Scott's Pinnacle Performance Nutrition (2026)

04/10/2023

Urban Cow Half Marathon was such an amazing experience as this was my one year HALF-IVERSARY‼️ It was great seeing my Sloppy Moose Running Club friends killin it out there‼️

While I’d had ambitious goals at the beginning of the year when I signed up, I had many setbacks this year (poison oak for 8 weeks, starting 3 different jobs, traveling for a new job for several weeks and getting the Rona again) and I STILL MANAGED TO CRUSH MY ORIGINAL TIME BY 12 MINUTES‼️

I really wasn’t expecting that considering I’d trained the LEAST for this run compared to the previous two I’d done before but my consistency paid off‼️

I kept up with my strength training and running when I was able to and even though I felt like I wasn’t doing enough, the results speak for themselves‼️

One of the biggest wins of this run is that my knee wasn’t the thing holding me back, for once‼️ This is likely because of my forced breaks from running as well as staying on my stretching/mobility routine‼️

I also think wearing my knee high cow socks shaved at least a few minutes off my time‼️🐄

25/04/2023

How I trimmed down while still eating pizza & Taco Bell
If you’re not including all your favorite foods into your “diet” or healthy eating plan, you’re setting yourself up for failure.
Let me tell you…pizza and Mexican food are definitely some of my favorite foods so it’s important for me to work them into my lifestyle in a healthy and sustainable way.
It’s not that these foods are “bad”, we just need to be strategic about how to include them into our overall eating routine.
Here are the top ways I make this work for me:
✅ Tracking my daily food intake
✅ Planning my meals ahead to reach specific nutrient targets
✅ Including veggies/beans for fiber
✅ Subbing processed meats for more whole food ingredients
✅ Staying consistent with my training
Let me talk you through this a little bit so you better understand what I mean.
Tracking my food intake has been so empowering because it shows me in real time where I’m lacking as the day goes on so I can adjust accordingly.
Planning my meals ahead gives me the opportunity to make choices that allow higher calorie meals to coexist with lower calorie meals.
Including a source of fiber is key to regulating your hunger and energy levels so I always make it a point to get extra veggies on my pizza, paired with a side salad and ordering from the vegetarian menu at Taco Bell.
Subbing out processed meats for more whole food, lean sources of protein provide the body with a higher quality of protein which supports muscle growth and overall health.
And of course, staying consistent with my training so that my body has a continual stimulus to build muscle keeps my metabolism running high.
There’s no magic here…just a customized and flexible eating plan that works for my unique lifestyle.
And you can do the same!
If you’re interested in learning about how I can help you accomplish this, shoot me a DM with the words FLEXIBLE EATING PLAN and we can talk about what that could look like for you.
Also, drop a line and let me know if you thought this was even possible.

11/04/2023

Do you belong to a community that inspires you to grow, all while having fun at the same time?
I’ve come to learn that being a part of a community like this is one of the most important factors to being successful on your health and fitness journey.
It’s not enough to just will your way towards your goals as this will only get you so far, for so long.
But when you join a community of like-minded people all with similar goals, something powerful happens and all of a sudden you’ve got more energy, which leads to more consistency and ultimately creates a lifestyle you LOVE to live.
This has been my experience as I’ve embraced being a part of the running community in Sacramento with and all the awesome friends I’ve met throughout my journey.
The COMMUNITY is what makes you ENJOY the journey rather than being fixated on some physical goal and finding yourself not even enjoying life.
So if you are looking to join a community like this, I’ve got TWO great options for you that are absolutely FREE, both virtual and physical.
1️⃣ VIRTUAL: Join my Peak Performance for Endurance Athletes FB Group where I provide LIVE trainings and valuable information for boosting athletic performance and unleashing your inner athlete.
2️⃣ PHYSICAL (Sacramento): Join the Sloppy Moose Running Club on Thursday’s at 6:30 PM for a FUN RUN (~3 miles) at Bike Dog Brewery in West Sacramento.
This is your opportunity to become a part of an inspiring community that will push you to be the best version of yourself, so if you’re interested shoot me a DM or comment below the word COMMUNITY and I’ll hook you up with all the details! 💪😎👊💯
.ten the_nils_elk

10/04/2023

Did you know that plant-based protein supports muscle growth just as much as animal protein during resistance training?
According to a recent study published in the Journal of Nutrition, when protein intake was similar (1.8 g/kg BW) in these young adults, there was no significant difference observed in muscle volume, muscle strength or muscle fiber size when comparing the animal protein group to the plant-based protein group.
With this in mind, athletes and anyone looking to increase muscle mass shouldn’t be concerned as to the source of protein but rather the actual amount taken in throughout the day.
So my advice is to choose whichever protein sources are inline with your taste, cultural and ethical preferences when it comes to optimizing your muscle mass.
If you want to be fully vegan, you truly don’t need to worry that you won’t be able to build muscle and if you enjoy animal source protein, as long as you’re including plenty of other plant-based foods to balance out your meals then go for it!
Drop a line and let me know if these study results surprise you!
⬇️Study Reference⬇️
Monteyne AJ, Coelho MO, Murton AJ, et al. Vegan and omnivorous high protein diets support comparable daily myofibrillar protein synthesis rates and skeletal muscle hypertrophy in young adults. J Nutr. 2023;S0022-3166(23)12680-0. doi:10.1016/j.tjnut.2023.02.023

20/03/2023

Did you know that what we call reality is actually shapeable and open to interpretation?
And depending on how we interpret the reality around us, we act in very different ways.
A situation happens to you, let’s say…you gained 5 lbs overnight while on your weight loss journey.
If you interpret this situation as, “I knew I shouldn’t have enjoyed dessert at the party last night”, then your biology will become filled with a flood of chemicals associated with negative emotions causing more negative thoughts.
And when that happens, you’ll act in accordance with those negative thoughts & emotions, perhaps saying things like “well, I might as well eat dessert tonight too” or “I knew I’d fail at some point so why should I keep going?” and then physically act them out.
Here’s where the magic comes in…if instead you interpret your 5 lb weight gain as something more positive such as, “it’s important for me to enjoy myself from time to time, that’s why my healthy lifestyle is sustainable and I know if I continue my plan, I’ll continue working towards my goals” then your behaviors will also change for the positive.
Your biology is then instead filled with chemicals associated with positive emotions which results in more positive thoughts, followed by positive behaviors such as continuing on your health journey and moving forward, rather than dwelling on the past.
Depending on the story we tell ourselves about situations that happen in our lives, we act in very different ways which can either serve our greater good or stunt our growth, causing us to self-sabotage.
Take a quick inventory of the thoughts that go through your mind when things don’t go to plan and let me know, are you interpreting situations in your life in a negative light which causes you to self-sabotage your progress?

14/03/2023

Are you struggling to build muscle and obtain a trim physique?
Building muscle is one of the best ways to increase your metabolism, which causes you to burn more calories throughout the day, making it easier to obtain a trim physique.
The issue…muscle mass decreases roughly 3-8% per decade after the age of 30 and this rate of decline gets even worse as we age.
This leads to a stunted metabolism and is in part responsible for causing people to gain more body fat as they age.
But the good news is that YOU have the power to slow this natural decline and even reverse it by taking focused action on strength training and getting your nutrition dialed in.
Taking this approach allows your metabolism to work for you and NOT against you.
Do you need help with dialing in your nutrition or getting started with a robust workout plan?
If so, comment below or DM me the words METABOLISM BOOST and we can have a discussion about how I can help you accomplish your goals.

07/03/2023

Why focus on decreasing calories in when you can instead work on increasing calories out?
That’s the whole idea of my Build Up, Trim Down Method where the goal is to increase the rate of metabolism by building muscle strength, nutrient stores, knowledge and sustainable habits which over time, make trimming down a whole lot easier with less need to restrict calories.
Metabolism consists of all the chemical reactions that go on inside the body in order to sustain life and ideally to allow you to function optimally.
Many people go at “healthy eating” from the wrong perspective, focusing too much on weight loss and not enough on nourishing their bodies.
This leads people to tend to over restrict calories, which over time, ends up decreasing their metabolism to such low levels, they have to maintain a very low calorie intake just to stay at the same weight.
Getting into this low metabolic state is what I help my clients avoid and instead we focus on first building up the metabolic rate.
Here are some great ways to increase your metabolic rate so you can more easily maintain your ideal physique.
👇
1️⃣ Eat protein at every meal/snack
Allows your body to continually rebuild muscle.
2️⃣ Get a good night’s rest
Too little sleep triggers a cortisol spike. This stress hormone signals your body to conserve energy to fuel your waking hours.
3️⃣ Drink more water
Drinking water has been found to increase resting metabolism by up to 30% for 1-hour
4️⃣ Weight lifting
Building muscle is key to increasing resting metabolism.
5️⃣ Stand up more
Standing allows the body to burn slightly more calories than sitting does.
Once my clients lock in these and other metabolism boosting habits, we can then enter the Trim Down Phase by slowly decreasing their calorie intakes if at all in order for them to achieve their ideal physique.
Are you guilty of focusing too much on weight loss and not enough on metabolism boosting habits?

01/03/2023

Do you have diabetes and are confused as to what you should eat?
I know there’s a ton of conflicting information out there and it can be confusing to try to figure it all out.
A good general rule of thumb is to eat food as close to its natural state as possible. In other words less processed and more like it grows in nature.
These are the top foods that can cause blood sugars to go out of whack along with the best substitute for them so you can still enjoy life.
It’s just as important to think about what you’ll be adding to your eating plan in addition to what you’re taking away.
Sugar-sweetened beverages: Instead have regular water, sparkling water, fruit/herb/veggie infused water, tea, kombucha and artificially sweetened beverages in moderation. Lightly sweeten your beverages yourself or use the natural sugar-free sweetener stevia.
Trans & saturated fats: Instead of using butter, lard and coconut oil, use olive oil or you can even saute food using broth instead to further reduce fat and calories. Replace fried foods with grilled, baked or air fried foods.
White bread, pasta and rice: Replace with whole grain bread, whole wheat pasta and brown rice to get a nice boost in fiber and protein. This will help to stabilize your blood sugars, preventing a spike followed by a sharp drop.
Sweetened breakfast cereals: Replace with oatmeal and whole grain cereals such as granola or raisin bran. Add natural sweetness by combining with fruit. The boost in protein and fiber will slow down your digestion, making blood sugar control more obtainable.
The overall theme here is to increase protein and fiber intake while decreasing saturated/trans fat intake in order to keep blood sugars more in control.
Do you or someone you know have diabetes and need some direction? Comment or DM the words I’M READY and we can talk about how I can help!

27/02/2023

Do you have balance in your life?
A mentor of mine taught me the importance of having balance in the 4 F’s of life in order to obtain the fifth F, FULFILLMENT.
The 4 F’s that need to be in balance are:
👇
1️⃣ Faith - In yourself, a higher power, the universe/god or whatever you want to call it
2️⃣ Family - This is your community of friends and family who support you
3️⃣ Fitness - Nutrition and overall health
4️⃣ Finance - To pay the bills, experience life to the fullest and to give back
If one of these gets out of balance, odds are you’ll be dragged down by it.
For example, you can have all the money in the world but if your health is going downhill and your family wants nothing to do with you, you’ll likely end up depressed and unfulfilled in life.
No amount of money can buy back 5 minutes on this earth or repair broken relationships.
You have to take the initiative in each of these areas of your life by putting in consistent work to make things better each day.
I know I was lacking in more than one of these areas all those years ago when I hit rock bottom and decided to transform my life by leveling up my mindset, putting my health first and losing about 70 lbs.
I had to build up my faith in myself that I could actually make the changes needed to see real results, nurture relationships with the people who supported my ambitions and get my finances on point before I truly began to feel like “I made it in life”.
Of course, what I learned is that “making it in life” is an ongoing journey, and it doesn’t really count if you arrive at your goal destination just to call it quits.
So take a quick inventory of your life and let me know. Do you have balance in the 4 F’s to living a fulfilled life, or do you need to put in some work in certain areas?

Scott's Pinnacle Performance Nutrition

04/10/2023

25/04/2023

11/04/2023

10/04/2023

20/03/2023

14/03/2023

07/03/2023

01/03/2023

27/02/2023

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