0:00

Yes, in the grand scheme of

0:02

things, it's not huge. Focus on your

0:04

movements. Now's the time that you're gonna

0:06

lift heavy, push heavy. You're gonna notice

0:08

you're so strong. Suck up those moments

0:11

because it's so sweet. Once

0:13

she's been eating at that maintenance calories, this

0:15

is just an example, 2,000 calories, okay? Now

0:18

she's like, okay, I've been doing this six

0:20

months, feeling really strong, gonna start cutting. Hey,

0:26

my name is Leanne Vogel. I'm

0:28

fascinated with helping women navigate how

0:30

to eat, move and care for

0:32

their bodies using a low carb

0:35

diet. I'm a small town holistic

0:37

nutritionist turned three time international best-selling

0:39

author, turned functional medicine practitioner, offering

0:41

telemedicine services around the globe to

0:43

women looking to better their health

0:45

and stop second guessing themselves. I'm

0:48

here to teach you how to wade through

0:50

the wellness noise to get to the good

0:52

stuff that'll help you achieve your goals. We're

0:54

supporting your low carb life beyond the if

0:56

it fits your macros conversation. Hormones,

0:58

emotions, relationship to your body, workouts,

1:01

let downs, motivation, blood work, detoxing,

1:03

metabolism. I'm providing the tools to

1:05

put your motivation into action. Think

1:07

of it like quality time with

1:09

your bestie mixed with a little

1:11

med school so you're empowered at

1:13

your next doctor visit. Get ready

1:15

to be challenged and encouraged while

1:17

you learn about your body and

1:19

how to care for it better.

1:21

This is the Keto Diet Podcast.

1:25

We'll be right back. We'll be

1:27

right back. We'll be right back. We'll be

1:29

right back. We'll be right back. We'll be right

1:31

back. We'll be right back. We'll be right back.

1:34

Hello, my friend. We are talking

1:36

about body re-composition, hence the title of

1:38

today's episode. We've been talking about this

1:40

here and there over the last couple

1:42

of months and many of you have

1:45

been just so interested in this that

1:48

we published a episode on January

1:50

2nd called Ultimate Guide to Changing

1:52

Your Body in 2024. I

1:55

felt like I went through some really key pieces. I know

1:57

that it was super beneficial for you guys, but many of

1:59

you have been. you had questions and I wanted

2:01

to do a super fun Q&A where

2:03

we just go through everything. I answer as

2:05

much as possible until I lose my voice.

2:08

And so I'm excited. We have over 50

2:10

questions. We'll see how much we're able

2:12

to get through. Many of them

2:14

have to do with calculating your macros,

2:17

how to know what macros are right

2:19

for you, how to calculate those for

2:21

your body, your goals, your movement, to

2:23

the point where I know over

2:25

this audio, I won't be able

2:27

to assist everyone in personalizing their

2:29

macros because it is such a

2:31

personalization situation. So here's what

2:33

I've done to try to make sure that

2:35

I can be of service to everyone who

2:37

requires it. If you

2:40

go to healthfulpursuit.com/macro, I'll include this

2:42

link in the show notes today.

2:44

So if you're not sure how

2:46

to spell healthful pursuit, no problem.

2:48

healthfulpursuit.com/macro. I put together

2:51

a personalized macros program

2:53

for $97 where once you've purchased it, you fill

2:57

in a bunch of information about yourself and I

2:59

prepare your macros for you. And

3:01

within those, they're going to be either keto

3:03

macros or non-keto macros. You just tell me,

3:05

do you want to do this keto or

3:08

do you want to do this like low-carbish?

3:11

And also those macros will have templates

3:13

for what your macros would look like

3:16

in fat loss, what they look for

3:18

in muscle gain, and what they look

3:20

like for a body re-composition. Really think

3:23

of body re-composition as maintaining maintenance

3:25

calories while you're both losing fat

3:27

and gaining muscle. Okay, so

3:29

I'll go through all those items with you within

3:31

your program and make it really easy for you

3:33

to understand how to go about

3:36

all of this. Okay, so once you

3:38

go to healthfulpursuit.com/macro, you're going to add

3:40

that item to your cart and then

3:42

fill in a bunch of details about

3:44

yourself and I'll be in touch with

3:46

you on February 10th. Go

3:49

through your program with you. I'll provide

3:51

you with a PDF with your personalized

3:53

macro outline and how to make decisions

3:55

for yourself, how to prepare meals for

3:57

yourself. I'm really excited to offer

3:59

this. If after, listen today's episode

4:01

your like I still don't understand

4:03

like how do I make this

4:05

work for me so I have

4:07

you covered. So again it's helpful.

4:09

pursue.com/macro Okay let's get into our

4:11

first question and this I've covered

4:13

as a couple of times but

4:15

I felt like it's an official

4:17

because we're going to be talking

4:19

about both a Tito template as

4:22

well as are higher carb yet.

4:24

Still, Low carb template. Had

4:26

a know it's time to.

4:28

Eat more carbohydrates so. I

4:30

made this decision about two years ago

4:32

when I started moving my. Body More

4:34

I didn't wanna move my body more.

4:37

And play around with Tito Macros anymore it was.

4:39

I was kind of at a point where the

4:41

kids and a guy it had done what I

4:43

knew it needed to do which was got my

4:46

period back and I didn't feel like I needed

4:48

to continue on the Quito path. And.

4:50

When you're working out on Quito,

4:52

it is a lot more challenging

4:55

to just maintain energy, especially for

4:57

an individual like myself who has

4:59

zeroed issues. And. My dream

5:01

old are quite sensitive and so I

5:03

just thought because I'm in a pushing

5:05

myself in a jam and giving am

5:07

I all I don't want to also

5:09

have to be really really strict with

5:11

making sure that I'm having a fads

5:13

and just all of that just felt

5:15

overwhelming for the so I thought hey

5:17

why don't I just eat carbs and

5:19

see how it goes. It's been really

5:21

successful. I think if you are a

5:23

runner and you're doing more cardio these

5:25

workouts it would make a lot of

5:27

sense to just stay quito if you

5:29

are wanting to lift. Those. Short

5:31

bursts, high intensity interval, ton of work

5:34

out. You're probably. gonna be

5:36

better off with carbohydrates now how many

5:38

carbohydrates you need completely depends on the

5:40

individual and so i think a good

5:42

design is asking yourself why did i

5:44

said the kids in a diet and

5:47

have i achieved those things on my

5:49

kids on a diet and if you

5:51

have it might be a good time

5:53

to bring and carbohydrates and might also

5:55

be a good time to bring in

5:58

carbohydrates if you have been And eating

6:00

keto for a really long time, you're

6:02

not experiencing any benefits. You've tried it.

6:04

It's not working. Oftentimes, these

6:07

individuals are slow oxidizers, and

6:09

so you require a lot

6:11

more carbohydrates than what a

6:13

low carb diet would provide

6:15

to you. Now, within the

6:17

do I eat more carbs template, what

6:19

I'm not saying is that you start

6:21

pounding back 300 grams of carbs. When

6:25

I was in the highest level of my

6:27

bulk last year when I was eating a

6:29

significant amount of food, the most I got

6:31

to was 300 grams, and it was a stretch,

6:34

let me tell you. So

6:36

usually when you're moving your body,

6:38

which we should all be doing

6:40

in some capacity, whether when you're

6:42

moving your body and eating carbohydrates,

6:44

generally, that carbohydrate amount is anywhere

6:46

between 125 to like 200 ish

6:48

grams of carbs, maybe 220 if

6:50

you're like really pushing it, depending

6:57

on your body and what the requirements

6:59

are. But that's generally as high as

7:01

I usually see on my one to

7:03

one clients when we're doing our macro

7:05

shift. So what I

7:07

mean by a slow oxidizer, these

7:10

are individuals that are going to

7:12

have slow thyroid activity and slow

7:14

adrenal activity generally, whereas a fast

7:16

oxidizer who requires slower fuel, aka

7:19

fat, is going to have fast

7:21

thyroid activity and fast adrenal activity.

7:23

Okay, so you can see just

7:25

if you know that you have

7:28

slow thyroid, you know that you

7:30

have slow adrenals, probably a ketogenic

7:32

diet is not going to benefit

7:34

you because a slow oxidizer who

7:37

has both slow thyroid activity and slow

7:39

adrenal activity needs a fast energy source,

7:42

which is carbs. Whereas

7:44

A fast thyroid activity, fast adrenal

7:46

activity requires a slow fuel, which

7:48

is fat. So That's why when

7:50

we're running, we need that slow,

7:52

nice and steady flow of energy,

7:54

which is fat. Whereas When we're

7:56

doing short bursts, we need to

7:58

do a slow burn. Of energy

8:00

like and a high intensity interval

8:03

training sort of situation on carbohydrates

8:05

or glycogen work a lot better.

8:07

Okay, So moving on to our next

8:10

question, How do you decide what exercise

8:12

to do for lifting and how do

8:14

you know or do you know of

8:16

any free app that work well to

8:18

keep track of your lifting progress? Okay

8:20

I know the we all have like

8:22

apps in the back of our mind

8:24

them are constantly thinking what app can

8:27

make this easier Here's what worked for

8:29

me and I super love it is

8:31

Once I developed by training program I

8:33

will put it into google seats and

8:35

I've added the Google sheets like the

8:37

Google drive. Apps my phone and

8:39

I access my Google seat and it has

8:41

all of my way it for each movement

8:44

in that seat. Okay so it starts off

8:46

with A and this is what I developed

8:48

for my clients when they want workout program

8:51

is that will have a Google seeds and

8:53

it'll have week one and then all their

8:55

workouts and once they finish week one a

8:57

duplicate. The. Week one tab and then

8:59

they have a week to tab and then

9:02

they put all their weight in there for

9:04

all their exercises and not help you keep

9:06

track of the list in Prague. Sometimes.

9:09

Even with all due on lists where

9:11

I'm really trying to create this progressive

9:13

overload meaning progressive overload as every time

9:15

you go into the gym that list

9:17

he makes just a tiny bit harder.

9:19

that could be adding another rap that

9:22

could be going slower on the east

9:24

centric movement that could be on increasing

9:26

the weight. Okay so usually I'll keep

9:28

track of what I changed and when

9:30

that encourages me the like Okay, it's

9:32

been like for weeks and I've been

9:35

doing you know, three second a centric

9:37

lot poles. maybe I'll add. Five pounds

9:39

and see how that goes. Okay, so

9:41

I really really really really like Google

9:43

Seats for this and I would encourage

9:45

you to like spend a couple of

9:48

minutes after you have your program to

9:50

put it into Google seats. It's also

9:52

really fun once you finish a program

9:54

and programs is a range anywhere between

9:56

like. Six. To twelve weeks I

9:59

usually would recommend. The on a program

10:01

longer than twelve week. then you can say

10:03

that and then look back on a at

10:05

a year from then and see Oh wow.

10:07

You know my bench press was the bar

10:09

last year and now it's an extra ten

10:12

pounds. Or those bench presses. You know they're

10:14

hard but how do you decide what exercises

10:16

as a do for less thing? So myself

10:18

personally I've done this for a pretty long

10:20

time, even before I I took a super

10:22

long break when I had all the adrenal

10:25

stuff going on in the hormone stuff going

10:27

on. I decided that I shouldn't work out

10:29

and I'm glad. That I took that break.

10:31

But I've been doing this since I was

10:33

quite young and so it's pretty easy for

10:36

me to think of. Okay when I do

10:38

this movement it engages my triceps when I

10:40

do this movement and engages my biceps when

10:43

I eat out. With cetera et cetera how

10:45

you structure your program is really up to

10:47

you. If you are brand spanking new at

10:49

this I wouldn't really suggest making your own

10:52

program but I also wouldn't suggest is going

10:54

into the gym every time and just like

10:56

choosing whatever you want do and doing. Not

10:58

often times if you're new. At movie

11:00

your body and you don't know what

11:02

you're doing. Most gyms will have a

11:04

circuit. Where you just go. Through

11:07

either and upper body circuit or a lower

11:09

body circuit or you could do both upper

11:11

and lower or half of the upper half

11:13

of the lower and then the next time

11:15

the other half and the other half by

11:17

would say probably the best. The. Best way

11:20

to get started is your brand new at

11:22

this and you have no idea what you're

11:24

doing is to go on you tube find

11:26

a couple of full body dumbbell exercises. Okay

11:28

not every time you're going to didn't jam,

11:31

you're just grabbing a you Tube video and

11:33

doing at but like going on you tube

11:35

finding like three full body you tube videos

11:37

were there. Be twenty minutes. Or thirty minutes

11:39

or ten minutes. Whatever you have to do.

11:42

And. Rotate those for the next six

11:44

weeks. Really getting a feel for what

11:46

that feels like? what muscles or activating

11:48

seat start to get yourself in the

11:51

know about how to move your body

11:53

and what muscles are engaging. Really what

11:55

you wanna do when you're setting up

11:57

your program or even when you're following

11:59

his approach. If not higher, your

12:01

smaller muffled out first. So for example,

12:03

the worst thing you can do is

12:05

when you get into the jam starting

12:07

on your triceps. it's a small muscle.

12:10

Your triceps are involved in larger compound

12:12

movements and if you'd hire them out

12:14

super targeted like that, you won't be

12:16

able to do like I'm Rose. For

12:18

example, your triceps will just be too

12:20

tired to do rose. Your back is

12:23

gonna be bigger. You want to work

12:25

on the back first. Okay, so I

12:27

know that doesn't really tell you like

12:29

what exercises. To do for less thing but

12:31

hopefully there's enough resources in there that even

12:33

get started. They are so many free resources

12:36

online of free programs that you can find.

12:38

I would say that if you're doing any

12:40

like okay here's how I would structure it.

12:42

If you are committing to two days in

12:44

a gym I would just do to full

12:46

body days where maybe you do a full

12:48

body day on Monday and and one on

12:51

Thursday and you just repeat that every week.

12:53

Once you get into three days that you're

12:55

going to the gym and make sense to

12:57

do certain split. So. Maybe I would

12:59

do an upper body day, a lower

13:01

body day and then a full body

13:04

day. Once you get to four days

13:06

in the gym I would do to

13:08

uppers and to lower see you're doing

13:10

like an upper on Monday, a lower

13:12

on Wednesday and Friday or doing on

13:14

upper an eel Saturday you're doing a

13:16

lower. I just explained my forte split

13:19

right now. Once you get into five

13:21

days then you get to decide which

13:23

area of my body do I want

13:25

to focus on more. When I was

13:27

doing a five day split, I really

13:29

really wanted to work on my pull

13:31

ups. so I did three upper body

13:34

days and to lower body days. And.

13:36

so my say my week looks

13:38

like monday was upper tuesday with

13:40

lower wednesday was rest thursday was

13:42

upper friday was lower saturday was

13:44

upper again and then we just

13:47

repeat so does not make sense

13:49

when you get into six days

13:51

which is pretty hard core then

13:53

i would do your targeted area

13:55

so if you're running to work

13:57

on your pull ups for example

14:00

You would do three upper body days and

14:02

two lower body days and then a

14:04

full body day. Another option is instead

14:06

of doing a full body day, you

14:08

could do like a conditional training day

14:10

where you really push it. Maybe it's

14:13

a high intensity or an untoward training

14:15

day. Maybe you're doing sprints on the

14:17

treadmill, those sorts of things. Six day

14:19

split is pretty hardcore. I've

14:21

done it for a while. I don't super

14:23

love it. I think for me, like the

14:25

four to five day split is fun. Four

14:28

is really, really nice because then you have

14:30

three rest days and you can do other

14:32

things. But don't discount just getting started even

14:35

with just one day a week. It doesn't

14:37

need to be super complicated. If you're going

14:39

to do one day a week, the full

14:41

body training is like ideal. The only thing

14:43

I would say is when you get started,

14:45

oftentimes the YouTube videos and things like that,

14:48

they'll go really, really faster movements and you

14:50

won't be able to activate certain muscles. And

14:52

oftentimes you can injure yourself. So try to

14:54

find videos where they're taking it slow and

14:56

not pushing you through the workout super fast

14:58

because when you're new, you can

15:00

hurt yourself. And it's really interesting when I

15:03

first started working out again, after my significant

15:05

long time not moving my body in this

15:07

way, I was injuring myself a lot, a

15:09

lot, a lot, a lot. I haven't had

15:11

an injury since I really slowed things down.

15:14

I really think it's because I was just

15:16

powering through the moves and I thought if

15:18

I went quicker, it would be better. And

15:20

it's just, that's not the case. That mind

15:22

muscle connection is really, really benefited by taking

15:25

your time. And we're not lifting weights. We're

15:27

dropping weights. That's like key to remember is

15:29

like, my goal is not to get this

15:31

weight over my head and then just like

15:33

drop it willy nilly. It's really the controlled

15:35

drop is where the muscle is built. And

15:38

also when you're thinking about how to

15:40

prepare for your training and all those

15:42

things, don't discount simply walking.

15:45

Walking is a great form of

15:47

exercise. And if you were first

15:49

starting out with understanding how to

15:51

recomp your body, how to both

15:53

lose fat while gaining muscle walking

15:55

is a great way to increase

15:57

your needs, your non-exercise activity, thermo,

16:00

benefits and so yeah, don't discount

16:02

walking. We

16:07

know that we lose muscle as we

16:09

age and that this loss massively affects

16:11

our ability to function like I'm talking

16:13

basic tasks here. Muscle is

16:16

important for protecting our joints and

16:18

also keeping our metabolism revving. Basically,

16:20

you want muscle and unfortunately, a

16:22

lot of us just don't prioritize

16:24

muscle maintenance or see it as

16:26

an importance. And you

16:29

may also be cringing at the

16:31

idea of going to the gym

16:33

and being able to maintain that

16:35

muscle consistently. Yes,

16:37

active moving is super good and

16:39

there's really nothing like it when

16:41

it comes to the mood boost

16:43

of pumping iron. So when

16:46

I share about urolithin A, I

16:48

am not saying just to do

16:50

this and you can maintain your

16:53

muscle without movement. Well, like I

16:55

am saying that because urolithin

16:57

A does do that, but

17:00

I think pairing urolithin A

17:02

with exercise is likely the

17:04

best path forward. So I

17:06

started taking a product called

17:08

Mitopure to boost my performance

17:11

and improve muscular strength and

17:13

Mitopure has 500 milligrams

17:16

per serving of urolithin A, a

17:19

postbiotic shown to have major

17:21

benefits to significantly increasing muscle

17:23

strength and endurance with no

17:26

other change in lifestyle. Yes,

17:28

you heard that right. I

17:31

just said that it has

17:33

major benefits to significantly increase

17:35

muscle strength and endurance with

17:38

no other change to lifestyle.

17:41

It gives your body the energy it

17:43

needs to optimize its cellular power grid

17:45

through boosted mitochondrial health without changes

17:47

to lifestyle or diet. Now imagine what

17:50

it could do with your low carb

17:52

diet and a walking goal or lifting

17:54

goal a couple of times per week.

17:57

It took me a long time, like a

17:59

couple. of months to introduce Mitopur to

18:02

my day because it's so

18:04

strong. Every time I

18:06

took it, I almost had too

18:08

much energy, so I really had

18:10

to side rate up. Mitopur is

18:12

the first product to offer a

18:14

precise dose of Urolithin A to

18:17

upgrade mitochondrial function, increase cellular energy,

18:19

and improve muscle strength and endurance.

18:21

They've created three ways to get

18:23

your daily dose of 500 milligrams

18:27

of Urolithin A in their

18:29

product Mitopur. They've got a

18:31

delicious vanilla protein powder that combines

18:33

muscle building protein with the cellular

18:35

energy of Mitopur. Now this product

18:37

does contain whey protein, and then

18:39

they have a berry powder that

18:41

easily mixes into smoothies or just

18:43

about any drink. This is dairy

18:45

free, and finally the soft gels,

18:47

which is what I prefer because

18:49

it's just easier. This is also

18:52

dairy free. I love the starter

18:54

pack idea though. If you can

18:56

handle the dairy, the three forms

18:58

of Mitopur to play around with

19:00

which one is your favorite, top-notch.

19:02

So Timeline, the creators of Mitopur

19:04

is putting together a sweet little

19:06

offer for you, 10% off your

19:09

first order. So

19:11

if you go to timelinenutrition.com/KDP

19:13

and use the code KDP,

19:16

you'll get 10% off your

19:19

order. Again, that's timelinenutrition.com/KDP.

19:21

I recommend trying their

19:23

starter pack with all

19:25

three formats and picking

19:27

out your best format.

19:29

Again, that's timelinenutrition.com/KDP.

19:35

Okay, next question. When you talk about

19:37

maintenance calories, would that be calculated based

19:39

on someone's current weight or goal weight,

19:41

assuming that you're overweight and want to

19:43

lose weight? Okay, this is such a

19:45

common misconception. Okay, let's say I'm going

19:47

to make the math really, really easy.

19:49

Let's say you're 200 pounds and you

19:51

want to get down to 150 pounds.

19:53

If you want to maintain

19:56

your 200 pounds, you're going

19:58

to calculate the... the amount

20:00

of foods that you need on 200

20:02

pounds. So

20:05

this is meaning that you're wanting to recomp

20:07

your body at 200 pounds. So

20:10

what you could be doing in

20:12

that maintenance mode is losing fat,

20:14

okay, losing fat while also gaining

20:16

muscle. We now have to understand

20:18

that muscle weighs more than fat.

20:20

So what's usually gonna happen at

20:22

a body recomp maintenance level of

20:24

calories in a 200 pound body

20:28

is that they're going to lose fat,

20:30

gain muscle, yet stay at that around

20:33

the 200 pound mark. Now,

20:36

here's the thing. If you have been eating,

20:38

say, 1300 calories for

20:41

the last six plus months,

20:43

and say you get my personalized

20:46

macros program and the calories that

20:48

I send you are two times

20:50

more than what you currently

20:53

eat, you're not going to be able

20:55

to lose weight at the current calories

20:57

that you have. It's like

20:59

going to the grocery store with $0 on

21:02

your bank account and expecting to buy

21:04

chicken. Okay, you got $0 or

21:07

maybe the chicken is $7, you

21:09

have $5, you're not getting that chicken. You don't

21:11

have enough money to get the chicken. This

21:13

is exactly the same. If

21:15

you are wanting to lose weight, yet you

21:18

are not currently at your maintenance calories, you

21:20

are not going to lose fat. That is

21:22

just, there's not enough money in the bank

21:24

account to make that happen. There's not enough

21:27

wiggle room in your metabolism. So

21:29

oftentimes when you start taking this seriously

21:31

and you think I want to recomp

21:34

my body, meaning I want to lose

21:36

fat, I want to gain muscle, you

21:38

cannot do either of these things when

21:40

you are not eating enough. It's

21:42

just, there's not enough money in the bank

21:44

account. So step number one has to be

21:47

getting to those maintenance calories. Now, this is

21:49

such a mindset shift and I know that

21:51

I've had to do this a couple of

21:53

times in my life of just,

21:56

wait a minute, what, I'm not losing

21:58

weight at this level. to

22:00

eat more to lose weight. Like I thought

22:02

I was eating enough, but I'm clearly not.

22:04

I think the biggest issue that I see

22:06

women doing in the keto space, and I

22:10

was doing this is like

22:12

when I wasn't eating keto, I was

22:14

still eating high fat and high carb.

22:16

I see this over and over and

22:18

over and over and over. Most women

22:20

are overdoing it on fat. Like I

22:22

know, I know what you're thinking.

22:24

You're like, there's no way, but I

22:28

see this every day when I onboard a

22:30

client for macro tracking where we're meeting on

22:32

a weekly basis and I'm looking through her

22:34

logs, I'm like, she is eating way too

22:37

much fat. Either we need to drop

22:39

the fat or we need to drop

22:41

the carbs. And usually we need to

22:44

increase the protein. That's kind of the

22:46

ongoing process. And so when you're calculating

22:48

your maintenance calories, you're calculating it on

22:50

your current weight because your maintenance calories

22:52

at 50 pounds less than you are

22:55

right now is not your maintenance calories.

22:57

That's your weight loss calories. So

22:59

if you calculate your maintenance calories

23:01

on 50 pounds less than you

23:04

weigh, that's not how you maintain

23:06

your current weight. So let's

23:08

say in like the opposite of this,

23:10

you're 200 pounds, you

23:12

get your macros and your calories are bang

23:15

on what you're doing right now. Or maybe

23:17

they're even just a touch maintenance calories. Maybe

23:19

they're a touch lower than what you're eating

23:21

right now. Say your maintenance calories are 2000

23:24

calories a day and you're currently

23:26

eating 2400 calories a day.

23:28

It's like, okay, I'm totally, you are

23:31

totally, totally ready to start eating at

23:33

maintenance calories and recomp your body. Usually

23:35

we want to be eating at maintenance

23:38

calories. I know this is going to blow your

23:40

mind. We want to be

23:42

eating at maintenance calories for six months, six

23:44

months before we start cutting calories. I know, I

23:47

know, I know what you're thinking. It's like, what

23:49

do you mean? I have to wait six

23:51

months, but here's the encouragement.

23:53

If you're setting up your movement

23:55

program, right with walking and lifting

23:57

two to three times per week.

24:00

your body is starting to build muscle

24:02

while burning fat at those maintenance calories.

24:05

So yes, the scale is not going

24:07

to move, but I will tell you

24:09

that your body will be tighter. Your

24:12

muscles will be like even underneath the

24:14

fat, you'll be able to start feeling

24:16

those muscles. And that's a huge encouragement.

24:18

So I hope that answers your question.

24:21

Okay, there was one question about

24:23

the HCG diet and I had the

24:25

opportunity to chat with the lady in

24:27

the Instagram to kind of go through through

24:30

more details. So her question was the

24:32

only diet that works for me as

24:34

HCG, you could really insert any diet

24:36

that you've done that's quote unquote worked

24:38

for you. And when I

24:40

asked her like, okay, what do you

24:42

define as working for you? And she

24:44

said, working for

24:46

me as losing the weight. And I said,

24:48

okay, great. So why do you need to

24:50

keep doing HCG if it worked? She's like,

24:52

well, I gain a bath. I'm like, okay,

24:55

so then it's like, it didn't work, though.

24:57

Right. So what we're trying to do here,

24:59

and what I've really tried

25:01

to say from the very

25:03

beginning of my career in

25:05

nutrition is we need to

25:07

make sustainable changes. If you're

25:09

making lifestyle shifts that you

25:12

can't maintain, like the HCG

25:14

diet, then it's going to

25:16

come back. So what we

25:18

want to see is this

25:20

slow progression toward change that

25:22

just becomes your normal. Okay,

25:24

so HCG diet or insert

25:27

diet here, if you gained

25:29

the weight back, it didn't

25:31

work. So we need to try something else

25:33

that's probably a lot slower in our process.

25:36

And I know, even when I said you

25:38

have to wait six months on maintenance to

25:40

start cutting back calories, maybe I lost some

25:42

of you, maybe you'll never talk to me

25:45

again, if you're still listening, hey, but

25:48

we really, really need to make

25:50

sure that our body is nourished.

25:52

So when we start going through

25:54

these cutting phases, okay, phases, you're

25:56

not in a caloric deficit for

25:59

more than 12 weeks. You do

26:01

not need to be in a caloric deficit

26:03

for more than 12 weeks. We call this

26:05

diet breaks where when you get to a

26:07

certain point, you need to take a break,

26:09

take a breather, like get to maintenance, just

26:11

like chill out for a little bit where

26:13

you are before you dive back in. Okay.

26:15

And yes, the the rains have to be

26:17

rather tight. So I went

26:19

into a cut around July. I

26:22

wasn't super wanting to lose weight, but

26:24

it's kind of just like happened. And

26:27

I got down to whatever weight is

26:29

fine. And then I calculated my maintenance calories, and

26:31

I was eating that way. And then I started eating

26:33

a little bit more and gained a little bit of

26:36

weight. And then I, you know, lowered it back to

26:38

the maintenance. So once you get to that new weight,

26:40

you calculate the maintenance calories on that new weight. And

26:42

that will keep you at the weight that you are.

26:44

But if you start eating more than you're going to

26:47

gain the weight back. And so if you're

26:49

doing a diet that cannot be maintained as

26:51

a maintenance calories, or even when you're eating

26:53

maintenance calories, you start gaining weight, then there's

26:55

a problem with the program and it's not

26:57

working. Okay, next question. Aminos

26:59

and creatine, are they necessary? Okay,

27:02

so we did an awesome podcast

27:04

episode, let me see if I

27:06

can find it in the archives,

27:08

because I can't I have not

27:11

memorized episodes and things like that. So

27:13

on November 7 of 2023, episode 446, we had

27:15

Angelo from Keon come in

27:22

and talk about essential aminos.

27:24

If you have questions about

27:26

protein synthesis, your body and

27:28

protein, I highly recommend checking

27:30

out that episode next. Because

27:32

this will fully help you

27:34

understand kind of why I

27:36

personally do aminos, why I

27:39

think most individuals should do

27:41

aminos. If you've already

27:43

listened to that episode, and you're

27:45

looking to get more essential aminos

27:48

into your life, you can go

27:50

to getkeon.com/keto and save 20%. Basically

27:53

how I like to use essential aminos is how

27:55

a lot of people use protein powder, I found

27:58

it a lot easier to get it in. Because

28:00

protein powder, though I do love protein powder and

28:02

I have at least one scoop a day, I

28:04

don't like to push more than one scoop because

28:06

I like to focus on real food. And

28:09

so if you are like that too, but

28:11

you are concerned with your protein synthesis, as

28:13

you're getting older, the lady that asked this

28:15

question is 58, when we get to 30

28:18

plus, the more

28:20

we age, the harder it is for us

28:22

to use the protein from our foods to

28:24

make the things happen. And so if you

28:27

are working hard at the gym and you're

28:29

trying to develop muscle, and you're just

28:31

not seeing that progress, it could be that

28:33

you need an essential amino. I really like

28:35

the Keyon product. That's what I've been using.

28:38

And so how I use this on

28:40

an ongoing basis, right now I've played with a

28:42

bunch of different things and I'm sure it'll change.

28:44

But right now, I like

28:47

having my pre-workout meal. I'm

28:49

really digging gluten-free waffles with

28:51

fruit and egg whites. And

28:54

then when I'm on my way to the gym,

28:56

I'll start drinking my aminos and I'll drink that

28:58

through my workout until I run out. And then

29:00

I'll switch over to my just

29:02

regular water. The next part of

29:04

this question is creatine. So remember how at the

29:06

beginning we were talking about our splits and kind

29:08

of how to set up your training program. Once

29:11

you get to three days of training

29:13

and you're really pushing it, you're doing

29:15

progressive overload, you're making the list more

29:17

challenging, creatine makes a lot of sense.

29:20

Five grams a day, sometimes people will

29:22

load creatine where they start off taking

29:24

20 grams and then they move to

29:26

a maintenance amount at five grams. I

29:29

personally just started taking creatine five grams

29:31

right out the gate. I

29:33

really, really, really, really love

29:35

combining creatine with my

29:38

electrolytes. I usually will

29:40

do that after my workout.

29:42

Studies show that combining both

29:45

the electrolytes and the creatine,

29:47

super awesome. And so if

29:49

you are wanting to play

29:51

around with that, you can

29:53

go to www.drinklmnt.com to get

29:56

a free sample pack with your element order.

30:00

KDP for that one. Okay,

30:03

next question. If you have lots

30:05

of extra fat, do you need

30:07

to worry about muscle gain? Well,

30:09

yes, not necessarily worry about

30:11

muscle gain, but you definitely wanna

30:13

gain muscle. Muscle will burn fat,

30:15

muscle will increase your metabolism, muscle

30:17

will help your hormones, muscle will

30:19

help you sleep, muscle will

30:21

protect things as you get older. So when

30:24

you fall, you're not gonna break a hip.

30:26

All these ladies on Instagram with these butts

30:28

and they're just working so hard on their

30:30

glutes and building their glutes. I'm like, nobody

30:32

is gonna break hips. Like this

30:34

is really great. And

30:36

so if you have a lot of extra

30:38

fat, this is this old paradigm of like,

30:40

I wanna see the scale move at any

30:42

cost. Usually when we're seeing

30:44

the scale move at any cost, it's

30:46

muscle that we're losing. And that's only

30:49

going to deteriorate your metabolism more. So

30:51

if you have quote unquote, lots of

30:53

extra fat, focus on muscle gain. Again,

30:55

if you are eating at maintenance or

30:58

above right now, you're primed to start

31:00

cutting away calories. If you're eating under

31:02

your maintenance, then you gotta get to

31:04

maintenance and really just focus on the

31:06

muscle gain. You can,

31:09

can lose fat and gain

31:11

muscle while in maintenance. Okay,

31:13

so you don't need to make this overly

31:15

complicated. This whole like, I need to be

31:17

at a caloric deficit, plus I need to

31:19

do cardio, plus I need to XYZ and

31:22

all the things in order to lose fat.

31:24

It's just not where we're at right now

31:26

with the literature, which is so great that

31:28

as women, we can eat at maintenance, we

31:30

can have enough energy, we can sleep through

31:32

the night and we can burn fat and

31:34

gain muscle. So yes, you should care 100%,

31:36

all of us should care. So

31:39

the next question is, how do you

31:41

know what you should be eating for

31:43

your body type? I feel like I

31:45

answered that pretty well, just in the

31:47

oxidation side of things, the thyroid, the

31:49

adrenals. Yeah, I feel,

31:52

I feel pretty good about the answers that

31:54

I've provided so far. How do

31:56

you know if you're losing fat, gaining muscle

31:58

without a DEXA scan? Okay. Um, you

32:00

don't really, um, I don't

32:03

like DEXA scans. DEXA scans were not

32:05

made for how we're using them now.

32:08

I think a bod pod is far

32:10

more reliable. There are other items.

32:12

I can't remember the name of them. A

32:14

lot of gyms will own these products and

32:16

you basically stand on them. You hold the

32:18

nodes in your hand and they run a

32:20

current through your body and give you a

32:23

fat percentage. Those are the same things

32:25

that you get on your scale at home. My

32:27

scale at home says that I'm 29.8% body fat.

32:31

A bod pod, multiple different bod pods will say

32:33

that I'm 19, 19.5. So

32:37

they're way off. Now the

32:39

DEXA scan is awesome for bone

32:41

density, but they're not, it wasn't

32:43

meant for muscle and body recomp

32:45

and also they're quite expensive. You're

32:47

using radiation. So how about just

32:49

go for a bod pod? A

32:51

lot of the places now will,

32:53

um, have bod pods that are

32:55

like in trucks. I go to

32:57

a bod pod gentleman that comes

33:00

to the city every three to six months

33:02

and you can just schedule a bod pod

33:04

right in his truck. It takes five minutes.

33:06

You get your scan and you're good to

33:08

go. So I would prefer using that and

33:10

maybe just setting up every three to six

33:12

months checking on things. Now, of course you

33:15

can use pictures and inches, like tracking your

33:17

inches and seeing where you're at with that.

33:19

Also to that progressive overload. If you

33:22

are going into the gym every couple

33:24

of weeks and able to either extend

33:26

your lifting period where your eccentric movement

33:29

goes from one second to three seconds,

33:32

you're gaining muscle. If you are

33:34

able to progress, like your shoulder

33:36

presses, maybe you started off at 10 pounds

33:38

and now you're at 30, like you're gaining

33:40

muscle. And so you can use those kinds

33:42

of cues. Also you can use

33:44

inches. Oftentimes that can be hard when you're

33:47

in maintenance or even when you're in a

33:49

surplus, like if you're doing a strict,

33:51

like muscle gain program where you're

33:53

in a bulk, it's going to

33:55

be harder to see whether or

33:57

not you are actually gaining muscle.

34:00

But the big thing is, if you're

34:02

moving your body and you're doing

34:04

the progressive overload, you're challenging yourself and

34:06

you're eating enough, you are gaining

34:08

muscle. Now, of course, there are pieces like if

34:10

you're not sleeping, if you're not drinking water, you

34:13

can lose a significant amount

34:15

of muscle through cortisol issues. And

34:18

that really leads us to

34:20

our next question, which was

34:22

about cortisol. What's prioritized first,

34:24

diet, exercise, sleep, or lowering

34:26

cortisol? Okay, so let's

34:28

assume that your diet, your

34:31

exercise, your sleep, your cortisol is

34:33

totally a mess. I would focus

34:35

on sleep, but by focusing on

34:37

sleep, you're probably going to need

34:39

to focus on diet and exercise.

34:41

But if your sleep is haywire

34:44

and your cortisol is super high,

34:46

my suggestion for you would be

34:48

to eat a whole food diet,

34:51

cut out the garbage. If you're

34:53

drinking alcohol, stop. I don't mean

34:55

cut back. I mean, like, actually

34:57

stop drinking alcohol. It affects your

34:59

sleep substantially. It also affects your

35:01

ability to lose weight, aka fat and

35:03

build muscle and also regulate your cortisol.

35:06

It's not good stuff. An

35:08

exercise for you could be walking

35:10

outside in the sunshine, snow time,

35:12

whatever you need to do. If

35:14

you are super high in cortisol

35:16

supplements like ashwagandha, 5-HTP, L-C-N-E, a

35:20

cordyceps, rhodiola, maca can be helpful.

35:22

The concern with maca is it

35:24

can also increase your testosterone. So

35:27

you need to be careful of

35:29

that supplements like holy basil that

35:31

can lower your high cortisol can

35:33

also affect the thyroid. Speaking from

35:35

personal experience, I was experiencing some

35:38

excess cortisol symptoms and I

35:40

was like, yeah, I'm going to try holy basil.

35:42

I'm sure my thyroid will be fine. Yeah, it

35:44

wasn't fine. So just be cautious

35:46

with that. And so you can use supplementation,

35:48

but I would say like, if

35:50

your cortisol is super high, that's not

35:52

the time to like, do a super

35:54

strict program. And if you are doing

35:57

a super strict program and your cortisol

35:59

starts to be high. This

36:01

is what happened to me probably

36:03

about six months ago now. My

36:05

cortisol continued to increase. I was

36:07

having a substantial amount of like

36:09

elevated cortisol symptoms. For me, it

36:12

kind of shows up as feeling

36:14

like super wired most times. Oftentimes

36:16

this can also show up as

36:18

like anxiety, depression, bloating, PMS, a

36:20

lot of PMS, hypothyroid

36:22

symptoms. When you're getting

36:24

like gassiness and difficult focusing, that can be

36:27

a sign that you just have too much

36:29

cortisol. I was working out substantially.

36:31

I tested my adrenals with a Dutch

36:34

urine test. Yep, sure enough, high cortisol.

36:36

I lowered all of my weights and

36:38

all of my exercises. I dropped down

36:41

to four days workouts per week and

36:43

worked to address some of the infections

36:45

that were causing some of the issues.

36:47

I picked up a little bit of

36:50

H. pylori along the way and so

36:52

killed that off and then increased my

36:54

workouts again. Sometimes those

36:56

things happen. Your life is not

36:58

in a vacuum. These things are going to happen. You're going

37:00

to have to make shifts. I would say that if

37:03

your sleep is terrible and your

37:05

adrenals are pumping out all the

37:07

cortisol, now's not the time to

37:09

then also bring in a substantial

37:11

amount of exercise. So movement like

37:13

walking and really focusing on a

37:15

whole foods diet, cutting out that

37:17

alcohol, prioritizing your sleep is going

37:19

to be super helpful. Okay, next question.

37:21

How do you calculate the macros right for your

37:24

own body? So we talked about this a little

37:26

bit. If the description that I'm about

37:28

to share with you doesn't help and you're like,

37:30

I still don't understand what to do and how

37:32

to make all these pieces work. Again,

37:34

you can go to healthfulpursuit.com/macro,

37:37

grab that program for yourself.

37:39

It's under $100. And on

37:41

March 10, I'm going to send you your outline, along

37:44

with a whole bunch of other resources I'm

37:46

working on currently to kind of bring all

37:49

this together based on all of your guys's

37:51

questions and where you feel like you need

37:53

support. So there are many macro calculators online,

37:55

find one, put in your information and decide

37:57

whether you're going to eat it. if

38:00

you're gonna eat at a lowered intake or if

38:02

you're gonna do more of a bulk and like

38:05

really focus on muscle gain. That's really all you

38:07

got to do and determine kind of what your

38:09

movement is going to be, plug it in and

38:11

get to work. Okay,

38:14

next question. What supplements are necessary in

38:16

building muscle and recovery? So we talked

38:18

about this a little bit with the

38:20

creatine and aminos. So again,

38:22

aminos help with protein synthesis, absolutely

38:24

essential and the creatine helps with

38:26

the short burst like movement. So

38:28

I can really tell when I skip

38:31

my creatine for a little while because I

38:33

can't push out as many reps as I

38:35

could when I'm on the creatine.

38:37

This happened to me yesterday. I had an upper

38:39

body day. I skipped creatine for three days and

38:42

I swear to you I would get to like

38:44

the sixth rep of an eighth rep set and

38:46

I could tell I just didn't

38:48

have the juice in the tank to get

38:50

those muscles to fire as much. And

38:53

so those two things and a good

38:55

protein powder, it's gonna help you with

38:57

muscle building. It's gonna

38:59

help with recovery. That's kind of all

39:01

you need. I personally also do

39:04

collagen. I really really love

39:06

the collagen. I kind of started it

39:08

to help my gut and then my hair started

39:10

growing really fast and I also noticed I wasn't

39:12

injuring myself as much and I was like hey

39:15

wasn't dealing with as much inflammation and those things.

39:17

I'll also include a link in the show notes

39:19

that you can check that out for the collagen

39:22

that I use. Today's

39:27

podcast is sponsored by Nutrisense.

39:30

What your blood sugar is doing

39:33

can significantly impact how your body

39:35

feels and functions moment to moment.

39:37

Nutrisense lets you analyze in real

39:40

time how your glucose levels respond

39:42

to food, exercise, stress, sleep.

39:45

So let me tell you a little bit

39:47

about how it works. If you're not familiar

39:49

with the continuous glucose monitor technology, basically it's

39:51

a small device that you wear on the

39:53

back of your arm. I swear it doesn't

39:55

hurt to insert it. I promise you it

39:57

does not hurt and it allows you to

39:59

track. your glucose level in real

40:01

time. Application is super easy.

40:04

I promise it's painless and each

40:06

device lasts 14 days. Then

40:08

you use the Nutrisense app to help

40:11

you interpret the data. So if you

40:13

wear a CGM alone, all you're going

40:15

to get is a number, but it's

40:17

going to be hard to interpret that

40:20

number based on food and adjustments and

40:22

movement and the Nutrisense app does all

40:24

of this for you. So if you're

40:27

unsure what the app is showing you,

40:29

though it is super straightforward, each subscription

40:31

plan comes complete with one month of

40:34

free nutritionist support. So your nutritionist will

40:36

actually help you to interpret the data

40:38

and provide suggestions based on your goals.

40:40

Now seeing this data in real time

40:43

makes it super easy to identify what

40:45

you're doing and where you need room

40:47

for improvement. So if you're feeling a

40:49

little bit off, where's your glucose level

40:51

at? If it's super tanked or really

40:54

high, you can adjust your activities in

40:56

the moment based on what you're seeing.

40:58

If you wake up in the middle

41:00

of the night, was your glucose to

41:02

blame? If you totally had the best

41:05

workout of your life, where

41:07

was your glucose at? Perhaps you feel really,

41:10

really well for this workout and you need to

41:12

repeat it by tracking and learning

41:14

from and then acting on the

41:16

data from your Nutrisense app. You

41:18

can expect to lose weight, provide

41:20

stable energy throughout the day, better

41:23

sleep, understanding which foods are good

41:25

for you, control cravings, and my

41:28

personal favorite, make lasting change. I've

41:30

been using continuous glucose monitors now

41:32

for about three years. I'm

41:35

in love. I use them every couple

41:37

of months to just help me kind

41:39

of mitigate some adjustments I've made with

41:41

my diet and movement and really tone

41:43

things in a little bit.

41:45

And then I'm off to

41:47

the races again. So you

41:49

can visit nutrisense.io/KDP and use

41:51

my code KDP for $30

41:53

off plus one

41:56

month of free nutritionist support. Be sure to let

41:58

them know that you're listening. of the

42:00

Keto Diet podcast when they ask you

42:03

how you heard about Nutrisense. Again, that's

42:06

nutrisense.io-kdp with the

42:09

code KDP. Okay,

42:11

next question. Do you remain in a caloric deficit

42:14

with the calories you've cut down to or do

42:16

you increase calories? So we touched on this a

42:18

little bit, but let's go through it a little

42:20

bit more. So let's say at this 200

42:23

pound lady, right, she wants to get

42:26

down to 150 pounds. When she starts

42:28

tracking her macros, she finds out that

42:30

she's eating 1200 calories a day. Her

42:32

maintenance calories are 2000. What's

42:35

she going to do? Well, she's going to

42:37

start increasing her calories until she gets to

42:39

the 2000. She's going to stay there for

42:41

six months. I'm not

42:43

even kidding you like six months. Yes,

42:45

in the grand scheme of things, it's

42:47

not huge. Focus on your movements. Now's

42:49

the time that you're going to lift

42:51

heavy, push heavy. You're going to notice

42:53

you're so strong. Suck up those moments

42:55

because it's so sweet. Once

42:57

she's been eating at that maintenance calories, this

43:00

is just an example, 2000 calories.

43:02

Okay, now she's like, okay, I've been doing

43:04

this six months feeling really strong, going to

43:06

start cutting. So she starts cutting down.

43:09

Usually the key amount of calories for most

43:11

individuals is 300 calories in a cut.

43:14

So she works down to the 300 calories

43:16

in her cut. Now she's eating 1700 calories

43:19

per day. She's losing weight. Maybe she gets

43:22

to 175 and she needs to take a

43:24

diet break. She's going to calculate her maintenance

43:26

calories at 175 pounds. She's going to get

43:28

up to the amount, chill

43:30

out for a little bit and be like,

43:32

okay, let's go back in. Now she's going

43:34

to calculate her reduction at her current weight,

43:37

which is 175 maybe 178 because you know,

43:41

she overindulged a little bit on her maintenance. And

43:43

then she's going to cut down to another 300

43:45

calories probably. So now maybe

43:47

she's eating around like 1500,

43:50

maybe 1450

43:53

for a little while to get down to the 150

43:56

pounds. Once she's at that, she's going to

43:59

calculate her maintenance. at her new 150 pound

44:01

weight and stay there. Now

44:04

the body's gonna fluctuate a little bit up

44:06

and down. I would say when you start

44:08

to see the scale move up more than

44:10

five pounds consistently, it's time to like recalculate

44:13

your maintenance calories, maybe do a mini cut

44:15

and get back to that if you really

44:17

wanna keep it like close. But

44:19

oftentimes as you start to do this more, you're like,

44:22

okay, I wanna eat in surplus and I wanna build

44:24

more muscle. Okay, I just built a significant amount of

44:26

muscle. Now I wanna cut and you can kind of

44:28

play around back and forth with this. But

44:30

if that's so overwhelming, you literally just eat at

44:33

maintenance and watch your body change over time. Okay,

44:35

so do you remain in a caloric deficit with

44:37

the calories you cut down to? No,

44:40

no you do not. You

44:42

go back to your maintenance at the current

44:44

weight that you weigh. Okay, best foods to

44:46

support your body in a body recomp. I'm

44:48

gonna explain the foods that I eat because

44:50

I feel pretty darn good about where I'm

44:53

at with this. Okay, eggs

44:55

and egg whites. You will not

44:57

get enough protein from frying up

45:00

for eggs and they'll just be too

45:02

much fat if you're going more of

45:04

a, I'm not gonna say lower fat

45:06

to a ketogenic diet, but it's still

45:09

a significant amount of fat compared to

45:11

low fat, okay? So if you're doing

45:13

more of a moderate carb approach, lower

45:15

fat approach, I didn't say low fat,

45:18

okay? Not low fat. Then

45:20

you're gonna wanna bring in a little bit more protein

45:22

in the form of egg whites. Now if you're doing

45:24

the keto approach, you're gonna pound all the fat and

45:26

you're gonna do the fat. Like I said

45:28

at the beginning though, a lot of

45:31

women overdo the fat. So please let's

45:33

not overdo the fat, okay? Eggs, greens,

45:36

any sort of vegetable fruit is on

45:38

board. Let's do that. Beans, I love

45:40

white rice sometimes. Sometimes if I'm feeling

45:43

a little crazy, I'll do like a

45:45

gluten-free bread that's very rare. Did

45:48

I say beans? I love beans. Did I say

45:50

beans? Super love beans. Those

45:52

are kind of the carbohydrates. Let's

45:55

go back to proteins. So

45:57

we talked about eggs, chicken. I like

45:59

chicken. I like oh, I

46:01

love chicken tenders those tendies. Oh, they

46:03

are so good Chicken thighs

46:06

and that will be your fat source

46:08

for that meal then pork tenderloin super

46:10

love the pork steaks. They're great Lean

46:13

ground beef. Oh, I love

46:15

filet mignon That is like my little

46:17

treat salmon cod canned

46:20

tuna if it's mercury tested My

46:23

fats are usually almonds avocado

46:25

the egg the egg yolk

46:28

It's kind of my not thinking of anything. Like

46:30

I said the waffles that I make before

46:32

I go to the gym They're just like

46:34

rice flour when I put a little maple

46:37

syrup on it So you can hear the

46:39

carb theme, right? So currently where I'm at

46:41

in maintenance my maintenance carbs are 200 grams

46:44

And that's kind of where I've been for the last couple of

46:46

months And I'm really happy with that with my movement if

46:49

you're doing more of a keto approach Then your emphasis

46:51

is going to be on the fat And

46:54

so your carbs list will

46:56

probably include ideally some beans

46:58

because they're super helpful for your gut More

47:00

lower carb fruits like bananas probably won't

47:03

play a role But apples will berries

47:05

will and then your emphasis will be

47:07

on the fats like almonds and cashews

47:09

and MCT oil Your protein

47:12

powder is probably going to have some fats

47:14

in it or you're gonna add MCT oil

47:16

So you can see that it's on a

47:18

teeter-totter If you're looking at

47:20

carbs being the essential part of your diet

47:23

Then the carbs are going to be elevated and

47:25

the fats are going to be lowered now. They're

47:27

not going to be non-existent Okay on

47:29

my maintenance I I'm doing

47:31

about for myself personally 60

47:34

to 70 grams of fat per day and that

47:37

works really really well for me That is by

47:39

no means a low-fat diet Whereas if you're doing

47:41

more of a keto approach to this Then

47:44

it's really going to be inverse where your fats are

47:46

probably going to be anywhere between 100 to 150 And

47:49

your carbs are going to be anywhere between 200 to 80

47:51

depending on where you're at Okay,

47:53

so those are kind of the foods

47:56

that I eat a lot of a

47:58

lot of it is thinking of

48:00

color on my plate. And so the way

48:02

that I structured things now that I'm taking

48:04

a little break from tracking is that I

48:06

want a protein source the size of my

48:09

palm, I want two different types of vegetables,

48:11

and I want them to be different colors.

48:13

And if I'm doing a carb source, I'm

48:15

going to have two carb sources. Usually they're

48:17

each about the half or a

48:19

third of the size of my palm for

48:22

each serving. And within those

48:24

carb sources, I want to make sure

48:26

that there's a ton of different colors.

48:28

So like for snack yesterday, I had

48:30

pomegranate seeds and sweet potato, okay,

48:33

so different colors. The other

48:35

day, it was red cabbage with parsley. And

48:37

what did I have with that? I think

48:39

I had a red potato. And so the

48:41

color is super, super essential. I think it's

48:43

really easy when you get into the body

48:46

recomp space. And I've

48:48

definitely struggled through this too, is like,

48:50

I'm just going to make, you know,

48:52

protein stuff and add powders and things.

48:54

And yeah, I do allow myself one

48:56

meal a day where it's just like

48:58

protein powder and whatever. And I don't

49:00

know if it's overly quote unquote nutritious,

49:03

but I cannot have every meal be

49:05

super colorful and have a lot of

49:07

time spent on it. It's just not

49:09

realistic for me. Okay, next

49:11

question. How do you overcome insulin

49:13

resistance when doing macros? So a

49:15

big, big, big, big, big, big reason

49:17

why I love the ketogenic

49:20

diet. And I love, love, love, love, love it so

49:22

much. And I'm so thankful for it in my life is

49:25

because it really, really helped me with our

49:27

my glucose control. And I am blown away

49:29

that I can sit here and say, Oh,

49:31

yeah, totally. I maintain my weight at 200

49:34

grams of carbs, and there's no problem. And I

49:36

feel great. It's just mind blowing. So I think

49:38

a big piece here is wearing

49:40

a CGN, if you can swing it. Right

49:43

now, actually, I'm sharing Nutrisense

49:45

in this podcast episode. And so

49:47

if you haven't already looked at

49:49

Nutrisense or any of the CGN

49:51

products, I encourage you to do so, especially

49:54

if you're dealing with any glucose regulation,

49:56

it has been absolutely

49:58

essential for me in my

50:00

journey and healing my body and understanding

50:02

kind of what my trigger points are

50:05

when it comes to carbohydrates and glucose

50:07

regulation. So nutrisense.io/KDP is

50:09

the URL you need.

50:11

And the promo code

50:13

is KDP. And there'll

50:16

also be a little ad snippet on today's

50:18

episode for that. And then it's

50:20

really about combining your foods properly. So

50:22

fiber is absolutely essential in every meal.

50:24

I have a personal fiber goal of

50:26

40 grams per day, and that

50:29

just really, really helps with the glucose

50:31

and also bowel movements, which is essential. And

50:33

also to understanding that if you're coming from a

50:35

place of insulin resistance, you're probably not going to

50:38

be able to do training on a

50:40

higher carb approach. It's just not where you're

50:42

at right now. I know that it wasn't

50:44

for me for many years. And so using

50:46

the ketogenic diet or even a lower ish

50:48

carb diet where you're keeping your carbs like under a

50:50

hundred grams, but not as low as like 20 could

50:53

be a really, really good option

50:55

for you. And Hey, moving your

50:58

body, gaining that muscle. Great for

51:00

your insulin resistance. Okay. Next question.

51:02

Macros for fat loss while also

51:04

working on improving thyroid and metabolic

51:06

function, 100% without

51:09

a doubt maintenance calories. Yeah. What

51:11

macros you choose are very dependent on your

51:13

body and kind of what your movement is

51:16

going to be like. But I would say

51:18

without a doubt, maintenance calories, when you're working

51:20

on metabolic function, when you're working on sleep

51:22

function, when you're addressing your adrenals now is

51:25

not the time to be like cutting your

51:28

calories. Super low. Now, because

51:30

your goal is fat loss

51:32

while also working on improving

51:34

thyroid metabolic function. If you

51:36

find that when you kind

51:38

of start tracking your meals, you're like,

51:40

wow, I'm actually eating at maintenance now.

51:42

Then you could probably drop it down

51:44

a tiny bit and lose like half

51:46

a pound a week, and that is

51:48

very maintainable, like very, very easy to

51:50

do. And it's not super crazy. Okay.

51:52

And overwhelming for your body, especially for

51:54

that thyroid as you start to shift.

51:56

Now, usually because we talked about this

51:58

at the beginning. Slow oxidizers

52:01

need fast fuel. Carbohydrates are

52:03

fast fuel. So if you

52:06

are a slow oxidizer, meaning you have an

52:09

impaired thyroid, you have slow thyroid activity, slow

52:11

adrenal activity, you're probably going to do better

52:13

off on carbs than you will a substantial

52:15

amount of fat because fat is a slow

52:18

fuel and that will not help you. How

52:20

much you decide on that is not

52:22

either or. You

52:25

may not be in a deep state of ketosis,

52:27

but you can still be on a lower carb

52:29

diet where you're not pushing as high as

52:31

I am currently with your carbohydrates. Maybe

52:33

you're at like a hundred instead of

52:36

50, okay? Okay, next question.

52:38

Do you keep your regular macros on

52:40

non-training days or go by different ones?

52:42

Oh, this is so good. I love

52:44

this question, love, love, love this question.

52:46

Because if you're thinking of every day

52:48

as being a silo within itself of

52:51

like, today I'm working out, therefore I

52:53

need more fuel, but tomorrow I'm not,

52:55

so I don't, it can

52:57

be such a disordered way of looking at

52:59

things. Also, your day off is

53:01

in preparation for your next day,

53:03

like your rest day, you're preparing

53:06

for your next day movement. So

53:09

I personally don't recommend that your macros be

53:11

different on different days. Now, sometimes when you're

53:13

cutting your macros and you're in a cutting

53:15

phase, it can be helpful to like have

53:17

one day where you're eating less and one

53:19

day where you're eating a little bit more

53:21

just so like you don't go mentally crazy.

53:24

So that definitely helps. But I would say,

53:26

no, please don't, just keep them the same.

53:28

You shouldn't be thinking of, well, I

53:31

didn't earn my food today because I didn't move

53:33

therefore I'm gonna eat less. That is like

53:35

a slippery slope, my friend. Okay,

53:37

next question. Should you truly recomp

53:39

or should you focus completely on

53:42

fat loss or muscle gain? I feel like I've

53:44

answered this pretty well, but I wanna answer it

53:46

kind of in a different way or maybe because

53:49

this question was asked, you'll be like, oh, that

53:51

makes so much sense. So can

53:53

you truly recomp? Yes, yes, you

53:55

can truly recomp for sure. Or

53:57

should you focus on complete fat

53:59

loss? or complete muscle gain.

54:01

You can do all of the above. If you

54:03

are a 300 pound woman

54:05

who's been eating at maintenance calories for

54:07

10 years, you're ready to do

54:09

a fat loss program and you're going to

54:12

lose fat fairly quickly. If you're a 300

54:14

pound woman and you've been eating 1200 calories, there's

54:17

nowhere, again, the bank account is empty. You've

54:19

got to get up to maintenance calories because

54:22

you're not going to lose fat. There's nowhere

54:24

for you to go. Your body is just

54:26

like trying to put together all the things

54:28

based on the very little pieces that you

54:30

give it on a daily basis. So yes,

54:33

you can truly recomp. You don't need

54:35

to just focus on fat loss or

54:37

muscle gain. It is fun to do

54:40

both, but you really need to park it in

54:42

maintenance for like six months before you do a

54:44

fat loss program or a cut program. And

54:46

even when you're doing the cut program, I

54:48

wouldn't do it more than 12 weeks.

54:51

I made the mistake of like starting a

54:53

cut in July and not ending it into

54:56

November, December. And it was so stupid.

54:58

And I should have just sat down.

55:00

This is the thing about coaches. We

55:02

coach other people and then we just

55:04

don't think about ourselves. And then I

55:07

was really, really struggling. I'm like,

55:09

why am I really struggling? Oh, yeah, yes.

55:11

Because I've been on a cut for like

55:13

way too long. Three months is more than

55:15

enough before you get into maintenance, take it

55:17

easy. And maybe even at then you're like,

55:19

wow, I gained a lot of muscle at

55:21

maintenance. I kind of want to see what it would

55:23

look like if I went into like a bulk and

55:26

I ate more food and then cut in a year

55:28

from now. Okay, so you can play around with that,

55:30

but you can truly recomp at

55:32

maintenance. Yes, you can. Okay, next question.

55:35

Finding a little hunger is uncomfortable. Any

55:37

tips for dealing with hunger? Yeah, I

55:39

know. It's mentally uncomfortable for me too.

55:41

I think the big, big piece is

55:44

like, if you've been in a cut

55:46

for more than six

55:48

to 12 weeks, it's too long and you need

55:50

to go to maintenance because it's starting to get

55:52

to you mentally. That's like the first piece. I

55:55

really like filler foods when I'm doing

55:57

cuts. And so like, for example, instead

56:00

of eating half a cup of white rice.

56:02

I know I need the carbohydrates, it's my

56:04

day of training or whatever, but I really

56:07

want the volume, like I want to feel

56:09

the fullness. I'll mix that with like a

56:11

full cup of cauliflower rice and so there's

56:13

that volume there so you get

56:15

more full. I find for myself though

56:17

I require volume. A lot of people

56:20

that require volume also deal with digestive

56:22

issues if we push the volume too

56:24

much and so yes volume can be

56:26

super super helpful but if you're pushing

56:28

it too much you can deal with

56:30

more digestive issues and that's never fun. Oftentimes

56:33

hunger is going to come in the evening

56:35

okay so a couple ways around this is

56:37

move your evening meal later so you don't

56:39

deal with it or when you know

56:41

you're going to be hungry my time is like 7 30. I

56:45

will go for a walk, I will plan an

56:47

activity with friends, I will go do literally anything

56:49

to keep my mind off of it. Another

56:52

really helpful one when you're training and really

56:54

really pushing is L-glutamine. I know I didn't

56:56

cover that in the supplements because I kind

56:58

of forgot because it's not something that I

57:01

usually recommend all the time but sometimes I'll

57:03

add L-glutamine to some peppermint tea and drink

57:05

that. Other times I'll save some of my

57:07

like carbs for the evening and I'll have

57:10

like a bowl of popcorn that can be

57:12

really helpful and sometimes when I'm

57:14

super hungry and I'm feeling like super off

57:16

it's because I didn't eat enough fat that

57:18

day and then I really like the eating

57:20

evolved keto white chocolate because it

57:22

doesn't have any of the caffeine in it

57:24

and they'll have some of that right before

57:26

bed to help me sleep so there's that.

57:28

Okay let's see anything

57:31

I need to lose 50 pounds but I

57:33

hear so much clatter and one says to

57:36

do that and one says to do this.

57:38

I hope that what I've shared today has

57:40

been helpful in kind of clearing things up.

57:42

There was an episode actually it's coming out

57:45

February 6th where we talk about how to

57:47

know what's right for you that's going to

57:49

come out February 6th episode 4 59. I

57:51

would encourage you to

57:53

listen to that when it comes out because we talk a lot

57:56

about how to know with all that clatter

57:58

like what you should actually do. be

58:00

doing. Okay, next question is,

58:02

I know what I need for protein, how

58:04

do I calculate carbs and fat? Again, that

58:06

teeter-totter. So it doesn't really matter what you're

58:08

doing for carbs and fat, other than if

58:10

you're a slow oxidizer, fast oxidizer, and you

58:12

just need different fuels. So just think of

58:14

them like, if I'm doing a ton of

58:16

carbs, say I'm not going to do a

58:19

ton of fat, if I'm doing a ton

58:21

of fat, I'm not going to do a

58:23

ton of carbs. And so if you know

58:25

that your protein needs to make up 600

58:27

calories of your day, and you know that

58:29

you need to eat 2000 calories, you have

58:31

1400 calories to play around with

58:33

whether it be carbs or fat. And that's kind of

58:35

like the best way to look at this. So

58:37

yeah, there we have it. Oh my goodness,

58:40

we made through it, all the things, all

58:42

of these, all these questions about food. I'm

58:44

like, I can't wait to

58:46

have some steak. So I'm gonna go

58:48

make my steak for the day. Makes

58:51

it sound like I have steak every day. I

58:53

don't actually have steak every day, but it's definitely

58:55

a highlight. And I defrosted some yesterday, so I'm

58:58

really excited to dive in. I hope that you

59:00

got more than something out of today's episode. If

59:02

you want me to do another one like this,

59:04

head on over to Instagram, follow me at Leanne

59:06

Vogel, and just let me know that

59:09

you liked today's episode. And if you have more

59:11

questions, just DM me and send them over. I'll

59:13

start collecting them. And we'll just continue to do

59:15

these things, even if it has nothing to do

59:17

with today's topic. I really like hearing from you

59:19

guys. I'm most active on Instagram. And so go

59:21

ahead and follow me on there if you have

59:23

it. And if you're

59:25

wanting that personalized macro program,

59:27

go to healthfulpursuit.com/macro, grab that,

59:29

fill in your details. And

59:32

I will be in touch

59:34

on February 10th with your

59:36

outline, which will go through either

59:38

a keto approach, if you tell me you want more

59:40

of a keto approach, A non-keto

59:42

approach, if you tell me that you

59:44

want that. And Then macros for fat

59:46

loss, muscle gain. Okay, so a cut

59:49

means fat loss, a bulk means muscle

59:51

gain, or a recomp, which is at

59:53

maintenance, which we described all these levels

59:55

in today's episode. So Those macros will

59:57

be in there and a bunch of.

1:00:00

That's been told in order for you to

1:00:02

figure out where you need to be, how

1:00:04

you need to do it. So I will

1:00:06

be in touch with you on February tenth

1:00:08

with that. Okay, this has been fine. Let's

1:00:10

do it again sometime soon. I'll see you

1:00:12

back here for another episode of the Keto

1:00:14

Diet podcast. By. Thanks

1:00:20

for listening! Join us next Tuesday

1:00:23

for another episode of the Keto

1:00:25

Diet Podcast. Looking for more resources

1:00:27

though to health whole for steve.com

1:00:29

for tito meal plans, weight loss

1:00:31

program, low carb recipes and oodles

1:00:33

of free resources to get you

1:00:35

going to keep I a podcast

1:00:37

including so know some links provides

1:00:39

information and respect a healthy living

1:00:42

recipes, nutrition and diet and is

1:00:44

intended for informational purposes only. The

1:00:46

information provided is not a substitute

1:00:48

for medical advice, diagnosis or treatment.

1:00:50

Nor is it to be construed

1:00:52

as such. We cannot guarantee that

1:00:54

the information provided on the Keto Diet

1:00:57

Podcast reflects the most up to

1:00:59

date medical research Information is provided

1:01:01

without any representation or warranties of any

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