Gillian and Niki answer your nutrition questions, including hunger & recipes, small wins & gastric distress.  0:00 Introduction & Gillian is Human -what do you do if you get off the rails? -hydrate & drink lots of water -get back to your normal: don't overreact, but get back to the routine that makes you feel good -do the things you need to do to get back (shop, food prep, etc.) 9:30 Hunger Signals -depends on your food choices (empty calories versus protein- & fiber-dense meal) -what do you mean by hungry? what does that feel like?  -think about all the distinction between painfully full to truly hungry and needing food--there's lots of difference between those two extremes 14:37 Novice, Intermediate, Advanced Nutrition Clients -what defines these levels?  -knowledge, skill-levels, compliance all matter 17:55 Examples of Small Wins -making changes that are different than their norms that bring them closer to their goals -think about the meal, the day, the week, the month -also, think about the small wins versus the guilt and mistakes 21:28 Gastric Distress & Nutrition -can the nutrition coach help them identify a cause (are certain foods causing this)? -might recommend seeing a doctor to see if it's something more serious (after tracking with a visual food diary) -there can be things like bubbly water or medication that might be causing a problem (so let's look at non-calorie items too) 24:53 FODMAPs -short-chain carbohydrate or sugar -tend to cause problems for people with IBS -identify what the person is sensitive to 29:45 Blood Markers -these matter, but it's really more important to focus on the behaviors -how will this data change our actions? -don't fixate on a number 34:26 Training on Low Carb Diet -understand why the person wants to follow this diet 38:37 Go-To Recipes -chicken salsa verde -has been going off what the grocery store has -instant pot healthy recipes 41:35 Losing Weight with Non-Supportive Family -need to talk to each other -might have to lead by example 45:55 Becoming a Nutrition Coach -nutrition coach versus registered dietitian (cannot prescribe a diet) -behavior-based 56:24 Nutrition Plans & Monthly Cycles -building an awareness is helpful GET STARTED with one-on-one online coaching FOR FREE! Get your FIRST MONTH FREE on all strength and nutrition coaching plans.  No discount code needed and includes a 10-day, no obligation trial.  https://bit.ly/2MKeOoh Special offers from BLOC and our partners:  https://barbell-logic.com/offers/ Connect with the hosts Matt on Instagram Niki on Instagram Connect with the show Barbell Logic on Instagram The Website Barbell Logic on Facebook podcast@barbell-logic.com