Nutrition Lab

5.00 out of 5
(3 customer reviews)

A comprehensive, nutrition program for weight loss and better health. Gain accountability for your decisions and the power to make better choices for a healthier future.

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Nutrition Lab:

Real Nutrition Coaching: work with a certified nutrition coach with a decade of experience.

  • Create Accountability with a coach who monitors your progress;
  • Based on your weight loss goals;
  • Packed with science;
  • Customized based on your food sensitivities and special requirements;
  • All sessions include session handouts… so you can focus on learning… not taking notes.

Nutrition Lab Available in Person or Online Through Zoom

You can view the Nutrition Lab calendar schedule under our Semi-Private Memberships via Zen Planner.
You can book in person or join us online through Zoom.

Nutrition Lab Calendar

View all upcoming nutrition lab sessions.

Nutrition Calendar

Nutrition Lab Curriculum:

Unlimited Memberships
During the course of any month, only two Nutrition Lab Sessions are offered. For example, in January 2023, Nutrition Lab Lesson 8 and Lesson 9 are offered. It is not possible to take lessons out of the sequence being offered, nor can you take anymore than two lessons in a given month. Additionally, the scope of the lesson limits what questions can be raised during the class or private session. There are many reasons we have structured the Nutrition Lab like this, and it’s to ensure everyone gets access to the key information they need to improve their diet without the service becoming too burdensome for Paul to manage.
Take Nutrition Lab Lessons in Any Order
We number the lessons so that you know which ones you have completed, but the order you take them doesn’t matter. It also does not matter which lesson you start with. If you miss a lesson, it will be repeated later in the year. Use SugarWOD (included) to record which lessons you have attended. Collect all 12!
Check the Calendar to find out when you nutrition lab sessions are offered. Note, this link works on desktop only.

Nutrition Lab Manual:

Paul’s Nutrition Lab Manual is scheduled to be published January 1, 2023.  Get it for free when you buy 12 or more sessions today.  The manual will be approximately 500 pages of easy to understand instructions and handouts based on the Powerpoint presentations.

Nutrition Lab Lesson 1 Free Preview

Nutrition Lab Overview (Lesson 1)

  1. What is Nutrition Lab
  2. How Does Nutrition Lab Work?
  3. Sources of Information
  4. Why We Struggle to Lose Weight
  5. Metabolic Syndrome
  6. Active Obesity vs Inactive Obesity
  7. Cheat Meals
  8. 10 Rules that All Diets Follow
  9. 11 Foods to Avoid
  10. The Model Shopping List
  11. Building Your Healthy Habits
  12. 80 SuperFoods You Should Be Eating

The Weight Loss Calculator, InBody Interpretation, Nutrition Label Analysis (Lesson 2)

  1. How Many Calories Do I need to Lose Weight?
  2. The Two Requirements for Weight Loss
  3. Reading an InBody Scan
  4. TDEE and Weight Loss
  5. The Weight Loss Calculator
  6. Build While You Burn
  7. 5-Star Foods
  8. Mastering the Nutrition Label

Clean Eating and Tips to Improve Weight Loss (Lesson 3)

  1. Review of Weight Loss Calculator & TDEE spreadsheets
  2. Is dairy good for you?
  3. Is canned food OK?
  4. How much do you know about oil?
  5. Do I need to measure oils?
  6. What conversions do I need to know?
  7. Similar foods are not so similar in nutrition
  8. Hedging against malnutrition
  9. Calorie Density
  10. Nutrition Density
  11. Hunger and weight loss
  12. Water requirements
  13. Empty Calories
  14. Carbs & Fat & Adkins
  15. Eating your algae
  16. What does Organic mean and is it important for weight loss?
  17. What does Clean Eating mean?
  18. Tuning up a meal
    1. Eggs, Bacon, OJ, and Pancakes
    2. Spaghetti and Meatballs with a Chef Salad
  19. Handouts
    1. Bad Carb Directory
    2. The Protein Cheat Sheet
    3. Healthy Fat Shopping Guide

The Meal Plan Workshop (Lesson 4)

We analyze 10 sample meal plans for past members to better understand which work better for you.

Nutrition Lab Cleanse (Lesson 5)

  1. We step you through our top 85 rules to eating better to promote weight loss and better body composition.
  2. We compare our 85 rules to Whole 30 and explain the differences between the approaches. Choose what works for you.

The Essentials of Sports Nutrition, Strength & Weight Loss Supplements (Lesson 6)

  1. Sports Nutrition for CrossFit & Strength Training
    1. Pre, Intra, and post CrossFit nutrition essentials
    2. Pre, Intra, and post CrossFit hydration essentials
    3. Pre, Intra, and post CrossFit electrolyte essentials
  2. Sports Nutrition for Competitions & Endurance
    1. Pre, Intra, and post Endurance nutrition essentials
    2. Pre, Intra, and post Endurance hydration essentials
    3. Pre, Intra, and post Endurance electrolyte essentials
  3. Workout Supplements
    1. Creatine
    2. BCAA
    3. Protein
    4. Preworkout
    5. Testerone Builders
      1. Tribululous
      2. Zinc
      3. D-aspartic acid
    6. Glutamine
    7. Nitric Oxide
    8. Multivitamins
    9. HMB
  4. Fat Burners
    1. Caffeine
    2. Raspberry Ketones
    3. Garcinia Cambogia
    4. Acai Berry
    5. Green Coffee Extract
    6. Carnitine
    7. Green Tea Extract
    8. Synephrine
    9. 5-HTP
    10. Forskolin
    11. Yohimbine
  5. FDA Approved Weight Loss Drugs

The CrossFit Nutrition Prescription (Lesson 7)

  1. How to Eat the CrossFit Way
    1. The Caveman Diet
    2. What Foods to Avoid
    3. What is the Problem with High Glycemic Foods
    4. Sickness Wellness Health Continuum
    5. Health Status Indicators
    6. Optimizing Performance
    7. After you hit 6%/12% Bodyfat
  2. The Zone Diet & Blocks
    1. The Block Method
    2. Measuring Food
    3. Number of Blocks
    4. Zone Block Calcuation
    5. Blocks in Detail
    6. Proteins
    7. Vegetables
    8. Fruits
    9. Meals
      1. 2 Blocks
      2. 3 Blocks
      3. 4 Blocks
      4. 5 Blocks
      5. 1 Block Snacks
    10. Hidden Calories in Blocks
    11. Increasing Intake
  3. Supplements
  4. Beyond Calories
    1. Calories in and Calories Out
    2. Food Reward System
    3. Food Manufacturers
    4. Social Media
    5. Fructose and Glucose in Processed Foods
  5. Cholesterol How it’s Made
  6. Sleep
    1. Growth Hormone
    2. Leptin
    3. Cortisol
    4. Athletic Performance
  7. Insulin & Blood Sugar Regulation
    1. Daily Examples of Control
    2. Problems with Regulation
    3. Hyperglycemia and Hyperinsulinemia
    4. Obesity
  8. Miscellaneous topics (Covered in Future Lessons)
    1. Milk
    2. Intermittent Fasting
    3. Glycemic Index and Load
    4. Omega 3 and 6

The 5 Elements Rule (Lesson 8)

The 5 Elements
– The Healthy Protein
–Proteins Defined
–Protein Sources
–Mixed Protein Sources
–Organic Sources
–Vary Your Proteins
–Protein Fat Ratio
-Low Impact Starch
–Starches Defined
–The 4 Compliant Starches
–Glycemic Impact
–Sources of Starches
–Whole Grains Defined
–Allowed Grains
–Excluded Grains
–Limited Amounts
–Sprouted Grains vs Unsprouted
–Fiber and Insoluble Fiber
-Healthy Fats
–The 5 Kinds of Fats
–Transfats and Hydrogenated Oils
–Industrial Oils
–Saturated Fats
–Monounsaturated Fats
–Polyunsaturated Fats
–MCT Oil
—What Is MCT Oil?
—MCT Fabrication
—-Why Take MCT Oil?
–Coconut Oils
–Cooking Spray
—Here’s how the Magic Works
—What’s in Cooking Spray?
—Waste of Money
–Frying with Oil
–What about Butter?
–And Bacon?
-Compliant Fruits
–Serving Size
–Whole Fruits Vs Processed Fruit
–Limit High Sugar Fruits
-Sugar Bank
-Bountiful Vegetables
–Compliant Vegetables
–Types of Vegetables
–Raw, Juiced, and Cooked
–Foods That Should Not Be on Your Plate
-Foods with any Sugars
-Alcohol of All Kinds
-Drinks with Sugar

All About Macros (Lesson 9)

  1. Macronutrient Calculator
  2. Determining your Serving Sizes
  3. Carbs,
  4. Sugars,
  5. Proteins,
  6. Omega 3,
  7. Types of Fats.
  8. How to balance it all to get the most out of your calories.

The Nutrition Label, Recipes, and Online Food Services Compared (Lesson 10)

  1. Reading Nutrition Labels;
  2. Online Food Companies Compared;
  3. Adding Healthy Calories to Complete a Meal;
  4. Meal Prep Speed Tips;
  5. Smoothie Recipes; and
  6. Vegetarian Proteins Sources.

Advanced Topics in Nutrition (Lesson 11)

  1. Glycemic Load,
  2. Supplements,
  3. Food Allergies,
  4. Anti-Nutrients,
  5. Anti-Inflammatories,
  6. Pesticides &
  7. Flavonoids.

Special Diets (Lesson 12)

  1. Travel,
  2. Vegetarians,
  3. Dining Out,
  4. Carb Cycling,
  5. Intermittent Fasting, and the 52 Hour Fast.

Nutrition Lab: Look Good, Be Healthy, and Get Strong

Our diet and weight loss programs are based on the research of many commercial diet programs such as Precision Nutrition, Dash diet, Whole 30, Keto, etc.  Our blended approach takes the best concepts from these diets and builds you a lifestyle diet to help you look, feel good, and lose weight.  Being successful requires making incremental improvements to your diet as your weight changes.  In addition, properly executing the diet is also important.  Concepts such a glycemic load, energy systems, nutrition density, etc. can be daunting to learn.  We break them down for you and provide you with specific instructions on what to change.  White Rice becomes quinoa.  We swap your ribeye for filet.  Orange juice becomes and an apple and melon fruit salad, etc.

In a nutshell, we will help you design and implement a diet that works for your body.

We’ll make sure you understand it;

We’ll help you implement it; and

We’ll hold you accountable for following it.

Our Diet & Weight Loss Program at a Glance

There are no easy fixes with nutrition.  There are no magic pills.  How many times have you said, “I know what to do, I’m just not doing it.”  Successful dieting practice isn’t from going from A to B.  It’s about going from A to E.  Breaking down steps into reasonable changes that you can do.  And that’s exactly how we teach nutrition lab.  It bite-sized increments that you can understand with an experienced coach that can help you.  Whether you have seen a nutritionist in Alexandria, VA or not, losing weight is challenging.  It seems like everywhere you look there is some new fad diet that is supposed to work.  We teach diet systems based on leading research from nutritionists and dietitians.  We work with nutritionists in Alexandria VA and Washington DC to update and optimize our nutrition program.

Nutrition & Weight Loss Plan Alexandria VA

Starving yourself isn’t the solution.  Eating butter in your coffee, making celery-based shakes, or buying some magic powder to rescue your metabolism isn’t going to work either.  Did you know that a super low-calorie diet often creates metabolism problems?  That’s why one of the first things we do is figure out how many calories you need to eat.  Whether you hire a nutrition coach or nutritionist in Alexandria VA, you’ll need to have a diet that is customized for you and your metabolism.

Is Nutrition Coaching Right For Me?

Nutrition is especially important if your goals are to:

  • Lose Weight,
  • Increase Muscle Volume (Hypertrophy),
  • Reduce Chronic Fatigue,
  • Decrease Post-Workout Soreness, or
  • Reduce Inflammation Levels.

If you eat better, you are going to feel better. It really is that simple.

What Can I Expect in Nutrition Lab?

Each session we go over a new principle of Nutrition Lab and work together to help you start implementing the principle into your diet.  We work together to make sure everyone understands what to do and has a plan to make it happen.

The Top 10 Rules for Better Nutrition

#nutrition #healthyeating #nutritionist #dietitian #weightloss #weightlosschallenge #ifitfitsyourmacros #precisionnutrition

3 reviews for Nutrition Lab

  1. 5 out of 5

    Katie N.

    My husband and I recently had a body scan and nutrition coaching session with Paul. The session went really well. Paul took plenty of time to explain the results of the scan and what steps would help us to reach our goals. Paul gave us a few straightforward, but not obvious, suggestions and made sure we understood why the changes were important and the science behind them. To date, the changes have been pretty easy to implement.

  2. 5 out of 5

    Lisa F

    The nutritional counseling that Paul provides is totally worth it. Now matter how much you know about nutrition, he backs it up with the science – down to the macro nutrient level. I’ve learned so much, and know that I have more to learn!

    I started training with Paul last May, and I knew nutrition was going to be my biggest challenge. But I have to say – if you follow Paul’s recommendations – you will absolutely achieve results. I think I lost 8 percent body fat in about 5 months – and it wasn’t that hard. It does take effort on your part, planning your food, resisting temptation (my biggest weakness). But Paul is supportive – he knows life gets in the way sometimes.

    The really nice part about the way Paul counsels is that he talks with you about what you like, don’t like, and works that into whatever your plan calls for – whether it be body fat reduction or muscle building. And then works with you along the way to make sure you continue to achieve results.

    I have no doubt that you’ll achieve results if you decide to work with Paul!

  3. 5 out of 5

    Jenn Schwartz

    This is a nutrition review. Paul and I recently sat down to review my InBody results.
    I was very impressed by his approach. I’ve been vigilant over my food intake for years. I thought I knew a lot. Wrong! His level of analysis of my diet was very detailed, and he found errors that I would never have expected existed.
    Paul’s ability to take complicated matters and give me tools that I could use immediately is rare and valuable. We reviewed 4 big things sabotaging my fat loss and he created a compliance sheet. Which means I will be able to implement things right away. Don’t waste anymore of your time trying to understand the chemical workings of weight loss, start the right way (or re-visit your methods like I did) with Paul, a true professional.

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