plan.

Imagine that carbs, fats, and proteins are cookies, ice cream, and milk (wishful thinking, right?), and you put them in a blender to make a cookie milkshake. Now, try to use a straw to suck out just the milk. Can you do it? Of course not. Everything is already mixed together. That’s how your stomach works — all the macronutrients mix together, sharing gastric emptying time. This is why we eat proteins, carbs, and fats together.
Another reason is how the combination affects your blood sugar levels. Carbs raise blood sugar, while proteins stabilize it. When you eat them together in the right portions, they work to balance your blood sugar for up to four hours — but only if you eat the right number of calories.

So, what happens if you eat a double quarter pounder, large fries, and a Coke? That’s 1,710 calories. If your resting metabolic rate is 2,000 and you’re eating five times a day, you need about 400 calories per meal to stabilize your blood sugar. The remaining 1,310 calories from that McDonald’s meal? They get stored as fat. You only use enough fuel to balance your blood sugar for 3–4 hours, and the rest gets stored as fat.
The macronutrient balance and portion sizes you need depend entirely on your body and your goals. We’ve already gone over how to calculate your protein needs and set your targets, so now let’s take it a step further and break it down.

After you eat, carbs cause your blood sugar to spike. That’s when insulin comes in to manage it. The trick here is pairing your carbs with protein. Protein helps stabilize your blood sugar levels, keeping them from crashing and leaving you feeling sluggish or craving more food.

When your blood sugar is balanced, you’re less likely to go into “starvation mode” or feel the urge to binge. By keeping your blood sugar steady, you stay in control of your hunger and cravings, and avoid the rollercoaster of energy highs and lows. This balance is key for long-term weight loss and better overall health.

Nutrition Principles for Long-Term Weight Loss

When it comes to nutrition, there are key principles to follow for sustainable weight loss. I won’t call them rules because I want you to still enjoy your food. Food should always be something you enjoy. But with that said, here are some principles to keep in mind, and the first one is the most important: Food is Fuel.

Nutrition Principle #1 – Food Is Fuel

Think of food like fuel for your body, just like gas is for your car. For example, 256 Big Macs contain the same amount of energy (calories) as the fuel needed to drive a car a mile. The better the fuel, the better your performance. Without the right fuel, you’re going nowhere. Food gives you power, not the other way around. When you feel powerless, take back control and put that power where it belongs — under your control.

 

Burgers with My Boy

One of my favorite bonding activities with my son is heading to a local burger joint, sharing a meal, and chatting. Even though he’s only seven, he already understands that he can enjoy any food, as long as it’s in balance. I know it sounds strange, but he’ll often order a milkshake and only drink a quarter or a third of it.
One day, as we were leaving the restaurant, a woman stared at the table we’d just left. My son had half of his burger and most of his milkshake left. She looked at me and said, “You’re going to let him waste it?” I smiled and nodded. “He’s taking his burger with him for another meal in 3-4 hours,” I said, and we left.

 

Remember the philosophy to clean your plate:

Just because we’re often served oversized portions, doesn’t mean we have to eat it all. And why worry about “wasting” food if that extra goes straight to your waist… and your backside? If you’re really concerned about wasting food, there are better solutions than eating what you don’t need. You can save it for later or share a meal with someone else.

I’m not afraid to throw food away if I don’t need it. When I can, I’ll box up half my meal before I start eating and give it to a homeless person—sadly, there are plenty around.

If you’re from my generation, you’ve likely heard the old “finish your plate” mantra from parents or grandparents. But leaving food on your plate isn’t wasteful; in fact, it’s smart and healthy. My “wasted” meal isn’t going to help a child in another country. It’s much better to toss the food than to contribute to the obesity crisis in the U.S. That’s where the real waste is: in poor health, poor quality of life, and the billions spent on healthcare for things like heart disease, diabetes, and other chronic conditions.

Nutrition Principle #2 – Eat Within Balance

The key to good nutrition is balance. Different foods serve different purposes in your body, and it’s important to get all of them in the right portions. The Fit Culture App makes this simple by offering excellent calorie and macro tracking tools, so you can easily monitor your intake and ensure you’re eating the right balance of protein, starches, vegetables, and fruits.

I grew up learning a simple principle from my mom: fill a quarter of your plate with protein (like chicken), another quarter with starch (potatoes, rice, pasta), and the remaining half with vegetables and salad. If you include dairy, you can add a small serving of milk, yogurt, or cheese. It’s about moderation—making good choices that help your body perform at its best.

Nutrition Principle #3 – Carry Protein Bars

You never know when you’ll find yourself in a situation where the food options are less than ideal—too sugary, unbalanced, or just plain unhealthy. That’s why I recommend keeping a couple of well-balanced protein bars on hand. They’re not only convenient but also help stabilize your blood sugar, preventing fat storage and curbing those emotional cravings for junk food.

I love Fit Crunch Bars and Barebells. Are they perfect nutrition? No, but they strike a great balance: satisfying, blood-sugar-friendly, and tasting like candy bars!

When choosing a bar, aim for one that balances protein and carbs for steady energy.

Nutrition Principle #4 – Fast Food Is Fine in Moderation

It’s no secret that 80% of people who are overweight and unhealthy are “heavy users” (pun intended) of fast food, often eating it daily. But here’s the good news—you can still enjoy fast food in moderation! Learn how to navigate those fast food meals: for example, eat half the bun, skip the mayo and/or cheese, and take a few sips of that shake instead of downing the entire 64 oz. Blizzard Blast. And if you’re still hungry when you leave the golden arches, have a protein bar or, even better, get ready to eat again in another 3 hours! Balance is key.

Nutrition Principle #5 – Enjoy Your Food

Eating is one of life’s greatest pleasures, and you shouldn’t take the joy out of it. By learning to eat within balance, you can stay fit and healthy while still enjoying your food.

I once worked out at a gym where there was a man in his seventies who looked years younger and was in incredible shape. Everyone was curious about his secret, so he finally revealed it to us: his cornbread diet! He ate a balanced breakfast and lunch, and for dinner, he had just one piece of cornbread. After that, he didn’t eat again until the next morning.

It was a simple, yet strange approach. Who would want to live that way? Could you really stick to eating one piece of cornbread for dinner every day, especially when cravings for banana bread or a fish taco hit? This is why I find most fad diets absurd. Food should be enjoyed—especially when you know you can have whatever you want, as long as it’s in moderation.

Nutrition Principle #6 – It’s Okay to Eat After 5 p.m. (In Fact, It’s Recommended!)

One of the biggest myths out there is the idea that eating after 5 p.m. will derail your progress. That’s just not true. The key isn’t what time you eat—it’s how much, how often, and what you’re eating.

To keep your metabolism running smoothly, you should eat every 3-4 hours, including in the evening. Skipping meals or snacks can cause cravings and lead to overeating later, throwing your system out of balance.

Here’s a schedule to aim for:

And here’s something most people don’t realize: within four hours of eating, your body will start storing fat. So, if your last meal is at 9:30 p.m., your body begins storing fat around 1:30 a.m. and continues until you eat again. This is why eating breakfast as soon as you wake up is so important! Breakfast kickstarts your metabolism, signaling your body to release stored fat so it can be burned off throughout the day.

By keeping your blood sugar levels stable and eating strategically, you avoid triggering cortisol—the stress hormone that can break down muscle and encourage fat storage. Starving yourself or skipping meals only sets you up for a cycle of cravings and binge eating.

Fuel your body right, and it will work for you—not against you.

Nutrition Principle #7 – You Have Power Over Food

When people start a weight-loss and fitness program, they sometimes go overboard with rules. It’s like they’ve found religion, making up all kinds of “commands” for themselves, like never eating this food or never going to this restaurant. It’s easy to get stuck in that “all-or-nothing” mindset, but it’s not helpful.

I’ve had people at my fitness camp ask, “Can I ever eat pizza again?” When I tell them they can eat pizza in moderation, they’re surprised. They think it’s all about restriction, but that’s not the case. You can still eat pizza—and anything else you love—responsibly. Get creative! Order a slice instead of a whole pizza, or buy an individual-serving pizza. You can even make your own using healthy ingredients.

The bottom line: There are no “forbidden foods.” You have the power to make intelligent, healthy choices.

 

Plan for Balance and Negotiations

Here’s the thing: food is fuel, but it’s also one of life’s greatest pleasures. You can enjoy the foods you love without guilt if you plan ahead. Trust me, planning is everything—it’s how you take control instead of feeling like food is controlling you.

Let me give you an example. Say you’ve been craving a steak dinner with a glass of wine on Friday night. You know it’s coming, so when that frozen yogurt place starts calling your name earlier in the week, you can have a little conversation with yourself:

“Do I really want frozen yogurt right now, or would I rather save those calories and enjoy my steak dinner guilt-free?”

If you go for the yogurt, that’s okay too. Just ask yourself, “How can I balance this out?” Maybe you add a little more movement to your day or adjust your next meal to fit. It’s not about saying no—it’s about deciding what you want most.

I’ve seen so many people struggle with feeling like they’ve “failed” when they indulge. But the truth is, you’re not failing; you’re learning how to negotiate with yourself. It’s like I always say in my lectures: figure out what you love and plan for it. That way, food becomes something you enjoy, not something you regret.
You’re in the driver’s seat. Plan ahead, make conscious choices, and remember—this is about balance, not perfection. You’ve got this.

Nutrition Principle #8 – Eat Until You Feel Satisfied, Not Full, and the Right Amount of Food

It’s important to listen to your body. Eat slowly, chew your food, and check in with yourself as you eat. Ask yourself, “How am I feeling right now?” and stop when you’re satisfied, not stuffed.

When dining out, remember that you can eat again in 3-4 hours. So even if the food tastes amazing, remind yourself that you can enjoy it again soon. Pay attention to portion sizes, too. If you’re eating 300-calorie meals five times a day, you should feel satisfied after each one. If you go to a burger place and the burger is 500 calories, you already know that’s too much food for a single meal.

Make mindful eating a habit, and you’ll find balance without sacrificing enjoyment

Nutrition Principle #9 – Remove the Emotional Attachment to Food

Many of my clients tell me they have a “love/hate” relationship with food. They love food, but they fear the control it has over them. They describe emotional connections to food—longing, frustration, annoyance, powerlessness, seductiveness, misery—the list goes on, but it’s all just noise. Food doesn’t control us. It’s how we choose to deal with our emotions through food that can become the issue. Eating is necessary, but overeating or binge eating are ways of dealing with pain or negative emotions, leaving you unhappy and unhealthy.

Unlike addictions like smoking or drinking, there’s no escaping food. The challenge is learning to live in harmony with it. You’re already making progress by taking this course—you’ve taken the first step.

Nutrition Principle #10 – No Diets Allowed

There’s only one diet that works: a healthy, balanced diet. Fad diets and extreme restrictions will only cause short-term results and long-term frustration

The key is balance, not restriction. A healthy, sustainable diet is the only way to maintain long-term results.

Nutrition Principle #11 – There Are No Trigger Foods, Only Trigger People

There’s no such thing as a “trigger food” unless you allow it to be. You can eat anything you want, as long as you’re in control. The power to make healthy choices is in your hands.
Internal dialogue is essential in breaking free from the cycle of binge eating. The way your brain responds to trigger foods can be retrained. If you’re struggling, here are some simple rules to help you regain control:
Rule 1: You don’t have to eat everything in one sitting. Break your meals into small parts every 3-4 hours.
Rule 2: Have a mantra. For example, “I know this is my old habit, but I can change. I’ve done it before, and I’ll do it again.”
Rule 3: When things go off-track, remind yourself of your goals. Stay focused on your ideal self and use that vision to guide you back on track.

Nutrition Principle #12 – Plan Your Meals (So You Don’t Have to Think About Food!

I can’t say this enough: Food is fuel! Enjoy it, but don’t waste your time thinking about it 24/7. Imagine you’ve just filled your car with gas—would you obsess about the next time you need to refuel? Of course not! Once you eat, move on with your day and focus on other things. Plan your meals in advance so you don’t have to make decisions about food all the time.
Being adventurous with food is fine, but make sure your meals are balanced. Don’t fall into the trap of being picky or only eating unhealthy food. It’s directly linked to obesity and poor health. You can perform at your best by fueling yourself with the best, and to do that, you need to know what’s out there for you.

Nutrition Principle #13 – Alcohol in Moderation

Look, I’m not here to tell you to never drink again—I get it. Life’s about enjoying the things you love. But here’s what you need to know about how alcohol affects your body so you can make decisions that work for you.
Alcohol can lower your metabolic function for up to 72 hours. If you’re drinking a couple of times a week, those effects can add up and stick around, slowing down your metabolism and messing with your hormones. Over time, it can lead to things like hormone imbalances, earlier menopause, adrenal fatigue, or even issues like Hashimoto’s disease. And here’s the kicker—alcohol impacts your muscle mass too. Studies show drinkers tend to have less lean mass than non-drinkers, and that decline in muscle can speed up aging and make fat loss harder.
Balance is key. If every outing or social hangout revolves around alcohol, maybe it’s time to mix it up. Have fun, enjoy life, but ask yourself—is this worth trading how young, strong, and amazing you could look and feel? It’s all about finding that sweet spot where you can enjoy your life and still crush your goals.

Nutrition Principle #14 – Be Cautious in Restaurants

Restaurant portions can be huge, and it’s easy to overeat when your plate is overflowing. If you’re out and face a large portion, ask for a “to-go” box before you even start eating. Pack half away and save it for later, or share it with someone else. If you’re tempted to clean your plate, remember: you don’t have to. Think back to being a teenager and defying your mom’s orders to “eat everything on your plate” – but this time, it’s for your health. Be in control and make smart choices!

Nutrition Principle #15 – No Cheat Days (Look at the Math!)

Rome wasn’t built in a day, but it could be destroyed in one. Balance and moderation are habits that need to be built through consistency. One cheat day can undo all the progress you’ve made.

Some regimens suggest taking one day a week to eat whatever you want. This is a flawed approach. Eating healthy is a habit, and like any habit, it strengthens with repetition. If you wouldn’t tell someone quitting smoking to have a cigarette on Sunday, why would you encourage a cheat day? Overeating on weekends can derail your progress for days.

Here’s why cheat days are a bad idea: Imagine eating an extra 5,000 calories on one cheat day—pancakes, burgers, cookies, all of it. That’s about five pounds gained over a month. To burn that off, you’d need to walk 175 miles. Why work against your own goals? Instead, focus on making balanced, healthy choices every day. In time, you’ll feel so good, you won’t even miss the cheat days. It’s all about consistency, not extremes!

Nutrition Principle #16 – No One Food Is Right for You (And No One Food Is Wrong for You!)

Don’t make food the villain. You are the hero because you get to choose what you eat and how much. Listen to your body and your taste buds—they will tell you what you need. Don’t overcomplicate food. It’s fuel, and sometimes, it’s entertainment—not something to fear.

You’ll find nearly endless healthy meal options on the Fit Culture app. The Fit Culture app allows you to track meals you eat out, too.

ASSESMENT
Do The Math!

ACTIVITY | Set A Long Term Goal, And Calculate the Number Of Calories You need to Eliminate To Get There!

 

Formula:

 

3500 x 

  

=

  
 

(the number of calories in a pound of fat)

(number of pounds you want to lose)

  

(the number of calories that must be eliminated or burned to reach your weight loss goal)
         

Consult TCER Chart: Look at a chart for TCER (Total Calories Expended at Rest),


CONSULT TCER LIST

which is similar to Resting Metabolic Rate (RTM).  A rule of thumb is to multiply:  

Decide how to create your calorie deficit—reduce intake, increase activity, or both.

 

200 

x 10

=

  
 

your weight

    

the number of calories you can eat per day to maintain your weight at rest
         


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