{"type":"rich","version":"1.0","provider_name":"Transistor","provider_url":"https://transistor.fm","author_name":"AT CAPACITY with Gordy","title":"You're in the overdraft","html":"","width":"100%","height":180,"duration":603,"description":"Doing everything right and nothing is moving.\nYou're eating well. Training four or five times a week. Doing everything you were told to do. Two months in, nothing has shifted, you're wrecked, and you've started assuming you're the problem. Broken metabolism. Bad genetics. No discipline.\nIt's none of those. And this is the most common message I get, word for word, usually from somebody already doing more than most people ever will.\nWhat's in this one\nWhy being told to eat less and train more is the wrong advice for where you actually are\nYour body doesn't read your food diary. It reads how safe it is.\nSelf preservation, and why your body adapts to being underfed and under-recovered\nThe overdraft. How you keep borrowing and topping up and never getting back to zero.\nWhy 40 years of load doesn't reverse in 10 or 12 weeks, no matter what you took out of your coffee\nWhat it costs when food and coffee stop being a joy in your life\nWhere I'd start instead, and it isn't a plan\nThe one to ten rule for events and alcohol\nThe line I'd leave you with\nYour body doesn't read your food diary. It doesn't know what day of the week it is. It cares whether you're fuelling it and recovering.\nYour homework\nThree things, in order, and none of them are an app.\nSleep first. No structure, no band, no alarm if you can help it. Bed when you're tired, roughly the same time within 30 to 45 minutes, and a wake up time within the same window. Caveman style. Do that first and watch your energy, your presence and how you handle stress change.\nThen, if you've been training loads, pull one or two days out and use them for recovery. Walk on the treadmill, spin the bike, stay in the environment if you like the buzz of it. You're reducing one stress and adding recovery at the same time.\nThen score your drinks. Is it a one event or a ten event? Your best friend's wedding is a ten. Your second cousin's evening do is a one, so you drive, you have a Coke Zero and you're out the door. And why do you need...","thumbnail_url":"https://img.transistorcdn.com/WOowkSZeIUnTZk6htL1F-arcJIDEAbEPaH5zwrRpA0M/rs:fill:0:0:1/w:400/h:400/q:60/mb:500000/aHR0cHM6Ly9pbWct/dXBsb2FkLXByb2R1/Y3Rpb24udHJhbnNp/c3Rvci5mbS81ZTky/ZTgzMzYxZTVkODVk/NGZhZjg5ZjliZjAy/NjUzMi5qcGc.webp","thumbnail_width":300,"thumbnail_height":300}