We all know what you eat matters… but have you ever wondered if when you eat plays a role, too? Is there actually science behind eating certain foods at specific times?

The answer is yes — and the concept is called nutrient timing.

But before you start overthinking every bite, let’s break this down in a way that makes sense and helps you apply it to your routine.

Look back at your life. Be honest. There are things you wish you had focused on more—your health, your finances, your relationships, your goals. You know it. Maybe you ignored the signs. Maybe you thought you had time. Maybe you let distractions take control. And now? You see the cost.

Let me make something clear: no one who’s ever achieved greatness did it alone. Not Jordan. Not Kobe. Not the best of the best in any arena. They all had help. Coaches. Mentors. People who held them accountable and pushed them beyond their limits. Because greatness demands it. And let me tell you something—asking for help is not a weakness. It’s a weapon.

It’s simple. If you want to be in better shape than 95% of people, you must commit to doing what 95% refuse to do. That’s the difference. Most people want the results but aren’t willing to embrace the process. They chase hacks, shortcuts, and temporary fixes instead of locking in and doing the real work.

The other night, I had one of those moments where a sudden pang of hunger hit me like a freight train. You know the kind—your brain starts whispering sweet nothings about pizza, chocolate, and maybe an all-you-can-eat buffet. The twist? It was 7 PM, and I’d planned to be in bed within the hour. Not exactly prime time for a second dinner.

So, instead of diving headfirst into my pantry, I pulled out my trusty Hunger Flow Chart. Here’s how it goes:

The holiday season is a time of festivities, family, fun — and, often, feasting. For many, it’s tough to resist the seemingly endless supply of delicious dishes, from mashed potatoes and green bean casserole to Christmas cookies and pecan pie. When it comes to warding off winter weight gain, many people try to fix the damage after it’s done. But can you really “undo” overeating by slogging on a treadmill the next day?

You’ve probably heard about the “dangers” of eating before bed. Some claim a nighttime meal or snack can spoil your diet. Supposedly, they say, you’ll store those calories as fat once you’re sound asleep - since your body won’t have a chance to “burn” them off. But is eating before bed really that bad for you?

The holiday party season can be a mixed experience for those trying to manage their weight. While it's a cheerful time filled with opportunities to connect with friends, colleagues, and loved ones, holiday gatherings often come with tempting treats that can lead to feelings of guilt if you overindulge. On the other hand, if you don't allow yourself any leeway, you might feel deprived, which can create unnecessary anxiety during this festive season.

Many trendy diets focus on eliminating certain foods from your diet, including processed foods, sugars, dairy, and even cooked foods. But what happens when an entire macronutrient is removed? Introducing: the no-carb diet.

When it comes to “problem foods,” can people really eat in moderation? Yes. Maybe. Not always, for everyone. In other words…It depends!

Let's do a thought experiment. Can you visualize yourself in 5 years? Picture an older version of yourself and imagine your life. Based on your current lifestyle choices, will you be healthier, the same, or less healthy? If you think your health will decline, how does that make you feel?

Many believe that craving sugar means something is wrong with us, especially when diet culture constantly tells us that sugar is "bad." However, this is not necessarily true.

Dialing in your sleep is a major proponent for healthy weight loss, busting through weight loss plateaus, mood, energy regulation, and so much more. Here are 15 simple tactics you can use to help you get the sleep you need and reach your ultimate goals.

Let me start by saying I’m not trying to guilt you or suggest you give up alcohol altogether. The truth is, many of us (myself included) enjoy the occasional drink with family and friends and consider it part of the “fabric” of our life.

Many people have thought about losing weight over the years but often seem to fall short of an actual attempt to do it. So many people think about it so much because, deep down, they know that having that extra poundage is not good for them.

Whether you should weigh food raw or cooked depends entirely on the items you are selecting in the food database.

The simple fact is most people don’t eat enough protein. One of the first things our clients mention to use when we begin working together is that they have difficulty eating their prescribed amount of protein daily.