PLT Health

PLT Health Evidence-based coaching for health, metabolism, and long-term results We believe in food freedom and enjoying a balanced approach to nutrition.

PLT Nutrition provides nutrition coaching for all ages, for all walks of life and all backgrounds. 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. Please join us as the community is FREE.

Scroll through IG and you’ll often see very fit women, very popular women, telling other women they shouldn’t focus on w...
06/01/2026

Scroll through IG and you’ll often see very fit women, very popular women, telling other women they shouldn’t focus on weight loss.

That they should focus ONLY on building muscle.

While I understand the intent, I think it misses an important distinction.

For a woman who is already active, relatively healthy, and looking to optimize body composition, building muscle may be exactly where her main focus should be.

But that advice is less helpful for someone carrying an extra 30, 50, or 100 pounds.

Because excess body fat is not neutral when it comes to health.

It impacts:
• blood sugar regulation
• insulin sensitivity
• blood pressure
• inflammation
• joint health
• mobility
• sleep quality
• cardiovascular risk

Wanting to lose weight when you are overweight is not vain, diet culture, or something to feel guilty about.

In fact, it can be one of the most important health decisions a person makes.

This isn’t about getting smaller.
This isn’t about shrinking oneself.
It’s about getting healthier.

The mistake is treating this as an either/or conversation. In reality, the best approach for many women is both:

• lose body fat
• preserve muscle
• build strength
• improve fitness, health markers, and quality of life

These goals are not competing with each other, they work together.

At PLT, we don’t view weight loss as the goal. We view improved health as the goal.

And for many women carrying excess body fat, achieving a healthier weight is an important part of that process.

Muscle matters, strength matters. But so does reducing excess body fat and in many cases that’s where the priority should lie because health is always the priority.

Most people know their cholesterol.Far fewer know their ApoB.Or Lipoprotein(a).Or hs-CRP.The problem is many important h...
05/31/2026

Most people know their cholesterol.

Far fewer know their ApoB.
Or Lipoprotein(a).
Or hs-CRP.

The problem is many important health markers are not routinely included in standard bloodwork.

That does not mean they are unimportant.

We run 32 deep health markers as part of our advanced labs with Platinum Health clients because health is rarely explained by one number alone.

Markers like ApoB, hs-CRP, Homocysteine, Ferritin and SHBG may provide additional insight into cardiovascular risk, inflammation, iron status and hormone health.

I get it.You’re probably tired at this stage.Tired of influencers telling you there’s another thing you have to do.Tired...
05/30/2026

I get it.

You’re probably tired at this stage.

Tired of influencers telling you there’s another thing you have to do.

Tired of trying to stay consistent.

Tired of feeling like no matter how hard you try, nothing really changes.

So when some “research peptide” your friend’s friend is selling promises an easier solution… of course it sounds tempting.

But if these things were the answer, they wouldn’t still be labelled “research only.”

The truth is there really aren’t many shortcuts to fat loss outside of GLP-1 medications.

And even then?

GLP-1s still require the PLT Foundations:

* nutrition
* strength training
* fiber
* habits
* consistency
* behaviour change

At we combine the PLT Foundations with medical weight loss support to focus on long-term health — not just short-term fat loss.

Save this if you need the reminder.

Protein gets all the attention.Meanwhile around 90% of Americans fail to hit recommended fiber intake.Fiber intake is as...
05/27/2026

Protein gets all the attention.

Meanwhile around 90% of Americans fail to hit recommended fiber intake.

Fiber intake is associated with:
• Improved satiety
• Better bowel regularity
• Improved cholesterol levels
• Better gut health
• Reduced cardiovascular disease risk
• Reduced colorectal cancer risk

And improving intake usually doesn’t require anything extreme.

Example:
• 1/2 cup raspberries: ~4g
• 1/2 cup blueberries: ~3g
• 100g avocado: ~7g
• 1/2 cup black beans: ~8g
• 1 tbsp chia seeds: ~2g
• 1 pear: ~6g

That’s already around 30g of fiber without doing anything complicated.

Most people simply need more fruit, vegetables, legumes, whole foods and less ultra-processed snack food.

1 - consuming some protein soon after waking to lower your cortisol spike & avoiding certain types of exercise won’t cha...
05/24/2026

1 - consuming some protein soon after waking to lower your cortisol spike & avoiding certain types of exercise won’t change whether you gain body fat or not - that’s driven by a surplus of calories. Elevated cortisol is common in anorexics. Low cortisol is common in people with obesity. Cortisol is not the issue but life stress is.

2 - there are as many differences intra-sex and inter-sex. Training should be tailored to the individual not the gender.

3 - vast studies show, when age related muscle atrophy is accounted for, the reduction in resting metabolic rate through the transition is similar to pre / post menopause. However, reductions in TOTAL energy usage is seen - this is a result of transition symptoms. Sleep degradation, mood changes, joint pain all conspire to lower TDEE.

4 - significant studies show no accelerated muscle loss through the transition, the rate of atrophy remains consistent through this period of life. Likewise, studies on women using MHT do not show any additional muscle growth.

5 - in the 90s Eric Poehlman was regarded as the leader in this field, published some data around this that he later confessed to being falsified. He is the only scientist to serve jail time for fabricating data. His data is still used by some influencers to support this claim regarding women.
All humans require a calorie deficit to lose bodyfat.
A calorie deficit cannot be validated by looking on a fitness watch and food tracking app.
A calorie deficit is the definition of your body converting stored fat because it has insufficient energy for its daily needs.
If your body isn’t losing fat/weight over a 6-8 week period then it isn’t in a deficit.

PLT has evolved a lot over the years.While nutrition remains a huge part of what we do, our work increasingly includes b...
05/23/2026

PLT has evolved a lot over the years.

While nutrition remains a huge part of what we do, our work increasingly includes broader conversations around metabolism, health, performance, bloodwork, medications, lifestyle, and longevity.

PLT Health simply reflects that evolution.

Same philosophy.
Same team.
Expanded vision.

05/21/2026

If you’re a woman over 35 and are struggling with low energy, irritability, brain fog and weight gain.

NAD+ isn’t going to help you if you still drink too much alcohol.
MOTS-C isn’t going increase your energy if you slept 4hrs last night.

All this marketing of peptides and supplements is the latest shill trying to exploit women and it’s all for nothing when you don’t have your house in order.

If you don’t have the in place, eating sufficient protein, fiber, reduced alcohol, sufficient exercise and controlling your overall calorie intake…

Adding a gray market peptide your friend got you or some random supplement isn’t going to help you.

Stop wasting $$$ on the latest magic potion and improve your lifestyle first.

If you don’t know how - DM me I’ll help set you on the right path.

05/18/2026

Two important GLP maintenance studies released last week looked at what happens AFTER long term GLP-assisted weight loss.

SURMOUNT-Maintain:
Participants used Tirzepatide for ~60 weeks before entering maintenance

Groups either:
- stayed on full dose
- reduced to 5mg
- or stopped treatment

• those staying on full dose retained almost all previous weight loss

• reducing to 5mg led to regain of roughly 1/3 of lost weight

• stopping treatment led to regain of >1/2 of lost weight

ATTAIN-Maintain:
Participants had already spent ~72 weeks losing weight using injectable GLPs including Semaglutide and Tirzepatide

Groups either:
- switched to oral Orforglipron
- or placebo/stopped treatment

• those continuing treatment retained ~75-80% of previous weight loss

• placebo groups regained substantially more weight

• regain became significant enough that many placebo participants required rescue therapy midway through the trial

• once treatment was reintroduced, the rate of regain appeared to flatten considerably

Both studies reinforce the same broader point:

Weight loss is one phase.
Weight maintenance is another.

And the more treatment support that was removed, the greater the weight regain appeared to be.

https://www.joinlibratus.com/

05/18/2026

One of the biggest mistakes people make when they start trying to “get healthy” is doing too much too soon.

6 days per week.
90 minute workouts.
Body part splits.
Cardio every day.
Trying to eat perfectly overnight.

Then 4 weeks later life gets busy, motivation drops and the whole thing falls apart.

Honestly, for most people the first goal should just be building a training routine that fits into real life.

3 full body sessions per week.
40ish minutes.
Get in, train hard enough, leave.

That’s enough to build momentum.
Enough to improve fitness.
Enough to build muscle.
Enough to create structure.

Then once training becomes part of your lifestyle you can evolve it.

Maybe move into 4 days.
Maybe specialise more.
Maybe increase volume a little.

But most people don’t need more complexity.

They need more consistency.

I had a client recently show me a workout with 33 sets in one session.

That’s not discipline.
That’s just unnecessary.

The goal is not to spend your life in the gym.

The goal is to build a body and lifestyle that lets you enjoy the rest of your life better.

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