The Mountain Dog Nutrition Philosophy

A Complete Approach to Fueling Human Health

From 2014-2016, I worked as an online coach for John Meadows, aka the Mountain Dog. (RIP)

This was a formative time in my career, and John was one of my major intellectual mentors who became a real life mentor. Id been reading his articles for years already, and working for him was the greatest learning experience one could ask for.

John was ahead of his time, pioneering a full spectrum approach to health through nutrition that would be considered peaty, holistic, and bioenergetic today. He was “MAHA” before MAHA ever existed, and was surprisingly crunchy in how much he cared about food quality, sourcing, sustainability, and the nuances of micronutrients.

While he is probably better known for his training methods (which I will share in the future), it was his thinking around food that was most impressive to me.

Unlike many in bodybuilding where health is sacrificed for success, John took a different approach, and argued that metabolic health was critical to being a successful bodybuilder, and that ignoring this was a setup for disaster, both in the short and long term.

Part of this was born out of his own health challenges; John had a near death experience in 2005 that resulted in his entire large intestine being removed.

You can read about that here.

While I know there will be critics that point out he used PEDs and this is disqualifying, those people can GTFO.

Johns knowledge and body of work applied to everyone, regardless of PED usage, and it would be impossible to share MY nutrition philosophy without referencing his. John’s life may have ended too soon, but his work will live on forever.

Ive watched all of Johns videos, read all of his written programs and articles, and have many many pages of notes.

Over the course of this week, I am going to share all of this with you. Ive run everything through my personal AI, and my mission is to distill his philosophies down into the most actionable principles and strategies that you can apply to your training, nutrition, and life.

WHAT THIS ARTICLE COVERS

• Food Quality Over Everything-Real, whole foods as the foundation

• Individual Customization-No cookie-cutter approaches

• Metabolic Health Priority-Long-term health over rapid results

• Psychological Sustainability-Mental/emotional aspects of eating

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The Mountain Dog Philosophy for Nutrition

Johns approach to nutrition followed the same systematic thinking and practical wisdom that grounded his training methodology.

John was not dogmatic, and quite moderate in how he approached food. He didnt take a side in diet wars, and he didnt use hyperbole.

While he never used the term, his philosophy was Salutogenic; eat in a way that promotes HEALTH.

That meant real food, sustainability, and individual optimization over extreme measures and cookie-cutter approaches.

This philosophy emerged from years of personal experimentation, working with hundreds of clients, and understanding that nutrition was not just about achieving a physique goal on a single day, but supporting your life every day.

“Most people approach nutrition like it’s some kind of punishment,” John often observed.

“They think they have to suffer, eat foods they hate, and follow some extreme plan that makes them miserable. But the truth is, great nutrition should make you feel better, perform better, and look better, and you should be able to maintain it for years, not just weeks.”

This understanding led John to develop what I consider the most balanced and effective approach to nutrition Ive ever encountered.

Its a system that supports building an impressive physique while maintaining sanity, health, and enjoyment of food.

Core Principles of Mountain Dog Nutrition

Principle 1: Food Quality Over Everything

John believed that the foundation of any successful nutrition plan was food quality. Before worrying about macros, timing, or supplements, focus on eating real, whole foods.

The Food Quality Hierarchy:

1. Protein from whole food sources-chicken, turkey, fish, lean beef, eggs

2. Complex carbohydrates-rice, oats, potatoes, quinoa, fruits

3. Healthy fats-nuts, oils, avocado, fatty fish

4. Abundant vegetables-for micronutrients, fiber, and health

5. Minimal processed foods-only when they served a specific purpose

John favored buying organic and local as much as possible.

Theres nothing revolutionary about this obviously. You can always get pedantic about arguing over the food choice. But the principles are rock solid.

“You can’t out-supplement a bad diet,”

“If your nutrition foundation is built on processed junk, no amount of expensive supplements is going to fix that. Start with real food, then optimize from there.”

Principle 2: Individual Customization

Unlike many approaches that push a one-diet-for-all mentality, John’s philosophy was built around individual assessment and customization.

Individualization:

• Body type and metabolism-naturally lean vs. easily gaining fat

• Training goals-muscle gain, fat loss, performance

• Lifestyle factors-work schedule, family obligations, stress levels

• Food preferences-cultural background, personal tastes

• Digestive health-intolerances, gut health, nutrient absorption

• Medical history-previous dieting, metabolic health, medications

The practice of individualization has been lost today in the nutrition industry. Its ironic given that holistic thinking has increased, but genetic differences are ignored.

Bodybuilders were once considered dumb for believing in body phenotypes (meso, ecto, endo) and making diet decisions on this

But genetic testing shows these kinds of categories are REAL. You SHOULD eat in a way that suits your individual genetics and metabolism

“There’s no such thing as a perfect diet,” John explained. “There’s only the perfect diet for you, at this point in your life, with your goals and circumstances. My job isn’t to give you my diet, it’s to help you find yours.”

Principle 3: Metabolic Health Priority

Long before it became trendy, John prioritized metabolic health over rapid results. he was the first bodybuilder I knew who regularly got labwork done and monitored his internal health. He also had a qualitative list of health markers that he recommended every client pay attention

Metabolic Health Markers:

• Energy levels-consistent energy throughout the day

• Sleep quality-restful sleep and easy awakening

• Mood stability-avoiding extreme highs and lows

• Training performance-maintaining strength and intensity

• Digestive health-regular, comfortable digestion

• Hormone optimization -supporting natural hormone production

Principle 4: Psychological Sustainability

John recognized that the mental and emotional aspects of nutrition were just as important as the physical aspects. He built flexibility and enjoyment into every plan.

Psychological Strategies:

• Flexible meal planning-variety within structure

• Strategic refeeds-planned higher calorie days

• Social accommodation-working around life events

• Craving management-addressing psychological needs

• Progress celebration-acknowledging non-scale victories

• Stress mitigation-nutrition as stress reduction, not stress creation

“If your diet makes you miserable, you’re not going to stick to it,” John observed.

“And if you can’t stick to it, it doesn’t matter how ‘perfect’ it is on paper.”

The Mountain Dog Approach to Macronutrients

Protein: The Foundation

John viewed protein as the cornerstone of any physique-focused nutrition plan, his approach was results driven.

John’s Protein Strategy:

• Target: 1-1.5 grams per pound of body weight for most goals

• Sources: Variety of complete proteins throughout the day

• Timing: Protein at every meal, with emphasis around training

• Quality: Whole food sources prioritized over supplements

• Flexibility: Adjustments based on training demands and goals

Favorite Protein Sources:

• Chicken breast-lean, versatile, affordable

• 93/7 ground turkey-a different flavor profile break from chicken

• 90/10 Ground beef-higher fat but undeniably tasty

• Egg whites with whole eggs-complete amino profile

• Fish-naturally leaner than beef, even fattier types, easy to digest

• Whey protein-convenience and leucine content

• Greek yogurt-probiotics and casein

“Protein is the only macronutrient that’s truly essential for your physique goals,” John explained.

“You can manipulate carbs and fats based on preference and goals, but protein is non-negotiable.”

Carbohydrates: Performance Fuel

John knew that carbohydrates are essential to great workouts. Even during a diet, he never would pull out preworkout carbs. His approach was refreshingly balanced

John’s Carbohydrate Philosophy:

• Performance-based: Higher carbs for intense training phases

• Timing-conscious: Carbs around training for performance and recovery

• Source-specific: Whole food sources with good micronutrient profiles

• Flexible amounts: Adjusted based on goals, body type, and response

• Quality-focused: Nutrient-dense options prioritized

The Carbohydrate Hierarchy:

1. Oats-sustained energy, great for breakfast

2. Sweet potatoes-micronutrient dense, versatile

3. Jasmine rice-John’s personal favorite for taste and digestion

4. Fruits-micronutrients, fiber, natural sugars

5. Quinoa-complete protein, good fiber content

“Carbs aren’t the enemy, they’re a tool. If you’re training hard and want to perform well, carbohydrates are your friend. The key is choosing the right sources and amounts for your goals.”

Fats: Hormone Essentials

John knew that dietary fats as essential for hormone production, satiety, and overall health.

John’s Fat Strategy:

• Minimum threshold: Never below 0.3-0.4g per pound of body weight

• Source variety: Mix of saturated, monounsaturated, and polyunsaturated

• Timing consideration: Often kept lower around training

• Quality emphasis: Whole food sources over processed options

• Individual adjustment: Based on satiety needs and calorie targets

Preferred Fat Sources:

• Nuts and nut butters-convenience and taste

• Olive oil-cooking and salads

• Avocado-nutrients and fiber

• Fatty fish-omega-3 fatty acids

• Egg yolks-complete nutrition

• Coconut oil-stable for cooking

• Olive oil-for low heat cooking

Meal Timing and Frequency

John did not fast. Like every successful bodybuilder, he ate multiple meals a day. The multiple meals daily strategy is argued about constantly, but for building a great physique, it has overwhelming evidence. If you want to be strong and perform at the highest level, you need regular nutrient intake.

The Meadows Meal Framework

John’s General Structure:

• 3-5 meals per day - based on schedule and preference

• Protein at every meal - consistent amino acid availability

• Carbs around training - performance and recovery optimization

• Fats throughout the day - hormone support and satiety

• Vegetables at multiple meals - micronutrients and fiber

Sample John Meadows Meal Structure:

1. Breakfast: Protein + carbs + some fat

2. Pre-workout: Protein + carbs (if needed)

3. Post-workout: Protein + carbs

4. Lunch/Dinner: Protein + carbs + vegetables + fat

5. Evening: Protein + fat + vegetables (lower carb)

“The best meal timing is the one that fits your life and supports your training. I’m not going to tell someone to eat six meals a day if they can barely manage three. Work with your schedule, not against it.”

Pre and Post-Workout Nutrition

John paid particular attention to nutrition around training sessions, and this could be an article unto itself.

Pre workout, intraworkout, and post workout nutrition are game changers when you actually do them.

Pre-Workout Approach:

• Timing: 1-3 hours before training, depending on meal size

• Focus: Easily digestible carbs and moderate protein

• Goals: Stable blood sugar and available energy

• Individual: Adjusted based on tolerance and training time

Post-Workout Approach:

• Timing: Within 60-90 minutes post-training

• Focus: Protein for recovery, carbs for glycogen replenishment

• Goals: Optimize recovery and adaptation

• Practical: Could be a meal or shake, depending on circumstances

The Mountain Dog Approach to Different Goals

Muscle Building (Gaining) Phase

John’s approach to gaining was methodical and health-conscious.

Gaining Phase Strategy:

• Caloric surplus: 300-500 calories above maintenance

• Protein: 1.2-1.5g per pound of body weight

• Carbohydrates: Higher intake to fuel training (2-3g per pound)

• Fats: 0.4-0.6g per pound of body weight

• Rate of gain: 0.5-1 pound per week maximum

• Monitoring: Weekly weigh-ins, photos, performance tracking

John’s Gaining Philosophy: “The goal during a gaining phase isn’t to get as big as possible as fast as possible. It’s to gain quality muscle while minimizing fat gain and maintaining health. Slow and steady builds the physique you actually want.”

Fat Loss (Cutting) Phase

John’s cutting approach emphasized preserving muscle and maintaining metabolic health.

Cutting Phase Strategy:

• Caloric deficit: 300-500 calories below maintenance

• Protein: 1.2-1.6g per pound (higher to preserve muscle)

• Carbohydrates: Adjusted based on training demands and progress

• Fats: Minimum 0.3-0.4g per pound, adjusted as needed

• Rate of loss: 1-2 pounds per week maximum

• Refeed days: Strategic higher calorie days as needed

John’s Cutting Philosophy: “Cutting should make you lean, not miserable. If you’re losing strength, feeling terrible, and obsessing about food, you’re cutting too aggressively. Slow down, be patient, and do it right.”

Contest Preparation

For competitive bodybuilders, John’s approach was more precise but still health-conscious.

Contest Prep Principles:

• Longer prep periods: 16-24 weeks for most competitors

• Gradual adjustments: Small changes based on weekly progress

• Muscle preservation: High protein and intelligent training

• Metabolic monitoring: Adjusting based on response

• Psychological support: Managing the mental challenges

• Health priorities: Never compromising long-term health for short-term results

Hydration and Micronutrients

John emphasized that nutrition was about more than just macronutrients.

Hydration Strategy

John’s Water Approach:

• Baseline: 1 gallon per day minimum for active individuals

• Training days: Additional water around workouts

• Quality: Filtered water when possible

• Electrolytes: Salt and potassium attention during heavy training

• Monitoring: Urine color and frequency as indicators

Micronutrient Focus

Micronutrient Strategy:

• Food first: Micronutrients from whole foods prioritized

• Variety: Different colored vegetables and fruits

• Supplementation: Strategic, not comprehensive replacement

• Testing: Periodic blood work to identify deficiencies

• Individual needs: Adjusted based on training demands and health status

Supplementation Philosophy

John’s approach to supplements was conservative and evidence-based.

Tier 1: Foundation Supplements

John’s Core Recommendations:

1. High-quality multivitamin-insurance against deficiencies

2. Vitamin D3-especially for those with limited sun exposure

3. Omega-3 fatty acids-fish oil for inflammation and health

4. Magnesium-for sleep, recovery, and muscle function

Tier 2: Performance Supplements

Training-Specific Additions:

1. Whey protein powder - convenience and leucine content

2. Creatine monohydrate - proven performance and muscle benefits

3. Pre-workout - caffeine and citrulline for training enhancement

4. Intra and Post-workout carbs - dextrose or highly branched cyclic dextrin

Tier 3: Specialized Supplements

Goal-Specific Options:

• Fat loss phases: L-carnitine, green tea extract

• Gaining phases: Digestive enzymes, additional carbs

• Stress management: Ashwagandha, rhodiola

• Sleep optimization: Melatonin, glycine

“Supplements should supplement a good diet, not replace it. Get your nutrition foundation right first, then add supplements that serve a specific purpose.”

Practical Implementation Strategies

Meal Preparation and Planning

John was a strong advocate for meal preparation as a success strategy.

John’s Meal Prep Approach:

• Batch cooking: Prepare proteins and carbs in bulk

• Flexible combinations: Mix and match components

• Vegetable variety: Different vegetables throughout the week

• Convenience options: Healthy backup meals for busy times

• Time efficiency: 2-3 hours of prep for the week

Restaurant and Social Eating

John understood that nutrition plans needed to accommodate real life.

Social Eating Strategies:

• Menu research: Look up options ahead of time

• Flexible choices: Make the best available choice

• Portion awareness: Restaurant portions vs. home portions

• Don’t stress: One meal won’t ruin your progress

• Plan ahead: Adjust other meals if needed

Travel Nutrition

John traveled frequently and developed practical strategies.

Travel Approach:

• Protein powder: Easy insurance for adequate protein

• Airport options: Grilled chicken, salads, nuts

• Hotel strategies: Mini fridge utilization, local grocery stores

• Hydration focus: Extra attention during flights

• Flexibility: Do your best, don’t stress the rest

Troubleshooting Common Issues

Plateaus and Stalls

John’s approach to breaking through plateaus was systematic.

Plateau-Breaking Strategies:

1. Calorie cycling - alternating higher and lower days

2. Carb cycling - varying carbohydrate intake

3. Refeed days - strategic higher calorie days

4. Diet breaks - planned periods at maintenance calories

5. Exercise changes - modifying training stimulus

Digestive Issues

John paid close attention to gut health and digestion.

Digestive Optimization:

• Food elimination - identifying problematic foods

• Digestive enzymes - supporting breakdown and absorption

• Fiber management - gradual increases, adequate hydration

• Stress management - addressing stress-related digestive issues

• Professional help - working with healthcare providers when needed

Cravings and Adherence

John had practical strategies for managing cravings and maintaining adherence.

Adherence Strategies:

• Flexible options - multiple food choices within parameters

• Strategic treats - planned indulgences vs. uncontrolled binges

• Stress management - addressing emotional eating triggers

• Support systems - accountability and encouragement

• Progress focus - celebrating non-scale victories

The Psychology of Mountain Dog Nutrition

Relationship with Food

John emphasized developing a healthy relationship with food that could be maintained long-term.

Healthy Food Relationship Principles:

• Food as fuel - nutrition serves performance and health goals

• No forbidden foods - foods are tools, not moral choices

• Flexible perfectionism - 80% adherence beats 100% for two weeks

• Enjoyment inclusion - nutrition plans should include foods you enjoy

• Stress reduction - food choices shouldn’t create anxiety

Long-Term Perspective

John always kept the long-term picture in mind.

Long-Term Thinking:

• Health first - physique goals shouldn’t compromise health

• Sustainability - can you maintain this approach for years?

• Lifestyle integration - nutrition that fits your life

• Relationship preservation - don’t let diet ruin social connections

• Flexibility maintenance - ability to adapt as life changes

Special Considerations

Health Challenges

John worked with many clients who had health challenges that affected their nutrition.

Health-Conscious Adaptations:

• Insulin sensitivity - carb timing and type modifications

• Digestive issues - food selection and preparation adjustments

• Autoimmune conditions - anti-inflammatory food choices

• Hormonal imbalances - nutrition to support hormone optimization

• Medications - considering drug-nutrient interactions

Age-Related Considerations

John understood that nutrition needs changed with age.

Age-Specific Adjustments:

• Protein needs - potentially higher requirements as we age

• Micronutrient absorption - attention to B12, calcium, vitamin D

• Hydration awareness - decreased thirst sensation

• Digestive changes - adjusting for slower metabolism

• Recovery emphasis - nutrition to support longer recovery times

The Mountain Dog Legacy in Nutrition

John’s approach to nutrition influenced countless individuals to develop sustainable, healthy relationships with food while achieving impressive physique results.

Key Innovations Still Used Today:

• Health-first approach - metabolic health prioritized over rapid results

• Individual customization - no cookie-cutter approaches

• Psychological consideration - addressing mental/emotional aspects

• Flexibility emphasis - sustainable approaches over perfect adherence

• Real food focus - whole foods as the foundation

Philosophical Contributions:

• Nutrition as lifestyle - long-term approach over quick fixes

• Balance emphasis - physique goals with health and happiness

• Education focus - teaching principles, not just giving meal plans

• Practical application - real-world strategies for real people

• Sustainable practices - approaches that can be maintained for years

Implementing Mountain Dog Nutrition Principles

For those ready to implement John’s nutrition philosophy:

1. Start with Food Quality: Build your foundation on whole, nutrient-dense foods

2. Customize to Your Life: Make your nutrition fit your schedule and preferences

3. Prioritize Health: Never sacrifice long-term health for short-term results

4. Be Patient: Sustainable changes take time to implement and see results

5. Stay Flexible: Adapt your approach as your life and goals change

6. Focus on Habits: Build consistent habits rather than following perfect plans

7. Educate Yourself: Understand the principles so you can make informed decisions

8. Seek Support: Work with qualified professionals when needed

As John himself summarized:

“Great nutrition isn’t about following the perfect diet—it’s about developing a sustainable approach to fueling your body that supports your goals, your health, and your life. The best nutrition plan is the one you can stick to for years, not weeks. Focus on building habits that serve you long-term, and the physique results will follow.”

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This methodology represents John Meadows’ comprehensive approach to nutrition, emphasizing sustainable practices, individual customization, and long-term health over quick fixes. His systematic approach continues to guide serious individuals toward achieving their physique goals through intelligent, balanced nutrition practices that can be maintained for a lifetime.