The Health Revival Show | Hormone Therapy & Gut Health Insights

In this episode we talk about finding diet freedom, how to ask for support from your spouse/significant other and briefly discuss how Mike uses neurotyping in his coaching. You can connect with Mike https://neurotypetraining.com/  @coach_mike_millner 🎙Mind Over Macros podcast Connect with us: Website lsn.fit   Instagram @lsn.coach @lizromannutrition @bchilcz3 Email: liz@lsn.fit or becca@...

In this episode we talk about self sabotage, why we do it, and tips on how to stop self sabotaging your success. First we talk about what we order at Starbucks and our favorite IG account to follow for healthier alternative to specialty coffee orders @themacrobarista Then we dive into the lessons around self sabotage and ways you can start to break free from sabotaging your success. 3 Tips 1) Writ...

In this episode we talk about how we made the decision to leave corporate and follow our passion to help others improve their life via nutrition and training. Making a career change is never easy, but we have some tips for you if you're considering making a switch! Connect with us: Website lsn.fit   Instagram @lsn.coach @lizromannutrition @bchilcz3 Email: liz@lsn.fit or becca@lsn.fit *** CONN...

In this episode we talk about the ketogenic diet, types of keto, who it is for, risk to be aware of and how to reverse out of keto. First we talk about the obesity trend and give you a movement challenge! We decided to do this because we see so many people struggling to get daily movement. Movement plays a huge role in health and obesity. Currently 72% of men and 63% of women are overweight or obe...

In this episode we talk about ways you can lose weight without counting calories. The first 14 minutes we talk about the obscene diet things we’ve heard from clients and crazy fad diets that are wrecking people. #pleasestop 14:40 - 5 Ways To Lose Weight Without Counting Calories Water - if you’re drinking the appropriate amount of water you’re likely to have less cravings, clearer skin, and not as...

In this episode we talk about tips for staying on track while traveling and how to avoid digestive woes. We also talk about when to remove the scale from your routine and using other measures of progress. Tip or Trick - Replacing your meal prep containers with glass containers so you can reduce exposure to BPAs and other toxic chemicals. We recommend these . Travel Tips Water. Water. Water. Stay H...

In this episode, we talk all things meal prep and how we set ourselves up for the week with food without spending hours in the kitchen! We know meal prep can be a daunting task! But it doesn't have to be... AND healthy eating does not have to be boring and bland, it can certainly be tasty! Feel strapped for time? Liz talks about using Instacart for grocery delivery that has been AMAZING and such a...

In this episode we talk about the benefits of strength training and 7 reasons why we believe it is more effective for fat loss. First we talk about our live event, Act As If seminar and the importance of community and support on this journey. Then we talk about myths of strength training - weights don't make you bulky and 'toning' isn't a thing :) #1 Muscle burns more than fat! This helps us burn...

In this episode we talk about nutrition periodization and how to make your 'diet' cycle match your lifestyle so you can not only get results - but sustain them. Think of this in term of NFL season Right now the NFL players are in season > the season for nutrition is either cutting (dieting for weight loss/fat loss) or gaining (building muscle mass) Next they are going to be in postseason > t...

In this episode we talk about ways to earn confidence. Although you may not feel confident now, you can! Confidence is a trait that is earned, not given. Instead of our normal tip or trick, we have a challenge for you: Give someone a compliment EVERY DAY this week! 9 ways to earn your confidence and start improving today: 1) Change your focus - you can be confident today. You don't need to wait un...

In this episode we cover the basics of macronutrients - protein, carbs and fats - and how to balance your intake for your goals. Tip or trick: Becca talked about removing friction around habits you want to instill, and creating friction around those you want to break. i.e. sleep in your workout clothes if you find it hard to get to the gym in the morning, or keep ice cream out of the house so you...

In this episode we talk about the holiday aftermath and the struggles of the sugar cravings after two weeks of fun, being out of routine, surrounded temptations and enjoying all the treats and vino. Tip or Trick: Quickie Chicken in the Instant Pot - Liz favorite recipe, 1 can enchilada sauce with chicken breast or thighs. Becca's staple, shredded chicken - chicken breast and chicken broth. The Str...

In this episode we talk about our top 5 nutritional supplements, not weight loss supplements, these are nutritional supplements that are recommended for common deficiencies. First, we want to say we strongly believe that food should be first, meaning good food quality, healthy lifestyle habits ( listen to our podcast on The Foundations of a Healthy Lifestyle HERE ). THEN look to add supplements to...

In a world full of magazine covers telling us our abs should be flat and our booties should be round, how are we supposed to accept ourselves the way we are? Though it can feel defeating, there are ways you can improve your self-esteem TODAY! Tip or Trick: Find an exercise routine you enjoy that is effective AND, ideally, a supportive community to help you along the way! Don't sign up for somethin...

In this episode we share things we are encountering as new moms, the struggles, #momguilt, and 5 tips to not lose yourself. Tip and Trick: The mom essentials Becca, Dry Shampoo - Not Your Mothers Liz, IT Superhero Mascara and Kirklands Facial Wipes We talk about Beccas son smacking her in the face and Marcus trying new foods and getting stronger. The crazy, unrealistic post on social media, people...

In this episode we talk about setting REAL goals instead of New Years Resolutions. Tip or Trick: Liz talks about both a tip and trick with the Instapot and how to use it to quickly meal prep!   According to the University of Scranton, a whopping 92 percent of people who set New Year's goals never actually achieve them. We are here to change the game and help you succeed. Goals should be evalu...

In this episode we talk about our top 5 things to building a solid foundation of a healthy LIFESTYLE. First, we recap and share our Christmas 🎄 Tip or Trick: Becca shares her new found love for the Peloton app and her run outside. Then we dive in to 5 foundations to living a healthy lifestyle: 1) Water Intake - Importance of water intake and tips to get your water intake in daily. 1/2 of your bod...

In this episode we talk about things we wish we knew when starting our journey. Expectations vs reality, the mental and emotional components of a weight loss journey how to give yourself grace along the way. 3:40 Restrict and binge cycle 9:00 One bad meal won't kill you, don't let it derail you 12:50 Scale is ONE measure of success, not THE measure. 21:30 Sleep - Read our blog on sleep here 25:00...

Welcome to the Food Code! Becca and Liz, two nutrition coaches, entrepreneurs, new moms and passionate educators serious about serious about delivering the best possible, no bullshit, approach to all things diet related. We know there is a lot of conflicting information in the diet industry [we fell for a lot of the BS ourselves] and our mission is to educate you on proper nutrition to fit your li...