Episodes

  • 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

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  • 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/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

  • 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: [email protected]

    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: [email protected]

    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: https://ingarden.com/shop/?utm_source=blueprint10&utm_medium=crm&utm_campaign=podcast

    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

    Not Another Diet Community - 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

  • In this episode, we explained why stress eating and emotional eating happen and how to stop falling into these patterns. We unpacked some common emotional eating triggers and how our childhoods shape our eating patterns as adults. We also explained several strategies you can use to manage emotional eating, including stress management tools, a hunger-fullness scale, and finding alternative ways of coping with your emotions. The Cliff Notes What is the difference between emotional hunger and physical hunger? How to identify if you are an emotional eater Common emotional eating triggers How both negative and positive emotions can influence eating The influence of childhood experiences on eating behavior Using meditation, journaling, and breathwork to manage stress How to use a hunger assessment scale How to satisfy your emotional needs 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

  • In today's episode, we walked through the three steps to optimizing your nutrition for the week through meal planning: Plan, Purchase, and Prep. If you don't know what meals to make, or struggle to follow through on meal prep, this episode is for you! In addition, we discussed tips for successful grocery shopping and how to meal prep without spending hours in the kitchen or getting bored with your meals.

    The Cliff Notes

    New Year's resolution pep talk from Coach Andres

    How to decide what meals to make for the week

    The value of grocery delivery services

    Grocery shopping tips

    How to prep your meals for the week

    How to make meal prep easy (and not boring!)

    What to do if you're not a good cook

    How eating at home can transform your fat loss journey

    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

  • n this emotionally charged and inspiring episode, my long time client and coach Angela shared her story on not only how she lost 100 lbs but also how she made an incredible fitness comeback after spine surgery even when she was told she would never lift a weight in her life

    About Angela:

    Angela’s career in fitness is broad, spanning three decades, and includes dance, private and corporate fitness training, group exercise instruction, and coaching in a variety of sport modalities at a competitive level. In her early career, Angela spent much of her time traveling the world for certifications, workshops, conventions, and conferences. She has a voracious appetite for knowledge, which translates well into her teaching. She has been an active participant in the CrossFit community since 2008, where her eclectic background has served her clients well.

    Angela studied School Psychology with a specialization in learning disabilities. She was moving in the direction of medical school when she decided instead to dedicate herself to her passion for fitness. She returned to school to earn an M.S. in Sport and Health Science and continues to educate herself in order to better serve her clients. Her personal mission is to coach, educate, develop, and advocate fitness for people from all walks of life. Her areas of expertise are sports performance, strength and conditioning, women’s fitness, and weight loss & maintenance.

    Make sure you check out Angela's Instagram: https://www.instagram.com/_angelaclough/?hl=en

    If live around Orlando, stop by her gym CrossFit Lake Nona to get a great workout in.

    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 how lifestyle habits can be the key to making nutrition changes that last. Whether you're working towards fat loss, muscle gain, or another health goal, the way you spend your time when you're NOT eating plays a huge role in whether you get results. We dove into the importance of morning routines, how to create an evening routine that works for you, planning and organization - including on the weekend - and finding ways to manage your stress.

    The Cliff Notes:

    Why reaching your nutrition goals is about more than what you put on your plate

    The importance of morning routines

    How to build your morning routine

    Evening routines and improving your sleep

    The most important tip to improve your organization and planning

    The importance of weekend planning

    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

  • Welcome to your monthly edition of the Chit Chat Series! In today's episode, we chatted about navigating the holidays, tips, and tricks from the perspective of 3 registered dietitians!

    This was a recording of an Instagram Live from last week! Hope you enjoy it!

    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