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Justin Miller Nutritionist

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Justin Miller Nutritionist

🥦 Nutritionist | Work with me
https://justinthomasmiller.com/online-coaching-fitness-nutrition/

How would your life change if you became the healthiest version of yourself?

- Your career
- Your relationships
- Your confidence
- Your quality of life

I created Limitless365 to help you answer that question. This site is dedicated to teaching you how to eat better, move more, and to help you push beyond your problems in life and into creating possibilities for yourself. I want you to bridge the gap between what you’re capable of and what you currently do. You probably have a good idea of what to do to live a healthy limitless life – the problem is applying it consistently enough to actually realize it. To help you I use a common sense approach to health and fitness that’s not so common so that you can seamlessly integrate eating better, moving more, and mastering your psychology into your life without it taking over. If you’re not as fit, healthy, or as confident as you want to be and are confused about what to do and how to start so that you can create some real change than Limitless365 is for you. If you’re ready to get healthy, fit, and mentally stronger you can get my best ideas sent to you weekly by subscribing to the L365 Live Limitless Newsletter. Sign-up using the button in the header image and you'll receive free access to the Limitless Living Toolkit.

11/05/2025

You might be crushing it and not even know it.

Most people feel behind.

Not losing fast enough. Not doing enough. Not seeing enough change.

But (I like big buts and I cannot lie)

Some of the biggest wins in health? Don't show up on the scale.

Here are 2 signs you're actually winning:

→ You've stopped chasing 30-day fixes

You're not Googling "fastest way to lose 10 pounds" anymore.
You're not signing up for another cleanse or detox or reset.
You're building habits that work in your actual life.

That patience and long-game thinking puts you ahead of 90% of people out there.

Most people are stuck in the cycle of starting over every Monday. You're not. That's a massive win.

→ You've stopped comparing your body to strangers on the internet

Every scroll is another 22-year-old with abs and perfect lighting.

But you're realizing something important:

You don't need their body.
You need energy for your life. Strength for your kids. Confidence in your own skin.

Not someone else's Instagram aesthetic.

Progress isn't always visible on the outside.

But the shifts happening on the inside? The mindset, the consistency, the patience?
That's where real change starts.

So if you're showing up, staying in your lane, and playing the long game you're doing better than you think.

✌️

If you're tired of feeling like you're not doing enough → grab my free guide on getting leaner, stronger, and more confident without the all-or-nothing BS:
https://jtmnutritioncoaching.lpages.co/anti-diet-fb/

11/03/2025

Most people build their diet like a prison.

❌ No carbs
❌ No snacking
❌ No eating after 7pm
❌ No fun

Just a long list of what you're not allowed to do.

And then they wonder why they can't stick with it.

Here's what actually happens:

A client came to me last month eating 1,200 calories.
No carbs. No sugar. No "bad" foods.
She'd been "perfect" for 11 days.

Then she went to her kid's birthday party, had a piece of cake, and thought "screw it."

Ordered pizza that night. Ate ice cream straight from the container. Woke up feeling like garbage.

Started over Monday with the same restrictive plan.

This wasn't a willpower problem.

This was a strategy problem.

Because when your entire plan is built on what you can't do...

You burn out.
You rebel.
You quit.

Every single time.

So we flipped the approach.

Instead of cutting things out, we added things in:

→ Protein at every meal (so she wasn't starving by 3pm)
→ More water (her "cravings" were often just thirst)
→ Movement she didn't hate (walks, not burpees)
→ Structure that made decisions easier (not harder)
→ Sleep and support (because white-knuckling doesn't work)

And something powerful happened:

She naturally started eating less of the stuff that didn't serve her.
Not by force. By design.

She wasn't relying on discipline anymore.

She was building momentum.

8 weeks later, she's down 14 lbs and doesn't feel like she's on a diet.
Because she's not.

You don't need more rules.
You need a better system.

One that works with your life, not against it.

If you're tired of restriction, rebellion, and restarting every Monday → https://jtmnutritioncoaching.lpages.co/anti-diet-fb/

10/31/2025

Sometimes, staying put is the move.

We’re so wired to chase what’s next...

The next goal, the next milestone, the next “better” version of ourselves.

We forget the whole point of getting here in the first place.

Progress turns into pressure.
Gratitude turns into guilt.

And no matter how far you’ve come, it never feels like enough.

Not every season is about growth.

Some are about grounding.
Catching your breath.

Looking around and realizing, damn, I used to dream about getting to this place.

You don’t always have to be sprinting toward the horizon.

Sometimes, the best thing you can do is stop chasing and just be where your feet are.

Because if you're always chasing the horizon. You'll never honor how far you've come.

That’s progress too.

10/30/2025

You don’t need willpower to get fit. You need a system.

I’ve been helping people with their nutrition for 25 years.
(I’m old AF.)

Most of them want the same things:

→ Look better
→ Feel better
→ Get strong
→ Have more energy
→ Feel in control of their eating
→ Stick with something long enough to see results

And after coaching hundreds of clients over those two and a half decades, I’ve noticed something…

The ones who succeed, not for 6 weeks, but for years, all have 9 things in common.

⸻

1. They upgrade their environment first.

Their homes, their kitchens, their pantries, their work setups, their relationships.
They don’t rely on willpower. They make the healthy choice the easy choice.
No motivation needed when the snacks aren’t staring you down from the counter.

⸻

2. They build boring routines.

Same grocery day. Same 3–5 go-to meals. Same 3 workout slots per week.
They don’t chase variety — they earn it by getting consistent first.
Sexy? No. Effective? Always.

⸻

3. They have anchor meals.

Meals they can make on their worst day with their eyes closed.
Meals that hit calories and protein without overthinking it.
They don’t “fall off,” they fall back to anchors.

⸻

4. They move their body often.

Doesn’t matter if it’s lifting, walking, Pilates, flag football, or stretching.
What matters is they do something, regularly.
Movement isn’t a chore. It’s part of who they are.

⸻

5. They get comfortable with FOMO and tradeoffs.

They stop pretending they can say yes to everything and still make progress.
Less wine. Fewer “screw it” weekends.
Still enjoy life, just with intention.
They realize freedom comes from structure, not rebellion.

⸻

6. They quit alcohol (or drastically reduce it).

Not because they had to.
Because they realized it wasn’t helping anymore.
Less booze = better sleep, fewer cravings, more control, more clarity.

⸻

7. They eat out less, and smarter.

Not never. Just not all the time.
When they do, they make small swaps.
Skip the second drink. Add a protein. Share the fries.
They adjust the rest of the day instead of spiraling.

⸻

8. They work on their mindset. Hard.

They face their perfectionism.
They stop calling themselves lazy.
They rewrite the stories they’ve been carrying for decades.

⸻

9. They train for the long game.

They accept that life has seasons.
Sometimes they push. Sometimes they maintain.
But they don’t quit when it’s slow.
They ride the wave. They stay in the game.
Because quitting doesn’t get them any closer to what they want.

⸻

That’s it.
No hacks. No secrets. No perfect plan.

Just a bunch of very human people doing very doable things, consistently.

You don’t need to do everything on this list today.
Pick one.

Then stack the next one.

That’s how it actually works.

⸻

If you’re tired of trying to willpower your way to progress, and ready to build a system that actually fits your real life → https://jtmnutritioncoaching.lpages.co/anti-diet-fb/

10/29/2025

If eating out keeps throwing you off track, this is the fix.

You don’t need to avoid restaurants to make progress.

You just need to make one decision before your hunger starts making them for you.

The goal isn’t to eat “perfectly.”

It’s to make one calm, intentional decision before you’re hangry and hypnotized by the menu.

Look for something balanced

→ protein
→ color
→ carbs

Then make one small tradeoff.

→ Having apps? Skip dessert.
→ Dessert? Skip the apps.
→ 1 drink and water instead of 2
→ 2 slices of pizza + a big ass salad versus 3 and no greens

That’s it.

Plan, don’t restrict.
Eat, enjoy, move on.

🍔 If eating out always throws you off track, this one’s for you.

10/28/2025

Everyone screams "calorie deficit or bust" like it's the only dial that exists.

Yeah, calories matter most for fat loss.

But if you're only focused on that? You'll white-knuckle your way through and still feel stuck.

Here's what actually happened with a client last month:

She was eating 1,400 calories per day. Tracking everything. Hitting her numbers.

And she was miserable.

Constantly hungry. Irritable. Binge eating on weekends. Then starting over Monday with more restrictions.

The deficit was there. But nothing else was.

So we changed the approach:

→ Added 200 more calories (mostly protein)
→ Fixed her sleep schedule (she was running on 5 hours)
→ Found better ways to manage stress than eating
→ Swapped pretzels for foods that actually kept her full

Same calorie deficit. Completely different experience.

She lost 12 lbs in 8 weeks without feeling like she was dying.

Because I only speak in truth bombs:

Calories matter A LOT, but those things actually matter too.

Quality of food → Protein and veggies make the deficit feel easier

Appetite awareness → Are you hungry or just bored?

Sleep and stress → Ever notice how a sh*tty night's sleep makes you want to eat everything?

Relationship with food → Restriction and guilt usually backfire

Nobody wants to hit their calorie target and still feel like crap.

Fat loss isn't just about eating less.

It's about building a life where eating less feels easier.

So yeah, calories are king.

But these other habits? They're the reason you'll actually stay consistent.

Because sustainable fat loss isn't just about math.

It's about making the math feel doable.

And when the math feels doable? Everything changes.

If you're tired of white-knuckling your way through another diet that works "on paper" but feels like torture in real life → https://jtmnutritioncoaching.lpages.co/anti-diet-fb/

10/27/2025

I have to practice talking to people.

Like, with reminders and scripts.

It's embarrassing as hell.

I'm not naturally good at it.

I'm introverted AF.
I get social anxiety.
I overthink everything.

Am I interesting enough?
Saying the right thing?
Do I sound dumb?

So I built small talk into my day.

I set reminders.
I give myself prompts.
I rehearse little lines in my head before I say them out loud.

Things like:

→ "Cute fit."
→ "Yo, I like your kicks. Haven't seen those before."
→ "Excuse me, sorry to interrupt. First time here, anything you'd recommend?"

It's kinda dumb.

But it helps me get out of my own way.

Here's what I've learned:

The anxiety doesn't go away.
You just get better at managing it.

More reps = more confidence.

Not because the fear disappears…

But because you stop letting it make your decisions for you.

So if you're a little anxious too?
A little awkward?
A little in your head?

Cool. Me too.

Keep practicing.

Confidence isn't something you are.

It's something you build.

One small convo at a time.

10/26/2025

I’m not training for summer anymore. I’m training for 80.

One day, I’m going to be 80 years old, standing in my driveway, absolutely schooling my grandkid in a game of one-on-one basketball.

And you bet I’ll be trash-talking his little ass after I win.

That’s how I think about health now, not just looking good naked, but being able to live when I’m old as hell.
(And also looking good naked. Because... dating 🤷‍♂️)

Yeah, I still care about the aesthetics.
Six-packs, tight glutes, all that.

But I’ve realized those things mostly come as a side effect, if I stay strong, mobile, and active as I age.

I want to be able to:

🏈 Play flag football at the beach
🧗‍♂️ Rock climb, golf, and hike mountains in Alaska
🪂 Jump out of airplanes with my dad and friends
👨‍👩‍👧‍👦 Play “don’t touch the rug” with my future kids and keep up with them on family trips

And still look damn good doing it.

About 13 years ago, I stopped loving workouts.

Now, training’s just this boring little thing I do to clear my head, de-stress, and support the life I actually care about.

Same with nutrition.

I don’t always want to eat well, but I do, because it keeps me in the game.

On the days I don’t feel like it, I’m not thinking about macros or PRs.
I’m thinking about my values.

I’m thinking about being 80 and still moving like someone half my age.

If you get it, cool, tell me why you move your body.
If not, cool, tell me why you don’t.

10/25/2025

Most people build their fitness goals like a house with no foundation.

Imagine this:

You just bought land for your dream home.

But instead of building the foundation first, you start unpacking furniture.

Couch goes here.
TV there.
Bed right on the dirt.

Then it rains.
The couch gets soaked.
You move it 10 more times trying to make room for plumbing, wires, walls.

Fu***ng weird, right?

But this is what people do with their health every January.

They skip the foundation and go straight to the furniture:

→ The perfect meal plan
→ The new 6-day split
→ The latest supplement stack

Then wonder why everything collapses the moment life gets hard.

If you want results that actually last, start here:

The Foundation Layer

Sleep like it’s your job
Eat consistent anchor meals
Ditch the all-or-nothing mindset
Move daily (even if it’s just a walk)
Set up your environment for easy wins

Once that’s solid...

Then you can add the shiny stuff, macros, training blocks, optimization.

Build the house first.
Then decorate it.

Otherwise, you’re just rearranging furniture in the mud.

If you want help building that foundation, that’s literally what I coach people through, step-by-step. DM me foundation and I’ll show you how.

Or start on your own for free here: https://jtmnutritioncoaching.lpages.co/anti-diet-fb

10/23/2025

I got kicked out of my parents’ house for being drunk.

Not proud of it.

But also? Best thing that ever happened to me.

It was 9th grade when alcohol became the norm.

We’d shotgun beers before first period. Mix vodka with Gatorade during algebra.

It was stupid. It also felt normal.

This carried on through high school and beyond.

Until one night in Virginia… I got blackout drunk, ended up screaming at my dad in the garage, and he told me to get out.

So I did.

Couch-surfed the East Coast for a year.

No plan. No money. No clue what I was doing.

Eventually, I called home and said:

“I’m done. I want to come back. I’m quitting drinking.”

They let me.

A month later, I moved to California and started over.

From age 20 to 32, I didn’t touch alcohol once.
Not because I was sober.
Because I didn’t trust myself to drink and still be the man I
wanted to become.

Now? I might have 4–5 drinks a year.

Alcohol doesn’t own me anymore. I do.

And here’s the bigger point:

Change rarely starts with inspiration.
It starts with a reckoning.
Something breaks.

You see yourself clearly.

And the pain of staying the same finally outweighs the fear of doing something different.

That’s true with alcohol.

It’s also true with your health.

Nobody changes because they found a better macro split.

They change because they’re tired of hating how they feel.

Because they want more from their life.

Because something inside finally says, “enough.”

If that’s where you’re at right now...

Don’t wait for perfect. Don’t wait to feel ready.
Just take the next step.

You’ll figure it out from there.

Nutrition here: https://jtmnutritioncoaching.lpages.co/anti-diet-fb/

10/23/2025

One client told me...

“I realized I parent myself worse than I parent my kids.”

With her kids, she sets boundaries:

“You can have a cookie, but not the whole box.”
“You can stay up 30 more minutes, but bedtime is non-negotiable.”

With herself?
Zero boundaries. All-or-nothing.

So she tried flipping the script:

Boundaries, not bans.
Permission with limits.
Flexibility with structure.

She stopped overeating at night.
She stopped “failing” every weekend.
She started treating herself like she actually mattered.

Turns out, the parenting playbook works on adults too.

👉 Want weekly strategies like this? Join my newsletter → [https://jtmnutritioncoaching.lpages.co/anti-diet-fb/]

10/23/2025

My most successful client transformations never make it to Instagram.

No dramatic before-and-after photos.
No. I lost 30 pounds in 30 days, headlines.
No color-coded meal prep grids.

Just quiet victories no one ever sees.

The executive who used to crash at 3 PM but now has steady energy because we ditched the "eat every 3 hours" rule and found what actually works for her.

The dad who stopped ordering pizza every Tuesday because we figured out 15-minute meals he could make with ingredients he already had.

The working mom who finally broke her diet-binge cycle because we threw out the restriction playbook and built flexibility into her week.

These transformations don't get thousands of likes.

But they last.

Real coaching isn't about having the flashiest program or the most before-and-afters on your feed.

It's about meeting people where they actually are.

Not where Instagram says they should be.
Not where the latest guru promises they could be.

Where they are right now.

With their 6 AM meetings and their kid's soccer practice and their Wednesday night stress spirals.

The sexy stuff gets the attention.
The boring stuff gets results.

I'd rather help 10 people find sustainable habits than sell 1,000 people another detox plan.

Because real transformation doesn't happen in 30-day challenges.

It happens in the small choices you can repeat when life gets messy.

In solutions that work on your worst days, not just your best ones.

Stop chasing the highlight reel.
Start building something that works on Tuesday at 3 PM.

🔗 Ready to quit restarting? Real strategies that fit real life here → https://justinthomasmiller.com/online-coaching-fitness-nutrition/

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Artesia, CA

Opening Hours

Monday	5am - 9pm
Tuesday	5:30am - 9pm
Wednesday	5:30am - 9pm
Thursday	5:30am - 9pm
Friday	5:30am - 9pm

Website

https://justinthomasmiller.com/

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