Palmer Nutrition

Nutrition based on your blood type, body type, or star sign? Yeah, still BS.
But here’s the part people miss...

If someone feels like the plan is made for them, they’re way more likely to believe in it, stick to it, and actually follow through.

Buy-in matters. Adherence matters. And sometimes the thing that gets someone started is not what’s scientifically perfect, it’s what feels personal enough for them to care.

That doesn’t mean I make stuff up. It means I try and understand the person first and then find a plan that gets them to where they want to be.

 clientresults evidencebasednutrition

Everyone wants the secret, but honestly it’s pretty boring.

Move your body so you live longer.
Build muscle so you live better.
Eat like you actually care about your future self.

None of this has to be perfect. It just has to be consistent. Keep going, keep learning, keep reading.

Don’t fall for Internet BS!

nutritioncoach fatlossjourney muscleishealth healthylifestyle

POV: the “calorie deficit” included eyeballing peanut butter, forgetting weekend drinks, and logging “just a bite” 14 times 😂

If body weight didn’t trend down over time, it wasn’t a deficit. Harsh, but helpful.

The good news? That means the fix is data, not broken metabolism.

fatlosscoach diettips nutritiontips bodyrecomp weightlosstips

🥦 Fiber: Small Changes, Big Benefits!

Want better digestion, more energy, and to feel full longer? Optimizing your fiber intake can make a huge difference! Here’s how to do it easily: 👇

🌱 Focus on Whole Foods

Start with real foods:

* Fruits & veggies (aim for 5+ servings daily 🍎🥕)
* Beans & lentils 🌱
* Whole grains (oats, brown rice 🍚)
* Nuts & seeds 🥜

🚰 Ease into It & Hydrate

Don’t rush—add fiber gradually to avoid bloating or gas.

* Swap white bread for whole-grain 🍞
* Add an extra serving of veggies at meals 🥗
* Drink at least 8 cups of water daily 💦 (more if active!)

⏰ Spread Your Fiber Throughout the Day

Spacing fiber-rich meals supports smooth digestion and sustained energy.

* High-fiber breakfast (oatmeal anyone? 🥣)
* Veggies or nuts as snacks 🌰🥦
* Balanced fiber at each meal, not just one giant salad!

💊 Consider Supplements (If Needed)

Fiber from whole foods is best, but if you’re falling short, supplements (like psyllium husk or methylcellulose) can help.

* Introduce them slowly and hydrate well 💧
* Talk to your dietitian or doctor first if you have gut issues!

👉 Need personalized guidance or meal ideas? DM me! I’m here to help you crush your nutrition goals. 🔥

What’s your favorite protein source?

The majority of us need to eat more regardless of goal. Just keeping the muscle you have requires much more than the current RDA.

Figuring out where to get protein from can be easier said than done.

Hopefully this cheat sheet can get you started in the right direction 🙏🏼

Are you struggling to achieve your goal?

Setting a big goal can be daunting.

You don’t want to be a failure or be seen as a failure.

It’s important to remember that most people don’t even try, so even setting a goal puts you ahead of a lot of people.

You may have heard the phrase or advice that when tackling a big problem it’s best to break it down into little baby steps that, when actioned, will solve the problem.

The big problem is your outcome goal. Your “I want to lose 10lbs in two months”.

Let’s now take that advice and break down the outcome goal into manageable process goals.

Sit down and thinks about the seemingly small daily actions you can make that will help achieve the outcome goal.

- I will eat at my meals at the dining table and not in front of the TV
- I will include vegetables with each meal
- I will take a 30 minute walk after work.
- I’ll do 20 bodyweight squats before I watch TV at night
- I’ll watch one less episode of TV so I can get an extra hour of sleep
- I’ll drink water in the morning instead of orange juice
- I’ll get a latte with almond milk, not whole milk
- I’ll take the stairs instead of an elevator when I can

You get the idea.

Just implementing those processes consistently over time without ever thinking of the outcome goal will increase your chances of making the outcome goal and make the journey more enjoyable and less stressful.

DM me with a process goal you’ve just started doing!

Cheers

Cravings up at night?

This is a very common feeling for a lot of people.

They can happen for a variety of reasons, some of which include:

- At night there are usually less distractions, like work.
- Working all day can come at the expense of eating regular meals.
- Consciously restricting during the day.
- Consciously avoiding “Bad” foods and not allowing yourself to enjoy them from time to time.

Here are some proven ways to combat these nighttime cravings.

1. Protein. Protein is well known to be the most satiating macronutrient and it’s also well known that most of us do not eat enough. Including a 25-40g serving of protein with breakfast and lunch - as the image in this post attests - can really help curb nighttime cravings due to the fact you’re just not as hungry.

2. Breakfast. This is still a personal preference but finding time to have breakfast, even if it’s a quick protein shake, can set you up for success in the evening.

3. Don’t Buy. I find this helps me a lot when I’m being more strict with my diet. I simply do not buy or keep the foods I would crave (ice cream, chocolate, candy/sweets) in the house.

4. Bad Food. There are no such thing as good and bad foods. It’s an important mindset to get out of. Including some of what you consider “bad” in your day to day life will likely help curb your cravings for that item(s). Restricting this way can also lead to not just cravings but binging.

Personally, points 1 and 2 I find yield the best results for the majority of people.

Let me know if it helps you! DM me.

Cheers

Craving “bad” food at night??! 🍫

I’m here to help.

Firstly, bad food, much like my calves, don’t exist.

No food is inherently bad.

Now, night time cravings are very common. You’re not alone.

Reason (3) in my slides above touched on cravings that occur when work is done for the day.

You’re mind is now free to fixate on food.

In other words you want to eat because your bored.

I know mindfulness sounds all hippy but just saying to yourself “am I hungry or bored” or “why am I really looking in the fridge right now” when you’re in the kitchen aimlessly rooting through the snack drawer can be extremely beneficial.

Just acknowledging it can be enough to stop it.

What is equally important is not punishing yourself if you do over indulge at night.

Just drop me a DM and I can help you further.

🙏🏼

To sum up, for goals relating to body composition energy balance - calories in vs calories out - trumps any form of meal timing or restricted eating windows.

Manage calories and time your meals in a way that works best for you. Hunger, work schedules, fitness goals are different for everyone.