27 - Weight Loss Plateaus & Metabolic Adaptation

[kristine]: 0:33

oh

[johan]: 0:34

welcome back to talking nutrition episode twenty seven why you're not losing weight in a calory deficit we're going to talk about weight loss plateaus first i got to share it is with you i took a screen on

[kristine]: 0:45

yeah oh

[johan]: 0:48

so i saw a post in a facebook group that says just heard this from a trainer at my gym thoughts

[kristine]: 0:55

i

[johan]: 0:55

says as protein powders are trash because they don't elicit a thermogenic response

[kristine]: 1:03

awesome

[johan]: 1:03

cool

[kristine]: 1:04

yeah

[johan]: 1:05

awesome

[kristine]: 1:06

so the trash

[johan]: 1:06

guys sometimes you'll hear claims like that you might want to double check

[kristine]: 1:13

yeah

[johan]: 1:13

because there's a lot of information sounds pretty

[kristine]: 1:17

oh

[johan]: 1:17

pretty convincing and extreme but it's don't know

[kristine]: 1:20

oh

[johan]: 1:20

i just saw that i was a cool okay

[kristine]: 1:21

kay

[johan]: 1:22

well why

[kristine]: 1:24

yeah

[johan]: 1:24

that's what people are confused

[kristine]: 1:26

i'm in a lot

[johan]: 1:26

yeah

[kristine]: 1:26

of facebook groups like nutrition just stuff and like sometimes i go in there and i'm just like wow wow

[johan]: 1:35

yeah

[kristine]: 1:36

like what is going on it still

[johan]: 1:40

it's like the

[kristine]: 1:40

surprises

[johan]: 1:40

wild west

[kristine]: 1:41

me to this day the stuff that people can come up with

[johan]: 1:45

yeah that's why i'm getting

[kristine]: 1:46

yeah

[johan]: 1:46

very strict like

[kristine]: 1:47

oh

[johan]: 1:47

i've been kicking out people like there's daily this week not a lot but

[kristine]: 1:52

oh

[johan]: 1:52

every now and then because i'm reaching out to every single person

[kristine]: 1:54

ah

[johan]: 1:55

do you want to do the live salle assessment snow you want to stick around do you even want to see this stuff if not no

[kristine]: 1:59

m

[johan]: 1:59

worries that we know i kicked the bunch out captain

[kristine]: 2:04

i like that

[johan]: 2:05

or active ones

[kristine]: 2:05

oh

[johan]: 2:06

and it's been really cool so we're doing it in house

[kristine]: 2:08

oh

[johan]: 2:09

contest which i haven't

[kristine]: 2:10

oh

[johan]: 2:10

shared anywhere on social media

[kristine]: 2:12

yeah yeah

[johan]: 2:13

but it stops bit of

[kristine]: 2:14

oh

[johan]: 2:14

healthy eating you know and we're

[kristine]: 2:16

love

[johan]: 2:16

kind

[kristine]: 2:16

that

[johan]: 2:16

of motivating each other with healthy race of peas and stuff to show you after the episode

[kristine]: 2:23

sweet

[johan]: 2:23

anyway before

[kristine]: 2:25

yeah

[johan]: 2:25

we get into another just chat of another twenty

[kristine]: 2:27

oh

[johan]: 2:27

minutes which we did before the pusguys recording

[kristine]: 2:29

yeah

[johan]: 2:30

yeah

[kristine]: 2:31

yeah

[johan]: 2:32

actually talk about the topic shall we so first of

[kristine]: 2:36

oh

[johan]: 2:36

all as you know feel free to drop as a five star rating and review on spotifyan

[kristine]: 2:42

yeah

[johan]: 2:42

apple subscribe

[kristine]: 2:44

oh

[johan]: 2:44

on you tube and as i said we're going to talk about weight loss plateaus

[kristine]: 2:49

oh

[johan]: 2:49

we kind of brought this up a little

[kristine]: 2:51

oh

[johan]: 2:51

bit in the recent q and a but i wanted to expend on it a little bit more talk a little bit more specifically

[kristine]: 2:58

oh

[johan]: 2:58

about metabolic adaptation right sounds very scary um it's really just a normal thing and christine is on to talk about

[kristine]: 3:06

m

[johan]: 3:06

that soon

[kristine]: 3:07

yeah

[johan]: 3:08

i want to clear that up because i still noticed and i've been

[kristine]: 3:11

yeah oh

[johan]: 3:12

talking to a lot of people recently

[kristine]: 3:13

m

[johan]: 3:14

i did a semenrles monday i got another one tomorrow and

[kristine]: 3:17

oh

[johan]: 3:18

when we kind of get to like the metabolism

[kristine]: 3:19

oh

[johan]: 3:20

part i feel like there's a lot of confusion

[kristine]: 3:23

m

[johan]: 3:24

and people usually have a lot of questions about that because

[kristine]: 3:26

oh

[johan]: 3:27

they do think like hey my metabolism has slowed down because i'm getting older you know i can it's to wait any more um

[kristine]: 3:33

m

[johan]: 3:34

so basically that's why we wanted to bring this topic back

[kristine]: 3:37

oh

[johan]: 3:37

that's kind of like two scenarios i mean

[kristine]: 3:40

oh

[johan]: 3:40

first of all like if you are actually in the deficit you will be losing weight yeah so if you are not losing

[kristine]: 3:46

oh

[johan]: 3:46

weight in a deficit then you are not in a deficit but i said this

[kristine]: 3:49

oh

[johan]: 3:49

already in a recent podcast that scenario one right you're not actually

[kristine]: 3:55

ye

[johan]: 3:55

eating fewer catteries than you burn a couple of things to

[kristine]: 3:59

oh

[johan]: 3:59

consider here is how long did your weight

[kristine]: 4:03

m

[johan]: 4:03

sell i'm just going to ask you a bunch of

[kristine]: 4:05

oh

[johan]: 4:05

questions here to go through it right because is it one day is it two

[kristine]: 4:10

m

[johan]: 4:10

days

[kristine]: 4:10

m oh

[johan]: 4:12

one week two weeks or more sometimes you

[kristine]: 4:15

oh

[johan]: 4:15

see the exact same weight on average for two

[kristine]: 4:18

oh

[johan]: 4:18

weeks plus you still want to keep doing the same ship

[kristine]: 4:22

oh

[johan]: 4:22

and then you might see further fret laws

[kristine]: 4:23

yeah oh

[johan]: 4:23

i've had this just now

[kristine]: 4:25

eh

[johan]: 4:25

i've stuck to the same calories for two weeks though state stable and then the last two days all of a sudden it started to drop again so i know okay actually i can

[kristine]: 4:35

oh

[johan]: 4:35

increase again that just got to stick to it you know

[kristine]: 4:38

oh

[johan]: 4:39

but that's my first question for you like if you

[kristine]: 4:41

oh

[johan]: 4:41

are not losing weight how long is that

[kristine]: 4:44

ye

[johan]: 4:44

for you know

[kristine]: 4:46

can i interject

[johan]: 4:47

of course

[kristine]: 4:48

so on this where like weight is potentially technically stalling out you can i've seen this in clients where weight really isn't doing much but we are still seeing body composition and provements and so

[johan]: 5:10

hm

[kristine]: 5:11

we're going to talk a little bit about this but like this is why we can't put all of the emphasis on that scale weight and also we want to just be focusing on other factors like your pictures your measurements how are your clothes fitting because like i said i've seen clients where and i preface this whenever i go into a cut with someone i say listen you know this scale it's a data point there could be weeks where it doesn't move there could be works where it goes up a little bit but also we can still be seeing positive body conversation changes without seeing a ton of movement in the scale so

[johan]: 5:55

yeah

[kristine]: 5:55

just like setting that expectation and knowing that prior to going into cut i think it's really important

[johan]: 6:02

definitely mean we'll get into like tracking metrics

[kristine]: 6:05

yeah

[johan]: 6:05

and and photos and stuff a little bit later

[kristine]: 6:08

oh

[johan]: 6:08

but you're so right like

[kristine]: 6:11

oh

[johan]: 6:11

you can't necessarily freak out right away if

[kristine]: 6:13

oh

[johan]: 6:13

it kind of stalls out because sure like the weight might not

[kristine]: 6:17

m

[johan]: 6:17

now drop at all but you might salute that and i even

[kristine]: 6:21

oh

[johan]: 6:21

see that when we start increasing prating in the very beginning

[kristine]: 6:23

yeah

[johan]: 6:24

someone

[kristine]: 6:24

yeah

[johan]: 6:25

comes to me

[kristine]: 6:26

oh

[johan]: 6:26

they want to lose fat but they're not eating

[kristine]: 6:28

oh

[johan]: 6:28

enough protean yet not consistent yet

[kristine]: 6:31

yeah

[johan]: 6:31

we start there tell them

[kristine]: 6:33

it

[johan]: 6:33

like cool like

[kristine]: 6:35

yeah

[johan]: 6:35

this is not the time for it lass yet but you might still see fat loss

[kristine]: 6:38

yes

[johan]: 6:39

simply because of the life still have it changes that we're making here

[kristine]: 6:42

yep

[johan]: 6:42

i have to live silang nutrition are but okay

[kristine]: 6:46

oh

[johan]: 6:46

also a couple of things here was there a big drop in your daily steps if

[kristine]: 6:50

m

[johan]: 6:50

you

[kristine]: 6:51

oh

[johan]: 6:51

kind of attention to your steps and then you kind of like forget pretty easy to kind of see that drop right to

[kristine]: 6:57

ye

[johan]: 6:57

watch that as well

[kristine]: 7:00

oh

[johan]: 7:00

did you track and weigh everything

[kristine]: 7:02

m

[johan]: 7:03

i cut i am of

[kristine]: 7:04

oh

[johan]: 7:04

the opinion that you should be trying

[kristine]: 7:06

oh

[johan]: 7:07

in

[kristine]: 7:08

hm

[johan]: 7:08

tracking and weighing

[kristine]: 7:10

m

[johan]: 7:10

everything if not as much as possible you know because i know

[kristine]: 7:14

oh

[johan]: 7:14

sometimes we go out for food

[kristine]: 7:15

ye

[johan]: 7:16

et cetera but if it were

[kristine]: 7:17

oh

[johan]: 7:17

in a cut like we do want to make it count it cuts we don't want to mess around an eyeball

[kristine]: 7:22

oh

[johan]: 7:22

too much i've seen that too with multiple

[kristine]: 7:25

oh

[johan]: 7:25

clients we're like i'm not

[kristine]: 7:28

yeah

[johan]: 7:28

losing weight should we adjust had a call

[kristine]: 7:31

oh

[johan]: 7:31

with them so i was okay you know it's been going

[kristine]: 7:35

oh

[johan]: 7:35

are you tracking everything et cetera well i

[kristine]: 7:39

yeah

[johan]: 7:39

actually haven't really weighed my food at all the last couple of weeks okay cool well that's

[kristine]: 7:42

oh

[johan]: 7:43

exactly what we're goin to work on

[kristine]: 7:44

yeah i've had

[johan]: 7:45

get

[kristine]: 7:45

a situation like that too were

[johan]: 7:47

yeah

[kristine]: 7:47

like honestly just was like asking her like like you said in a cut we do tighten the grip on wing and men ring just so that we can maximize that time and the cut and we're not just messing around it doesn't mean that you know we're being restrictive to like we have to make to say that it's just we are being more accurate with how much we're actually eating um so i had a client like we were having some um we're pretty significant stall of weight and i i said that to her kind of same type of thing you did and then i said right so this week i want you to be very meticulous in weighing and measuring your food like more than ever like be like super meticulous about it and she did and all sudden boom she starts to drop and it's just because you know just some errors with tracking or not being super accurate with weighing and so that is in our opinion this is a time to be very meticulous and accurate with

[johan]: 8:57

hm

[kristine]: 8:57

with wang and measuring oh

[johan]: 9:00

i mean like if you don't there's a chance that it's going to take longer

[kristine]: 9:04

yeah

[johan]: 9:05

that's that's the reality so either way like that's also fine we might have to

[kristine]: 9:09

yeah

[johan]: 9:10

just add a couple of re

[kristine]: 9:11

oh

[johan]: 9:11

feed days that's cool catteries will eventually

[kristine]: 9:14

oh

[johan]: 9:14

still you know slow things down so just keep that in mind also

[kristine]: 9:17

yeah

[johan]: 9:18

so i like to make it count approach you know that being said

[kristine]: 9:22

yeah

[johan]: 9:22

are you consistent with your macrosyes or no are you

[kristine]: 9:26

yeah

[johan]: 9:26

actually hitting your targets

[kristine]: 9:27

oh

[johan]: 9:28

or are you kind of messing around

[kristine]: 9:29

yah

[johan]: 9:29

a little bit puzzling

[kristine]: 9:31

h

[johan]: 9:31

not really being consistent

[kristine]: 9:32

a

[johan]: 9:33

this kind of plays into another one

[kristine]: 9:35

oh

[johan]: 9:35

that a road down which is are you changing everything all the time because i do like variety

[kristine]: 9:42

oh

[johan]: 9:43

i don't

[kristine]: 9:43

yeah

[johan]: 9:43

want to think people should be eating the same ship every

[kristine]: 9:45

oh

[johan]: 9:45

single day but i do also see that the more you change

[kristine]: 9:49

yeah

[johan]: 9:50

up all the time every single day every single meal more variables

[kristine]: 9:54

oh

[johan]: 9:54

and the bigger the chances that you're going to run into some inaccuracies

[kristine]: 9:58

for sure oh

[johan]: 10:01

also in cut i mean in general but especially in the cut would be an idea to repeat

[kristine]: 10:06

oh

[johan]: 10:07

maybe not every meal but a bunch of them

[kristine]: 10:09

yeah like a good idea is to have like you know three or four staple meals so like you could and you know the macros of them so like you could do like say you have three staple or four staple dinners you could have four different dinners across the week but you know exactly what is in those meals and how much you're eating so you're still creating variety there

[johan]: 10:36

sure

[kristine]: 10:36

oh

[johan]: 10:37

and for me like that's what i do like

[kristine]: 10:39

ah oh

[johan]: 10:39

four otifie meals four are dialed in and

[kristine]: 10:43

yeah

[johan]: 10:43

pretty much exact im every single day

[kristine]: 10:45

yeah

[johan]: 10:45

i'll change up a protein source here and there maybe some vegis

[kristine]: 10:48

yeah

[johan]: 10:49

and then the fifth meal that's just for variety and me my girl friend like we want to change it up you know

[kristine]: 10:54

right

[johan]: 10:55

cook together

[kristine]: 10:56

yes

[johan]: 10:56

so then you know like that's that's up for variety and that's plenty for me

[kristine]: 11:00

yeah

[johan]: 11:01

personal too though of course um and then lastly two things

[kristine]: 11:06

m

[johan]: 11:07

are there any

[kristine]: 11:08

m

[johan]: 11:08

bingesendor cheat days involved

[kristine]: 11:11

oh

[johan]: 11:12

if so

[kristine]: 11:12

m

[johan]: 11:13

you would

[kristine]: 11:13

m

[johan]: 11:13

get with your coach

[kristine]: 11:14

ah

[johan]: 11:16

because that's also very important because if we don't

[kristine]: 11:18

oh

[johan]: 11:18

know that's happening that's another thing

[kristine]: 11:21

oh

[johan]: 11:21

but i do think like that's also something to

[kristine]: 11:24

oh

[johan]: 11:24

talk about and this might even

[kristine]: 11:25

yeah

[johan]: 11:25

be an indicator of hate

[kristine]: 11:26

oh

[johan]: 11:27

maybe it's a time to kind of quit the cut at least for now if we really run into that right

[kristine]: 11:33

yeah

[johan]: 11:34

i don't want to look

[kristine]: 11:35

oh

[johan]: 11:35

like i don't want to try to figure ship out as we're like deep down in the cut

[kristine]: 11:40

yeah it's not a place be figuring ship out

[johan]: 11:43

no so

[kristine]: 11:44

no

[johan]: 11:44

you know just take the break work through debt and then you can pick it up once you feel better you know once you're in a better place

[kristine]: 11:51

right

[johan]: 11:51

um m then basically

[kristine]: 11:53

oh

[johan]: 11:53

ou know process foods i mean like we talked about this recently like the more you add

[kristine]: 12:26

oh

[johan]: 12:26

you know the trick your gets to kind of really stick to things so control you know your

[kristine]: 12:32

oh

[johan]: 12:32

overall ratio you know process versus minim process keep it flexible but also there like

[kristine]: 12:39

oh

[johan]: 12:39

don't have too much process stuff because

[kristine]: 12:42

oh

[johan]: 12:43

also you know again

[kristine]: 12:43

oh

[johan]: 12:43

with food labels for example also those can be inaccurate

[kristine]: 12:47

yeah

[johan]: 12:47

so that might also be one of the things

[kristine]: 12:50

yes

[johan]: 12:52

anything

[kristine]: 12:52

oh

[johan]: 12:53

else you wanted to add there

[kristine]: 12:54

oh

[johan]: 12:55

like not

[kristine]: 12:55

oh

[johan]: 12:55

actually being in a deficit

[kristine]: 12:59

um i honestly think that the daily steps is a pretty big one that you said i think and i think it's overlooked um

[johan]: 13:10

yeah

[kristine]: 13:11

m it just from the standpoint of like energy expenditure um so if we do see like a fairly big drop in steps that can very much stall us out um so i just wanted to touch on that a little bit because i think people again they they look a lot to exercise and i mean like in the gym exercise and they don't think a ton about steps and this is one of the variable is to keep metabolism up that we are in control of so um you know keeping those steps up during the deficit is really helpful because of something i'm going to explain in um so scenario two is metabolic adaptation um so this term is tossed around a lot and i think there is a lot of fear around it and i'm going to be honest with you when i started learning about this like years ago i was definitely i would say i was approaching it from like a fair based place um now that i just i know way more about it this is not something to fear it's a very very normal response uh it's our body's survival mechanism right very very normal and it's not a bad thing it can become a bad thing if it's like a severe case so like someone who has been like ronically and i mean actually chronically iding for like years years and years

[johan]: 15:03

that's a big word actually

[kristine]: 15:05

yeah yeah like actually like not going on like big benches um you know consuming more it's like these people are actually under eating for like years and years and years and years and more modes and stuff have down regulated quite a bit that can be that can take a long time to come back from but when you are in a calory deficit

[johan]: 15:38

ah

[kristine]: 15:38

and you hit an actual plateau like an actual one were like your your weights not moved and we're stalling out for an extended period of time that's your body adapting that is metabolic adaptation that's that's the plateau kind of what most refer to as plateau um so essentially what it is is it's our metabolism it starts to adapt and become more efficient at living at a lower co or intake um it's not that you have a slow or damaged metabolism and definitely forever is that your body has now adapted and it's trying to conserve energy right these like this can be restored right like when you're doing a reverse diet you know we can get our metabolisand back up into mo like a better place and we usually do that like like i said with a riverside but metabolic adaptation um it involves a down regulation of like hormones is one part of it um so like thyroid right obviously that please directly in mentalism neat so this is what i'm talking about steps so when your dieting like i said the body is trying to conserve energy so we often think about net as in steps but it's like me fidgeting right talking with my hands how quickly i stand up from the chair blinking all of that like that's all neat and so when we are in a deficit our body without us even realizing it we start to move less and slower like if you think about it you're in lat definitely you're like man like i don't want to get up and go get the mail when you're maintenance you're ike i'm gonna go get the mail like it is because

[johan]: 17:48

no

[kristine]: 17:49

we're in an energy deficit we just don't have as much energy yeah our body is trying to basically compensate for that so we naturally will see a decrease in neat right so why we put such an emphasis on keeping steps up is because this is our way of like offsetting that and being able to crack it right and increase it so steps is the one way to keep neat high in a deficit um as it tries to essentially down regulate that makes sense

[johan]: 18:27

yeah for sure

[kristine]: 18:29

yeah

[johan]: 18:29

i think it's it's good to mention because i recently heard lay north

[kristine]: 18:32

m

[johan]: 18:33

bring this up on the

[kristine]: 18:35

my

[johan]: 18:35

uberman podcast

[kristine]: 18:37

yeah oh

[johan]: 18:37

set

[kristine]: 18:38

oh

[johan]: 18:38

where people are

[kristine]: 18:39

oh

[johan]: 18:39

now misunderstanding what need means and it's

[kristine]: 18:41

yes

[johan]: 18:41

purposeful exercise

[kristine]: 18:42

m

[johan]: 18:42

if you go for a walk and exercise

[kristine]: 18:44

hm

[johan]: 18:44

activity yes true

[kristine]: 18:46

m

[johan]: 18:47

oh like you

[kristine]: 18:48

oh

[johan]: 18:48

said like we we just use steps as our way to it kind of like manage your overall movement like

[kristine]: 18:54

yeah

[johan]: 18:54

sure

[kristine]: 18:54

it's

[johan]: 18:55

maybe

[kristine]: 18:55

it's

[johan]: 18:55

you're

[kristine]: 18:55

a proxy

[johan]: 18:55

still blinking

[kristine]: 18:56

to

[johan]: 18:56

a little

[kristine]: 18:56

movement

[johan]: 18:56

bit less or you know

[kristine]: 18:57

yeah

[johan]: 18:57

yeah it's it's the best tool that we can use or the stuff outside of the gym

[kristine]: 19:03

yes

[johan]: 19:03

that's kind of like how we do it this

[kristine]: 19:05

yes

[johan]: 19:07

want to add one here

[kristine]: 19:09

h

[johan]: 19:09

is really the most obvious one

[kristine]: 19:11

m

[johan]: 19:12

that's when you lose weight

[kristine]: 19:14

oh

[johan]: 19:15

burnt for your acateries because your body

[kristine]: 19:18

oh

[johan]: 19:18

is smaller that one is overlooked

[kristine]: 19:21

m

[johan]: 19:21

as well i feel like

[kristine]: 19:22

yep

[johan]: 19:23

is your maintenance doesn't say the same it will

[kristine]: 19:25

no

[johan]: 19:25

go down

[kristine]: 19:26

goes down

[johan]: 19:26

should lose weight will

[kristine]: 19:27

oh

[johan]: 19:27

go up when you gain

[kristine]: 19:29

yeah

[johan]: 19:29

weight

[kristine]: 19:30

yes

[johan]: 19:30

that's a big one

[kristine]: 19:31

oh

[johan]: 19:31

too so what can start off as a deficit

[kristine]: 19:33

yeah oh

[johan]: 19:35

leading to weight loss at some

[kristine]: 19:36

oh

[johan]: 19:36

point may just become

[kristine]: 19:37

yeah

[johan]: 19:37

that new maintenance to where

[kristine]: 19:39

yeah

[johan]: 19:39

he now we have to adjust right and that's why

[kristine]: 19:41

right

[johan]: 19:42

you kind of have to do a cut that way

[kristine]: 19:44

right um another part of like or another part that's affected with metabolic gravitation is like thermic effect of food and it's because e're just in taking less food right so the thermic effect isn't as high and that naturally obviously in curses back up as we increase food so again metabolic adaptation

[johan]: 20:13

ye

[kristine]: 20:14

like from a hormone i guess i will explain a little bit from hormones so like from a hormone standpoint dieting is a stresser right like it's controlled starvation but it's still one of the biggest

[johan]: 20:24

m

[kristine]: 20:25

stressers on the body i think the only time it's not a huge stress on the body is when it's some one who has like a lot of fat to lose like an excessive amount of fat usually i mean i mean that's not going to be a stress or on their body right so um but when we're chronically under stress or hormone production and thyroid function can lower and essentially like down and regulate so when the body when the body stress it isn't focusing on reproduction like it doesn't want to bring a baby into like a stress environment is focused on survival hence why it down regulates so that's why you do sometimes like you'll see libido decreasing um in extreme cases you're going to see stuff with menstrual cycle i will never end don't get to that point with my clients and i'm very open and transparent right from the bat that if that starts to happen we're not doing this it's just not worth it but you naturally will see things like this do regulate and then you know once we were or that you know we start to increase colors again that's those are typically restored so it's again it's not this like forever thing and we can increase metabolism or get it now back to like it's regular spot if you want to put it that way but it is metabolic adaptation is part of the process that when you plateau that is your body adapting

[johan]: 22:09

yeah

[kristine]: 22:11

yeah

[johan]: 22:12

often have you

[kristine]: 22:13

yeah

[johan]: 22:13

talk to people where they think

[kristine]: 22:17

yeah

[johan]: 22:17

tried to diet

[kristine]: 22:18

oh

[johan]: 22:18

forever and they i managed to lose weight in reality

[kristine]: 22:23

oh

[johan]: 22:23

it was matter of inconsistency

[kristine]: 22:26

almost always

[johan]: 22:28

yeah

[kristine]: 22:29

yeah

[johan]: 22:30

because

[kristine]: 22:30

i

[johan]: 22:30

that's

[kristine]: 22:30

have

[johan]: 22:30

a big

[kristine]: 22:30

had

[johan]: 22:30

one too

[kristine]: 22:31

i have had clients come to me that are actually chronically

[johan]: 22:35

oh

[kristine]: 22:35

eating like a thousand twelve

[johan]: 22:37

yeah

[kristine]: 22:37

hundred collars

[johan]: 22:39

m

[kristine]: 22:39

one hundred per cent and in that instance like river the reverse diet from like a psychological standpoint it can take a long time honestly you got to stay out of a deficit for a long time because the body is just it's beat down basically from how much it's been eating how much you've been eating but than that i it's it's more than not just it's a it's a inconsistency thing

[johan]: 23:16

yeah quite often that's that's one of the reasons i had someone that i'm thinking of now or have a client who

[kristine]: 23:25

oh

[johan]: 23:25

so she mentioned during the on boarding process i tried the thousand cattery diets of twelve hundred cattery diets

[kristine]: 23:33

uh

[johan]: 23:33

but couldn't lose body fat

[kristine]: 23:35

yeah

[johan]: 23:36

i've been trying for effort you know

[kristine]: 23:37

yeah

[johan]: 23:38

start

[kristine]: 23:38

oh

[johan]: 23:38

to increase and actually

[kristine]: 23:40

yeah

[johan]: 23:40

work towards

[kristine]: 23:41

oh

[johan]: 23:41

her maintenance i just started to lose bodifetat

[kristine]: 23:44

ah

[johan]: 23:44

sixteen hundred or something like more

[kristine]: 23:45

oh

[johan]: 23:45

you know

[kristine]: 23:48

oh

[johan]: 23:48

because guess what trying to be at twelve hundred catteries and embinging every now and then because you can

[kristine]: 23:53

oh

[johan]: 23:53

stick to it usually ends up being more

[kristine]: 23:57

yes

[johan]: 23:57

consistently hitting sixteen hundred

[kristine]: 23:59

yes

[johan]: 24:01

that's a really

[kristine]: 24:01

oh

[johan]: 24:01

big one so i do want to emphasize that that's often the case too right

[kristine]: 24:08

m

[johan]: 24:09

where it's not the actual

[kristine]: 24:10

oh

[johan]: 24:11

fact of going from twelve

[kristine]: 24:13

ah

[johan]: 24:13

hundred to sixteen hundred it's the fact that you're actually sticking to it now and a twelve hundred like sure

[kristine]: 24:20

oh

[johan]: 24:20

like that's what we were trying to hit then in

[kristine]: 24:23

oh

[johan]: 24:23

between benches just brought you back up right

[kristine]: 24:25

right yeah

[johan]: 24:26

higher

[kristine]: 24:26

and

[johan]: 24:27

even

[kristine]: 24:27

it's just like they don't understand that right where like

[johan]: 24:32

come

[kristine]: 24:32

your average is actually going to be the fear it's like they fear eating sixteen hundred but when you set it out for them like in a visual

[johan]: 24:43

yeah

[kristine]: 24:44

and say look sixteen hundred you're

[johan]: 24:46

yeh

[kristine]: 24:46

averaging sixteen hundred okay then you're eating a thou and calories and then you're having like four thousand calories and it's going back and forth like that you're actually averaging say nineteen honour galleries you

[johan]: 24:58

yeah

[kristine]: 24:58

know what i mean so i just it's i think it's just hard for them to to see it when they're kind of in it and they don't have someone to be able to show them

[johan]: 25:06

yeah

[kristine]: 25:07

that's why we're here

[johan]: 25:09

why we're here

[kristine]: 25:09

m

[johan]: 25:09

yeah

[kristine]: 25:09

be able to

[johan]: 25:10

exactly

[kristine]: 25:10

explain these things

[johan]: 25:11

yeah because i also understand because it's like oh i'm going to try this though i'm going to go to google how to

[kristine]: 25:18

yeah

[johan]: 25:18

lose weight whatever

[kristine]: 25:19

right

[johan]: 25:19

well fundacatery thousand cater

[kristine]: 25:21

yeah

[johan]: 25:21

diet okay well i didn't manage to stick to it after three days you know

[kristine]: 25:24

yeah

[johan]: 25:25

ill off try something else there's never that

[kristine]: 25:27

oh

[johan]: 25:27

education like hey stop for a second like this is how you

[kristine]: 25:29

i

[johan]: 25:30

should be doing this

[kristine]: 25:30

yes

[johan]: 25:32

o

[kristine]: 25:33

yeah

[johan]: 25:34

fun of coaching

[kristine]: 25:35

yeah me

[johan]: 25:36

obviously

[kristine]: 25:36

too me too

[johan]: 25:37

not really

[kristine]: 25:40

yeah

[johan]: 25:40

so let's let's get into tracking metrics and io feedback

[kristine]: 25:45

h

[johan]: 25:47

because as you mentioned in the beginning

[kristine]: 25:48

m

[johan]: 25:50

way more than just wait and we need to make sure

[kristine]: 25:52

oh

[johan]: 25:53

that we

[kristine]: 25:53

yeah

[johan]: 25:54

have more than justice

[kristine]: 25:55

oh

[johan]: 25:55

kill i'm still a big fan of the

[kristine]: 25:57

m

[johan]: 25:57

skill

[kristine]: 25:57

yeah

[johan]: 25:58

honestly

[kristine]: 25:58

oh

[johan]: 25:59

if it wouldn't be so useful i would probably get rid

[kristine]: 26:01

oh

[johan]: 26:01

of it

[kristine]: 26:02

yeah i agree

[johan]: 26:03

reality is like it's still great

[kristine]: 26:06

yes

[johan]: 26:06

and the number

[kristine]: 26:06

as a

[johan]: 26:07

one

[kristine]: 26:07

coach

[johan]: 26:07

reason

[kristine]: 26:07

it's helpful

[johan]: 26:09

super helpful

[kristine]: 26:10

yeah

[johan]: 26:10

super helpful because

[kristine]: 26:12

yeah

[johan]: 26:12

we don't know chatteris burned like we're never going to know so that's

[kristine]: 26:15

right

[johan]: 26:16

already one part of the equation missing if we control our food in the take and then we have a visual we have a grip on our weights

[kristine]: 26:24

oh

[johan]: 26:24

measurements et cetera we can actually make the adjustments that we need to

[kristine]: 26:27

oh

[johan]: 26:28

plus here's a big one too

[kristine]: 26:30

yeah oh

[johan]: 26:31

if you're cutting want to stick to that

[kristine]: 26:33

m

[johan]: 26:33

knowoptimal

[kristine]: 26:33

uh

[johan]: 26:34

range of like

[kristine]: 26:35

h

[johan]: 26:36

point five up to one

[kristine]: 26:36

oh

[johan]: 26:36

percent per week just about on average you're balking is not really related

[kristine]: 26:41

eh

[johan]: 26:42

to this episode but still you also

[kristine]: 26:43

eh

[johan]: 26:43

want to keep that rate

[kristine]: 26:44

oh

[johan]: 26:45

in control to take to that point

[kristine]: 26:47

oh

[johan]: 26:47

twenty twenty five

[kristine]: 26:49

oh

[johan]: 26:49

up to point five per week you know

[kristine]: 26:51

yeah

[johan]: 26:53

that's why

[kristine]: 26:53

oh

[johan]: 26:53

i love weight so much because we can look

[kristine]: 26:55

yeah

[johan]: 26:56

at the skill on average

[kristine]: 26:57

uh

[johan]: 26:58

make

[kristine]: 26:59

oh

[johan]: 26:59

our adjustment so that you mostly lose body fat and mostly gain muscle you know

[kristine]: 27:03

right

[johan]: 27:04

the best tool

[kristine]: 27:06

yeah

[johan]: 27:08

have i done it without

[kristine]: 27:09

oh

[johan]: 27:09

it in the past yes i do that

[kristine]: 27:11

yeah

[johan]: 27:11

again no

[kristine]: 27:13

isn't it

[johan]: 27:13

big

[kristine]: 27:13

this just popped in my head isn't it funny interesting rather i should say that kind of goes the boat it kind of goes both ways with people dining and going to extremes and then they think the same and bulking with bulking they're like

[johan]: 27:31

yeah

[kristine]: 27:31

oh i'm bulking i can eat whatever i want you know and just the stuff food in their face and then the other and then the other way it's okay i have to remove everything i eat a thousand calories so

[johan]: 27:46

yeah

[kristine]: 27:47

interesting the extremes

[johan]: 27:48

it is yeah

[kristine]: 27:50

oh

[johan]: 27:51

it's a the mind is very interesting

[kristine]: 27:54

yeah

[johan]: 27:54

how it works you know

[kristine]: 27:56

hm yeah

[johan]: 27:58

weight it's

[kristine]: 28:00

ah

[johan]: 28:00

still very useful and we have a track for that we use your your average

[kristine]: 28:03

oh

[johan]: 28:03

weight and we look at that two week basis and then we look at

[kristine]: 28:07

oh

[johan]: 28:07

okay like are we actually selling

[kristine]: 28:09

oh

[johan]: 28:09

do we see on average that your way is going up down whatever

[kristine]: 28:13

m

[johan]: 28:13

more than often i got

[kristine]: 28:15

oh

[johan]: 28:15

a check in and again it kind of sucks that i'm cutting but then you know i'm gaining weight

[kristine]: 28:19

ah

[johan]: 28:19

and then it's like one higher way in and then the average is down by half a

[kristine]: 28:22

yeah

[johan]: 28:22

kilo yeah ah

[kristine]: 28:24

yeah

[johan]: 28:25

which is cool because we have the data and then we can show you and

[kristine]: 28:28

that's

[johan]: 28:28

you are

[kristine]: 28:28

why

[johan]: 28:28

totally

[kristine]: 28:28

we

[johan]: 28:28

fine

[kristine]: 28:28

have data

[johan]: 28:29

you know yes

[kristine]: 28:32

yeah yeah

[johan]: 28:34

we had

[kristine]: 28:34

yeah

[johan]: 28:34

measurements big fan every two weeks is plenty at least that's what i did whatever you

[kristine]: 28:40

yeah sam

[johan]: 28:41

yeah i do like them as like

[kristine]: 28:44

oh

[johan]: 28:45

i say even if you just do waste that's a big one just that because that's where we mostly store but fat started

[kristine]: 28:52

oh

[johan]: 28:52

doing below above and on the naval um as well as a few other ones but altogether if you want to double

[kristine]: 29:01

oh

[johan]: 29:01

check like i do really think that it's a very good

[kristine]: 29:04

m

[johan]: 29:04

idea to track your measurement to

[kristine]: 29:06

h

[johan]: 29:06

i have to double check

[kristine]: 29:07

m yeah

[johan]: 29:10

because how often have you seen the scale say the same and the measurements now no waste measurements

[kristine]: 29:15

yahveairly often

[johan]: 29:18

yeah it happens a lot

[kristine]: 29:20

yeah

[johan]: 29:20

so we triple check christine these we're gonna do

[kristine]: 29:27

oh those

[johan]: 29:29

yes

[kristine]: 29:31

also i couple of things i um like i already talked about this but like how their clothes are fitting like that's

[johan]: 29:40

yeah

[kristine]: 29:40

a

[johan]: 29:40

yeah

[kristine]: 29:40

really big indication

[johan]: 29:41

real life ship

[kristine]: 29:42

yeah or like a good

[johan]: 29:46

yeah

[kristine]: 29:46

one is like when people haven't seen you for a long time and then they see you there like and you know there's significant change there like the people around you could even still notice the difference when you

[johan]: 29:57

oh

[kristine]: 29:57

don't um but photos are huge like i how to

[johan]: 30:02

yeah

[kristine]: 30:03

client i have a client and we're not even in a cut we're just again we're in this like foundations uh spot just figuring things out right now and he had he sent me picture is week one and i think we're in like week six and he sent me pictures last week and his side by side like it's significant deference and we're not even in a cut and he's like wow like you couldn't even believe it right because he sees himself on a daily basis it's hard for him to to see that um so that's why i'm so big on photo and like say a client hasn't sent photos in a while i'm like key well can you send me some photos and then we put things side by side

[johan]: 30:51

m

[kristine]: 30:51

and they're like okay yeah it's working like yeah um so big fan of photos usually

[johan]: 31:00

m

[kristine]: 31:00

like in a maintenance phase i'll ask for them every month unless there's a different you no reason for me to ask for the more and i definitely i like to see them more often so typically like every two weeks in the definisote um m and then buy a feedback so

[johan]: 31:25

yeah

[kristine]: 31:26

cool well in terms of bio feedback what are your thoughts here because like i'm i mean i'm always monitoring biofeback always

[johan]: 31:39

yeah

[kristine]: 31:40

like regardless but really in like a in a maintenance phase we're looking to improve bio feed back a lot of the time but in a in a cut i'm looking to make sure that biopheback isn't declining too much right like we're going to see some biopheback so when we talk about a few back we're talking like energy and mood and recovery you

[johan]: 32:09

hunger

[kristine]: 32:09

know menstrual cycle hunger cravings all of that so i'm really just looking at not seeing a huge decline in these in a defisite if we can keep them you know in a really good spot that's great but i think it is mean i know it is normal to see a decline in some of these like hunger like energy um but there's stuff we can implement to help manage those yeah

[johan]: 32:39

i think

[kristine]: 32:39

oh

[johan]: 32:39

i think it's good to pay attention

[kristine]: 32:41

yah

[johan]: 32:41

especially to look energy and hunger

[kristine]: 32:43

h uh

[johan]: 32:44

because here's the thing too if you are not

[kristine]: 32:45

h

[johan]: 32:46

hungry at all

[kristine]: 32:47

yeah

[johan]: 32:47

that's usually signed that you're not in deficit

[kristine]: 32:49

yeah

[johan]: 32:49

you know um

[kristine]: 32:51

that

[johan]: 32:52

but

[kristine]: 32:52

could

[johan]: 32:52

i

[kristine]: 32:52

also

[johan]: 32:52

also want to

[kristine]: 32:53

that could also be i mean it depends on the person but like we do want to be hungry

[johan]: 33:01

yeah

[kristine]: 33:01

and there could be like a significant like too significant of a stress response happening if someone is

[johan]: 33:10

m

[kristine]: 33:10

at you know

[johan]: 33:11

m

[kristine]: 33:12

say a very low caloric intake and they're not hungry that's a problem in my eyes like

[johan]: 33:17

ah

[kristine]: 33:17

that's a red flag and i would be definitely looking into like what is stress looking like overall if there's too much stress going on

[johan]: 33:27

because i had that where

[kristine]: 33:28

oh

[johan]: 33:28

we were pretty low she was also not super tall but like still it was n't the

[kristine]: 33:32

yah

[johan]: 33:32

lower end

[kristine]: 33:34

h

[johan]: 33:34

and she was like

[kristine]: 33:35

yeah

[johan]: 33:35

oh yeah but i'm fine i'm not hungry at all i think you all

[kristine]: 33:38

that's an instant

[johan]: 33:39

do you

[kristine]: 33:39

red

[johan]: 33:39

think

[kristine]: 33:39

flag

[johan]: 33:39

that's a good

[kristine]: 33:40

to me

[johan]: 33:40

thing

[kristine]: 33:41

it's like thing

[johan]: 33:43

exactly it's like

[kristine]: 33:44

ah

[johan]: 33:44

i know that you think

[kristine]: 33:45

oh

[johan]: 33:45

that's a good thing but i don't think that's a good thing at

[kristine]: 33:46

no

[johan]: 33:46

all and i think it's definitely time

[kristine]: 33:48

uh

[johan]: 33:49

to go back

[kristine]: 33:50

yeah

[johan]: 33:50

but i also wanted to point out like okay hunger exactly like you said

[kristine]: 33:55

oh

[johan]: 33:56

we want to have somewhat we want to feel a little hungry like

[kristine]: 34:00

yes

[johan]: 34:00

we know that it's working then as a normal response and adaptation that happens

[kristine]: 34:04

yeah

[johan]: 34:05

orviaval again body is like oh ship we're not getting enough food in let me make you more hungry until you go look for food

[kristine]: 34:11

right

[johan]: 34:11

but we also

[kristine]: 34:12

yeah

[johan]: 34:12

don't want to be starving

[kristine]: 34:14

oh

[johan]: 34:14

just completely feeling like i could eat everything in sight

[kristine]: 34:17

right

[johan]: 34:18

that's also red flag

[kristine]: 34:19

yeah

[johan]: 34:19

when it gets too bad we got too many cravings

[kristine]: 34:22

yes

[johan]: 34:23

we really get the desire

[kristine]: 34:24

yeah

[johan]: 34:24

to just completely go all out you know be time for a break

[kristine]: 34:29

right agreed my

[johan]: 34:33

folio anything

[kristine]: 34:36

oh

[johan]: 34:36

else wanted to add there christine

[kristine]: 34:39

i think we did great think we covered

[johan]: 34:41

yeah

[kristine]: 34:41

a lot here also were doing so much better like not having to cut and stuff

[johan]: 34:48

it's crazy

[kristine]: 34:49

oh

[johan]: 34:51

great to just uploaded now you

[kristine]: 34:53

yeah

[johan]: 34:53

know saved me time no but like i wanted to stick to like the thirty minute mark just about

[kristine]: 34:59

yeah

[johan]: 34:59

because too long ago we kind of went over to

[kristine]: 35:02

yeah

[johan]: 35:02

forty five then

[kristine]: 35:03

i

[johan]: 35:03

one

[kristine]: 35:03

know

[johan]: 35:03

hour

[kristine]: 35:04

i know

[johan]: 35:05

now we're going to keep it is in short you

[kristine]: 35:06

with

[johan]: 35:06

know

[kristine]: 35:06

guests it's a little bit different but

[johan]: 35:08

yeah

[kristine]: 35:08

with

[johan]: 35:08

yeah

[kristine]: 35:09

us we're still we want to stick to the thirty minutes so

[johan]: 35:12

yeah the point otherwise you run out of ship to talk about you know

[kristine]: 35:17

h

[johan]: 35:17

so i don't think that will ever happen

[kristine]: 35:19

m

[johan]: 35:20

cool

[kristine]: 35:21

oh

[johan]: 35:22

thanks to god for listening you know where to find is i'll drop a link to a related blog as well if you

[kristine]: 35:27

oh

[johan]: 35:27

like reading ship stuff sorry i should swear a little bit less

[kristine]: 35:31

oh

[johan]: 35:32

and we will be back next week again

[kristine]: 35:34

yeah

[johan]: 35:34

with a guest i'll talk to you soon

[kristine]: 35:37

thanks guys