Youthful Aging Secrets Podcast

#8: Why You Can Still Eat Cake, Lose Weight & Be Healthy - Jacqueline Llovet

• Ricardo Vasquez • Season 1 • Episode 8

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In this episode of Youthful Aging Secrets I sit down with the amazing Jackie Llovet, a registered nurse with almost 30 years of experience, a fitness coach, and a nutrition coach with Team Biolayne under the renowned Dr. Layne Norton. Jackie is a true superwoman—she juggles three jobs, including her role as a single mom of three, and still manages to live a fit and healthy lifestyle.

During our conversation, Jackie shares her journey from working in hospital settings to becoming a nutrition and fitness coach. We dive deep into important topics such as:

  • The connection between lifestyle and preventable diseases.
  • Flexible approaches to nutrition and fitness that allow for both balance and enjoyment.
  • The importance of protein, fiber, and nutrient quality in everyday diets.
  • Misconceptions around popular diets like keto, carnivore, and intermittent fasting.
  • The role of strength training in longevity and overall quality of life.
  • Busting myths around metabolism, menopause, and protein intake.
  • Whether you’re interested in health, fitness, or simply want to hear inspiring advice from a super ager, this episode has something for everyone.


How To Connect With Jacqueline: 

Follow Jackie on Instagram: @nutritionwithnursejackie
Work with Jackie through Team Biolayne: https://biolayne.com/coach/jacqueline-llovet/
Email Jackie: jacqueline@biolayne.com

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**Speaker:** In a world filled with conflicting nutrition advice, one expert cuts through the noise to reveal the truth. Hi everyone, and thanks again for having me on. My name is Jackie. I am both a, well I have three jobs. I am a registered nurse, I am a fitness coach, and I am a nutrition coach. I saw a lot of people being admitted with diseases that are very much lifestyle related that could have been prevented if they would have had a better lifestyle. Determined to make a change, she combines her knowledge of nursing with fitness and nutrition to help others age gracefully. My goal with them is to lose some body fat, gain muscle, and to age gracefully and strong and healthy. Get ready for that aging process. From all corners of the globe, her clients achieve their body composition goals through flexible and personalized nutrition plans. I work with team BioLane, so I work under Lane Norden, who is one of the foremost experts in this field. The reason you're not losing weight or hitting your goals is because she tackles controversial topics head on debunking myths around diets, metabolism, and menopause. You can be in your sixties and still build muscles. I believe is the unsung hero of nutrition. You don't have to eat organic people. You can eat regular fruits and vegetables. The dose makes the poison. Watch this episode of Youthful Aging Secrets now.

**Ricardo:** Hey, what's up welcome to youthful aging secrets. I'm your host Ricardo Vasquez and today's guest is Jacqueline Llovet. Jacqueline is a registered nurse with over 27 years of experience. A single mom of three and a nutrition and fitness coach with team biolayne under Layne Norton, one of the biggest names and experts in the world of fitness and nutrition. Jacqueline is what I call a super ager because you'd never believe she's 50 years old and probably gets ID'd when going to the club. I wonder if she goes to the club. I forgot to ask her that in any event, in this episode, we cover the truth about why most people gain weight and as they age and know it's not their metabolism. How Jacqueline and Layne Norton science backed approach helps clients find balance in life. Fitness and nutrition without sacrificing their favorite foods. Why flexible dieting is the key to long-term success. And how you can have your cake and eat it too. Literally. The shocking facts about protein menopause and how to build muscle, no matter your age and much more. Jackie is vivacious and her energy is infectious within the first 30 seconds. I think. You'll see that for yourself. She's awesome. Enjoy. Now, before we start today's episode, I want to quickly tell you about my free five health hacks newsletter. If you're busy, but still want to live as healthy as possible for as long as possible. This is perfect for you. No time to catch every podcast, episode, follow all the experts or stay on top of the latest health span and longevity research. That's exactly where my newsletter comes in. Every Monday, I send out a quote to inspire your week. A summary of the latest podcast episode. A quick breakdown of a health topic, or question backed by the latest research and actionable takeaways. Cool stuff. I'm loving that week. And a thoughtful question to get you thinking deeper and the best part you can read it in the time it takes you to drink your coffee. If you're interested, head over to youthfulagingsecrets.com/subscribe and join for free. Let's get it.

**Ricardo:** Jackie, thank you so much for being on, Youthful Aging Secrets.

**Jacqueline:** You're welcome.

**Ricardo:** we can just start off and you can let our listeners know a little bit about yourself and what you do and how you got here.

**Jacqueline:** Sure. Hi everyone. And thanks again for having me on. It's a pleasure. So my name is Jackie. I have three jobs. I am a registered nurse. I am a fitness coach and I am a nutrition coach. So I've been a registered nurse. Oh my goodness. Almost 30 years since 1997 and started my career in the hospital setting always have been very interested in health and fitness and especially while working in the hospital. I saw a lot of admissions. A lot of people being admitted. With diseases that are very much lifestyle related that could have been prevented if they would have had a better lifestyle. Diseases related to obesity to high cholesterol, that kind of thing. So I wanted to not only work in healthcare, but also in preventative care. So that's how I meshed the nutrition and fitness with the nursing. I've been doing nutrition coaching for about four years now. I work with team Biolane. So I work under Layne Norton who is one of the foremost experts in this field. I'm very honored to be a part of this team. So I also work as a nurse. And I also have my clients and I help them with their body composition goals mostly. So my goal with them is to lose some body fat gain muscle and to age gracefully and strong.

**Ricardo:** So you're still a nurse which is I don't know how you juggle the time because I know you're a mom too, right? 

**Jacqueline:** Yes, I'm a single mom of three. And I work as a nurse from home now. I did move from the hospital setting, so I work from home for an insurance company. And I also work with my nutrition and fitness and all of that is done remotely. So I do online nutrition and fitness coaching, which is a great thing because I can help people from all over the world. I have clients that live in Australia and Europe and Canada. It's pretty cool, what technology has been able to provide for us to be able to help people worldwide. 

**Ricardo:** Yeah, absolutely. I'm in the same boat. I love it as well. So when it comes to nutrition, I find it very difficult to think that most of them will agree on everything. It seems to be a topic like, a lot of controversies with fad diets and whether or not this diet is better than that. And so I'm just curious with your approach to nutrition, what are some things that you think all diets have in common or that they all get right? And if there's, a commonality between them that actually makes them work.

**Jacqueline:** Yeah. I would say, there are so many different approaches and so many point of views, But I would say the most important thing. Is caloric intake and all of these diets, whether it be keto, whether it be intermittent fasting, what they're doing in order to lose weight is they're controlling the caloric intake of the person, So I have a flexible approach to nutrition. Yes, we have these big rocks that we really want to focus on, right? So I really want to make sure my clients are eating a nutrient dense diet where they're getting in enough protein, enough fiber. Those nutrient dense foods like vegetables and fruits and all of that good stuff. But I do have a flexible approach in that it's okay to have a piece of cake. It's okay to have, a glass of wine on occasion. So I like to also incorporate that flexibility. Because the issue is when you're too strict with your diet, a lot of people will not adhere to it. And then they go into these binging and restricting type of cycles. And that is just not a good way to go. Also not a fan of super, super restrictive diets or where people slash their calories crazy. Again, they can't stick to it. They're not getting the nutrients they need. So my goal really is overall health. I want to make sure people are reaching their goals, but doing it in a healthy way, getting the nutrients they need having those fun foods because food is also for pleasure, not just for nutrition, but also for fun. In that sense, I definitely have a flexible approach. 

**Ricardo:** So basically it's the idea of calories in calories out right now. I understand that from a weight loss perspective if somebody wants to lose weight, they need to burn more calories than they're ingesting. That makes sense. But what about the quality of the calorie itself? So for example, I can get the same amount of calories and let's say chocolate bars and chips or whatever, versus, a steak and whatever. Let's say we match it. I know you mentioned calorically dense. How important is where you're getting the calories?

**Jacqueline:** Yeah. it's not only the calories, but the nutrient quality, right? Because these macronutrients, have essential functions in the body. So you want to make sure you're getting in enough protein. You want to maintain muscle mass. That's going to help you with your joints, with your ligaments. You want to make sure you're getting enough fat. That's going to help with hormonal function. And carbohydrates, which have gotten a really bad rap, but they shouldn't because they are what gives us the most energy. So glucose is the main fuel source for our brain. It's the main fuel source when we exercise. So nutrient quality is also as important, yes, that flexibility have the piece of cake, but the problem is if you only focus on calories and you're not getting those nutrients in, Then you're not getting what your body needs. Also, these fun foods, if your whole diet is, let's say chips and soda, not only are you not getting the nutrients you need, but that food is not satiating. It doesn't have fiber. So it's pretty much like some empty calories which again, if you have 20%, let's say of fun foods, that's great. Have fun with it. But the bulk of your diet should be. Mostly high protein low and saturated fats, plenty of fruits and vegetables. So you're getting in all those vitamins and minerals so that you can function optimally. 

**Ricardo:** I agree with that as well. I typically try to follow that myself. Now there has been a lot of controversy around protein. Over the years, people had said you can only take in X amount of grams of protein per meal, or if you eat too much protein, it's hard on the kidneys, etc. Is there anything you can weigh in on whether or not those things are true and where they even come from, if cause there's so much about it and it still lingers around. Today, right?

**Jacqueline:** Yeah. So protein, if you have. Functioning kidneys. You can have a high protein diet. Protein does not damage your kidneys. Maybe if you have some chronic kidney issues, then absolutely follow your doctor's orders. But if you are healthy, don't have any kidney issues. Absolutely. You can have a high protein diet. Now. there is a nice spot as far as protein intake. Let's say someone does a carnivore diet where they're just focusing on protein. That's also not the best way to go because now you're not eating enough fruits. You're not eating enough vegetables. You're not getting your fiber. So a great spot for protein intake is about. 0. 7 grams to 1 gram per pound of ideal body weight. So that's a good amount where you're getting in the protein you need, but at the same time, you still have enough calories for the other macronutrients. But protein is essential, especially as we age, our protein needs do go up because as we age, that's just a part of aging. You do lose muscle. Unless you are proactive about it. Now, if you are aging and eating enough protein, lifting weights, then you can mitigate that. Don't think that because, Oh gosh, I'm 50, that's it. I'm losing my muscle. It's all downhill from there. No, you do have the power to maintain your muscle, even grow muscle. Which is really cool. You can be in your sixties and still build muscle. So there's really no cap there.

**Ricardo:** Yeah. Yeah. Which is remarkable. My mom got into a fitness program right now and she's losing a lot of weight. She's building muscle,

**Jacqueline:** she's doing things she was never interested in before. She's always maintained a fairly decent diet, but she just never wanted to lift heavy.

**Ricardo:** And, there was a stigma she was like, I don't want to look like those bodybuilders,

**Jacqueline:** Right? 

**Ricardo:** so now she's actually taking it on. And I was myself surprised at how much she's, actually starting to build muscle and my holy shit because she's getting enough protein. She's watching her diet, now if somebody is building right muscle like if their goal is obviously Losing body fat but also to build muscle. Is it a little bit different than somebody who's just let's say they just do more Cardiovascular type exercises. Do they need to take in more protein because of the fact that they're lifting heavier, 

**Jacqueline:** no, it's still the same range between 0. 7 to 1 gram. Now your protein needs. You should be at the higher end of that range. If you're in a diet in a calorie deficit, then in that case, yes, you should be at the higher end, but that's still a great range to be in. But I am definitely more mindful of the protein intake, making sure my clients are eating enough protein if they're in a calorie deficit, because the goal is for them to lose fat and not muscle. That's another issue with these fad diets. when you cut calories crazy and you're not lifting weights and you're not eating enough protein, yes, they're losing weight, but they're also losing muscle. So that is not the goal. The goal is to lose fat and not muscle. So when you are trying to build muscle in actuality, if you are eating at maintenance or in a surplus, your protein needs also are not as high as someone that's in a calorie deficit.

**Ricardo:** And so on the topic of calories the biggest thing right now I think is intermittent fasting. this is something that's been going on, or other diets such as keto carnivore is like a huge one. I think those are like the two main ones. There's a lot of people who are in the media talking about carnivore and even somebody like Joe Rogan was like, Oh, I eat mostly carnivore and stuff. And I personally don't agree that's probably not the best approach. However, they do seem to be doing well. And so my question is, why is that? Why are they doing well? Despite what the science seems to point that it's maybe not the most optimum diet. So I'm just curious.

**Jacqueline:** because they're controlling their calories. So again, it comes down to calories, but it is not the ideal diet. You're absolutely right. So when you are eating just meats. Depending on the meats you're having, if you're having mostly red meat, then your saturated fat intake may be too high, which is linked to heart disease and your fiber intake is going to be low, which fiber, I believe, is the unsung hero of nutrition fiber, a high fiber diet. decreases your risk for so many diseases. So it's going to decrease your risk of certain cancers. It's going to decrease your risk of cardiovascular disease. It's going to help improve digestion. It's going to decrease risk of things like diverticulitis, Digestion, it's going to help you go to the bathroom regularly, all of that good stuff. So that's the main problem with the carnivore diet is that they are not eating whole grains. They're not eating fruits. They're not eating vegetables. And that is definitely an issue long term.

**Ricardo:** Why are they demonizing vegetables, particularly they say, vegetables are not made for human consumption. They have these toxins, etc, etc. It's to me, it's doesn't make any sense, Seems like were going backwards but these same people that do promote it seem to be doing well, not just from, their body fat or their body composition. But according to them, their blood work, their biomarkers, everything you're doing well. So I'm just curious why, wouldn't they be showing a higher incidence of cancer or other things? Is there not enough data? Cause I haven't really followed the studies to be honest.

**Jacqueline:** Yeah, there may not be enough data and it's still pretty new as far as I'm aware of. So a lot of these things aren't going to show up until years and years of this malnutrition. So a lot of times it takes just like a smoker, like you can be 30 years smoking and you don't see those ill effects until later down the line, you know, and genetics, of course, plays a role as well. Some people are going to do better than others, but definitely long term, it will be interesting to see, what happens with them long term when they're not consuming the fiber and all of these other nutrients they need as far as why do they do it? I don't know. Why do they promote this? I don't know. A lot of people do a lot of clickbait type of content more views, say things that are radical, you get more views also people like the easy route, if you just say, okay, just eat this, it makes it easy. They don't have to put a lot of thought into that. So a lot of times, that's why a lot of these bad diets are People just jump on the bandwagon because if you say, okay, just cut carbs, it doesn't take as much thought as someone that has a more well rounded nutrition that takes a little bit. More planning on your part. A little bit more mindfulness and unfortunately, a lot of people want the easy way and which is really sad, your body isn't like Amazon. It takes time. It takes effort. And those fast results really are not something that's going to last long term 

**Ricardo:** You did mention something I thought was interesting. You said that fiber, you feel like it's like the unsung hero of nutrition. Why is that?

**Jacqueline:** Because it decreases the risk of so many diseases. it decreases the risk of certain cancers, things like colon cancer. It helps with cardiovascular diseases, so it helps reduce people that consume fiber tend to have lower cholesterol. So it's just has so many health benefits. Also, people that have a higher fiber diet. That fiber keeps you satiated, like the protein. So all of my clients, I give them a protein target and a fiber target. I want to make sure they're eating enough fiber because those foods that are high in fiber are also very rich in nutrients. So the foods that are high in fiber are going to be your whole grains. So things like oatmeal, wheat bread, brown rice, quinoa fruits. Veggies beans are a great source of fiber as well. you want to make sure you are having these foods every day. 

**Ricardo:** Yeah. And again, it's just so difficult with navigating the world of nutrition. Cause then there's people that are like, stay away from legumes and stay away from whole grains and.

**Jacqueline:** Yeah. And it's really sad because it's created a lot of eating disorders. So a lot of people are scared to eat certain things and it's extremely sad. And that's why at team Biolane we really promote flexibility and not demonizing foods. Yes. There's. Foods that have higher nutrient quality, but we don't want to demonize any foods because there's so many people suffering from eating disorders and that's actually eating disorders are the psychological diagnosis that has the highest mortality rates. People with anorexia with bulimia. Higher mortality rates than other psychological diseases. So this is like real stuff. And that's why I'm sure you follow lane and you see how passionate he is. And sometimes he comes off very strong going after these charlatans, but that's why, because we, then these clients come to us with eating disorders and scared and confused. So that's why we try and promote the truth. And try and. Put a dent in all of this misinformation