We Created a Template of the Exact Nutritional Framework We Use with all our Clients...

And We Will Show You How You Can Use This Framework For Yourself!

Listen, we know nutrition is one of the most difficult things to manage.

There are so many different diet plans out there.

There is also a ton of information out there on the internet and social media.

Everybody has their opinion. Most of the information given by one "professional" directly contradicts the other "professional".

If you’re reading this, you know that nutrition plays a huge role in living a healthy lifestyle.

Did you know it can also play a huge role in your recovery from injury?

Did you know it can also play a huge role in your recovery and improvements in your workouts?

Yes, the foods you eat can and will determine the effectiveness of your recovery and strength gain.

It can’t be ignored in this journey!

We spent years taking advanced nutrition training and certifications along with working with clients 1 on 1 to figure out what really works.

We have mapped out the framework we use to GET RESULTS!

This method is for those of you who want a plan to master your nutrition... once and for all. This is the framework that we use to get results with every single client.


We use a 3 phase system

| R3 


Reduce your inflammation with our anti inflammatory protocol to improve healing potential and lose fat mass


Maximizing the bodies recovery process and ability to build muscle with a personalized nutrition plan focusing on improving protein synthesis and hormonal health


Create a lasting plan for your nutrition to avoid reoccurrence of illness and injury

What you get from this resource

A structured framework to create your own nutritional program

Examples of easy, healthy meals

Methodology to track your intake and calculate your calorie expenditure

Easy to use daily nutrition sheet to keep you on track



Dr. Zach Smith


Dr. Zach Smith is a board certified and licensed doctor of physical therapy. Dr. Zach also holds a B.S. in Exercise Science.


Dr. Zach was a Division I full ride scholarship athlete at the University of New Mexico where he specialized in long and triple jump.

Through 7 years of schooling and over 10,000 hours of practice, and working with the highest level athletes, Dr. Zach has gained a vast knowledge of the human body.

This method is based on the belief that it is essential 

Dr. Zach also has the belief that we are all capable of more than we could imagine when provided the right information.

Mitch Harb


Mitch is a National Academy of Sports Medicine Certified Personal Trainer and Certified Nutrition Coach. Mitch also holds advanced certifications and training in fitness and nutrition.


Growing up as an athlete, Mitch has been a lifelong mover that has always been passionate about fitness.  It wasn't until a few year after college that he really found a love for nutrition.


Mitch comes from a business background and received a degree in business administration from Central Washington University.  After a few years of working in the corporate world, he noticed his health starting to rapidly decline.  


Having no energy, not making any progress in the gym, and overall just feeling bad all the time, he decided he needed to change.

Through thousands of hours of study and working with clients, dozens of courses and certifications, Mitch helped to develop the R3 | Optimize method for nutrition. 

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I would definitely recommend HIDEF SEATTLE. Both Zach and Mitch are super knowledgeable. If you are wanting to get in shape and be the healthiest you have ever been, they are the ones to go to. They can help you get back on track. I am so grateful for all of their help and guidance. Mitch is an awesome coach!!


I highly recommend Mitch as a client-focused, empathetic, and results-oriented personal trainer. Working with Mitch as a personal trainer has changed my view of working out! When Mitch and I first started working together, I had been feeling burnout from the number of workouts I was doing and the constant push for more. I felt depleted, and I wasn’t experiencing the physical or mental results I expected. And honestly, that didn’t work for my schedule anymore. In my first meeting with Mitch, he was focused on understanding my goals and the coaching style that would be most effective for me. Since then he has tailored every work out and interaction to push me to meet those goals while being my biggest supporter along the way. As a result, I cut back my number of work outs. I have more energy in all the cross training I love to do. I feel stronger than ever, and I am seeing my body change.


HIDEF SEATTLE is the real deal. I highly recommend Mitch and Zach as they are the trifecta of fitness in the Pacific NorthWest. They incorporate nutrition, fitness and functional rehab that is targeted to meet an individuals needs and goals. I've been working with Mitch for 6 months now and every session he brings a great deal of diversity to my workouts and consistently challenges and encourages me to push myself both physically and mentally. I appreciate you guys for continuing to inspire me in my fitness journey!

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