PLT Health

PLT Health Evidence-based coaching for health, metabolism, and long-term results We believe in food freedom and enjoying a balanced approach to nutrition.

PLT Nutrition provides nutrition coaching for all ages, for all walks of life and all backgrounds. We don't believe in the excessive tracking approach other companies use but instead a relaxed fluid approach. We don't ask our clients to track everything or to track to a single number, we use calorie ranges to allow our clients to find their daily hunger balance. We are a global company in over 37

countries with a staff of over 30 coaches in USA, Europe, the UK and South Africa. Our community is like no other, its free from shame, free from restrictive or excessive beliefs, its supportive and diverse. Please join us as the community is FREE.

1 - consuming some protein soon after waking to lower your cortisol spike & avoiding certain types of exercise won’t cha...
05/24/2026

1 - consuming some protein soon after waking to lower your cortisol spike & avoiding certain types of exercise won’t change whether you gain body fat or not - that’s driven by a surplus of calories. Elevated cortisol is common in anorexics. Low cortisol is common in people with obesity. Cortisol is not the issue but life stress is.

2 - there are as many differences intra-sex and inter-sex. Training should be tailored to the individual not the gender.

3 - vast studies show, when age related muscle atrophy is accounted for, the reduction in resting metabolic rate through the transition is similar to pre / post menopause. However, reductions in TOTAL energy usage is seen - this is a result of transition symptoms. Sleep degradation, mood changes, joint pain all conspire to lower TDEE.

4 - significant studies show no accelerated muscle loss through the transition, the rate of atrophy remains consistent through this period of life. Likewise, studies on women using MHT do not show any additional muscle growth.

5 - in the 90s Eric Poehlman was regarded as the leader in this field, published some data around this that he later confessed to being falsified. He is the only scientist to serve jail time for fabricating data. His data is still used by some influencers to support this claim regarding women.
All humans require a calorie deficit to lose bodyfat.
A calorie deficit cannot be validated by looking on a fitness watch and food tracking app.
A calorie deficit is the definition of your body converting stored fat because it has insufficient energy for its daily needs.
If your body isn’t losing fat/weight over a 6-8 week period then it isn’t in a deficit.

PLT has evolved a lot over the years.While nutrition remains a huge part of what we do, our work increasingly includes b...
05/23/2026

PLT has evolved a lot over the years.

While nutrition remains a huge part of what we do, our work increasingly includes broader conversations around metabolism, health, performance, bloodwork, medications, lifestyle, and longevity.

PLT Health simply reflects that evolution.

Same philosophy.
Same team.
Expanded vision.

05/21/2026

If you’re a woman over 35 and are struggling with low energy, irritability, brain fog and weight gain.

NAD+ isn’t going to help you if you still drink too much alcohol.
MOTS-C isn’t going increase your energy if you slept 4hrs last night.

All this marketing of peptides and supplements is the latest shill trying to exploit women and it’s all for nothing when you don’t have your house in order.

If you don’t have the in place, eating sufficient protein, fiber, reduced alcohol, sufficient exercise and controlling your overall calorie intake…

Adding a gray market peptide your friend got you or some random supplement isn’t going to help you.

Stop wasting $$$ on the latest magic potion and improve your lifestyle first.

If you don’t know how - DM me I’ll help set you on the right path.

05/18/2026

Two important GLP maintenance studies released last week looked at what happens AFTER long term GLP-assisted weight loss.

SURMOUNT-Maintain:
Participants used Tirzepatide for ~60 weeks before entering maintenance

Groups either:
- stayed on full dose
- reduced to 5mg
- or stopped treatment

• those staying on full dose retained almost all previous weight loss

• reducing to 5mg led to regain of roughly 1/3 of lost weight

• stopping treatment led to regain of >1/2 of lost weight

ATTAIN-Maintain:
Participants had already spent ~72 weeks losing weight using injectable GLPs including Semaglutide and Tirzepatide

Groups either:
- switched to oral Orforglipron
- or placebo/stopped treatment

• those continuing treatment retained ~75-80% of previous weight loss

• placebo groups regained substantially more weight

• regain became significant enough that many placebo participants required rescue therapy midway through the trial

• once treatment was reintroduced, the rate of regain appeared to flatten considerably

Both studies reinforce the same broader point:

Weight loss is one phase.
Weight maintenance is another.

And the more treatment support that was removed, the greater the weight regain appeared to be.

https://www.joinlibratus.com/

05/18/2026

One of the biggest mistakes people make when they start trying to “get healthy” is doing too much too soon.

6 days per week.
90 minute workouts.
Body part splits.
Cardio every day.
Trying to eat perfectly overnight.

Then 4 weeks later life gets busy, motivation drops and the whole thing falls apart.

Honestly, for most people the first goal should just be building a training routine that fits into real life.

3 full body sessions per week.
40ish minutes.
Get in, train hard enough, leave.

That’s enough to build momentum.
Enough to improve fitness.
Enough to build muscle.
Enough to create structure.

Then once training becomes part of your lifestyle you can evolve it.

Maybe move into 4 days.
Maybe specialise more.
Maybe increase volume a little.

But most people don’t need more complexity.

They need more consistency.

I had a client recently show me a workout with 33 sets in one session.

That’s not discipline.
That’s just unnecessary.

The goal is not to spend your life in the gym.

The goal is to build a body and lifestyle that lets you enjoy the rest of your life better.

In April, we saved our new clients over $4,700 in unnecessary supplement spend.Women are being heavily marketed to right...
05/16/2026

In April, we saved our new clients over $4,700 in unnecessary supplement spend.

Women are being heavily marketed to right now.

“Menopause support”
“Hormone balance”
“Cortisol control”
“Metabolism boosting”

A lot of it is just regular supplements with clever branding and inflated pricing.

And honestly, many women are spending hundreds every month without really knowing what they actually need.

So when new clients start with us, one of the first things we do is audit their supplements.

Not because supplements are bad.

Some are absolutely worthwhile.

But most stacks end up looking like this:

Things added over time
Recommended by influencers
Bought during different health phases
Never removed

And eventually it becomes expensive noise.

A greens powder someone said was “essential”
Multiple products all containing magnesium
Fat burners from 18 months ago
Bundles of pills with overlapping ingredients

Individually, none of it seems excessive.

Together, it adds up fast.

And more importantly, much of it has no clear purpose.

So before we recommend adding anything…

We look at what’s already there.

What’s useful
What’s evidence based
What’s actually likely to move the needle

Then we simplify.

Keep what earns its place.
Remove what doesn’t.

Because more supplements doesn’t usually mean better health.

It often just means a lighter wallet and a more confused cupboard.

05/14/2026

Many women report weightloss resistance through the menopause transition.

Despite working hard on their nutrition and fitness, the weight and body fat just doesn’t seem to budge.

It’s not that the body cannot lose body fat, but the conditions of perimenopause make it so much more challenging to get into a deficit and maintain it.

Many women in menopause spaces online are becoming hyper-focused on finding the “perfect” hormone protocol.Adjusting dos...
05/11/2026

Many women in menopause spaces online are becoming hyper-focused on finding the “perfect” hormone protocol.

Adjusting doses constantly.
Comparing their regimen to everyone else’s.
Searching for the exact combination that will finally make them feel better.

Meanwhile…

Sleep is poor.
Alcohol intake is high.
Protein intake is low.
Stress is unmanaged.
Recovery is poor.

And almost nobody wants to talk about that part.

To be clear, MHT can absolutely help many women and can be an incredible tool.

But hormones do not override physiology or lifestyle.

You cannot medicate your way around chronic under-recovery, poor nutrition, high alcohol intake, low activity, and constant stress.

This is where I think many women get stuck.

The internet convinces them the answer is hidden in someone else’s exact dosing protocol…

when often the bigger opportunity is far less glamorous:

Better sleep
Better nutrition
More movement
More muscle
Less alcohol
Better recovery

The foundations still matter.

A client recently told us:“I feel like myself again. That’s the thing I didn’t realize I’d lost… until I got it back.”Th...
05/07/2026

A client recently told us:

“I feel like myself again. That’s the thing I didn’t realize I’d lost… until I got it back.”

That stayed with us.

Because for many women, this journey becomes about far more than weight loss.

It’s about:
Energy.
Sleep.
Confidence.
Feeling healthy again.
Feeling like yourself again.

And many women don’t realize how much things have gradually changed until they begin improving.

If this sounds familiar, you are not alone.

And more importantly, there is support available.

At PLT, we focus on building health from the ground up with structure, guidance, and a realistic approach that works in real life.

If you’re ready to feel like yourself again, we’re ready for you 💛

Remember when carbs were the devil And insulin was supposedly the hormone that made you fat?Then GLP-1 medications came...
05/06/2026

Remember when carbs were the devil
And insulin was supposedly the hormone that made you fat?

Then GLP-1 medications came along.

Medications that increase insulin response… and people started losing significant amounts of weight.

That whole “insulin makes you fat” era aged badly.

Insulin itself doesn’t directly cause fat gain.

But chronically elevated insulin levels are often a sign that something in the system isn’t functioning well.

High circulating insulin is associated with obesity, low activity levels, poor diet quality, low fibre intake, insulin resistance and excess calorie intake.

Over time this can dysregulate appetite and make weight loss and weight maintenance harder.

The important distinction is this:

Insulin is not the root cause.
It’s more a marker of the underlying problem.

The goal isn’t to avoid insulin spikes.

The goal is improving the health of the system producing it.

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