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Nutrition Lab and Meal Plans
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Nutrition Lab

5.00 out of 5
(3 customer reviews)
100% of buyers gave this service a 5 star rating.

A comprehensive, nutrition program for weight loss and better health. Nutrition Lab sessions are available online and in-person.

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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

Join for Nutrition Lab in Person or from your home online.

Nutrition Lab Schedule:

First Sunday of the Month

  • Lesson 0: Metabolic Syndrome, Cheat Meals, 10 Rules for Weight Loss, 11 Foods to Avoid, Using a Shopping List, Building Healthy Habits, 80 Superfoods you Should be Eating. | Sunday: 08/20/2023 at 10AM (Free)
  • Lesson 1: CrossFit Nutrition Resources. An overview of materials available to you from CrossFit.com. | Sunday: September 10, 2023 at 10:15AM
  • Lesson 2: Finding your Target Calories. The Weight Loss Calculator, InBody Interpretation, Nutrition Label Analysis. | Sunday: 10/08/2023 at 10:15AM
  • Lesson 3: Getting Smart About Eating Clean plus everything you need to know about organic foods. | Sunday: 11/03/2023 at 10:15AM
  • Lesson 4: The Nutrition Lab Cleanse: 85 Rules to build a bulletproof diet. | Sunday: 12/03/2023 at 10:15AM
  • Lesson 5: Eating for Success. 22 Rules for building a perfect diet. Meal Journal Review. | Sunday: 01/07/2024 at 10AM
  • Lesson 6: The Five Elements Rule – A simpler Approach to Building a Better Meal Plan. | Sunday: 02/04/2024 at 10AM
  • Lesson 7: Way Beyond Macros – Macros, Serving Sizes, Meal Plan Optimization. | Sunday: 03/03/2024 at 10AM
  • Lesson 8: Make it Fast, Make it Right – Reading Nutrition Labels, Speed Tips, Weekend Prep, and Meal Delivery Services. | Sunday: 04/07/2024 at 10AM
  • Lesson 9: Glycemic Impact. Understanding Glycemic Load, Glycemic Index, and Glycemic Impact. | Sunday: 05/05/2024 at 10AM
  • Lesson 10: Restaurants and Travel. | Sunday: 06/02/2024 at 10AM
  • Lesson 11: The CrossFit Nutrition Regimen. | Sunday: 07/07/2024 at 10AM
  • Lesson 12: Sports Nutrition and Supplements. | Sunday: 08/11/2024 at 10AM

Take Nutrition Lab Lessons in Any Order

We number the lessons so that you know which ones you have completed, but you can take them in any order.

Member Results

Real People, Real Members, Real Stories

Weight Loss Challenge Spring 2023 Results

We are proud to introduce our five weight loss competition finalists.  Win or lose, all five of these competitors took home better health, more energy, and better fitness. Please read about their journeys, and come vote for a winner at the 2023 Weight Loss Challenge Finale. 10AM, Saturday, April 1, 2023.

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Weight Loss Challenge Fall 2022 Results

We are proud to introduce our five weight loss competition finalists. Win or lose, all five of these competitors took home better health, more energy, and better fitness. Please read about their journeys, and come vote for a winner at the 2022 Weight Loss Challenge Finale. 9AM, Sunday November 20, 2022. Food and InBody’s will be served!

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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 Rule 1. No Added Sugars – Alexandria VA.  Added sugars in foods raise the glycemic load and make weight loss nearly impossible.  No matter the form (cane sugar, corn syrup, etc.) all added sugar is bad.  That being said, some types of sugar is worse than others.  Honey, for example, is better than corn syrup.  Agave nectar has a lower glycemic load than maple syrup.  Still, reducing the total amount of added sugars to your foods is a key element to losing weight.  In our Nutrition Plan, we allow for zero added sugars in our food.

So the first rule in our Nutrition and Weight Loss Plan is simple no added sugars. Avoid sugars: cane sugar, fructose, syrup, molasses, glazes, etc.  Any added sugars are going to raise the glycemic load of your meal and that’s gonna make losing weight or building muscle more difficult. You want to keep our added sugars as low as possible. I recommend no more than thirty-five grams of sugar per day. And that’s 35 grams of sugar per day from even healthy foods like starches like things like squash, oatmeal, etc. So keep your added sugars as low as you can and that’s gonna help you lose weight more quickly.

Nutrition Rule 2. No Refined or Processed Carbs.  Okay, so no added sugars you have that much. But what about rule number two?  Our Nutrition Alexandria VA Rule two is very simple.  Avoid all refined or processed carbs. So not all bad carbs are sugar. There are other bad carbs. Those are your refined or processed carbs. Carbs like flour, sugar alcohols, and other processed carb-like pastas and muffins. Carbs that get digested very quickly, creating spikes in your blood sugar. Blood sugar spikes make losing weight very difficult. So you’re when you’re thinking about eating healthy carbs. Think complex slow-digesting carbs things like mixed green rice and quinoa. These kinds of foods are often very high in nutrition. Slow digesting carbs tend to have lots of micronutrients. They help our body generate energy throughout the day. They help increase protein absorption, etc. Highly processed grains don’t generally have these properties as the nutrients have been milled out as part of the manufacturing process. In general, you get very little benefit from fast-digesting carbs other than a bigger belly :-). So avoid refined or processed carbs wherever you can.

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Membership

1 Session, 6 Pack, 12 Pack

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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