Sometimes your end fitness goal isn’t as valuable as the sacrifices and lessons learned along the way — and that’s just fine.

Goal setting is such a double-edged sword. I love to set goals — attainable, measurable, valuable ways to track progress in the gym and in life. Checking milestones off my list feels amazing, whether it be a new skill in the gym or seeing an amazing progress picture of myself. Ironically, the result has never been as sweet as the journey.

As someone who participates regularly in the functional fitness arena (i.e., CrossFit), I have forever been in pursuit of a muscle-up. I was afraid of the gymnastic rings for years, to the point of literally never going near them. Then one day, I just woke up. I thought, This is insane. I have been in this sport for four years and have never even attempted to do this. I was suddenly excited to take all the steps necessary every day to have a muscle-up be my end goal, even if it meant just hanging onto the rings and feeling so incredibly silly as I got more comfortable.

After a while (all the drills, YouTube videos and frustration later), it finally happened, and I swear my friends and coaches were more excited than I was. I didn’t even really enjoy the moment because my brain already had its sights set on the next big thing it could accomplish. How about two in row? I was so hyper-focused on the outcome that I overlooked all the steps it took to get there — the work, aggravation and days of wanting to give up on it.

I would have enjoyed the moment so much more if I refocused on some of the things it took to get there: 

  • Things I didn’t want to do but I did them anyway. I’ve turned down drinks with friends that would mess up a 6 a.m. wake-up call to the gym. I’ve held strong and didn’t eat snacks outside of my preplanned meals for the day, when I would be the only one who knew. Being mentally tough is hard but inevitably part of the process when you really want to achieve things.
  • Choosing myself, repeatedly. It’s important to practice self-care and self-control, which represented change that was intrinsic.  
  • You are what you do every. single. day. I believe this with every single fiber of my being. It’s not just some of the days or on the weekdays — the real magic happens when you are willing to live and die by your goals. It’s a hard concept to wrap our minds around because it’s not as tangible as getting a muscle-up, losing 10 pounds or setting a new one-rep-max back squat
  • Realizing that the desire to pursue a goal is greater than the outcome of the goal. The same way it works for an addict, dopamine will push a behavior until the craving is satisfied. If the reward is powerful enough, your brain will always come back hungry for more of it. This is why achievement can become so utterly underwhelming when compared to the pursuit of the desired goal. 
  • You have arrived — appreciate where you are right now. I am forever on my soapbox coaching clients, practically begging for them to enjoy the journey and trust the process. Goals are awesome. I love crushing them and picturing this big life for myself, but this person I’m becoming while I’m on the way is someone I’m also equally as proud of. 

More than anything, I want to appreciate the “here and now” of life — it makes the reward so much sweeter. No matter whether your goal is big or small, and as far away as you think you are, appreciate the fact that you have arrived. You’re on the journey, and that is just one of a million steps as you move forward. 

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As humans, our most important bodily endowment isn’t our claws, sharp teeth, powerful haunches, iron grips, prehensile tails, venomous secretions, or aerosolized musk. It’s the brain. We use it to shape the world around us, to bend physical reality to our will, to manipulate matter and create powerful technological terrors. These days, the human brain is more important than ever. If you want to enjoy life, pursue and succeed at your passions, to conquer your little corner of reality—you need a healthy brain. Brain health is key to total health—and quality of life.

By some analysis at least, however, neurogenerative diseases remain on the rise and take an ever more extreme emotional and economic toll. So, how do we keep our brain health intact? While much of it comes down to doing the things that keep your brain healthy and avoiding the things that harm it—exercising instead of sitting on the couch, breathing exclusively fresh air instead of tobacco smoke, sleeping instead of staying up—another big variable is the food we eat.

First, I’ll list the most important nutrients for brain health and function, keeping things brief to get through them all. To be honest, this isn’t even “all.” It’s likely that every single micronutrient we’re supposed to be consuming plays a role in brain health, so central is the brain to our basic functioning.

Then, I’ll highlight some of the most critical food sources of these nutrients.

Let’s go.

Nutrients To Note

B Vitamins

The B vitamins are co-factors in every pathway related to dementia or Alzheimer’s disease.


Precursor to acetylcholine, the neurotransmitter involved in focus, memory, and processing.

Vitamin E

Reduces oxidative stress and inhibits oxidation of fragile polyunsaturated fats in the brain. Also reduces lesion formation in brain white matter, a strong risk factor for cognitive decline.

Vitamin D

Vitamin D is one of those compounds that interacts with seemingly every pathway in the body. Whether it’s immune function, hormonal production, musculoskeletal maintenance, or even UV protection, vitamin D plays an important role. Dementia patients tend to have very low vitamin D levels, and good vitamin D levels predict strong executive function ten years down the road. High-dose supplementation may even improve visual memory in D-deficient subjects. For those who need more in their lives, sun is key. Quality supplementation can help.

Magnesium and Iron

Magnesium and iron are two more nutrients that are involved with everything, including the brain. A recent study found evidence that patients with either mild cognitive decline or full-blown Alzheimer’s tended to have lower magnesium and iron levels and higher oxidative stress loads.


Regulates absorption of copper and prevents overloading, which can inhibit cognitive function. Along with magnesium and vitamin D3 (among others), helps testosterone production. Testosterone is critical for cognitive function, especially mental energy and drive.

Lutein and Zeaxanthin

Typically valued for their beneficial effects on eye health, these plant-derived carotenoids are also linked to cognitive function. Seniors with low levels of both exhibit lower neurological efficiency—their brains work harder during cognitive tasks. And a year of luten and zeaxanthin supplementation slows cognitive decline in community-dwelling adults. Even young healthy adults see improvements to memory upon supplementation, if their baseline levels are low.


Creatine doesn’t just enhance physical performance. Creatine is also found in the brain, where it maintains cognitive function by recycling ATP, the basic energy currency of the body. Studies show that vegetarians who supplement with creatine enjoy improved cognition and physical performance. Vegan brains and muscles, which have even less (small amounts of creatine are present in eggs), should benefit even more from supplementation. Creatine also provides quick ATP for intense, short-lived physical feats.

Long Chain Omega-3 Fatty Acids

Having a good ratio of omega-3:omega-6 in our tissues sets us up for a healthy inflammatory response to oxidative insults—not too little, not too big. There’s evidence that balanced omega-3/omega-6 ratios can actually prevent the “initiation and progression” of many neurological disorders by improving the efficiency of our inflammatory response.

What Are Some Of the Best Foods For These Nutrients?

Red Meat

A great source of creatine, zinc, iron, and B vitamins. Its even got a little-known nutrient called carnosine, which acts as a brain antioxidant.

Extra Virgin Olive Oil

A great source of monounsaturated fat, which is critical for stable cellular membranes in the brain and other parts of the body. Spicy or peppery EVOO indicates the presence of high levels of olive phenols, which show efficacy in slowing the onset of dementia and preserving brain autophagy.

Avocados and Avocado Oil

They’re rich in vitamin E, lutein and zeaxanthin.

Leafy Greens

A great source of minerals like magnesium and carotenoids like lutein and zeaxanthin. Also, we can’t just eat multiple avocados every single day (can we?).

Chicken Hearts

They’re rich in every B-vitamin except for thiamin (still have thiamin, just not as dense as the other B-vitamins). They are loaded with zinc and iron. They’re a good source of cholesterol, which can help repair damaged brain junctions. And despite being an organ meat, they’re very mild. I like marinating chicken hearts in lime juice, garlic, onion, cumin, and olive oil, spearing them with skewers, and roasting over open flame.

Wild Sockeye Salmon (Skin On)

The intense red color indicates the presence of astaxanthin, an “animal carotenoid” with . Farmed salmon producers even dose their flock with synthetic astaxanthin; otherwise, the fish will be grey. Salmon is also a good source of (highly bioavailable) vitamin and, of course, long chain omega-3 fatty acids. Those omega-3s and that astaxanthin probably have a synergistic relationship, each increasing the effect of the other. Here’s a quality option for those who prefer a supplement to regular fish intake or want the added assurance a supplement provides.

Pastured-Raised or Omega-3 Enhanced Egg Yolks

Not only do they have tons of choline and additional folate and other brain-supportive micronutrients, they contain long-chain omega-3 fatty acids bound up in phospholipid form. When an egg is formed inside a bird, many of the fats come embedded in phosopholipids—highly bioavailable vehicles that deliver fats and nutrients directly to the brain. DHA-rich phospholipids enable faster, more fluid transmission of data across brain synapses. A good pastured egg will also have appreciable amounts of vitamin D in a form 5 times more bioavailable than vitamin D3.


A number of studies in both young and old, healthy and cognitively impaired, find that eating normal amounts of blueberries can improve cognitive function. Just a single dose of a blueberry drink (made with actual blueberries) triggers an acute boost to memory retention in children; a single dose of freeze-dried wild blueberries triggers boosts performance in children engaged in a cognitively demanding task. Older adults with cognitive impairment who eat blueberries improve their cognition. Older adults without cognitive impairment who eat blueberries improve brain activation. Plus, they taste great.

Look for blueberries that stain your mouth, an indication of high polyphenol content. Wild Boreal blueberries from Trader Joe’s have been the best I’ve found to date (and they’re quite affordable without being overly sweet).

Dark Chocolate

In case you needed another reason to eat some high quality high-cacao dark chocolate, cocoa flavanols enhance cognitive function in the elderly with and without cognitive decline.

That’s a pretty strong start. For further discussion of this topic, do your brain a favor and pick up a copy of Max Lugavere’s Genius Foods, in which he lays out a definitive guide to eating right for brain health. And be sure to check out his recent chat with host Elle Russ on the Primal Blueprint Podcast. 

If you have any questions about supplements, nutrients I might have missed, supplemental foods, and brain health, feel free to ask down below. Thanks for reading!


The post Supplements For Brain Health: What Nutrients and Supplemental Foods Make the Most Difference appeared first on Mark’s Daily Apple.

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Do you guys remember when Kristen shared this Tiny House Cooking recipe? via GIPHY Well, every time we’d talk about it or mention it in our editorial meetings, I’d always think of the web series Tiny Kitchen and be, like, OMG, Kristen, you love that, too? via GIPHY And, every time, she’d be, like, Jenn, no — this is for people who live in small spaces, like apartments with little kitchens. Not, like, a dollhouse. via GIPHY Then I’d remember that they’re different. And … start gushing all about Tiny Kitchen and how adorable it was and how much it just…

The post This Cooking Web Series Is Adorably Addictive appeared first on Fit Bottomed Girls.

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On Wednesday, July 18th, we’re re-opening registration for Precision Nutrition Coaching, our world renowned body transformation program that’s helped nearly 100,000 clients get into the best shape of their lives… and stay that way for good.

Want help finally getting the body and health you’ve been after?

Let us help.

With Precision Nutrition Coaching, you’ll learn how to:

  • Eat better, without dieting or feeling deprived.
  • Get active, no matter what shape you’re in now.
  • Ditch food rules and leave behind fad diets.
  • Build fitness into your life, without it taking over.
  • Achieve, and maintain, your goals, even when life gets busy.

The result? You’ll:

  • Lose the weight/fat you haven’t been able to shed for years.
  • Build physical strength and confidence in your body.
  • Gain mental confidence, no longer hiding your gifts and talents.
  • Let go of food confusion, learn what to do, and how to do it.
  • Get off diet rollercoasters, once and for all, and never look back.

For more information about the program, check out the frequently asked questions below.

But first, watch this short video. It details exactly what you can expect from Precision Nutrition Coaching for Women.

Learn exactly how Precision Nutrition Coaching for Women works.


This one details Precision Nutrition Coaching for Men.

Learn exactly how Precision Nutrition Coaching for Men works.


Wondering if it really works? Check out this short video:

Meet some of the people whose bodies — and lives — have been changed by Precision Nutrition Coaching.


Frequently Asked Questions

Q: What’s the program all about?

Precision Nutrition Coaching is a 12-month body transformation program that guides you through important—yet sustainable—changes in your eating and lifestyle with help from an expert coach.

To date, we’ve tested it with nearly 100,000 clients, who’ve transformed their bodies and health in amazing ways.

If you’ve tried something before and “failed” — or just can’t stick with it — know that you’re not alone. And it’s not your fault.

After all, self-directed training and nutrition programs fail 98 percent of the time. Not to mention, after many years in the fitness industry, we’ve seen dozens of diet and exercise fads come and go.

That’s why we don’t follow fads. Instead, we teach you doable daily actions that are designed to fit into a busy lifestyle.

We help you bring health and fitness into your life in a way that works for your life and your body.

Bottom line: Precision Nutrition Coaching enables you to make fitness and nutrition a part of your life—without it taking over.

Our program is designed to work on your absolute worst days, not just your best days.

As a result, our clients get results like this:

See what 365 days of Precision Nutrition Coaching can do.



Q: What does the program include?

Precision Nutrition Coaching includes:

  • A structured year-long nutrition program to help keep you consistent.
  • An expert coach to give you feedback, make adjustments, and help keep you accountable.
  • Strategic daily nutrition practices that fit into your lifestyle.
  • Expert-designed (yet optional) exercise programs, customized to your skill level, goals, and time available.
  • $250,000 in prize money. We stack the deck in your favor and give you something positive to shoot for.
  • Guaranteed results. Stick with us for a year, and if you don’t get what you’re looking for, you get a full refund.
Q: How often do you accept new clients?

We only accept new clients twice per year—and millions of people visit our website during those registration periods. That means we only have the capacity to coach less than 1 percent of the people who express interest in working with us.

Because of that, our programs have historically sold out in a matter of hours. That’s why we encourage people to put their name on the Precision Nutrition Coaching presale list.

By adding your name to that list, we’ll give you the opportunity to register 24 hours before everyone else, increasing your chances of getting a spot.

Plus, you’ll save up to 54% off the cost of the program. It’s our way of rewarding the people who are most willing to commit, because they’ve always proven to be our best clients.




Q: Who is Precision Nutrition Coaching for?

Precision Nutrition Coaching is for women and men who want to get healthier, fitter, and stronger — and stay that way for the rest of their lives.

It’s for people who want to…

  • lose weight and body fat
  • build physical strength and confidence
  • get results that last
  • and get off the diet rollercoaster once and for all.

Plus, the program is designed for people with busy schedules.

We work closely with our clients to help them eat well and exercise, no matter what other craziness is going on in their lives.

We provide you with personal accountability, a structured nutritional program to follow, and a coach to help keep you consistent and on-track.

We don’t give you a crazy diet or exercise program to follow; instead, we help you build habits that will get you results that last forever.

Q: Who is Precision Nutrition Coaching NOT for?

Precision Nutrition Coaching is not for figure or fitness models, professional bodybuilders, or high-level athletes training for a particular sport.

It’s also not for people who already have all the accountability they need.

If you rarely struggle with staying consistent with your exercise or eating habits, then we’re not a good choice for you.

Q: Will Precision Nutrition Coaching work for me?

Want to lose weight? Eat better? Feel less stressed? Get more sleep?

If you follow our recommendations and stick with us for the full year then yes, you will get results.

If you participate in Precision Nutrition Coaching, do at least 80 percent of what we ask you to do, you’ll end up leaner, stronger, healthier, and happier with your body than you ever thought possible.

You don’t have to get it perfect. But you have to commit to making small, strategic changes in your life.

That’s something no one ever likes to admit about getting in better shape: It takes hard work, time, and determination.

Changing your body isn’t easy, but it is possible. For 15 years we’ve helped thousands of people do all that and more. No other company has that track record, and we’re confident we can help you, too.

Once you make the commitment to get in better shape, we’ll be with you every step of the way. When life pushes you around and difficulties come up, we’ll help you push back.

We’ll stack the deck in your favor and give you every advantage we know of. Over the course of 12 months, you’ll learn everything you need to look, feel, and perform at your best.

That’s our promise.



Q: Do you really guarantee results?

Absolutely. We guarantee our work — 100% — because it’s the right thing to do.

We’ve helped nearly 100,000 clients people improve their nutrition, bodies, and health over the past 15 years; that makes us the world’s most experienced nutrition coaching team.

Stick with us for a year and follow our recommendations. If you don’t get what you’re looking for at the end of the year, we’ll give you a full refund.

Seriously. Every penny. You get to decide if the program was worth it.

Why do we do this? Because we stand behind our work. We know you’ll walk out healthier and happier than ever before.

Bonus: If you do really well, you could even win a bunch of cash at the end too.

Q: Who are you and what makes you qualified to coach?

I’m John Berardi, Ph.D., co-founder of Precision Nutrition.

I’ve devoted my entire career to making health and fitness something that’s achievable and attainable for every type of person, from every walk of life. (Here’s a bit more about me, if you’re interested.)

At Precision Nutrition, we have a world-class coaching team made up of doctors, exercise specialists, naturopaths, nutritionists and counselors.

We’ve coached and mentored people in nearly 100 countries through our research programs, professional education courses, and personal coaching groups.

Fast Company magazine recently picked Precision Nutrition as one of the </br data-recalc-dims= Most Innovative Companies in Fitness.” width=”600″ height=”400″ srcset=”×533.png 800w,×200.png 300w,×197.png 295w,×167.png 250w,×367.png 550w,×180.png 270w,×300.png 450w,×500.png 750w, 900w” sizes=”(max-width: 600px) 100vw, 600px”>

Fast Company magazine recently picked Precision Nutrition as one of the Most Innovative Companies in fitness.

Who comes to Precision Nutrition for help?

Thousands of people from all over the world. Companies like Nike and Apple. Professional sports teams like the San Antonio Spurs and dozens of Olympic athletes and their coaches.

Lots of people consider us the world’s leading experts in nutrition coaching. That’s a big responsibility, and we don’t take it lightly.

Precision Nutrition has been featured in dozens of media outlets…

…and has consulted with some of the world’s most innovative companies and teams.
Q: What will I learn in the Precision Nutrition Coaching program?

If you’re wondering what we have in store for you, you can download the men’s and women’s curriculum outlines here:

Q: Do you give me a meal plan?

No, we don’t give out meal plans.

Meal plans and diets aren’t really that useful or sustainable. People often feel like they’re either “on” them or “off” them. They feel like they’ve failed and are beyond hope if they’re not eating perfectly at every meal.

Our approach is completely different: We help you build a set of sustainable habits that will serve you for the rest of your life.

This means you get to choose — with the help of your coach — which foods are best for you, when to eat those foods, and how much to eat of them.

Q: Can I see a demo of how the program works?

Sure can. This first demo details exactly what you can expect from Precision Nutrition Coaching for Men.

Learn exactly how Precision Nutrition Coaching for Men works.

And this one details what you can expect from Precision Nutrition Coaching for Women.

Learn exactly how Precision Nutrition Coaching for Women works.



Q: Why are you offering this type of coaching?

Mentors and coaches have made all the difference in my life. And that’s why I developed the Precision Nutrition Coaching program.

At Precision Nutrition, most of us feel extremely fortunate to have access to mentors and coaches. People who are a little further along the path than we are. People who can help steer us in the direction we need to go.

That’s why we’ve made it our mission to pay it forward. We’re here to help you make meaningful change in your life.

Q: Why coaching? Can’t I just pick up a diet book? Or read some online articles for free?

If you take an honest look at your life — and at the lives of the people you most respect and admire — you’ll notice something interesting.

As human beings, we’re rarely ever transformed by reading more books or articles. Or from watching a documentary. Or from taking a class.

Instead, most transformative change happens through a real relationship with another human being — usually a coach or a mentor.

Sure, you can try another diet book or read a few more articles, especially if you love thinking about exercise and nutrition. If you get great results with those tools, we applaud you.

But if you’re having trouble putting what you know into action, Precision Nutrition Coaching might be for you.




Q: Do you really hate books and blogs?

I actually get this question a lot. And the answer is no: I don’t hate book or blogs. In fact, I love books. I’ve even written a couple.

But diet and fitness books rarely help us make dramatic, consistent changes in our lives.

Books typically present too much new information at once. They get you all fired up about a “new” way of doing things… which lasts for a few days. Then you’re back to where you were before.

Of course, while most of us think we need to learn everything at once, research shows the exact opposite: When we want to improve ourselves, the only way to do it is to change one thing at a time.

That’s why coaching (being led and guided by someone a little further along the path than you) and social support (being surrounded and encouraged by like-minded people) are so important.

The formula is simple: We deliver coaching, social support, and a process that encourages real change.

And that’s not something you can find in a book.

Q: I’m a beginner with a lot of weight to lose. Will this work for me?

Yes. We’ve worked with lots of people who are new to exercise and healthy eating.

Remember, we were all beginners at some point. And at Precision Nutrition, we do our best to make sure all beginners work at a pace that’s comfortable for them.

To see for yourself how diverse our clients are, click here to see the men and here for the women that we’ve worked with.

You’ll notice that our clients come in all shapes and sizes, are all ages, and come from all different backgrounds.




Q: I’m NOT a beginner. Will Precision Nutrition work for me?

Lots of our clients have 5+ years of experience with consistent training and healthy eating. And they still get great results with us. That’s because the interactions they have with their Precision Nutrition coach are tailored to their needs and goals — it’s not a “one size fits all” program.

Oftentimes, people with a lot of experience enjoy handing the reins over to us for a while. We take care of the nutrition and exercise programming so they can focus on improving other parts of their lives.

We’ve even helped hundreds of personal trainers get back in shape. Like Toni. Or Ron.

Q: What if I don’t have much weight to lose but just want to eat better?

It’s great that you don’t have a lot of weight to lose. It means you’re starting out with a big advantage.

Of course, lifelong fitness and health is more than losing weight. With Precision Nutrition Coaching you’ll learn how to maintain a healthy (and lean) body for life.

You’ll discover how it feels to be more physically capable, more confident, and stronger — inside, and out.

Plus you’ll develop a new, healthier relationship to food and eating. And that’s something fewer than 5 percent of people know how to do.




Q: I’m interested in building muscle. Is this for me?

Yes. We have custom exercise programming and nutrition habits specifically for people who want to gain muscle. Plus your coach will work with you to help you achieve specific body composition goals.

Q: I’m thinking of joining with a friend or partner. Can we do the program together?

Of course. We encourage friends, partners, and family members to join together. That immediate social support makes a real difference for many of our clients.

Click here to meet a few couples who had great success with Precision Nutrition Coaching.

We’ve also had fathers and sons, mothers and daughters, sisters and brothers, coworkers, and best friends join together.

Q: Is this just for young people?

Absolutely not. We coach men and women of all ages. We’ve had many winners and finalists who are in their 50s, 60s, and 70s.

To see for yourself how diverse our clients are, click here to see the men and here for the women that we’ve worked with.

Q: I work in the fitness industry. Should I do this or the Precision Nutrition Certification instead?

The answer depends on a few things.

Want to become a better fitness professional? Then consider doing the Precision Nutrition Certification first. Then, once you’ve graduated from that program, you can consider joining us here.

By first learning the theory (i.e. Certification), and then seeing that theory in action (i.e. Coaching), you’ll get a much richer experience and really see how we tie the two together.

Want to get in better shape yourself? Then consider doing coaching first. You can get started on the Precision Nutrition Certification after you go through the coaching program yourself. This way you’ll get the main benefit you’re after (fitness) while also learning about our applied system. You can go back and learn the theory later.

Check out Toni and Ron’s stories for more information about how Precision Nutrition Coaching can help fitness professionals.

Q: What’s with the $250,000 in prize money?

From what I can tell, most people just get lectured all the time about how they look or about how they’ll be stricken by all kinds of terrible diseases and die if they don’t start to eat better.

That kind of hysterical negativity doesn’t motivate most people, regardless of the goal; it just comes off as condescending, annoying and overwhelming.

In our experience, big, inspiring goals are much easier to achieve when something big is at stake.

So that’s why we put up real cash prizes for our clients and give away $250,000—a quarter of a million dollars—every year.

Every single client who participates in Precision Nutrition Coaching—regardless of where they live or what their goals are—is eligible for one of our big prizes.

Precision Nutrition Women's Coaching - Jill

Jill lost 55 pounds in PN Coaching; we surprised her with $25,000.
Precision Nutrition Men's Coaching - Andrew

Andrew lost 51 pounds in PN Coaching; we surprised him with $25,000.



Q: What if I don’t win any money?

Precision Nutrition Coaching is designed to make the process of getting in better shape easier and more effective than ever before. So there are only three things you need to know right off the bat:

1. If it doesn’t work, it’s free.

Make a commitment and stick with us for a year. If you don’t get the results you’re looking for after those 12 months, we’ll give your money back. All of it. Every penny. You get to decide if it was worth it. Why do we do this? Because we stand behind our work. And we’re very confident you’ll end up looking and feeling better than ever before.

2. If you work hard and do a good job, you get in the best shape of your life.

Follow our advice, and you will get the body you’re after, plain and simple. That’s what people are looking for: something that truly works. And that’s what we deliver. You walk out in the best shape of your life.

3. And if you do a great job, you get in the best shape of your life AND you can win serious money.

Bonus: If you really kick butt in this, you might even win a bunch of cash at the end too. Which, for example, you could arrange in a big pile in your backyard and swim in it with your newly-fit body. Or you could take a stack of bills from your winnings, and flip through them ever so slowly, letting the sound of Benjamin Franklin lull you to sleep at night.

In the end, even if you don’t end up with prize money, you will end up healthier and fitter than ever before.

And that’s worth the weight you’ll lose in gold.

Q: I read that you require progress photos. Do I have to submit those?

Well, technically, we don’t require progress photos. They’re completely optional.

The reason we request progress photos is to visually document the changes you’re making while coaching with us.

It’s also important for your coach to see what’s happening so they can help give you better advice when required.

At the end of your coaching experience, if you’re really proud of your transformation and want to be featured as a finalist, we’ll ask for your permission to do so.

But, before that, the pictures will be kept totally private at all times.

Remember, we’re here to help people change their bodies and their lives. Not to embarrass anyone or make them feel ashamed. So you can opt out of the photo process if you want to.

Nonetheless, we really do encourage you to stretch yourself, get out of your comfort zone, and give this method a try.

Just like a few of our most recent clients:



Q: How much does it cost?

The exclusive presale price: Choose from a one-time payment of $997 USD, or $97 USD per month for 12 months.

This is the lowest price we’ve ever offered!

Note: This discount is only for people on the presale list; the general public pays either $1799 USD up front, or $179 USD per month for 12 months.

We offer this discount to people who sign up for the presale list for one reason: the people who are most eager and willing to take action are usually our best clients. That’s why we reward them with a discount and a chance to register a full 24 hours before everyone else.

Not on the presale list yet? Add your name here.

Q: Will I have to spend a lot of money on food and supplements?

When it comes to food, most clients actually end up saving money on their grocery bills.

This is because they make more informed, careful decisions, eat out less, and spend fewer dollars on processed novelty foods, replacing them with whole, delicious natural foods.

As for supplements, we may recommend a few health-oriented products, based on your unique needs and goals. However, these are completely optional.

Q: Will I need to join a gym?

Nope, you don’t have to join a gym to be successful with Precision Nutrition Coaching.

All the exercise programs can be performed at a gym or at home.




Q: I live in X country. Can I still participate?

Of course. We work with clients in over 100 countries. No matter where you live, we can help.

Here’s just a sample of some of the countries where our clients live:

  • USA
  • Canada
  • United Kingdom
  • Australia
  • India
  • France
  • Denmark
  • Sweden
  • Germany
  • South Africa
  • Finland
  • Norway
  • Japan
  • Mexico
  • Brazil
  • China

Check out one of our women’s winners from the UK:

Watch as we surprise UK prize winner, Sue.

And one of our men’s winners from Italy:

Watch as we surprise European prize winner, Peter.



Q: I like to… (Crossfit, run, bike, swim, ski, do group exercise classes, walk my dog, etc). Can I still do the stuff I love while getting coaching?

Of course. Keep doing what you love.

That’s the whole point of Precision Nutrition Coaching—to learn how to eat and exercise in a way that works for you.

Health and fitness should be fun, freeing and sustainable. It’s about helping you live a fuller life. So yes, if anything, the program will help you do more of the things you love.

Once you get started, your coach will work with you to structure things in a way that works for your lifestyle.

Q: I already have a personal trainer. Can I keep that up while getting coaching with Precision Nutrition?

Yes, if you want to continue with both, that’ll work.

In fact, I think with Precision Nutrition Coaching AND your in-person coach, you’ll be unstoppable.

Once you sign up, just let your coach know that you’re working with a local trainer and we’ll make sure to integrate the two.

Q: I have a few injuries. Can I still join?


We all go through injuries, so I understand where you’re coming from. In fact, here’s my own personal story with injury.

With Precision Nutrition Coaching, we can tailor certain exercises to help fit your needs.

Once you’ve signed up, you’ll simply work with your coach to find some easy and effective alternatives.

Q: I follow a special diet (plant-based, vegan, Paleo, intermittent fasting). Will you still work with me?

Yep, we’d love to work with you. The nutrition habits your coach will guide you through are easily customizable.

All you have to do is let your coach know what your dietary preferences/restrictions are and they’ll help you out.

Q: When does the Precision Nutrition Coaching program begin?

We open registration on Wednesday, July 18th. And there won’t be another one until January 2019.

To get an early bird chance at registration, we strongly recommend that you sign up for the presale list.

Q: How long does the program run for?

Precision Nutrition Coaching lasts for 12 months. Based on our continued research, we’ve found a full year to be the most effective time period for building the habits necessary for lifelong health and fitness.

Our coaching team is committed to helping you make a life-changing transformation. That’s why we have everyone commit to the program for 12 months.

Q: Do you really sell out every time you open?


Since we only open our coaching program twice per year—and since we can only accept less than 1 percent of people who express interest in working with us—we tend to sell out in a matter of hours.

A couple years ago we weren’t totally prepared for how quickly it would happen. Back then, Precision Nutrition Coaching was called “Lean Eating”. And we literally had our website crash due to the overwhelming amount of people trying to get in at once.

Precision Nutrition

This is a note from a couple years ago. We sold out in 30 minutes and had our website crash from the traffic.

Nowadays we continue to have a lot of people visit our website… and we continue to accept a limited amount of clients.

The only difference is that we now prepare our computer servers to deal with the sudden rush of people trying to get a spot. (We learned that the hard way.)

Q: How do I increase my chances of getting a spot?

To get an early bird chance at registration, we strongly recommend that you sign up for the presale list.

We’ll send you a special link 24 hours before the general public, increasing your chances of getting a spot.

Q: What are other people saying about Precision Nutrition Coaching?

The feedback on the coaching has been overwhelmingly positive.

Here are a couple stories to check out.

First, here’s Lisa’s story, which is definitely worth watching:

Watch as we surprise grand prize winner, Lisa.

Spencer’s is pretty cool too:

Watch as we surprise grand prize winner, Spencer.



Q: What’s the special discount I’ve heard about?

We like to reward people who are eager to get started. That’s why we offer a special discount for people who sign up for the presale list.

The regular price for the Precision Nutrition Coaching Program is $1799 USD up front (or $179 USD per month for 12 months).

However, if you sign up for the presale list, you can join for $997 USD up front. Or $97 USD per month for 12 months.

This is the lowest price we’ve ever offered!

Q: How can I learn more about the Precision Nutrition Coaching Program?

To learn more, add your name to the presale list.

Once you’re on the list, we’ll follow-up with more information, including how to connect with our team if you have further questions.

Interested in Precision Nutrition Coaching? Join the presale list; you’ll save up to 54% and secure a spot 24 hours early.

We’ll be opening up spots in our next Precision Nutrition Coaching onWednesday, July 18th, 2018.

If you’re interested in coaching and want to find out more, I’d encourage you to join our presale list below. Being on the list gives you two special advantages.

  • You’ll pay less than everyone else. At Precision Nutrition we like to reward the most interested and motivated people because they always make the best clients. Join the presale list and you’ll save up to 54% off the general public price, which is the lowest price we’ve ever offered.
  • You’re more likely to get a spot. To give clients the personal care and attention they deserve, we only open up the program twice a year. Last time we opened registration, we sold out within minutes. By joining the presale list you’ll get the opportunity to register 24 hours before everyone else, increasing your chances of getting in.

If you’re ready to change your body, and your life, with help from the world’s best coaches, this is your chance.

[Note: If your health and fitness are already sorted out, but you’re interested in helping others, check out our Precision Nutrition Level 1 Certification program].

The post Precision Nutrition Coaching: Frequently Asked Questions appeared first on Precision Nutrition.

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As I always say, summer is my favorite time of year, and this go-round might just be the best. I’ve got two big announcements today that have been a long time coming.

First up, I’ve got two brand spankin’ new condiments for your summer cookouts. Anyone care to take a guess? It’s a pair you won’t want to live without this season.

Next up, I’m handing the reins to my staff next week as they kick off our annual 21-Day Summer, Staff-Led Challenge. They’ll be sharing their favorite Primal eats, their active vacay shots, their relaxation routines and more.

But we’ll have all the blow-out contests and prizes of a traditional 21-Day as well—with one grand prize so big Grok would be proud. It might just be the biggest I’ve ever given away for a Challenge.

And, speaking of giveaways—I’ve got one today with a prize for lucky 5 commenters.

The 21-Day Challenge—and the 21-Day Primal Reset Program

With a new season comes new energy, which is why our team is ready to announce our favorite, much anticipated event of the year: The Primal Blueprint 21-Day Challenge! This year’s challenge will run from June 11-July 1, and we’ve got a big lineup of contests, prizes, and all around fun activities planned for everyone who wants to participate.

Whether you’re new to Mark’s Daily Apple, you’ve been incorporating (but not quite committing) to Primal principles for a while, or you’re an old timer ready for a new layer of Primal living, I hope you’ll join us.

Starting next week, you’ll be able to kick your summer goals into gear with thousands of other Primal folks looking to do the same—all in the service of living awesome and becoming your healthiest self, with the least amount of pain and sacrifice possible.

I’ll have a full announcement next week with all the details, but we’ll also be releasing a massive update, upgrade and reboot of our popular 21-Day Primal Blueprint Challenge course, now the 21-Day Primal Reset—with a whole new line-up of videos and resources to offer you continual support and detailed planning for your Challenge experience—and anytime you need your own reboot. 

I’ll also have a list of resources on the blog Thursday to get the ball rolling. Consider what you want this summer to be in your life and how a 21-Day Challenge experience can kickstart that process. What have you wanted in terms of vitality, weight loss, strength, fitness, energy, calm, and inspiration? Let this month be that beginning.

Get the App—Only Through June 11!

21day-appWe’ve teamed up with Vimify once again to create a Primal Blueprint 21-Day Transformation Challenge accessible from your desktop computer or Android or iOS-compatible device (iPhone or iPad).

First things first: get the Vimify app and join the 21-Day Challenge. Seriously, go download the app—either to your computer or iPhone/iPad/Android—and sign up right now. It’s FREE, it takes just a couple minutes, and it will enrich your experience in the weeks to come. (Note: When signing up, make sure you’ve entered your email address correctly and that your password is at least 8 characters long.)

From there, you’ll have a series of Prep Tasks to complete before the Challenge starts next week, including:

  • Purge your pantry of all non-Primal foods and restock it with Primal fare. Doing this now allows you to jump headfirst into the Challenge when it begins.
  • Do a Primal Essential Movement assessment. Determine your level of physical fitness so you know what you’re working with and can plan fitness goals accordingly.
  • Invite friends to join you in the Challenge. The strength of this app lies in the community you build, the accountability it promotes, and the healthy competition it provides. You need people to get those benefits.

You can also review the Primal Blueprint Guides to the aspects of Primal living that are especially important to success this Challenge, like the 10 Laws, Shopping Guide, Primal Essential Meals, and the Carb Curve.

After that, it’s a waiting game. Once the Challenge begins, the daily tasks will be linked to the daily challenges, contests, and content posted right here on Mark’s Daily Apple.

***Important note: If you want to participate in the app challenge you have to sign up by June 11th. There is no joining mid-Challenge. The app challenge is available all year on a regular, revolving basis, but for this month only, the entry fee has been waived. Long story short, get in soon!

Introducing PRIMAL KITCHEN® Ketchup and Mustard!

I’m thrilled to introduce Primal Kitchen’s latest addition to the game-changing family of condiments. That’s right—ketchup and mustard are back on the menu.

First off, my Organic Unsweetened Ketchup. That’s right, no dates, honey, high fructose corn syrup or other sweeteners in sight. It’s Whole30® approved, paleo-friendly and infused with nourishing, USDA organic ingredients, including organic balsamic vinegar, and packed with the wholesome flavor you’d want from a backyard BBQ. Add its perfect complement with Organic Spicy Brown Mustard. Smoky and savory, it’s packed with zesty turmeric and other USDA organic ingredients for your favorite summer spreads.

Looking to find these in stores near you? Stop by your local Whole Foods Market. They’ll be stocking our Organic Unsweetened Ketchup and Organic Spicy Brown Mustard all summer long! Or order from today.

And look for a special promotion with our Ketchup and Mustard in tomorrow’s Mark’s Daily Apple newsletter. (Need to sign up? Just scroll to the bottom of this post.)

And Now For the Giveaway…

On Monday, June 18th (Week 2 of the 21-Day Challenge), our Primal Health Coaches will be taking over Dear Mark for an “Ask the Coach” column featuring YOUR questions. So, here’s your chance to ask away—and be entered to win one of 5 FREE Primal Kitchen Ketchup and Mustard prize pairings.

  • Have a question about what it’s like to work with a Primal Health Coach (or the process of becoming one)?
  • A question about beginning a Primal (or keto) transition?
  • Something about your Primal fitness routine?
  • Want to know more about food sensitivities or recovery strategies?

Here’s your chance to get a coach’s perspective on what it’s like not only understanding the Primal principles but also applying them within individual coaching relationships.

Just submit your comment on the board below by midnight PDT tonight (6/5/18), and you’ll be entered to win one of 5 sets of our new PRIMAL KITCHEN Organic Unsweetened Ketchup and Spicy Brown Mustard. The staff and I will choose 5 questions (decisions final) from among the bunch for the June 18th post and the prize package. 

Thanks for stopping by today. I’ll look forward to reading your thoughts. Have a great week, everybody.





The post 2 Big Announcements—and a Giveaway! appeared first on Mark’s Daily Apple.

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