You can also read this on Healthyandwholeyou.com
What's in store for today:
- Healthy & Whole Forever Enrollment Open Thru Saturday 4/4
- Answering Your 5 Most Common Questions
- The Most Important Mindset Shift Needed For Sustainable Weight Loss
Hey friend,
Whew! What a week it has been!
We launched our new low cost monthly membership version of our program, Healthy & Whole Forever, on Tuesday and well...it's been a MASSIVE success.
More about that below in the newletter, but I am just full of gratitude for what God is doing in this program and especially with this new membership and seeing how the affordability of this new membership is opening the doors to so many to get the help they need, but could not afford in the past.
So far as of the time I am writing this we have had 58 amazing moms and a couple of brave dads join our Forever Family, and the community is HOPPING.
I'll share "official" details below, so let's go ahead and dive into this week's Feel Good Friday...
Healthy & Whole Forever has LAUNCHED!
Founding Member Enrollment Now Open!
The cat is now FULLY out of the bag as we have now officially opened the doors to our new low cost monthly membership version of our program, Healthy & Whole Forever.
What is Healthy & Whole Forever?
It’s a new membership where I have taken everything we’ve tested and built in the last 7 years of coaching clients to sustainable weight loss and beyond and made it available for less than $1.20 a day.
✅ A complete 7-module curriculum and roadmap that takes you from weight loss foundations all the way through maintenance, muscle building, and beyond
✅ A cookbook with 150+ proven recipes that members already love
✅ A fitness tracking app full of killer workouts, plus habit and progress tracking
✅ Weekly group coaching calls where you can learn, ask questions, and get coached
✅ 30-day challenges every few months to create bursts of momentum
✅ A community of peers and coaches who get it — because they're living the same life you are
Enrollment for Founding Members closes Saturday at midnight — then the doors close for 2-3 months and reopen at a higher price.
Two options to choose from:
💰 $104.97 every 3 months ($34.99/month — locked in forever)
💰 $349.99/year — two months free, also locked in forever
If you've been following along and thinking about working with me at Healthy & Whole, but waiting for the right opportunity...THIS is that opportunity.
And I'd love to have you in the program / community.
Answering Your 5 Most Common Questions
As a part of what I do I constantly get messages and find myself in conversations with people who are stuck and struggling with weight loss.
And I find myself answering the same questions a lot of the time, so I figured I'd share those questions and some "no fluff" answers here...
1️⃣ I have no idea what to eat! What should I be eating to lose weight?
There are two parts to the answer to this question. How much to eat, and then WHAT to eat.
When it comes to weight loss...we have coached hundreds of people at this point of our program, and we have found that the average person loses weight at a sustainable and healthy rate with around 1600 calories a day and making sure that roughly 40% of those calories are coming from protein.
That is of course assuming they are consistently walking 8,000 steps a day and ideally strength training 2-3 times per week. Unfortunately...if you are NOT walking 8,000 steps per day, you might find you have to drop below 1600 calories per day to lose weight.
When it comes to WHAT to eat...this is where it gets complicated, but I promised a no fluff answer so here it is...
For sustainable results you need to simply ensure you eat the right amount of calories and enough protein relative to your activity as mentioned above. As long as calories and protein content are good, we do not find any meaningful difference in results when it comes to exactly WHAT foods those calories and protein come from. It can be all whole foods, it can be processed foods...it doesn't matter.
What DOES matter...is that the calories and protein are where they need to be, that you enjoy it, that it meets your needs for convenience, that you have enough variety to prevent burnout, and that it's flexible enough that you can do it at home or in special scenarios like eating out, vacations, holidays, etc.
We teach all of that in our program Healthy & Whole Forever of course, but that's the simple no fluff answer to this question.
2️⃣ I read somewhere that you need to eat more to lose weight. Is that true?
Truthfully...no. And let me explain.
When it comes to weight loss...it is a calories in versus calories out game.
So if you are NOT losing weight...that means you are NOT in a consistent calorie deficit as it is.
If you then allow yourself to fall into the trap of thinking you need to eat more as the solution, you will add calories and most people will actually start to GAIN weight.
Why? Because CALORIES IN VS. CALORIES OUT!
The real problem 99% of people are running into is NOT that they need to eat more to lose weight.
It is that they need help understanding why they are eating more than they THINK they are and / or why they are moving LESS than they think they are.
In otherwords, they need help understanding why they aren't in a calorie deficit and help to fix that.
But eating more will not magically fix it, and in most cases makes it worse, because that was not the issue in the first place.
This is why of course we are strong advocates of having at least SOMEONE in your corner or on your "team" who is a true expert and understands this who can help you find the leak in your bucket so you can actually get into a calorie deficit and get results.
It's also another reason why we launched Healthy & Whole Forever, because we wanted to make getting those kinds of answers much more accessible for people.
3️⃣ I know processed foods are bad and cause inflammation...what is the best "diet"? Shouldn't it be whole foods?
Honestly...I think the biggest lie in the industry is this whole idea that processed foods cause inflammation.
In fact, I hate that everyone is running around terrified of these "boogie monsters" called inflammation, cortisol, and insulin...
It's all because the industry is FULL of scammers who use these buzz words to scare people into buying their products by making them believe that the reason they can't lose weight is because of inflammation, high cortisol levels, and insulin...
Frankly, it's all bullcrap.
Again, I have coached HUNDREDS of people in my career.
I've had clients who ate ALL whole foods, and clients who practially ate ALL processed foods because they needed that level of convenience to be successful in that season of life.
The results were the same when we control for calories and protein with optimal activity and strength training.
They all lose weight...reach goal weight...bloodwork and energy improve...
No difference.
So you have my permission to stop being terrified of ANY class or category of food, and to simply focus on learning and implementing the basics in a sustainable way.
Frankly...we don't talk about inflammation, cortisol, or insulin AT ALL in our program...and that's because they are irrelevant when it comes to losing weight when you know what you are doing.
Heck a huge part of what we do at Healthy & Whole is simply helping our members and clients let go of this fear mongering around those buzzwords and to heal their relationship with food in the process.
So what is the best diet? It's the one that is the right amount of calories...right amount of protein...and is enjoyable and sustainable enought that you will stick to it!
4️⃣ Do I have to workout in a gym?
No, you do not need to workout in a gym...but I do HIGHLY recommend that you strength train 2-3 days a week even if it is at home.
Trust me when I say that when it comes to your long term health and quality of life...strength training is ESSENTIAL.
For starters, if you lose any significant amount of weight without strength training, you are for sure losing a lot of muscle mass. And your muscle mass IS your metabolism. So you are losing your metabolism.
If you are like most people you have already dieted and lost weight many times without strength training and now you are wondering why it feels so hard to lose weight...and part of the answer is because you have a much lower metabolism now than you used to because of all of the muscle loss.
So you really must strength train WHILE losing weight to preserve the muscle you have, and keep doing it in maintenance to build some more to increase your metabolism and to preserve it as you age.
Not to mention that the strength and funcitonality that comes from strength training VASTLY improves and extends your quality of life as you age...
And NOT doing it greatly dimishes your strength and quality of life as you age.
This is EXACTLY why at Healthy & Whole we prioritize providing workouts for the gym, workouts for home, bodyweight workouts, dumbbell only workouts...and we provide a fitness app to track it all.
We want our clients and members to have options because of how important strength training is.
5️⃣ I always get off track...why is weight loss so hard?
I believe there are 2 core answers to this question that are very important.
First...if what you are doing to try to lose weight is not sustainable in the ways I already mentioned i.e. enjoyable, convenient, flexible, with sufficient variety...then the longer you try the harder it feels as fatigue builds.
So the reason weight loss is so hard and always ends in failure is because you are trying to do it by "following" something that wasn't built for you and your life.
Versus...learning skills and building a lifestyle that gets you where you want to be, but in a way that ALIGNS with your chosen life i.e. being a working parent, with kids in all the things, social life, vacations, ALL of it.
The second reason...is because you are alone.
You're trying to climb Mt. Everest (which is what sustainable weight loss feels for most) alone, without support from guides who have already successfully climbed that mountain, and without a "pack" of friends and peers that are obsessed with doing it with you.
The most powerful tools for truly sustainable weight loss are having the right coaches / guides and a community around you to support you and encourage you along the way.
Otherwise how will you ever expect to keep going when...
It gets hard...
You have questions...
You get stuck and don't know why...
You end up with life challenges you don't know how to navigate...
All of these things feel impossible alone, but when you have coaches and community they are just things you ask about and seek support with.
All of these questions and struggles by the way are woven into the fabric of Healthy & Whole Forever...our new monthly members (as well as our coaching tiers).
Because we understand the struggles that must be overcome to truly get sustainable results. So if you are stuck...please reach out. You can use the link here to join Healthy & Whole Forever, or just hit reply to this email and ask me any questions you have. I'll respond!
The Most Important Mindset Shift
For Sustainable Weight Loss
There is ONE mindset shift that is pretty much REQUIRED for truly sustainable weight loss...
And that is your mindset around FAILURE.
Most people approach every single weight loss attempt with a black and white mindset around success or failure.
They try...and it either works...success...or it doesn't...failure.
And what I find is that the MOMENT something feels like it isn't working...most people immediately see it as failure and stop / give up.
Until the next thing...and the cycle starts again.
But there is a LOT that can be learned from the inventors and scientists of the world when it comes to failure.
Think about it...
If every inventor or scientist / researcher went to work every day with the same black or white mindset then we would have NONE of the amazing scientific breakthroughs we have today.
They literally go to work knowing that they are trying to build or solve a problem...
They conduct experiment after experiment...MOST of which do not yield the result or breakthrough they are after.
But do they give up?
No!
They observe what happens in every subsequent experiment and the learn from it.
They draw conclusions and modify their approach a little each time.
And over time this process of trying, learning, changing the approach a little, and trying again...eventually brings about the "breakthrough" or the result they were after all along.
At Healthy & Whole this is the mindset we teach with each of our clients and members.
We teach them to think of sustainable weight loss as an ongoing experiment.
We teach you the steps to take and what it takes to get results.
And along the way you inevitably run into unforeseen challenges and stuck points.
But rather than just giving up and looking for the next thing to try...we teach you to learn from what is challenging you and to problem solve your way through it.
So there is no "failure" anymore. Just learning.
It's a massive mindset shift that relieves all sorts of stress, pressure, and anxiety from the process because when things don't go as planned it's not personal anymore...it's just a part of the learning and problem solving process.
So next time you start this journey for sustainable weight loss and you find yourself in a stuck point or up against a challenge...remember...this is not a sign to give up.
It is a part of the process. Get curious, stay committed, and learn your way through it. That's how sustainable results happen.
Win Of The Week:
Mike Larr: 3 Surgeries & No Weight Gain!
Life doesn't pause for a plan. Work gets busy, kids have sports, and sometimes your body needs surgery — once, twice, or three times in two years.
For most people, one of those events is enough to unravel everything. The weight creeps back. The health markers slip. And the whole thing starts over from scratch.
Mike didn't let that happen.
Mike joined Healthy & Whole in 2019 and lost over 70 pounds. He also reduced his A1c as a Type 1 Diabetic from over 8.0 down to as low as 5.4. Over the last two years, he's faced a foot surgery, a calf surgery, and a full knee replacement — and through all three, he maintained his weight and protected his health numbers.
After his knee replacement, he actually dropped a couple of extra pounds and brought his A1c back down.
The reason? Mike never had a rigid plan to fall off of. He learned something called Activity Aligned Eating — adjusting what he eats to match his current activity level, so that even during the most sedentary stretches of recovery, his body stays in balance.
Where Mike is today:
→ 70+ pounds lost and maintained for years
→ A1c down from over 8.0 to as low as 5.4
→ Three surgeries in two years — weight held through all of them
→ Just completed his first 10,000+ step day post knee replacement
At 74 years old.
That's not a diet. That's a skillset. And it's exactly what Healthy & Whole is built to give you.
Ready to start your journey? Enrollment for Healthy & Whole Forever is open...
Join As A Founding Member for only $34.99 / Month
Disclaimer: This email is provided for educational and informational purposes only and does not constitute providing medical advice or professional services. The information provided should not be used for diagnosing or treating a health problem or disease, and those seeking personal medical advice should consult with a licensed physician.
