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Justin Miller Nutritionist

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Justin Miller Nutritionist

🥦 Nutritionist | Stop restarting your diet every Monday
https://jtmnutritioncoaching.lpages.co/restart-fb

How would your life change if you became the healthiest version of yourself?

- Your career
- Your relationships
- Your confidence
- Your quality of life

I created Limitless365 to help you answer that question. This site is dedicated to teaching you how to eat better, move more, and to help you push beyond your problems in life and into creating possibilities for yourself. I want you to bridge the gap between what you’re capable of and what you currently do. You probably have a good idea of what to do to live a healthy limitless life – the problem is applying it consistently enough to actually realize it. To help you I use a common sense approach to health and fitness that’s not so common so that you can seamlessly integrate eating better, moving more, and mastering your psychology into your life without it taking over. If you’re not as fit, healthy, or as confident as you want to be and are confused about what to do and how to start so that you can create some real change than Limitless365 is for you. If you’re ready to get healthy, fit, and mentally stronger you can get my best ideas sent to you weekly by subscribing to the L365 Live Limitless Newsletter. Sign-up using the button in the header image and you'll receive free access to the Limitless Living Toolkit.

01/22/2026

Good coaching creates independence. Not dependence.

Got an email from a client yesterday that perfectly captured something that's been bothering me about this industry for years.

He wrote about a program he tried years back. Lost weight. Saw results. Everything was working.

They sold him prepackaged meals - 4/5ths of his daily food. Nice and easy to execute.

But then he started asking: "How do I do this independently and sustainably?"
And the coach couldn't answer.

🤷‍♂️ I guess just keep buying their stuff, focus on the weight you're losing, commit to this strategy 100%.

Even though he was literally telling them it wasn't sustainable for him long-term.

So he quit.

And honestly? Good.

Because what's the point of results you can't maintain the second you stop paying someone?

Most coaches are taught to create dependence, not independence.

(Also, saying this probably makes me sound like a 🍆 and I'm sh****ng on other coaches. But it's true.)

But often this is the business model. Keep people buying. Keep people needing you. Keep people coming back.

Selling solutions is easier than teaching skills.

Giving someone a meal plan is faster than teaching them how to build their own.

Telling people what to do creates less friction than helping them figure out what actually works for their life.

But that's not coaching.

Here's what actual coaching looks like:

→ Skills you can use forever, not just while you're paying me

→ Habits that fit YOUR life, not some bu****it fantasy where you meal prep for 3 hours every Sunday

→ Routines you can actually maintain when life gets messy, not just when conditions are perfect

→ Structure that doesn't collapse the second your kid gets sick or work gets crazy

I build F with my clients..

Ya'll better chill right now. F stands for foundations.
(Foundations, Acceleration, Sustainability, Transformation = F.A.S.T results)

Like a strong house. Like an emergency fund. Like the boring s**t that actually holds up when everything else falls apart.

Takes longer than "lose 20 pounds in 30 days eating our food."

But you know what?

The client who sent me that email? He's been working with me for months now.

Still here.
Still learning.
Still building the capacity to do this independently.
Still getting results

Because the goal isn't for him to need me forever.

The goal is for him to not need me at all.

If your coach can't teach you how to do it yourself - if they can't answer the question "how do I do this independently and sustainably?" - they're not coaching you.

They're selling you.

Which is fine. As long as you're ok with the tradeoff.

But most people aren't. They just don't realize there's another option.

Now you do.

Have you been in a program where you felt like they needed you dependent? Or worked with someone who actually taught you independence? Would love to hear about it in the comments.

01/21/2026

People don't struggle with fat loss because they lack discipline.

They struggle because they're overwhelmed.

Too many rules. Too many plans. Too many "shoulds" bouncing around their head.

Macros. Steps. Protein. Workouts. Sleep. Water. Supplements. Lions. And Tigers. And Bears. Oh my...

All at once.

So they try harder. Work out more. Think about food all day.

And somehow make less progress.

Here's what happens:

When you're overwhelmed, your brain goes narrow.
You don't see options. You don't problem-solve. You just react.

That's when you end up eating at night - not because you're hungry, but because you haven't taken a single moment to yourself all day.

It's just routine now. Autopilot. The only "me time" you get is standing in front of the fridge at 9 PM.

The biggest shift I see with clients has nothing to do with effort.

It's when we slow things down.

Fewer habits.
Fewer decisions.
Fewer "perfect" days required.

know this sounds too simple. Kinda is. That's the point.

It feels wrong at first. Like you're not doing enough.

Then something interesting happens.

Food choices get easier. Workouts stop feeling heavy. You make decisions faster without second-guessing every bite.

Because you can actually think again.

Calmer nervous system.
Clearer choices.

That matters more than grinding harder.

If your health plan feels chaotic, it's not a motivation problem.
It's a simplicity problem.

That's what I help people fix - building a plan that actually fits their real life instead of adding more stress to it.

Simple. Repeatable. Boring enough to stick.

If this is relatable, cool. Drop a comment with what's making your plan feel most chaotic right now.

Or you join 1,200+ others breaking the never-ending restart cycle for free here: https://jtmnutritioncoaching.lpages.co/restart-cycle-2/

01/19/2026

Train 6 days a week. Track every macro. No excuses. Ever.

I actually followed a plan that looked like this.

And the really sad part is I thought it was normal.

There was a time when you could sell me on any fitness plan that promised fast results. Faster was always better.

This one "worked." Got results exactly as fast as promised.

Just forgot to mention I'd quit twice as fast as I started.

The irony is obvious now. Trying to shortcut the process is what made my results take forever.

Years of restarting. More time "getting back on track" than actually being on track.

Can't get that time back. So I had to learn the hard way.

The real shift wasn't better discipline or more motivation.

It was choosing sustainable over optimal.

→ I like food.
→ I hate feeling guilty about missing workouts.
→ I enjoy dates and overpriced cocktails on rooftops.

So I rebuilt my approach to fit my actual life. Not the imaginary one where nothing ever goes wrong.

Even now, I still have weeks where I hit about 70 percent.

And that's lightyears better than the all-or-nothing mess I lived in before.

That's why I can maintain results without constantly restarting. And why my clients can too.

If consistency isn't working, it's probably not a you problem. It's an approach problem.

Motivation. Willpower. Whatever you want to call it.

It all comes back to your relationship with the process.

Work with your life → progress feels natural.
Work against your life → burnout shows up every Sunday night.

Sustainable always wins. Even when it looks boring as hell on paper.

Sustainability starts here with breaking the restart cycle: https://lnkd.in/gaHd9q5R

01/18/2026

I posted about dating 3 weeks ago.

It brought in more coaching leads than most nutrition posts I’ve written all year. (not dating leads... 🤷‍♂️)

At first, that made zero sense to me.

But I thought about it way longer than I needed to because overanalyzing things is what I do.

That post wasn’t really about dating.
It was about mental load.

The pattern I keep noticing on dates.

The moment I take the lead
Pick a place
Make a plan
Have some direction

Women relax.

Not because they can’t decide.
But because they already do… all fu***ng day long.

Running teams.
Making calls.
Solving problems.
Holding everything together.

They’re in decision mode for 10+ hours straight.

So when someone else steps in and says
“I’ve got this part”
Something shifts.

And the more I thought about it, the more I realized this is the exact same reason people hire a coach.

Most people don’t struggle with nutrition because they’re confused about protein, calories, and what to eat.

They struggle because they’re tired.

Tired of choosing.
Tired of second guessing.
Tired of feeling like every decision is another thing they can mess up.

So when someone shows up and says...

“Here’s the plan. I’ll adjust it if needed. You don’t have to think about everything.”

That’s when people exhale.

That dating post worked because it showed something without trying to sell it.

I don’t help people eat better.
I help people carry less.

Less noise.
Less decision fatigue.
Less pressure to get it perfect.

Dating just happened to be the example.

Same skill.
Different area of life.

That’s probably the clearest way to explain what I actually do.

P.S. Here's a picture of my face that has nothing to do with this post, but algorithms like face,s so here we are...

01/18/2026

These are just a FEW examples of how you can change your body (and life) in a week.

Notice how it all starts with small, boring s**t.

A lot of people get in their head that they need a perfect plan, meal prep for the week, a new gym membership, and complete overhaul of their entire life - and then don't take any action at all.

(I used to do this too. I was wrong.)

But these small steps compound.

→ Walking 10 minutes becomes 20 next week.

→ One protein-focused meal today becomes three tomorrow.

→ Going to bed 30 minutes earlier changes how you show up.

By making these changes, you'll quickly realize just how different your life could be (for the better) and what wasn't actually serving you.

👉 Example: Most people don't realize how much they're eating (or NOT eating) until they track for a few days.

Not forever. Just a week.

Track your food for 7 days. Don't change anything. Just observe.

How do your numbers compare to what you THOUGHT you were eating?

A lot of people quickly find they're either:

→ Eating way less protein than they need

→ Skipping meals and wonder why they're starving at night

→ Consistently under-eating and grinding their metabolism down

→ Or the opposite - snacking on 800 calories they didn't even remember.

You don't need a perfect plan.

You need awareness. Then one small change. Then consistency with that change.

C+ work beats no work. Every time.

Which of these small changes could you make this week?

And if you've been restarting every Monday you can join 1,200+ breaking the restart cycle here: https://jtmnutritioncoaching.lpages.co/restart-cycle-2

01/17/2026

You need to separate fat loss and exercise.

Most people blur them together.

And it creates a lot of frustration.

They treat workouts like punishment for eating.

Or like a lever that should magically make fat disappear.

That’s not what exercise is for.

→ Exercise is for getting strong.
→ Building muscle.
→ Improving heart health.
→ Protecting your joints.
→ Supporting mental health.
→ Aging without falling apart.

Fat loss mostly comes from how you eat.

Exercise supports the process, but it’s not the driver.

When you expect workouts to do a job they’re not built for, you end up disappointed.

→ You train hard.
→ You feel exhausted.
→ The scale barely moves.

So you assume something is wrong with you.

Nothing is wrong.

The roles just got mixed up.

Train to become a more capable human.

Eat in a way that supports fat loss.

When each has a clear job, both work better.

If you've been on and off again with your diet for years, I gotchu. Free Breat The Restart Cycle Guide: https://jtmnutritioncoaching.lpages.co/restart-cycle-2

01/16/2026

I avoided tracking my food for years because it was tedious, too hard, inconvenient, obsessive...

Turns out, guessing was way harder.

I'd restart every week. Be "good" on Monday. Wonder why nothing changed by Friday.

I was operating on feelings and vibes versus data and facts.

It was that I kept choosing comfort over actually learning.

Tracking felt uncomfortable. Measuring portions felt tedious. Learning what 30g of protein actually looks like felt annoying.

So I avoided it.

Which meant I spent years in the same restart cycle. Guessing. Frustrated.

Making zero progress.

🤣 Insert classic social media transition right here...

(today we will use. Here's what finally clicked.

The people who make progress aren't avoiding discomfort. They're getting it over with.

They track for a few weeks even though it's tedious. So they can stop guessing.

They weigh their food even though it feels obsessive. So they learn what portions actually look like.

They eat protein when they're not hungry. So they're not starving and dealing with cravings later in the day.

The discomfort is temporary. The guessing lasts forever.

There are different ways to track.

You don't have to track forever.

You don't have to be perfect.

You don't even have to like it.

But if you keep avoiding the short-term discomfort of learning, you're choosing the long-term discomfort of staying stuck.

Do you HAVE to track your food? No.

But ask yourself: why are you really avoiding it?

Is it actually not helpful for you? Or are you avoiding something that could finally end the guessing game?

I'm not saying embrace the suck.

I'm saying, do the annoying thing for 2 weeks so you don't have to restart for the again, and again, and again...

Build the calluses. Then you can coast.

Stop the restart cycle here: https://jtmnutritioncoaching.lpages.co/restart-li

01/13/2026

There was this work event...

I hear some version of this sentence from clients almost every single day.

"There was this social event and I didn't want to be rude..."

"My wife brought home pizza and I didn't want to make it weird..."

"I had to entertain clients, what was I supposed to do?"

"Work trip. Hotel gym sucked. Couldn't track my food."

And here's what I used to do: I'd problem-solve. Give them strategies for navigating social events, ordering at restaurants, finding hotel gyms, making better choices in tough situations.

Then I realized I was solving the wrong problem.

Because the next week, there'd be another event. Another trip. Another reason.

At some point I started asking a different question: "Do you actually want to change anything about your schedule?"

And almost always, the answer is no.

They don't want to order differently at the client dinner. They don't want to skip the pizza night with their wife. They don't want to be the guy who brings tupperware to the work event.

And that's completely fine.

But they DO want to lose 15 pounds. They DO want more energy. They DO want to feel better in their clothes.

So they're stuck wanting two different things. And beating themselves up every Monday for not figuring out how to have both.

Here's what I've learned from coaching 110+ people through this exact pattern:

You're not failing at fitness. You're succeeding at your actual priorities while pretending you have different ones.

The client dinners matter to you. The family pizza nights matter to you. Not being the weird guy at the work event matters to you.

Cool. Those are legitimate priorities.

But you can't have those AND the fitness results you say you want. Not right now. Not the way you're currently doing them.

So you've got three options:

1. Change your priorities. Decide fitness matters more than some of these other things. Order the fish. Have one drink. Skip some events. This works great - if you're actually willing to do it.

2. Keep your priorities and adjust your expectations. Maybe you maintain instead of transform. Maybe you're okay with slower progress. Maybe "fit enough" becomes the goal instead of shredded.

3. Stop lying to yourself about wanting it. If you're not willing to change anything about your current life, then you don't actually want to be fitter. You want to want it. Different thing.

All three are fine. I've got clients doing all three successfully.

The only option that doesn't work? Pretending you want something while actively choosing against it every week. Then wondering why nothing changes.

Your body already knows which one you picked.

The question is: do you?

01/12/2026

Most people quit their fat loss plan about 90 days before it would've actually worked.

I've seen it hundreds of times.

Someone starts working with me. Eats better, lifts consistently, sleeps more. Does everything right for 8-12 weeks.

Then they step on the scale and it's moved like 4 pounds.

"This isn't working."

And they bail.

The first 3-6 months of body recomposition look boring as hell.

You're building muscle under fat. Your body's learning to trust you again after years of restriction.

None of that shows up on a scale.

But around month 6-8? That's when people notice.

Clothes fit different. Someone asks what you're doing.

By month 12, it's completely different.

The math is simple.

Calories, protein, lifting, cardio, sleep, repeat.

It's the waiting that breaks people.

That stretch where you're doing the work and nothing visible is happening.

If you're in that stretch right now, cool.

Keep going.

P.S. This isn't a "trust the process post." This is a be patient, use data and facts to guide you, not feelings and vibes kinda post.

01/09/2026

Most people think fat loss meals need to look miserable.

Grilled chicken breast on a bed of sadness. Plain vegetables. The kind of plate that makes you reconsider whether you even want to lose weight.

These are real meals from clients this week.

Nothing fancy. One's literally in a takeout container on someone's lap. Another's on a sectioned kids' plate because that's what was clean.

→ Shredded chicken with pasta and arugula.
→ Shrimp and roasted vegetables straight from the sheet pan.
→ Steak with rice and whatever vegetables were in the fridge.
→ Chicken with a bunch of roasted veggies that probably got tossed with olive oil and thrown in the oven.

No color-coded meal prep containers. No macro calculations written on sticky notes. No one weighing their broccoli.

Just enough protein to keep them full, some carbs because demonizing entire food groups is exhausting, vegetables for volume and fiber, and enough flavor that they're not counting down the minutes until they can eat "real food" again.

That's what consistency looks like when you strip away the performance of it.

Not Instagram-worthy bowls. Not perfectly portioned tupperware stacked in the fridge. Not eating the same thing every day because some influencer said meal prep is the only way.

It's building a few meals you can throw together without thinking too hard.

Meals that work on Tuesday nights when you're tired. Meals that don't require a motivational speech to get through.

Most of my clients who lose fat and keep it off? They've got maybe four to eight solid options they rotate. Sheet pan chicken and vegetables. Some kind of protein with rice and whatever. A pasta situation that includes protien and veggies.

That's it.

Not seventeen recipes. Not a meal plan that requires a spreadsheet. Four to eight things they can default to when they don't want to think about it.

The rest of the time they figure it out. Sometimes it's great. Sometimes it's a String cheese and an apple in the car.

You don't need to eat like someone's paying you to post meal pics. You need to eat like someone who has a life outside of optimizing their nutrition.

01/08/2026

I've been coaching for 20 years, and I can tell you exactly who fails at fat loss.

It's not the people who lack discipline. It's the ones who follow the plan perfectly... for 11 days.

Then Tuesday at 2pm derails everything because they're trying to execute a plan built for someone who doesn't have their life.

Someone with meal-prepped Tupperware. Eight hours of sleep. A gym in their garage. Zero stress eating. No kid's birthday parties. No work dinners. No boss who schedules meetings during lunch.
That person doesn't exist.

So they restart Monday. Again. And again. And I've watched this cycle destroy more progress than any actual "bad" week ever could.

The people who actually make progress? They're not more disciplined. They're just done pretending chaos isn't coming.
They plan for the s**t show instead of being surprised by it every single week.

They aim for 70% because perfect is how you end up restarting. They adjust when life gets messy instead of throwing in the towel and promising to "get serious" next Monday.

Most people tell me: "I just need to be more consistent."
No. You need a plan that doesn't fall apart the second your life gets messy.

Consistency isn't the problem. Your system is.

That's where actual progress lives. Not in motivation. Not in white-knuckling through cravings. In building a system that survives your real life.

Busy as hell? Make food decisions you can execute in 30 seconds, not 30 minutes.

Stress eating at night? Figure out what you actually need - probably not another lecture about willpower.

Weekends undo the week? Maybe your weekday plan is too aggressive.

You're not trying to become someone who never struggles.
You're trying to build something that works even when you do.

01/07/2026

Someone posted their 26 non-negotiables for 2026.

I got tired just reading the list.

Look, it was thoughtful. Good stuff on there - drink water, sleep enough, spend time with family. All things we should probably do anyway.

But here's what actually happens:

You read it. Feel motivated. Maybe you even screenshot it to make your own version later.

By mid-February, you've kept maybe 7 of them. Broken 19. And now you're back to feeling like a failure.

So you tell yourself you'll restart Monday.

Rinse. Repeat.

I don't have 26 non-negotiables. I've got maybe 3 or 4 that actually matter:

Move most days. Workout, rock climbing, flag football, walk around the block. Something. Doesn't have to be impressive.

Protein and veggies at meals. Not meal prep. Not "clean eating." Just... protein and some fiber. When I skip this, I feel like s**t and make worse choices the rest of the day.

Do something that's not work. Reading. Chess. Puzzles. Staring at trees. Literally anything that reminds me I'm a human, not just a productivity machine.

Talk to someone I give a s**t about. Even us introverts need people sometimes.

That's it.

Four things I can actually do when life gets messy. When I'm exhausted. When I'm grieving. When I just don't fu***ng want to.

If you've got 26 non-negotiables? You don't have any. You've got a wish list that becomes a shame list by Valentine's Day.

The goal isn't to optimize your entire existence. It's finding the 2-3 things (oops, 4) that move the needle when you actually do them consistently.

Even at 70%. Even when you don't feel like it.

Everything else is just life.

Sometimes I doom-scroll at midnight. Sometimes I eat like a college freshman.

Sometimes I forget the vitamins exist.

And I'm still fine.

You don't need 26 perfect habits. You need to know which few things actually matter, and give yourself permission to be mediocre at everything else.

You can have 4 priorities instead of 26.

You can be really consistent at a few things and whatever about the rest.

You can build something that works in February, not just the first week of January.

What are your actual 2-3 things?

Not the ones you think you should care about - the ones that genuinely make a difference when you do them?

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https://justinthomasmiller.com/

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