Three Ways To Get Your Eating On Track

Today I want to share one of three strategies that have not only been used successfully by us here at Fit-2-The-Core over the past 8 years, but have been used with over 100,000 people just like you with Precision Nutrition, the most sought-after nutrition company in the world!

This is just one of the many benefits of being a Precision Nutrition Master Level 2 coach, I have full access to a resource that has been times tested by over 100,000 people with amazing life changing results.

Nutrition “advice” often comes in buzzwords and slogans. We’ve all heard at least one of these gems:

  • “Just eat whole foods.”
  • “Only eat food that your grandmother would recognize.”
  • “Eat more fat and fewer carbs.”
  • “If it doesn’t run, fly or swim – or it isn’t a green vegetable –don’t eat it.”

It’s easy to simplify healthy eating into a five-second pitch. But soundbites aren’t enough to actually help people fix their eating and get better results.

You see, when you’re an actual nutrition coach who works with real humans in the real world, slogans don’t get the job done.

Real people need patient, careful, empathetic coaching. This means:

  • Listening to their needs and what they want to accomplish.
  • Learning how they live.
  • Discovering what’s really important to them.
  • And then working together to create the right nutritional approach for them, a diet that’s personal and unique, based on their goals and lifestyle.

Another thing that good nutrition coaches do to help their clients?

  • Observing their progress carefully and correcting course as necessary.

Here’s why: Every diet system is going to stop working at some point. No matter how great it seems initially, that diet will break.

And when it does, your next step is crucial

So, today, I’m going to share with you the first of  three strategies that will help you figure out how to get started when your diet feels broken and how to adjust when your nutrition plan stops working.

Step 1: Identify and remove nutritional deficiencies

Most people think they need a complete overhaul at first.

“I have to cut out sugar… and dairy… and carbs… and saturated fat.

Plus I have to eat more protein… more healthy fats… and more vegetables.

Not a lot of fruit, though.

I have to start drinking lots of water too.

And exercise… maybe a 6 am workout… yeah.”

I don’t know about you, but I get exhausted just thinking about changing all this, all at once.

Let’s call it the “Mission Impossible” approach.

After coaching nearly 1000 clients and with precision nutrition coaching over 100,000 clients in in the last few years. We’ve come to realize that the Mission Impossible approach isn’t just difficult; it’s misguided.

Because a complete overhaul rarely addresses what’s making most people feel bad in the first place.

Often, people struggle with how they look and feel because their physiology doesn’t work the way it should.

This can be hormonal imbalances, but it’s more often dietary deficiency: not getting the right nutrients, in the right amounts, to get the best results.

Dietary deficiencies, therefore, are the first red flag that something’s wrong.

Just how common are dietary deficiencies?

The research in this area is pretty telling. A study published in the Journal of the International Society of Sports Nutrition showed that it’s really hard to get all the essential vitamins and minerals from food alone.

This study analyzed 70 athlete diets. Every single diet was deficient in at least three nutrients. Some diets were missing up to fifteen nutrients! The most common deficiencies?

  • iodine
  • vitamin D
  • zinc
  • vitamin E
  • calcium


Another study, also published in the Journal of the International Society of Sports Nutrition, showed that people following one of four (previously) popular diet plans (including Atkins, South Beach, and the DASH diet) were also very likely to be micronutrient deficient, particularly in six key micronutrients:

  • vitamin B7
  • vitamin D
  • vitamin E
  • chromium
  • iodine
  • Molybdenum

Bottom line: Dietary deficiencies are very common. Chances are, you’ve got one, no matter how good you think your diet is. That’s a problem because when you’re deficient in key nutrients, your physiology doesn’t work properly. And when your body doesn’t work as it should, you feel rotten.

Just how important is this first step?

Energy levels, appetite, strength, endurance, and mood all rely on getting enough of these essential nutrients. When you don’t get them, things break down.

That’s why you can eat “clean”, go Paleo, avoid meat, lower your carbs, or count calories – you can do “everything right” nutritionally –and still feel lousy.

You need to identify your red flags from the very beginning and start eliminating them, one by one.

What are the common nutritional red flags?

Here are the most common deficiencies we see with new clients:

  • water (low-level dehydration)
  • vitamins and minerals
  • protein (particularly in women and in men with low appetites)
  • essential fatty acids (95% of the population is deficient here)

As soon as clients begin with us, we do a quick survey of what they’re eating. From there, we help them:

  • eat more of the protein-rich foods they prefer;
  • drink more hydrating fluids;
  • take in more essential fats (through whole foods, fish oil, or algae oil or supplements)
  • eat more foods rich in the vitamins and minerals they need most and adding in a vitamin supplement

Without any other advanced screening or dietary changes, our clients quickly start feeling better. They lose fat and gain lean muscle. They feel more motivated. And their workouts become easier and better.

The power of removing nutrient deficiencies

Here’s just one example (of many): Research in the British Journal of Psychiatry shows that providing fish oil and a multivitamin to prison inmates reduces aggressive and violent behavior by 35% and decreases antisocial behavior by 26%.

Also, a paper published in Nutrition Reviews shows that giving children fish oil and a multivitamin improves both their behavior and intelligence scores. (Who doesn’t want a smarter, better-behaved kid?)

That’s the power of removing nutrient deficiencies. When our bodies don’t have the nutrients, they need to do their work, we all suffer. But as soon as we get these nutrients, we thrive!

Whether you’re a beginner and trying to get started in the right direction, or you’re experienced but still spinning your wheels, this first step – when applied consistently – can make all the difference.

New Year New You Transformation Contest

Maybe your lacking motivation and need a kick in the butt, or your just not feeling energized throughout your entire day, or maybe it’s been awhile since you felt capable and confident enough to do what you truly want.

If you’re ready to have the body you deserve and get in control of your health and fitness once and for all, then this contest is perfect for you. Stop trying doing to do it alone. Now try with a group of your peers here at Fit-2-The-Core who’s ready to bring a commitment that’s as serious as your own by joining our New Year New You Team Contest starting on Saturday February 10th.

Click the link below and get signed up today:


Your Coach

Tim Rudd

P.S.-For this week only if you refer a friend to this New Year New You Contest, you play for free!

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