PLT Nutrition Coaching

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PLT Nutrition Coaching

Your health is primary. At Personalized Lifestyle Training we focus on health, not the scale! Please join us as the community is FREE.

PLT Nutrition provides nutrition coaching for all ages, for all walks of life and all backgrounds. We believe in food freedom and enjoying a balanced approach to nutrition. 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.

11/24/2025

Flexible dieting and macro counting has failed people for years.

And it still does.

Why?

Because it tells you that as long as you “hit your numbers” you can eat whatever you like and still lose weight.

And that message sounds great.
It’s simple.
It’s easy.
It’s exactly what people want to hear.

Which is why it goes wrong.

When you give people the idea that hitting a set of numbers is all that matters, they’ll do the bare minimum to make the scale move. They won’t change the quality of their diet, they’ll just shrink the portions of the same food that made them struggle in the first place.

So yeah, calories drop. Weight drops.
But nothing actually changes.

And because nothing changes, the minute portions creep back up, the weight comes back.

Everyone knows this pattern.

It’s the same reason 80-90% of GLP users who stop the drug regain their weight. The drug forced a VLCD (very low calorie diet), but the diet itself never changed.

If you don’t change what your plate looks like long term, you’ll end up right back where you started.

Maybe not in two weeks. Maybe in two months or two years.
But it will happen.

If you don’t make longterm change to your diet and lifestyle - you are setting yourself up for failure.

11/22/2025

Maintenance is misunderstood.

It’s a range of calories.
It’s a range of body weights.

It’s the space where the more you eat, the more you move, and it all balances out.

Eat less than your body needs and you lose fat.
Eat more than your body can use and it stores fat.
The middle is maintenance.

People get confused about what maintenance really is. They picture a fixed calorie number and a perfectly stable bodyweight. That’s not how it works.

Your weight should move within a range that fits your life.

Almost no one can eat without limits. We all need to check ourselves at times. If you have a weekend with too much booze, you might not drink for the week. The same idea applies to food. A high-calorie weekend needs a few steadier days to level things out. Ignore that and things drift.

Below is a side-by-side of and my twelve-month weight charts from Apple Health. Which one is which? haha

They look very similar and very stable, and they are, but each has about an 8lb swing. If you look closely, we both spike in September. We came back from Greece and the daily ice creams had done their job, so we spent the next couple of weeks getting back to normal.

That’s the difference. We saw it and corrected it with routine eating and regular movement.

Patti’s actually came off quicker than mine, I should add...

Regardless of your approach, Keto, flexible dieting or a GLP - if you don’t change your lifestyle the weight will return if you just stop.

You’ll always need to work on your health, but maintenance is where you get to live your best life.

11/15/2025

Make yourself healthy.
Make yourself happy!

It’s finally time to stop lurking and join PLT Nutrition…

11/13/2025

Aside from people with lipedema, body fat only gets stored when we eat or drink more than we need.

We all have our own genetic blueprint for where that fat shows up. Most women carry more on the hips, butt, and thighs—though exactly where varies from person to person. Men, on the other hand, tend to store it around the stomach.

When women move through perimenopause, falling estrogen shifts that storage pattern more toward the midsection - so it starts to look a bit more like how men gain fat.

But here’s the key point:

Even during menopause, fat gain still comes from overconsumption. To prevent “meno belly,” the goal isn’t to fight hormones - it’s to stay in energy balance. MHT can help moderate this fat location shift but not totally.

Supplements or MHT won’t prevent fat gain if you over consume calories.

You need to reduce your calorie/energy consumption to stop fat gain.

And if you’re trying to lose it?

Your body works on a “first on, last off” system. The places you gain fat first are always the last to lean out. That’s why you might see your face, arms, or upper body change before your tummy does.

11/10/2025

So many women start lifting and then feel disappointed a few months later because the scale hasn’t moved.

The messaging behind strength training is often wrong - do it for health - not fat loss.

Strength training isn’t designed to make you lose fat - it’s designed to make you stronger, healthier, and more capable.

Lifting doesn’t burn much, and building muscle takes time. One pound of new muscle only adds about 10 calories a day to your metabolism.

Yep. 10 measly calories….

So while it’s powerful for your health and long-term body composition, it’s not the main driver of fat loss.

Fat loss still comes down to one thing - your diet.

Lift to build strength.
Eat to lose fat.
Do both to feel incredible.

If you want some free help building the right plan — DM us “HELP.”

11/07/2025

Eating sufficient daily protein remains probably the biggest to our clients. We work extensively with them in The Foundations to ensure they get 100g of protein from food before supplement a like collagens and protein bars.

It should be easy, looking down the list it should be easy but it is an ongoing battle.

You don’t need to go as crazy as some influencers suggest. 0.7x your bodyweight is sufficient and if you aa woman I would cap that around 150g regardless of the math. That’s more than plenty for any woman.

Do you win the battle?
Do you consume >100g of quality protein a day?

10/29/2025

Most people overcomplicate protein. You don’t need special powders, drinks, or hacks. You just need to eat a little more of the real thing.

Double your portions of protein-rich foods and you’ll hit your targets without any gimmicks.

Keep it simple. Eat real food.

10/22/2025

Everyone wants to focus on the shiny stuff.
Supplements, timing, training splits, hormones, zone 2, or the next new trick.

But the truth is simple.
If your foundations are off, none of that matters.

The Big 5 drive almost everything:
Protein
Fiber
Water
NEAT
Sleep

Nail those consistently and you’ll have 90 percent of the result you’re chasing.
The rest is just noise.

Master the basics. That’s where the real progress lives.

10/18/2025

Today is World Menopause Day.

And whist you won’t see us “celebrating” as such, you will see us standing proudly in the work we’ve been doing for years; it’s a moment of deep alignment.

This year’s theme, “Lifestyle and Prevention in Midlife and Beyond,” comes from the International Menopause Society’s new white paper on the critical role of lifestyle medicine in supporting women’s health through perimenopause, menopause, and beyond.

This could not align more closely with our mission here at PLT Nutrition Coaching. Not because we pivoted toward menopause when it became popular, but because we’ve been here all along.

We didn’t build our business around menopausal women.

They found us - because we’ve always led with a grounded, science-backed, and compassionate approach to sustainable health.

In a time when women over 40 are constantly being sold fear-based messages and quick-fix “solutions,” PLT has remained a steady voice of support, education, and individualized care. We’re proud that the work we’ve been doing for years now reflects what leading experts are calling for in this new global directive:

✅ Nutrition and body composition: We’ve long emphasized the importance of protein, fiber, strength training, and metabolic health to support muscle mass, insulin sensitivity, and inflammation reduction.

✅ Movement and strength: Our clients don’t just move more, they move with intention. We coach them toward strength, mobility, and preserving bone and muscle density through every life stage.

✅ Sleep, stress, and alcohol: We coach around the lifestyle levers that matter most in midlife: restoring quality sleep, managing cortisol, inflammation & other key health markers, and reevaluating habits (like alcohol) that may once have felt “normal” but are now getting in the way of health and longevity.

✅ Empowerment, not fear: We’ve never used scare tactics. Instead, we build trust, offer education, and help women become the experts of their own bodies again.

This year’s white paper didn’t inspire us to take this approach; it affirmed that the work we’ve been doing for years is exactly what women need.

And that’s something we take to heart.

Whether you’re in the early phases of perimenopause, deep into menopause, or simply feeling the changes of aging, we are here.

Not because this is a trend, but because we believe every woman deserves to feel strong, informed, and deeply supported in this stage of life.

10/10/2025

Let’s talk about something that messes with the heads of so many people…

Scale weight fluctuations.

You can do everything ‘right’; eat well, move your body, sleep, hydrate, and the scale might still be up on any given day.

Why? Because the scale is reflecting more than just fat loss or gain.

Here are a few of many things that can cause NORMAL day-to-day weight changes:

• Water retention from soreness, sodium, stress, or hormones

• Digestive bloat or food volume still being processed

• Hormonal fluctuations, especially in perimenopause

• Inflammation from hard workouts

• Not having gone to the bathroom

• Traveling, flying, or changes in routine

These fluctuations are not a reflection of failure. They’re a reflection of being human.

So what should you focus on instead?

✅ Progress photos (every 4–6 weeks)

✅ How your clothes are fitting

✅ Energy, strength, recovery, sleep

✅ Your average weekly weight

✅ Measurements (monthly)

The scale is just one data point. Real progress isn’t always visible in daily numbers but it WILL show itself elsewhere when you are consistent.

Have you noticed a time where the scale said one thing, but your body told you something else? Let’s talk about it.

What helps you stay grounded when the number goes up? What other data points and insights do you recognize as progress?

10/08/2025

“I’m doing all the right things but nothings working”

Sound familiar?

I’m sure you are doing a LOT of things but unfortunately you are likely wasting your effort on the things that don’t actually matter too much.

Majoring in the minors is common because we are sold concepts by influencers pushing specifics so we are overloaded and not actually doing the basics - the foundations - you need to get these right.

Address

Sarasota, FL
34233

Website

http://www.pltnutrition.com/

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