Best Ways To Optimize Your Nutrition for Size and Strength w/ NFL Strength Coach Jon Heck

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Strength and Conditioning Coach Dane Miller sits down with former NFL/D1 Strength Coach Jon Heck to discuss nutrition necessities for athletes.

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0:00 – Intro: Periodized Nutrition for Athletes & Gen Pop 1:15 – Why Early Offseason Is Best for Body Composition 2:40 – Offseason Nutrition for Football Players (Gain vs Cut) 5:14 – Carb Cycling: Fuel Training Without Getting Fat 6:23 – In-Season Nutrition: Performance, Recovery & Digestion

7:55 – How Coaches Decide If an Athlete Is “Too Fat” or Undersized 10:49 – Recomping Athletes: Lose Fat While Getting Stronger 13:09 – Diet Slowly: Why Crash Diets Kill Performance

15:25 – Do Lift Numbers Actually Matter for On-Field Performance? 18:08 – Why Strong in the Weight Room ≠ Good Athlete

19:20 – Calories & Macros: Daily vs Weekly Nutrition Planning 21:24 – “Kill It, Pick It, Grow It” Nutrition Framework 23:50 – Training Day vs Non-Training Day Nutrition

27:02 – Intra-Workout Nutrition: Carbs, Electrolytes & Aminos 30:05 – Why Insulin & Carbs Matter During Training 33:12 – Potassium: The Most Underrated Performance Mineral

37:47 – Fixing Digestion & Gut Health for Athletes 42:29 – Fiber, Fermented Foods & Gut-Brain Health

47:10 – Macros Made Simple: Protein, Carbs & Fat Ratios 49:03 – The Anti-Carb Myth (Why Cutting Carbs Backfires)

54:22 – Diet Trends, Detoxes & Nutrition Cult Mentality

58:04 – GLP-1 Drugs, Bodybuilding & Performance 1:03:39 – PEDs: Strongman vs Bodybuilding Drug Use 1:13:10 – “Safer” PED Choices & Long-Term Health Risks

1:17:56 – Final Takeaways + Where to Find John Heck