Our FREE 21-Day Science-Backed Plan For Nutrition, Movement, and Mental Health Is Here
Work smarter, not harder.
Hello friends!
Wow, am I excited to share this with you! I’m actually a big fan of using the New Year as a time to create real change in your life (read the science behind why here, and also make sure you download this 13-page workbook that lets you reflect on the past year and create and stick to goals that bring you closer to your dreams).
BUT! So many New Year’s plans aren’t really set up to change our lives.
They’re maybe set up to help us lose some weight, which studies show will likely come right back (in next week’s podcast, we talk about how to achieve real, sustainable weight loss, if that’s a goal for you—make sure you’re subscribed on Apple, Spotify or YouTube so you don’t miss it). They’re set up to make you feel stressed and a little superior for a few weeks, before falling right back into old habits. And very few of them actually utilize the latest research around what’s best for our bodies or our minds.
Which led me to develop 21 Days To Change Your Life: A Science-Backed Plan For Nutrition, Movement, and Mental Health.
For 3 weeks, you’re going to see the latest science come to life in downloadable plans that you can easily integrate into your days.
Over on The Liz Moody Podcast, you’ll get deep dives into the research that shaped the plan—on today’s episode, we got into The Science Of Putting Together a Workout Routine To Hit YOUR Goals with Evlo founder Dr. Shannon Ritchey to go with Week 1 of the plan, which focuses on movement. We get into if and how you should incorporate stretching, how to prevent injury, how to know if you got a “good” workout in (hint: it has nothing to do with muscle soreness), where pilates and barre fit into a workout plan, and so much more. You can listen on Apple, Spotify or YouTube—it’s an all-in-one guide to answering every workout question you’ve ever had, and I hope you love it.
From this week’s episode:
“The reason cardio is not going to have a huge effect on fat loss is because the way we burn calories is constrained, not additive, meaning we don't just burn and burn and burn. People think, oh, I burned 500 calories in my workout so I can eat 500 more calories, but what we see from more recent studies is that we plateau at a certain amount of overall energy expenditure. And that plateau tends to be around 800 active calories per day. This includes your exercise, but the majority will come from non-exercise activity thermogenesis, or NEAT—moving around, talking, getting ready, showering, doing chores.”
Here on The Takeaway every week, you’ll get a downloadable PDF with day-by-day instructions. The plan is additive, so on January 7, we’ll send you out a downloadable PDF with the 7-day nutrition plan, which you’ll add to the movement plan foundation that you will have already begun. And on January 14, you’ll layer on our 7-day mental health plan. At the end of the 21 days, you’ll have more energy, less stress, more strength, better relationships, and higher levels of happiness—and you’ll have made a true investment in your physical, mental, and emotional health.
I wanted to start with movement because I think this is the biggest game changer in terms of energy, and that energy is a necessary foundation for any other changes.
A quick note: an original version of this PDF had a missing page in the beginner plan, day 5 & 6. This is the updated version. Thanks Jennifer H for the quick catch!
The base plan will be free each week for subscribers, and paid subscribers will be able to access the second half of the newsletter—there's something extra you'll want to see every week like follow up questions with podcast guests, in-depth meal plans, workout plans, and so much more. We work hard to make it really worth it for you, and you’ll get two of these bonuses every single week in your inbox! Paid subscribers can also comment on posts, participate in the chat, access Q&As with me, and more.
I hope you love this plan—we worked incredibly hard to bring you real science that would genuinely help you feel your best immediately and in the long term. I’ll be over in the chat all month long answering additional questions and cheering you on (and I hope you all can cheer each other on too!!).
xo,
Liz
Today’s paid subscriber content is a bonus Q&A with Dr. Shannon Ritchey, this week’s podcast guest and founder of the amazing Evlo fitness app (which is free for the month of January, if you’d like to try it out!).
Below, Dr. Shannon shares her thoughts on how to make certain muscles look toned (ie how can we change the way our butt or arms look?), decreasing back pain, how to know how much weight to lift, and more.
Dr. Shannon, thanks for taking the time to answer a few more questions. First of all, a highly requested listener Q: are there any moves you find disproportionately effective for body composition?
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