The Nutrition Blueprint Podcast

Andres Ayesta

The Nutrition Blueprint podcast is a health, nutrition, and fitness show hosted by registered dietitian and sports nutrition coach Andres Ayesta. Formerly Vive Nutrition Radio, this podcast is focused on bringing the latest in nutrition and health education to help you design a better lifestyle starting with what you put on your plate.

All Episodes

Welcome to another incredible guest episode of the Nutrition Blueprint Podcast. Our guest today is a fellow registered dietitian and gut specialist Bridgitte Carroll. We dove into the overwhelming world of good and bad bacteria and how many of your current health and weight issues may be rooted in your gut. We discussed bloating and how to manage it and the first line of supplement you can start to take to heal.   About Bridgitte   Bridgitte is a registered dietitian, business coach & entrepreneur. At the beginning of the pandemic, she quit her job at a holistic pharmacy and started her own business, Well By Bridgitte. Her businesses have very much evolved quickly from there. She has quickly helped thousands of men and women heal from gut issues. She realized she was a really good mentor to RDs as well so in 2021 started business coaching high levels RDs and women in wellness to grow from 6 figures to multiple 6 figures. Her newest venture is GutPersonal, a personalized gut health supplement company with a mission of eliminating gut issues for ALL! By taking a quiz, you can learn about what gut health supplement is perfect for you and GutPersonal RDs will support you along the way.   The Cliff Notes   Bridgitte's story and how she became so interested in Gut Health Bloating as a normalized symptom and why it's wrong How to determine the root cause of health issues using GI Stool Testing How birth control create imbalances in your bacterial makeup What supplements should you be taking? Is food enough to cure a bad gut? Gut Personal: Bridgitte's new supplement line and more...   How to connect with Bridgitte and her team instagram.com/gut.personal gutpersonal.com   Books recommended A Happy Pocket Full of Money   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

Nov 30

46 min 36 sec

In this week's episode, we discussed the harmful cycle of mental and physical restriction of food followed by uncontrollable binges that many dieters experience. We explained common triggers to this cycle and how this pattern can become a habit. We finished our conversation by covering some practical strategies to stop binge eating, including breaking restrictive patterns, working to manage emotions in other ways, and using a hunger and fullness scale.   The Cliff Notes What is the binge and restrict cycle? Andres's personal experiences with binge eating What are common binge triggers? How does all-or-nothing thinking lead to binge eating? Strategies to stop restricting food Using a hunger/fullness scale Managing your emotions without using food   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

Nov 23

36 min 35 sec

In this episode, I had the pleasure to interview Toni Marinucci, dietitian, friend, and book author. Toni just released her new book where she talked about the similarities between dating and dieting and how to break through the toxic cycle!   The Once Upon a Diet Method teaches a 7-Step process to help you fix your relationship with food and improve your eating habits to reach your goals in a different and better way!   We covered:   The societal standards of the body and how our cultures dictate how we should look to find "love" Dieting and dating and Toni's breakthrough Planters vs. Bouncers How to look beyond the scale and create your own success scoreboard The Once Upon a Diet Method and steps to get started   To get a copy of Toni's book >> TAP HERE To follow Toni >> TAP HERE To Possibly enter to get a FREE copy of Toni's book >> TAP HERE   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

Nov 16

56 min 46 sec

In today's episode we covered one of the most common questions people have about nutrition: "how much should I eat?" And specifically, how much should you eat if you have specific goals such as fat loss or muscle gain? There is no single correct way to figure this out that works for everyone; instead, we discussed three tools that can help you make this process easier.   The Cliff Notes Why simply saying "eat less" isn't very good weight loss advice Macro counting to determine food needs Importance of auditing your nutrition Measuring portions using your hands Mindful eating The Hunger and Fullness Scale Why mindful eating is important...even if you track macros   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

Nov 9

54 min 14 sec

In today's episode, I had the pleasure to interview John Romaniello, a writer, entrepreneur, investor, and pioneer in the online fitness industry. The podcast has a little bit of everything from his battles with depression, to being one of the first to do online fitness back in 2007 when that was NOT even a thing. We talked about this book Engineering the Alpha and his experience with certain drugs and psychedelics.   John Romaniello is an author, angel investor, media personality, and consultant who helps entrepreneurs improve communication skills and increase revenue through writing. Well-known across multiple industries, Romaniello has written hundreds of articles covering topics from business and marketing to fitness and self-development and is the author of the New York Times bestseller, Engineering the Alpha (HarperOne 2013). In 2015, Romaniello founded Wellspring Media, a consulting company focused on helping increase income and influence through effective branding and storytelling. Romaniello currently serves as an advisor to nearly a dozen companies, freelances as a ghostwriter and copy-doctor, and offers services as a writing mentor and consultant helping content creators become better writers.   Recommendations by John The writer's journey by Christopher Vogler Engineering the Alpha by John Romaniello   To connect with John and find out more about his workshops in London, Austin and LA follow him on Instagram at @johnromaniello   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

Nov 2

51 min 21 sec

In today's episode, Andres dove into his career journey, sharing some of the lessons along the way that have brought him to where he is now. We did a deep dive into his journey to becoming a dietitian, past "odd jobs" that taught him important lessons, and how his current career is inspired by his "why". We also discussed limiting beliefs and how getting comfortable with discomfort can be a powerful catalyst for change in your life.   The Cliff Notes: Not getting into med school and how it changed Andres's life How Andres became a dietitian Odd jobs he worked along the way and what he learned Learning English Perfectionism and anxiety Limiting beliefs in life and fat loss How our childhood shapes our life Finding your "why" The importance of getting uncomfortable   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

Oct 26

57 min 56 sec

Welcome back to the monthly edition of our Chit Chat series with Tony Castillo, Dezi Abeyta, and yours truly! In today's unplanned chat, we dove into the topic of calories and if they are the only thing to focus on for weight loss. More than that, we discuss the topic of IDENTITY and how that reflects on your choices and who you want to become. From understanding who you are now to that renewed, improved, 2.0 version of yourself!   Here is how you can connect to each one of the hosts    Antonio Castillo https://www.instagram.com/coach_tonycastillo/   Dezi Abeyta https://www.instagram.com/fitdadscoach/ and don't forget to subscribe to Dezi's new podcast https://podcasts.apple.com/us/podcast/cant-believe-i-made-it-podcast/id1496203184   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

Oct 19

42 min 33 sec

In today's episode, we dove deep into some of the most important mindset topics that affect your nutrition and fitness journey. Self-confidence is a struggle for many people, so we discussed how to start building more confidence through finding the "why" for your weight loss journey, celebrating small victories, and showing yourself more compassion. We also explained the best ways to respond to negative comments about your body and food choices, and how to care less about other people's opinions.   The Cliff Notes Does weight loss always improve self-confidence? The importance of having a strong "why" when trying to lose weight How to discover your "why" Celebrating small victories and creating a scoreboard for success The importance of self-compassion Dealing with negative food/body comments from strangers Dealing with negative comments from your partner or family members How to respond when someone in your life gains weight How to not care as much what people think   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.planos-nutrition.com/macrocountingfreeguide To download my Macro friendly meal planning guide https://www.planos-nutrition.com/mealprepfreebie   TO JOIN OUR PRIVATE FACEBOOK COMMUNITY  Planos Nutrition Club - https://www.facebook.com/groups/planosnutritionclub   FOR NUTRITION COACHING Apply here at https://planosnutrition.com/application

Oct 12

58 min 13 sec

In today's episode, we covered the topic of eating out and how it can support (or undermine) your fat loss goals. We discussed how to navigate eating out and how your restaurant habits may change depending on the stage of your nutrition and fat loss journey you're currently in. Plus, we covered some tips and mindset changes you can make to enjoy your social life while still achieving your fat loss goals.   The Cliff Notes   The cost of getting lean and what price are you willing to pay? Can you eat out if you're trying to lose weight? Restaurant habits going from lean to very lean Restaurant habits when you're at a high body fat percentage and looking to lose weight Balancing goals and social life Problems with the "cheat day" mentality Tips for making healthier choices eating out Using a hunger/fullness scale Do you need to track when you eat out?   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.planos-nutrition.com/macrocountingfreeguide To download my Macro friendly meal planning guide https://www.planos-nutrition.com/mealprepfreebie   TO JOIN OUR PRIVATE FACEBOOK COMMUNITY  Planos Nutrition Club - https://www.facebook.com/groups/planosnutritionclub   FOR NUTRITION COACHING Apply here at https://planosnutrition.com/application

Oct 5

53 min 9 sec

Today's episode was exciting as we got to dive into one of the things we do daily unconsciously but that has such a profound effect on our health: BREATHING! We brought in Mitch Harbaugh who is the founder of Rewild Tribe and coach for South Tampa CrossFit. We talked through things like foot health, his favorite recovery strategies, a nordic sauna, but most importantly breathing!   How to connect with Mitch www.instagram.com/sweet._.mitch https://www.linkedin.com/in/mitchell-harbaugh-a06521131/ https://solo.to/sweetmitch   Recommendations by Mitch StrongFit 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

Sep 28

57 min 21 sec

In today's episode, we talked about the importance of prioritization, scheduling, and achieving greater productivity in your life. If you're trying to improve your nutrition and fitness, it's not going to happen by accident, or "in your free time". Today, Andres describes his personal approaches to creating more productive days that you can apply right away. We discuss how prioritization applies to health goals and explain why it's not usually the case that "you don't have enough time".   The Cliff Notes Importance of prioritization How to set your priorities Setting SMART goals The Waterfall System for achieving goals How Andres plans his day Time blocking Where does motivation come from? How to find more motivation The 5 minute rule for motivation   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.planos-nutrition.com/macrocountingfreeguide To download my Macro friendly meal planning guide https://www.planos-nutrition.com/mealprepfreebie   TO JOIN OUR PRIVATE FACEBOOK COMMUNITY  Planos Nutrition Club - https://www.facebook.com/groups/planosnutritionclub   FOR NUTRITION COACHING Apply here at https://planosnutrition.com/application

Sep 21

46 min 25 sec

Before today's episode, Andres asked his followers on Instagram an important question that anyone on a health and fitness journey should ask themselves regularly: What is your biggest nutrition struggle? Based on the responses to this question, Andres turned follower and listener challenges into opportunities for coaching, providing advice and strategies to address common challenges such as emotional eating, "trigger foods", maintaining consistency, and fear of weight regain.   The Cliff Notes   The problem with seeing foods as good and bad What makes a food hyperpalatable What causes emotional eating Strategies to manage emotional eating What to do if you overeat Dealing with fear of regaining weight after weight loss What is reverse dieting Is it okay to undereat during the week and overeat on weekends? Creating more consistency in your nutrition and fitness   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.planos-nutrition.com/macrocountingfreeguide To download my Macro friendly meal planning guide https://www.planos-nutrition.com/mealprepfreebie   TO JOIN OUR PRIVATE FACEBOOK COMMUNITY  Planos Nutrition Club - https://www.facebook.com/groups/planosnutritionclub   FOR NUTRITION COACHING Apply here at https://planosnutrition.com/application  

Sep 14

51 min 22 sec

Welcome to your September edition of the Chit Chat Series with Tony Castillo, Dezy Abeyta and yours truly! In today's unplanned episode we talked about wearable technology, tracking calories using trackers like Whoops and Fitbits, and how to create scoreboards and data to track your progress. Let's not forget about our breathwork conversation and cold/heat therapy   Some Cliff Notes   Whoop and what we use this tracker Kim Kardashian using wearable tech to track her sleep How accurate are calories burned in devices like FitBit, Whoops, etc How do I coach clients using Whoop data Importance of Outcomes and Scoreboards to track progress Nordic Sauna Experience Breathwork and more...   You would not want to miss out on this one!   Here is how you can connect to each one of the hosts    Antonio Castillo https://www.instagram.com/coach_tonycastillo/ Dezi Abeyta https://www.instagram.com/fitdadscoach/   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

Sep 7

53 min 56 sec

In today's episode, I got the opportunity to interview a great friend, former client, and physical therapist Corey Hoffner. In this podcast, We typically talk about nutrition so I thought It'd be cool to dive into something different that still aligns with one of the most important pillars of health: Movement. We covered the basics of   About Corey: Corey is a licensed physical therapist and certified strength and conditioning coach who has helped hundreds of people including CrossFit Athletes eliminate their shoulder and knee pain so they don't have to miss another workout. He's also helped the average person in outpatient physical therapy reach their goals through manual therapy, stretching, and the creation of extensive rehabilitation programs with a goal of avoiding injections, medications, and surgery.   The CliffNotes   The healthcare insurance model in the U.S. and what's wrong with it Why Corey left his stable job to pursue online/virtual Physical Therapy Mistakes people make when starting a fitness routine Posture Assessment and Functional Movement Evaluation The most common injuries you see in CrossFit Athletes How to deal with low-back pain (Sciatica) How to deal with shoulder injuries Latest techniques for pain management in the Physical Therapy World (Cupping, Graston, etc) How does it work to do Virtual Physical Therapy?   To connect with Corey https://www.facebook.com/corey.hoffner   To Join his Facebook Community https://www.facebook.com/groups/nqcft/   Corey's Website www.choffnerPTSC.com   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

Aug 24

51 min 59 sec

In today's episode, we discussed a recent study that compared vegan and non-vegan diets to determine if one is better for muscle gain when following a resistance training program. In addition to diving into the study and revealing the results, we also gave an overview of protein - what it is, its role in the body, and why it is essential for fat loss and muscle gain.   Examine Article: https://examine.com/members/deep-dives/article/comparing-animal-and-plant-protein-in-the-context-of-resistance-training/?utm_source=examine-insiders&utm_medium=email&utm_campaign=2021-07-29 Original Study: https://pubmed.ncbi.nlm.nih.gov/33599941/   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

Aug 17

41 min 28 sec

In this edition of our monthly Chit Chat Series along with dietitians Tony Castillo and Dezi Abeyta, we dove a little into mental health. From seeing the olympics and the Simone Biles controversy to how anxiety and overwhelm affects your daily decisions. We discussed 6 strategies and tips on how to manage this at the end.   The Cliff Notes   Our take on Simone Biles quitting after one event in the olympics The mental pressure athletes face Understanding past conditioning and how it affects our decisions around food Anxiety and overwhelm and how it starts How I (Andres) dealt with anxiety and got it under control Strategies to manage anxiety and overwhelm daily and more...   Here is how you can connect to each one of the hosts    Antonio Castillo https://www.instagram.com/coach_tonycastillo/ Dezi Abeyta https://www.instagram.com/fitdadscoach/   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

Aug 10

45 min 51 sec

In today's episode we covered how to use macro counting as a strategy for improving your nutrition, whether for fat loss or muscle gain. We broke down what it is, who it works well for, and why it isn't just another fad diet. There are a lot of misconceptions about macro counting and a lot of mistakes many people make when starting out. We shared our top tips for avoiding those mistakes and using macro counting as a valuable tool, rather than getting sucked into the diet mindset.   In this episode we covered...   What is macro tracking? How did Andres get started with macro tracking? What are some common macro tracking misconceptions? Why you shouldn't go to bed hungry - even if you "run out" of macros What happens if you go over your macros? Do you need to use a food scale? What does "macro-friendly" mean? What to do if you're struggling to get enough of one specific macronutrient   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

Aug 3

55 min 51 sec

In today's episode, we discussed the analogy of "lowest hanging fruit" to explain where people should start in their journey to improve their health and lose fat. When you feel like you're at rock bottom in your health and nothing is going right, which habits are the most important ones to start? We discussed how to maintain consistency with your nutrition and continue to achieve amazing results over time.   Today we covered....   What happens when you try to overhaul your entire lifestyle What are some of the triggers people have for deciding to invest in nutrition coaching What are "lowest hanging fruit" What are some basic habits people should start with to improve their nutrition and lose fat What are some more challenging health habits? The power of asking yourself "why" Why your health is like a stove What is Minimum Effective Dose?   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

Jul 27

51 min 33 sec

In today's episode, we introduced our newest podcast member and sidekick Kenzie, and we also had our very own success coach Dana sharing her experience with some of our clients. We share 3 case studies of how these 3 separate clients all lost anywhere from 15-18 lbs., discussing what strategies they used, and the challenges they faced. Each client started with a unique background and goals, and we walked through the process of shifting their nutrition, lifestyle, mindset, and movement.   Here are the Cliff Notes   Introducing our newest podcast member, Kenzie   Coach Dana's journey with her client Sharon - how she drastically improved her health, became comfortable in her skin, and started to prioritize herself.   Amanda's story - how she created a better work/life balance, overcame undereating, and found success through macro tracking.   Corey's story - how he went from lean to leanest and got in the best shape of his life.   What is the cost of getting super lean?   FOR NUTRITION COACHING Apply here at https://planosnutrition.com/application   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

Jul 20

48 min 41 sec

In today's monthly Chit Chat series alongside with dietitians Tony Castillo and Dezy Abeyta, we covered the reality we see as nutrition professionals in the health care system in America and how we focus so much in reactive health care rather than proactive and preventive. We covered cultural differences in food, and how a lack of education is causing so many issues in people's health and weight   Here is how you can connect to each one of the hosts    Antonio Castillo https://www.instagram.com/coach_tonycastillo/ Dezi Abeyta https://www.instagram.com/fitdadscoach/   Make sure you check out Dezi's new podcast "I Can't Believe I made it" available on most podcast platforms.   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

Jul 13

47 min 29 sec

Do you ever wonder why is it so easy to overeat Oreos or Chips? No it's not you I promise. The food industry designed them that way. Unfortunately, we live in a time where now "Health Foods" are not being produced using the same principles as things like candy no matter the amount of buzzwords (i.e. gluten-free) they have.   In today's episode, we covered:   The history behind junk foods Reasons why eating junk and processed foods is so easy The big five things all processed foods have in common The ingredients behind hyper delicious food 7 Strategies to live in a world where processed foods can live but without hurting 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 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

Jun 29

37 min 17 sec

In our monthly edition of the Chit Chat Series, we covered the impact influencers, celebrities and athletes have in our nutrition decisions. This was rooted in the recent video released from one of the top paid athletes in the world Cristiano Ronaldo removing a couple of Coca-Cola bottles from a press conference and supporting water instead causing the company to lose billions overnight.   In this episode...   How one person can influence the decisions of millions Reducing sugar consumption and calories with more water Ethical and moral compasses of influencers supporting products they may not believe in The power of social media ads and the selling of fluff and more...   Here is how you can connect to each one of the hosts    Antonio Castillo https://www.instagram.com/coach_tonycastillo/ Dezi Abeyta https://www.instagram.com/fitdadscoach/   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

Jun 22

46 min 57 sec

In this short episode, Andres goes over simple strategies or tips to manage your nutrition during the summer including what NOT to do.   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

Jun 15

20 min 51 sec

In today's episode, my friend and colleague Megan went over common personality types of entrepreneurs when it comes to nutrition, health, and fitness. We discussed what most people's views on nutrition are and how they fit those personality types and strategies for each. This applies to most people! Check out the show notes below for her new book!   Megan (Ware) Poczekaj is a registered dietitian nutritionist in Orlando, FL. She owns the private practice, Nutrition Awareness, where she teaches other entrepreneurs how to maximize their productivity and performance with nutrition. She is the author of the book The Optimized Life: A Nutrition Guide for Entrepreneurs and the cohost of the Nutrition Awareness podcast.   The Cliff Notes   Megan's Journey as an entrepreneur What she's realized working with many business people when it comes down to their nutrition Nutrition Personality Types explained Strategies to manage your health and nutrition according to your personality type Megan's new book and how it can help you   To learn more about Megan and even work with her visit https://www.orlandodietitian.com and check our Instagram for content: instagram.com/nutrition.awareness   To get Megan's new book, you can get it from Amazon here   Megan's Podcast Recommendations No one is coming to Save us (For parents mostly)   Megan's Book Recommendations Salt, Fat, Acid, and Heat   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

Jun 8

59 min 18 sec

In this monthly edition of our Chit Chat series, I am joined by dietitians Dezi and Tony to discuss the latest. It's not every day you will see three dudes talking about baby-led weaning but today... well, we went there. We covered emotional eating, and also briefly touched upon transitioning off keto and the fear of carbs   The Cliff Notes   What we are up to?   Dezi's new book that just released on Amazon "The Lose your Guy Guide" Tony's experience with Baby-Led weaning How Dezi fed her baby when she was younger How you are fed as a baby could impact your nutrition later in life Emotional Eating Fear of Carbs and Transitioning off Keto   Here is how you can connect to each one of the hosts    Antonio Castillo https://www.instagram.com/coach_tonycastillo/   Dezi Abeyta https://www.instagram.com/fitdadscoach/   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

May 4

40 min 41 sec

In today's episode, we cover the finding of some recent nutrition research on different hot topics such as taurine supplementation, differences in breakfast nutritional composition, and the differences between Keto and Non-Keto Diets for fat loss and maintenance of lean mass (muscle)   Studies Reviewed: https://pubmed.ncbi.nlm.nih.gov/32756313/ https://pubmed.ncbi.nlm.nih.gov/33624538/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7285212/   OUR NUTRITION MAKEOVER METHOD program is open for enrollment Apply here at https://planosnutrition.com/application   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

Apr 27

26 min 31 sec

If you are sick and tired of looking at the scale not move or go up no matter what you are doing in your weight loss journey this episode is for you. We dive into understanding what weight is and what is not, and how you can think of progress beyond the number   The Cliff Notes What is weight and what does it represent Understanding body composition and how it changes day-to-day What the number on the scale does not tell you How carbs and water influence weight What to do when the scale creates more anxiety than help What are non-scale victories and how to use them to your advantage Daily and weekly journaling to celebrate wins   Our Program If you are tired of going on this weight and fat loss journey alone, we are to help you crush your goals in our brand new hybrid coaching program. You can book a call here to get started (calendly.com/planosdiscoverycall)   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

Apr 20

37 min 22 sec

In this episode, we talked a little more about the mindset around nutrition particularly around the topic of perfection, and why perfection a lot of time is the reason many people struggle with weight loss. During today's solo conversation, I covered the perfectionist mindset around dieting and explained how you can change it to have a more progressive and consistent lifestyle that yield bigger results over time   The CLIFF NOTES The impact perfection has on your weight loss results Consequences of perfection The Power of Tiny Gains and how habits are built The importance of progress and consistency Strategies to achieve consistency and make small but lasting changes   We opened up enrollment to our brand new NUTRITION MAKEOVER METHOD program which teaches how to build strong habits in nutrition, lifestyle, and a resilient mindset to completely transform your relationship with food. Apply here at https://planosnutrition.com/application   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

Apr 13

34 min 41 sec

In this solo episode, we broke down another incredible study just hot off the press from last week where we explored the nutrition considerations for women through their menstrual cycle. We discussed how the time of the month for the ladies affects things like performance, muscle mass, and even the ability to lose weight.   The Cliff Notes Understanding the female hormonal cycle Differences between Follicular and Luteal Phases What are metabolic changes that happen through the cycle? When are women more prone to lose muscle mass? Changes in energy expenditure and how many calories women burn through different phases Do birth control pills affect performance and body composition? What supplements are recommended for women, particularly athletes? How do carbs, protein and fat recommendations change through the cycle?   You can download the full article here: https://jissn.biomedcentral.com/track/pdf/10.1186/s12970-021-00422-8.pdf   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

Apr 6

40 min 59 sec

In this episode we reviewed a recent study called Perspectives into the experience of successful, substantial long-term weight-loss maintenance: a systematic review that looked at the 10 factors that people who lost weight and kept it up for up to year had in common   The show notes Similarities between the weight loss process and riding a bicycle Review of the study Factors that people that lost weight and kept it off had in common My two cents on learning to love the process   Here is the link the study https://pubmed.ncbi.nlm.nih.gov/33455563/   Here is where we read the summary https://examine.com/personalized/issue/march-2021/summary-W9KW69/   If you haven't yet, make sure you join our Private Facebook Community here: https://www.facebook.com/planosnutrition   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

Mar 30

30 min 14 sec

In this episode, I had the pleasure to interview on of Biolayne's nutrition coaches Noah Lee to discuss fat loss strategies he implements with his clients to help them achieve phenomenal results. We talked reverse dieting, refeeds, diet breaks, and beyond!   About Noah: Noah Lee has been working with team BioLayne under Dr. Norton and Holly Baxter since August of 2018. He currently is completing his B.S. in Human Performance with a concentration in Exercise Physiology at The University of Tampa. Noah is a past collegiate athlete having played 3 years of NCAA Division II golf. After the completion of his degree at UT, Noah plans on attaining his Masters degree in Exercise Science. Noah's specialty includes helping his clients set up the most efficient fat-loss diets possible by focusing on pre-diet metabolic health and reverse dieting. He is well versed in all aspects of the coaching process including: Fat loss diets, mass gain diets, contest preparation and post-competition nutrition. Noah works with both male and female clients.   The Cliff Notes   Assessing client's metabolic health Understanding Reverse Dieting and how to do it properly Overcoming plateaus and important considerations when the weight isn't moving What are DIET BREAKS? The cost of getting lean and what you must be willing to do to get to single digit fat %. Refeeds and why we both hate the term "CHEAT DAYS"     To reach out to Noah, check out his Instagram https://www.instagram.com/noahdavidlee/   To work with him you can apply through BioLayne biolayne.com/coaching and select Noah to be your coach.     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

Mar 23

55 min 34 sec

In today's episode, I had the pleasure of chatting with 7x CrossFit Games Athlete Margaux Alvarez discussing everything from her drive and push for fitness, her inspiration, her nutrition and routines, and how she made it to the NBC Titan Games and American Ninja Warrior!   About Margaux: Small Business Owner, Winemaker, Winetrepreneur, 7x CrossFit Games Athlete, NBC Titan, Long Drive Golfer, Broadcast Analyst   The Cliff Notes   Margaux's Story and who she is What happened in 2008 and how it shaped her entire life and journey How she got into CrossFit Some of the biggest challenges Margaux have faced in her career? Mental Strength and Drive to compete Margaux's nutrition philosophy How Margaux used to eat competing in the Games Overcoming Disordered Eating Margaux's passion for wine and how she started her wine business The Titan Games experience Important lessons for women and what she would tell her old self if she could   EXCITING EPISODE GIVEAWAY >> We partnered up with Margaux's wine company The GOAT Wine to send a 3-pack to anyone in select states in the United States who participates in the giveaway happening in our Instagram page. Please click her to see all the details (Giveaway closes 3/23/21)   How can you learn more about Margaux? Visit her Instagram page: @321gaux Visit her wine company's website: https://www.thegoatwine.com/   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

Mar 16

1 hr 1 min

If you ever visited a GNC store or Vitamin Shoppe you know how overwhelming that can be. Picking the right supplement, knowing whether it's good or not, and on top of that getting the pressure from sales people to get specific kinds that benefit their commissions is too much. In today's podcast we brough Andy Holmes who works for Informed Choice, a company that tests and gives the seal of approval to supplements worldwide.   Here is what we covered   The history of informed choice Informed Choice Vs. INformed SPort What is a MAQ Assessment and why is it important Should non-athletes buy informed choice certified supplements The craziest things Andy has found in supplements Common supplements you should always look for these certifications in their labels   Where to get more information and resources informedsport.com informedchoice.com wetestyoutrust.com   If you have more questions about any of what we discuss you can email Andy to andy.holmes@lgcgroup.com   About Andy: Andy Holmes is the United States Business Development Manager for LGC Science’s Informed-Sport and Informed-Choice nutritional supplement testing services, and he has over 16 years of experience in the Sports Nutrition Industry.   He is responsible for introducing LGC’s Informed-Sport and Informed-Choice certification program to new clients. He works closely with prospective and current clients to make sure they understand and meet LGC’s anti-doping standards along the entire manufacturing process. He is responsible for explaining safeguards in the program and how they help mitigate risk, so that the customer can understand that every effort is being made by LGC to ensure the highest level of safety. He also works in tandem with LGC’s Program Management Team to make sure that compliance with the program including, but not limited to, product/ingredient evaluation, raw material evaluation at each production/packing site, raw material supplier assessment procedures, SOP review for all production/packing/storage facilities, verifying label identity testing, contaminant testing, and GMP verification. He is also responsible for explaining and promoting the program and its benefits to a variety of influencers including: sporting leagues, anti-doping agencies, professional/collegiate dieticians, medical entities, military leaders/dieticians, coaches, athletic trainers, athletes (amateur/professional), police departments and parents. Lastly, Andy works with LGC’s world class anti-doping lab for all inquiries, results findings, new threats, WADA revisions, education, and service offerings.   Here is how you can connect to each one of the hosts    Antonio Castillo https://www.instagram.com/coach_tonycastillo/ Dezi Abeyta https://www.instagram.com/fitdadscoach/   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

Mar 9

52 min 54 sec

In today's episode we brought in Canadian dietitian Andy De Santis, Author of 7 Books and Lover of Kale!! We dove into the topics of one his books Acid Reflux where we explored the nutritional considerations around it.   About Andy   Andy is a private practice dietitian, blogger and author from Toronto, Canada. He graduated from the University of Toronto School Of Public Health with a Master's in public health nutrition before working with Diabetes Canada in the research and education department. From there Andy combined his dual passions of one-on-one counselling and public education by pursuing a private practice career where writing and social media played pivotal roles in his success. He has published 7 books with more on the way, and isn't afraid to share his love of kale and a good old fashioned poop joke in the name of education.   The Cliff Notes   Books Andy has written What is Acid Reflux, Heartburn and GERD What causes Acid Reflux The how you eat vs. what you eat difference How to manage Acid Reflux without medications Foods that normally trigger Acid Reflux Nutritional Supplements that have research to support Acid Reflux Management How long should you wait before going to bed after eating at night Intermittent Fasting thoughts (based on Andy's book on this)   TO LEARN MORE ABOUT ANDY   instagram.com/andytherd https://www.linkedin.com/in/andy-de-santis-rd-mph-2a5579140/ andytherd.com/blog   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

Mar 2

47 min 43 sec

In this episode, I will be walking you through some of the most common reasons people plateau in their weight loss goals and will give you the strategies and tips to overcome those plateaus   THE CLIFF NOTES   What is a weight loss plateau? Why do weight loss plateaus happen? Nutritional Considerations. Are you really eating as little as you think? Metabolic Adaptations Thinking beyond food on weight loss How to does sleep affect your goals? Stress. The silent weight loss stopper Are hormones to blame? Lessons after having coached over 500 people!   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 and https://www.facebook.com/andresayestadietitian   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

Feb 23

34 min 31 sec

Today's episode was a special one. I got the chance to interview one of my best friends since grade school. Carol Perez is a jack of many trades but she identifies herself as a storyteller and women empowerment advocate. Carol has done it all, from working from some of the most iconic companies in the world including Twitter, Lyft and WeWork but also realizing that fulfillment didn't come from those experiences but rather through a journey of self-discovery that started with a Shaman outside of Mexico City   The Cliff Notes: Carol's Story and her experience working in tech giants The Shaman Experience that changed her life The practice of mindfulness and meditation Society expectation and embracing the ups and downs Body image >> How she grew up and where she is now How Carol eats according to her menstrual cycle What are vibrations and what does it mean when you are vibrating high or low Quantum Physics and the basics! Movement and Dancing - The connection between mind and spirit and more…   TO  CONNECT WITH CAROL    To learn more about upcoming retreats in Acapulco and to connect with Carol visit her Instagram or her company’s website   Bomthea: www.bomthea.com Carol’s IG: www.instagram.com/carolpereza 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

Feb 16

1 hr 2 min

Chit Chat series are back! Today we had an amazing conversation about being a parent, or planning to be a parent and how your goals and priorities change. We talked about realistic expectations in your nutrition and health goals and our top pieces of advice as 2021 gets under way   The Cliff Notes How Tony's routines changed after having his daughter last year Understanding the seasons of life and what's realistic for your goals The effort knob and how much are your turning to for your goals Top Advice for your nutrition in 2021 How you talk in front of your kids matter and can shape their future And more... Here is how you can connect to each one of the hosts    Antonio Castillo https://www.instagram.com/coach_tonycastillo/ Dezi Abeyta https://www.instagram.com/fitdadscoach/   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

Feb 9

39 min 21 sec

A recent post by Jillian Michaels made headlines in the fitness world as she provided some recommendations that were not based on sound evidence. In today's episode I reacted to this video and provided some feedback on some of her claims   The cliff notes: Our new group program launches February 15th (More info below) Who is Jillian Michaels? Recent video on protein needs What are the current Protein recommendations? Does protein really cause acidity in our bones? Protein and your kidneys. Will they stop working with too much protein? Protein and Cancer Antibiotics, Hormones and GMOs My final thoughts on how much protein you should consume   Group Coaching Enrollment is now open. Apply here https://planosnutrition.com/application To learn more about the Chronic Dieting Detox Program https://planosnutrition.com/dieting-detox   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

Feb 2

40 min 22 sec

In today's episode I discussed some of my biggest objections around diets, why they are effective, and also why you should not do them unless you have a clear plan for after the diet. I also gave you a quick look inside our brand new Group Coaching Program the Chronic Dieting Detox that is NOW open for Enrollment   The Cliff Notes Dietary trends of 2021 (Most searched diets) Diet trend statistics Results from our surveys Understanding the basic principles of a diet and what do they all have in common Why doctors are not always the best person to recommend a diet What you should stay away from in 2021? Behind the scenes Chronic Dieting Detox Program Discuss top name diet brands   Group Coaching Enrollment is now open. Apply here https://planosnutrition.com/application   To learn more about the Chronic Dieting Detox Program https://planosnutrition.com/dieting-detox   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

Jan 26

44 min 31 sec

Do you have strong morning routines? In today's episode we will dive into how to create them and what they are so important to set yourself up for success The cliff Notes: Why morning routines are important Why I avoid connecting to the world first thing in the morning When did I start implementing morning routines What are some of morning routines you could start implementing for yourself How to get started Books I read in 2020 that could be added in your reading list Daily Planning like a boss and how not to overwhelm yourself with list Our Chronic Dieting Detox Group Coaching program launches February 8th, 2021 and we are looking for BETA TESTERS to join the first round. You can apply here https://planosnutrition.com/dieting-detox   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

Jan 19

34 min 58 sec

Hey Listeners! Welcome back to another NBP Chit Chat Series with yours truly Andres and our co hosts Tony and Dezi! In this episode we shared our lessons learned from 2020 and how we turned obstacles into opportunities!    Here is how you can connect to each one of the hosts    Antonio Castillo https://www.instagram.com/coach_tonycastillo/ Dezi Abeyta https://www.instagram.com/fitdadscoach/ 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  

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Jan 12

36 min 30 sec

We are back! Formerly Vive Nutrition Radio, this episode in the new year marks the release of our new and revamped podcast now The Nutrition Blueprint Podcast hosted by yours truly Andres!  We are starting this year with an episode on personal growth and positive perspective as we start the new year!    In this episode Dallen shares his most important teachings about personal growth, perspective and self mastery to live an extraordinary life   His Background and how it all started  What are Realizations?  Morning Routines The power of journaling and thought-provoking journaling prompts  How to help people find purpose?  The power of gratitude Building Strong habits TO CONNECT WITH DALLEN   Twitter  @dallenreber   Instagram @dallenrebber   To sign up for his realizations newsletter: https://dallenreber.substack.com/ To Order his journal  https://www.amazon.com/Realizations-Self-Mastery-Gratitude-Productivity-Habit-Tracker/dp/B08JCHTVG1/ref=sr_1_4?dchild=1&keywords=self+mastery+journal&qid=1605109642&sr=8-4 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

Jan 5

42 min 20 sec

In this episode Andres talks about taking a break from podcasting and why there are big changes happening to the company in the next two months!  Thank you so much for being an avid listener to the show. We will be taking a break from podcasting due to unforeseen circumstances related to our company name and will be restarting in January 2021.  In this episode  Where are we at and where we came from What happened in August 2020? Why we are changing our name Taking a break from podcasting What we have in store in 2020 and why we are different To get updates in our rebranding process and our group coaching launch in January, make sure you drop your email to get added to our newsletter HERE   TO CONNECT WITH ANDRES   On Instagram: www.instagram.com/andresayesta On TikTok: https://vm.tiktok.com/tLLoyS/ On Youtube www.youtube.com/c/vivenutrition Podcast IG page: www.instagram.com/vivenutrition On Facebook www.facebook.com/vivenutrition Our Facebook Community: https://www.facebook.com/groups/1934943366627043/?ref=bookmarks   FREE RESOURCES To download my Macro Counting Guide tap here  To download my Intermittent Fasting FREE course tap here   TO JOIN OUR PRIVATE FACEBOOK COMMUNITY  Team Vive Nutrition - tap here FOR NUTRITION COACHING Apply here at www.vive-nutrition.com/online-coaching 

Nov 2020

17 min 38 sec

WE MADE IT TO EPISODE 100!!  THANK YOU SO MUCH FOR YOUR SUPPORT To celebrate this we are going to do an awesome GIVEAWAY of a $100 AMAZON GIFT CARD, and a T-SHIRT!  Here is how you can enter to win  Step 1: Subscribe to Vive Nutrition Radio Step 2: Leave a 5-Star Review and tell us why you love Vive Nutrition Radio: https://vive-nutrition.com/podcastreview Step 3: Email a screenshot of your review to info@vive-nutrition.com    We will announce the winners on November 6th, 2020   ---    In today’s episode we are bringing our very own Coach Dana Wallace, nutrition coach and registered dietitian for Vive Nutrition. Dana is mom of 3 little boys and she shared some very amazing knowledge bombs on being a mom and how to prioritize health. She shared her routines and her ABC system she teaches her clients to crush their health and fitness journeys   The cliff notes    Her background and how she became a dietitian How was her life before she had kids and how did it change?  What are some things she has learned as a mom when it comes down to health and fitness  The A B and C focus areas As a coach for Vive Nutrition, what are some of the things she sees in a lot of your clients that are common mistakes or issues ** How does she help her clients overcome those things  What are her morning routines or how does she stay active How does she manage the nutrition of her kids  What are things you should avoid when it comes down to food around children  The power of parents on the relationship children create with food And more   To work with Coach Dana Apply here at www.vive-nutrition.com/online-coaching    TO CONNECT WITH ME    On Instagram: www.instagram.com/andresayesta On TikTok: https://vm.tiktok.com/tLLoyS/ On Youtube www.youtube.com/c/vivenutrition Podcast IG page: www.instagram.com/vivenutrition On Facebook www.facebook.com/vivenutrition Our Facebook Community: https://www.facebook.com/groups/1934943366627043/?ref=bookmarks FREE RESOURCES To download my Macro Counting Guide tap here  To download my Intermittent Fasting FREE course tap here   TO JOIN OUR PRIVATE FACEBOOK COMMUNITY  Team Vive Nutrition - tap here

Oct 2020

1 hr 1 min

In today’s episode we discussed Andy Frisella’s 75 HARD Challenge which has been trending in the past few months among many.  The Outline  What is the 75 HARD Challenge  What are the rules of the challenge  Does it help you lose weight?  What are the pros and cons discussed among 3 dietitians Who is this challenge for and who is it not for?  The importance of unbiased opinions And more!!  Here is how you can connect to each one of the hosts  Antonio Castillo https://www.instagram.com/coach_tonycastillo/ Dezi Abeyta https://www.instagram.com/fitdadscoach/   TO CONNECT WITH ME  On Instagram: www.instagram.com/andresayesta On TikTok: https://vm.tiktok.com/tLLoyS/ On Youtube www.youtube.com/c/vivenutrition Podcast IG page: www.instagram.com/vivenutrition On Facebook www.facebook.com/vivenutrition Our Facebook Community: https://www.facebook.com/groups/1934943366627043/?ref=bookmarks FREE RESOURCES To download my Macro Counting Guide tap here  To download my Intermittent Fasting FREE course tap here   TO JOIN OUR PRIVATE FACEBOOK COMMUNITY  Team Vive Nutrition - tap here   FOR NUTRITION COACHING Apply here at www.vive-nutrition.com/online-coaching 

Oct 2020

40 min 27 sec

In today’s episode we got the chance to interview the awesome Lauren Twigge, also known as @thedairydietitian, a Dallas-based registered dietitian who grew up on a farm in California and understands first-hand the dairy industry. Today, we went deep into the biggest misconceptions about it. The Cliff Notes ** Lauren’s background and story ** How did she become interested in teaching more about dairy ** What is considered dairy and what are the nutritional benefits? ** Sourcing of Dairy the process from going from a farm to a store ** Why does dairy get such a bad rep? ** Milk Allergies vs. Intolerances ** Netflix documentaries and why we should or shouldn't make decisions in our nutrition based on those ** Common myths and misconceptions about dairy ** and much more! About Lauren: Lauren Twigge is a Dallas based Registered Dietitian with a Masters degree in Clinical Nutrition and a bachelor's degree in Animal Science. She works in corporate wellness and counsels a few private clients by day, and runs a growing Instagram account by night. Lauren was born and raised in a family of farmers and is an outspoken supporter of the agricultural industry. Growing up on a dairy and being raised around farming her whole life, Lauren has a unique perspective on food and her passion is to work at the crux of agriculture and human nutrition with the goal to fight misinformation and give consumers back their food confidence. Lauren is known as "the dairy dietitian" on Instagram and educates on a variety of health topics including the truth about the dairy industry and the role that dairy products can play in a healthy diet. TO CONNECT WITH LAUREN On Instagram: https://www.instagram.com/thedairydietitian TO CONNECT WITH ME On Instagram: www.instagram.com/andresayesta On TikTok: https://vm.tiktok.com/tLLoyS/ On Youtube www.youtube.com/c/vivenutrition Podcast IG page: www.instagram.com/vivenutrition On Facebook www.facebook.com/vivenutrition Our Facebook Community: https://www.facebook.com/groups/1934943366627043/?ref=bookmarks FREE RESOURCES To download my Macro Counting Guide tap here To download my Intermittent Fasting FREE course tap here TO JOIN OUR PRIVATE FACEBOOK COMMUNITY Team Vive Nutrition - tap here FOR NUTRITION COACHING Apply here at www.vive-nutrition.com/online-coaching

Oct 2020

58 min 1 sec

Why perfection is your enemy and flexibility is your best friend Cliff Notes/Questions Background and how Kate got into fitness Her nutrition and fitness philosophy What were some of her biggest mistakes in her nutrition What is the concept of flexibility and how does she preach it with her clients Why does she go against the perfectionist approach Do you believe macro tracking is not for everyone Biggest Mistakes most people make when counting macros and flexible eating When are the times to be more dialed in vs. more flexible Dirty tips and tricks to increase adherence to people’s diets Health bevaior theory Batch Prepping vs. Meal Prepping   Kate Lyman is a wife, traveler, and lover of the outdoors. Kate is a nutrition coach and owner of Kate Lyman Nutrition. Kate has worked in the fitness industry for almost a decade now. Starting as a Cross-fit trainer to shifting focus to nutrition working as a nutrition coach that has elevated as a successful nutritional coaching business that has celebrated 5 years recently. Kate and her growing team have helped hundreds of people to change their bodies and eating habits as well as breaking the myths around dieting and healthy lifestyle! Kate believes in good workout buddies, kindness, pink sugar cookies, long hikes, a 9 p.m. bedtime, and sharing evidence-based truth. Kate has a Bachelor's degree in Exercise Science, a Master's degree in Public Health, and is a Certified Health Education Specialist. Her priority is supporting her clients, but she also manages a team of other qualified coaches and loves to share nutrition education through social media. Kate loves what she does more than anything and feel so incredibly grateful for the knowledge she has and the individuals she is able to work with. Here are Kate’s social media handles: Website: https://www.katelymannutrition.com/ Instagram: https://www.instagram.com/klnutrition/ Facebook: https://www.facebook.com/katelymannutrition/ Pinterest: https://www.pinterest.com/katestrickly/   Links: Free resources, including Everyday Macros meal prep cookbook: https://www.katelymannutrition.com/resources Coaching application: https://www.katelymannutrition.com/apply TO CONNECT WITH ME On Instagram: www.instagram.com/andresayesta On TikTok: https://vm.tiktok.com/tLLoyS/ On Youtube www.youtube.com/c/vivenutrition Podcast IG page: www.instagram.com/vivenutrition On Facebook www.facebook.com/vivenutrition Our Facebook Community: https://www.facebook.com/groups/1934943366627043/?ref=bookmarks FREE RESOURCES To download my Macro Counting Guide tap here To download my Intermittent Fasting FREE course tap here TO JOIN OUR PRIVATE FACEBOOK COMMUNITY Team Vive Nutrition - tap here FOR NUTRITION COACHING Apply here at www.vive-nutrition.com/online-coaching

Oct 2020

51 min 29 sec

In today’s episode I had the pleasure to interview in a IG live series Adam Pecoraro,  a fitness influencer who has been growing across Social Media teaching people non-BS methods to increase muscle mass and improve body composition    OUTLINE Adam’s Story >> From being the fat fit to being fit (the journey)  Understanding weight loss and weight fluctuations Biggest mistakes people make when training (setting expectations)  How should people program their training according to their goals  The truth behind muscle gains in men and women  Calorie Deficit and How to accomplish this   Books Adam Recommended  You are a badass by Jen Sincero    How to connect with Adam  Work with him: https://workwithadam.typeform.com/to/EWeHAI On Instagram: www.instagram.com/thefitadam On TikTok: https://www.tiktok.com/@thefitadam?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/vivenutrition Podcast IG page: www.instagram.com/vivenutrition On Facebook www.facebook.com/vivenutrition Our Facebook Community: https://www.facebook.com/groups/1934943366627043/?ref=bookmarks FREE RESOURCES To download my Macro Counting Guide tap here  To download my Intermittent Fasting FREE course tap here   FOR NUTRITION COACHING Apply here at www.vive-nutrition.com/online-coaching   

Sep 2020

49 min 6 sec

In today’s episode, Listen to Aussie influencer Sarah Rav share her amazing transformation and recovery from anorexia and how she helps and empowers men and women all over the world to recognize signs to seek help with eating disorders and mental health problems About Sarah:  Sarah Rav is a 22 year old Aussie medical student with an inspiring story of recovery from an eating disorder that almost took her life. Since then, she has strived to use her social media platforms to share her incredible story, and help those in a similar situation to her recognise the signs and seek help. She fights to open the conversation surrounding mental health, and reduce the stigma that many suffer.  She also uses her social channels to promote evidence based health & nutrition advice to her followers, but always  focuses on teaching young girls & young women to LOVE their bodies, and to use exercise & nutrition as a way to honour one’s body, rather than as punishment.    She also throws in some helpful tips to increase productivity, study/work harder & become a high achiever like herself! Sarah has a genuine, enthusiastic personality which is contagious and makes her a pleasure to follow, and through sharing her story, this up & coming influencer hopes to inspire others to realise that they are worth so much more than a number on a scale, and to realise their full potential.   The Outline  Her story battling eating disorders (how did it start? When did you realize it was a problem and you needed to change, etc)  What it was like to weight 66 lbs (30Kg) Her journey to recovery with its ups and downs Obsessive behaviors she overcame  How she sees food when battling anorexia vs. how she sees food now?  Important turning points point in her life that made her change What is orthorexia?  Signs and symptoms to look for to identify eating disorders  Her message to people struggling with body image and mental health issues How she stays healthy and fit nowadays  What does the future hold for Sarah Rav :)    Resources Recommended    Books she loves:  The Skulduggery Series By Derek Landy https://www.amazon.com/Derek-Landy/e/B001JCI53M/ref=bseries_auth_1_0008248788_1   How to connect with Sarah    Her Instagram: https://www.instagram.com/sarahrav/ Her TikTok: https://www.tiktok.com/@sarahrav?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/vivenutrition Podcast IG page: www.instagram.com/vivenutrition On Facebook www.facebook.com/vivenutrition Our Facebook Community: https://www.facebook.com/groups/1934943366627043/?ref=bookmarks FREE RESOURCES To download my Macro Counting Guide tap here  To download my Intermittent Fasting FREE course tap here   FOR NUTRITION COACHING Apply here at www.vive-nutrition.com/online-coaching   

Sep 2020

1 hr 10 min

In today’s podcast, we are bringing an old-time guest Lacey Dunn to the show to discuss everything related to hormones. We are super excited to have her back to discuss thyroid hormones specifically and share her wealth of knowledge with us  Lacey is a Registered Dietitian, Nutrition Coach, Bikini Competitor, and fellow Podcaster who has been on our podcast in episode #15 sharing her insights as a bikini competitor. This time we are nerding out a bit more on hormones, specifically thyroid.  Here are the cliff notes   Differences between Hypothyroidism, Hashimotos and cellular hypothyroidism  Underactive Thyroid and what that means  What does the thyroid really do?  How to manage nutrition with people with an underactive Thyroid Are people with hypothyroidism doomed when it comes down to weight loss?  Keto and hypothyroidism  Stress and Thyroid and how are they connected Evaluating and interpreting thyroid lab values  What is DUTCH test?  The importance of rest and Lacey’s own management of her hypothyroidism   You can find Lacey on instagram @faithandfit TO CONNECT WITH ME  On Instagram: www.instagram.com/andresayesta On TikTok: https://vm.tiktok.com/tLLoyS/ On Youtube www.youtube.com/c/vivenutrition Podcast IG page: www.instagram.com/vivenutrition On Facebook www.facebook.com/vivenutrition Our Facebook Community: https://www.facebook.com/groups/1934943366627043/?ref=bookmarks FREE RESOURCES To download my Macro Counting Guide tap here  To download my Intermittent Fasting FREE course tap here TO JOIN OUR PRIVATE FACEBOOK COMMUNITY  Team Vive Nutrition - tap here FOR NUTRITION COACHING Apply here at www.vive-nutrition.com/online-coaching 

Sep 2020

50 min 9 sec