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Building a Portfolio of ‘Yes I Can’: Smart Nutrition & Fitness Strategies with Leslie Bonci
Guest Expert: Leslie Bonci, MPH, RD, CSSD, LDN,
Date:
Attendee's Excellent Rating: 95%
Webinar Replay Description

🎯 Core Concept: The "Yes I Can" Wellness Portfolio

Leslie Bonci reimagines personal health through a lens familiar to financial advisors: as a "wellness portfolio" that requires consistent investment in nutrition, movement, sleep, stress management, and hydration. Her aim: to empower attendees to say “yes I can” more often—physically, mentally, and emotionally.


🧱 The “You-Do” List: Five Core Wellness Pillars

  1. Move – Consistent physical activity (not perfection):

    • Incorporates strength training, cardio, flexibility, and interval training (HIIT).

    • Flexibility is critical for longevity; weighted vests and extreme protocols are not required or universally appropriate.

  2. Choose – Food as fuel and joy:

    • Focus on permission over omission. Avoid restrictive, emotionally-charged dieting.

    • Avoid misinformation from social media influencers; rely on credentialed nutrition experts.

  3. Snooze – Sleep’s impact on metabolism and appetite:

    • Poor sleep increases ghrelin (hunger hormone) and reduces leptin (satiety hormone).

    • Aim for a minimum of 6 hours nightly; caffeine, alcohol, and late meals hinder quality rest.

  4. Smart for the Heart – Evidence-based diet strategies:

    • Emphasize omega-3s, whole grains, and unsaturated fats.

    • Seed oils are not harmful despite internet myths.

    • Supplements like turmeric should come from whole food (root form) when possible.

  5. Chill – Stress management for resilience:

    • Promote daily relaxation (not just annual vacations).

    • Tools include journaling, hobbies, meditation, and saying “no” when necessary.


🥗 Nutrition Deep Dive

💧 Hydration

  • Women: 90 oz/day; Men: 125 oz/day

  • Water is key, but so are milk, tea, juice, and high-water-content fruits/veggies.

  • Alcohol and caffeine: Both affect hydration and recovery; moderation is key.

🍽️ Balanced Plate = Performance Plate

  • 50% fruits/vegetables

  • 25% lean protein

  • 25% whole or enriched grains

  • Include healthy fats and flavorful accents

  • Canned, frozen, and processed (safe) foods are OK and often practical.

🍗 Protein Strategy

  • Optimal intake: 0.5–0.7 grams per pound of body weight

  • Spread protein intake throughout the day for better absorption.

  • High-ROI proteins: chicken, fish, dairy, soy, eggs, beans, lentils, Greek yogurt.

  • Supplements: whey isolate > collagen or amino acids in terms of muscle-building.

🌾 Fiber Focus

  • Women: 21–25 g/day; Men: 30–38 g/day

  • Only from plants: whole grains, beans, seeds, fruits, vegetables

  • Low fiber = increased risk of digestive issues, especially with low hydration.

🧂 Myths Debunked

  • “Detox” drinks are unnecessary.

  • “Clean eating” has no scientific definition.

  • Gluten, dairy, and fats are not inherently bad unless medically indicated.

  • Many “energy” drinks mislabel caffeine as energy—caffeine gives no calories.


🏃 Movement Insights

  • Exercise = consistency > intensity

  • Choose what you enjoy and can sustain.

  • Resistance training is essential to preserve muscle mass, especially when aging or on medications like GLP-1s (e.g., Ozempic).

  • Don’t overestimate calories burned or use exercise as a license to overeat.


💊 Supplement & Diet Trends: What’s Worth It?

  • Popular supplements (collagen, Balance of Nature, AG1, etc.) often overpromise.

  • Whole foods offer better ROI for cost and nutritional value.

  • Intermittent fasting: can work if the food quality and hydration are maintained, but not universally superior.


📌 Final Takeaways

  • Consistency, not perfection, is the key to long-term health and performance.

  • Think of your body like a client portfolio—it needs care, customization, and regular contributions.

  • Empowerment, not restriction, helps individuals build lasting habits and resilience.

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Building a Portfolio of ‘Yes I Can’: Smart Nutrition & Fitness Strategies 07-01-2025