Justin Miller Nutritionist

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 t

he 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.

Good luck in the future.That's how Thad ended his message to me.30 lbs down. 229.6 to 199.6. Ten more to go, on his own,...
04/25/2026

Good luck in the future.

That's how Thad ended his message to me.

30 lbs down. 229.6 to 199.6. Ten more to go, on his own, on his terms, with confidence.

"My eating habits are not perfect, but I know I can easily maintain this weight."

Not perfect.
Keyword here.

Perfection isn't what sustains results. Good enough is.

Enough structure, repeated consistently, so when life does the life things we all know life will do, we don't fall apart and lose our sh*t.

What "enough" looked like for him:

✔️ Anchor meals he could repeat on autopilot

✔️ A calorie range that supported his goals.

✔️ Enough flexibility that a rough week stayed a rough week and not a month

Lame, I know.

But 30 lbs is 30 lbs. And that's exciting AF.

He's leaving knowing how to keep it. Which is the part nobody talks about, because it's boring, and boring doesn't make a good before/after.

Anyhow. If you're in the middle of something right now and it feels slow, good.

Slow usually means it's sticking.

If you want to lose fat→ Fix your sleep before you fix your macros. → Build 3 anchor meals before you build a meal plan....
04/24/2026

If you want to lose fat

→ Fix your sleep before you fix your macros.
→ Build 3 anchor meals before you build a meal plan.
→ Track what you're actually eating before you go low-carb.
→ Walk 20 minutes a day before you search for the best workout routine
→ Figure out why you eat at 10 pm before you buy another supplement.

The boring stuff first.

Every time.

You already know how to lose fat.You've known for years. And you're still here.It's not an information problem.It's a ma...
04/23/2026

You already know how to lose fat.

You've known for years. And you're still here.

It's not an information problem.

It's a making it more complicated than it needs to be problem.

This fat loss thing is rather boring.

→ Calorie deficit.
→ Enough protein.
→ Lift weights and follow a program.
→ Sleep.

Most plans are solid. That's not the issue.

The issue is the plan got built for a version of your life that doesn't exist.

It got built for your best week and not for your worst.

To make this a forever thing, learn how to build and adaptable system on your worst weeks.

04/22/2026

9pm.

Where life goes to fall apart.

9pm is where the f*ck it’s live. Where you’re done making decisions. When you’re done thinking. Done being on all day.

It’s 9pm and you’re supposed to figure out what to eat? Track it? Stay within calories?

And somehow make good choices?

Sorry brain. I’ve got nothing left.

The only fix is to remove decision making.

Same 2-3 dinners you rotate
Go-to I’m tired snacks already decided
Something easy in the house that doesn’t require thinking.

A default order when you don’t feel like cooking.

You either have a system or you don’t for the 9pms

Most don’t.

If you struggle with the 9pms I've but together an "anchor meal" guide you can use in these situations: https://jtmnutritioncoaching.lpages.co/anchor-meals

Success in fitness isn't about the number on the scale.It's about building a body that fits your life.The most successfu...
04/22/2026

Success in fitness isn't about the number on the scale.

It's about building a body that fits your life.

The most successful clients I've coached aren't the ones who lost the most weight.

They're the ones who:

→ Stopped doing calorie math in their head every time they ordered at a restaurant
→ Went on their first hike without getting winded
→ Ate the birthday cake and moved on
→ Went to the pool party

Because what's the point of hitting some number if you're still miserable every time you sit down to eat?

Or still dreading the dinner out?

Or still hiding from the family photo?

There isn't one.

I spent years thinking I was coaching weight loss.

I wasn't.

I was coaching people out of a mental loop they'd been stuck in for a decade.

If that's the loop you're in, I created a free guide for getting out of the health and fitness restart cycle, so you can stop starting over every Monday: https://justinthomasmiller.com/5-day-course/

04/21/2026

How to be fitter than most people without dedicating your life to the gym and kitchen.

1. 7k+ steps

2. 2+ days of structured resistance training

3. Protein + produce at each meal

4. Don’t quit when life gets messy

I repeat. Do not quit when life does life things.

Adapt instead.

Three things for a good life.Justin Welsh posted this week.Simple list: → Own something that produces income. → Stay in ...
04/21/2026

Three things for a good life.

Justin Welsh posted this week.

Simple list:

→ Own something that produces income.
→ Stay in good physical shape.
→ Build strong relationships.

He's right.

Of the 129 people who've applied to work with me this year...

Two of those three have been handled.

The middle one is where it falls apart.

The income's there.
The relationships are there.

But the body and their health are the struggle.

"I know what I should be doing. I just don't do it."

That's the sentence I read over and over in applications.

I'm 45. I've torn both ACLs. I coach people for a living. I know how fast the middle one goes.

It's not a motivation problem or discipline problem for them.
It's a systems problem.

J-Welsh is right. The good life isn't complicated.

But the middle one, staying in shape, that's what lets you enjoy the other two.

And that needs systems and structure.

Just like the other things you excel at.

Image credit: Justin Welsh

04/21/2026

I’m 45. Health and fitness cheat codes I wish I knew at 25.

These are lame and boring. Won’t go viral. But they’ll sure AF help you.

1. Develop a walking routine

2. Eat similar meals each day

3. Create an eating routine/structure

4. Sleep (no matter how much work you have)

5. Track your food occasionally

6. Spend time with people you love

When you're in great shape, you're treated differently.Not saying it's right. Just saying it's true.Strangers. Dates. Co...
04/20/2026

When you're in great shape, you're treated differently.

Not saying it's right. Just saying it's true.

Strangers. Dates. Coworkers.

The room you walk into at a party where you don't know anyone.

But more importantly, you treat yourself differently.

I've watched it happen across 20+ years of coaching.

→ They pursue that hobby they've been putting off
→ They ask for the raise they've been sitting on for 18 months
→ They text the person back instead of talking themselves out of it
→ They say yes to the beach trip and take their shirt off

They walk differently. Talk differently.

All because they changed in how they see themselves.

When your body starts matching who you think you are, you start letting yourself show up differently.

Take the photo. Send the message. Ask for the thing.

I don't love that it works this way. It would be better if it didn't.

But it does. And pretending otherwise hasn't helped a single person I've ever coached.

Anyhow.

If you've been waiting to feel ready, to date, to interview, to take the trip. I'd push back on the waiting.

The best carb for fat loss is the potato.It's versatile. It's freaking delicious. Breakfast, lunch, and dinner food It r...
04/19/2026

The best carb for fat loss is the potato.

It's versatile.
It's freaking delicious.
Breakfast, lunch, and dinner food
It ranks highest on the satiation index (323%)

To hit 240 calories of boiled potatoes, you have to eat almost a full pound of food. Your stomach physically fills up.

There's also a protein in potatoes called proteinase Inhibitor II that slows down how fast food leaves your stomach and sends a direct "I'm full" signal to your brain.

And because plain potatoes are kind of boring to eat, your brain doesn't fight you on stopping.

I've been ordering "Just Fries" from Amazon. Spraying them with avocado oil. Carne asada seasoning. Air fryer.

Most underrated fat loss food on the planet.

04/17/2026

I'm 45.

Fat loss in your 40s IS harder.

Anyone who tells you it's not is either 29 or lying.

But it's not your metabolism. Not your hormones. Not your age.

Your life got three times bigger. Your system never changed to match it.

In your 30s you had margin for error.

Eat like garbage Thursday, fixed by Monday. More recovery time. Bigger bandwidth. Fewer decisions competing for the same brain.

In your 40s that margin is gone.

You're running a company, a team, a household. Sometimes all three.

Social life, hobbies, and leisure too.

By 7pm you've made 400 decisions. Food is the 401st.

So you order the thing.

Or you eat standing over the sink.

Or you don't eat at all, and then destroy the kitchen at 10pm.

Fat loss in your 40s isn't harder because your body changed.

It's harder because your life changed. Nobody updated the approach.

Update the approach.

You upgrade your body.

The biggest changes I've ever made weren't born from motivation.They came from hitting a wall.Alcohol. Health scares. Fi...
04/17/2026

The biggest changes I've ever made weren't born from motivation.

They came from hitting a wall.

Alcohol. Health scares. Financial stress.

Not, things were tough for a little. Actually bad. The kind of bad where you don't have the luxury of waiting until you feel ready.

Looking back, that's what made the difference.

When life was comfortable, I negotiated. I'd start Monday. I'd do it when work calmed down. When the timing was right. When I felt more like it.

When things fell apart, the negotiation stopped.

There was no Monday to wait for. No better time coming. Just the decision in front of me and the version of myself on the other side of it.

I'm not saying you need to hit rock bottom.

But I am saying this...

The gap between knowing and doing has a way of closing fast when the cost of staying the same gets high enough.

Most people are waiting for the right conditions to change.

The right conditions don't show up first.

The decision does.

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