12 Ways To Improve Your Nutrition

If you've been following our stuff by now you know we're big fans of habit-based nutrition coaching. 

What does that mean?

Instead of cramming a meal plan down your throat, and telling you to eat certain things at certain times, we're going to try to change your behaviors. 

You see, following a "diet" is not sustainable. 

It may work for a week or two, but can you really follow it as a lifestyle?

Nutrition is more of a behavioral psychology. 

Today, most people know what healthy is, and maybe you need some ideas and recipes here and there, but for the most part, we know what "healthy" means. 

So instead, we work on coaching you through habits. 

We know what healthy is, but why do we sometimes go after the unhealthy stuff?


You and I know both know that the vegetables are healthier than the ice cream, but we'll still both go for the ice cream. 

It's not about more education, it's about the behavior, the choices, the habits. 

We approach habits in a stacking format. 

Kind of like building a wall...one brick at a time. 

Pick one nutrition habit, focus on that 100%, and crush it. 

Then, generally after 2-4 weeks, we "stack" another habit on it. 

That way, we change the behavior over time, and you can sustain things as a lifestyle. 

That being said there are 12 habits you can work through...

  1. Planning: Plan your meals for the week

  2. Shopping: Go shopping for your food

  3. Cooking: Cook your meals

  4. Journaling: Keep a daily journal of food and drink intake

  5. Gratitude: Keep a gratitude journal

  6. Slow Eating: Eat slowly

  7. 80% Full: Stop eating when you’re 80% full

  8. Portion Control: Practice proper portions

  9. Protein: Make sure you’re getting enough protein

  10. Calories: Review food journal to look at total calories

  11. Quality Carbs: Check the quality of your carbs

  12. Healthy Fats: Make sure you’re getting most of your fats from appropriate sources

They seem easy, but see if you can dial in 100% for 2-4 weeks on one, and then stack the next one on. 

Give it a go and let me know how it goes. 

1% Better.

Dedicated to Your Success,

Doug Spurling.