After the Nutrition Challenge, Muscle, Alcohol & More Nutritionist Insights for Lasting Results
When we first put out the “12 Week Nutrition Challenge”, we HATED the term “challenge” and the idea that it’s only “12 weeks”. Both our lead nutritionist, Jennie Carolan, MS, and the rest of the APEX Team are here to help people build sustainable, lasting habits, not just a “12 week fix”. This is why we created the next group for everyone that completes the first 12 Week Nutrition Challenge so they could continue building on their nutrition foundation, their progress and work through another series of what life has in store. On this week’s call, Jennie shared some critical information that can keep clients from hitting their goals, but she had one message to start:
This is just the beginning.
Whether you’re in Tigard, Beaverton, Portland — or beyond — the nutrition tools that lead to success aren’t just about what happens in the first 12 weeks. They’re about building sustainable habits you can carry into every season of life. And the best part? You don’t need to live in Portland or even come into our gym to work with Jennie.
Our remote nutrition coaching is available to anyone — and it’s grounded in real science, real results, and real-life flexibility. Below are 6 key points that Jennie wanted to remind everyone of that are now over 18 weeks in – let us know which one(s) stand out the most to you!
1. Muscle Is Metabolic Gold
Muscle isn’t just for looks — it’s your body’s most metabolically active tissue.
- Muscle burns 3x more calories at rest than fat
- It supports joint health, longevity, and body composition
- It’s your best insurance policy during a fat loss phase
The more lean muscle you have, the higher your resting metabolic rate — meaning your body burns more calories, even at rest. This becomes especially important during a calorie deficit when preserving muscle is key to avoiding long-term metabolic slowdown.
“Recomposition — losing fat while building muscle — won’t always show up on the scale,” Jennie explains. “That’s why how your clothes fit and how strong you feel matter just as much.”
2. Strength Training + Protein = Long-Term Success
Looking for the magic combo? This is it:
- Lift 2–4x per week (we’re biased, but we love seeing you at APEX!)
- Eat 0.8–1g of protein per pound of body weight
- Prioritize recovery and consistency
Protein is the building block of muscle, and consistent resistance training tells your body to maintain and build it. Even during a calorie deficit, you can protect your lean mass by pairing strategic training with adequate protein intake.
Avoid crash diets or massive deficits. If it’s not sustainable, it’s not worth it. Slow and steady always wins the race. If you get a Resting Metabolic Rate Test or just decide to take a guess on your own at how many calories you should eat, going too low can be detrimental! This is why we added a One Time Macro Breakdown option for those that feel confident about their nutritional approach but just want the right number to work off of!
3. Alcohol: Know the Tradeoffs
Yes, you can still drink alcohol and reach your goals — but knowledge is power.
- Your body prioritizes burning alcohol over fat, slowing fat loss for hours
- Alcohol + high-fat meals = higher chance of fat storage
- Even a single drink can disrupt sleep and increase cravings
Alcohol isn’t inherently “bad,” but it does temporarily pause fat metabolism. Understanding how it impacts your progress helps you make more informed choices without feeling restricted.
This isn’t fear-based nutrition. It’s simply about awareness.
4. How to Enjoy Alcohol Without Derailing Progress
- Pre-log drinks and plan meals around them
- Opt for lower-calorie choices like wine or vodka/soda
- Eat lean protein and fiber-rich meals earlier in the day
- Hydrate well and don’t drink on an empty stomach
Jennie encourages clients to enjoy life — without losing sight of their goals. These simple strategies allow you to enjoy social events and happy hours without feeling like you’re falling off track.
“It’s not about saying no forever. It’s about learning when a ‘yes’ still fits within your plan.”
5. Track Trends, Not Just Weight
If the scale stresses you out — you’re not alone.
- Daily weight can fluctuate by 2–5 lbs
- Focus on weekly averages, progress photos, and how you feel
- Measurements and consistency matter more than one bad (or great) day
Your body weight is influenced by sleep, hydration, stress, hormones, and more. That’s why looking at the big picture provides a clearer, more encouraging snapshot of progress. It’s not about perfection — it’s about patterns.
Success isn’t always linear — but the trendline tells the truth.
Nutrition Help in Portland, Oregon — No Office Visit Required
Jennie works with clients across Portland, Beaverton, Tigard, and beyond — 100% online. If you’re looking for:
- Personalized nutrition coaching
- Fat loss support that preserves muscle
- Guidance for busy parents, professionals, or athletes
- Flexible accountability that meets you where you are
…then you’re in the right place. Our remote coaching program is built for real life and real people — no fad diets, no extreme rules, just science-backed support.
Frequently Asked Questions (FAQ)
- Can I work with Jennie if I don’t live in Portland?
Yes! Jennie works with clients entirely online — no in-person visits required. Whether you’re in Oregon or out of state, she can help. If you are near our facility in Tigard, Oregon, we do have additional support, services and discounts available for nutrition coaching clients. - How do I know if I need nutrition coaching?
If you’re struggling with energy, weight loss, tracking macros, or building sustainable habits — nutrition coaching can help put an end to the constant yo-yo dieting and “start again on Monday” attitude. - Is your nutrition plan just for fat loss?
Not at all. We help clients build muscle, improve performance, and feel more energized — whether weight loss is part of their goal or not. - Do you offer support for athletes or teens?
Yes! Jennie frequently works with parents of youth athletes to ensure proper fueling for growth and performance. - How do I track progress besides the scale?
Along with DEXA Scans for those that are in the Portland, Oregon area, we use measurements, photos, weekly averages, and how your clothes fit to paint a clearer picture of success. We also can use performance metrics such as, strength training achievements, cardio goals, and daily function. - Do you provide meal plans?
Instead of rigid meal plans, Jennie helps you approach your daily lifestyle with strategies that work. This includes building meals that fit your preferences, schedule, and goals — while still hitting your macro targets.
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