The All-or-Nothing Trap: Building a Nutrition Tool-Belt for Chaos-Proof Eating
EP 2 of The Change Room – 36 min

All-or-nothing dieting works… until life isn’t perfect. Luke unpacks why “100% or zero” torpedoes progress, how his own post-show rebound nearly wrecked him, and lays out a three-tier nutrition tool-belt that keeps fat-loss humming- even on hospital weeks, travel days, or chaos mode.

⏱️ Timestamps

• 00:00 Hook & show mission
• 01:00 Real-life “perfect-until-vacation” fails
• 02:05 Client hospital-week meltdown
• 03:15 Luke’s 5-month post-show binge
• 04:30 Why all-or-nothing thinking backfires
• 05:20 3-tier “routine / busy / chaos” nutrition model
• 06:20 Core rule: high-protein, high-veg, low-cal-density
• 08:45 Tier 1 tools – meal-prep & meal kits
• 11:55 Tier 2 tools – tracking, hand portions, 80/20, etc.
• 19:00 Tier 3 tools – supermarket combos, shakes, calorie banking
• 26:25 Behaviour fixes: if-then plans, environment design, self-compassion
• 30:55 Chaos-proof 5-point checklist
• 33:05 Listener challenge, next-ep tease, outro

🛠️ Key Resources
Reach out to us on Instagram @prolificfitness.co and we can send you any of the mentioned resources:
• Link to instructions for hand-portion approach
• Eating Out - New Zealand Restaurant Guide
• Calorie Density Guide

At Prolific Fitness, we engineer life-changing body transformations—no perfection required.

(This show is for education only; seek professional advice before starting any nutrition plan.)