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Nutrition gets easier when you understand the rules behind the plan.
In this video, Coach Brian breaks down the six food rules that help you stop jumping from diet to diet and start building a nutrition approach you can actually maintain.
You will learn how to think about calories, meals, macros, micronutrients, meal timing, and supplements in a simple, practical way.
What You’ll Learn
1. Why energy balance matters most
2. How to build a complete meal
3. What macronutrients are and why they matter
4. Why micronutrients support long-term health
5. How to think about meal timing and meal frequency
6. Where supplements fit into the plan
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In this lesson, Coach Brian shows you how to find healthy recipes that fit your goals, preferences, and lifestyle. Instead of relying on one fixed meal plan, you’ll learn how to use simple search terms to find high-protein meals, lower-calorie snacks, healthier desserts, and recipe ideas that match your calorie and macro targets. You’ll also learn how to adjust portions, swap ingredients, and make recipes work for your plan without overcomplicating the process.
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Eating away from home is one of the biggest places people lose control of their nutrition. This guide helps you make better food choices when you are traveling, eating at restaurants, grabbing coffee, or dealing with a busy schedule. You will learn how to plan ahead, choose better protein options, manage portions, and stay consistent without needing every meal to be perfect.
The goal is to give you simple rules you can use anywhere so your nutrition plan still works when life gets busy.
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Navigating the world of restaurant menus and quick-service options can be a minefield for any of my clients trying to eat healthy. An “Eating on the Go” guide provides you with the strategies and knowledge to make informed choices, even when you’re short on time or faced with limited options.
This guide will equip you with practical tips for identifying healthier menu items, understanding portion sizes, and making smart substitutions, so you can stay on track with your nutrition goals without sacrificing convenience or enjoyment. No more guessing or feeling overwhelmed – this guide empowers you to confidently make the best food choices, wherever you are.
General Guidelines When Eating Out, Sit Down Restaurants, Mexican Restaurants, Asian Restaurants, Italian Restaurants, Fast Food Restaurants, Chipotle, Subway, Starbucks, Panera Bread, Chick Fil A, Airport, Gas Station, Pizza🍕
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For those with busy schedules and on-the-go lifestyles, finding time for balanced, nutritious meals can be a challenge. These meal options offer a practical solution: whether you prefer to meal prep ahead of time for grab-and-go convenience or need a quick and easy meal on the spot, these tasty recipes provide the perfect balance of flavor and nutrition, wherever you are.
The hand portion method is a simple way to build better meals without needing to weigh and measure every bite of food. It is not perfectly accurate, but it is practical, easy to remember, and a great starting point for improving awareness at meals. Use your palm for protein, your fist for vegetables, your cupped hand for carbohydrates, and your thumb for fats. This gives you a quick visual system you can use at home, at restaurants, or when life gets busy.
Quick guide:
Protein = Palm
Vegetables = Fist
Carbohydrates = Cupped hand
Fats = Thumb
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