WHO IS IT FOR?

• You want to lose fat, build muscle, or both.

• 
You want to know that you’re fueling yourself properly.

• You want sustainability, not a restrictive fad diet.

• You want to avoid tracking your food long-term.

• You value personal connection, and compassionate accountability.

• You want lasting results.

The Digital Barbell 5-Stage Nutrition Freedom Framework

Why Our Framework Beats Diets

All diets do the same thing. They give you a list of rules to follow that end up making you eat less than normal.

And they work, for as long as you can keep following the rules.

The problem is that you eventually get sick of the rules, and you gradually slip back into your old habits.

Whatever weight you lost on the diet comes back, causing you to feel like a failure.

Why does this cycle play out over and over again?

Three reasons:

1: You didn’t spend time building awareness of your current habits, both good and bad. In other words, you didn’t meet yourself where you are today.

2: You didn’t have a plan to build new habits that could become your lifestyle without dieting, and you neglected the common mindset-related traps that make change hard.

3: You didn’t have a plan to stop the diet without regaining the weight.

The Digital Barbell 5-Stage Nutrition Freedom Framework Fixes All of These Problems.

Stage 1: Discover

Prime yourself for sustainable changes by starting with awareness.

• Get a clear picture of the habits, choices, and mindsets holding you back by documenting what & why you eat in our app.

• Get insights, action steps, and a customized plan from your coach to make lasting progress. 

• Get clarity on the basics of nutrition and fat loss that work 100% of the time without relying on fads. 

👍 Expect to finish stage one in 1-2 weeks if you’re consistent.

STAGE 2:  Build The Base

Build the foundational habits of sustainable nutrition.

• Get more energy from proper portions and balanced meal timing. 

• Understand healthy snacking that actually helps you reach your goals.

• Break free of “Good” vs. “Bad” food & the All-Or-Nothing Mentality

• Navigate restaurants and social situations without anxiety.

• Get simple strategies for avoiding hunger.

👍 Expect to finish stage two in 3-6 weeks with consistency on your part.

STAGE 3:  Dial It In

Take your results to the next level with specific calorie and macronutrient goals tailored to you. 

• Increase your results by temporarily tracking your food more closely.

• Avoid the common mistakes that make food tracking annoying and unsustainable.

• Discover strategies to avoid “always being on a diet”.

• Understand the role of supplements in your nutrition.

👍 Expect to finish stage 3 in about 1 month with consistency.

STAGE 4:  Cruise Control

Execute your plan with the guidance of your coach.

• Understand how to adjust your calories and macros based on your progress.

• Learn the importance of diet breaks in your long-term success.

• Avoid plateaus with the guidance of your coach. 

• Test your skills during planned days without tracking food

👍 Expect to move past stage 4 in 2+ months depending on your specific goal.

STAGE 5: Nutrition Nirvana

Setting you up for flexibility and lasting results. 

• Transition from tracking to intuitive eating with the guidance of your coach.

• Avoid losing your results by understanding what and how to monitor yourself. 

• Explore future opportunities like dedicated muscle-building phases. 

• Use the knowledge you’ve gained to help others!

👍 Expect to graduate from stage 5 in 1-2 months!

HOW DO I START?

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