🎯 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
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.
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.
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.
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.
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.
