Subscribe
Share
Share
Embed
Micro wisdom delivered to your ears every morning in voice notes ranging from 3 to 15 minutes long. Wisdom on how to live a healthier and more fulfilling life. Every podcast will ground you in the present moment to ensure you know what's important, the here and now.
Hello, everyone. Welcome back. So today, things about fat loss that will change how you think forever. Maybe, maybe not, it's a bit of a big title. But 13 things, maybe some of these things are gonna annoy you, piss you off maybe.
Speaker 1:13 facts maybe most people never hear actually when it comes to fat loss. And hopefully, some of them you already know. If you've been listening to this podcast for a while, some of them you might think, oh, didn't realize or didn't pay attention the last time Scott said that because he talks very fast on podcasts and I don't get to hear it all. So let's start it off, shall we? So your body has a kind of starvation defense system and you probably already triggered it.
Speaker 1:Now this isn't starvation mode where you will gain fat if you eat 500 calories a day, because if we look at the concentration camp studies and people in concentration camps, they literally turn to skin and bones and die. So you can't fight against that, right? But your body does have a thermal start. And when you cut calories too aggressively, your body doesn't just burn less fuel, it tries to fight back. It's called adaptation.
Speaker 1:So it's not like a fixed permanent thing, it's adaptation. Your body adapts as, Hey, holy shit, things are going wrong. So your thyroid slows down, your T3 drops, and these are hormones that control how fast your metabolism runs. Your leptin crashes, which is the hormone that tells your brain, We've got enough energy, it's fine. And the brain panics you.
Speaker 1:And there's a sneaky one that happens as well when you go too low on calories. There's something called NEAT, non exercise activity thermogenesis, which is that all the calories you burn is not exercise, fidgeting, standing up and stuff, you unconsciously move way less. Your need collapses by up to 500 calories a day. You move less, you fidget like you don't even notice it. You genuinely don't notice it.
Speaker 1:So you are creating this environment where it's really hard to kind of maintain a decent deficit because your need and your maintenance has dropped. You're stressed out to hell, and when you're stressed out to hell, you you've got the stress hormone spiking, which can cause water retention to increase as well, and then you're in a place where you're kind of like high water retention, feeling terrible, all this stuff's going on. You're in a big deficit and you think nothing's happening, I'm not losing any weight. And you hit these like 1,000 calorie diets, 1,200 calorie diets hit the plateau, and you think that the deficit just doesn't work anymore. But really what you've done now is like you've created this environment where your body is kind of resistant to it because it's so aggressive, and your water retention goes up and you think you're gaining fat by going less.
Speaker 1:You know, you would have eventually lost fat for sure. But you would have allowed those bad side effects to come with it. And then that's why it's such a head mangler, and a lot of you have been through it. Right? Number two, you can gain five pounds overnight, and not a single gram of that is fat.
Speaker 1:How annoying is that? So salty meal, high carb, five pounds the next morning, and it's not fat, it's fluid, right? It's just crazy. Like basically, like a gym pulls in water and the muscles, it pulls in two to three pounds per gram. It can pull in kilos of water overnight.
Speaker 1:That's just how it works. Menstrual cycle can cause three to seven pound swings across the month. Like I said earlier, cortisol from stress holds water, hard workout causing inflammation holds water, flying on a plane holds water. The scale is a liar in this sense. In the short term, the scale is a liar.
Speaker 1:It's not really doing us well. It doesn't tell you what kind of weight you've gained or lost, right? That's the problem. And the WuX effect is real. You know, you can be losing fat consistently for four, five, six weeks.
Speaker 1:Your water retention is maintained. It's quite high, so your total body weight hasn't dropped. Then all of a sudden overnight, you drop five pounds. You think, oh my god. Just the whoosh effect.
Speaker 1:Water retention is gone, shows the fat that's already gone. Crazy. Crazy. Number three, eating 1,200 calories or very low calorie diets are probably making you fatter. Okay.
Speaker 1:Bear with me in this one. So at 1,200 calories, most people are getting about probably realistically 40 to 50 grams of protein a day. Your body needs way more than that to maintain muscle, especially in the huge deficit. So it does what bodies do when it's starved of protein, muscle gets broken down for energy, right? And it gets uglier.
Speaker 1:Muscle is your metabolic engine, like I mentioned yesterday. Every pound of muscle you lose drops your resting metabolic rate. Lose enough muscle and your body now burns fewer calories at rest than it did before. So you died on 1,200 calories, you lose 20 pounds. Let's say eight of those pounds is lean body mass.
Speaker 1:Your metabolism is now slower, you feel weak, you look soft, you feel like the la la la, right? Life happens, you go back to normal eating, and now you put the weight back on. But the worst part is it comes all back on as fat, no muscle. So because you've probably not been doing resistance training, you haven't rebuilt that muscle you've lost. So now you're heavier, softer than you started.
Speaker 1:And this is the dieters paradox and millions of people are doing it right now. You lose 20 pounds, 12 pounds is fat, eight pounds is lean body mass, you stop, you gain 20 pounds back, it's all fat or majority fat, you've lost that lean tissue, you now have more fat on your body than as a percentage. Your body fat has gone up. So these insanely low calorie diets cause these rebounds and you rebound with a fat gain. We know this from research as well.
Speaker 1:So it's important. Why are you taking the path you are? Because you've been too shortsighted. Okay. Most people underestimate what they eat by 30 to 50%.
Speaker 1:It's not an opinion. Metabolic world research, scientists put people in control environments and compared what they say they ate versus what they actually ate. The gap is enormous, 30 to 50%. You think you're eating 1,000, it's 2,000. You think you've eaten 2,000, it's 4,000.
Speaker 1:It is insane. Oil in the pan, dressing on the salad, handful of crisps, kids leftovers, okay. It can get crazy. Right? And this is why logging works.
Speaker 1:It brings this awareness that kind of punches you in the face and says, hey, you think you've been eating 1,002, you've been eating 2,000. So many people say, Scott, I have never been eating more than 1,200 calories a day, and that person weighs two hundred pounds. And you think it's impossible. It's just impossible because for you to weigh that weight, you would have had to eat way more calories than that to be that weight. Weight is one of the biggest factors for how much energy you burn a day.
Speaker 1:Because think about it, you're moving around with more things, you've got to spend more energy to carry the weight around. The less you weigh, the less you need. Small dogs need less energy than big dogs. We know this. But when it comes to ourselves, you think, I've been eating like a small dog.
Speaker 1:I promise you, I've been eating like a chihuahua, but I'm a size of a great thing. And you think, I don't think that's right. And you think, no. No. Genuine.
Speaker 1:I'm chihuahua. And you think, no. No. No. No.
Speaker 1:And then you realize, yeah. Yeah. It's probably not right. It's not to make you feel bad. It's not to be like, oh my god, you liar.
Speaker 1:Just, like, snap out of it. You know what I mean? We've been consuming too many calories, and that is why we have gained weight, right? When it comes to the factors, they are different. Obviously, it is based on that.
Speaker 1:But of course, you go through stuff perimenopause menopause, many emails about it. Of course, you've lost you lose three to 8% of your muscle mass every decade after 30. You've tried to diet every bloody year for the last thirty years. You probably got less muscle now than before. Your metabolic rate's dropped, but you still live by the laws of energy balance, right?
Speaker 1:So you've still been eating more calories in your maintenance, that's just the point. But your maintenance is actually lower than you probably think. And you're trying to outdo it with light dumbbells, cardiovascular workout, sixty minute cardio, it's not going to help the situation. You need to build the metabolic engine back, which is muscle. Right?
Speaker 1:And we have to snap out of this thing that I'm eating this and I've gained thirty, forty pounds. No. There is the stress, water retention, like three to 700, that is true. That is there. You can be like literally gaining weight and still losing fat at the same time for a while.
Speaker 1:But over time, time will tell, and energy is the truth, you know? There's also something that's quite annoying, but quite annoying that like, you know, when we eat our protein, the research does say total protein is what matters throughout the day. Ideally, you can split it up three into three meals, essentially. So you kind of split up muscle protein synthesis spike up three times. That's why people go on about loving a big breakfast protein, it does help sometimes quite hard, tossing the coffee is not gonna quite cut there.
Speaker 1:I've been guilty for just eating some grapes in the morning, get my protein, what am I doing? So yeah, that's another one is just like, you know, you can't really eat 150 grams of protein in one go. You know, you can eat. You can do fifty, sixty, 70 grams, of course, but like ideally is annoying, but you won't deal with thirty, fifty grams a meal three times, you know, and that's job done. Pro number six, protein burns calories just by being digested, right?
Speaker 1:Every macronutrient costs energy. Protein is in a league of its own. Thermic effect of protein, right, 20 to 30%. That means 100 calories of chicken breast, you burn 20 to 30 calories just to process it. Compare that to five to 10% for fat and carbs, and I'm sorry, carbs five to 10% and fat naught naught percent to three percent.
Speaker 1:So protein is miles ahead. It helps you build muscle, you build more calories, you process it, keeps you fuller for longer, keeps your metabolism firing because it protects that muscle. What are we doing? Yeah, of course protein is a trend now where every food is like added protein and companies are making big money from it. And look at the label and is this actually added protein or have you just like robbed me for enough £2 a pot here?
Speaker 1:Yeah, you've just robbed me, but hey, protein. How many calories are there? How many grams of protein per 100 calories is also something to look at. So yeah, of course, of course. That's it.
Speaker 1:There's demand for more protein, which is great. But, you've got to look at protein sources, whey proteins, eggs, lean meats and stuff, easy, easy peasy. All right, number seven. 85 of women aged 31 to 59 regain all of their weight. So I surveyed 2,000 women, the numbers were brutal.
Speaker 1:Eighty five percent of women between 31 to 59 who lose weight regain all of it, no son, all of it. Seventy percent of the women who always regain said they don't trust any expert anymore. They've been burned so many times by diets that promised the world and delivered nothing permanent. And here's the one that hit the hardest. Thirty eight percent of women aged 50 to 59 have tried more than 30 diets.
Speaker 1:Crazy, 30. The bloody Vogue diet, the bloody wine or the cigarette diet, the bloody cabbage diet, the Vocacillary diet, the fucking air diet, the water and ketones and the shake diet, like so many. You know? It's not a willpower problem. We've been tried 30 times.
Speaker 1:If you tried 30 businesses, one of them would have succeeded, probably. You know what mean? Fucking hell. But then, unfortunately, in this case, all the 30 dyes are just junk, you know, terrible. There's nothing to gain from them but confusion.
Speaker 1:And the industry has systematically failed people. You know, people always talk about the industry, but it has, you know, allegedly no protection here. Like, where has this been? You know, these companies have gone on, and especially in America is crazy. You know, we haven't taken the body recomposition problem seriously, which is our body fat percentage.
Speaker 1:We haven't taken it seriously. We looked at weight loss, weight loss, weight loss. And what we've done is over the last twenty, thirty, forty years is we've got a fatter population with less muscle. And like 20% of people have got gym memberships. It's not gonna be something that's fixed by giving everyone gym membership.
Speaker 1:So yeah, it's quite crazy. Number eight, your doctor's GLP-one prescription, which is Ozempic, Mounjaro, stuff like that. Your doctor's GLP-one prescription comes with zero protein guidance, most likely. So prescribed UA, most powerful weight loss drug ever created, probably the most insane drugs ever created in terms of the impact and the lowest side effects for the impact it brings. Just like eat less, move more to cardio, people saying the doctor saying not to do cardio.
Speaker 1:Why is a doctor telling someone GLP-one do more cardio? They don't need to worry about burning more calories. The GLP one has fixed it. Literally, you will not feel hungry. Food noise will disappear.
Speaker 1:You won't wanna eat. Your deficit is fucking salted. Guys, you don't need to create a bigger deficit. Your deficit is salted by the drug. You will literally not feel hungry.
Speaker 1:800 to a thousand calorie deficit a day just by literally doing nothing, not even thinking about it. It's so easy, like crazy easy. Think about it. You are in a very low calorie diet at ease all day. So it's that powerful.
Speaker 1:And that means protein intake is gonna be low. And also, you're probably not doing resistance training. So why waste time doing cardio, two pound dumbbells? If you've got sixty minutes a week, you wanna be lifting weights heavy. You can do two sets.
Speaker 1:Doesn't matter, but lift it so it's tough for you, heavy for you. That's what's gonna signal to your body to say, do not take this muscle, I need it. That's the only signal. You can go high protein, Right? You can go super, super high protein, but still it's not enough to stop total muscle loss because you need the stimulus.
Speaker 1:You need you need that signal. Right? So all this advice, doing crazy worker plans. If your PT knows you're on GLP one, it's putting you on cardio treadmill, say stop, mate, please stop. Get me on the weights ASAP.
Speaker 1:Waits, waits, waits. Right? That's the key thing for you to do. Damn. Like I said yesterday, muscle is your largest organ.
Speaker 1:No one talks about it. Gut health, cool, muscle health, no, no, no, who cares? It's amazing, but who cares? Muscle handles 75 to 80% of your insulin mediated glucose uptake, but who cares? Whatever.
Speaker 1:Just gonna fight against your insulin resistance type two diabetes. Who cares? Lose muscle and your blood sugar management just gets worse. Who cares? You know I mean?
Speaker 1:BDNF. No. Who cares? Come on. Protect it.
Speaker 1:Be serious about it. Protect your mind. Number 10, resistance training is more important than cardio for fat loss. Okay? Just 100%.
Speaker 1:What just cardio burns like, there's even a research study that show that resistance training is as good for your cardio as cardio. So like, why bother with cardio if you have to if you're short on time? Like, oh, yeah, but I like the feeling of it. Yeah. But I like the feeling of you holding on to your muscle mass more and you still have in your mind in ten years time.
Speaker 1:I prefer that. You know I mean? Like, you can have your cardio in the future, gain muscle in order first. Let's protect the muscle. Let's get in good order.
Speaker 1:You can go and do your runs. Go and do your bike. No problem. But like, let's switch gears for a bit. Let's get into the muscle building, muscle protecting mode, because it's a very basic simple process.
Speaker 1:Yes, you need your endorphins from the cardiopulmonary and stuff like that, but try and get them from the weights. Number 11, the diet break. Eating more food for two weeks makes you lose more fat. Right? This sounds completely nuts, but it's true.
Speaker 1:Study called Matador. They took two groups of dieters, group one dieted continuously for sixteen weeks, group two dieted for two weeks, and then ate at maintenance for two weeks, and dieted for two weeks and so on. Same total weeks of dieting, but that was the split. The group that took breaks lost significantly more fat. So just to be clear, sixteen weeks of deficit, there was another sixteen weeks of deficit, but with two weeks of maintenance in between, so thirty two weeks in total.
Speaker 1:Does that make sense? The group that took diet breaks lost significantly more fat. Why? Because the two week breaks at maintenance allowed their hormones to recover, leptin came back up, T3 normalized, cortisol dropped, need recovered, body stopped fighting deficit, Right? Ten to fourteen days of maintenance for hormonal recovery to kick in, those things I just mentioned.
Speaker 1:A cheat day, as you call it on a Saturday, doesn't quite cut it. A weekend off doesn't really do it either. You do need that full seven to fourteen days of maintenance. Whether you're going on holiday for two weeks in Greece, hit the den, get all the Greek salads in, all the olive oil, all the amazing foods, the fish, the chicken, gyros, whatever. Enjoy yourself.
Speaker 1:Even put the pound or two on. At least you guarantee you know your maintenance. This does you a world of good and then get back into it. But you can plan it yourself and like plan maintenance. I might add it to the app where you can do this.
Speaker 1:It is a bit confusing for people because it's like, I'm going between zones, but it really, really helps. Taking the two weeks on, two weeks off, it helps a lot. Or you can do two weeks on, one week off. And it gets the woosh effect going as well. So when cortisol drops, when your stress goes down, not just psychologically, but physically from like less dieting, your retained water retention gets released and you wake up lighter than expected.
Speaker 1:Feels like magic, but it's just biology doing what it does when you stop stressing about it. Number 12, the rebound trap. Your body regains weight as fat, no muscle. If you lost 30 pounds, 18 pounds of fat, 12 pounds lean body mass, your metabolism is no slower, you've lost that muscle. Right?
Speaker 1:That's what's happening. Your dieting is terrible. Stop caring about weight unless your protein and your training and your calorie deficit is in a good place, which is what LeanShield looks after. LeanShield is literally designed for this entire problem I've been talking to you about today. LeanShield fix it all.
Speaker 1:If your LeanShield goes high, you're fine. If it's low, sort her out. The coach in LeanShield will tell you how to sort her out. It's perfect. Feedback It's loop.
Speaker 1:Closed It's loop boom, it helps you so much. Third, 13, last one. Ozempic phase isn't a drug side effect. It's likely a protein deficiency or deficiency in certain minerals and vitamins and minerals as well. I'm gonna do a quiz.
Speaker 1:You can figure out what your vitamins and minerals need to take if you are on GLP one, by the way. If you go on Reddit, search Ozempic Face, thousands of posts. My face looks hollowed out. I look ten years older. My skin is sagging.
Speaker 1:I look deflated. People are blaming the drug, but inadequate protein is probably it. Your face has muscles too, small ones. They're there. They give you face structure, fullness, the shape you have in it.
Speaker 1:When your protein drops to thirty, forty grams a day, you barely eat in, what do you think is gonna happen? What do you think is gonna happen? Collagen synthesis requires amino acids. If you're not eating enough protein, your skin loses a scaffolding as well. You get a double hit, muscle loss underneath, collagen loss on the surface.
Speaker 1:That's where the aging comes from. The fix is almost boring, but just eat enough protein and train. Hit your protein every day. Your face will thank you, your arms will thank you, metabolism thank you. Right?
Speaker 1:And we stop blaming the drug in a sense. The drugs causing you to just eat less protein. Hopefully those are useful guys. Good overview for you. I hope you had a good time listening.
Speaker 1:Anything, any questions about it, let me know. A bit of a long episode, but I thought, hey, let's do one episode that covers all this stuff so you can come back and listen to it as well. New challenge starting soon. I don't know exactly when, either in three weeks' time, either in three weeks or four weeks' time, solidifying some experts, bringing people together, doing what we do best when we distribute these challenges. It's gonna be about eight weeks long.
Speaker 1:It's going to cover a lot of these things, custom workouts, community chats, book club, all our stuff, experts coming in. We're really going to put it all on the table for you guys to take a plan, follow a plan, make it as easy as possible so you in eight weeks can actually transform and, you know, maintain your muscle, build it back up, feel your best going into summer twenty twenty six. All to throw it away. But, yeah, guys, have a good time. Have a good day.
Speaker 1:Log your food. Get your steps in. Get some training in, and I'll speak to you tomorrow.