Lesson 2
The Program Pillars
Lesson 3
How to Meal Prep
Lesson 4
Measuring Progress
Lesson 5
Achieving Specific Goals: Cutting and Bulking
Lesson 6
Sleep and Digestion
Lesson 7
Challenges and Support


App Tutorial: Lesson 2

The Program Pillars

The program is centered around 3 things:

  1. Food quality
  2. Portion sizes
  3. Meal timing

If at any point you’re not seeing the results you’d hoped for, ask yourself if you’re doing those three things.

Nail those three things, and results will follow!


Why only certain foods?

We stick to the foods listed in the app because those are going to be some of the cleanest sources of fuel for your body.

The idea is not to eat these foods forever, but to clean your slate for a few weeks before gradually reintroducing off-plan foods to see how they make you feel.

Clients' adherence to food quality is a key driver to the improvements we see in everything from energy levels, skin quality, sleep quality, mental clarity, and body composition.

If you're having foods off-plan, it's likely that you will not see much - if any - improvement in these areas.

The ultimate goal is to better understand how the food you eat affects your body. You might be surprised to learn those headaches you get on occasion are triggered by certain foods!

Why certain portions?

The amounts of protein, carbs, and fat in your meal plan are based on your gender, age, height, weight, and body fat percentage. In addition, they’re based on your activity level throughout the day.

You'll see certain meals have varying amounts of carbs and fat, depending on when you workout.