The CBG blueprint method, powering top CrossFit athletes like Sprague and Danielle Brandon, is the new ‘Diet’ you’ve never heard of

In the ever-evolving world of fitness and nutrition, one principle remains constant: consistency breeds growth.

This simple yet profound philosophy underpins Justin’s approach to health, performance, and sustainable change.

Whether you’re an elite CrossFit athlete or someone looking to improve their relationship with food, Justin’s program emphasizes the power of consistency, personalized coaching, and practical nutrition strategies.

From dissecting the sugar debate to exploring the nuances of tailored coaching, this article delves into the essentials of CBG’s methodology and its potential to revolutionize how we approach our health.

The Foundation of CBG: Why Consistency Matters

“Consistency breeds growth” originated from Justin’s commitment to making fitness and nutrition more accessible and sustainable. With his background as a competitive CrossFit athlete and coach, he knows firsthand the challenges of building habits that stick.

The slogan reflects a universal truth: sustainable progress comes from small, consistent actions over time. Whether it’s committing to a weekly workout routine or making mindful food choices, staying consistent allows individuals to build momentum and achieve long-term success.

Sugar vs. Calories: What’s the Real Culprit?

One of the most polarizing topics in nutrition is sugar’s role in obesity and chronic disease. Justin approaches this topic with a balanced perspective: it’s not sugar alone but overall calorie intake that drives weight gain and related health issues.

“Sugar gets a bad rap because it’s often found in highly processed, calorie-dense foods,” Justin explains. “But blaming sugar alone ignores the bigger picture—calories are what ultimately determine weight changes.”

He argues that moderation and context are key. While it’s essential to limit added sugars and prioritize nutrient-dense foods, complete elimination isn’t always necessary or realistic. For instance, elite athletes with high energy demands might include fast-digesting carbs like sugar for quick fuel during competitions, a strategy less relevant for general gym-goers.

The CBG Approach: Practical, Personalized Nutrition

CBG’s nutrition coaching revolves around a program called The Intrinsic Diet. Unlike traditional plans that rely on tracking macros or following rigid rules, this method focuses on:

• Portion control: Clients learn how to balance meals to align with their goals.
• Food quality: Prioritizing nutrient-dense options while allowing for flexibility.
• Sustainability: No reliance on apps or calculators, making it a long-term solution.

“We recognize that counting macros or following extreme diets isn’t feasible for most people,” Justin explains. “The Intrinsic Diet is about creating a practical, flexible approach that fits into everyday life while delivering results.”

Understanding Intrinsic Nutrition

Intrinsic nutrition refers to the nutrients inherently present within whole foods, such as fruits, vegetables, grains, and dairy products. These naturally occurring nutrients include vitamins, minerals, fiber, and natural sugars, all of which are essential for maintaining health and supporting bodily functions.

Intrinsic vs. Extrinsic Sugars

A key aspect of intrinsic nutrition is the presence of intrinsic sugars—those naturally found within the cellular structure of whole foods, like fructose in fruits and lactose in dairy. In contrast, extrinsic sugars are added to foods during processing or preparation, such as table sugar incorporated into desserts or sweetened beverages. Consuming intrinsic sugars is generally associated with better health outcomes because they come with additional nutrients and fiber, which aid in digestion and provide sustained energy. On the other hand, extrinsic sugars can contribute to health issues like obesity and dental problems when consumed in excess.

Health Benefits of Intrinsic Nutrition

Emphasizing intrinsic nutrition by consuming whole, unprocessed foods offers several health advantages:

• Nutrient Density: Whole foods are rich in essential vitamins and minerals necessary for various bodily functions, including immune support and energy production.
• Dietary Fiber: Intrinsic nutrition provides dietary fiber, which promotes healthy digestion, aids in maintaining stable blood sugar levels, and supports cardiovascular health.
• Reduced Risk of Chronic Diseases: Diets high in whole foods and low in added sugars are linked to a decreased risk of chronic conditions such as heart disease, type 2 diabetes, and certain cancers.

Incorporating Intrinsic Nutrition into Your Diet

To enhance intrinsic nutrition in your daily meals, consider the following strategies:

• Choose Whole Fruits and Vegetables: Opt for fresh produce over juices or processed snacks to maximize nutrient intake and benefit from natural fibers.
• Select Whole Grains: Incorporate whole grains like brown rice, quinoa, and whole wheat bread instead of refined grains to increase fiber and nutrient consumption.
• Limit Processed Foods: Reduce the intake of foods with added sugars and preservatives, focusing instead on natural, unprocessed options.
• Read Labels Carefully: Be mindful of hidden extrinsic sugars in packaged foods by checking ingredient lists and nutritional information.

By prioritizing intrinsic nutrition, you can support overall health, maintain energy levels, and reduce the risk of developing chronic diseases.

Nutrition for Athletes vs. Everyday Fitness Enthusiasts

CBG acknowledges that not all nutrition plans are created equal. An elite CrossFit athlete has different needs than someone starting their fitness journey.

For competitive athletes, Justin emphasizes the importance of nutritional periodization. During off-seasons, they focus on food quality, injury prevention, and overall health. As training intensity ramps up, they incorporate higher-calorie, quick-digesting foods like simple carbs to fuel performance.

In contrast, general population clients prioritize portion control, high-protein meals, and gradual habit changes to achieve fat loss or body recomposition.

“Both groups benefit from the same principles—consistency, nutrient-dense foods, and avoiding extremes—but their strategies differ based on their goals and activity levels,” Justin says.

Breaking Down Nutrition Myths

A major focus of Justin’s work is debunking common nutrition myths. For example:

• Myth: Sugar is the sole cause of obesity.
  • Fact: Obesity stems from consuming more calories than your body needs, regardless of the source. However, sugar-laden processed foods can make overeating easier due to their low satiety and high palatability.
• Myth: You must track every calorie to lose weight.
  • Fact: While calorie awareness is crucial, The Intrinsic Diet offers a more intuitive approach by teaching portion control and meal balance.
• Myth: All processed foods are bad.
  • Fact: Not all processed foods are created equal. For example, minimally processed items like Greek yogurt can still be nutrient-dense and beneficial.

Building a Sustainable Nutrition Plan

Justin’s program centers on empowerment and practicality. Instead of focusing on what clients can’t eat, it encourages them to:

• Add more protein to their meals.
• Incorporate whole, nutrient-dense foods.
• Stay consistent, even when life gets hectic.

“We don’t demonize foods or create unnecessary restrictions,” Justin emphasizes. “It’s about meeting clients where they are and helping them build habits they can sustain for life.”

Final Thoughts

The journey to better health and fitness starts with small, consistent actions. Whether it’s incorporating more protein, reducing added sugars, or simply showing up to the gym, progress is built over time.

Through programs like The Intrinsic Diet and 1:1 coaching, Justin and the CBG team aim to make fitness and nutrition accessible for everyone, from CrossFit competitors to everyday individuals.

For those ready to take the next step, CBG offers a free community and personalized coaching to help you reach your goals—consistently.