Metabolic Adaptation

Have you ever wondered why a calorie deficit or diet has worked for you in the past, but then you plateau and for some reason it doesn't work anymore even though you are still doing all the right things? In this episode we will break down why this happens and how you can reach goals in a more strategic way!

We are considering a challenge or resource that we can deliver to our listeners! Take a quick second to fill this out and share with us what you would like to see!  https://forms.gle/xubeqnyhdVFC5MsN7

If you have questions, or topics that you want to hear about, head over to our Instagrams https://www.instagram.com/bayleethedietitian/ or https://www.instagram.com/brianna.dietitian/ and send us a DM!

Featured Mocktails:
Juni - https://www.instagram.com/drinkjuni/
Hawaiian Soda Co - https://www.instagram.com/hawaiiansodaco/

Click play, sip back, and be empowered.

Transcript

Baylee: 0:23

Hello everyone, welcome back to this week's episode of Mocktail Minutes. This is Bailey.

Brianna: 0:28

And this is Brianna.

Baylee: 0:29

This week I am drinking a Hawaiian soda. It's Hawaiian Soda Co, but it's the pineapple citrus flavor, no sugar added, sweetened with stevia. It just, I mean, the taste is coming from purees and juice concentrate, so. I mean, it's pretty good. Honestly, you would probably use this as like a pre workout because it has about 20 grams of carbs, so.

Brianna: 0:51

Nice.

Baylee: 0:52

Maybe I'll go on a walk after this.

Brianna: 0:54

Sounds good.

Baylee: 0:55

Not that it'll walk me to pre-workout Lemme clarify that.

Brianna: 0:59

Hold on. But, you know, yeah, before you do something

Baylee: 1:03

it's really good.

Brianna: 1:04

I'm doing a juni. I think that's how you say it. Juni. Sparkling tea with adaptogens. It's raspberry flavor. It's pretty good, but it's just like, There's no,

Baylee: 1:15

have the ashwagandha in it.

Brianna: 1:17

that's what I was just looking for right now. No, green tea, lion's mane, reishi mushroom, and a sirola cherry. I don't know if I'm saying that right, but I'm guessing the adaptogens is from the lion's mane and the mushroom, but it's pretty good. There's no added sugar.

Baylee: 1:33

It's a cool looking can too.

Brianna: 1:35

I know. And it says like, you're supposed to remove the shrink sleeve before recycling. I've never known that, but there's a lot of cans like this.

Baylee: 1:43

I did not know that either.

Brianna: 1:44

yeah, I just read that. Well, and my recycling just decided that they were only going to come twice a month now, which I was like, good idea before the holidays. That's excellent. They're like, but great news. We're not increasing the price. I was like, but yes, you did. Because now I get less service. But yeah. So yeah, apparently you're supposed to like take off the sleeve. So if you have any of those like soft cans,

Baylee: 2:05

Now, you know, I guess speaking of marketing, we were talking a little bit about this before recording, but in case you've been living under a rock, C. H. A. has sold their business to PepsiCo?

Brianna: 2:18

PepsiCo. Yeah. And everyone

Baylee: 2:20

I was like, wait a second.

Brianna: 2:21

upset.

Baylee: 2:22

Honestly, it's kind of annoying how many practitioners and like health professionals are like up in arms and are so disappointed in this company. I'm like disappointed in them because, and I po I posted on my three like, would you give up that much money? What was the$1.2 billion?

Brianna: 2:41

Yes.

Baylee: 2:42

And I'm not saying like I would just do anything. Thing for 1. 2 million dollars, but imagine Creating this company and you built it from the ground up. It's doing really well It's still like a small company like and it's growing like i've seen Their trips and their seasonings and everything kind of pop up in more stores around me Which is especially great because I live in like a big city Not in a very popular area. so it's definitely growing. And then to have a company like that, be able to come pick you up and then pay you 1. 2 billion for your business. Like that has got to feel amazing. And that's literally going to change that family's lives. I, I actually worked with them and like their practitioner program So i've kind of like messaged back and forth with some of the owners and when I had posted on my story the other day like saying basically what i'm saying right now like Let's give them a break and maybe this could be a good opportunity where now their products are more available more accessible more affordable This could be a good thing and The i'm assuming I don't know whoever's running their instagram account. I talked to them And they're like, thank you for the support and everything. It was a really hard decision Like i'm sure it was like I mean you built a company and then did I have to decide to sell it or not? for money that is literally Life changing and people are like calling it a sellout

Brianna: 4:04

first of all, they have put their blood, sweat and tears into this for like 10 years. They only have 128 employees, which is actually very impressive. If you think of how many stores are in now, how many products they have, like they have worked so hard. One like 1. 2 billion is A generational game changer. You know what I mean? Like, and they can make more companies out of it. I don't know the ins and outs for all I know, PepsiCo has to keep the ingredients list the same. Like you know, a major food company noticed them and was like, we want this for 1. 2 billion. I say more power to them. They can do more with an investment like that than they could. What's what they were doing, but what they were doing was already fantastic. But I'm just like, No, everyone's high and mighty, but we don't, I mean, if Facebook sold its company to someone else or some random startup sold their company to Facebook, everyone be like, yeah, go, go, go. But it's like, Not for the CF day.

Baylee: 5:01

I don't know well even like nut pods and primal kitchen They have both been bought out by bigger companies I don't remember seeing anything all about that where everyone's got their panties in a twat about that so If your automatic reaction was like, oh my gosh The world is ending because kt has sold their company to pepsi co and like this is just terrible And you're just bashing them for this. You need to regulate your nervous system more

Brianna: 5:29

Maybe try one of these.

Baylee: 5:30

yes, if that is firing you up that much, guess what? Nothing has literally changed with their product, right, at this point. So why are we getting fired up about it? And if it does, this is why it helps to be an informed consumer, so you know what you're putting in your body, and if they change it, and now they're doing like soybean oil or whatever, guess what? You can decide to not

Brianna: 5:50

can just try not to, and you

Baylee: 5:52

But that's not happening right now.

Brianna: 5:53

No, it's not. And if it does, you can invest in whatever the owners of CFA now have later on down the road, because I guarantee you they're going to do something with that. Then you can buy products from whatever their new company is. It's okay.

Baylee: 6:07

And that has nothing to do with what we're talking about today, but, We are talking about metabolic adaptation, which is basically just your body's response to calorie restriction or dieting where it's going to change the amount of like energy you expend to maintain balance. And also like prevent you from withering away to nothing, essentially, that this commonly happens with dieting and severe calorie restrictions. So it's basically like a survival mechanisms, so that you don't die. And really, I mean, I guess we're born or created this way because I mean, we think back years and years ago, there was literally times of starvation or scarcity. Now, yes, there are people that are still not able to access food or they're going through starvation. But there's also a lot of people nowadays that are more going through this metabolic adaptation due to dieting. Like we're literally starving our bodies. And, this is why I think a lot of people I see now, when I tell them, you're not eating enough and this is why you're not losing weight, we're like, well, what in the world? Like,

Brianna: 7:21

Yeah, it's counterintuitive.

Baylee: 7:22

crazy.

Brianna: 7:23

I always have to preface that too. I'm like, okay, I'm going to tell you something. You're going to think I'm crazy. I know it goes against whatever you're thinking, but yeah, you need to eat more. Cause yeah, it's just, and I tell people all the time, our body is very good at adapting, even a broken body that, you know, maybe has some metabolic dysfunction or we haven't treated it great or whatever. But yeah, it's counterintuitive. Our body at the very core is like meant to survive and one of the easiest adaptations it has is how it responds to energy or calories and how it utilizes it. And so yeah, the reality is if you eat much, much, much less. It's going to adapt and use much less, you know, and we can, we can manipulate that. And I think that's the great thing is people are just so stuck on this. Like I need to be in this severe calorie restriction to kind of outsmart my body. But really the best way is to work with that adaptation and get your body to utilize energy much better so that you don't constantly have to be trying to go against your body's like literal natural response to survival.

Baylee: 8:26

Yeah. Because when you're reducing this calorie intake, Especially, I mean, over a long period of time, it's not like if you reduce it once, your bodily just, your body just tanks. But like, over a long period of time, several metabolic adaptations are going to start to happen. So it does make it harder to lose weight and easier to regain once you stop doing this. Because your body went from starvation mode to, okay, now donut free for all. So some things that are part of like the metabolic adaptation when it comes to dieting. Number one, your metabolic, your basal metabolic rate is going to decrease. And this is the number of calories your body needs to maintain basic functions, breathing, your heart rate, your body temperature. And this is all I rest. So literally you are sitting not even on a couch because you didn't get out of bed to get to the couch. You are laying in your bed all day long. You're not eating, you're not doing anything, this is your BMR. So during dieting, your body is going to reduce your BMR to conserve energy. you're burning fewer calories at rest, which is going to slow down weight loss. Your metabolism is slower.

Brianna: 9:35

and this is horrible if you want long term weight loss. Because again, yes, we know, let's just put it out there, you need to be consuming less energy than you're using to lose weight. Okay, I get the basic science, thank you so much, but How we're doing it is really wrong. Those extreme calorie deficits and dieting. This is the number one thing that it's impacting and it's going to be impacting at first. And this is why you don't want to be in a severe calorie restriction for too long or even if you're someone who's like I'm cutting or I'm in a cut phase, it should be a very short amount of time and I'll do this when I'm. Working with clients and we're like, okay, let's try a small deficit and see how that feels. We're not responding to it in two or three weeks. We're going right back up to where we were because the last thing I want is your body used to less calories. That's not, that's not the end goal there, but that is the first thing. So you want, when you're Netflix and chilling to be burning as much calories as you possibly can, that goes down. So the next thing would be the, a reduction in your non exercise activity, thermogenesis, or what we like to call meat movement. So You know, true knee movement is energy that expended that's expended from activities that are not intentional exercise. So like, yeah, walking, standing, but even things like fidgeting, like, you know, if you're like, you know, if you bounce your leg or you fidget your hands or you talk with your hands, you know, whatever it is, when one of your body's adaptations, when you were really underfeeding it is, it's going to decrease neat. So as the body subconsciously like reduces in or tries to like save energy or reduce the energy that it's burning, you'll notice like you move a lot less. other things happen to you, but that's like a major one. And that's a real subtle one that I don't think people realize

Baylee: 11:28

especially if you are working on your calorie deficit, you're doing like 1200 1300 calories, probably too low for you if you're an adult, and then you're trying to go work out for an hour, your neat movement is probably going to be pretty low because your body's exhausted, like You you're just exhausted. So it makes sense that that part decreases and it can make up like almost 30 percent of our day Compared to that time at the gym is like 5 to 10 percent. So it is super important to move all throughout the day the next thing Changes in hormonal regulation. So when it comes to hormones, not just your sex hormones So thinking about like leptin, it is needed to help regulate your hunger and metabolism. So, leptin is your satiety hormone, but we also have ghrelin, and ghrelin is your hunger hormone. And its levels are going to often increase during dieting to make you feel hungrier, so that your body's like, hey, you need to eat because we need some more food. So these hormones can be affected, but also your thyroid hormones and your cortisol. So, Chronic dieting can increase your cortisol levels, which is your stress hormone. And it's going to affect your metabolism and promote fat storage, especially in the abdominal area. So that belly fat, a lot of times it's due to cortisol. I mean, sometimes we got to manage our stress to manage your belly fat. And that's part of these hormones.

Brianna: 12:56

And the hormone part of it, and we've done an episode on, like, your different hormones that, like, help regulate, like, hunger and satiety and all that good stuff. But this is a, this is a sucky way to lose weight. And this is what I'm always telling people, like constantly being hungry is a horrible way to try to lose weight because then you're always thinking about food. You feel like you're out of control around cravings when you finally do give in and allow yourself to eat. It's like, Oh, I went off the rails. So, you know, if you're having two different hormones, they're both going to be increasing that hunger because of that, just that basic survival of, Oh gosh, we're, we're not getting enough to like, really have adequate energy use at rest, you know, signaling you to eat more, eat more, it's going to be really difficult. one reason why it's like, yeah, severe calorie restriction, it sucks. That's like not a strategic way to lose weight at all.

Baylee: 13:49

So that's like when I was saying about ghrelin, so like you're in this calorie restriction, you're. Leptin levels, they're dropping, so you're not feeling that satiety, so then it increases your hunger and reduces your energy expenditure. So that's how, like, leptin and ghrelin can be affected. Just to clarify that, because I said it in a really confusing way. It wasn't coming out of my brain.

Brianna: 14:12

And then we have, other hormones that are like, Oh, we can't utilize energy as effectively. Increase cortisol. And then now we're kind of like working doubly against ourself because now we have, you know, higher hormones that make us more hungry, but then we also have a higher hormone that makes us store fat. And so when you finally do give in and have all the things that you're craving, which are probably not going to be super nutrient rich. You're probably storing it a lot more rather than utilizing it. So that's important. A decrease in the thermic effect of food. So this is another way that we are burning energy every single day. We use energy to digest, absorb, and process like all the food that we eat. I don't think people realize that, but yeah, it also takes calories to utilize calories. But an adaptation with the lower food intake would be that. The thermic effect of food naturally, it just kind of decreases over time. So again, contributing to an overall lower energy expenditure. So this is kind of where, you know, you might notice that your, you know, things like your metabolism might, well, yeah, your metabolism slows down, but so does your digestion and things like that. Like we're just not effectively using energy because we can't.

Baylee: 15:24

And I remember like I used to hear people say like, Oh, lettuce is negative calories because it takes more work to chew it and digest it than the amount of calories it has. I mean, I don't think our body necessarily works like that. We're like, yeah, it doesn't count. You are chewing really hard. So, I mean, all food is going to have a TEF, a thermic effect of food. Yeah, it does. decrease, it can. The other thing, loss of lean muscle mass. So muscle is your most metabolically active tissue, meaning it's going to burn more calories, even when you are at rest. So you can weigh the same as someone next to you. But if you have more muscle mass, you're just going to naturally use up more calories or more energy. Now, if you're restricting your calories, especially too much, and especially if protein is declining and you're not doing resistance training, you're going to lose muscle mass. So then you're reducing your overall metabolic rate because muscle mass impacts your BMR. And that's going to, again, make it even harder to not only lose that weight, but also maintain that weight loss because muscle mass is going to be a huge key part into maintaining weight loss.

Brianna: 16:32

And if you're someone who's in a severe, you know, cholera, and when I say severe, I mean, anything more than 10 to 20 percent of what your overall maintenance should be. So if you don't know what that is. a TDEE calculator, you can look that up, see what your maintenance is. If it's less than 10 to 20%, that's severe. And a lot of people will freak out and be like, Oh, it's only like 100 to 300 calories restriction I need to be in. I'm like, yes, that's a lot more than what you're doing. The first thing that's going to go, if you are under eating and trying to work out or whatever, the first thing that's going to go is muscle. Your body is not going to build and maintain muscle. And we see it over and over again with people's DEXAs. I will have women be like, I'm eating all the right things and I'm strength training and like, okay, you know, what is it like? And then they go get a DEXA done. And they're like, I haven't gained any muscle. In fact, I lost some, which means. They now have an increase in body fat, which makes you let, yeah, you're just, you want to really build and maintain that muscle. And so sometimes the people they're like, well, what should I focus on first? I'm like, well, maybe just keep eating the way that you're are, especially if you think it's too much, like, let's just focus on strength training first. And then we can figure out the nutrition component because women really spin their wheels with that one.

Baylee: 17:43

Yes, we need that muscle mass and actually a part of another part of metabolic adaptation is an increase in that fat storage efficiency. So your body gets really good at storing fat during periods of these extreme restrictions to preserve your energy. even small increases in calorie intake after you're done, dieting can lead to rapid. Like fat gain, really. So, and that's why you probably, you're like, Oh, I was really strict for like three months I was doing so good. And then I fell off the wagon. I gained 10 pounds like that. Like it was so quick. It's because of yo yo dieting, this rebound type weight, because your body became efficient at storing fat. It's not become efficient at maintaining your muscles. It likes to store your fat because it doesn't want to like starve and die.

Brianna: 18:32

Well, and that's where I have that conversation with women about like being metabolically flexible. Like if you are seeing like, Oh, I, you know, I do this, you know, I'm eating. And then I go on vacation. I went on a girl's trip and I gained seven pounds and like the seven pounds just stayed and I couldn't lose it. I'm like, well, first of all, you didn't gain some pounds of fat, but you probably did gain some weight. And you shouldn't have, you should be able to go on a girl's trip, eat, have fun, enjoy your life and come back and be the same way if you're having those constants up and down fluctuations in weight, you are not metabolically flexible and this is why you are not maintaining muscle and your body has prioritized storing fat.

Baylee: 19:09

Next thing, I guess, psychological and behavioral changes can happen Dieting is probably going to lead to more cravings, and, a psychological drive to eat and a preoccupation with food because you just spent all this time restricting. You just spent all this time telling yourself, no, no, no, no. You just spent all this time convincing yourself that you're a bad person for eating a brownie. All these factors are going to contribute to overeating and binge eating when your diet is too restrictive. So we don't want that either,

Brianna: 19:46

So

Baylee: 19:47

Good news.

Brianna: 19:48

good news. We don't have to stay. Metabolically inflexible. We can fix this. And I, I think an important disclaimer to put out is everybody is different. And I, we are constantly asked the question of how long is this going to take for my body to utilize calories better? How long is it going to take for me to actually start losing weight? How long until I'm more metabolically flexible? We can't answer that because it is, it depends. It depends on how long you've been dieting. It depends on how long you've been restrictive, how restrictive you have been, what is your weight gain and rebound been, you know, for the last like 10 years, there's a lot of things, but I can tell you that you're going to instantly feel better as you start to work on these things. And so sometimes you have to hang on to like, okay, what are the other benefits from working on my metabolic flexibility, you know,

Baylee: 20:40

Mm hmm. Yeah, and I was actually talking to someone I work with We were we're talking about this quote we saw and I was like, well, I mean it's estimated it can take About a month for every year. We have metabolic damage now. It's not set in stone She's like well heck I mean, I wouldn't work it on mine for 24 years she's like let's just look at this and we counted out and And It was 24 months or two years, I guess. And she's like, huh, it was actually like last month. It was when I actually started feeling better. And I think this is something important to remember because. I was also talking to her about one of our patients. She's on ozempic, and she's like, I want to lose this weight quicker. I'm doing all the right things. Like, how can I just do better? I don't want to starve myself. I'm making sure I'm getting my protein. I'm doing the strength training. I'm getting my sleep. I'm just like, she's doing all the pieces. And so I'm like, You know, it's just going to take some time. Like it's only been four months. You've been dieting and stressing the heck out of your body for 10 years.

Brianna: 21:51

Yeah.

Baylee: 21:52

We can't expect it to change. And there's also another one that popped up on Facebook that was like, we use all these self tanners and, you know, like all these different things that we used when we were in high school. And I'm like, now we want to take better care of our body. And we're like, we want it to be fixed like next week. Yeah.

Brianna: 22:08

Yeah. And it's not, we're not, we're not going to be fixed next week. We can make steps towards getting better, but I think I do use that with clients too. Like one month for every year that you were like really restricting, are you doing these crazy diets? You know? And I think that does help people realize like, okay. And then they really start thinking like, gosh, have I really been like dieting for that long? And it's like, yeah. Yeah. So. You know, what's the worst that can come out of feeling better, you know, and so one way that we start to fix this is by increasing your calorie intake gradually. So like if you've ever heard of reverse dieting, so it's a process of slowly increasing your daily calorie intake for, you know, over weeks or months to boost your metabolism without causing excess fat. fat gain. So, and people do this very differently. Some people are like, I want to do it gradually, you know? And so for that, I would say 50 to a hundred calories to your daily intake each week, kind of monitoring your weight, seeing what it does, and then slowly work up to more of that maintenance level of calories. When you do it gradually, it's helpful because it kind of helps your body adapt. You know, it's like we'd already talked like your body adapts. And so if you do it slowly, your body is also slowly adapting and you shouldn't have. Any sort of crazy like side effects from it by side effects. I just mean like weight gain. Some people are like, forget it. I'm not doing it slowly. I'm just going to get up to my maintenance. And if I gain weight, I gain weight. And then we'll just take it from there. You can do that too. I think it's important to like, be like, well, what's the best way thing for me and I think for a lot of people gaining weight is scary. And so it's like, if I gain any more weight, if I just start gaining 10 to 15 pounds, I'm going to freak out. So, you know, take it from there, but eventually your body evens out. It does adapt because when you are working up to your maintenance amount, you're not. Going into a surplus, maybe a surplus for where your metabolism is metabolism is right now, but eventually You're gonna cap out. You're not it's not gonna keep gaining and gaining and gaining and gaining forever I think that's what people think but I will say if you reverse diet While strength training, you have very good results because you're in a little bit of that surplus to really gain muscle. That's the time to do it. So like ladies, if you've been dieting forever and never strength trained, your body is going to respond to it beautifully.

Baylee: 24:35

Oh yeah,

Brianna: 24:36

Yeah.

Baylee: 24:36

that's the other like part of how to minimize metabolic adaptation is focusing on this strength training. And I think so many more women, especially, I mean, if you say women, I'm pretty sure we have mainly women that listen, but we do know there are some guys in our circle. So yeah. Cool. Everyone needs a strength train. Do some resistance training to build and preserve your muscle mass. It's going to increase your metabolic rate because you're building that muscle. And then you want to aim for, I would say, I mean, just start with two days, but three to four is going to be more ideal in doing more like compound movements. So squats, deadlifts, bench press to engage multiple muscle groups instead of just focusing on like Your bicep or whatever, like you want to do these multiple muscle groups at once. And that's where you're going to get better results and also not be at the gym for two hours. Mm

Brianna: 25:27

right, exactly. And then with that, you're going to want to prioritize protein, which, you thermic defect of food, how we, our body uses energy to digest and absorb macronutrients. Protein is the highest protein takes the most. So that's one reason why it's fantastic, right? But it's also going to support muscle repair and growth and It's just, honestly, we don't have a great way of storing excess protein. And yes, I do know anything in excess can be stored, but we don't have a good way of storing protein and only certain amino acids can be converted to glucose to be stored anyways. So it's a very kind of safe one. I say to be using, plus it's going to make you feel full, shut down those hunger hormones, which is very helpful. If you're someone who has been dieting for a long time Like it really helped for that. So a good target amount would be 0. 8 grams of protein per pound of body weight, depending on your activity level, your muscle building goals. And then also depending on, you know, how much weight you want to lose. So, you know, 0. 8 might be a little bit high if you're like, well, I want to lose over a hundred pounds. Okay. This is where I would say, okay, find out what your ideal body weight is and just try to get a pound. per pound of ideal body weight. That's like the only thing I use ideal body weight for. That's

Baylee: 26:49

too.

Brianna: 26:50

it might feel like

Baylee: 26:51

one.

Brianna: 26:54

again, we can't give you specific advice. And so if you need that, you need to like work with one of us, cause we're all very different, but that's a good blanket statement.

Baylee: 27:02

The next thing would be managing your stress levels. We mentioned cortisol. So I mean, yes, chronic stress equals chronic elevated cortisol, which is slowing your metabolism, leading to muscle breakdown and increasing your fat storage. So when it comes to managing your stress, we have an episode on this. First of all, second of all, Managing your stress is not going to scroll on TikTok when you're overwhelmed. That's doing nothing for your stress besides, like, disassociating from it. Doing things like deep breathing, walking, getting outside, journaling, brain dumping, I don't care what it is, but doing something that is going to make you a little bit more intentional and more Think about what is causing the stress and actually doing something that is affecting that stress piece. That is what's going to decrease your cortisol. Not ignoring the problem to just be like, Oh, if I just, I just scroll a little bit, it's going to be fine. This too shall pass. Guess what? It's not passing. You're just suppressing.

Brianna: 28:10

You're just avoiding it. You know, I think, and that's something people really start to realize. And if you're like, well, I can't figure any of that out right now. I'll just say that your extreme calorie deficit is also stressing you out. So let's start there, but also some mindfulness, let's do some breathing. Let's, I can't tell you enough. And I feel like, yes, men too, but our like generation of women are just like frantically stressed.

Baylee: 28:37

Oh yeah.

Brianna: 28:38

Yeah. So the more questions you have. The more, I mean, the more cortisol you have, the more you store fat.

Baylee: 28:46

Mm

Brianna: 28:47

And then also, you know, those fat cells that you increase, increase cortisol. So it's a very vicious cycle. So sometimes I just have to tell women like your weight loss goal this week, what you're working on is like 10 minutes of quiet time a day for yourself. And they're like, what? Like, that's what we're doing. Yeah. Yeah. Yeah.

Baylee: 29:07

10 minutes to think about your actions.

Brianna: 29:10

Yeah, 10 minutes. That's it. The next thing would be sleep. So, and we have an episode on sleep as well, but improving your sleep quality. So lack of sleep, it disrupts hormones like growing your hunger hormone, leptin, your satiety hormone. It leads to increased cravings, poor metabolic function. We know one night of poor sleep makes you more insulin resistant the next day, which makes it much harder to sleep. Burn fat and maintain muscle. So if you're overlooking sleep, you absolutely have to focus on that. And so, you know, the recommendation is seven to nine hours of quality sleep per night, maintaining a regular sleep schedule and creating a relaxing bedtime. That's not sleep. We have, we have an in depth one sleep,

Baylee: 29:53

Yes, next thing increasing your neat movements. We talked about that as something that can cause you to Well, it's one of the adaptations. So we're going to minimize it neat is going to It's going to I mean, it's just going to be about, like, living in motion. How can you move more throughout the day? That's all we need to do here, and that's going to help your body to not just adapt to staying on your rear end. So, just move more, stand up, take walking breaks, take the bathroom farther away. Every time I go to the bathroom at my office, we have steps that are farther down the hall. Depending on how bad I have to go. I either go to the bathroom and then do the steps, or do the steps and then go to the bathroom. Mm hmm.

Brianna: 30:33

just thinking about being more mindful of like your overall movement. How can I stand more? How can I, Just move my body more. I touched on this, but avoiding extreme calorie deficits. This is the easiest way to really get that metabolic adaptation that you don't want. So avoiding it. So, you know, again, if you're, you know, you can strategically use deficits here and there. And again, that would be 20 to 10 to 20 percent below maintenance for a short amount of time. Again, we're not living there. We're going there for a short amount of time and we're coming back up. And this is going to help to. You know, prevent any muscle loss, which is what we don't want. Cause then we're just working against ourselves.

Baylee: 31:13

And then along with that, thinking about your macronutrients, as well as your micros, but thinking about your macronutrients, getting in your carbs, fats, and protein. Carbs are, they're something we tend to feel like we just need to get rid of when we're trying to lose weight, but carbs are going to be what is going to fuel those strength training workouts. It's going to support your thyroid. Carbs are critical for your metabolism. You have to get these carbohydrates in, but we find the balance. We don't overdo them because it's going to affect your blood sugar, and then it's going to affect stress, and you know, all the other things. So, You balance it all.

Brianna: 31:49

Yeah, so carbs are going to really help that thyroid function. You have to feel it. And then also, you know, we, we think about protein a lot, but, and yeah, we know, we know about how much protein that we need for that muscle protein synthesis to build muscle. But if you are having, like, if you are chronically eating extremely low carb and it's under your Mate glucose from protein. And that means you do not have enough protein to really go towards that muscle building. So carbs are protein sparing, which is why you want to have a ratio of them. And again, I would say that's something to really work with us one on one with, because everyone is very different and finding what your sweet spot is, is very, very helpful because you can overdo it and you can underdo it very easily. And then the last thing would be to just reevaluate your diet mindset. So avoid yo yo dieting, these frequent cycles of like the severe, you know, dieting and then overeating. It just worsens that metabolic adaptation. So focus on sustainable habits rather than quick fixes, listen to your body, prioritize how you feel, look at overall, like, you know, your energy levels, your wellbeing, rather than just. The number on the scale. So, you know, we are always so tempted to do those extremes, but those extremes are really hurting you. Like, and I, I tell people this all the time, like, you know, especially my GLP one clients, like, yeah, cool. We do want to see weight loss, but we're also being really mindful of what is that weight rebound look like when you come off that medication, if you're losing 30 pounds and then gaining 40 and then losing 20 and then gaining 30 and you're like these big giant swings. That is more harm than you just sitting at a little bit higher of a body weight consistently. So, and then you're making it harder on yourself. And you know, this is where I see like that pitfall of women being like, gosh, I've been doing this for like 10, 20 years now. I'm like, well, don't expect yourself to be at your goal weight next month. we undo

Baylee: 33:44

Give it time.

Brianna: 33:45

Give it time. We're undoing it.

Baylee: 33:47

Yes. And I guess the last thing, if you are having trouble, work with a dietitian. It doesn't even have to be us. Obviously, we are available to you, but get help. You don't have to be the expert here. You don't have to know exactly what to do. That's what we're here for. That's what we went to school for six years ish for. So we're your gals. Or we're not your gals and find someone that is your gal. I don't know.

Brianna: 34:12

Yeah.

Baylee: 34:13

Find help if you need help. And with that, well, we were talking about offering something. To help you guys out Whether it's like some type of challenge or a workshop or a course We don't really know this is a very fresh idea as of one hour ago

Brianna: 34:34

Yeah.

Baylee: 34:35

so if you Think something like this would be helpful for you or you just need some like a little extra help and some area or a specific topic. Let us know how you would like that to be delivered because we also don't want to create like this big course and you're like, no, I just need like a 10 day challenge. Or if you're like, no, give me all the courses in the world. Like we can make courses. Or if you're just like, I just want a one hour workshop on calories and why do they matter? Why do they not matter? Tell me about it. I just want to learn more. Tell us what you want. That's something we're brainstorming to bring to you

Brianna: 35:11

Yeah. We're trying to like customize things that you guys would actually find useful, would actually want. And so, I mean, aside from listening to the podcast, right. But like a little bit more deep, like deep dive, kind of like a tiered thing. You know, if you can't work with someone one on one for four to six months, well, what else can you do? So it's in the.

Baylee: 35:34

Sweet. Yeah, we've had 10, what was it, 10, 757 downloads for the podcast. So we know we must be doing something right, so we're like, okay, how can we expand our people or get you more of our knowledge to really help you? I mean, we hope this podcast has been helping you. Obviously, I don't think you'd still be listening, but how can we help level you up? And so, yeah, that's just something we're thinking about.

Brianna: 36:05

Well, especially because it's broad, right? The podcast is broad. You don't know what you're going to get every week. We might be talking about hormones or GLP ones or workout or sleep or stress or mom life or, and like, not everybody is in all those categories. So I guess, you know, send us a DM, like what season of life you're in, what you're really struggling with, what you would need the most.

Baylee: 36:27

Mm hmm. All right, everybody. Thank you for listening and we will be back next week with a brand new episode for you Otherwise, have a great rest of your day. Bye

Brianna: 36:38

Bye.