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Justin Miller Nutritionist

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Artesia, CA
Justin Miller Nutritionist

🥦 Nutritionist | Stop restarting your diet every Monday
https://jtmnutritioncoaching.lpages.co/restart-fb

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.

12/31/2025

Most people think tracking is about hitting perfect macros.
It's not.

It's about finally seeing patterns you've ignored for years.

I had a client realize she only hits 60g of protein on days she skips breakfast. Another guy figured out his "boredom snacking" at 3pm? He's just hungry.

The actual numbers? They matter way less than what they tell you about your habits.

Track for a week. Not to nail it. Just to notice:

When are you actually hungry vs eating out of habit?

Which meals leave you satisfied vs searching the pantry an hour later?

What patterns keep showing up?

Then adjust based on what you learned.

Track to learn. Not to be perfect.

12/30/2025

Nobody is bad at consistency.

They are just designing plans for imaginary versions of themselves.

The version who sleeps great
Never feels tired at 7 pm
Never has work blow up
Never gets invited out

Then real life shows up on Wednesday and the whole thing collapses.

So they call it lack of discipline and promise to restart on Monday.

That is not a motivation problem.
That is a planning problem.

If your plan only works on your best days, it is not a plan.
It is a fantasy.

Build something boring enough to survive real life.

That is how people actually lose the 10 to 25 pounds they have been fighting for years: https://jtmnutritioncoaching.lpages.co/restart-fb/

12/29/2025

83 out of my 110 clients this year had failed at least 3 times before working with me.

Every single one was making the same mistake.

They were trying to cosplay as a fitness influencer instead of fixing their actual life.

You're pulling 50-hour weeks, and you think the answer is 5am CrossFit and meal prepping on Sundays like you're prepping for a bodybuilding show.

F**k that.

Here's what my client who lost 40+ pounds this year (and still counting) actually started with:

Week 1: Mondays only.

Same breakfast every Monday morning. Greek yogurt, berries, granola. Zero decisions before 9am.

Two walking meetings instead of sitting in conference rooms.
Panera for lunch. Grilled chicken salad, same order every time.

That's it. That's the whole week one strategy.

Once Mondays stopped being a battle, we added Tuesdays. Then the rest.

Not sexy. Definitely not Instagram-worthy.

But he's kept the weight off for a year because he didn't have to become someone else to do it.

The transformation posts get the likes.

The boring tweaks get the results.

You don't need a new identity. You need three decisions you can make on autopilot when you're exhausted on a Tuesday at 3pm.

Perfect crashes in two weeks. Good enough compounds for two decades.

What's one decision you could put on autopilot this week?

12/27/2025

I bumped a client from 1,400 calories to 1,900.

She lost more weight.

Not because "starvation mode" kicked in. That's not a thing.

Your body isn't hoarding fat because you're eating 1,674 calories instead of 2,000.

But here's what IS real:

She stopped white-knuckling every meal.

And when she stopped white-knuckling, she stopped doing the s**t that was actually derailing her progress.

The weekend "f**k it" moments? Gone.

The random handfuls of goldfish while making lunch? Gone.

The "I'm too exhausted to move" couch sessions? Gone.

She actually had energy. She stopped bailing three weeks in because it felt like grinding glass every day.

Here's the thing:

She was never actually at 1,400 calories.

She was at 2,200 - she just wasn't counting weekends, cooking oils, the "few bites" of her kid's mac and cheese, or that protein bar she decided was "basically just a snack."

I've watched this play out for 20+ years.

The people who get results long-term? They're not suffering through the most aggressive deficit possible.

They're the ones who found an approach they can sustain without losing their minds.

So before you drop your calories even lower:

→ Are you actually hitting your target? Weekends included?
→ Is everything in the log — the bites, the tastes, the oil, all of it?
→ Is your protein high enough that you're not starving between meals?

If you're genuinely consistent at 1,674 and it's miserable?

Moving to 1,800-2,000 might be the move. It's choosing slower progress over another restart three months from now.

If you're tired of boom-bust cycles and Monday restarts → grab my free guide here:

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

12/24/2025

If you're struggling with food at home during the holidays, this might hit different.

A client told me this week:

"My mother-in-law keeps bringing treats into the house. I've asked her not to. She keeps doing it. I feel like I'm failing every day."

First thing I said: this isn't a willpower problem.

She already set a boundary. The treats still show up. That's not a you issue - that's an exposure + pressure issue stacked on top of each other.

Here's what actually helps:

Boundaries aren't about controlling other people.

They're about deciding what YOU do when the situation shows up again. And again. And f**king again.

So what does that look like practically?

Get it out of sight. Garage, trunk, high cabinet, back of the pantry behind the canned beans nobody touches. If you're not staring at it every time you walk through the kitchen, it has way less power.

Decide ahead of time when you're calm. Tired-you at 9pm makes terrible deals with yourself.

But a boring decision like "one plated serving on Saturday" made on Monday morning? That's way easier to follow than negotiating with yourself in the moment.

Plate it or don't touch it. No grazing. No handfuls standing at the counter. If you're going to eat it, sit down, put it on a plate, eat it on purpose, and move on with your day.

You're not a human garbage disposal. It's allowed to be thrown away. Re-gifted. Sent to work with your partner. Protecting your goals isn't rude - and eating something out of obligation helps exactly nobody.

One calm script on repeat: "Thanks so much, but I'm being really intentional with sweets right now." No explaining, no defending, no justifying. Same line every single time.

The goal isn't perfection.

The goal is handling it better than you did last year.

If you're reading this thinking "yeah... this is exactly me right now" - you're not broken. You're not lacking discipline.

This is just real life showing up during the holidays, and most of us are dealing with some version of this.

What's harder for you - the food itself, or the pressure from the people bringing it?

12/23/2025

After 20+ years of coaching, the people who keep the weight off for a decade or more aren't doing anything fancy. They're doing these 7 things.

Not because they're perfect. Because they're sustainable.

Here's why this s**t actually works:

You know your calorie needs - not guessing, not winging it based on what worked for your cousin. You have a target that makes sense for YOUR body and life.

You hit protein and fiber daily - because these keep you full, preserve muscle, and prevent the 3pm "f**k it, where are the cookies" moment.

You follow 80/20 - most of your calories come from foods that support your goals. The other 20%? That's your life. Your kid's birthday cake. Friday night pizza. The stuff that makes this sustainable past January 15th.

You have anchor meals - a few go-to breakfasts or lunches you don't have to think about. Decision fatigue kills more diets than donuts ever did.

You track sometimes - not obsessively, but enough to check in. Too many people are operating on nutritional vibes and wondering why nothing changes.

You sleep 7+ hours - yes, I know this isn't a nutrition habit. Chill. It matters because tired you makes s**t decisions and quits by Wednesday.

You plan to be off plan - because perfection isn't the goal. Sustainability is. You know how to get back on track without restarting from scratch every Monday.

These habits keep you out of the restart cycle. That's it. That's why they work.

(And yes, there are other important habits - like your environment, your social circle, your relationship with food - but I can't list everything here without the internet having a meltdown that I forgot their favorite habit. You know how it is.)

Which one are you NOT doing? Be honest 👇

12/23/2025

My client lost 20 pounds. Then got stuck for three weeks.

They told me they were just going to trust the process.

I said no. We're not doing that.

"Trust the process" is lazy advice. It's just another way of saying "hope it works out."

We don't trust. We evaluate. We adapt.

So we looked at the data. Sleep was s**t. Steps were down 2,000 per day. Protein was all over the place on weekends.

We didn't need to trust harder. We needed to see what changed and fix it.

If something isn't working, collect the data and make a decision.
That's the actual process.

12/22/2025

It's Sunday night.

You're planning to "start fresh" tomorrow.

Again.

Groceries are bought. Alarm set for 5:30am. You've already told yourself "this time is different."

I'll save you the suspense: By Thursday you'll be eating cold pizza in your car between meetings, wondering what the f**k is wrong with you.

Nothing's wrong with you.

I did this exact thing for YEARS before I figured out what I'm about to tell you.

You know what finally broke my restart cycle? Realizing that every program I tried only worked when life was perfect.

When I was motivated.
When nothing unexpected happened.
When I had 90 minutes to meal prep and actually gave a s**t about doing it.

That's not a plan. That's a fantasy.

And we keep buying into it because that's all anyone sells us.

Here's the truth about motivation:

it's dead by Wednesday.

When your kid is sick and you have three deadlines and your boss just added a last-minute meeting, motivation is nowhere to be found.

You need routines that work when you're exhausted. When you're stressed. When you're just trying to get through the day without losing your s**t.

The clients I work with who actually break the cycle? They're not doing perfect. They're aiming for "good enough" and they keep showing up even when it's ugly.

The ones still chasing perfect? Still restarting every Monday. Still planning their ideal life instead of working with the one they actually have.

You're not going to become the person who loves 5am workouts and lives on chicken and broccoli.

You don't need to.

You just need a plan that fits your actual life. Not someone else's fantasy version of discipline.

If you're tired of the restart cycle, I made a free breakdown of why it keeps happening and the 3 shifts that actually end it.

No meal plans. No 6am workouts. No "just try harder" bulls**t.
Just what's worked for 200+ people who were stuck exactly where you are right now.

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

12/22/2025

How to Make Healthy Eating Stick (From Someone Who's Helped Hundreds Do It).

5 back-to-basics that won't go viral.

Step 1: Audit Your Environment

→ Clear visible counters
→ Put fruits at eye level
→ Hide trigger foods
→ Prep containers front and center

Step 2: Master Your Mornings

→ Protein-first breakfast
→ Water before coffee
→ Pack lunch night before
→ Set a meal reminder

Step 3: Build Your Buffer

→ Stock low prep proteins
→ Keep frozen vegetables
→ Plan backup meals
→ Know your healthy takeout spots

Step 4: Create Your Restart

→ One reliable breakfast
→ One go-to lunch
→ One simple dinner
→ Use when overwhelmed

Step 5: Set Success Triggers

→ Sunday prep ritual
→ Post-grocery sorting
→ Daily food journal check-in
→ Weekly plan review

Small steps.
Clear systems.
No perfection required.

🔑 Save this.
Try ONE step this week.
Come back and tell me how it went.

What's your biggest healthy eating challenge right now? 👇

12/21/2025

You know what's kept more people stuck than any food choice ever has?

The f**king chase for perfect.

I've watched it for 20 years. Someone eats great for 6 weeks, has a rough Thursday, decides they "blew it," and by Monday they're restarting. Again.

Here's what actually works:

Eat well most of the time. Not perfect. Just mostly good with room to be human.
Cook at home more than you eat out. When you do go out, order something decent and enjoy the people you're with.

When you f**k it up - because you will - don't burn it down. No cleanse. No reset. No "fresh start Monday." Just eat your next meal like a normal person.

That's how you break the restart cycle. Not by being perfect. By staying consistent through the imperfect parts.

If you've been restarting every few months for years, perfection isn't your solution. It's what's keeping you stuck.

12/16/2025

I started coaching in 2005 with a notebook, blackberry, and my own history of restarting my health and fitness plan every Monday.

No fancy website. No Instagram following. No certifications plastered all over my wall.

Just a deep understanding of what it feels like to restart your diet and workouts for the 47th time and genuinely believe "this time will be different."

This year I worked with 110+ clients across two businesses.

Some lost 50+ pounds. Some lost 10 and kept it off for the first time in their lives. Some are still figuring it out. Some quit after a month.

The ones who succeed aren't more disciplined. They don't have better genetics. They don't "want it more."

They just stopped trying to be perfect.

They stopped treating food like a moral test they could pass or fail.

They stopped restarting every Monday after "messing up" on the weekend.

They built systems that worked for their actual life, not the life they thought they should be living.

I've spent the last 6 years obsessing over why smart, hardworking people keep restarting.

And I've learned that the restart cycle isn't a willpower problem.

It's a design problem.

And once you redesign the system, you never have to restart again.

That's what I help people do - https://jtmnutritioncoaching.lpages.co/restart-cycle-2

12/15/2025

You don't restart the race when you get hit by a red shell.

But one unplanned meal? Torch the whole weekend.

Client told me she "fell off track" this weekend.

Again.

Crushed Monday through Friday. Meal prep done. Protein on point. Felt unstoppable.

Then Saturday - birthday party, had some cake, felt like she blew it. Ordered takeout that night. Brunch Sunday. Monday morning guilt spiral.

I've heard this story a thousand times.

But then she mentioned playing Mario Kart with her kids that weekend.

"When you get hit with a red shell in first place, do you restart the entire race?"

She laughed. "No, I keep going. I grab another item and keep driving."

Right.

You don't pull over. You don't rage-quit. You don't wait for the next race.

But one slice of cake? One missed workout? Scale up 2 pounds from water retention?

Burn it all down. Start fresh Monday.

Here's what nobody tells you:

You've been taught that messing up means starting over. That's the restart cycle - and it's why you're still stuck after trying this ten times.

What changed for her: she stopped treating meals like Mario Kart races and started treating them like Mario Kart item boxes.

Bad meal? Next item box is your next meal.
Missed workout? Next item box is tomorrow.
Scale up this morning? Next item box is your weekly average.

She's down 12 pounds in 8 weeks. Not because she became perfect. Because she stopped rage-quitting every time she hit a banana peel.

You're allowed to f**k up.

You're just not allowed to restart the race every week.

Stop restarting every 2-3 months here: https://jtmnutritioncoaching.lpages.co/restart-cycle-2

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Artesia, CA

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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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