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The Foundation of Optimal Nutrition: Understanding the #1 Principle for a Healthy Diet

Photo of The Number One Principle For a Healthy Diet
The Number One Principle For a Healthy Diet

“Red wine is better than white wine!”

“Spinach is better than romaine!”


Ever feel like good nutrition is just too complicated?

If you’re overwhelmed, try this ONE habit:

Eat mostly (or at least more) minimally-processed foods.

Most people would define this as choosing foods close to how they're found in nature. Whole foods—sweet potatoes, broccoli, chicken, an apple—are a great example of this.


The #1 Principle for a Healthy Diet

Reason #1

The greater the degree of processing, the more likely a food has:

👉Lost nutrition (fiber, essential fatty acids, vitamins, minerals, and other nutrients)

👉Gained additives (sugar and/or refined starch, unhealthy fats, sodium, preservatives, and fillers)

Reason #2

Diets rich in minimally-processed foods are linked to lower rates of heart disease, cancer, depression, and type 2 diabetes.

Reason #3

Because minimally-processed foods also tend to be richer in fiber and protein, and lower in calories per volume, these foods make it easier for you to manage your calorie intake.

Minimally-processed foods are more nutritious, improve health outcomes, and help you regulate your appetite.

There’s just one caveat:

It’s REALLY hard to eat ONLY whole foods.

So, think of foods on a continuum.

As with most things, processing isn’t binary: Foods aren’t 100 PERCENT FAKE or FRESH-FROM-THE-DIRT (or animal).

Most are somewhere in between.

This is why we encourage minimally-processed foods versus only limiting yourself to whole foods.

So, the #1 Principle for a Healthy Diet is to look at the foods you’re currently eating, and just try to move along the continuum, choosing foods that are slightly less processed than what you’d usually eat.

Plus, some processed foods are awesome.

Whey protein powder.

Tinned fish.

Those little emergency to-go packets of nut butter you keep in your glove compartment. (Snack attacks are REAL.)

Also: Cooking, chopping, and blending are all forms of processing.

So it’s not that processing is “bad.”

It’s just that ultra processed foods—star-shaped cereal puffs, electric blue energy drinks, and pretty much anything that’s shelf-stable for over a year—are usually specifically engineered to make these foods too delicious, and thus easy to overeat.

Humans are healthier when they consume more whole foods and fewer refined ones. 


This is probably because the greater the degree of processing, the higher the likelihood that a food:


  • Has lost nutritional value, such as fiber, essential fatty acids, vitamins, minerals, phytonutrients, and zoonutrients.

  • Has gained additives, preservatives, fillers, sugar, sodium, unhealthy fats, and/or refined starch.

This is a lot easier to see when you compare specific whole foods to their more highly-processed equivalents.


As you can see below, the less-processed steak and potato dinner contains about 350 fewer calories and a fraction of the sodium as the fast food burger with fries, as well as a heck of a lot more protein, fiber, and other nutrients.

Photo of beneficial nutrients
Beneficial Nutrients

That’s just one comparison.


But you could analyze any whole food along with its more refined counterpart and see similar differences in calories, sodium, and nutrients.


So it makes sense that a diet rich in minimally-processed whole foods can lead to lower rates of heart disease, cancer, depression, and type 2 diabetes, among other health problems.


Minimally-processed whole foods are also rich in fiber and/or protein—two nutrients that help bolster satiety. And they tend to have fewer calories per serving than highly-processed refined foods.


Both traits make it easier for us to control our weight.


One randomized controlled trial even found that people ate a stunning 500 more calories per day when they consumed a diet rich in ultra-processed foods compared to a diet rich in minimally-processed whole foods. That’s essentially the equivalent of consuming an extra meal a day.


In fact, minimally-processed whole foods may be what all successful diets share in common.


Recent studies have shown that participants experienced the same amount of weight loss—regardless of carb or fat intake—as long as they minimized their consumption of refined sugars, flours, and other processed foods while emphasizing whole foods like veggies.


They also experienced similar improvements in blood pressure, insulin, glucose, and cholesterol levels.


What does this mean for you?

We’re 100 percent confident about the importance of whole foods, but we’re also extremely confident about something else:


Progress is much more important than perfection.


So rather than separating foods into “whole” and “not whole” categories, imagine a spectrum. As you can see from the graphic below, as food becomes more processed and refined, it loses a little bit of its nutritional power.

A photo List of Whole and processed foods
A List of Whole and processed foods


The goal with whole foods isn’t to get things “perfect.” Instead, focus on making them “just a little bit better.”


A rotisserie chicken from the supermarket may not be a pastured, lovingly hand-raised, heritage Chantecler roasted in a high-end convection oven… but it sure beats chicken nuggets.


However ... I have GOOD NEWS!

I have the proven method to help you build the habits eating mostly minimally-processed foods. of to gain long-term fat loss success.

And I am offering it to the next 10 men and women ABSOLUTELY FREE!

30 Days Of FREE Nutrition Coaching!

A Photo of 30 Days of Free Nutrition Coaching
30 Days of Free Nutrition Coaching



I am looking for 10 men and women to help me take my NEW Nutrition Coaching program for a 30-day spin, so there is no obligation AT ALL after the 30 days are over.




I know people do not like to read long, drawn out information emails, so in a nutshell my nutrition coaching program uses behavior-change coaching to address the real food and lifestyle challenges my clients face—and help them develop the sustainable habits they need to eat and live better for life.


Experience it all—100% risk-free for 30 days. 

Help me put my NEW program to the test and use the mobile app, training tools, Practice Library, learning center, resource information… everything… completely free for 30 days.


Through this innovative digital platform, we can create a behavior-change nutrition program, manage key data, monitor your progress, and connect directly with you through integrated check-ins, instant messaging, and photo food journaling.



· Be confident you are receiving the right nutrition advice, at the right time, so you can effectively navigate through a life-changing transformation—consistently and reliably.

· Develop the sustainable habits they you need to eat and live better for life. Experiencing the fulfillment of knowing—without a doubt—that you’re doing the best for your health and fitness goals.

· Know you’re led by a proven coaching system that allows me to provide a premium service and maximize your nutrition potential.

That’s what 6 Fitness Nutrition Coaching has done for many of my fitness and nutrition clients—and you can be next.



We can say with confidence: Simply telling people what to eat isn’t very effective. And it rarely leads to the lasting change my clients are truly looking for.

This is why meal plans, counting calories, and tracking macros simply won’t work in the long run for most people. Even if someone is able to stick with it for a little while, it’s just a matter of time before “real life” happens and they give up.



Because this kind of restrictive “dieting” approach fails to address the lifestyle and food challenges people face every day.

For example:

· You’re pounding soda all day… because of stress caused by a high-pressure job.

· You’re eating bags of potato chips on the weekend in a moment of hunger… because you haven’t learned how to plan healthy meals ahead of time.

· You’re hitting up the drive-through every evening… because of the challenges of an on-the-go lifestyle.

· You’re binging at night… because you’re battling a poor self-image, and deep down, you don’t think you deserve to have a healthy, fit body.


These are the real obstacles standing between you and your goals—the real stuff you need help overcoming.


This is where behavior-change coaching comes in. And these are the challenges 6 Fitness Nutrition Coaching was designed to help you solve.


6 Fitness Nutrition Coaching provides the built-in resources you need to develop the nutrition, movement, sleep, stress, and change skills that lead to lasting health and body transformation.


With 6 Fitness Nutrition Coaching, it’s all within your grasp.


Step into total nutrition confidence—and develop the habits you need for real, sustainable change.


Discover everything 6 Fitness Nutrition Coaching has to offer, free for 30 days.

Don’t live another day in a body that you aren’t comfortable and confident in.

Coach JB

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