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Justin Miller Nutritionist

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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.

01/31/2026

The willingness to change your mind is one of the healthiest traits a person can have.

Especially in fitness.

Most people aren’t stuck because they don’t try hard enough.
They’re stuck because they’ve tied their identity to a plan.

“I’m a keto person.”
"Tracking is obsessive."
“I train hard or I don’t train at all.”
“I already know what works for me.”

At some point, that stops being confidence and starts being stubborn.

Your body changes.
Your stress changes.
Your priorities change.
Your schedule changes.

If your approach never does, something breaks.

I see this all the time in coaching.

Someone knows how to work out… but hasn’t questioned their nutrition in years.

Or they’ve sworn off tracking forever… even though their progress stalled.
Or they’re still training like they’re 25 while living like they’re 45.

Changing your mind doesn’t mean you were wrong.
It means you’re paying attention.

The smartest clients I work with aren’t the ones who “have it all figured out.”

They’re the ones willing to say, “Okay, this worked once… but it’s not working now.”

Health isn’t about defending a method.
It’s about responding to feedback.

If you keep restarting…
If something feels harder than it should…
If you’re doing all the “right” things but getting nowhere…

That’s usually not a motivation problem.

It’s a signal that it might be time to update your thinking.

Progress doesn’t come from being loyal to a plan.
It comes from being honest with yourself.

01/29/2026

“No.”

“No, thank you,” if you’re being polite.

Your ability to say this confidently and without spiraling is basically a cheat code for health and fitness.

Honestly, for life.

Want a beer?
No.

Want to stay out until 3am?
No.

Want to help me move all day Saturday?
No, mother fu**er.

Relax. I’m not saying your life has to be empty or joyless.

You can still say yes to fun.
Yes to beers sometimes.
Yes to late nights occasionally.
Yes to helping friends move (even though… why).

But when you have goals, tradeoffs come with the deal.

Not restrictions.
Tradeoffs.

The real skill is knowing which ones you’re ready, willing, and able to make right now.

And then owning them without explaining yourself.

Practice saying no.
It gets easier.
Your results do too.

01/29/2026

There are only 3 ways to stop starting over with your health and fitness.

1️⃣ You try harder.

More discipline. More willpower. More motivation.
"I just need to want it more."

Works great for about a week. Maybe two if you're really pi**ed off at yourself.

Then you have a bad day at work, or your kid gets sick, or you go out to dinner, and boom - back to square one.

Not because you're weak. Because trying to white-knuckle your way through life is exhausting and nobody can sustain it.

2️⃣ You build systems.

Okay, this is better.

✔️ Meal prep on Sundays. Block out gym time.
✔️ Download the tracking app.
✔️ Make it easier to do the thing than to not do it.

And it works. For a while.

Until your routine changes. Because it always does.

✔️ You travel for work.
✔️ Your gym closes.
✔️ You get injured.
✔️ Your schedule flips.

And suddenly all those systems that made it easy? They're just one more thing that doesn't fit your life anymore.

Most of my clients spend months building routines that work great... in one very specific version of their life.

3️⃣ You become someone different.

Not in a woo-woo way.

You just stop being someone who "tries to get healthy" and become someone who makes decent food choices most days.

Who moves their body because that's what they do now.

It's boring. There's no dramatic transformation moment.

You're just... different. And because you're different, the behavior is different - without the constant effort.

Here's the thing.

#1 gets you started.
#2 keeps you going.
#3 is why you never have to restart again.

Most people are stuck trying to willpower their way through (doesn't work) or building elaborate systems (works until it doesn't).

The actual goal? Stop needing systems to do the basics.

How about you - which one of these have you been stuck in?

You can stop starting over for FREE here (Break The Restart Cycle): https://lnkd.in/gaHd9q5R

01/28/2026

Everyone's confused about health and fitness because we're getting two opposite messages at the same time.

1. Never miss two workouts in a row.
2. But also... life gets busy, show yourself some grace.

1. Track everything.
2. But also... don't be obsessive about it.

1. Be consistent.
2. But also... it's ok to take a break.

And now no one knows what the f*ck to do.

Here's what's actually happening:

We're all looking for the ONE rule to rule them all.

The perfect advice.
The thing we can follow that takes the thinking out of it.

But health and fitness isn't about following the right rule.

It's about learning to tell the difference between "I need rest" and "I'm avoiding discomfort."

Being honest about your patterns.

↳ Are you usually too hard on yourself?
↳ Or do you usually let yourself off the hook?

Understanding that compassion isn't the same thing as excuses.
And discipline isn't the same thing as rigidity.

Holding two truths at the same time:

↳ You deserve grace.
↳ AND you're capable of more than you think.

Why can't most people do this?

Black and white thinking.

↳ It's either strict OR flexible. Not both.
↳ Fear of making the wrong choice. So they freeze or look for someone to tell them what to do.

They genuinely don't know if they're being compassionate or making excuses.

They don't know the difference between a reason and an excuse.

And look... this is hard. I don't have this perfectly figured out either.

But it's the work.

Not finding the perfect plan.
Not waiting for someone to tell you exactly what to do.

It's learning to make these calls for yourself.

So here's what I'm challenging you to think about:

↳ Are you usually too rigid or too lenient with yourself?

↳ When you skip something, are you honoring a boundary or avoiding discomfort?

↳ When you push through, are you being disciplined or stubborn?

Get honest about your patterns. That's where this starts.

The mixed messages aren't going away. The confusion isn't going to clear up with one more perfect plan.

You just have to get better at this.

01/27/2026

A lot of getting in shape is just getting comfortable with being "the weird one."

→ The weird one who leaves at 10pm so they can actually sleep before their workout.

→ The weird one with water when everyone's on round four.

→ The weird one who eats 2 slices of pizza instead of 4 and has a big ass salad with it.

→ The weird one who says "nah, I'm good" for the third time.

It used to bother me.

I'd make excuses. Try to blend in. Pretend I wasn't paying attention to anything.

Stay out later than I wanted. Have that extra drink. Skip the morning workout.

Cool. I felt normal.

I also didn't get the results I wanted.

Everyone wants the abs and the energy and the confidence. Nobody wants to be different.

the person doing the unsexy stuff to actually get there. We want results without the social discomfort of standing out.

There's always a tradeoff.

You can fit in and feel comfortable in every social situation. Or you can pursue a goal that requires different choices than the people around you.

Both are fine.

You're just not allowed to complain about not getting results if you're unwilling to make the tradeoffs.

Well, you can complain I guess. You're allowed to do whatever you want.

Most people are terrible at identifying what they're actually willing to trade.

They say they want to get healthier or lose 20 pounds. Then they're not willing to be the person who leaves early. Or orders differently. Or says no to the extra drink.

Cool. Don't do those things.

Just be honest about what you're trading.

You're allowed to do whatever you want. As long as you're ok with the tradeoffs.

Pursuing any goal means being comfortable standing out sometimes.

Being "the weird one" is just what happens when your priorities don't match the room you're in.

This is ok. I think it's something we should embrace.

What's one area where you're willing to be "the weird one" this week?

01/24/2026

I've never seen people panic about a single hormone more than they're panicking about cortisol right now. 🤯

It's everywhere. Every other post is about "cortisol belly" and how you need to fix your stress before you can lose fat.

Ummmmm, no.

Look, I'm not saying cortisol doesn't matter.

It does.

Chronic stress influences where you store fat. That part's real.

But the panic?
The solutions being sold?

That's where s**t gets stupid.

Buy this adaptogen. Quit HIIT forever. Walk in morning sunlight.

Oh, and just manage your stress better.

Cool.

Let me just "manage my stress better" while working 50+ hours a week, dealing with kids, a dog who ate the couch cushion, and trying to figure out what the f**k to eat for dinner tonight.

Simple.

Here's what's actually happening: People are stressed about being stressed.

They're adding MORE protocols when their body is screaming for LESS. And "cortisol belly" becomes another thing to obsess over instead of just... eating enough protein, hitting appropriate calories, going on walks, sleeping, and lifting heavy stuff consistently.

You know, the boring s**t that actually works.

I spent 3 hours Saturday digging into the actual research on this. The full breakdown hits my email on Monday.

What "cortisol belly" actually is (and isn't), the myths keeping you spinning, why most "solutions" make it worse, and what actually moves the needle.

Spoiler: it's boring.

If you're tired of the panic and want the real info, do NOT comment cortisol on this post. You can get it for free along with a gift, because I think you're neat:
https://jtmnutritioncoaching.lpages.co/restart-cycle-2/

01/22/2026

Good coaching creates independence. Not dependence.

Got an email from a client yesterday that perfectly captured something that's been bothering me about this industry for years.

He wrote about a program he tried years back. Lost weight. Saw results. Everything was working.

They sold him prepackaged meals - 4/5ths of his daily food. Nice and easy to execute.

But then he started asking: "How do I do this independently and sustainably?"
And the coach couldn't answer.

🤷‍♂️ I guess just keep buying their stuff, focus on the weight you're losing, commit to this strategy 100%.

Even though he was literally telling them it wasn't sustainable for him long-term.

So he quit.

And honestly? Good.

Because what's the point of results you can't maintain the second you stop paying someone?

Most coaches are taught to create dependence, not independence.

(Also, saying this probably makes me sound like a 🍆 and I'm s**tting on other coaches. But it's true.)

But often this is the business model. Keep people buying. Keep people needing you. Keep people coming back.

Selling solutions is easier than teaching skills.

Giving someone a meal plan is faster than teaching them how to build their own.

Telling people what to do creates less friction than helping them figure out what actually works for their life.

But that's not coaching.

Here's what actual coaching looks like:

→ Skills you can use forever, not just while you're paying me

→ Habits that fit YOUR life, not some bulls**t fantasy where you meal prep for 3 hours every Sunday

→ Routines you can actually maintain when life gets messy, not just when conditions are perfect

→ Structure that doesn't collapse the second your kid gets sick or work gets crazy

I build F with my clients..

Ya'll better chill right now. F stands for foundations.
(Foundations, Acceleration, Sustainability, Transformation = F.A.S.T results)

Like a strong house. Like an emergency fund. Like the boring s**t that actually holds up when everything else falls apart.

Takes longer than "lose 20 pounds in 30 days eating our food."

But you know what?

The client who sent me that email? He's been working with me for months now.

Still here.
Still learning.
Still building the capacity to do this independently.
Still getting results

Because the goal isn't for him to need me forever.

The goal is for him to not need me at all.

If your coach can't teach you how to do it yourself - if they can't answer the question "how do I do this independently and sustainably?" - they're not coaching you.

They're selling you.

Which is fine. As long as you're ok with the tradeoff.

But most people aren't. They just don't realize there's another option.

Now you do.

Have you been in a program where you felt like they needed you dependent? Or worked with someone who actually taught you independence? Would love to hear about it in the comments.

01/21/2026

People don't struggle with fat loss because they lack discipline.

They struggle because they're overwhelmed.

Too many rules. Too many plans. Too many "shoulds" bouncing around their head.

Macros. Steps. Protein. Workouts. Sleep. Water. Supplements. Lions. And Tigers. And Bears. Oh my...

All at once.

So they try harder. Work out more. Think about food all day.

And somehow make less progress.

Here's what happens:

When you're overwhelmed, your brain goes narrow.
You don't see options. You don't problem-solve. You just react.

That's when you end up eating at night - not because you're hungry, but because you haven't taken a single moment to yourself all day.

It's just routine now. Autopilot. The only "me time" you get is standing in front of the fridge at 9 PM.

The biggest shift I see with clients has nothing to do with effort.

It's when we slow things down.

Fewer habits.
Fewer decisions.
Fewer "perfect" days required.

know this sounds too simple. Kinda is. That's the point.

It feels wrong at first. Like you're not doing enough.

Then something interesting happens.

Food choices get easier. Workouts stop feeling heavy. You make decisions faster without second-guessing every bite.

Because you can actually think again.

Calmer nervous system.
Clearer choices.

That matters more than grinding harder.

If your health plan feels chaotic, it's not a motivation problem.
It's a simplicity problem.

That's what I help people fix - building a plan that actually fits their real life instead of adding more stress to it.

Simple. Repeatable. Boring enough to stick.

If this is relatable, cool. Drop a comment with what's making your plan feel most chaotic right now.

Or you join 1,200+ others breaking the never-ending restart cycle for free here: https://jtmnutritioncoaching.lpages.co/restart-cycle-2/

01/19/2026

Train 6 days a week. Track every macro. No excuses. Ever.

I actually followed a plan that looked like this.

And the really sad part is I thought it was normal.

There was a time when you could sell me on any fitness plan that promised fast results. Faster was always better.

This one "worked." Got results exactly as fast as promised.

Just forgot to mention I'd quit twice as fast as I started.

The irony is obvious now. Trying to shortcut the process is what made my results take forever.

Years of restarting. More time "getting back on track" than actually being on track.

Can't get that time back. So I had to learn the hard way.

The real shift wasn't better discipline or more motivation.

It was choosing sustainable over optimal.

→ I like food.
→ I hate feeling guilty about missing workouts.
→ I enjoy dates and overpriced cocktails on rooftops.

So I rebuilt my approach to fit my actual life. Not the imaginary one where nothing ever goes wrong.

Even now, I still have weeks where I hit about 70 percent.

And that's lightyears better than the all-or-nothing mess I lived in before.

That's why I can maintain results without constantly restarting. And why my clients can too.

If consistency isn't working, it's probably not a you problem. It's an approach problem.

Motivation. Willpower. Whatever you want to call it.

It all comes back to your relationship with the process.

Work with your life → progress feels natural.
Work against your life → burnout shows up every Sunday night.

Sustainable always wins. Even when it looks boring as hell on paper.

Sustainability starts here with breaking the restart cycle: https://lnkd.in/gaHd9q5R

01/18/2026

I posted about dating 3 weeks ago.

It brought in more coaching leads than most nutrition posts I’ve written all year. (not dating leads... 🤷‍♂️)

At first, that made zero sense to me.

But I thought about it way longer than I needed to because overanalyzing things is what I do.

That post wasn’t really about dating.
It was about mental load.

The pattern I keep noticing on dates.

The moment I take the lead
Pick a place
Make a plan
Have some direction

Women relax.

Not because they can’t decide.
But because they already do… all f**king day long.

Running teams.
Making calls.
Solving problems.
Holding everything together.

They’re in decision mode for 10+ hours straight.

So when someone else steps in and says
“I’ve got this part”
Something shifts.

And the more I thought about it, the more I realized this is the exact same reason people hire a coach.

Most people don’t struggle with nutrition because they’re confused about protein, calories, and what to eat.

They struggle because they’re tired.

Tired of choosing.
Tired of second guessing.
Tired of feeling like every decision is another thing they can mess up.

So when someone shows up and says...

“Here’s the plan. I’ll adjust it if needed. You don’t have to think about everything.”

That’s when people exhale.

That dating post worked because it showed something without trying to sell it.

I don’t help people eat better.
I help people carry less.

Less noise.
Less decision fatigue.
Less pressure to get it perfect.

Dating just happened to be the example.

Same skill.
Different area of life.

That’s probably the clearest way to explain what I actually do.

P.S. Here's a picture of my face that has nothing to do with this post, but algorithms like face,s so here we are...

01/18/2026

These are just a FEW examples of how you can change your body (and life) in a week.

Notice how it all starts with small, boring s**t.

A lot of people get in their head that they need a perfect plan, meal prep for the week, a new gym membership, and complete overhaul of their entire life - and then don't take any action at all.

(I used to do this too. I was wrong.)

But these small steps compound.

→ Walking 10 minutes becomes 20 next week.

→ One protein-focused meal today becomes three tomorrow.

→ Going to bed 30 minutes earlier changes how you show up.

By making these changes, you'll quickly realize just how different your life could be (for the better) and what wasn't actually serving you.

👉 Example: Most people don't realize how much they're eating (or NOT eating) until they track for a few days.

Not forever. Just a week.

Track your food for 7 days. Don't change anything. Just observe.

How do your numbers compare to what you THOUGHT you were eating?

A lot of people quickly find they're either:

→ Eating way less protein than they need

→ Skipping meals and wonder why they're starving at night

→ Consistently under-eating and grinding their metabolism down

→ Or the opposite - snacking on 800 calories they didn't even remember.

You don't need a perfect plan.

You need awareness. Then one small change. Then consistency with that change.

C+ work beats no work. Every time.

Which of these small changes could you make this week?

And if you've been restarting every Monday you can join 1,200+ breaking the restart cycle here: https://jtmnutritioncoaching.lpages.co/restart-cycle-2

01/17/2026

You need to separate fat loss and exercise.

Most people blur them together.

And it creates a lot of frustration.

They treat workouts like punishment for eating.

Or like a lever that should magically make fat disappear.

That’s not what exercise is for.

→ Exercise is for getting strong.
→ Building muscle.
→ Improving heart health.
→ Protecting your joints.
→ Supporting mental health.
→ Aging without falling apart.

Fat loss mostly comes from how you eat.

Exercise supports the process, but it’s not the driver.

When you expect workouts to do a job they’re not built for, you end up disappointed.

→ You train hard.
→ You feel exhausted.
→ The scale barely moves.

So you assume something is wrong with you.

Nothing is wrong.

The roles just got mixed up.

Train to become a more capable human.

Eat in a way that supports fat loss.

When each has a clear job, both work better.

If you've been on and off again with your diet for years, I gotchu. Free Breat The Restart Cycle Guide: https://jtmnutritioncoaching.lpages.co/restart-cycle-2

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Artesia, CA

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

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https://justinthomasmiller.com/

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