[00:00:00] Hey, Hey ladies. How are you guys this week? All right. The tech struggle is real. Like every week you guys putting out this podcast involves me fighting my software. It's fantastic.
All right. You guys, it's mid December. We're coming up on the holidays. I went to my first Christmas party. It was a Christmas slash birthday party this past weekend. I had so much fun. I love getting together with friends and dancing and listening to music and meeting new people. It just lights my soul up. I'm super excited. I have another Christmas party [00:01:00] this weekend and then another one midweek next week. And then I've got a big plan for new Year's Eve. It's going to be amazing. It's a busy month. So I'm taking all my immune support. And making sure I take lots of rest time and downtime around these events so that I can recover and recuperate.
So episode number 63, I'm going to take you guys through my nutrition protocol creation guide. I feel like this is everybody should read this guide guide. This freebie, you can download it on my website, right from the homepage. lylasleona.com. It literally takes you step-by-step through the way I teach nutrition. It is a self correcting weight loss strategy that works so fucking good. I'm not even lying. Okay. So you can download this. You can follow along with me, but I'm going to take you through it, like right from the top. It's about, how many pages are in here. It's a 12 page [00:02:00] guide. Super easy to read. So you don't even need to necessarily print it off. I highly recommend that you print it off because there is a worksheet in it that you can do to create your first protocol. But let's start with what our nutrition protocol is like.
Why do we want to create a nutrition protocol? All on nutrition protocol is, is it's a meal plan that you've created for yourself. Now I call it a protocol rather than a meal plan, because I think of a meal plan is something you pay somebody to create for you. And I don't think this is the best strategy for when it comes to losing weight or changing your lifestyle and doing something that you want to do sustainably or permanently long-term. I think the best way for sustainable results is for you to figure out what's going to work best for your body. Now I get not everyone has the education or the background or the experience that I have. So this guide gives you kind the fundamentals, the guidelines [00:03:00] for what you need to know in order to start researching and creating your own nutrition protocols.
So I'm just going to take you through it. We're going to start off on page one. I'm just going to like, literally read it out to you guys. It says welcome. I'm so glad you decided to download this free creation guide and empower yourself to making some changes. Change is hard. Human beings are habitual creatures. Our brains get nervous when we attempt to change our habits and routines. Be prepared for your brain to try to negotiate with you. It's totally normal. You guys have this happen. You create a program for yourself or you jump on a new diet and the first day you do it halfway through the day, your brain is like, but what if we just added in this one other thing? What if we start tomorrow, right. I'm putting in some commentary, you guys. So if you just want to read the guide, go ahead and download it. It's free on my website. Okay. my nutrition protocol creation guide for weight loss rate, your very own strategic nutrition plan [00:04:00] for each week. You get to pick out your own food choices, your own recipe choices, and what time of day you eat. This is not a cookie cutter meal plan. It will take a little time each week to plan and prepare your food. I schedule about 20 minutes to create my nutrition protocol and about 60 minutes to cook and prepare my meals for the week. Do you have to prepare all your meals ahead of time? Absolutely not, but if you're busy like me, it really helps to have something ready to go when you get home at the end of the day. I highly recommend that you meal prep, even if you work from home, if you're at home constantly. Having food ready to go is such a game changer for the limbic system when it wants to go to convenience. I cook about 20 chicken breasts at a time. And then I put them back in the freezer in two package, Ziploc, baggy, so I can pull out two chicken breasts at a time. This way, I always have a protein ready to go. It's so easy for me to throw together a salad with some protein on it, or some veggies with some protein on it, or even like, [00:05:00] Chicken soup and add protein to it. I always have protein prepared and ready to go meal prepped. It's just to me, that's a no-brainer. If I don't have time to prepare proteins. I go buy rotisserie chicken proteins ready to go.
Alright. In this guide, you will learn. Number one, why weekly nutrition protocols work. Number two, what your body needs to successfully lose weight and keep it off. Three, how to put together your very own nutrition protocol. And four who do nutrition protocols work for and then there's a bonus. So when you download this guide, you get a bonus download. It's a macro nutrition cheat sheet. It's a sheet that's perfect for your refrigerator. It has all the numbers, all the math for all the foods that I think are some of the best foods for putting into your nutrition protocol guide. And it's not processed foods. Like anything that you get that's processed will have a nutrition label on it. And we'll be pretty [00:06:00] easy to figure out the math for the cheat sheet is more so like your fresh vegetables, your whole grains, your fruits, your proteins, all of those things.
All right. Moving on page two. So the why weekly nutrition protocols work on so many levels. First, we get to use our brain ahead of time to preplan our protocol for the week, this allows us to remove all emotion from the process. We can choose foods based on what we know is healthy, enjoyable, and feels good in our body. This is so important. You guys, if you choose what you want to eat in the moment your limbic system is in charge and you're going to eat something that you feel like eating. Which often ends up being comfort food, most of the time. So I highly recommend that you take time ahead of time to plan what you're going to eat. Once your protocol is written and we've committed to it. There is no negotiating. Everything you want crave or have urges for isn't [00:07:00] part of your protocol is an instant gratification desire, or as I like to call them an IGD, an IGD never has our long-term goals in mind, instant gratification desires to feel better for a very short amount of time, and then leave us feeling guilty and out of control. The great thing about having a weekly nutrition protocol is it helps us make instant gratification desires easier to ignore and easier to spot. You become very aware of how often you seek instant gratification. So often when we have an IGD, it's because we're experiencing a negative emotion, like stress or anxiety or loneliness or overwhelm, or even boredom. And what our brain does is it doesn't want to feel that feelings wants to feel better. And our brain knows one of the fastest ways to feel better is a dopamine hit. And we can get a dopamine hit from a lot of different foods that often don't help us lose weight things [00:08:00] like cupcakes and cereal. And anything carbohydrate based or delicious pretty much. Right. And third is, I know that eating the same thing every day for a week may sound doll. However, the benefits are so exciting. Having a pre-planned protocol takes all the decision-making drama and mind power out of your food choices for the whole week, that is so much brain power you can redirect into other aspects of your life. At the end of each week, we step back and look at the results. Try to do this from a research and curiosity mindset rather than with expectation or judgment. So when you create a nutrition protocol, I don't want you to attach a goal to it. The goal should be to follow a protocol, not a weight goal. It's more like research.
You want to commit to the protocol, commit to the plan. And then at the end of the week, analyze how it went. So I've created kind of a step-by-step way for you to analyze this. There's a few questions I want you to ask [00:09:00] yourself at the end of each week. First is your weight down and by how much that's data that you need to know, it helps, you know, if your program is successful, right. If your protocol is successful. How is your energy levels through the day? How does your digestion feel? Are you bloated or gassy? How is your brain functioning? Do you feel clear mentally? And are you still enjoying the foods in your protocol? After answering all these questions, you get to decide whether you want to create a new protocol for the next week or follow the same protocol again. If a protocol is giving you amazing results and you feel fantastic. There is no reason to change it. I've stayed on the same protocol for four to six weeks and had fantastic success. However, if you're feeling scared to change your protocol or worried that your results will stop. I highly recommend changing it up. Fight the fear. The goal is to take all emotion away from food. No desire, no guilt, no fear, no stress, no over enjoyment, no judgment. [00:10:00] Food is simply fuel for your life. The protocol method is all about self-awareness curiosity and research a lot about fast results. It's about finding the right foods and creating habits that you can continue to live by for a lifetime. Short diets equals short results. So find food combinations, you could continue to eat daily long term. This is so important you guys. Creating a protocol that is sustainable for you. If you don't love chicken and broccoli. Don't put chicken and broccoli in your protocol every day. Right. If you love chocolate, you may want to incorporate something chocolate into your afternoon snack. Right? Maybe you want to go to the kitchen and get chocolate chip, muffin recipes, or maybe you want to create one to three chocolate macaroons and add those in as an afternoon snack.
So I'm going to move on to page four. There's a couple. I'm not going to read everything verbatim because I want you guys to [00:11:00] go download this guide. And what I ask in exchange for this guide, you guys is your email. And when you give me your email, you're going to get an email from me every Friday at noon. That's the only time I'll email you every Friday at noon I give you a recipe, which is awesome that you can add into your protocol. I give you a reminder about the podcast that came out that week. And you might get some extra tips or tricks or coaching suggestions, or I'm tell you about what's going on for me. So we stay in touch. That's how I like to, you know, let you guys know what's going on for me.
Okay. Page four is the what? So, what does your body truly require for successful results? I can't give you a specific answer to this question only you really know what feels good in your body. However, I can give you some minimum baselines. These baselines will help make sure that you don't over restrict. Which is what usually happens when we put ourselves on a weight loss plan. You guys. Like 90% of the people that come to me for weight loss, I tell them to eat more. [00:12:00] It's crazy how low the fad diets take our calorie counts and it's not healthy. It's not sustainable and it's going to mess with your metabolism.
So, here's some minimum baselines. You ready? Get your pen and paper out. First minimum 100 grams of protein every damn day. Protein should be the foundation of your nutrition protocol. If your goal is fat loss and or muscle increasing, make sure your body is getting a minimum of a hundred grams of protein every day. It's a key element to keeping your blood sugar level stable, keeping your hunger at bay, and it keeps your energy levels up. You guys, a hundred grams is like for the smallest human ever. So you can start there, especially for weight loss, but as you want to get more into sculpting and muscle building hundred grams is usually not enough. Ideally you want one gram of protein per pound of body weight. Okay, so I'm 175 pounds right now. I want to eat 175 grams protein [00:13:00] a day, right? If you are trying to lose weight. Let's say you're trying to lose 40 pounds and your goal weight is 120 pounds. You may start with a hundred grams of protein every day when you want to slowly work your way up to that 120 gram mark, so that you can match that goal weight. All right. You guys protein super important.
Second minimum 50 grams of healthy fats every day fats play a crucial role in the health of our body. Eliminating fat from your diet will not help you lose weight faster. The opposite actually happens. Making sure you are getting 10 to 15 grams of healthy fats with each meals. So when we're not eating enough fats, you guys, our body assumes that there's a famine. Even if we're getting enough proteins and carbs. If we're not getting healthy fats that help our body absorb certain minerals and vitamins. We're going to be in a nutrition deficit and our body's going to go into storage hibernation mode. We don't want that. So eat your fats. Olive oil avocado, [00:14:00] and even like higher fat proteins, like chicken thighs or ground beef. Totally fine. As long as it feels good in your body, that should be the main focus. All right. Third, aim for 30 grams of fiber every day. This one is a little negotiable. I'm going to say 20 to 30 grams of fiber. If you're on a pretty low carb diet, it might be hard to get 30 grams of fiber. They should very much be dependent on your bowel movements. You want to have a healthy bowel movement at least once a day usually twice. So if you're not, it's a sign that you may need more fiber. This can be a stretch. I find adding a teaspoon of psyllium husk to my water in the morning and my afternoon shakes help other great sources of fiber are vegetables and low sugar fruits like apples and raspberries, nuts and seeds like flax, chia and hemp, as well as beans and lentils. Fiber helps keep our digestive system clean and functioning properly. Okay and forth eliminate all or as much sugar and flour out of your nutrition [00:15:00] protocol as possible. These over concentrated, highly processed forms of carbohydrates are not doing us any favors. They create hormone resistance and cause further cravings and urges and sugar addictions. They can cause disturbances in the balance of our intestinal environment leading us to all kinds of health issues. They are unnecessary unless you are a highly active performance athlete. Your body does not require hundreds of grams of carbohydrates you guys. So if your goal is weight loss, I'm going to suggest a maximum of a hundred grams of carbohydrates. Ideally, we want less than that. A hundred grams or less is a good daily goal. And those carbohydrates should come mostly from vegetables, root vegetables, high fiber fruits, and high fiber, whole grains. A lot of my weight loss clients I take grains right out flour, right out sugar, right out. We bring it down to just vegetables and it works fantastic you guys.
So many. I'm just going to stop and interrupt this for a second. I've had so many women [00:16:00] email me and tell me they downloaded this guide and share with me that they'd lost 20 pounds or 30 pounds, or even more than that. They hadn't even hired me. They just downloaded the guide and did the work. You guys, this guides, what I teach in the transformation. It doesn't take you through all the mindset work. It doesn't hold you accountable. But it's everything you need to know, the foundations to get you started. So if you're joining me in January for the 16 week transformation program, you should print off this guide and get started now. I know it's Christmas, it's new years, but at least read through it and try and create a protocol. Maybe try and stick to it Monday to Friday and give yourself the weekend's office festive time. But it's such a good habit to get into of planning something and trying to stick to that plan as closely as possible. You want to create that trust in yourself, that commitment to yourself now that we deep dive into in 16 week transformation, which is now open for registration, you can go over to live lylasleona.com and register for the January 16 week transformation program. It starts [00:17:00] in a little over four weeks. That's so exciting.
Okay. The last part I want to talk about in today's podcast is a personalized nutrition protocol. First you pick your nutritional lifestyle plan. There are two nutritional lifestyle plans that I find worked best for weight loss. Committing to one plan forever is not necessary. So there's two ways that I think is best for weight loss, either intermittent fasting, which I highly recommend. If you aren't currently intermittent fasting and you have over 20 pounds to lose, I want you to try it. It might be tough, but I want you to try it. The other one is multiple small meals. And the difference is I'm going to go through each of these kind of in detail here, but someone who is very heavily active first thing in the morning, maybe they work out in the morning or maybe they have a job that's very active or somebody who is over the age of 50 or someone who struggles with blood sugar levels. Those are all people I might put on multiple meals, multiple small meals is also what I use for [00:18:00] my athletes to get them into comp prep and what I use for sculpting and putting muscle on and keeping a body lean. Okay, let's go through these. So intermittent fasting, it means you're fitting all your food into a six to eight hour window so that your body is getting a nice full 12 to 16 hours to fat adapt, which means it's using stored fat as fuel during that time period, you're not eating. So this is best for fat adoption, weight loss, insulin resistance, dopamine resistance, hormone control, time management, frequent traveling and vacations. I intermittent fast on vacations almost always. Multiple small meals, it means eating small portions, six to eight times a day. Best for lean mass gains appetite, control performance, managing blood sugar, maintaining or slightly decreasing body fat and increasing your metabolic rate. Okay. So first you're going to pick one of those lifestyle plans. Second, you're going to take all the daily intake goals I suggested in the last [00:19:00] chapter. So that hundred grams plus a protein 50 grams plus of fat 30 grams spots of fiber and up to a hundred grams of carbohydrates. Third, you're going to pick foods from the list that I provided you on the macro nutrition cheat sheet. You can add sauces and condiments, but make sure you look at the nutrition labels. Some sauces are filled with sugar. Once you have your foods and quantities, add up all your macronutrients and see if you meet the daily requirements. Then you meal prep for the week, then you eat the plant food for the week. Then you check your results. Super simple you guys.
Okay. So the next page, page seven, I actually give you a worksheet to fill out that has all the numbers. I want you to write down space for all your foods times, a place for you to record the what week it is and your Monday morning weigh in. Now you can photocopy this page or print off multiples of this page and just do a new weekly protocol each week and then from there, page eight, I give you a sample protocol, [00:20:00] so you can see what one looks like done up. And then from there I go into, This is for it's for everybody you guys. Absolutely, anybody can lose weight using this strategy is completely self-correcting. Nothing can go wrong. You can not fail as long as you don't give up, trying.
And then, going into page 10, 11, 12, I go over the goal, how you can kind of really stay focused and stay accountable and how you really look at the result and study and research yourself. I go into a little bit about mindset and how to stay positive, and then we go into troubleshooting. So what happens if you're not losing weight or what happens if you're losing weight too fast?
And then the last page, if you're struggling with your accountability or if your brain says, I don't know how there's a few different ways that you can deep dive into this material with my help. One of those ways is the transformation masterclass. This used to be called the transformation workshop. It's a six hour intensive that I'm actually [00:21:00] going to be running in January. Now I haven't announced this yet. So you guys are getting a sneak peek at this. I'm going to be running it the week before the 16 week transformation starts and anyone who's signed up for the 16 week transformation. We'll get free access to this masterclass. So it is basically a six hour deep dive on everything. You need to know, mindset, macro nutrition and muscle and then if you want to take it deeper, if you want me to hold you accountable, if you want to work with me for 16 weeks on your goal, the 16 week transformation program starts the week after that masterclass, January. I don't have the dates in front of me the second week of January 3rd week of January. I don't know you guys it's on my website. Go check it out lylasleona.com. And click on transform in that top right corner. Another way to stay in touch with me and just kind of keep that accountability for yourself is signing up for Friday Coach Treats, which if you've downloaded this guide, you're automatically set up for Friday Coach Treats, but make sure you [00:22:00] add coach lylasleona.com to your contacts list. So I don't end up in junk mail. And make sure you open those emails and read them each week and recommit and find recipes that you love and want to try and are motivated by. And, yeah. I love receiving emails back. So if you feel the need hit reply and send me a little email about how you're doing and what's happening for you and what your protocol for the week coming up looks like. I want to know. All right my friends. That's what I have for you this week, in episode 63, I will see you right here. Same place, same time next week. Bye for now.
