The Nutrition Blueprint Podcast

The Nutrition Blueprint Podcast

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. Through expert interviews and his popular chit chat series, Andres dissects common topics into digestible (pun intended) pieces that are applicable to everyone's goals. From weight loss and fat loss strategies to supplementation and life hacks, this podcast is everything you need to be the best version of you

Episodes

August 9, 2022 46 min
In today's episode, we discussed Bryce Henson's story and his biggest lesson in building the massive fitness empire, FitBody Bootcamp. Beyond this, we dove into Bryce's routines, how he practices stoicism as a philosophy of life, and the legacy he wants to leave in this world.   The Cliff Notes   Bryce's Story and how he met his wife How he discovered his passion for fitness and went from opening up one fitness faci...
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This week's episode was recorded as a live event in our free Facebook community. We were joined by Laura Davis, a Time Management Coach, to discuss actionable strategies you can use to build time in your schedule for your health and weight loss goals. Laura walked the audience through the process of a time audit and explained how to create a schedule for your ideal day. She also covered common time management mistakes, and expl...

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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.   ...
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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 proble...

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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 ...
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    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 ...

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    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 y...

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    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 c...

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    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 wh...
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    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 personal...

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    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 mi...
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    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...

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    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 th...

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    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...
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    February 15, 2022 36 min
    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 relations...
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    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...
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    February 1, 2022 60 min

    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 Andre...

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    January 25, 2022 44 min
    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 Cl...
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    January 18, 2022 42 min

    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

    N...

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    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 instru...

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