Vive Nutrition Radio

In this episode, Andres sat down with Katie Bramlett, the founder of WeShape, a revolutionary fitness company that prioritizes self-acceptance and self-love over body transformation goals. They delve into Katie's personal journey in the fitness industry and the challenges she faced aligning her values with industry norms. They discuss the importance of self-acceptance, challenging toxic beliefs related to exercise, and cultivating a strong internal connection to guide choices. Tune in to discover a refreshing perspective on fitness and learn how to embark on a journey towards self-love and self-acceptance.   The Cliffs Notes: [0:00] Introduction and Katie's journey in the fitness industry [9:43] The mission of WeShape: Redefining exercise and promoting self-acceptance [19:00] How WeShape helps people make positive shifts in their lives [28:26] Exploring the pillars of the WeShape fitness program [38:41] Embracing infinite possibilities and staying true to one's own truths [48:11] Special offer for listeners, details on We Shape, and podcast review encouragement   About Katie Katie Bramlett started WeShape with the intention of advocating for women to stop focusing on the number on the scale and instead put their energy and efforts towards a more meaningful intention such as movement, rest, and a deeper connection with self. Her entire company and product is rooted in intention, movement, community, and beliefs. Katie has a passion for bringing awareness to the toxic expectations placed on women in the fitness industry, as well as the often overshadowed, yet pivotal roles women play in business and entrepreneurship.   TO CONNECT WITH KATIE WeShape Website: https://www.weshape.com/ Instagram: https://www.instagram.com/weshape.wellness/ Facebook: https://www.facebook.com/WeShape/ TikTok: https://www.tiktok.com/@weshape   TO CONNECT WITH ME  On Instagram: www.instagram.com/andresayesta On TikTok: https://vm.tiktok.com/tLLoyS/ On Youtube www.youtube.com/c/andresayesta Podcast IG page: www.instagram.com/planos_nutrition On Facebook: https://www.facebook.com/planosnutrition   FREE RESOURCES To download my Macro Counting Guide https://www.planosnutrition.co/free-macro-guide To download my Macro-Friendly Meal Planning Guide https://www.planosnutrition.co/freemealplanguide   TO JOIN OUR PRIVATE FACEBOOK COMMUNITY  Not Another Diet Community: https://www.facebook.com/groups/notanotherdietcommunity   FOR NUTRITION COACHING Apply here at https://planosnutrition.com/application  

Welcome to another episode of The Nutrition Blueprint Podcast, hosted by registered dietitian Andres Ayesta. In this episode, Andres is joined by Dr. Adrian Chavez, a renowned nutrition expert with a PhD in Nutrition and Health Promotion. With over a decade of experience, Adrian is a teacher, coach, and host of The Nutrition Science Podcast. He is dedicated to breaking down myths and providing evidence-based content to help people focus on the basics of nutrition. Get ready for an engaging conversation packed with valuable insights and practical tips.   Key Moments [0:02] Introduction to Adrian's journey into nutrition and his passion for the field. [5:20] Discussing the need for better integration of nutrition services in healthcare and Adrian's goal to create a business that provides evidence-based information and training for dietitians. [11:06] Exploring the challenges of translating scientific information into practical advice and the dangers of following influencers who promote sensational and potentially harmful diets. [21:47] Addressing the dangers of the Medical Medium's protocols and the problematic marketing tactics used in the nutrition industry. [31:47] Strategies for competing with big marketing campaigns and the importance of providing value without causing fear or confusion. [37:28] Debunking the top five myths about biohacking [42:47] Dispelling common nutrition myths, such as the belief that seed oils are bad, gluten causes inflammation, soy is harmful, and organic produce is significantly more nutritious. [52:40] Exploring various nutrition and health myths, including the idea that organic food is always healthier and the obsession with glucose monitors. Emphasizing the importance of simple lifestyle habits like sleep and movement. [1:02:58] Adrian recommends a nutrition book, promotes his podcast, and shares information about his coaching program and courses.   Join Andres Ayesta and Dr. Adrian Chavez on The Nutrition Blueprint Podcast as they debunk nutrition myths, address misleading information, and promote evidence-based health. Gain valuable insights into the world of nutrition and learn how to prioritize evidence-based practices in your own life. Don't forget to follow Dr. Adrian Chavez on social media @Dr.Adrian.Chavez and check out The Nutrition Science Podcast for more evidence-based content.   TO CONNECT WITH ADRIAN Website: https://www.dradrianchavez.com/ Instagram: @dr.adrian.chavez Podcast: The Nutrition Science Podcast   TO CONNECT WITH ME  On Instagram: www.instagram.com/andresayesta On TikTok: https://vm.tiktok.com/tLLoyS/ On Youtube www.youtube.com/c/andresayesta Podcast IG page: www.instagram.com/planos_nutrition On Facebook: https://www.facebook.com/planosnutrition   FREE RESOURCES To download my Macro Counting Guide https://www.planosnutrition.co/free-macro-guide To download my Macro-Friendly Meal Planning Guide https://www.planosnutrition.co/freemealplanguide   TO JOIN OUR PRIVATE FACEBOOK COMMUNITY  Not Another Diet Community: https://www.facebook.com/groups/notanotherdietcommunity   FOR NUTRITION COACHING Apply here at https://planosnutrition.com/application

Andres was away for this week's episode, so Mackenzie and Coach Ceci sat down for a conversation on practical strategies to improve your health and lifestyle when you're working from home. Working remotely has a unique set of advantages and challenges when it comes to your health. We discussed creating a work environment that optimizes productivity, setting boundaries, meal prep tips, how to overcome constant snacking throughout the day, and how to fit movement into your schedule. Ceci also gave a motivational pep talk on working towards health and weight loss goals that everyone needs to hear!   CONNECT WITH CECI Instagram: https://www.instagram.com/cecigonzalezdc/   TO CONNECT WITH ANDRES On Instagram: www.instagram.com/andresayesta On TikTok: https://vm.tiktok.com/tLLoyS/ On Youtube www.youtube.com/c/andresayesta Podcast IG page: www.instagram.com/planos_nutrition On Facebook: https://www.facebook.com/planosnutrition   FREE RESOURCES To download my Macro Counting Guide https://www.planosnutrition.co/free-macro-guide To download my Macro-Friendly Meal Planning Guide https://www.planosnutrition.co/freemealplanguide   TO JOIN OUR PRIVATE FACEBOOK COMMUNITY  Not Another Diet Community: https://www.facebook.com/groups/notanotherdietcommunity   FOR NUTRITION COACHING Apply here at https://planosnutrition.com/application

In this episode, we discussed the importance of nutrition for career performance and explained some of the biggest nutrition challenges that professionals and parents face. We dove into the link between nutrition and energy levels and shared strategies you can use to boost your energy each day. Finally, we covered practical tips for meal planning and preparation when you have a busy schedule. Tune in to learn actionable steps to optimize your nutrition and achieve your career goals!   TO CONNECT WITH ME  On Instagram: www.instagram.com/andresayesta On TikTok: https://vm.tiktok.com/tLLoyS/ On Youtube www.youtube.com/c/andresayesta Podcast IG page: www.instagram.com/planos_nutrition On Facebook: https://www.facebook.com/planosnutrition   FREE RESOURCES To download my Macro Counting Guide https://www.planosnutrition.co/free-macro-guide To download my Macro-Friendly Meal Planning Guide https://www.planosnutrition.co/freemealplanguide   TO JOIN OUR PRIVATE FACEBOOK COMMUNITY  Not Another Diet Community: https://www.facebook.com/groups/notanotherdietcommunity   FOR NUTRITION COACHING Apply here at https://planosnutrition.com/application

In this episode, we kicked off our new monthly "rapid fire" series, where we tackle important nutrition concepts and provide actionable tips in 15 minutes or less. Today, we covered five common macro counting mistakes people make that keep them stuck. For each mistake, we explained how to fix the problem immediately, so you can start seeing more progress!   TO CONNECT WITH ME  On Instagram: www.instagram.com/andresayesta On TikTok: https://vm.tiktok.com/tLLoyS/ On Youtube www.youtube.com/c/andresayesta Podcast IG page: www.instagram.com/planos_nutrition On Facebook: https://www.facebook.com/planosnutrition   FREE RESOURCES To download my Macro Counting Guide https://www.planosnutrition.co/free-macro-guide To download my Macro-Friendly Meal Planning Guide https://www.planosnutrition.co/freemealplanguide   TO JOIN OUR PRIVATE FACEBOOK COMMUNITY  Not Another Diet Community: https://www.facebook.com/groups/notanotherdietcommunity   FOR NUTRITION COACHING Apply here at https://planosnutrition.com/application

In this episode, Ceci, Andres, and Mackenzie share case studies of clients who achieved their goals through the Nutrition Blueprint Method program. They discuss the clients' starting point when coming into the program, how they started their journey, the changes they made that led to weight loss, and the results they achieved.   The Cliffs Notes 0:00 - Introduction to the episode and the upcoming free masterclass on mastering macros 5:29 - Case study of client Andrea and how Coach Ceci helped her manage her hunger cues, simplify her diet, negotiate with herself, and find enjoyable ways to exercise. 11:22 - Discussion of the challenges and progress of Andrea in terms of healing her relationship with food, understanding her caloric needs, and breaking through all-or-nothing thinking 21:31 - Discussion of Nicki's weight loss journey and how Andres worked on her mindset and stress management, leading to a 15-18 pound weight loss in 12 weeks 37:10 - Case study of client Gil and how Coach Ceci helped him transform his lifestyle and identity, breaking through limiting beliefs and developing intuition with his tracking 42:17 - Discussion of the importance of addressing the root cause of weight gain and working on more than just diet to achieve sustainable results 52:28 - Reminder to sign up for Mastering Your Macros.   Sign up for the Masterclass: https://www.planosnutrition.co/masterclassmacros   TO CONNECT WITH ME  On Instagram: www.instagram.com/andresayesta On TikTok: https://vm.tiktok.com/tLLoyS/ On Youtube www.youtube.com/c/andresayesta Podcast IG page: www.instagram.com/planos_nutrition On Facebook: https://www.facebook.com/planosnutrition   FREE RESOURCES To download my Macro Counting Guide https://www.planosnutrition.co/free-macro-guide To download my Macro-Friendly Meal Planning Guide https://www.planosnutrition.co/freemealplanguide   TO JOIN OUR PRIVATE FACEBOOK COMMUNITY  Not Another Diet Community: https://www.facebook.com/groups/notanotherdietcommunity   FOR NUTRITION COACHING Apply here at https://planosnutrition.com/application

Join us for the latest Chit Chat series episode on the Nutrition Blueprint Podcast, where dietitians Andres, Tony, and Dezi discuss the challenges of parenthood, the growing market of functional beverages, and the potential of AI in nutrition. In this insightful conversation, they dive into the world of Oli Pop, Poppy, and other health-centric beverages, exploring their benefits and drawbacks as alternatives to regular soda. The trio also shares their thoughts on fostering a healthy relationship with desserts in the household and the role of AI in nutrition coaching. Don't miss this engaging episode that covers a wide range of topics, from parenting to technology in the health and nutrition industry. Tune in now to be part of the conversation!   The Cliff Notes [0:00] Introduction and personal updates, including the joys and challenges of new parenthood and the importance of self-care. [10:55] The rise of expensive functional beverages and the popularity of mocktails. [16:22] A closer look at Olipop and Poppi, their health claims, and whether they're a good alternative to regular soda. [22:02] Defining "functional beverage" and discussing the marketing tactics used by companies like Olipop. [27:29] The functional beverage market: potential benefits, drawbacks, and marketing strategies. [32:27] How to incorporate desserts in the household without creating sugar addiction or using them as a reward. [37:30] Food, parenting, and the potential role of AI in nutrition, including the concept of Chat GPT. [43:03] The future of AI in health and nutrition: benefits, challenges, and the importance of human connection. [53:21] The potential of AI in nutrition, and the return of the Chichachat series.   CONNECT WITH TONY On Instagram: https://www.instagram.com/coach_tonycastillo/ On TikTok: https://www.tiktok.com/@tonycastillonutrition Website: https://nutritionfp.com/   CONNECT WITH DEZI On Instagram: https://www.instagram.com/deziabeyta/ TikTok: https://www.tiktok.com/@highperformancementor Website: https://thedeziabeyta.com/ Podcast: https://thedeziabeyta.com/podcast     TO CONNECT WITH ME    On Instagram: www.instagram.com/andresayesta On TikTok: https://vm.tiktok.com/tLLoyS/ On Youtube www.youtube.com/c/andresayesta Podcast IG page: www.instagram.com/planos_nutrition On Facebook: https://www.facebook.com/planosnutrition Our Facebook Community: https://www.facebook.com/groups/1934943366627043/?ref=bookmarks     FREE RESOURCES To download my Macro Counting Guide tap here  To download my Macro friendly meal planning guide tap here   TO JOIN OUR PRIVATE FACEBOOK COMMUNITY  Planos Nutrition Club - tap here   FOR NUTRITION COACHING Apply here at https://planosnutrition.com/application

In this episode, I was joined by dietitian Brooke Boskovich to discuss strategies for optimizing your fertility through your nutrition and lifestyle. Brooke provided recommendations for foods and supplements to support fertility for both men and women. We also discussed the connection between gut health and fertility, and tips for improving gut health. Despite much of the focus being on women when it comes to fertility, there are also many considerations for men that were covered in this episode.   The Cliff's Notes How Brooke's own health journey led her to working as a fertility dietitian The importance of prenatal nutrition Suggested prenatal supplements Foods to add to your diet to promote fertility The impact of hormonal contraceptives on fertility Are there certain foods that need to be eliminated to help conceive? The impacts of blood sugar on stress levels and fertility How important is your partner's nutrition when you're trying to conceive? The connection between gut health and fertility Tips for improving gut health Important nutrients for men for sperm health How to work with Brooke   Prenatal supplements Brooke recommended: Full Well Fertility Needed     TO CONNECT WITH BROOKE Instagram: @the.fertility.dietitian Website: www.thefertilitydietitian.health Free Resources: https://www.thefertilitydietitian.health/resources   TO CONNECT WITH ME  On Instagram: www.instagram.com/andresayesta On TikTok: https://vm.tiktok.com/tLLoyS/ On Youtube www.youtube.com/c/andresayesta Podcast IG page: www.instagram.com/planos_nutrition On Facebook: https://www.facebook.com/planosnutrition   FREE RESOURCES To download my Macro Counting Guide https://www.planosnutrition.co/free-macro-guide To download my Macro-Friendly Meal Planning Guide https://www.planosnutrition.co/freemealplanguide   TO JOIN OUR PRIVATE FACEBOOK COMMUNITY  Not Another Diet Community: https://www.facebook.com/groups/notanotherdietcommunity   FOR NUTRITION COACHING Apply here at https://planosnutrition.com/application

In this episode, Andres shared an update on what life has been like since the birth of his son. We talked about how he's prioritizing health and fitness as he adjusts to being a dad, some easy meal ideas for busy people, and advice for new parents who are trying to stay healthy when they're not getting enough sleep.   TO CONNECT WITH ME  On Instagram: www.instagram.com/andresayesta On TikTok: https://vm.tiktok.com/tLLoyS/ On Youtube www.youtube.com/c/andresayesta Podcast IG page: www.instagram.com/planos_nutrition On Facebook: https://www.facebook.com/planosnutrition   FREE RESOURCES To download my Macro Counting Guide https://www.planosnutrition.co/free-macro-guide To download my Macro-Friendly Meal Planning Guide https://www.planosnutrition.co/freemealplanguide   TO JOIN OUR PRIVATE FACEBOOK COMMUNITY  Not Another Diet Community: https://www.facebook.com/groups/notanotherdietcommunity   FOR NUTRITION COACHING Apply here at https://planosnutrition.com/application

Dr. Sean Pastuch is a chiropractor who founded Active Life to create opportunities for people to live active, fulfilling lives. He recognized that the fitness industry is great for people who are already healthy, and the healthcare industry is great at helping people who are sick, but there is a huge group who live between healthy and sick. I invited Sean to join me on the podcast to talk about his approach to fitness, which he calls "practical fitness". He explains how to incorporate practical fitness into your current fitness routine and discusses the benefits of training for longevity and health, rather than for aesthetics.   The Cliff Notes Sean's career journey What is Active Life and how is different from what others in the fitness industry are doing? Practical fitness vs. functional fitness How to incorporate practical fitness into your life Training for longevity and health compared with training for aesthetics   About Sean Dr. Sean Pastuch founded Active Life as a solution to the problems he experienced over a decade and a half of clinical practice and personal training experience. Sean started his career at the very bottom of the fitness industry cleaning mirrors and organizing equipment at a privately owned bodybuilding gym and worked his way up to being a top performer for the world recognized Equinox Fitness Clubs. He went on to earn a doctorate of Chiropractic and spent almost ten years in clinical practice. He has put the skills he developed through his unique life experience to create an industry shifting system that evolves fitness to function as healthcare in an inspiring, profitable way. Active Life has helped over 100 boutique gyms to generate personal training revenues that exceed their entire group membership revenue in an industry where personal training did not even exist prior to Active Life's arrival. They have supported big box health clubs from pre launch to maturity, ensuring the personal training department was hired, developed, and incentivized in such a way that staff churn was negligible as was management burden. They have helped established big box health clubs to transform personal training departments from thorn in ownership's side to industry leading departments that lead to the owners of the gym speaking at international conferences on the value of personal training and how to build it. If you are looking for cultural change to the personal training department at your club to turn it into the pride of the gym, look no further than Dr. Sean and Active Life.   TO CONNECT WITH SEAN LinkedIn: linkedin.com/in/sean-pastuch-02ba88109 Instagram: @drseanpastuch Newsletter: https://emailwithdrsean.ck.page/getit   TO CONNECT WITH ME  On Instagram: www.instagram.com/andresayesta On TikTok: https://vm.tiktok.com/tLLoyS/ On Youtube www.youtube.com/c/andresayesta Podcast IG page: www.instagram.com/planos_nutrition On Facebook: https://www.facebook.com/planosnutrition   FREE RESOURCES To download my Macro Counting Guide https://www.planosnutrition.co/free-macro-guide To download my Macro-Friendly Meal Planning Guide https://www.planosnutrition.co/freemealplanguide   TO JOIN OUR PRIVATE FACEBOOK COMMUNITY  Not Another Diet Community: https://www.facebook.com/groups/notanotherdietcommunity   FOR NUTRITION COACHING Apply here at https://planosnutrition.com/application  

Grocery prices are through the roof right now, but we've got you covered! In this episode, we break down all our best tips for saving money while grocery shopping. We also broke down the pros and cons of using grocery delivery apps, and covered three things you should NOT do if you're trying to shop on a budget.   TO CONNECT WITH ME  On Instagram: www.instagram.com/andresayesta On TikTok: https://vm.tiktok.com/tLLoyS/ On Youtube www.youtube.com/c/andresayesta Podcast IG page: www.instagram.com/planos_nutrition On Facebook: https://www.facebook.com/planosnutrition   FREE RESOURCES To download my Macro Counting Guide https://www.planosnutrition.co/free-macro-guide To download my Macro-Friendly Meal Planning Guide https://www.planosnutrition.co/freemealplanguide   TO JOIN OUR PRIVATE FACEBOOK COMMUNITY  Not Another Diet Community: https://www.facebook.com/groups/notanotherdietcommunity   FOR NUTRITION COACHING Apply here at https://planosnutrition.com/application

In today's episode, I sat down for a conversation with registered dietitian Jessica Isaacs, who works full time as a dietitian in the NBA. We talked about her job working for the LA Clippers, and how she helps the athletes fuel for peak performance. We covered supplements (which ones are actually beneficial) and busted some sports nutrition myths. Jessica also explained what everyday athletes and fitness enthusiasts can learn from professional athletes when it comes to nutrition.   About Jessica Jessica Isaacs is a Los Angeles-based Registered Dietitian and Board Certified Specialist in Sports Dietetics. She has an eclectic career, working as a full-time dietitian in the NBA, nutrition education content creator, speaker, and operates a private practice working with competitive athletes.    Jessica's professional career as a sports dietitian began at Kobe Bryant's MAMBA Sports Academy, where she worked with athletes from youth to professional level in a variety of sports. From MAMBA, Jessica served as the Performance Dietitian for UCLA Men's and Women's Basketball and is currently the Lead Sports Dietitian for the LA Clippers.   Jessica uses her social media to share performance nutrition education in an entertaining and engaging way, to debunk nutrition misinformation, and to disrupt diet culture.   TO CONNECT WITH JESSICA Website: www.jessicathesportsrd.com Instagram: www.instagram.com/jessicathesportsrd/ Facebook: www.facebook.com/jessicathesportsrd Amazon Shop: www.amazon.com/shop/jessicathesportsrd LinkedIn: www.linkedin.com/in/isaacsjessica   TO CONNECT WITH ME  On Instagram: www.instagram.com/andresayesta On TikTok: https://vm.tiktok.com/tLLoyS/ On Youtube www.youtube.com/c/andresayesta Podcast IG page: www.instagram.com/planos_nutrition On Facebook: https://www.facebook.com/planosnutrition   FREE RESOURCES To download my Macro Counting Guide https://www.planosnutrition.co/free-macro-guide To download my Macro-Friendly Meal Planning Guide https://www.planosnutrition.co/freemealplanguide   TO JOIN OUR PRIVATE FACEBOOK COMMUNITY  Not Another Diet Community: https://www.facebook.com/groups/notanotherdietcommunity   FOR NUTRITION COACHING Apply here at https://planosnutrition.com/application

In today's episode, we discussed the 5 habits you need to master if you want to lose weight consistently and sustainably - without gaining at back. We discussed strategies for feeling fuller for longer, finding time for your health, and the most important mindset shift for fat loss results. These 5 habits uncomplicate the process of fat loss and give you a clear, step-by-step strategy to start seeing progress.   TO CONNECT WITH ME  On Instagram: www.instagram.com/andresayesta On TikTok: https://vm.tiktok.com/tLLoyS/ On Youtube www.youtube.com/c/andresayesta Podcast IG page: www.instagram.com/planos_nutrition On Facebook: https://www.facebook.com/planosnutrition   FREE RESOURCES To download my Macro Counting Guide https://www.planosnutrition.co/free-macro-guide To download my Macro-Friendly Meal Planning Guide https://www.planosnutrition.co/freemealplanguide   TO JOIN OUR PRIVATE FACEBOOK COMMUNITY  Not Another Diet Community: https://www.facebook.com/groups/notanotherdietcommunity   FOR NUTRITION COACHING Apply here at https://planosnutrition.com/application

Today I sat down with Emily Nichols for a conversation on healthy habits and self-care strategies to help moms thrive. Emily explained why women need to do habits differently, what habits are important to prioritize, and how to reset your habits if you feel like you've fallen off track.   The Cliff Notes Emily's story of leaving a corporate job to become a coach Why women need to do habits differently The importance of habit tracking Top habits to focus on Ways to reset habits through the seasons with Emily's 5-Step Process   About Emily Emily Nichols is the host of Self Transformed—a top 1.5% podcast that helps working moms and entrepreneurs habit hack their health in less time, guilt free.   From her own struggles, Emily finally found the solutions to feeling empowered, confident, & how to live a healthy lifestyle that doesn't feel hard or like another thing on your to do list through the power of HABIT HACKING!   Emily is now on a mission to redefine what self care really means and equip other women with these sustainable habit hacks to help transform your life from the inside out and start putting yourself first without the guilt through the podcast, her programs, tools from the Transformation Shop and the Hacking Hacking Society,    Emily is also a wife, #boymom, Certified Personal Trainer, Orangetheory Coach, Behavior Change Specialist, Whole30 Coach, & Taco Tuesday Enthusiast.   TO CONNECT WITH EMILY Website: http://www.emily-nichols.com Instagram: http://www.instagram.com/emilynichols22 Free Masterclass: Healthy Habit Reset Podcast: Self-Transformed Secret Podcast: Atomic Habits for Women   TO CONNECT WITH ME  On Instagram: www.instagram.com/andresayesta On TikTok: https://vm.tiktok.com/tLLoyS/ On Youtube www.youtube.com/c/andresayesta Podcast IG page: www.instagram.com/planos_nutrition On Facebook: https://www.facebook.com/planosnutrition   FREE RESOURCES To download my Macro Counting Guide https://www.planosnutrition.co/free-macro-guide To download my Macro-Friendly Meal Planning Guide https://www.planosnutrition.co/freemealplanguide   TO JOIN OUR PRIVATE FACEBOOK COMMUNITY  Not Another Diet Community: https://www.facebook.com/groups/notanotherdietcommunity   FOR NUTRITION COACHING Apply here at https://planosnutrition.com/application

Is motivation a myth? Join Andres and Jenn today in a full 60-minute conversation on motivation, willpower, and the misconceptions around these two words that we feel are the reasons for our successes or lack of them.   The Cliff Notes Jenn's Story and how she went from working in Hedge Funds to working full time as a health coach. Is motivation a myth? The Willpower Cup and how it gets drained 10 different strategies to help you fill your willpower cup   Enjoy this episode with Jenn Trepeck!   About Jenn Jenn Trepeck has been described as a "force of nature" in the wellness space and has been recognized as one of Podcast Magazine's 40 under 40, and was nominated for the 2022 International Women's Podcast Award for Visionary Leadership. She is an Optimal Health Coach, Podcaster and Business Consultant. After graduating from the University of Michigan Ross School of Business, Jenn founded Better Life Now LLC while working full time in hedge funds. After over a decade of coaching clients, Jenn started Salad with a Side of Fries Podcast to help pay it forward and reach a larger audience to teach the nutrition education we are all supposed to know but no one ever taught us. Jenn implements revenue generating wellness programs in doctors' offices, salons and spas to further expand impact and help change the state of healthcare as a Certified Transitions Lifestyle Coach and Consultant with nutraMetrix Custom Health Solutions. Jenn typically spends her free time working out at Physique57, discovering hidden gem restaurants in NYC or traveling to spend time with friends and family.   TO CONNECT WITH JENN Website: https://asaladwithasideoffries.com/  Podcast: http://saladwithasideoffriespodcast.com/  Podcast Instagram: https://www.instagram.com/saladwithasideoffriespod/ Jenn's Instagram: https://www.instagram.com/jenntrepeck/ - Facebook:https://www.facebook.com/JenniferTrepeck/ & https://www.facebook.com/Saladwithasideoffriespodcast/  Twitter: https://twitter.com/jenntrepeck  LinkedIn: https://www.linkedin.com/in/jennifertrepeck - YouTube: https://www.youtube.com/channel/UCSpWoxiacNuGbyUtWPNYRnw    Book a complimentary call with Jenn here > https://calendly.com/jenntrepeck/wellness-discovery-1-1   TO CONNECT WITH ME  On Instagram: www.instagram.com/andresayesta On TikTok: https://vm.tiktok.com/tLLoyS/ On Youtube www.youtube.com/c/andresayesta Podcast IG page: www.instagram.com/planos_nutrition On Facebook: https://www.facebook.com/planosnutrition   FREE RESOURCES To download my Macro Counting Guide https://www.planosnutrition.co/free-macro-guide To download my Macro-Friendly Meal Planning Guide https://www.planosnutrition.co/freemealplanguide   TO JOIN OUR PRIVATE FACEBOOK COMMUNITY  Not Another Diet Community: https://www.facebook.com/groups/notanotherdietcommunity   FOR NUTRITION COACHING Apply here at https://planosnutrition.com/application

We're back for a new season of the Nutrition Blueprint Podcast! In this episode, Andres and Kenzie explained the 5 worst habits for weight loss that will make it very difficult to see progress. These 5 habits are related to nutrition, fitness, mindset, and lifestyle, and we talked about the best ways to overcome these habits so you're able to reach your goals.   TO CONNECT WITH ME  On Instagram: www.instagram.com/andresayesta On TikTok: https://vm.tiktok.com/tLLoyS/ On Youtube www.youtube.com/c/andresayesta Podcast IG page: www.instagram.com/planos_nutrition On Facebook: https://www.facebook.com/planosnutrition   FREE RESOURCES To download my Macro Counting Guide https://www.planosnutrition.co/free-macro-guide To download my Macro-Friendly Meal Planning Guide https://www.planosnutrition.co/freemealplanguide   TO JOIN OUR PRIVATE FACEBOOK COMMUNITY  Not Another Diet Community: https://www.facebook.com/groups/notanotherdietcommunity   FOR NUTRITION COACHING Apply here at https://planosnutrition.com/application

This week's episode was recorded as a live event in our free Facebook community. We were joined by entrepreneur, author, and speaker Rachel Brooks. Not only did Rachel share her inspiring story with us, she also provided practical tips and strategies to break free from self-doubt, let go of perfectionism, and build a more loving relationship with yourself and your body.   The Cliff Notes How can perfectionism become destructive in our lives? Working towards self-acceptance and self-love Rachel's perspective on nutrition and her relationship with food How can you overcome fears that come up in your life? Managing the all-or-nothing mentality Reframing our view of perfection How to slow down in your life How to connect with Rachel   About Rachel Rachel Brooks is an entrepreneur and CEO, who brings women together through her passion to empower women to become the best version of themselves personally and professionally. She is the founder of The Confident Woman, a lifestyle and media brand that aims to educate, inspire, and empower women to create lasting change from within.   As a recovering perfectionist, Rachel dealt heavily with the stress and dangers of striving to be the best, struggling with body dysmorphia, eating disorders, self-esteem, and self-image issues. She radically transformed her life by creating a positive mindset, a healthy body, and a soul filled with self-love and gratitude.    Now, she empowers women to create their own story and supports them on their journey to self-discovery and developing their personal and professional lives with authenticity, love, and grace. Recognizing that community is essential to growth and dissolving the myth of doing everything on your own, Rachel has fostered a safe space within The Confident Woman Community, so that women from around the world can collectively learn, grow, and thrive together.   As well as founding The Confident Woman, Rachel is also a published author of the 4x Global Award-Winning book Chasing Perfection: A Journey to Healing, Fitness, and Self-Love. She is the host of The Confident Woman Podcast and Creator and Founder of the lifestyle apparel brand, I Am Athletics.   For more, visit www.iamrachelbrooks.com     TO CONNECT WITH RACHEL Website: https://iamrachelbrooks.com  Instagram: @iamrachelbrooks Buy Rachel's book: https://products.iamrachelbrooks.com/chasingperfection-book Current Promo: Purchase the book and get a free companion journal!   TO CONNECT WITH ME  On Instagram: www.instagram.com/andresayesta On TikTok: https://vm.tiktok.com/tLLoyS/ On Youtube www.youtube.com/c/andresayesta Podcast IG page: www.instagram.com/planos_nutrition On Facebook: https://www.facebook.com/planosnutrition   FREE RESOURCES To download my Macro Counting Guide https://www.planosnutrition.co/free-macro-guide To download my Macro-Friendly Meal Planning Guide https://www.planosnutrition.co/freemealplanguide   TO JOIN OUR PRIVATE FACEBOOK COMMUNITY  Not Another Diet Community: https://www.facebook.com/groups/notanotherdietcommunity   FOR NUTRITION COACHING Apply here at https://planosnutrition.com/application

One more episode we decided to add in this season!! We couldn't finish the year without talking about this > The Liver King leaked emails. In this Chit Chat Series, registered dietitians Tony, Dezi, and myself (Andres) took the mic to cover our thoughts on the recent news that Liver King spends over 12K per month on steroids after openly denying that in multiple public appearances.   We discussed things like Body Image, Building a follow based on a lie, and the deeper message around what happens. We also covered the state of health in our immune system nowadays and wether we will ever get rid of COVID.   Hope you enjoy this last BONUS episode! See you in 2023!       TO CONNECT WITH ME    On Instagram: www.instagram.com/andresayesta On TikTok: https://vm.tiktok.com/tLLoyS/ On Youtube www.youtube.com/c/andresayesta Podcast IG page: www.instagram.com/planos_nutrition On Facebook: https://www.facebook.com/planosnutrition Our Facebook Community: https://www.facebook.com/groups/1934943366627043/?ref=bookmarks     FREE RESOURCES To download my Macro Counting Guide tap here  To download my Macro friendly meal planning guide tap here   TO JOIN OUR PRIVATE FACEBOOK COMMUNITY  Planos Nutrition Club - tap here   FOR NUTRITION COACHING Apply here at https://planosnutrition.com/application

In the final episode of the year before our end-of-season break, I walk you through the 16 episodes in this season and highlight a few you should go back and listen to if you have some time over the holidays. I also talked about some of the major highlights and lessons of the past year in my life.   The Cliff Notes Overview of this season's episodes: Episode 165: How to master time management to reach your health goals with Time Management Coach Laura Davis (auditing your time, time-blocking, and creating a schedule for your ideal day). Episode 166: Lessons from building a fitness empire and the power of Stoicism with Bryce Henson (biggest life lessons from being the CEO of FitBody Bootcamp) Episode 167: Should you get weight loss advice from someone who has never been overweight? (responding to a viral TikTok video on this topic, from the perspective of 3 registered dietitians) Episode 168: How to lose your first 10 lbs. and how to lose your last 10 lbs. (the best strategies for fat loss based on what your lifestyle and habits currently look like). Episode 169: Nutrition for Runners with Holley Samuel, RD (how to fuel for performance as a runner, including what to eat before and after runs and how to prepare for a race) Episode 170: Nutrition for Moms: Before, during, and after pregnancy with Dana Wallace, RD. (how to prioritize yourself and your health throughout pregnancy, with actionable tips and habits for each stage) Episode 171: Are almond milk, turkey bacon, coconut sugar, and green juice healthy? ("Healthy" swaps and whether they are actually better for you than common "unhealthy" foods) Episode 172: Emotional eating, self-worth, and body image with licensed therapist Anastasia Brokas Episode 173: Monthly Chit Chat: Empowering beliefs for success, breathwork, movement and more Episode 174: Busting Nutrition Myths on TikTok with Luke Hanna (blood glucose monitors, the truth about diets (do 90% of diets fail?), generic calorie prescriptions, low carb, and metabolic adaptation) Episode 175: High Performance Habits for Confidence, Motivation, and Success with Dezi Abeyta, RD (habit-building, self-talk, and what it means to be a high-performer. Plus, actionable tips and strategies to help you overcome negative habits and limiting beliefs) Episode 176: Hunger Hacks for Fat Loss (how to feel full and satisfied while in a calorie deficit) Episode 177: Nutrition Frequently Asked Questions with Coach Ceci Episode 178: Monthly Chit Chat: How to navigate difficult times Episode 179: How to build a fat loss breakfast (answering the most common questions about breakfast, plus tons of breakfast ideas for fat loss) Episode 180: Your Thanksgiving nutrition survival guide (Kenzie and Coach Dana explain the best strategies to stay on track with your health goals during the holiday season)     TO CONNECT WITH ME    On Instagram: www.instagram.com/andresayesta On TikTok: https://vm.tiktok.com/tLLoyS/ On Youtube www.youtube.com/c/andresayesta Podcast IG page: www.instagram.com/planos_nutrition On Facebook: https://www.facebook.com/planosnutrition   FREE RESOURCES To download my Macro Counting Guide https://www.planosnutrition.co/free-macro-guide To download my Macro-Friendly Meal Planning Guide https://www.planosnutrition.co/freemealplanguide   TO JOIN OUR PRIVATE FACEBOOK COMMUNITY  Not Another Diet Community: https://www.facebook.com/groups/notanotherdietcommunity   FOR NUTRITION COACHING Apply here at https://planosnutrition.com/application

In today's episode, Kenzie, the Planos Content Manager, sat down for a conversation with one of our dietitians, Coach Dana. They covered everything you need to know to prepare for a healthy and stress-free holiday season, including the most important mindset and nutrition tips to enjoy Thanksgiving dinner when your goal is fat loss.   The Cliff Notes The 4Ps of a healthy holiday season What NOT to do before and after Thanksgiving dinner Are there any foods you should avoid at Thanksgiving if you goal is fat loss? Should you weigh yourself after Thanksgiving?     TO CONNECT WITH ME    On Instagram: www.instagram.com/andresayesta On TikTok: https://vm.tiktok.com/tLLoyS/ On Youtube www.youtube.com/c/andresayesta Podcast IG page: www.instagram.com/planos_nutrition On Facebook: https://www.facebook.com/planosnutrition   FREE RESOURCES To download my Macro Counting Guide https://www.planosnutrition.co/free-macro-guide To download my Macro-Friendly Meal Planning Guide https://www.planosnutrition.co/freemealplanguide   TO JOIN OUR PRIVATE FACEBOOK COMMUNITY  Not Another Diet Community: https://www.facebook.com/groups/notanotherdietcommunity   FOR NUTRITION COACHING Apply here at https://planosnutrition.com/application

In today's episode, we discussed the importance of breakfast when you're trying to lose fat. There's a lot of confusion around the importance of breakfast, especially with the popularity of intermittent fasting over the past few years. We covered the most important components of breakfast when weight loss is your goal, as well as the best breakfast ideas based on your lifestyle!   The Cliff Notes Is breakfast the most important meal of the day? How to build a healthy breakfast when you're trying to lose weight Is it okay to skip breakfast? Are there any benefits to skipping breakfast? What are some easy, high protein breakfast ideas for different lifestyles? How much protein should I have in my breakfast? Are there any foods you should avoid at breakfast? Andres and Kenzie's favorite breakfasts   TO CONNECT WITH ME    On Instagram: www.instagram.com/andresayesta On TikTok: https://vm.tiktok.com/tLLoyS/ On Youtube www.youtube.com/c/andresayesta Podcast IG page: www.instagram.com/planos_nutrition On Facebook: https://www.facebook.com/planosnutrition   FREE RESOURCES To download my Macro Counting Guide https://www.planosnutrition.co/free-macro-guide To download my Macro-Friendly Meal Planning Guide https://www.planosnutrition.co/freemealplanguide   TO JOIN OUR PRIVATE FACEBOOK COMMUNITY  Not Another Diet Community: https://www.facebook.com/groups/notanotherdietcommunity   FOR NUTRITION COACHING Apply here at https://planosnutrition.com/application

We are bringing back another Chit Chat series. It's been a while and we promise this one will not disappoint. Dezi, Tony and I got real vulnerable today talking about our struggles and how hard things have been in the past year. We did not hold anything back. If you have been struggling and need something to make you feel you are where you are supposed to be doing exactly what you are doing, this podcast episode is for YOU!    If you are a dietitian or nutrition professional looking to grown or scale your business, check out our brand new venture The Dietitian Business Collective and our Lead Gen to Profits Accelerator Program that starts November 14th!  Links: https://dietitianbiz.com/accelerator     CONNECT WITH TONY On Instagram: https://www.instagram.com/coach_tonycastillo/ On TikTok: https://www.tiktok.com/@tonycastillonutrition Website: https://nutritionfp.com/   CONNECT WITH DEZI On Instagram: https://www.instagram.com/deziabeyta/ TikTok: https://www.tiktok.com/@highperformancementor Website: https://thedeziabeyta.com/ Podcast: https://thedeziabeyta.com/podcast     TO CONNECT WITH ME    On Instagram: www.instagram.com/andresayesta On TikTok: https://vm.tiktok.com/tLLoyS/ On Youtube www.youtube.com/c/andresayesta Podcast IG page: www.instagram.com/planos_nutrition On Facebook: https://www.facebook.com/planosnutrition Our Facebook Community: https://www.facebook.com/groups/1934943366627043/?ref=bookmarks       FREE RESOURCES To download my Macro Counting Guide https://www.planosnutrition.co/free-macro-guide To download my Macro friendly meal planning guide https://www.planosnutrition.co/freemealplanguide   TO JOIN OUR PRIVATE FACEBOOK COMMUNITY  Not Another Diet Community: https://www.facebook.com/groups/notanotherdietcommunity   FOR NUTRITION COACHING Apply here at https://planosnutrition.com/application

In today's episode, Coach Andres and Coach Ceci of Planos Nutrition dive into frequently asked questions about nutrition from a series of questions asked in social media polls. In this episode, we dive a little more into each.   I am still eating healthy foods but I am not losing weight. Why would that be? Is my metabolism getting slower with age? Is eating red meat bad for my health? Is fasting superior to fat loss? What is the optimal meal frequency if I want to lose weight? Do B12 Shots help with weight loss? How fast can I lose weight? Can I gain muscle and lose fat at the same time? Are green powders a good way to obtain all your vegetable needs? Should pregnant women increase their caloric intake? Does cortisol affect my ability to lose weight?   The Cliff Notes   TO CONNECT WITH ME    On Instagram: www.instagram.com/andresayesta On TikTok: https://vm.tiktok.com/tLLoyS/ On Youtube www.youtube.com/c/andresayesta Podcast IG page: www.instagram.com/planos_nutrition On Facebook: https://www.facebook.com/planosnutrition   FREE RESOURCES To download my Macro Counting Guide https://www.planosnutrition.co/free-macro-guide To download my Macro-Friendly Meal Planning Guide https://www.planosnutrition.co/freemealplanguide   TO JOIN OUR PRIVATE FACEBOOK COMMUNITY  Not Another Diet Community: https://www.facebook.com/groups/notanotherdietcommunity   FOR NUTRITION COACHING Apply here at https://planosnutrition.com/application

In today's episode we talked about the number one reason people struggle to stay on track with their fat loss goals: HUNGER. We broke down what causes hunger in the body, and simple strategies you can use to stay in a calorie deficit for fat loss, without feeling hungry all the time. These hunger hacks will help you feel fuller and more satisfied after your meals, and are perfect for anyone who feels like they are hungry all the time.   The Cliff Notes What causes hunger? How does blood sugar influence hunger? Why do you feel hungry even when you've overeaten? Understanding calorie density The importance of fiber Using protein to manage hunger Tips to make your meals more satisfying     TO CONNECT WITH ME    On Instagram: www.instagram.com/andresayesta On TikTok: https://vm.tiktok.com/tLLoyS/ On Youtube www.youtube.com/c/andresayesta Podcast IG page: www.instagram.com/planos_nutrition On Facebook: https://www.facebook.com/planosnutrition   FREE RESOURCES To download my Macro Counting Guide https://www.planosnutrition.co/free-macro-guide To download my Macro-Friendly Meal Planning Guide https://www.planosnutrition.co/freemealplanguide   TO JOIN OUR PRIVATE FACEBOOK COMMUNITY  Not Another Diet Community: https://www.facebook.com/groups/notanotherdietcommunity   FOR NUTRITION COACHING Apply here at https://planosnutrition.com/application

This week's episode was recorded as a live event in our free Facebook community. We were joined by Registered Dietitian and High-Performance Coach Dezi Abeyta to discuss habit-building, self-talk, and what it means to be a high-performer. Dezi gave actionable tips and strategies to help you overcome negative habits and limiting beliefs that are holding you back. He also shared his best tips for prioritizing mental health during challenging times and explained the power of community in helping us reach our goals.     The Cliff Notes What does it mean to be a high performer? What are high performance habits and how do you build them? Stopping negative habits that are holding you back Strategies for reducing negative self-talk. Changing how you see failure Overcoming limiting beliefs How to prioritize mental health during periods of transition The power of community   About Dezi Dezi is a registered dietitian and high-performance coach who works to empower aspiring HIGH PERFORMERS to find success in their health, work, family, and future self, by diving into their habits. Dezi believes the greatest gift you can give yourself is living authentically, and he knows that finding yourself is a journey. It is a much-needed evolution that will take time, grit, and patience. When you're looking to establish your values and habits that align with those values, you need to develop the rituals, the mentorship, and a new identity to keep going without quitting yourself. Dezi helps his clients build confidence, overcome imposter syndrome, and find the motivation to reach their biggest goals.     TO CONNECT WITH DEZI Website: https://thedeziabeyta.com/ Email: dezi@foodtalkaz.com Instagram: https://www.instagram.com/deziabeyta/   TO CONNECT WITH ME    On Instagram: www.instagram.com/andresayesta On TikTok: https://vm.tiktok.com/tLLoyS/ On Youtube www.youtube.com/c/andresayesta Podcast IG page: www.instagram.com/planos_nutrition On Facebook: https://www.facebook.com/planosnutrition   FREE RESOURCES To download my Macro Counting Guide https://www.planosnutrition.co/free-macro-guide To download my Macro-Friendly Meal Planning Guide https://www.planosnutrition.co/freemealplanguide   TO JOIN OUR PRIVATE FACEBOOK COMMUNITY  Not Another Diet Community: https://www.facebook.com/groups/notanotherdietcommunity   FOR NUTRITION COACHING Apply here at https://planosnutrition.com/application

In this episode, I sat down with nutritionist and personal trainer Luke Hanna to break down some of the biggest nutrition myths circulating on TikTok. Luke explained what research evidence has to say about the nutrition claims in several viral TikTok videos. We covered: blood glucose monitors, the truth about eating breakfast, weight loss drinks, should you eat ingredients you can't pronounce, and more!     About Luke Luke Hanna is a nutritionist and personal trainer who is well known on TikTok for his evidence-based nutrition advice and for his responses to nutrition misinformation shared by others on the platform. After completing a degree in Sport and Exercise Science, he became certified as a personal trainer and began working in the fitness industry. As his career progressed, he realized the importance of nutrition for improving health, performance, and body composition, and he is now completing his Master's in Obesity & Clinical Nutrition at UCL.   About Luke   TO CONNECT WITH LUKE Website: https://lukehannanutrition.com/ Email: lukehannanutrition@gmail.com Instagram: https://www.instagram.com/lukehannanutrition/ TikTok: https://www.tiktok.com/@lukehannanutrition?lang=en     TO CONNECT WITH ME    On Instagram: www.instagram.com/andresayesta On TikTok: https://vm.tiktok.com/tLLoyS/ On Youtube www.youtube.com/c/andresayesta Podcast IG page: www.instagram.com/planos_nutrition On Facebook: https://www.facebook.com/planosnutrition Our Facebook Community: https://www.facebook.com/groups/1934943366627043/?ref=bookmarks     FREE RESOURCES To download my Macro Counting Guide tap here  To download my Macro friendly meal planning guide tap here   TO JOIN OUR PRIVATE FACEBOOK COMMUNITY  Planos Nutrition Club - tap here   FOR NUTRITION COACHING Apply here at https://planosnutrition.com/application

In this episode... we covered a little bit of everything from Dezi's new job at Red Bull working with their top athletes around the world, to my Tony Robbins and his most recent virtual event. We dove into the concept of empowering beliefs and how to change the conversation in your head to improve in all areas of your life. We talked about my experience with breathwork and how I have felt really good in workouts, to movement and beyond!   Hope you enjoy

Show Notes: This week's episode was recorded as a live event in our free Facebook community. We were joined by Anastasia Brokas, a licensed marriage and family therapist, to discuss strategies to address emotional eating, improving self-talk, and building a greater sense of self-worth. Anastasia provided helpful advice on setting boundaries, managing urges to eat emotionally, and improving body image.   The Cliff Notes Anastasia's approach to therapy How to start to address emotional eating habits Setting boundaries with family around your body and food Confidence, self-worth, and weight How to work towards improving body image Improving self talk What to do in moments where you have an urge to eat emotionally What to do after emotional eating or binging         About Anastasia Anastasia Brokas is a Licensed Marriage and Family Therapist and the owner and founder of A B Counseling. She specializes in working with females who struggle with anxiety, depression, borderline personality disorder, and other anxiety based disorders. She is passionate about encouraging, equipping, and empowering this next generation of young women to walk boldly in their purpose. She hopes to continue to cultivate healthy conversations around the topics of mental health and therapy in and outside the counseling office. Anastasia is also passionate about her family, friends, her dog and all things coffee       TO CONNECT WITH ANASTASIA Website: https://www.anastasiabrokas.com/ Email: anastasia@anastasiabrokas.com Instagram: https://www.instagram.com/ab_counseling/ TikTok: https://www.tiktok.com/@ab_counseling?is_from_webapp=1&sender_device=pc     TO CONNECT WITH ME    On Instagram: www.instagram.com/andresayesta On TikTok: https://vm.tiktok.com/tLLoyS/ On Youtube www.youtube.com/c/andresayesta Podcast IG page: www.instagram.com/planos_nutrition On Facebook: https://www.facebook.com/planosnutrition Our Facebook Community: https://www.facebook.com/groups/1934943366627043/?ref=bookmarks     FREE RESOURCES To download my Macro Counting Guide tap here  To download my Macro friendly meal planning guide tap here   TO JOIN OUR PRIVATE FACEBOOK COMMUNITY  Planos Nutrition Club - tap here   FOR NUTRITION COACHING Apply here at https://planosnutrition.com/application

In this week's episode we did a round-up of some of the most common "unhealthy" foods and the "healthy" options that many people swap them out for. For each pair of foods, we discussed the nutrition info you should keep in mind and how to choose between the two. Some of the "this vs. that" topics included were: pasta vs. chickpea pasta, white bread vs. whole grain bread, white sugar vs. coconut sugar, and more. If you're confused about which foods to choose at the grocery store or whether there are any foods you should avoid, make sure to tune in to this conversation!   The Cliff Notes Problems with the marketing of "health foods" Regular pasta vs. chickpea pasta White bread vs. whole grain bread for weight loss Pork bacon vs. turkey bacon White sugar vs. coconut sugar 2% Milk vs. Almond milk Soda vs. green juice   TO CONNECT WITH ME    On Instagram: www.instagram.com/andresayesta On TikTok: https://vm.tiktok.com/tLLoyS/ On Youtube www.youtube.com/c/andresayesta Podcast IG page: www.instagram.com/planos_nutrition On Facebook: https://www.facebook.com/planosnutrition Our Facebook Community: https://www.facebook.com/groups/1934943366627043/?ref=bookmarks     FREE RESOURCES To download my Macro Counting Guide https://www.planosnutrition.co/free-macro-guide To download my Macro friendly meal planning guide https://www.planosnutrition.co/freemealplanguide   TO JOIN OUR PRIVATE FACEBOOK COMMUNITY  Not Another Diet Community: https://www.facebook.com/groups/notanotherdietcommunity   FOR NUTRITION COACHING Apply here at https://planosnutrition.com/application

In this episode, which we recorded as a live event in our free Facebook community, I sat down with Coach Dana (Planos dietitian and mom of 3) to explain how to prioritize yourself and your health as you go through the major life change of pregnancy! We discussed nutrition considerations and actionable tips for before, during, and after pregnancy, and addressed many common questions women have about food and their bodies while they're pregnancy. Dana also covered body changes during pregnancy and mindset shifts to change how you view your post-pregnancy body   The Cliff Notes How can a dietitian help you during pregnancy? What nutrition changes should someone make if they're trying to get pregnant? Should you take a prenatal vitamin? What should your nutrition look like during pregnancy Do you need to "eat for two"? Should you try to lose weight during pregnancy? How much weight should you gain during pregnancy? Nutrition tips for after pregnancy and nutrition needs for breastfeeding moms Weight loss after having a baby: mindset shifts and maintaining a good relationship with food   About Dana Coach Dana is one of our Planos dietitians. She is a busy Airforce wife and a mom of 3, so she understands that health often gets placed on the back burner when you have children. That's why she encourages a flexible approach to nutrition and a positive mindset as the best investments you can make for yourself, your family, and your future! Dana's experience in her 13 years as a Registered Dietitian ranges from working in pediatric intensive care all the way to special forces officers in the United States military. Now, as part of the Planos team, she specializes in helping women improve their relationship with food and has helped hundreds of clients fuel their bodies with food that makes them feel great, live a happier life, and get the results they desire.   TO CONNECT WITH DANA Website: www.planosnutrition.com Email: dana@planosnutrition.com Instagram: @camointhekitchen TikTok: @veggies_and_valor     TO CONNECT WITH ME    On Instagram: www.instagram.com/andresayesta On TikTok: https://vm.tiktok.com/tLLoyS/ On Youtube www.youtube.com/c/andresayesta Podcast IG page: www.instagram.com/planos_nutrition On Facebook: https://www.facebook.com/planosnutrition Our Facebook Community: https://www.facebook.com/groups/1934943366627043/?ref=bookmarks     FREE RESOURCES To download my Macro Counting Guide tap here  To download my Macro friendly meal planning guide tap here   TO JOIN OUR PRIVATE FACEBOOK COMMUNITY  Planos Nutrition Club - tap here   FOR NUTRITION COACHING Apply here at https://planosnutrition.com/application

Today I sat down with Registered Dietitian Holley Samuel to discuss the best way for runners to fuel for performance. We talked about the different types of runners, their calorie and carb needs, and what to eat before and after runs. We also covered pre-race nutrition, including carb loading, and Holley weighed in on whether runners need any supplements to support their nutrition.   The Cliff Notes   Holley's Story and how she became a dietitian Running as therapy and how her running career started Different types of runners What is RED-S and how eating under 2000 calories may be causing issues for you How many calories should runners consume? Carbs and running How many grams of carbs and types of foods to consume before running less than and more than 60 minutes Holley's thoughts on supplements and what she recommends What to eat during runs and after runs? Should you be Carb Loading and how much?   About Holley Holley Samuel is a registered dietitian, personal trainer, podcaster, and the founder and owner of Fit Cookie Nutrition. In her practice, Holley helps runners of all levels learn to fuel their bodies to perform their best without restrictive diets. As an avid runner herself, Holley believes in making the sport more inclusive for all people and helping guide people in their health journeys to have a positive relationship with food and movement.     TO CONNECT WITH HOLLEY Website: https://www.fitcookienutrition.com/ Email: hsamuel@fitcookienutrition.com Instagram: https://www.instagram.com/fitcookienutrition/     TO CONNECT WITH ME    On Instagram: www.instagram.com/andresayesta On TikTok: https://vm.tiktok.com/tLLoyS/ On Youtube www.youtube.com/c/andresayesta Podcast IG page: www.instagram.com/planos_nutrition On Facebook: https://www.facebook.com/planosnutrition Our Facebook Community: https://www.facebook.com/groups/1934943366627043/?ref=bookmarks     FREE RESOURCES To download my Macro Counting Guide tap here  To download my Macro friendly meal planning guide tap here   TO JOIN OUR PRIVATE FACEBOOK COMMUNITY  Planos Nutrition Club - tap here   FOR NUTRITION COACHING Apply here at https://planosnutrition.com/application

In this episode, we covered two parts of a weight loss journey where people often make mistakes: the first 10 lbs. and the last 10 lbs. We explained the habits and strategies that will help you lose your first 10 lbs., and how to design the best habits for fat loss based on what your lifestyle looks like right now. We also discussed how losing the last 10 lbs. may be different from the first 10 and the approach you should take if you don't have much weight to lose.   The Cliff Notes What mistakes do people commonly make when trying to lose their first 10 lbs. What someone's lifestyle might look like at the start of their weight loss journey Habits and mindset shifts to lose the first 10 lbs. Why is the last 10 lbs. harder than the first 10 How to lose the last 10 lbs. Your "goal weight" and having realistic expectations for your body   TO CONNECT WITH ME    On Instagram: www.instagram.com/andresayesta On TikTok: https://vm.tiktok.com/tLLoyS/ On Youtube www.youtube.com/c/andresayesta Podcast IG page: www.instagram.com/planos_nutrition On Facebook: https://www.facebook.com/planosnutrition Our Facebook Community: https://www.facebook.com/groups/1934943366627043/?ref=bookmarks   FREE RESOURCES To download my Macro Counting Guide tap here  To download my Macro friendly meal planning guide tap here   TO JOIN OUR PRIVATE FACEBOOK COMMUNITY  Planos Nutrition Club - tap here   FOR NUTRITION COACHING Apply here at https://planosnutrition.com/application

In today's episode, we bring you back to the Chit Chat Series with Registered Dietitians, Tony Castillo, Dezi Abeyta, and your host Andres Ayesta!   Today we started a new series of episodes where we will be reacting to viral TikTok videos in nutrition, fitness and health that are might be considered controversial or triggering. In this episode, we reacted to a TikTok video by a woman named Maddie (https://www.tiktok.com/@maddiekossin?lang=es). In a minute video she explained that if you have never been overweight or obese you have no business teaching people how to lose weight. We all weighed in on the subject! Listen for the full review.   CONNECT WITH TONY On Instagram: https://www.instagram.com/coach_tonycastillo/ On TikTok: https://www.tiktok.com/@tonycastillonutrition Website: https://nutritionfp.com/   CONNECT WITH DEZI On Instagram: https://www.instagram.com/deziabeyta/ TikTok: https://www.tiktok.com/@highperformancementor Website: https://thedeziabeyta.com/ Podcast: https://thedeziabeyta.com/podcast     TO CONNECT WITH ME    On Instagram: www.instagram.com/andresayesta On TikTok: https://vm.tiktok.com/tLLoyS/ On Youtube www.youtube.com/c/andresayesta Podcast IG page: www.instagram.com/planos_nutrition On Facebook: https://www.facebook.com/planosnutrition Our Facebook Community: https://www.facebook.com/groups/1934943366627043/?ref=bookmarks     FREE RESOURCES To download my Macro Counting Guide tap here  To download my Macro friendly meal planning guide tap here   TO JOIN OUR PRIVATE FACEBOOK COMMUNITY  Planos Nutrition Club - tap here   FOR NUTRITION COACHING Apply here at https://planosnutrition.com/application

In today's episode, we discussed Bryce Henson's story and his biggest lesson in building the massive fitness empire, FitBody Bootcamp. Beyond this, we dove into Bryce's routines, how he practices stoicism as a philosophy of life, and the legacy he wants to leave in this world.   The Cliff Notes Bryce's Story and how he met his wife How he discovered his passion for fitness and went from opening up one fitness facility to being the CEO of the FitBody Bootcamp Franchise. Biggest lessons he has learned along the way Stoic Philosophy as a way of living The secrets behind helping thousands around the world lose weight as a part of FitBody Bootcamp Bryce's Future and Legacy   About Bryce:   Bryce Henson is CEO of Fit Body Boot Camp, the world's fastest-growing fitness boot camp franchise.   Having nearly 15 years of experience in the fitness industry and owning 2 Fit Body locations, Bryce's passion is spreading fitness to the world. This is in addition to mentoring fitness professionals on how to grow their businesses and change more lives in their local communities. He is committed to inspiring and educating audiences on how to improve their lives by improving their fitness.   Through Fit Body Boot Camp's World Wide Transformation Challenges, Bryce has overseen their global clients lose nearly a million pounds of weight loss. And more importantly is helping offset the obesity pandemic and provide more health and life to his following.   Bryce also co-leads Fit Body Mastermind Group, an exclusive coaching group for high performing fitness professionals.   Bryce was born in Atlanta, Georgia, grew up in Michigan and has spent most of his adult life in California. He is a graduate of Michigan State University and speaks Brazilian Portuguese fluently, having lived in Florianopolis, Brazil. He holds citizenship in the United States and Portugal. He enjoys world travel and is a fitness expert, coach, author, and inspirational leader.     TO CONNECT WITH BRYCE Website: https://fitbodybootcamp.com/ Email: bryce@fitbodybootcamp.com Instagram: @realbrycehenson     TO CONNECT WITH ME    On Instagram: www.instagram.com/andresayesta On TikTok: https://vm.tiktok.com/tLLoyS/ On Youtube www.youtube.com/c/andresayesta Podcast IG page: www.instagram.com/planos_nutrition On Facebook: https://www.facebook.com/planosnutrition Our Facebook Community: https://www.facebook.com/groups/1934943366627043/?ref=bookmarks     FREE RESOURCES To download my Macro Counting Guide tap here  To download my Macro friendly meal planning guide tap here   TO JOIN OUR PRIVATE FACEBOOK COMMUNITY  Planos Nutrition Club - tap here   FOR NUTRITION COACHING Apply here at https://planosnutrition.com/application  

This week's episode was recorded as a live event in our free Facebook community. We were joined by Laura Davis, a Time Management Coach, to discuss actionable strategies you can use to build time in your schedule for your health and weight loss goals. Laura walked the audience through the process of a time audit and explained how to create a schedule for your ideal day. She also covered common time management mistakes, and explained what to do when things go wrong in your schedule.   The Cliff Notes Doing a time audit to "find the time" to workout Creating productivity rituals specific to your health goals Time blocking 101 with your health in mind Common time management mistakes and how to fix them What to do when things go wrong When is it okay to multitask? How to stop wasting so much time on social media How to manage procrastination   Laura's Time Management for Moms Course: www.TMAcourse.com  Get $100 off Laura's course with discount code PLANOS     About Laura:   Laura Davis is a time management coach, full time working mom in corporate marketing and founder of the Time Management Academy for Moms.   Five years ago she was struggling to figure out how to get everything done in a day with a demanding marketing career, a husband & bonus daughter, and an IVF protocol that included shots multiple times a day, constant doctors appointments plus an emotional rollercoaster of ups and downs along the way.   She took proven time management strategies and customized them specifically for women. Now, she balances her career, thriving business, a crazy toddler, a pre-teen, a husband plus a life focused on health and wellness.    TO CONNECT WITH LAURA Website: www.TMAcourse.com  Email: coachlauraelizabethdavis@gmail.com Instagram: https://www.instagram.com/its.laura.davis/     TO CONNECT WITH ME    On Instagram: www.instagram.com/andresayesta On TikTok: https://vm.tiktok.com/tLLoyS/ On Youtube www.youtube.com/c/andresayesta Podcast IG page: www.instagram.com/planos_nutrition On Facebook: https://www.facebook.com/planosnutrition Our Facebook Community: https://www.facebook.com/groups/1934943366627043/?ref=bookmarks     FREE RESOURCES To download my Macro Counting Guide tap here  To download my Macro friendly meal planning guide tap here   TO JOIN OUR PRIVATE FACEBOOK COMMUNITY  Planos Nutrition Club - tap here   FOR NUTRITION COACHING Apply here at https://planosnutrition.com/application

You may have heard that Kim Kardashian recently claimed to have lost 16lbs. in 3 weeks to fit into her dress for the Met Gala. In this episode, we discussed the issues with crash dieting and explained how these diets are never a good option for people looking to lose weight and keep it off. We discussed the binge-restrict cycle, the science of water weight, and the issues with trying to lose weight to fit into specific clothing.   The Cliff Notes   What did Kim Kardashian do to lose weight? Why this is important to talk about (even if I get hate for it) Crash dieting and the binge-restrict cycle Quick fixes vs. sustainable lifestyle changes Water weight and the science behind it Weight loss and fitting into old clothes     TO CONNECT WITH ME    On Instagram: www.instagram.com/andresayesta On TikTok: https://vm.tiktok.com/tLLoyS/ On Youtube www.youtube.com/c/andresayesta Podcast IG page: www.instagram.com/planos_nutrition On Facebook: https://www.facebook.com/planosnutrition Our Facebook Community:https://www.facebook.com/groups/notanotherdietcommunity   FREE RESOURCES To download my Macro Counting Guide tap here  To download my Macro friendly meal planning guide tap here   TO JOIN OUR PRIVATE FACEBOOK COMMUNITY  Not Another Diet Community - tap here   FOR NUTRITION COACHING Apply here at https://planosnutrition.com/application

Losing weight can be difficult, but if you avoid these 8 VERY common mistakes, your journey will be a lot easier. We covered common patterns of restrictive eating that lead to binges, the importance of protein, as well as lifestyle and mindset mistakes that many people forget about.   The Cliff Notes   Inconsistent eating patterns and the binge/restrict cycle How your weekends are sabotaging your progress (and how to fix the problem) The power of protein Why doing endless cardio is not the ideal weight loss solution "Cheat Days" High calorie drinks How to NOT measure progress The most important lifestyle factor for fat loss   TO CONNECT WITH ME    On Instagram: www.instagram.com/andresayesta On TikTok: https://vm.tiktok.com/tLLoyS/ On Youtube www.youtube.com/c/andresayesta Podcast IG page: www.instagram.com/planos_nutrition On Facebook: https://www.facebook.com/planosnutrition Our Facebook Community:https://www.facebook.com/groups/notanotherdietcommunity   FREE RESOURCES To download my Macro Counting Guide tap here  To download my Macro friendly meal planning guide tap here   TO JOIN OUR PRIVATE FACEBOOK COMMUNITY  Not Another Diet Community - tap here   FOR NUTRITION COACHING Apply here at https://planosnutrition.com/application

In this episode, we walked through everything you need to know to get started with tracking macros for fat loss. In this step-by-step guide, we explained what macros are, how to know if how to determine your macro goals, and how to plan your week (including grocery shopping tips!) in order to hit your goals   The Cliff Notes   What are macros? Understanding calories and energy balance. How can tracking macros help with fat loss? How to know if macro tracking is right for you How to determine macros for fat loss. How to plan your day when tracking macros Grocery shopping tips What to do if you go over your macros   WEBINAR GRATUITO: Aprende a contar macros para perder peso https://courses.planosnutrition.com/pagina-de-registro Precision Nutrition Macro Calculator: https://www.precisionnutrition.com/nutrition-calculator   TO CONNECT WITH ME    On Instagram: www.instagram.com/andresayesta On TikTok: https://vm.tiktok.com/tLLoyS/ On Youtube www.youtube.com/c/andresayesta Podcast IG page: www.instagram.com/planos_nutrition On Facebook: https://www.facebook.com/planosnutrition Our Facebook Community: https://www.facebook.com/groups/notanotherdietcommunity   FREE RESOURCES To download my Macro Counting Guide tap here  To download my Macro friendly meal planning guide tap here   TO JOIN OUR PRIVATE FACEBOOK COMMUNITY  Not Another Diet Community - tap here   FOR NUTRITION COACHING Apply here at https://planosnutrition.com/application

In this episode, we explained what happens to your blood sugar when you eat and how this can affect your energy levels, weight, and overall health. Blood sugar spikes cause inflammation, increase the risk of chronic diseases, and increase hunger levels, but there are several dietary and lifestyle strategies that can be used to prevent them. We broke down how to choose foods and structure your meals to avoid the negative impacts of blood sugar spikes and crashes   The Cliff Notes What happens in your body when you eat carbs? Simple vs. complex carbs What are the problems with blood sugar spikes Which carbs to choose Can vinegar help with blood sugar? Protein, fat, and their impact on blood sugar The importance of exercise What are antioxidants and how can they combat the negative effects of blood sugar spikes     TO CONNECT WITH ME    On Instagram: www.instagram.com/andresayesta On TikTok: https://vm.tiktok.com/tLLoyS/ On Youtube www.youtube.com/c/andresayesta Podcast IG page: www.instagram.com/planos_nutrition On Facebook: https://www.facebook.com/planosnutrition Our Facebook Community: https://www.facebook.com/groups/1934943366627043/?ref=bookmarks     FREE RESOURCES To download my Macro Counting Guide tap here  To download my Macro friendly meal planning guide tap here   TO JOIN OUR PRIVATE FACEBOOK COMMUNITY  Planos Nutrition Club - tap here   FOR NUTRITION COACHING Apply here at https://planosnutrition.com/application

This week's episode was recorded as a live event in our free Facebook community. We were joined by Karen Vergara, a financial advisor and Certified Public Accountant, to discuss how to become more confident in your relationship with money and how to to prioritize spending on the things that matter the most to you. Karen explained the importance of spending plans, discussed how (and when) to start creating the financial future you envision for yourself, and the connection between your net worth and your self worth. If you want to change your relationship with money and gain some insight into managing personal finances, this is an episode you don't want to miss.   The Cliff Notes   Karen's story of becoming a financial expert Your money and your self worth Where to start with your finances and managing money Creating a spending plan that prioritizes what you value the most How to afford big purchases How to manage finances with your significant other What to do if your expenses are higher than your income     About Karen:   Karen Vergara was born in Colombia and moved to the U.S. at age 11 without knowing a word of English. She graduated cum laude from the University of Central Florida in 2012 with a degree in accounting and is a Certified Public Accountant.  She has been recognized by the Florida Institute of CPAs as “26 under 36”, has been featured in the Latino Leaders Magazine for her involvement with ALPFA, a Latino Professional Association and most recently received the National Academy of Finance Alumni Award.  Karen is very involved in her community. She's been part of the leadership team of 100 Women Strong and Trustee for the Florida Institute of CPA's Scholarship Foundation. She is also the creator and host of the Statement Makers Podcast, where she highlights the stories of everyday individuals who are doing extraordinary things to make their community a better place to live. She is currently a financial advisor with Allgen Financial. Karen is passionate about her work with individuals in their quest for Financial Freedom.  In her free time, she enjoys reading and planning trips around the world with her husband Jorge.   TO CONNECT WITH KAREN Website: https://www.allgenfinancial.com/ Email: vergara@allgenfinancial.com Instagram: @karenvergaracpa   TO CONNECT WITH ME  On Instagram: www.instagram.com/andresayesta On TikTok: https://vm.tiktok.com/tLLoyS/ On Youtube www.youtube.com/c/andresayesta Podcast IG page: www.instagram.com/planos_nutrition On Facebook: https://www.facebook.com/planosnutrition   Our Facebook Community: https://www.facebook.com/groups/notanotherdietcommunity   FREE RESOURCES To download my Macro Counting Guide tap here  To download my Macro friendly meal planning guide tap here     FOR NUTRITION COACHING Apply here at https://planosnutrition.com/application

In this episode, I sat down with Dr. Bill Harris to dive into the topic of Omega 3 fatty acids and their importance to our health. We discussed what fatty acids are, whether Americans are getting enough, and whether you should supplement with Omega-3s. Dr. Harris is an internationally recognized expert on omega-3 fatty acids and how they can benefit patients with heart disease. He co-invented the Omega-3 Index in 2004 and made it commercially available to the research community and the public in 2009 when he founded the company OmegaQuant. To date, the Omega-3 Index has been used as the standard measure of omega-3 status in more than 200 clinical studies.   The Cliff Notes What are fatty acids and what are their importance Differences between Omega-3 (EPA, DHA, ALA) vs. Omega-6s Omega-3s in the American diet and are we getting enough? Evaluating Omega 3 Supplements and what to look for Ideal EPA to DHA ratios and why this is important OmegaQuant and Invention of the Omega-3 Index Test   About Dr. Harris Dr. Harris is an internationally recognized expert on omega-3 fatty acids and how they can benefit patients with heart disease. He obtained his Ph.D. in Human Nutrition from the University of Minnesota and did post-doctoral fellowships in Clinical Nutrition and Lipid Metabolism with Dr. Bill Connor at the Oregon Health Sciences University. His interest in omega-3 fatty acids began with his postdoctoral work when he published his first study on the effects of salmon oil on serum lipids in humans (1980). Since that time he has been the recipient of five NIH grants for studies on the effects of omega-3 fatty acids (EPA and DHA) on human health.   He has more than 300 publications relating to fatty acids, including omega-3s, in medical literature and was an author on two American Heart Association scientific statements on fatty acids: “Fish Consumption, Fish Oil, Omega-3 Fatty Acids and Cardiovascular Disease” (2002), and “Omega-6 Fatty Acids and Risk for Cardiovascular Disease” (2009) both published in the journal Circulation.   Dr. Harris co-invented the Omega-3 Index in 2004 and made it commercially available to the research community and the public in 2009. To date, the Omega-3 Index has been used as the standard measure of omega-3 status in more than 200 clinical studies. Dr. Harris is also a Professor in the Department of Medicine in the Sanford School of Medicine at the University of South Dakota.   Dr. Harris moved on as OmegaQuant's President in late 2020 to establish the Fatty Acid Research Institute (FARI), where he will go back to his roots of conducting research on fatty acids and health.   LEARN MORE ABOUT OMEGAQUANT: Email: info@omegaquant.com OmegaQuant.com/shop Fatty Acid Research Institute: https://www.faresinst.org/ OmegaQuant YouTube Channel: https://www.youtube.com/user/OmegaQuantLab OmegaQuant Twitter: https://twitter.com/OmegaQuant OmegaQuant Instagram: https://www.instagram.com/omega3index/ OmegaQuant Facebook: https://www.facebook.com/Omega3Index OmegaQuant LinkedIn: https://www.linkedin.com/company/omegaquant-analytics   TO CONNECT WITH ME  On Instagram: www.instagram.com/andresayesta On TikTok: https://vm.tiktok.com/tLLoyS/ On Youtube www.youtube.com/c/andresayesta Podcast IG page: www.instagram.com/planos_nutrition On Facebook: https://www.facebook.com/planosnutrition Our Facebook Community: https://www.facebook.com/groups/1934943366627043/?ref=bookmarks   FREE RESOURCES To download my Macro Counting Guide tap here  To download my Macro friendly meal planning guide tap here   TO JOIN OUR PRIVATE FACEBOOK COMMUNITY  Not Another Diet Community:  https://www.facebook.com/groups/notanotherdietcommunity   FOR NUTRITION COACHING Apply here at https://planosnutrition.com/application  

This week, we asked our community: what is the worst diet you've ever tried? In this episode, we discussed the results and explained how to know whether a diet is going to help or hurt your progress in the long term. We went through the basics of several popular diets, including keto, juice cleanses, the HCG diet, Herbalife, the cabbage soup diet, and more. For each diet, we explained why they "work" short term...but why these are typically not long term solutions. We also explained the characteristics of a good diet and how to judge a diet using a few simple questions.   The Cliff Notes   The Beyonce "master cleanse" The cabbage soup diet The HCG The tuna and pineapple diet Optavia, Herbalife, and other MLMs The ketogenic diet What are the characteristics of a bad diet? Why do people still lose weight on "bad" diets Why do people start restrictive diets? What is a "good" diet? Questions to ask yourself when assessing a diet   TO CONNECT WITH ME    On Instagram: www.instagram.com/andresayesta On TikTok: https://vm.tiktok.com/tLLoyS/ On Youtube www.youtube.com/c/andresayesta Podcast IG page: www.instagram.com/planos_nutrition On Facebook: https://www.facebook.com/planosnutrition Our Facebook Community: https://www.facebook.com/groups/1934943366627043/?ref=bookmarks     FREE RESOURCES To download my Macro Counting Guide tap here  To download my Macro friendly meal planning guide tap here   TO JOIN OUR PRIVATE FACEBOOK COMMUNITY  Planos Nutrition Club - tap here   FOR NUTRITION COACHING Apply here at https://planosnutrition.com/application

In today's episode, we got to sit down with Ari Tulla, a serial entrepreneur, and investor in pursuit of shifting the way we manage our health and nutrition. We talked about the healthcare system in the U.S., how difficult it can be to find good Doctors in America and how he founded BetterDoctors as a result of that. We talked about nutrition and using food as medicine and how his new company Elo is changing the way to personalized nutrition.   About Ari:   BIO: Ari Tulla is a San Francisco-based entrepreneur and the co-founder & CEO of the smart nutrition service, Elo, whose mission is to transform food from the leading cause of disease to medicine. Ari is also an active angel investor and advisor with a portfolio of 40 startups, including Virta Health, Good Eggs, and Ōura. When not working or co-parenting his two young children with his wife, Ari spends his time on the steep cliffs, powdery slopes, and big cold waves that only Northern California can offer.   Cliff Notes Ari's Story and WHY he became so passionate about health and fitness What can be done to address the rise in chronic health conditions in America? What steps need to be taken to improve the US healthcare system for all? How specific biomarkers are the foundation of optimal performance Blood sugar control and monitoring Personalized supplementation through Elo.   Book Recommendations: Eat to beat disease by William E Li   How to connect with Ari https://www.linkedin.com/in/aritulla/   Learn more about Elo: https://www.elo.health/   TO CONNECT WITH ME    On Instagram: www.instagram.com/andresayesta On TikTok: https://vm.tiktok.com/tLLoyS/ On Youtube www.youtube.com/c/andresayesta Podcast IG page: www.instagram.com/planos_nutrition On Facebook: https://www.facebook.com/planosnutrition Our Facebook Community: https://www.facebook.com/groups/1934943366627043/?ref=bookmarks     FREE RESOURCES To download my Macro Counting Guide tap here  To download my Macro friendly meal planning guide tap here   TO JOIN OUR PRIVATE FACEBOOK COMMUNITY  Planos Nutrition Club - tap here   FOR NUTRITION COACHING Apply here at https://planosnutrition.com/application

Many people believe that if they love and accept themselves, they'll ever change their lives or reach their goals. In this episode, we explained why this isn't true and how self-compassion can change the way you approach your fat loss goals (spoiler alert: it can make things WAY easier for you). We explained the elements of self-compassion, recent research in this area, and practical strategies you can use to change your mindset and your relationship with yourself.   The Cliff Notes: Why self-compassion is critical for long-term success in a weight loss journey What is self-compassion and what it's not Easy ways to start practicing self-compassion today Misconceptions about self-compassion Recent research on the connection between self-compassion, food, and weight   TO CONNECT WITH ME    On Instagram: www.instagram.com/andresayesta On TikTok: https://vm.tiktok.com/tLLoyS/ On Youtube www.youtube.com/c/andresayesta Podcast IG page: www.instagram.com/planos_nutrition On Facebook: https://www.facebook.com/planosnutrition Our Facebook Community: https://www.facebook.com/groups/1934943366627043/?ref=bookmarks     FREE RESOURCES To download my Macro Counting Guide tap here  To download my Macro friendly meal planning guide tap here   TO JOIN OUR PRIVATE FACEBOOK COMMUNITY  Planos Nutrition Club - tap here   FOR NUTRITION COACHING Apply here at https://planosnutrition.com/application

In today's episode, we had the pleasure of interviewing a colleague of mine, Bob Seebohar, who is a fellow sports dietitian that helps athletes perform at their peak, but also assists non-athletes who are looking to live longer and healthier. Bob is a busy guy and not only has he created amazing food brands, he'd also worked with other to create great functional products.   In our conversation today we discussed the concept of metabolic efficiency. Using a case study scenario for a woman, Bob broke down the list of things he would implement to help her feel her best and lose weight in the process.   We covered: Blood Sugar regulation The Crossover Point Why protein is important for weight loss Different types of carbohydrates and how they impact blood sugar How you can lose weight eating carbs Superstarches and their benefits   About Bob Bob is a Board Certified Specialist in Sports Dietetics, the former Director of Sports Nutrition for the University of Florida, and served as a Sports Dietitian for the US Olympic Committee. Bob traveled to the 2008 Summer Olympic Games as a Sports Dietitian for the US Olympic Team and the personal Sports Dietitian/Exercise Physiologist for the Olympic Triathlon Team. Currently, Bob owns eNRG Performance and is the Personal Sports Dietitian for the University of Denver Women's Gymnastics Team and the Consulting Sports Dietitian for the University of Denver Athletics Program. Bob created the Nutrition Periodization and Metabolic Efficiency Training concepts and enjoys working with athletes of all ages, sports, and competition levels. In his “spare” time, he manages his two food companies, Birota Foods and All Around Snack Co.   Book Recommendations: Champions Minds by Jim Afremov, PhD Metabolic Efficiency Training by Bob Seebohar   How to connect with Bob Websites eNRG Performance Metabolic Efficiency Training Birota Foods All Around Snack Co. Social Media Facebook Instagram Twitter   TO CONNECT WITH ME    On Instagram: www.instagram.com/andresayesta On TikTok: https://vm.tiktok.com/tLLoyS/ On Youtube www.youtube.com/c/andresayesta Podcast IG page: www.instagram.com/planos_nutrition On Facebook: https://www.facebook.com/planosnutrition Our Facebook Community: https://www.facebook.com/groups/notanotherdietcommunity     FREE RESOURCES To download my Macro Counting Guide tap here  To download my Macro friendly meal planning guide tap here   TO JOIN OUR PRIVATE FACEBOOK COMMUNITY  Not Another Diet Community - tap here   FOR NUTRITION COACHING Apply here at https://planosnutrition.com/nutrition-blueprint-method-np  

This week, I sat down with Natalie Paterson, cofounder and CEO of ingarden, to talk about microgreens and their amazing health benefits. Microgreens are the seedlings of edible vegetables and herbs and are packed full of micronutrients. ingarden is a unique hydroponic system that allows you to grow microgreens in your home. Natalie discussed how ingarden works, the benefits of growing your own microgreens, and how to incorporate these nutrient powerhouses into your meals. Natalie was also kind enough to provide me with a discount code so you can get your own ingarden!   To get 10% off your purchase on ingarden, use code BLUEPRINT10!   About Natalie:   Natalie is a cofounder and CEO of ingarden. Natalie has a background in nutrition and is currently completing her Master of Science in Food Science. She grew up in New Zealand and was inspired by her Māori upbringing to explore the value of growing your own food. In particular, Natalie is drawn to the Māori saying “he kai kei aku ringa,” which means “food from my hands.” For Natalie, this idiom illustrates that in today's society, there is often no connection between people, food, and nutrition.   After studying food and nutrition in depth, she concluded that growing microgreens at home and directly harnessing their immense nutritional power is the best way to smoothly make people's lives more nutritious and sustainable. With ingarden, Natalie has found a way to improve our diets through innovative, fresh, and easily accessible food without sacrificing convenience and comfort   The Cliff Notes   Natalie's roots and how she became passionate about nutrition and health Nutrition vs. Food Science Explaining ingarden and how she started the business What are microgreens and what are some of the benefits of growing your own and including them in your diet? How do hydroponics work and how it can be a sustainable way to grow microgreens? Time it takes to grow microgreens using her system How to incorporate microgreens into your meals?   TO CONNECT WITH NATALIE On Instagram: https://www.instagram.com/ingarden_com/ On her website: https://ingarden.com/ On LinkedIn: https://www.linkedin.com/in/natpat/   TO CONNECT WITH ME    On Instagram: www.instagram.com/andresayesta On TikTok: https://vm.tiktok.com/tLLoyS/ On Youtube www.youtube.com/c/andresayesta Podcast IG page: www.instagram.com/planos_nutrition On Facebook: https://www.facebook.com/planosnutrition Our Facebook Community: https://www.facebook.com/groups/1934943366627043/?ref=bookmarks     FREE RESOURCES To download my Macro Counting Guide tap here  To download my Macro friendly meal planning guide tap here   TO JOIN OUR PRIVATE FACEBOOK COMMUNITY  Planos Nutrition Club - tap here   FOR NUTRITION COACHING Apply here at https://planosnutrition.com/application

This week's episode was recorded as a live event in our free Facebook community. We brought in Nicole Russo, a personal stylist in New York City, to discuss how to shop and dress in a way that looks and feels great throughout your weight loss journey. Nicole walked the audience through mindset shifts for shopping and dressing with confidence, dressing with body insecurities, and the connection between weight, worth, and fashion. She also provided practical advice on dressing for different body types and explained her closet clean-out method step-by-step.   About Nicole:   Nicole Russo is the founder of Let's Get You, a full-service in-person and digital personal styling and wardrobe management company. Based in NYC since 2018, her company offers premier in-person and digital shopping experiences as well as multiple digital products that help anyone dress more stylishly in a matter of hours (without the hours lost shopping or trying on garbage). In a matter of weeks, she gives people a complete wardrobe of confidence-boosting outfits that reflect their success, are easy to pull together, and fit like a dream. Her brand has been featured in Fast Company, Today, and Bustle. Clients include members of the Saudi Royal family, Google executives, Samsung VP's, start-up founders, NYTimes journalists, and that hot dad at pickup.     The Cliff Notes Shopping for clothes when you don't feel confident in your body How to do a closet makeover when you're trying to lose weight Dressing as a plus-sized man How to build a personal style that fits your body and personality Dressing for a larger midsection Dressing for a larger bust Essential stylist pieces for everyone's wardrobe   TO CONNECT WITH NICOLE On Instagram: https://www.instagram.com/_letsgetyou/  On her website: https://www.letsgetyou.com/ Download her closet edit freebie: https://www.letsgetyou.com/closetedit   TO CONNECT WITH ME    On Instagram: www.instagram.com/andresayesta On TikTok: https://vm.tiktok.com/tLLoyS/ On Youtube www.youtube.com/c/andresayesta Podcast IG page: www.instagram.com/planos_nutrition On Facebook: https://www.facebook.com/planosnutrition Our Facebook Community: https://www.facebook.com/groups/1934943366627043/?ref=bookmarks     FREE RESOURCES To download my Macro Counting Guide tap here  To download my Macro friendly meal planning guide tap here   TO JOIN OUR PRIVATE FACEBOOK COMMUNITY  Planos Nutrition Club - tap here   FOR NUTRITION COACHING Apply here at https://planosnutrition.com/application

In this episode, we dove into the topic of OPTAVIA, a diet program based around a multi-level marketing business model. We explained the basics of the program, why some people find success, and why it's likely not the best approach for most people. We also discussed some of the potential issues related to OPTAVIA's health coaches, as well as the ways that diet plans like this can negatively impact your mindset and relationship with food.   The Cliff Notes What is OPTAVIA? What are you allowed to eat while doing the diet? Fuelings and "Lean and Green" meals The 5&1 plan Cost Will OPTAVIA help you lose weight? Sustainability of the diet Concerns with OPTAVIA's "Health Coaches" Andres's perspective on OPTAVIA as a dietitian   TO CONNECT WITH ME    On Instagram: www.instagram.com/andresayesta On TikTok: https://vm.tiktok.com/tLLoyS/ On Youtube www.youtube.com/c/andresayesta Podcast IG page: www.instagram.com/planos_nutrition On Facebook: https://www.facebook.com/planosnutrition Our Facebook Community: https://www.facebook.com/groups/1934943366627043/?ref=bookmarks   FREE RESOURCES To download my Macro Counting Guide tap here  To download my Macro friendly meal planning guide tap here   TO JOIN OUR PRIVATE FACEBOOK COMMUNITY  Planos Nutrition Club - tap here   FOR NUTRITION COACHING Apply here at https://planosnutrition.com/application

If the motivation you had going into 2022 has faded, tune in to this episode to get back on track! Now that it's February, this is the time of year when many people start to give up on the resolutions they made going into the New Year. Often, it is the beginning of a cycle of being either completely "on track" or completely "off track" for the rest of the year. This week, we discussed the most common reasons why New Year's resolutions fail, how to actually achieve your goals this year, and how to stay motivated when you haven't seen results yet.   The Cliff Notes Why most people can't sustain their New Years resolutions How to achieve all your health and fitness goals this year Using the Waterfall System for goalsetting How Andres achieved the goal of getting in the best shape of his life How to stay motivated when you haven't seen results yet   TO CONNECT WITH ME    On Instagram: www.instagram.com/andresayesta On TikTok: https://vm.tiktok.com/tLLoyS/ On Youtube www.youtube.com/c/andresayesta Podcast IG page: www.instagram.com/planos_nutrition On Facebook: https://www.facebook.com/planosnutrition Our Facebook Community: https://www.facebook.com/groups/1934943366627043/?ref=bookmarks   FREE RESOURCES To download my Macro Counting Guide tap here  To download my Macro friendly meal planning guide tap here   TO JOIN OUR PRIVATE FACEBOOK COMMUNITY  Planos Nutrition Club - tap here   FOR NUTRITION COACHING Apply here at https://planosnutrition.com/application

In today's episode, we interviewed Planos team member and former client Vanessa on her experience with gastric bypass surgery. In this open and honest conversation, Vanessa shared what made her decide to get surgery, what happened after, and what advice she would give to someone who is considering bariatric surgery. We also discussed the common types of weight loss surgeries in the US, the physical and mental impacts, and Andres's perspective on weight loss surgeries as a Registered Dietitian.   The Cliff Notes   Types of weight loss surgeries Vanessa's experience with gastric bypass Pre-surgery experience Post-surgery results and regrets Weight regain after surgery Cost of weight loss surgery Psychological effects Who is weight loss surgery an option for Liposuction and skin removal surgeries Advice for anyone considering weight loss surgery   TO CONNECT WITH ME    On Instagram: www.instagram.com/andresayesta On TikTok: https://vm.tiktok.com/tLLoyS/ On Youtube www.youtube.com/c/andresayesta Podcast IG page: www.instagram.com/planos_nutrition On Facebook: https://www.facebook.com/planosnutrition Our Facebook Community: https://www.facebook.com/groups/1934943366627043/?ref=bookmarks   FREE RESOURCES To download my Macro Counting Guide tap here  To download my Macro friendly meal planning guide tap here   TO JOIN OUR PRIVATE FACEBOOK COMMUNITY  Planos Nutrition Club - tap here   FOR NUTRITION COACHING Apply here at https://planosnutrition.com/application

-What is emotional hunger vs. physical hunger + signs of each -emotional eating triggers -emotional eating vs. binge eating - what is the difference? -strategies to reduce emotional eating: stress management, hunger assessment scale, satisfy your emotional needs -stress management: meditation, journaling (gratitude, brain dump), breathwork (box breath) -satisfy your emotional needs - find other ways of coping: sadness, anxiety, exhaustion, boredom, loneliness -use self-compassion   TO CONNECT WITH ME  On Instagram: www.instagram.com/andresayesta On TikTok: https://vm.tiktok.com/tLLoyS/ On Youtube www.youtube.com/c/andresayesta Podcast IG page: www.instagram.com/planos_nutrition On Facebook: https://www.facebook.com/planosnutrition Our Facebook Community: https://www.facebook.com/groups/1934943366627043/?ref=bookmarks   FREE RESOURCES To download my Macro Counting Guide tap here  To download my Macro friendly meal planning guide tap here   TO JOIN OUR PRIVATE FACEBOOK COMMUNITY  Planos Nutrition Club - tap here   FOR NUTRITION COACHING Apply here at https://planosnutrition.com/application