Lose fat. Get strong. Become Your Own Hero.
Regular progress checks.
Every week or two, you are asked to provide your body weight, girths, photos, and other markers of progress, including subjective ones. These are tracked in the your progress area.
Every 2 weeks you are presented with a new
habit, something you’re asked to practice every day, to develop a particular nutrition or lifestyle skill. These habits are explained in detail on day one. And every day after, ProCoach reminds you about your habit.
Daily habit checks.
Every day you’ll also be asked to record whether or not you practiced your habit. Consistency is tracked in a special “Progress” area of the ProCoach client interface. This helps you see how consistent you’re being.
Daily lessons and assignment
To support the daily habits, ProCoach offers brief lessons in the form of articles, videos, audio files, and/or downloads. Your engagement with lessons and assignments is tracked in the progress area.
Monthly Payment Plan
$50 per month ($600 for the year)
Discount for live personal training
Discount for online personal training
No Contracts or cancellation fees
Single Payment Plan
$500 for the year
Discount for live personal training
Discount for online personal training
No Contracts or cancellation fees
Discount Options for Personal Training clients
$30 per month (12 installments)
$250 for the year
No Contracts or cancellation fees
Frequently asked questions
Q: What’s the program all about?
A: Precision Nutrition Coaching is a 12-month body transformation program that guides you through important—yet sustainable—changes in your eating and lifestyle habits with help from an expert coach.
To date, we’ve tested it with more than 45,000 people, who’ve transformed their bodies and health profiles in amazing ways.
After 15 years in the fitness industry, we’ve seen dozens of diet and exercise fads come and go. That’s why we don’t follow fads. Instead, we’ve carved our own path, testing and continuously updating our methods.
Bottom line: At Precision Nutrition we specialize in taking complex nutritional problems and breaking them down into strategic daily practices—doable daily actions that are designed to fit into a busy lifestyle. Daily habits that are formulated to deliver results.
Q: Who is Precision Nutrition Coaching for?
A: Precision Nutrition Coaching is for men and women who want to get in the best shape of their lives—for the rest of their lives. It’s for people with busy schedules who want personal accountability, a structured nutritional program to follow, and a coach to help keep them consistent and on-track.The main focus of the program is to strategically help you improve your eating and exercise habits—all within the context of your day-to-day life. We don’t give you a crazy diet or exercise program to follow; instead, we help our clients build the habits they need to get results that last forever.
Q: Who is Precision Nutrition Coaching NOT for?
A: Precision Nutrition Coaching is not for figure or fitness models, professional bodybuilders, or high-level athletes training for a particular sport . It’s also not for people who already have all the accountability they need.
If you rarely struggle with staying consistent with your exercise or eating habits, then we’re not a good choice for you.
Q: Will Precision Nutrition Coaching work for me?
A: If you follow our recommendations and stick with us for the full year then yes, you will get results.
But you have to commit to making small strategic changes in your life. That’s something no one ever likes to admit about getting in better shape: it takes hard work, time, and determination. Changing your body isn’t easy, but it is possible. Want to lose weight? Eat better? Feel less stressed? Get more sleep? For 15 years we’ve helped thousands of people do all that and more. No other company has that track record, and we’re confident we can help you, too.
Q: How does ProCoach compare to other nutrition software out there?
A: There’s nothing else like this. Sure, there are other “nutrition software packages”. But they’re generally geared toward generating “customized meal plans”. Here’s how those programs work: You input your statistics and food preferences, the program spits out a meal plan, and you're asked to follow that. Sounds good in principle. Sadly, only about 1 in 10 people actually follow a customized meal plan for more than a few weeks. You see, meal plans just aren’t practical. (We’ll talk about this more below.) But let’s say you can follow the meal plan. That’s great. How long can you (or will you want to) follow a specific menu? A year? 10 years? 25 years? While “meal plan software” sounds good in principle, it’s not very useful in practice. And the evidence is written all over the market. Hundreds of meal plan websites and apps have come and gone in the last 20 years. None of them stick around very long. It’s a fitting end considering that’s exactly what happens to the clients trying to follow their meal plans. Needless to say, we use a totally different approach.
Q: So what's wrong with meal plans?
A: In our early days, we learned something the hard way: Meal plans and diets aren’t useful or sustainable for the vast majority of clients. You often feel like they’re either “on” them or “off” them. The black and white nature of a meal plan suggests that people have to eat perfectly at each meal (to match what’s listed in the plan) — or they’ve failed. It’s psychologically unpalatable and unsustainable. Even more, meal plans are too inflexible. They don’t work with the reality of people’s busy lives. Work meetings, children’s programs, meals out, dogs that need walking, cars that break down, family members that get ill, etc. Meal plans take none of these into account. Finally, meal plans assume people already have the skills to follow them. But that’s simply not true. Most people who aren’t eating healthy today don’t have the basics down.
Without skills like:
eating slowly and mindfully;
tuning into hunger and appetite cues;
planning grocery shopping;
choosing the right items from the store;
storing and preparing food correctly;
avoiding problem foods; and
choosing better options at restaurants…
…following a meal plan becomes hopeless.
You might as well ask someone who’s only strong enough to bench press 135 pounds to do 405 pounds. No matter how badly they want to, they don’t have the skills or capacity. But these aren’t just intellectual objections. In our experience, only 1 in 10 people can actually follow a meal plan for more than a few weeks.
In the end, meal plans have such limited utility that we left them behind, for most of our clients, along time ago.
Q: If you don't offer meal plans, what do you offer? What will I learn in ProCoach?
A: ProCoach uses habit-based (or practice-based) coaching, a method rooted in change psychology and built on the latest science of what actually helps people develop new skills and make change in their lives.
So rather than telling people what to eat for breakfast and when to eat it, we help them build the skills (and daily habits) required to eat well, every day, no matter what life throws at them. We also help them discover what’s right for them, in the context of their own unique lives. That’s why our program’s results are so sustainable.
So, instead of giving people a menu that looks like this:
Meal 1 (6:30am): 3 eggs, ½ cup oatmeal, 1 banana
Meal 2 (9:30am): protein shake
Meal 3 (12:30pm): turkey breast sandwich and small salad
…we give them a series of 2-week habits — which are both solid and flexible — to help them build the skills necessary to make better nutrition and lifestyle choices today (and for life). To support these habits, we also offer relevant lessons and assignments. Taking into account things like your unique schedule, priorities, belief system, food preferences, food tolerances, and more, we help you build your own “Owner’s Manual”.
Q: Can you explain habit-based coaching a little more?
We believe that people can only reliably get to their goals when they do two things:
Break down what they want to do (goal) into specific aptitudes (skills).
Build those aptitudes (skills) through strategic daily habits (practices).
The formula pretty much looks like this: Practice daily to build skills. Build skills to achieve goals. In the end, growth and development comes through daily practices and supporting experiences. Here’s an example of how this works: Goal: Eat better consistently
Let’s say you want to lose weight. You know that to lose weight you’ll need to eat better consistently. That’s your real goal: Eat better consistently.
But you don’t have all the skills to do it just yet. So you have to break it down into…
Skill: Hunger and appetite awareness
Which skills are required to eat better consistently? We’ve identified hunger / appetite awareness as the most important initial skill for making progress.
But that’s not quite a concrete thing you can do. So you have to break it down into…
Practices: Eat slowly and stop eating when satisfied
We use two daily practices to build the skill of hunger and appetite awareness.
Practice 1: Eat slowly.
Practice 2: Eat until satisfied, not stuffed.
This takes a month — two weeks for clients to learn, practice, and repeat each habit. At the end of a month, clients have two very important habits that they can now use for the rest of their lives. They’ve learned it by doing it.
Not surprisingly, clients usually lose weight during this time. Because, of course, they’re learning to eat a bit less and adjust their intake according to body signals.
Even better, they’ve built two new habits that they can use for the rest of their lives, no matter what else happens.
The ProCoach software delivers weekly habits (like the two above), supported by daily lessons and assignments, to help your clients not only eat better now — but hoalso build the skills necessary to eat better for life.
Sound a little weird? Maybe too slow?
It did to us at first too. But it grows on you. We also like the fact that it’s the only method that really works in the long run.
Q: What kinds of results are possible with habit-based coaching?
A: Since we built the beta version of ProCoach, 10 years ago, we’ve coached about 50,000 clients on it. And those clients have lost almost 900,000 pounds of body fat.
Today we coach, on average 4,500 clients every year with about 20 full-time Precision Nutrition coaches (and an awesome group of part-time interns and mentors).
Q: What dietary philosophy is ProCoach built on?
A: None, really.
You see, we’re nutritional agnostics. (For more on what this means, check out this article).
While meal-plan approaches require you to choose between vegan, Paleo, Mediterranean, or other “labeled” diets, habit-based approaches don’t force this choice.
This means our progressive systems of habits, lessons, and assignments can work equally well for vegetarians (who eat no meat) or meatatarians (who eat mostly meat).
Of course, we do believe that a healthy diet generally consists of:
whole, minimally processed foods;
lots of plants;
enough protein to meet your needs;
a healthy mix of different fats;
plenty of water; and
carbohydrates based on activity levels.
Through lessons, assignments, and daily habits:
We help clients find the right mix of all these foods for their goals, lifestyle, and preferences.
We show them how to make meals suitable for them.
And we help them stay consistent.
However, we go much deeper than just the food.
We also dig into:
Food behaviors (food timing, meal frequency, meal speed, and food amount).
Food attitudes (food views, restriction vs. abundance, disordered thinking).
Stress management (in general, how it relates to food).
Rest, recovery, and sleep (in general, how they relate to food).
Outlook (confidence, resiliency, mastery, and growth mindset)
The Precision Nutrition purpose.
It all began in 2003, when co-founders Dr. John Berardi and Phil
Caravaggio joined together on two inspiring missions.
To help clients all over the world discover the joys of living a fit,
healthy life. And to help thousands of professionals deliver this purpose
to their own clients.
John, trained in fitness and nutrition, and Phil, trained in engineering
and technology, share a common belief: Good health and a thriving
body are the birthright of every single person on this planet.
Tired of diet books and cookie-cutter training plans, John and Phil
created a research-driven, web-based coaching community called
Today, Precision Nutrition is the largest -- and most respected -- private nutrition coaching company in the world.
We are the go-to source in the fitness industry. Renowned fitness experts, health professionals, and superstar athletes all come to us for advice.
Over the last 12 years, we've watched fad diets and fitness crazes come and go. But when the fads have failed, and the crazes have died out, and people just want something that works... we're the ones they come to.
Our message to you right now.
If there's one quick message we'd like to share it's this: You can get healthy and fit while still being yourself.
At Precision Nutrition, we believe fitness and good nutrition are for everyone. It doesn't matter what you look like, where you're coming from, or how far you think you have to go.
We reject the myth that high levels of personal discipline and sacrifice are the only way to improve your body and your life.
That's why we don't try to mold you into a ‘new and improved' person. We don't ‘change your lifestyle'. We don't try to increase your ‘discipline'. Or turn you into a ‘fitness person'.
We make fitness work for you. Not the other way around. So fitness becomes an easy and enjoyable part of your life. For the rest of your life.
It's no big secret:
You can exercise all you want, but until you change your nutrition and start eating better, you won't get great results.
We all know we need to eat better. The trouble is...how?
Lots of people have ideas on that, of course. I'm one of them. Though my ideas are likely a little different than what you've heard before.
My name is Dr. John Berardi and I'm co-founder of Precision Nutrition, the website you're reading right now.
I've worked in the nutrition and fitness industry for over 2 decades.
Along the way I've done some nerdy things like earn my PhD in nutritional biochemistry and teach university-level nutrition courses.
I've also done some not-so-nerdy things like work with pro athletes
and show personal trainers how to get better results with their
The thing I'm most proud of, though, is the work I do with my
Precision Nutrition team.
Over the past 15 years, we've helped over 200,000 people from all
over the world eat better and lead healthier lives. And over 45,000
of those people have worked directly one-on-one with us in our
unique coaching research program.
In our coaching research program, we take the most up-to-date science and actually test it with real people to see what works and what doesn't work. There's nothing else like it in the world.
Helping people take control of their own health and fitness is meaningful work we truly love and take a lot of pride in here at Precision Nutrition.
Which is why I'm a little saddened — and, honestly, a little angry — with the state of the nutrition and fitness industry right now.
It's way too confusing for most people to figure out. And that bothers me. Especially whenever "the next big diet" comes around.
I'm saddened because I see a bunch of hopeful people put their trust in a diet or philosophy that will end up failing them in the long- run...but that will make the creators and proponents of that diet rich and famous in the short term.
Of course, I don't blame the people who want to make a change and get in shape.
I feel for them, because those are the kind of people we work with every day.
They're people with real lives and jobs and responsibilities to focus on. All they want to know is how to eat better so they can live healthier, more fulfilling lives. And in my opinion, everyone deserves access to the best information.
No, the people I blame are the "experts" who crank out diets or claim that one way of eating is superior to every other way of eating.
They make this whole nutrition thing way more confusing and polarizing than it needs to be.
I've been around long enough to see wave after wave of new diets.
Zone. Atkins. Weight Watchers. Low fat. Paleo. Vegetarianism. Low carb. And on and on and on.
Now of course, not all of those diets are bad. In fact, many are quite good, especially the ones that help control appetite, improve food quality, and raise nutrition awareness.
However...and here's the kicker...they're all still diets.
They're all essentially saying the same thing: "My way is better than your way."
And that's what gets me. The finality of it. The arrogance of it. It's my way or the highway.
You're either gonna eat low carbs and high protein (or all raw veggies and no meat, or whatever)...or you're never gonna get in shape.
But here's the thing everyone seems to be missing: There is absolutely no "best diet" that every person should follow.
Let me say that again:
If you want to take control of your nutrition and lead a healthy lifestyle, then there is absolutely no "best diet" that you should follow.
And if the people who write diet books spent enough time actually working with clients — like we do at Precision Nutrition every day — they may start to feel the same way, too.
Why there isn't a "best diet."
Think about this: In the last 10 years alone, my team and I have coached over 45,000 clients in 100 different countries through our coaching research program.
You can imagine the diversity of the people who come to us.
Body type: Some clients come to us tall and thin. Others come short and
Dietary preferences & exclusions: Some clients come to us eating lots of
meat every day. Others come eating no meat at all.
Budget: Some clients come to us with an incredibly low budget. Others
come with an unlimited budget.
Relationship to food: Some people are emotional eaters who tend to
overeat when they're stressed or alone. Others tend to undereat when
Organic / conventional: Some clients come to us eating only boxed and packaged foods. Others come eating only natural, organic, whole foods.
Nutrition knowledge: Some clients come to us as devout followers of a certain dietary practice. Others come with very little nutrition knowledge whatsoever.
Time: Some clients come to us with lots of free time for a health and fitness project. Others come with very little time to devote to health and fitness.
You get the picture.
And here's the important part, one that many "diet experts" seem to miss completely:
There's simply no way to help all those people eat better and get healthier if you're militant about a single diet or nutrition paradigm.
I mean, can you imagine hearing something like this:
"I know you have a super-low budget for food. But if you sell your vehicle, or maybe one of your children, you'll be able to afford the organic and free-range whole foods we recommend in our program. That's the only way to get healthy and fit."
"Carbs? You're not alone. We all like 'em. But this program is all about cutting way back. Low carb is what works, period. So say goodbye to pasta. Potatoes too. And rice. And sugar ..."
"Sure, I understand the moral and ethical obligation you feel. But eating animal foods ... that's how we do it. You need the protein and the fat. And it's how our ancestors ate. So suck it up, throw a steak on the grill, and let's get this party started."
While these responses are a little extreme, they're not that far from what I hear every day in the gym or read on Facebook.
It's a shame because the nutrition industry is confusing everyone.
And when people are confused...they end up getting frustrated and failing. Or worse, they do nothing and never change.
In that scenario, nobody wins.
The best-kept secret in the nutrition industry?
As you can probably tell by now, here at Precision Nutrition, we know it's possible to get healthy and fit whether you eat high carbs or low carbs, meat or no meat, large meals or small meals...and the list goes on. There is no one "best way."
And yet...most people are still missing something.
Something incredibly important. So important, in fact, that without
it, most people don't have a chance of actually fixing their nutrition
and getting in shape, no matter how much information they have.
So what's missing?
A nutritional progression model rooted in science and real-world research.
That's what we use at Precision Nutrition. In some ways, it's the direct opposite of a diet. And it's why our clients have been so successful.
At Precision Nutrition, we use a nutritional progression model that helps you change your habits. It's the opposite of a diet, and it works.
If "doing a diet" means overhauling your life on Day One and adopting a set of "rules" to follow, a nutritional progression model b builds habits intelligently and sustainably over time.
That means you get better results that last.
At Precision Nutrition, we've spent the past few years refining and perfecting our approach.
So much so that our system is
known by some of the top coaches in the fitness industry as "the best-kept
secret in nutrition."
We don't just give people information and send them on their way. Instead,
we teach them how to use that information, and put it into daily practice.
That way they're in control. That way they have the power.
And when people have the best information, specific habits to follow, and
know how to fit it all into their busy lives...well, that's when truly
remarkable things start to happen.
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