Ep. 74 - "How Donuts Gave Me Abs and a 90kg Snatch". From Bolivia. Lisa Franz.

On this episode we are grateful to have Lisa Franz. Lisa has a M.Sc. in Exercise Science, Health Promotion and Nutrition. She is the owner and head coach at Nutrition Coaching and Life and host of the Nutrition and Life Podcast. After struggling through various diets herself, Lisa learned about the evidence-based ways to change weight and body composition and has been fascinated with nutrition and building muscle ever since. #eatbetterfoodtoday #longevity #health #localfarmers #functionalmedcine #testing #healthyfoods  Please visit our website https://eatbetterfoodtoday.com  for this week's recipe, interviews, books, research, videos. Look for information on Lisa at https://www.instagram.com/nutritioncoachingandlife/  What's In Season https://www.seasonalfoodguide.org/  Cleveland Kitchen: https://www.clevelandkitchen.com/   Segment Notes: Breakfast  1:17 Journey to Owning he company "Nutrition Coaching and Life"  2:17 -        Traveled, Degree Exercise Science, Love Eating -        Then an article "How Donuts Gave Me Abs and a 90kg Snatch" -        80-90% Diet from Quality Whole Foods -        Figured out for Lisa the right Quantity of carb-protein-fat  -        Food Should Bring You Joy and Energy Evidence-Based Nutrition Coaching  11:48 -        First you need a lot of research, not just one or two studies -        Coaching: Start with a Lot of Questions  -        "Methods are Many, Principles are Few. Methods Change Often Principles Never Do" -        Create a tailored Calorie Deficit to Lose Weight. Determine where you're at first           o        Start a Food Diary as a Starting Point.            o        Need to Set a Realistic Goal for You. -        Healthy Foods have Calories too Diet and Exercise Together  20:22 -        Nobody wants to look skinny-fat at the end of a diet  -        Want to keep or build muscle, lose fat with exercise while dieting -        Our muscles are smart, need to keep challenging them Nutritional Periodization  24:27 -        Prevents yo-yo dieting -        The Plan to Lose Weight, The Plan to Maintain the New Weight           o        90% of Diets are Successful But 95% of Us Put the Weight Back On Beat Your Cravings  27:35 -        Have things in moderation -        Eat enough protein and fiber -        Enjoy what your eating, with less distractions Limiting Beliefs  33:02 -        If you think its hard, its going to be hard -        If You're Going to "try" and Eat Better, You're Giving Yourself a Way Out -        Our Mind Affects Our Physiology -        Be More Mindful of What we Tell Ourselves Success Story  39:18 -        No matter what stage in your life you know how to navigate your nutrition Traveling to 53 Countries and Staying Healthy  41:51 -        Globally see people healthier if they live an active lifestyle -        We have more things in Common Than Separate Us Eating Healthy, Exercising and Being Sick Less  45:18 Other Factors: Sleep, Community, Purpose  46:26 -        Accelerate Fat Weight Loss by Sleeping 7 hours (not 5hrs where you lose muscle) -        Loneliness Culture – Get Out, Say a Kind Word to Someone First Step to a Health Journey  50:08 -        Record what you're eating and/or eat more protein and vegetables   Cooking at Home and Eating Out  51:06 -        Eat at a healthy restaurant, enjoy your meal, not a drive through -        Preparing at Home helps get Your Body Ready -        Get the Kids Involved The Recipe: What's Available at Home – Pick a Protein, add Vegetable, a Carb  54:24 -        Half is the vegetable, a quarter of the plate a protein, a quarter is the carb or healthy fat This podcast is about giving back. A portion of our profits supports initiatives combating child hunger in underserved communities like East Cleveland, Ohio.   Join me every week as we redefine wellness one plate at a time. Let's make healthy eating accessible for everyone while supporting local sustainable farmers, chefs, businesses, and organizations.     Subscribe to "Eat Better Food Today" for weekly inspiration on living a healthier, happier, more meaningful life!   This Podcast is a production of Sante Strategies, LLC.   Sante translated is - Health Means Everything.   This is the company I have started to begin this health and longevity journey, focused on food. Disclaimer: We are sharing our experiences on this Podcast. Please be sure to consult a medical professional.