WEBVTT NOTE This file was generated by Descript 00:00:06.146 --> 00:00:08.876 Lindsay: Welcome to the Lifting Lindsay podcast. 00:00:08.876 --> 00:00:11.366 I'm excited to chat with you guys today. 00:00:11.576 --> 00:00:17.436 I was sent a real recently,, by a fitness influencer. 00:00:17.526 --> 00:00:18.456 Really cute girl. 00:00:18.816 --> 00:00:21.366 Um, but people had some definite questions about this one. 00:00:21.366 --> 00:00:22.206 They're like, whoa, wait. 00:00:22.536 --> 00:00:23.731 She's saying that. 00:00:25.821 --> 00:00:32.421 All of my favorite fitness influencers can eat more food because of two reasons. 00:00:32.721 --> 00:00:45.081 One, they have reversed their reversed up after their diet and that has pushed 00:00:45.171 --> 00:00:51.846 their maintenance numbers higher so now they can just eat more food because they 00:00:51.846 --> 00:00:54.006 did that slow drip reverse kind of thing. 00:00:54.456 --> 00:00:59.256 The other thing was, um, and I actually think the main focus of 00:00:59.256 --> 00:01:00.486 that was kind of an afterthought. 00:01:00.486 --> 00:01:05.321 It seemed like from her reel, the main thought was, um, that 00:01:06.206 --> 00:01:09.956 if you put on a ti, if you put on muscle, then you can eat more. 00:01:10.886 --> 00:01:13.286 So let's break both of these down. 00:01:13.556 --> 00:01:16.496 Um, I was actually surprised by how many people sent me this reel. 00:01:16.496 --> 00:01:20.546 Nobody's ever sent me a, a, a reel by this, uh, influencer before. 00:01:21.536 --> 00:01:28.646 And, um, so I'm like, well, if enough people are sending, asking me, some even 00:01:28.646 --> 00:01:30.871 coaches were, were asking me about it. 00:01:31.316 --> 00:01:36.566 So I decided that, okay, well let's just do a little deep dive into this. 00:01:37.211 --> 00:01:42.881 First I think that it's really important to begin the conversation with this. 00:01:43.601 --> 00:01:45.221 We gotta stop comparing. 00:01:46.331 --> 00:01:54.131 We gotta stop comparing what Sally down the street posts that she eats in a 00:01:54.136 --> 00:01:59.681 day does not have any bearing on you. 00:02:00.191 --> 00:02:02.681 It doesn't mean anything for you. 00:02:02.711 --> 00:02:05.621 Now, I'm actually not anti those. 00:02:05.651 --> 00:02:12.101 Um, what I eat in a day posts, I'm not anti them when it is, um, 00:02:12.191 --> 00:02:16.691 an educated individual looking at them through the right lens. 00:02:17.046 --> 00:02:21.011 And that's what I'm trying to do here is I'm trying to help, you know, let's 00:02:21.011 --> 00:02:23.021 get the right lens to view these things. 00:02:23.291 --> 00:02:25.901 Some people view them and they get really upset, like. 00:02:26.666 --> 00:02:30.726 They really like, really get upset, about how dare somebody 00:02:30.726 --> 00:02:34.656 post what they're eating in a day that doesn't mean anything for you. 00:02:34.656 --> 00:02:38.226 And I'm like, well, why aren't you getting as upset about them 00:02:39.216 --> 00:02:41.376 posting their exercise for the day? 00:02:41.551 --> 00:02:45.486 Like, I feel it's the same exact thing. 00:02:45.486 --> 00:02:48.846 Like, this is what I do, this is what it looks like. 00:02:49.491 --> 00:02:53.481 Now, did it get them to where they look today? 00:02:53.511 --> 00:02:54.801 Maybe, maybe not. 00:02:55.341 --> 00:02:56.271 Probably not. 00:02:56.331 --> 00:02:58.551 Once again, things are multifactorial. 00:02:58.556 --> 00:03:05.241 They're not just like this one thing, this one thing changed. 00:03:06.696 --> 00:03:10.056 And unless you're gonna say Jesus after that, like it, it didn't. 00:03:10.176 --> 00:03:10.746 It didn't. 00:03:10.806 --> 00:03:11.406 I'm sorry. 00:03:12.996 --> 00:03:13.326 Just kidding. 00:03:14.406 --> 00:03:14.886 Oh my gosh. 00:03:14.886 --> 00:03:20.106 You guys know I'm Christian though, but seriously, I see this all over Instagram. 00:03:21.006 --> 00:03:26.616 This one AB exercise snatched my waist in. 00:03:27.186 --> 00:03:28.236 No, it didn't. 00:03:28.896 --> 00:03:36.456 BS it's called you lost body fat and you have nice genetics and also you 00:03:36.456 --> 00:03:39.036 do work out and you do have muscle. 00:03:39.036 --> 00:03:40.536 It is multifactorial. 00:03:40.836 --> 00:03:44.046 There's a lot of things going on there. 00:03:44.401 --> 00:03:51.276 So it does kind of drive me nuts a little bit when people are saying This one 00:03:51.276 --> 00:03:53.706 thing, this one thing built my delts. 00:03:53.976 --> 00:03:55.176 No, it didn't. 00:03:56.061 --> 00:04:02.631 There's a million things that contributed and the fact that you think that just 00:04:02.631 --> 00:04:09.231 one thing gave you that, that is a really good like indicator that this individual 00:04:09.231 --> 00:04:10.881 doesn't know what they're talking about. 00:04:11.721 --> 00:04:12.141 Okay. 00:04:12.681 --> 00:04:14.991 That is a, you know, I get questions all the time. 00:04:14.991 --> 00:04:15.741 How do I know? 00:04:16.566 --> 00:04:18.246 Who to follow, who not to. 00:04:18.546 --> 00:04:23.076 I can't make that call for you, but I can tell you one thing. 00:04:24.246 --> 00:04:33.156 If they say one thing, if they say, I got this by doing one thing when I changed 00:04:33.161 --> 00:04:41.916 this one thing, I'm gonna call BS on that one, because it really is never one thing. 00:04:42.966 --> 00:04:44.916 It's not one thing to build your glutes. 00:04:44.916 --> 00:04:46.266 It's not one exercise. 00:04:46.536 --> 00:04:52.086 When I started doing this one exercise, my glutes blew up. 00:04:53.316 --> 00:04:57.786 No, even then, that's not true because there's a lot of 00:04:57.786 --> 00:04:59.346 things that come into play. 00:04:59.856 --> 00:05:01.146 Uh, how is your recovery? 00:05:01.146 --> 00:05:04.656 Because no matter how hard you work in the gym, if your recovery's not on 00:05:04.656 --> 00:05:05.856 point, you're not building anything. 00:05:06.456 --> 00:05:11.706 How is your nutrition a key part of recovery and, um, about, uh. 00:05:12.066 --> 00:05:14.886 And allowing your body to build. 00:05:15.516 --> 00:05:18.966 Um, then also like what was the intensity? 00:05:18.966 --> 00:05:25.086 What was the volume over the week that you were putting towards your glutes? 00:05:25.596 --> 00:05:31.776 It's not this one exercise that you did three sets of, that's not it, because 00:05:31.776 --> 00:05:38.736 three sets not even enough volume to actually get hypertrophy over the week. 00:05:38.946 --> 00:05:39.426 So. 00:05:40.791 --> 00:05:42.741 Like I said, it's multifactoral. 00:05:43.731 --> 00:05:49.381 And going back to what I started with, when people will say, you 00:05:49.386 --> 00:05:53.071 know, this is just, just put on more muscle, then you can eat a lot more. 00:05:53.991 --> 00:05:57.201 Can you eat more at maintenance? 00:05:58.281 --> 00:05:58.761 Yes. 00:05:58.941 --> 00:06:00.381 How much though? 00:06:01.881 --> 00:06:03.651 That's the important question. 00:06:03.651 --> 00:06:05.361 How much you know? 00:06:05.706 --> 00:06:14.616 I remember when I very first got into fitness and, and, and bodybuilding and 00:06:14.616 --> 00:06:20.796 hypertrophy and putting on muscle, and, and I got, so it was so fun and I, I 00:06:20.796 --> 00:06:24.007 had my favorite influencers and, um. 00:06:25.296 --> 00:06:26.256 I didn't know much. 00:06:26.256 --> 00:06:29.766 I didn't know how to navigate all of this, but I had my favorite influencers 00:06:30.276 --> 00:06:34.536 and you know, they would often say like, one more pound of muscle 00:06:34.866 --> 00:06:38.076 that's anywhere between 30 to 40. 00:06:38.076 --> 00:06:42.726 Some of them were saying to 50 more calories that you can then consume. 00:06:43.506 --> 00:06:47.406 And so, you know, do everything you can to get on that to build 00:06:47.406 --> 00:06:48.876 that one more pound of muscle. 00:06:49.846 --> 00:06:51.316 It's not though. 00:06:51.376 --> 00:06:58.456 It's one pound of muscle is not 20, it's not 30, it's not 40, it's 00:06:58.456 --> 00:07:01.726 not 50, it's not even near that. 00:07:02.416 --> 00:07:08.056 We're talking about one pound is closer to you get to eat 10 more 00:07:08.056 --> 00:07:10.517 calories a day, like that's it. 00:07:12.011 --> 00:07:14.986 Now I'm not poo-pooing on building muscle. 00:07:14.986 --> 00:07:16.126 You guys know me. 00:07:16.126 --> 00:07:17.776 You know there are. 00:07:18.076 --> 00:07:25.726 So many benefits to building muscle, um, that, that I've 00:07:25.726 --> 00:07:27.586 discussed numerous times before. 00:07:28.606 --> 00:07:33.976 Uh, we can utilize nutrition better, we can utilize carbs better. 00:07:34.666 --> 00:07:41.236 Um, we are dealing with an obesity epidemic and I truly, 00:07:41.236 --> 00:07:44.806 truly believe that most people. 00:07:45.241 --> 00:07:48.811 Um, if they were to put on more muscle, they would be 00:07:48.811 --> 00:07:50.371 able to utilize carbs better. 00:07:50.731 --> 00:07:55.981 Uh, insulin resistance wouldn't be so high because when you put on more muscle, 00:07:56.221 --> 00:08:04.291 the body can use, uh, glucose really drive it into those muscles when we build 00:08:04.291 --> 00:08:06.451 and are using them and we're active. 00:08:06.931 --> 00:08:08.101 But it is fascinating. 00:08:08.101 --> 00:08:14.521 So actually what science is saying about if I put on one pound of muscle. 00:08:15.631 --> 00:08:21.661 Which is actually pretty hard, and let's do a little review on this quickly, but 00:08:21.661 --> 00:08:28.891 if you, if you put on one pound and you are relatively sedentary, so maybe you 00:08:28.896 --> 00:08:32.461 go to the gym three times a week, but other than that, you're kind of, you 00:08:32.466 --> 00:08:34.981 know, steps are around four or 5,000. 00:08:35.701 --> 00:08:39.871 Um, I think three or 4,000 is what they can consider sedentary. 00:08:40.591 --> 00:08:43.321 You sit at work, uh, at work a lot. 00:08:43.921 --> 00:08:44.971 Not up and moving. 00:08:44.971 --> 00:08:49.951 And then you go home and you sit on, sit and watch Netflix or sit and, you know, 00:08:50.401 --> 00:08:53.701 go through reels or TikTok or whatnot. 00:08:54.061 --> 00:08:56.461 You're s that's a sedentary individual right there. 00:08:58.111 --> 00:09:02.281 And so they're going to be using more like seven calories so that that 00:09:02.281 --> 00:09:06.061 one pound will give them about seven calories, but one, but somebody who 00:09:06.061 --> 00:09:09.061 uses the muscle that they put on more. 00:09:09.556 --> 00:09:10.756 They're more active. 00:09:11.116 --> 00:09:16.426 They're going to the gym, um, you know, three, four, maybe five times a week 00:09:16.426 --> 00:09:25.426 in doing, um, training and lifting and, um, walking or, you know, cardio. 00:09:25.876 --> 00:09:33.351 These individuals can actually, per pound, we're looking at anywhere from nine to 12. 00:09:35.116 --> 00:09:39.616 More calories that they can eat because of that one pound of muscle. 00:09:40.786 --> 00:09:46.396 Now we're just gonna kind of round it to 10, um, because uh, a lot 00:09:46.401 --> 00:09:47.836 of researchers are saying it. 00:09:47.866 --> 00:09:51.466 Even for active people it probably falls between nine to 10 more. 00:09:52.606 --> 00:09:58.336 So if you put on 10 pounds of muscle, which is a lot, and let's just do, 00:09:58.336 --> 00:10:00.436 like I said, a little recap here. 00:10:01.456 --> 00:10:03.106 So your first year. 00:10:04.231 --> 00:10:08.191 Lifting, like really lifting, not going in and doing lifting classes, but your 00:10:08.191 --> 00:10:14.431 first year going in and doing like a, uh, a lifting hypertrophy program. 00:10:15.181 --> 00:10:19.351 So that is going to bring higher outcomes of muscle because 00:10:19.351 --> 00:10:20.791 we're not doing metabolic work. 00:10:21.031 --> 00:10:21.571 Aerobic work. 00:10:21.601 --> 00:10:26.431 We're actually stimulating more for hypertrophy. 00:10:27.301 --> 00:10:30.901 So for a woman. 00:10:31.816 --> 00:10:37.906 Her first year going in training four or five times a week, she 00:10:37.906 --> 00:10:39.706 can put on 10 pounds of muscle. 00:10:40.216 --> 00:10:42.196 That's not necessarily unheard of. 00:10:43.576 --> 00:10:50.056 So that woman then in that year of going from being like a sedentary individual, 00:10:50.326 --> 00:10:57.736 not working out, not lifting weights, she goes in, well, and maybe she was, maybe 00:10:57.736 --> 00:10:59.596 she was doing all the cardio classes. 00:11:00.421 --> 00:11:04.471 Now she goes in and that first year she switches. 00:11:04.531 --> 00:11:05.731 She can still keep her cardio. 00:11:05.731 --> 00:11:10.261 People always think I'm anti cardio, which I think is so weird because what health 00:11:10.261 --> 00:11:13.111 and fitness coach would be anti cardio? 00:11:14.221 --> 00:11:21.241 I mean, it is a great form of exercise to bring out specific 00:11:21.301 --> 00:11:24.121 outcomes for cardiovascular health. 00:11:24.121 --> 00:11:27.991 Like why wouldn't we want to work on and increase our aerobic system? 00:11:28.891 --> 00:11:33.151 Just because I don't do it very often doesn't mean that I'm anti it, but 00:11:33.361 --> 00:11:36.511 maybe this person really loves cardio. 00:11:36.511 --> 00:11:37.591 They love running. 00:11:37.771 --> 00:11:38.401 Great. 00:11:38.911 --> 00:11:41.731 Let's just include some muscle building in there. 00:11:42.211 --> 00:11:42.541 Right? 00:11:42.541 --> 00:11:47.881 So, so let's say this person, whomever they are, they go in and 00:11:47.886 --> 00:11:50.221 that first year they put on 10 pounds. 00:11:51.121 --> 00:11:51.541 Awesome. 00:11:51.571 --> 00:11:51.901 Okay. 00:11:52.111 --> 00:11:55.141 So they can eat now. 00:11:55.846 --> 00:11:57.556 An extra a hundred calories. 00:11:57.556 --> 00:12:06.856 That's not nothing, but it's also not what I feel like is being promised to people. 00:12:07.336 --> 00:12:08.836 You want to eat so much more. 00:12:08.836 --> 00:12:14.296 Like, um, something I heard like when your favorite influencer goes 00:12:14.301 --> 00:12:18.511 to Disney and eats all of the treats, and it doesn't really affect them, 00:12:18.676 --> 00:12:23.806 it's because they put on muscle, they've put on 10 pounds of muscle. 00:12:24.981 --> 00:12:26.841 I mean they could what? 00:12:26.901 --> 00:12:33.381 Eat one eighth of a treat at Disney and they've hit that 100 calories. 00:12:34.101 --> 00:12:38.601 Just to put this into perspective, guys, that 10 pounds of muscle, 00:12:39.981 --> 00:12:42.651 and don't worry, we are gonna talk about how this is multifactorial. 00:12:43.191 --> 00:12:46.611 We're not gonna just fixate on this muscle thing, but it is interesting 00:12:46.761 --> 00:12:48.111 and I really wanna drive it home. 00:12:49.701 --> 00:12:54.231 If you put on 10 pounds of muscle that first year, which is totally 00:12:54.231 --> 00:13:01.821 doable, um, and, and you can now eat an additional a hundred calories, that 00:13:01.821 --> 00:13:07.731 is like a heaping cup of blueberries. 00:13:08.173 --> 00:13:15.448 That is a, an additional half a cup of oats that is. 00:13:17.683 --> 00:13:23.923 Almost a half of a Snickers, just that I feel like the Snickers 00:13:23.928 --> 00:13:25.033 one really drives it home. 00:13:25.033 --> 00:13:30.973 So it's like, oh, okay, well then that doesn't make sense. 00:13:31.993 --> 00:13:34.273 She put on 10 pounds of muscle. 00:13:35.023 --> 00:13:39.523 She's going and eating all these treats at Disney, but she can really 00:13:39.523 --> 00:13:43.603 only, like, it's only putting, giving her an extra a hundred. 00:13:44.338 --> 00:13:50.638 Those treats at Disney are like an extra 5, 6, 7, 8,000 00:13:50.638 --> 00:13:52.978 calories, not just a hundred. 00:13:53.158 --> 00:13:53.488 Okay. 00:13:53.758 --> 00:13:56.818 So this is, this is why I think it's really important to drive this point home. 00:13:57.538 --> 00:14:03.508 Let's just say me and my husband, we figured out over the past eight years 00:14:03.508 --> 00:14:09.748 how much muscle I've put on, and I wish you were here to correct me. 00:14:09.753 --> 00:14:12.388 I know it was, um. 00:14:13.468 --> 00:14:16.558 Around and a little over 20 pounds. 00:14:16.558 --> 00:14:18.448 But he had it really figured out. 00:14:18.808 --> 00:14:23.518 It was easier to figure out before I was, I was pregnant obviously, and 00:14:23.523 --> 00:14:27.358 we were comparing different body fat percentages at different points in 00:14:27.358 --> 00:14:31.168 time, like when I first started to now, and my weight and everything. 00:14:31.678 --> 00:14:34.318 And it was really shocking. 00:14:34.318 --> 00:14:37.978 So I've been lifting weights, guys for seven, eight years. 00:14:39.658 --> 00:14:42.023 Um, and I've put on, you know. 00:14:42.658 --> 00:14:46.588 20, I think it was, I can't remember exactly guys. 00:14:46.588 --> 00:14:49.588 I'm gonna guess, and I'm probably gonna guess wrong because I also have pregnancy 00:14:49.588 --> 00:14:55.138 brain, and, um, I know some of you have been watching my Instagram stories and 00:14:55.138 --> 00:14:59.968 I'll, I'll say things to my husband like, like, I just, I have, I'm so scared. 00:14:59.968 --> 00:15:02.518 I have this feeling that something is wrong with the baby, that 00:15:02.758 --> 00:15:04.348 the baby's not growing well. 00:15:04.348 --> 00:15:07.588 And, and I didn't have this feeling with the other kids. 00:15:07.588 --> 00:15:08.368 And he just like. 00:15:09.553 --> 00:15:12.073 Turns and looks at me eyes wide open. 00:15:12.073 --> 00:15:14.233 He goes, wait, what? 00:15:14.983 --> 00:15:22.933 You have literally had the same exact fears with every single one, and they're 00:15:22.933 --> 00:15:27.403 usually expressed in the second trimester. 00:15:27.408 --> 00:15:32.773 Like exactly where you are right now is when it really comes out strong. 00:15:32.983 --> 00:15:34.153 It was the funniest things. 00:15:34.153 --> 00:15:36.463 I really do have pregnancy brain, so I'm sorry. 00:15:37.243 --> 00:15:37.483 Um. 00:15:38.443 --> 00:15:42.793 But I do know it was a little above 20 pounds, and that's 00:15:42.793 --> 00:15:46.153 eight years of hard work. 00:15:46.213 --> 00:15:50.713 You know, keep in mind everybody's rate and ability to put on muscle 00:15:51.433 --> 00:15:54.493 does come down to genetics. 00:15:55.003 --> 00:15:58.303 Um, that can include some hormonal health. 00:15:58.683 --> 00:16:02.703 I've struggled with some, uh, hypothyroidism and Hashimoto's and 00:16:02.703 --> 00:16:06.063 some hormonal, issues that, that. 00:16:06.723 --> 00:16:11.523 I really do think affected the rate because as soon as we got my 00:16:11.523 --> 00:16:16.473 T three levels on point and even my progesterone and estrogen, 00:16:16.623 --> 00:16:18.753 uh, were looking a lot better. 00:16:19.143 --> 00:16:24.213 I noticed that I, I started seeing an increase in muscle and this 00:16:24.218 --> 00:16:27.843 was, you know, five years, six years of lifting weights too. 00:16:28.348 --> 00:16:33.303 So there's a lot of factors that go into how fast or how slow 00:16:33.303 --> 00:16:34.683 somebody will put on weight. 00:16:35.238 --> 00:16:35.688 Excuse me. 00:16:35.688 --> 00:16:36.618 Put on muscle. 00:16:37.068 --> 00:16:40.338 Well, and also body fat, but we're not talking about that right now. 00:16:41.598 --> 00:16:45.048 Anyways, I'm trying to bring this down 'cause I'm, I can get lost in the weeds. 00:16:45.053 --> 00:16:45.768 You guys know that. 00:16:45.768 --> 00:16:47.028 So I'm trying to bring it back. 00:16:47.228 --> 00:16:51.038 Let's just round, make it really easy and say I've put on about 00:16:51.038 --> 00:16:56.468 20 pounds of muscle and my body composition has completely changed. 00:16:57.008 --> 00:16:58.268 It's been really exciting. 00:16:58.358 --> 00:16:59.198 Really, really cool. 00:17:01.733 --> 00:17:07.313 So that gave me what, an extra 200 calories, which actually 00:17:07.313 --> 00:17:09.803 does line up pretty well. 00:17:10.403 --> 00:17:14.003 Um, I would say two 50 is what I've noticed. 00:17:14.008 --> 00:17:18.593 My maintenance was when I first started after my first cut and I 00:17:18.593 --> 00:17:19.853 went up back up to maintenance. 00:17:19.853 --> 00:17:27.263 My maintenance was closer to 2000 and my maintenance, now I can land 00:17:27.353 --> 00:17:30.293 anywhere between, you know, 22. 00:17:30.698 --> 00:17:34.358 2250 to 2300 and maintain really well. 00:17:35.198 --> 00:17:39.668 But we're gonna talk about what influences that too, because I can 00:17:39.668 --> 00:17:41.888 hit 2300 and maintain really well. 00:17:42.248 --> 00:17:45.938 My activity level usually is a little bit higher though, because 00:17:45.938 --> 00:17:47.828 it's not just putting on muscle. 00:17:48.698 --> 00:17:54.128 It is, like I said, these other factors that come into play. 00:17:54.938 --> 00:17:59.768 So even if we just zone in though and say, okay, well. 00:18:00.413 --> 00:18:04.463 I've been doing this for eight years, I've put on 20 some pounds of muscle 00:18:04.613 --> 00:18:07.043 that gave me an additional 200 calories. 00:18:07.523 --> 00:18:08.663 Yeah, that's, that is a lot. 00:18:08.663 --> 00:18:12.053 But once again, that's over a really long time period too. 00:18:12.863 --> 00:18:17.003 That wasn't after six months or after 12 months. 00:18:17.008 --> 00:18:17.288 Right. 00:18:18.113 --> 00:18:23.333 So, and even then, let's take a step back and say, so what 00:18:23.333 --> 00:18:25.283 does that give me more a day? 00:18:25.763 --> 00:18:26.753 200 calories? 00:18:26.758 --> 00:18:27.263 What is that? 00:18:28.178 --> 00:18:30.218 Now I can, I'm just shy. 00:18:30.608 --> 00:18:35.048 I think a Snickers bar is 220 calories, so now I can almost 00:18:35.378 --> 00:18:37.958 finish a Snickers every day. 00:18:37.963 --> 00:18:40.658 That's the additional amount, right? 00:18:41.168 --> 00:18:48.098 So it's not this crazy high excessive amount that some people think. 00:18:49.478 --> 00:18:54.998 Another thing too that's often told to us is, well, if you. 00:18:55.553 --> 00:18:59.453 Do kind of what, uh, what I call a slow drip reverse, you know, adding 00:18:59.783 --> 00:19:08.183 30, 10, 20 calories in a week after your diet to find maintenance. 00:19:09.293 --> 00:19:15.713 Then some people have preached while you can just keep pushing up your maintenance 00:19:15.713 --> 00:19:21.623 higher and higher and higher and higher, and that's not necessarily true. 00:19:21.623 --> 00:19:23.273 Anybody who's done a reverse. 00:19:24.113 --> 00:19:33.713 Will tell you, you are going to, at one point or another hit your cap and anything 00:19:33.773 --> 00:19:37.583 above that, you start putting on body fat. 00:19:39.443 --> 00:19:46.853 So that's, you can't tell everybody, well, if you did a reverse, then 00:19:46.858 --> 00:19:52.793 you can eat way more than you could before because that's not. 00:19:53.153 --> 00:19:54.143 That's not true. 00:19:54.563 --> 00:19:56.663 There's a lot of things that have changed. 00:19:57.143 --> 00:19:59.363 What if they lost, you know, 50 pounds? 00:19:59.723 --> 00:20:03.803 Well then they're gonna be eating a lot less, even if they did a reverse 00:20:03.803 --> 00:20:05.423 than what their maintenance was before. 00:20:06.263 --> 00:20:09.533 But they will be eating more than they were when they were dieting. 00:20:09.803 --> 00:20:10.643 That's true. 00:20:11.963 --> 00:20:12.923 That's a fact. 00:20:13.313 --> 00:20:16.943 But the point of maintenance is to, um. 00:20:17.678 --> 00:20:19.208 This kind of how I explain it. 00:20:19.268 --> 00:20:22.358 'cause people will say, well, you can raise your maintenance a lot 00:20:22.358 --> 00:20:24.188 higher if you do this slow drip. 00:20:24.188 --> 00:20:30.158 And I'm like, no, you are eating more because you're reversing, because 00:20:30.158 --> 00:20:31.958 you're just increasing your calories. 00:20:32.318 --> 00:20:36.488 You're eating more to find your maintenance. 00:20:37.448 --> 00:20:41.258 So let's talk about all the different factors that go into this. 00:20:41.828 --> 00:20:47.768 Okay, let's actually discuss your daily energy expenditure. 00:20:49.178 --> 00:20:54.698 That is your daily energy expenditure. 00:20:56.288 --> 00:20:58.718 Um, your TDEE. 00:21:00.458 --> 00:21:06.818 If we balance food coming in with your TDEE, your total daily energy 00:21:06.823 --> 00:21:10.898 expenditure, if we balance the the energy coming in and the energy 00:21:10.898 --> 00:21:12.368 going out, then you hit maintenance. 00:21:12.368 --> 00:21:12.668 Right? 00:21:13.388 --> 00:21:17.768 So what are the biggest contributors, or all of the 00:21:17.768 --> 00:21:21.338 contributors that go into that TDEE? 00:21:22.628 --> 00:21:24.878 The biggest contributor is on the bottom. 00:21:25.793 --> 00:21:32.213 It is your basal metabolic rate, your BMR, or some people refer to it as RMR. 00:21:32.213 --> 00:21:35.123 There's slight changes, uh, resting metabolic rate. 00:21:35.123 --> 00:21:35.333 There. 00:21:35.333 --> 00:21:38.453 There are slight differences, but a lot of times in these conversations 00:21:38.453 --> 00:21:39.683 we can use them interchangeably. 00:21:39.688 --> 00:21:39.953 It's fine. 00:21:40.883 --> 00:21:44.903 So your BMR is about 60%. 00:21:44.963 --> 00:21:52.043 Well, what's included in your BMR, your BMR, um, includes genetics. 00:21:52.418 --> 00:21:57.428 Sex, age, body composition, like how much fat you have, how much muscle, because 00:21:57.938 --> 00:22:00.908 fat also is an organ, it pulls in. 00:22:00.968 --> 00:22:07.268 And to maintain the amount of body fat you have, uh, it requires energy too, right? 00:22:07.268 --> 00:22:12.968 So, uh, like I said, we have genetic sex, age, body composition, like body fat. 00:22:13.388 --> 00:22:13.868 Um. 00:22:14.813 --> 00:22:18.833 And muscle and just keeping systems running in your body. 00:22:19.193 --> 00:22:22.283 Another thing that you can include in this is hormones. 00:22:23.363 --> 00:22:28.733 So this is why, um, when people are having hormonal issues or going through 00:22:28.733 --> 00:22:36.323 perimenopause and we are seeing some, some imbalances in hormones or, or if somebody 00:22:36.323 --> 00:22:40.553 has been trying to live in a diet. 00:22:41.078 --> 00:22:46.058 We see a reduction in the, in, uh, conversion rates of T three 00:22:46.058 --> 00:22:48.278 to T or T four to T three. 00:22:48.398 --> 00:22:56.468 So we see reductions in metabolic rate in your BMR due 00:22:56.468 --> 00:23:02.768 to, um, a lower active thyroid. 00:23:03.998 --> 00:23:07.868 So if you are trying to live all the time in a calorie deficit. 00:23:08.723 --> 00:23:12.923 Your thyroid is going to be negatively impacted. 00:23:13.253 --> 00:23:17.783 This is why we encourage people all the time to spend more time in maintenance. 00:23:18.653 --> 00:23:20.483 You cannot live in a calorie deficit. 00:23:20.873 --> 00:23:24.923 You cannot get the body fat percentage that you want to. 00:23:24.983 --> 00:23:27.473 Usually in one round of dieting. 00:23:28.958 --> 00:23:30.608 Usually you have to do a few. 00:23:30.938 --> 00:23:37.328 And when you go into a diet, there's just some natural adaptations that happen and 00:23:37.328 --> 00:23:45.608 one of them is with the thyroid and that can have a direct link to your metabolism. 00:23:45.613 --> 00:23:47.948 So you, we can see a lowering in that rate. 00:23:48.278 --> 00:23:53.708 And I just, I love having a, this podcast because then I can, I can talk about 00:23:54.038 --> 00:23:57.368 slight nuances that go into BMR when I'm. 00:23:57.848 --> 00:24:00.248 Sharing, you know, a 92nd clip. 00:24:01.598 --> 00:24:06.518 Um, and, and that's why even with this, this girl, this cute girl that people 00:24:06.518 --> 00:24:10.058 were sending over to me, I'm like, look, I know what it's like to have 90 00:24:10.058 --> 00:24:11.858 seconds to try to deliver a message. 00:24:11.858 --> 00:24:12.968 It is fricking hard. 00:24:13.388 --> 00:24:14.528 It is so hard. 00:24:15.308 --> 00:24:20.978 So, you know, I wonder if we sat down and talked if maybe that message 00:24:20.978 --> 00:24:22.208 would look very, very different. 00:24:22.208 --> 00:24:23.888 I don't know, right? 00:24:23.888 --> 00:24:25.718 I mean, yeah, you just don't know. 00:24:25.718 --> 00:24:26.018 But. 00:24:26.378 --> 00:24:30.218 That's actually why I try to stay away from certain topics on social 00:24:30.218 --> 00:24:32.258 media because we can't go into this. 00:24:32.708 --> 00:24:40.688 So like I said, that BMR, that's about 60% of your total 00:24:41.348 --> 00:24:45.428 energy expenditure for the day. 00:24:46.568 --> 00:24:49.568 Now, what can we control with that BMR? 00:24:49.808 --> 00:24:52.418 You know, we can't control our age. 00:24:52.988 --> 00:24:54.698 We can't control our genetics. 00:24:55.478 --> 00:25:02.588 We can, to a degree, control hormones in that. 00:25:02.978 --> 00:25:08.918 Like I said, if we're trying to constantly live in a calorie deficit 24 7, that 00:25:08.918 --> 00:25:10.658 is going to negatively impact that. 00:25:11.198 --> 00:25:15.938 So it is really important that we do increase and spend more 00:25:15.938 --> 00:25:21.548 time at maintenance to make sure thyroid as well as other hormones. 00:25:22.403 --> 00:25:28.403 Like estradiol and testosterone and stuff are, are still in a good place. 00:25:29.903 --> 00:25:35.873 Um, or at least, you know, after we go into a cut, we need to make sure we 00:25:35.878 --> 00:25:42.863 reverse back so that they can go back to that normal, um, place they are going to. 00:25:42.863 --> 00:25:46.763 Like I said, we are gonna see a reduction of them in a calorie deficit. 00:25:47.033 --> 00:25:49.973 This is totally and completely normal. 00:25:50.738 --> 00:25:53.258 It's just we don't want to chronically live there. 00:25:53.768 --> 00:25:58.328 So if you go down for, for a time, a good time, you know, like 12 weeks, 00:25:58.328 --> 00:26:02.438 24 weeks, you know, depending on the person, uh, the higher the body fat 00:26:02.438 --> 00:26:07.688 percentage, they can spend a little bit longer in, um, a fat loss phase. 00:26:08.198 --> 00:26:13.358 And the lower their body fat percentage, they should be doing, uh, 00:26:13.748 --> 00:26:18.308 probably shorter duration of cuts. 00:26:18.608 --> 00:26:19.208 So. 00:26:19.688 --> 00:26:24.608 Three months may be ample for somebody who's already lower, 00:26:24.608 --> 00:26:27.398 like let's say below 25%. 00:26:27.788 --> 00:26:29.108 I'm just throwing that out there. 00:26:29.378 --> 00:26:34.118 There could be people who after 12 weeks are still feeling really 00:26:34.118 --> 00:26:37.928 good and you know, they're just getting under 25 and they feel like 00:26:37.933 --> 00:26:39.608 they can push a little bit more. 00:26:39.938 --> 00:26:42.098 And that's, that's fine in, in my opinion. 00:26:42.393 --> 00:26:48.123 So we can, to a degree, make sure that our hormones are doing well by 00:26:48.213 --> 00:26:55.683 not being crazy about, uh, constantly restricting ourselves and constantly 00:26:55.683 --> 00:27:02.193 doing massive amounts of just like cardio and hit and not eating enough, right? 00:27:02.193 --> 00:27:06.213 Because for, I feel like it was the generation before me, 00:27:06.543 --> 00:27:08.163 that's, that's all they would do. 00:27:08.643 --> 00:27:09.873 Just don't eat. 00:27:10.473 --> 00:27:13.293 Do as much cardio and hit as possible. 00:27:13.983 --> 00:27:21.693 And it's, it's, we are seeing them go through menopause and, and 00:27:21.693 --> 00:27:24.093 perimenopause and being hit really hard. 00:27:24.453 --> 00:27:28.473 Those that, uh, came around quickly and realize, oh, I've 00:27:28.478 --> 00:27:31.593 gotta put on muscle tissue as I go through this phase in my life. 00:27:32.133 --> 00:27:34.503 They are not, uh, experiencing. 00:27:35.583 --> 00:27:37.233 As many symptoms. 00:27:37.233 --> 00:27:40.023 Not to say that there aren't any but as many. 00:27:40.203 --> 00:27:45.633 So they're going into it in a healthier, better place to handle the changes that 00:27:45.633 --> 00:27:47.373 are just naturally occurring for women. 00:27:48.633 --> 00:27:51.483 So beyond hormones, what else can we change? 00:27:51.483 --> 00:27:52.473 What we can change? 00:27:52.473 --> 00:27:57.003 The body composition, we can increase muscle, but like what was 00:27:57.003 --> 00:28:02.823 shown, this isn't going to be the difference between, you know, a woman. 00:28:03.153 --> 00:28:07.923 Who can't enjoy her Disneyland tree and a woman who enjoys all of them, right? 00:28:08.313 --> 00:28:14.163 It, it's, you put on 10 pounds of muscle, you can eat a hundred more calories. 00:28:14.163 --> 00:28:21.213 But the first year newbie gains, like I said, that's, that's pretty, that's 00:28:21.213 --> 00:28:26.103 pretty likely the second year that gets cut in half and becomes a lot harder. 00:28:26.703 --> 00:28:28.263 And if a woman is. 00:28:28.548 --> 00:28:33.288 Constantly trying to stay in a diet and constantly trying to stay her skinny as 00:28:33.288 --> 00:28:38.508 smallest self, then it's gonna be cut down even further and you'd be look lucky 00:28:39.018 --> 00:28:43.608 that second year to put on any muscle if you're constantly under eating, right? 00:28:43.608 --> 00:28:48.768 So there's all of these factors that play into it, but we can increase 00:28:48.768 --> 00:28:52.248 that BMR just a little, but we're not talking about massive amounts. 00:28:52.548 --> 00:28:53.268 So yay. 00:28:53.298 --> 00:28:56.628 Now we're up to like 61% or 62%. 00:28:56.973 --> 00:28:58.053 Over 60. 00:28:58.413 --> 00:28:59.373 That's not massive. 00:28:59.973 --> 00:29:06.393 But if you look at the other two areas, the next one up is about 30%, 00:29:06.453 --> 00:29:11.913 and that's physical activity, and that includes NEAT and exercise. 00:29:11.913 --> 00:29:16.353 So we're talking about non-exercise, activity and exercise. 00:29:16.593 --> 00:29:19.023 It's just how much do you move? 00:29:19.953 --> 00:29:22.623 Um, how are you sedentary? 00:29:22.653 --> 00:29:27.303 Are you sitting all day or are you up and looking for opportunities 00:29:27.303 --> 00:29:30.333 to move around and be active? 00:29:30.333 --> 00:29:36.663 This doesn't mean you have to do cardio all day long, just staying active 00:29:36.693 --> 00:29:38.943 and moving around and finding ways. 00:29:39.153 --> 00:29:42.903 Maybe you don't sit at your desk, maybe you get a standing desk. 00:29:43.563 --> 00:29:47.193 Uh, I, I loved having conversations with my clients and encouraging 00:29:47.193 --> 00:29:48.423 them to talk to their boss about 00:29:48.903 --> 00:29:55.233 getting standing desks or getting, um, a walking pad under their desk so that they 00:29:55.233 --> 00:29:58.683 can just stay a little bit more active. 00:29:58.683 --> 00:30:02.253 It doesn't mean that you have to do two hours of cardio every day, but 00:30:02.253 --> 00:30:06.933 that NEAT is about 20% of that 30%. 00:30:07.683 --> 00:30:12.423 A lot of times people think, oh, exercise is the next, that's gonna be 30%. 00:30:13.203 --> 00:30:13.833 It's not. 00:30:14.193 --> 00:30:15.903 It's your non-exercise activity. 00:30:16.533 --> 00:30:17.523 I mean, I am. 00:30:18.418 --> 00:30:19.443 I'm a hands talker. 00:30:20.073 --> 00:30:21.213 I am a fidgeter. 00:30:21.813 --> 00:30:24.063 Um, I, I seldom sit still. 00:30:24.063 --> 00:30:28.083 Even right now, I'm using my hands, my legs bouncing. 00:30:28.383 --> 00:30:29.793 I'm just a, a fidgeter. 00:30:30.273 --> 00:30:36.123 So naturally, my NEAT is actually pretty high when I go into a calorie deficit. 00:30:36.393 --> 00:30:40.473 That's actually one of the first signs I know I'm in a calorie deficit because, 00:30:40.803 --> 00:30:43.893 I stopped using my hands as much and I stopped fidgeting as much. 00:30:44.223 --> 00:30:50.283 Even my husband told me my feet, like he was telling me that my feet shake in 00:30:50.283 --> 00:30:52.503 bed at night, like before I go to bed. 00:30:52.893 --> 00:30:54.843 He's like, you, your feet kind of bounce. 00:30:55.083 --> 00:30:55.983 I'm like, that's weird. 00:30:55.983 --> 00:30:56.703 That's annoying. 00:30:56.733 --> 00:31:00.453 I'm sorry, but I am, I'm just, I'm just a fidgeter. 00:31:01.983 --> 00:31:03.693 So that's 30%. 00:31:03.723 --> 00:31:05.583 So now we're at 90%. 00:31:06.783 --> 00:31:07.143 Right? 00:31:07.143 --> 00:31:09.333 We can't do much about BMR, the 60%. 00:31:09.753 --> 00:31:11.553 We can increase it a tiny tad bit. 00:31:12.693 --> 00:31:19.023 The 30% though physical activity, we can increase that, we can control, 00:31:19.023 --> 00:31:25.443 that we can move around more, park further away from the grocery store. 00:31:26.013 --> 00:31:30.183 Uh, when you take your kids to the park instead of sitting there, 00:31:30.573 --> 00:31:35.673 walk around, uh, move, look for opportunities to stand versus sit. 00:31:35.703 --> 00:31:39.033 All of those things really, really do add up. 00:31:39.813 --> 00:31:43.833 The last 10% is actually thermic effect of food. 00:31:44.493 --> 00:31:49.593 A lot of people don't realize that when we eat, it actually requires 00:31:49.593 --> 00:31:55.143 energy to burn and process our food. 00:31:55.803 --> 00:32:00.213 Now different types of food have different thermic effects. 00:32:01.293 --> 00:32:05.973 So, uh, protein is going to have the highest thermic effect. 00:32:07.293 --> 00:32:10.233 So if somebody, if you're looking around and you're like, why can 00:32:10.233 --> 00:32:12.843 that person eat way more than me? 00:32:13.923 --> 00:32:20.973 Like almost always on Instagram, when I see when somebody messages me or when I 00:32:20.978 --> 00:32:24.153 see somebody and somebody else is saying, well, how come you can eat more than 00:32:24.153 --> 00:32:27.453 me, the person that they're talking to? 00:32:28.698 --> 00:32:35.328 Usually has minimum of one gram protein per ideal body weight. 00:32:35.388 --> 00:32:37.458 That's usually minimum of where they're sitting. 00:32:37.698 --> 00:32:44.028 They usually love high protein meals, which will increase that thermic effect. 00:32:45.078 --> 00:32:47.508 We can control this. 00:32:48.138 --> 00:32:53.688 Another thing too is we can actually, by choosing Whole Foods. 00:32:54.588 --> 00:33:05.688 We can increase the thermic effect of food even more by up to 20% 00:33:06.228 --> 00:33:07.728 by choosing more Whole Foods. 00:33:08.058 --> 00:33:11.628 The study that I'm quoting, I remember thinking it was really funny 'cause I'm 00:33:11.628 --> 00:33:13.638 like, oh, what whole Foods were they? 00:33:13.998 --> 00:33:15.228 Were they talking about. 00:33:16.008 --> 00:33:22.008 When I read through the study, it was the difference between a sandwich 00:33:22.098 --> 00:33:27.438 on white bread versus a sandwich on wheat bread, and they saw 20% 00:33:27.468 --> 00:33:33.918 higher thermic rate with the wheat bread than they did the white bread. 00:33:34.368 --> 00:33:42.408 So even just swapping out and choosing more whole grains, whole foods, you can. 00:33:43.218 --> 00:33:45.618 Eat a little bit more as well. 00:33:46.068 --> 00:33:47.868 So does this make sense now? 00:33:48.618 --> 00:33:54.138 It's not just somebody put on a little bit of muscle 'cause that's 00:33:54.138 --> 00:33:57.648 not having huge, massive impacts. 00:33:58.908 --> 00:34:07.668 What we're usually seeing is somebody went from becoming a sedentary individual to 00:34:07.668 --> 00:34:12.348 changing their life, to focusing more on. 00:34:12.933 --> 00:34:17.193 Muscle And, and just so you know, like I said with the BMR, it's 00:34:17.193 --> 00:34:21.423 affected by hormones, genetic sex, age, body composition, like muscle, 00:34:21.423 --> 00:34:25.923 all that muscle does impact hormones. 00:34:25.923 --> 00:34:31.383 So if we want to regulate hormones, if we want to, uh, have healthier 00:34:31.383 --> 00:34:33.903 hormones, we do want to increase muscle. 00:34:34.233 --> 00:34:40.293 So muscle has a lot of ties to thyroid hormones. 00:34:41.088 --> 00:34:43.173 To, to, to act to insulin. 00:34:43.173 --> 00:34:44.133 We've already talked about that. 00:34:44.343 --> 00:34:50.553 There's, there's a lot of positive results with building muscle, not just, well, I 00:34:50.553 --> 00:34:59.133 can eat an extra half of Snickers today because I spent the past year working so 00:34:59.138 --> 00:35:02.523 hard to put on 10 pounds right of muscle. 00:35:03.423 --> 00:35:06.333 So it's, it's way more than that. 00:35:07.473 --> 00:35:14.193 It is this person has changed their very nature to become a healthier person, 00:35:15.003 --> 00:35:21.903 to lift weights, to move their body a lot more, and they find joy in this. 00:35:22.413 --> 00:35:28.533 They have foods that they love that are high protein, that 00:35:28.533 --> 00:35:32.343 are 80 to 90% whole foods. 00:35:33.093 --> 00:35:33.813 They've made. 00:35:34.428 --> 00:35:39.438 All of these different choices, and that is the compound effect. 00:35:40.398 --> 00:35:42.438 It's all of these different choices. 00:35:42.438 --> 00:35:51.198 Compounding over time does actually give them more calories they can eat 00:35:51.198 --> 00:35:54.768 in a day and stay at maintenance, and it can actually give them a 00:35:54.768 --> 00:36:00.138 little bit more wiggle room when they do go to Disneyland and. 00:36:01.653 --> 00:36:03.063 They have food freedom. 00:36:03.063 --> 00:36:04.653 They're like, I'm gonna enjoy this. 00:36:05.403 --> 00:36:07.413 I'm gonna have fun with my family. 00:36:07.413 --> 00:36:09.783 If they want a churro, I'm gonna grab a churro if they want. 00:36:10.203 --> 00:36:14.013 Whatever else is, I don't know what people get at Disneyland. 00:36:14.493 --> 00:36:20.523 They can get it and not think twice about it because the next day they 00:36:20.523 --> 00:36:29.583 go right back to this lifestyle that has over time changed them. 00:36:31.458 --> 00:36:38.238 Even if, heaven forbid, the scale does go up a few pounds after Disneyland, it's 00:36:38.238 --> 00:36:43.833 coming right back down because they're going right back to their lifestyle. 00:36:44.923 --> 00:36:53.513 So I, I do think it is really important, um, that we, we talk about all of these 00:36:53.513 --> 00:36:56.913 different factors that compile together. 00:36:57.698 --> 00:36:59.768 To produce what people are seeing. 00:37:00.638 --> 00:37:03.248 And then I'm just gonna end with kind of how I started. 00:37:04.508 --> 00:37:08.708 It is really, really important that we not get caught up in what 00:37:08.713 --> 00:37:12.278 Sally or Susan are eating in a day. 00:37:13.498 --> 00:37:20.278 And a lot of times, I've said this to, to people many times before, how do 00:37:20.278 --> 00:37:22.138 you know that they eat more than you? 00:37:23.878 --> 00:37:24.658 Do you track. 00:37:25.228 --> 00:37:26.338 24 7. 00:37:27.508 --> 00:37:34.138 Are you really consistent or do you kind of track for a few days? 00:37:34.198 --> 00:37:40.048 Burnout, you have all these BLTs, you go out on the weekends, eat 00:37:40.048 --> 00:37:48.748 whatever, have some alcohol once in a while, like there's, are you really 00:37:48.898 --> 00:37:53.458 eating, like is that influencer really eating more than you? 00:37:54.268 --> 00:37:55.798 Are you eating more than them? 00:37:56.338 --> 00:38:03.478 Even honestly, it might be that the influencer can eat more than you, or I 00:38:03.478 --> 00:38:09.868 should say it might be that it appears like the influencer can eat more than 00:38:09.868 --> 00:38:17.038 you because they are actually just better at budgeting their foods consistently. 00:38:18.748 --> 00:38:18.898 So. 00:38:20.488 --> 00:38:24.268 I've shared budgeting money and food. 00:38:24.538 --> 00:38:27.418 The budgeting for both of them is so comparable. 00:38:29.398 --> 00:38:37.708 Me and my husband were on this pretty strict budget, and I remember I had saved 00:38:37.708 --> 00:38:42.988 up because I really wanted, we were going on vacation and I really wanted to get. 00:38:43.483 --> 00:38:46.603 New swimsuits and I really wanted to get new outfits and all these 00:38:46.603 --> 00:38:52.933 things and we were on this really, really tight, tight budget, literally 00:38:53.863 --> 00:38:57.133 to the penny budgeting things. 00:38:58.423 --> 00:39:07.843 And I went out and because we budgeted, I allotted this certain amount to go towards 00:39:08.503 --> 00:39:12.013 those clothes, and I was so excited. 00:39:12.868 --> 00:39:15.388 I honestly think I appreciated them more. 00:39:15.868 --> 00:39:19.108 I was even more excited to get 'em because of our budget. 00:39:20.308 --> 00:39:22.378 I think that it's kind of the same way with food. 00:39:22.383 --> 00:39:25.828 Like you end up enjoying food more when you're not just 00:39:26.218 --> 00:39:29.368 eating chocolate all day long. 00:39:29.723 --> 00:39:37.738 You actually enjoy it more when you allot it wisely into your food budget. 00:39:37.828 --> 00:39:41.758 But anyway, um, so I went out and I bought. 00:39:42.928 --> 00:39:47.008 The this out, uh, outfit and these, these swimsuits and all that. 00:39:48.058 --> 00:39:53.248 And I remember somebody close to me when they saw what I 00:39:53.253 --> 00:39:56.248 bought, started making comments. 00:39:56.253 --> 00:40:02.548 Well, I wish I could just go out and do a shopping spree and not care. 00:40:03.808 --> 00:40:10.888 And I was just, I remember being like, they didn't really hold back. 00:40:11.458 --> 00:40:15.178 I think I even said it a little bit nicer than them, and they kind of went 00:40:15.178 --> 00:40:20.398 on and on about, but, but I'm over here struggling with this and this and I 00:40:20.398 --> 00:40:21.928 can't do that, and dah, dah, dah, dah. 00:40:22.438 --> 00:40:29.248 And it was, it's really interesting because this person, um, also would go out 00:40:29.248 --> 00:40:32.578 and get lunch at a restaurant every day. 00:40:32.638 --> 00:40:38.638 And they, they had these routines that they enjoyed and they didn't, 00:40:39.358 --> 00:40:40.738 they didn't wanna sacrifice 'em. 00:40:41.128 --> 00:40:46.948 Isn't it interesting as I'm sitting there listening to her and later 00:40:46.948 --> 00:40:51.778 when she left, I turned to my mom and I was like, it's so fascinating 00:40:52.798 --> 00:41:00.178 because I worked so hard the past six months actually budgeting for this. 00:41:01.043 --> 00:41:02.548 But people don't see that. 00:41:03.058 --> 00:41:08.098 They just see, oh, neighbors splurging again on another vehicle. 00:41:09.223 --> 00:41:17.473 Well, you may be going out every day and spending 20 $50 nickel and dimming 00:41:17.478 --> 00:41:24.913 stuff, and they're not, so they can actually afford these larger items 00:41:25.813 --> 00:41:29.228 because they are budgeting to the penny. 00:41:31.258 --> 00:41:33.703 So I hope you can see where I'm going with this. 00:41:35.338 --> 00:41:39.958 Too often we are comparing our pub or our private lives to other people's 00:41:39.963 --> 00:41:47.698 public when really we have no idea and we're not comparing apples to apples. 00:41:50.038 --> 00:41:56.068 So it's really important that we hold those thoughts and judgment, 00:41:56.068 --> 00:42:00.148 but also what good do they do? 00:42:01.618 --> 00:42:04.948 Can you learn something now that I like, huh? 00:42:04.978 --> 00:42:07.198 It appears like she can eat more than me. 00:42:07.258 --> 00:42:08.878 I want to eat more. 00:42:09.148 --> 00:42:11.458 What can I learn from her? 00:42:11.788 --> 00:42:14.068 But sometimes it's not expressed that way. 00:42:14.398 --> 00:42:18.328 Sometimes it's expressed as this comparison and negativity, and 00:42:18.328 --> 00:42:21.838 I'm just gonna sink into this pit of despair because they're just 00:42:21.838 --> 00:42:23.188 genetically blessed and I'm not. 00:42:23.188 --> 00:42:26.398 It's like, be cautious about that. 00:42:27.553 --> 00:42:28.873 So I like that idea. 00:42:28.873 --> 00:42:33.253 Like, oh, I'm going to look it at what she eats in a day to see, oh, 00:42:33.253 --> 00:42:34.693 she's eating a lot of whole Foods. 00:42:34.693 --> 00:42:36.013 She's eating a lot of fiber. 00:42:36.018 --> 00:42:37.483 She's eating a lot of protein. 00:42:37.873 --> 00:42:47.473 How can I, within my nutritional needs, how can I fill my plate in a way with 00:42:47.503 --> 00:42:51.823 my nutritional needs that can pair up? 00:42:52.228 --> 00:42:55.048 Well, so how can I get more protein? 00:42:55.258 --> 00:42:56.968 How can I get more whole foods? 00:42:57.148 --> 00:42:58.828 How can I get more fiber? 00:42:59.698 --> 00:43:06.058 How can I not BLT, my way through the day, you know, bites, licks, 00:43:06.148 --> 00:43:12.328 tastes, sips that go unaccounted for, but then you, you count your main 00:43:12.328 --> 00:43:14.218 meals and then you're wondering, huh? 00:43:15.088 --> 00:43:16.588 They seem like they can eat more. 00:43:16.768 --> 00:43:19.078 Well actually you're probably eating the same or maybe even 00:43:19.078 --> 00:43:21.238 more because of those BLTs, right? 00:43:21.238 --> 00:43:29.008 There's so many different factors that I wanna talk about and hopefully, uh, 00:43:29.008 --> 00:43:32.818 this has been a helpful, uh, episode. 00:43:33.088 --> 00:43:36.058 And then I'm just gonna end with one quick reminder. 00:43:37.438 --> 00:43:39.893 Um, our maintenance. 00:43:40.888 --> 00:43:45.388 We just barely went over all of the contributing factors to 00:43:45.598 --> 00:43:51.538 one's, uh, total daily energy expenditure and our maintenance. 00:43:52.528 --> 00:44:02.098 So if, if our energy in and energy out our en, let's say we are working 00:44:02.098 --> 00:44:05.998 on building muscle, we're working on increasing energy out, we're working on 00:44:05.998 --> 00:44:09.928 whole foods, protein, fiber, all of those things that I mentioned, that energy out. 00:44:11.323 --> 00:44:17.083 And, uh, the energy coming in there is just going to be a point where we've 00:44:17.083 --> 00:44:29.443 hit maintenance and no matter how we try to slow, drip, add 10, 20, 30, 40 00:44:30.643 --> 00:44:37.273 calories a week, we've hit our maintenance and anything above that is going to. 00:44:37.918 --> 00:44:44.218 Push into increasing body fat, or if you are training really, really 00:44:44.218 --> 00:44:48.058 well, potentially get a little bit of muscle with that body fat. 00:44:48.898 --> 00:44:50.338 That's what a build is, right? 00:44:50.578 --> 00:44:53.698 We go into a surplus. 00:44:54.958 --> 00:45:03.208 The idea that a slow drip reverse is going to one, prevent 00:45:03.358 --> 00:45:06.418 any additional weight gain is. 00:45:06.793 --> 00:45:08.743 Not understanding reverses. 00:45:09.583 --> 00:45:13.423 Now we want to maintain as much body composition, and that's 00:45:13.423 --> 00:45:14.743 the purpose of the reverse. 00:45:15.613 --> 00:45:18.223 But body comp can. 00:45:18.823 --> 00:45:25.813 Body comp is our muscle and body fat ratio, and we wanna try to keep that 00:45:25.813 --> 00:45:31.003 the same while reversing, but that is actually different than weight. 00:45:31.768 --> 00:45:37.708 Our weight can fluctuate while our body composition of fat 00:45:37.798 --> 00:45:39.328 and muscle remain the same. 00:45:40.378 --> 00:45:42.538 So oftentimes people get confused by that. 00:45:44.158 --> 00:45:49.348 But there will get a point where as you're reversing, you'll notice it's 00:45:49.348 --> 00:45:53.878 not, the weights going up, it's my body comp is changing, and you can't 00:45:53.883 --> 00:46:00.298 just keep adding calories to somehow change your maintenance to be greater. 00:46:01.633 --> 00:46:06.463 It doesn't work that way, I feel like some coaches are teaching if we slow drip. 00:46:06.913 --> 00:46:14.023 Then we can raise our total daily energy expenditure independent of 00:46:14.173 --> 00:46:16.843 moving more, building more muscle. 00:46:16.843 --> 00:46:23.413 No, it's just, just eat more and we can slowly raise up so that your body 00:46:23.413 --> 00:46:26.983 can maintain the body comes in and that's not, that's not how it goes. 00:46:27.643 --> 00:46:29.023 And sometimes even, they'll even say. 00:46:29.578 --> 00:46:35.068 Then when you go into a cut, then you can eat more, the second cut than you did the 00:46:35.068 --> 00:46:40.588 first cut and still see the same results once again, that's not true either. 00:46:40.948 --> 00:46:47.668 Anybody who's done multiple reverses and multiple cuts knows that 00:46:47.668 --> 00:46:50.158 that's not necessarily the same. 00:46:50.188 --> 00:46:53.458 Now, somebody may learn a little bit more. 00:46:54.118 --> 00:46:58.828 This journey about how we don't have to start a cut at 1200 00:46:58.828 --> 00:47:03.298 calories, we could start at higher and that's really good to learn. 00:47:04.288 --> 00:47:11.698 But you, that thought is independent from, well, I can, I can start at higher 00:47:11.703 --> 00:47:14.543 now because I raised my maintenance. 00:47:15.478 --> 00:47:20.428 Unless you put on more muscle and you're moving more and you are more 00:47:20.488 --> 00:47:25.078 active and you're choosing more whole foods and protein, those are the 00:47:25.083 --> 00:47:28.678 things that raise your maintenance. 00:47:29.518 --> 00:47:29.968 Okay? 00:47:30.418 --> 00:47:31.648 Those are the things. 00:47:31.858 --> 00:47:35.578 So those are the things that we focus on, not this weird, slow, drip 00:47:36.148 --> 00:47:40.048 reverse thinking that we can somehow get it higher and higher and higher. 00:47:40.048 --> 00:47:41.038 Higher, right? 00:47:41.668 --> 00:47:43.648 Which somehow we can eat 3000 calories. 00:47:43.933 --> 00:47:46.933 Instead of two because I reversed, so now I can eat more. 00:47:46.963 --> 00:47:52.453 No, that's a misunderstanding of energy balance, and of 00:47:52.453 --> 00:47:54.103 energy systems in our body. 00:47:54.973 --> 00:47:57.343 Anyways, I really, really hope that this has been helpful. 00:47:57.763 --> 00:48:03.253 If you have any questions, um, I'm always open to receiving messages. 00:48:03.688 --> 00:48:09.058 On Instagram at Lifting Lindsey, you can always join us, um, 00:48:09.448 --> 00:48:11.278 on the Be Strong membership. 00:48:11.698 --> 00:48:17.818 Go to be strong dot lifting lindsey.com to sign up where there are courses on this. 00:48:18.238 --> 00:48:20.728 You have lives with me every other week. 00:48:21.478 --> 00:48:25.018 Um, we have daily discussions about stuff like this and then we also 00:48:25.018 --> 00:48:30.028 have training programs that are, and food and recipes that are all part. 00:48:30.418 --> 00:48:31.558 Of the membership. 00:48:31.558 --> 00:48:32.638 We would love to see you there. 00:48:32.638 --> 00:48:34.558 You guys have a wonderful week.