hi, my name is Lisa, and I'm a recovering cardio junkie. 

And, I'm a former cookie addict, but I digress.

When I think back to my 20's, all I see is: lots of alcohol + lots of cardio.

When I look back at old pictures of me when I was my "smallest", I see someone in pain. 

I see someone who spent her formative adolescent years in the 1990's, bombarded with impossibly thin beauty standards on every printed magazine when those were a thing.

Kate Moss. Calvin Klein ads. "Heroin Chic" (cringe).

I paid no attention to the fact that my default genetic body type is an endomorph with strong Norwegian legs, a hearty Italian appetite, and an Irish tenacity that won't quit.

I just found out from my aesthetician that the skinny trend is making an eerie comeback thanks to the Kardashians.

Apparently, Kim has taken an off-label diabetes drug to lose massive weight quickly, with long-term effects unknown to users without diabetes. Yikes.

My heart aches for all the women (and men!) who will yearn for this physique at the expense of their health.

What I'm getting at here is that using drastic methods - including excessive cardio ad nauseam - to become extremely thin is not only risky because of possible malnutrition and health complications, but also because of missing out on the life-saving benefits of muscle mass.

Therefore, we invite you to play a game with us that just might change your life...

Visit Pub Med and type in a few key words like:

• Muscle and Longevity
• Muscle Mass and COVID
• Grip Strength and Longevity
• Obesity and COVID

You'll find a plethora of recent studies indicating the same thing over and over:

The skeletal muscle that you have on your body is directly related to overall health, immunity, and longevity.

We all lose 3-5% of muscle mass every decade after age 30 unless we're regularly engaged in resistance training (i.e. lifting weights) + consuming enough protein.

This is exactly why we offer strength training and metabolic conditioning classes 5 days a week in addition to teaching our members all about nutrition science (with an emphasis on consuming quality, bio-available protein).

Muscle mass is not just about aesthetics.

Your body composition (ratio of muscle to body fat) directly impacts your immune system and health.

Higher body fat percentage = more likely to get sick, now and in older age.

This is not about shaming anyone or glorifying certain bodies.

This is about reclaiming your health and taking care of your body that works so hard to take care of you, especially in modern times.

Our default sedentary lifestyles require much thought and intention to MOVE as everything from preparing and cooking food to maintaining our homes has been outsourced.

Not sure where to start and want more support?

1. Register for our NEW 2023 12-Week Group Coaching program before Dec. 31st and save $500 (includes a bio-individual custom nutrition program AND daily live/on-demand exercise classes)
2. Scroll down for our top tips to build and maintain your muscle mass 💪 

How to build (and maintain) muscle mass + lower body fat:

1. Lift weights. Make sure it's a progressive, intentional training program, 3 times a week. Not Barry's. Not Orange Theory. Not F45. Not even Crossfit. Hire a qualified trainer or come lift with us for best results. We love working with newbies.
2. Walk. Every day. As much as possible. Our ancestors walked about 6 miles a day on average, which is around 15,000 - 20,000 steps. Walking not only burns body fat + balances blood sugar, but the very act of moving your body in this low impact way while vertical will leverage gravity to strengthen your skeletal muscles, organs, ligaments, etc.
3. Sleep. 7-9 hours a night. Non-negotiable. If you aren't sleeping enough, you're going to battle increased ghrelin (the hunger hormone) ALL DAY LONG, meaning you'll fight an uphill battle
4. Hydrate. Drink 80-120 ounces of water a day. Yep. We said it. Just do it. If you need extra motivation, you'll look 10 years younger within days of proper hydration! Plus, hydration is essential to fat metabolism. Your liver cannot effectively burn body fat for fuel when dehydrated because it then has to help your kidneys.
5. Get enough protein. A good rule of thumb is: 20-30 grams of quality bio-available protein at every meal, at least 4x/day (i.e. double the RDA). 
6. Know your TDEE (total daily energy expenditure). Monitor your daily energy balance by consuming less than you’re burning if you have body fat to lose or eat the same as you're burning to maintain your current physique.
7. Eat whole foods: 80% of the time, eat mostly unprocessed, whole foods with the right blend of each macronutrient (protein, carbs and fats) for your unique body and goals.

That's it - that's the secret way to do this sustainably and ethically. No quick fixes here.

A healthy lifestyle and healthy body is actually very simple.

But simple is not always easy. Especially nowadays.

To reiterate: the way most of us are operating in today's modern society makes it incredibly difficult to be healthy.

This is why we're so unbelievably passionate about what we teach.

You don't have to do it alone.

In fact, doing it alone is a great way to burn out and use up all your willpower.

When you create the right environment and systems in place, reaching your goals will be infinitely easier.

That's exactly what we've curated with our 12-week transformational Awaken Your Nutrition program so all you have to do is show up!

It's now available for half the cost of our 1:1 program when you join as a group cohort that kicks off in January 2023.

Click here to reserve your spot by December 31st with $500 off before prices increase in the new year.

Any questions before signing up? Click reply to this email, and we'll get right back to you.

It's go time, and we're ready to lead this group into feeling the best ever in 2023 and beyond!

Shannon Morse & Lisa Kirby | Creators of Awaken Your Nutrition @thegreendoor.life  |  thegreendoorlife.com

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When you're done trying "all the things" and are tired of feeling tired, we'll be here waiting for you with open arms! Apply for our life-changing 12-week Awaken Your Nutrition program today and feel better at your next meal.

Book a discovery call today to get started.

You'll speak with a Green Door Life team member and learn more about flexible payments and the right type of program to support your goals and learning style.

Click the Discovery Call link below or forward this to a loved one who is ready for this support in their life (limited space available; serious inquiries only)👇

P.S. Looking for more nutrition, health, and training support? Here are 2 ways we can help you:  

  (1) WATCH OUR FREE MASTERCLASS → Discover the 3-step system in our that helps you activate your natural weight management code without restricting your favorite foods or exercising excessively! Click here to register and view at your convenience.

(2) GET LEAN → If you’re ready to permanently lose at least 10 pounds in as little as 8 weeks or want to maximize your performance and muscle tone, then book a discovery call with us.

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