How To Set Up Your Diet: From Macros To Meal Plan

Finding your True Intake & True Maintenance 

Protein & Calories 

Carbs, Fats, Fiber, & 80/20 

Schedule & Meal Times 

Disperse Protein Over Planned Meals

Automate Breakfast & Lunch 

Planned Flex, Carb Refeeds, & Free Meals 

3 Phases of LeanStrongFit 

Nutrition Tracking Jumpstart Challenge 

Talk Points :

Caveat : Calorie Deficit to Lose Body Fat

-Eat More Protein

-TEF

-Protein reducing appetite & muscle loss 

-High Protein Intake helping to stop weight REGAIN

-Daily Walking

-Many, MANY Benefits of Daily Walking

-Resistance / Strength Training

-Stimulus to build and keep muscle

-Big factor in reducing muscle loss

-muscle as a metabolically active organ and burning more calories at rest

-Cardio vs Resistance Training as main Fat Loss Tool / Strategy

Talk points :

-Water Fluctuations & Muscle vs Body Fat

-Stress Management & Effects on the Body

-Using other metrics in tandem w/ the scale

-“ Your weight does not define your worth “ 

-Weigh In Tips

-Building before Cutting to see and be happier with your body “ shape “

-Caveat to Point One about water weight fluctuations and main stream dieting companies ( P.S. Don’t be fooled ! ) 

Talk Points :

- A Little About Miss Shutt

-Q. What are the biggest misconceptions that women have about losing weight and being healthy?

-Q: What is “functional health”?

-Q: Special considerations when it comes to the female body, nutrition, training, and hormones?

-Q: What are some red flags that someone needs to work on gut health or hormone health?

Q: What does a typical day of eating look like for you? Go To Meals?

-Q: If you could choose 2 Habits  that you could teach someone to Live a more Mindful/Better Life, what would they be?


Show Notes : Where to Find Kate
-@thehormonenp     -FB : https://www.facebook.com/incredablikute

Talk Points : 

1- PROTEIN! 

How to Set Up & Why It Is Important

Example : 1 G per lb of BW or Goal BW

2- Strength Training & Walking !

WHY & How To Set It Up ( even w/ BW ) ( Lifting, Walking, & Mobility )

3- Breathe Deeply! & Be Mindful of Your Stress :

( Why Carbs are good & helpful to manage stress & how to manage them w/ QCC & The 80/20 Guideline Principle  )

Talk Points


-What is Mindfulness?


1- Practice Mindfulness & Carry It Into Life 

2- The Pursuit of Helping Others 

3- The Pursuit of the Best Version of Yourself 

4- Walk, Alot, & Think Clearly

5- Don’t Make Assumptions, Don’t Take Anything Personally, & ALWAYS Seek the TRUTH ( Ode to The 4 Agreements ) 

BONUS : Being Mindful of Your Diet and What Goes Into Your Body ( Self discipline starts here ) 

Talk Points : 

-Welcome ! To The Mindful Life Podcast. 

-A Little Bit About My Story

-6 Pillars of the Mindful Fitness Method 

-Lifting 

-Walking 

-Meditation 

-Protein

-Hydration 

-Sleep

Talk Points :

- Intro

-What has Fitness & Working Out Taught Jamie About Life & Self. 

-Self Confidence 

-Mindset & Self Discipline 

-Self Discipline vs Motivation and Finding Your Why

- Yellow Tank Guy & Using Small Motivations

-Meditation, Mindset, and Different Forms Of Meditation

-Mindfulness, Energy, & Breath

-Deep Breathing, The Ego, & Self Control

-Being The Best Version Of Oneself

-One Thing To Be Mindful Of That Will Change Your Life

Talk Points : 

-Gut Health Restoration 

-Mindset Acceleration & Meditation 

-Building Strength, Muscle, & Metabolism  

-Building Confidence & Competence 

-Success In Fat Loss

-Success For Life 

Live Q n A

Talk Points:

-1- “Do I Need to Work Out Every Day?”

-2-“How Long Should I Work Out For?”

-3-“How Can I Increase Lean Muscle Mass?”

-4-“How Much Weight Should I Use When Strength Training?”

-5-“What Training Should I Be Doing to Lose Weight?”

-6-“How Often Should I Rest?”

-7-"When should I stretch & How often?"

-8-"What can I do about muscle soreness?"

-9-"How long does it take to see results?"

-10-"Whats the best diet for my fitness goals?"