In today's episode of Message in the Middle, host Marianne is joined by health industry veteran Esther Avant, who brings over 18 years of experience in fitness, nutrition, and wellness. Together, they take a deep dive into the "Six Big Rocks of Exercise and Nutrition" and explore Esther's "Gone For Good" framework, designed to help individuals build a sustainable, healthy lifestyle. The 6 Big Rocks of Nutrition and ExerciseEsther advocates for focusing on six core "rocks" to establish a healthy lifestyle:Incorporating movementStrength trainingRest and recoveryCalorie intakeProtein intakeFiber intakeShe explains why these components are crucial and how they form the foundation of sustainable health practices.Building Sustainable Health HabitsEven armed with knowledge, many struggle to maintain healthy habits. Esther shares insights from her coaching business, emphasizing mindset and lifestyle adjustments within her "Gone For Good" framework. Discover the secrets to sustainable weight loss and achieving confidence through health.Navigating Food RulesEsther encourages breaking free from restrictive food rules while building your own behavioral guidelines. Learn how to distinguish healthy from harmful food habits and foster a positive relationship with food.Industry Surprises and Best Nutrition AdviceEsther reflects on industry insights and shares the best nutrition advice she's ever received, offering practical tips for listeners.If you would like to learn more about Esther:Grab her “Big Rocks” Habit Tracker: https://www.estheravant.com/habitsFind out more about her: https://www.estheravant.comConnect on Instagram: https://www.instagram.com/esther.avantListen to her podcast Live Diet-Free: https://podcasts.apple.com/us/podcast/the-live-diet-free-podcast/id1543658046 Connect with Marianne: Website: Message In The Middle with Marianne Message In the Middle Facebook Group: https://www.facebook.com/groups/422430469323847/ YouTube: https://www.youtube.com/@MessageInTheMiddle/playlists LinkedIn: https://www.linkedin.com/in/marianne-demello-smith-678b9966 Email: Contact | Message In The Middle with Marianne Subscribe to Message In the Middle: Apple Podcasts Spotify YouTube Leave Us a Review: If you enjoyed today’s episode, please leave a review and share your favorite takeaway. Your feedback helps us reach more listeners and bring you even more valuable content.Keep the conversation going - Join us for more insightful conversations in the Message in the Middle Private Facebook Community & subscribe to Message in th...