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.)

Crash-diets slash more than fat - they gut your hard-earned muscle and send your metabolism into hibernation. In this punchy 12-minute opener, Luke tears up the crash-diet rulebook and dishes five evidence-backed fixes that let you drop fat without sacrificing the engine that keeps kilojoules burning round the clock.

What’s inside:

• Why muscle is metabolic gold (and how crash cuts pawn it off)
• Five levers to keep the fire lit - measured deficit, heavy lifts, protein priority, a creatine edge, and proper recovery

Screenshot the episode, tag @ProlificFitness.co, and Luke will DM you advice on getting your calories, macros and pace of weight loss correct so you can set a measured target this week.

At Prolific Fitness we’re on a mission to engineer life-changing body transformations. No fluff, no starvation - just stronger, fitter Kiwis keeping their engines roaring.