1 00:00:00,160 --> 00:00:03,840 One of the most important and critical phases of any fat loss 2 00:00:03,840 --> 00:00:07,120 diet, yet also one of the most underrated and underappreciated 3 00:00:07,120 --> 00:00:09,280 phases of any fat loss diet is the primer phase. 4 00:00:09,320 --> 00:00:11,480 This is the diet before the diet. 5 00:00:11,520 --> 00:00:14,720 What I mean by that is what you are doing to prepare your body 6 00:00:14,720 --> 00:00:16,360 and your mind for the diet itself. 7 00:00:16,440 --> 00:00:18,760 And in this episode of the podcast, I'm going to teach you 8 00:00:18,920 --> 00:00:22,160 all about this phase, which again we call the primer phase. 9 00:00:22,240 --> 00:00:26,120 This episode will also be Part 1 of a three-part series covering 10 00:00:26,280 --> 00:00:29,440 all three phases of fat loss that we take our clients through 11 00:00:29,440 --> 00:00:31,960 at Taylor Coaching Method. Phase one being the Primer 12 00:00:31,960 --> 00:00:35,560 phase, which is before the fat loss phase starts and as 13 00:00:35,560 --> 00:00:39,200 designed to optimally prepare you for the fat loss phase 14 00:00:39,200 --> 00:00:41,240 coming up next. We do this so that your body 15 00:00:41,240 --> 00:00:44,160 adapts the way we want it to rather than being stubborn to 16 00:00:44,160 --> 00:00:46,160 the changes we are attempting to make and see. 17 00:00:46,160 --> 00:00:49,200 Phase 2 will be Part 2 of this series and that will cover the 18 00:00:49,200 --> 00:00:51,720 progressive phase, which is where we attack the fat loss 19 00:00:51,720 --> 00:00:53,440 goal itself. And then phase three will be 20 00:00:53,440 --> 00:00:56,440 Part 3 of this series, which is the Prosper phase. 21 00:00:56,440 --> 00:00:59,160 This is where we reverse diet and transition out of the diet 22 00:00:59,160 --> 00:01:01,720 into normal life. If once again avoiding weight 23 00:01:01,720 --> 00:01:03,680 regain. If you've ever felt like your 24 00:01:03,680 --> 00:01:06,920 body doesn't cooperate with you when you attempt to lose weight 25 00:01:06,920 --> 00:01:10,040 or that you've never successfully kept the weight off 26 00:01:10,040 --> 00:01:12,680 after you've lost it, this podcast series is going to help 27 00:01:12,680 --> 00:01:15,280 you tremendously. So TuneIn and get ready to 28 00:01:15,280 --> 00:01:20,760 change the way you do things. The greatest things in life all 29 00:01:20,760 --> 00:01:23,000 start with a challenge. The greatest things in life. 30 00:01:23,000 --> 00:01:25,720 You must accept that everything is hard before it gets easy. 31 00:01:26,720 --> 00:01:29,520 Every, every, every, everything you want in life begins with a 32 00:01:29,520 --> 00:01:32,760 hard path, begins with a first initial phase where we are 33 00:01:32,920 --> 00:01:35,000 preparing for the fat loss diet to come. 34 00:01:35,200 --> 00:01:36,400 There's a few things we're going to cover. 35 00:01:36,760 --> 00:01:40,400 We're going to be trying to accomplish stability of our 36 00:01:40,400 --> 00:01:41,720 hormones. So we're trying to really 37 00:01:41,720 --> 00:01:44,920 optimize our hormonal system, removing any imbalances or 38 00:01:44,920 --> 00:01:47,280 dysfunctions. And we are trying to really get 39 00:01:47,280 --> 00:01:50,040 a good solid baseline for our metabolism, meaning we're not 40 00:01:50,040 --> 00:01:53,840 going to heal our metabolism or reverse diet in a way that's 41 00:01:53,840 --> 00:01:56,040 going to reverse all hormonal adaptations. 42 00:01:56,040 --> 00:02:01,240 But if somebody isn't properly eating and moving and 43 00:02:01,240 --> 00:02:04,560 recovering, they could have some dysfunction here and they might 44 00:02:04,560 --> 00:02:07,320 not have a completely healthy or balanced hormone system or 45 00:02:07,320 --> 00:02:08,960 metabolism. We just want to make sure that 46 00:02:08,960 --> 00:02:11,240 we create a good baseline and we create a good healthy baseline 47 00:02:11,600 --> 00:02:12,760 to begin from. It's kind of like our 48 00:02:12,760 --> 00:02:14,760 foundation, right? And everything we do really 49 00:02:14,880 --> 00:02:17,560 establishes that foundation. Much like when you're building a 50 00:02:17,560 --> 00:02:20,800 house, if you want to build a house that lasts a long time and 51 00:02:20,800 --> 00:02:24,000 has a stable structure, you have to have a solid foundation 52 00:02:24,000 --> 00:02:25,440 because that's what the house is built on. 53 00:02:25,640 --> 00:02:29,120 Well, we don't need to get into the fancy nutrition protocols 54 00:02:29,120 --> 00:02:32,320 and really dive into the aggressive fat loss phases until 55 00:02:32,480 --> 00:02:35,320 we establish that foundation, and that's what we're doing 56 00:02:35,320 --> 00:02:37,480 here. So the first aspect is stabilize 57 00:02:37,480 --> 00:02:40,240 hormones and metabolism. Then we're going to really try 58 00:02:40,240 --> 00:02:42,680 to manage stress and optimize recovery. 59 00:02:42,920 --> 00:02:46,280 We're then going to really focus on developing consistency and 60 00:02:46,280 --> 00:02:47,960 increasing the adherence of the client. 61 00:02:48,320 --> 00:02:50,520 After that, we are going to try to create some kind of 62 00:02:50,520 --> 00:02:54,000 standardization within the diet so that we have an easier time 63 00:02:54,000 --> 00:02:56,840 adjusting the diet for fat loss results. 64 00:02:57,000 --> 00:02:59,440 And last but not least, we have establishing baselines and we're 65 00:02:59,440 --> 00:03:02,160 really just trying to get our baseline metrics that we can 66 00:03:02,160 --> 00:03:06,160 adjust from going into the fat loss phase because if we don't 67 00:03:06,160 --> 00:03:08,920 have metrics to adjust, then what are we really doing here, 68 00:03:08,920 --> 00:03:10,880 right? It's like Agpsi can't get you 69 00:03:10,880 --> 00:03:13,960 where you want to be if I don't have a starting address. 70 00:03:13,960 --> 00:03:16,400 And that starting address are these baselines that we're 71 00:03:16,400 --> 00:03:18,920 trying to track and these metrics we're accumulating 72 00:03:19,160 --> 00:03:20,880 during this primer phase. All right. 73 00:03:20,880 --> 00:03:24,080 So the first aspect that I covered here, stabilizing 74 00:03:24,080 --> 00:03:28,360 hormones, the easiest way for us to understand this without going 75 00:03:28,360 --> 00:03:33,800 into a full hormone lecture is that hormones kind of influence 76 00:03:33,800 --> 00:03:35,920 everything that's going on with our metabolism, right? 77 00:03:35,920 --> 00:03:39,840 We're, we're not going to easily be able to lose fat if we don't 78 00:03:39,840 --> 00:03:43,840 have a healthy hormonal system. And it, it's very much so a, 79 00:03:44,880 --> 00:03:47,480 it's a double edged sword in many ways because on one end, if 80 00:03:47,480 --> 00:03:50,600 we have dysfunctional hormones, then it's going to be hard for 81 00:03:50,600 --> 00:03:53,720 calories in versus calories out to help us lose fat because 82 00:03:54,160 --> 00:03:56,120 hormones impact our metabolism so much. 83 00:03:56,120 --> 00:03:58,480 But on the other side, if we don't optimize calories in 84 00:03:58,480 --> 00:04:01,480 versus calories out, that can negatively impact our hormones 85 00:04:01,480 --> 00:04:03,640 as well. If we get too lean, it can 86 00:04:03,640 --> 00:04:06,680 negatively impact our hormones. If we get too fat, it can 87 00:04:06,680 --> 00:04:08,160 negatively impact our hormones, right? 88 00:04:08,160 --> 00:04:11,800 So we always have this kind of push and pull and we can't be on 89 00:04:11,840 --> 00:04:14,160 either sides of the spectrum. We have to find balance. 90 00:04:14,160 --> 00:04:17,279 And that's why it's important to just be aware of where hormones 91 00:04:17,279 --> 00:04:20,279 are AT. And in this phase of the diet, 92 00:04:20,279 --> 00:04:24,640 this primer phase, we're not trying to create any specific 93 00:04:24,640 --> 00:04:27,160 hormone result. If somebody has a hormone issue 94 00:04:27,160 --> 00:04:28,600 that is a complete different protocol. 95 00:04:28,800 --> 00:04:32,600 What we're trying to do with this stabilizing hormones area 96 00:04:32,600 --> 00:04:36,320 or or aspect of this primer phase is really just make sure 97 00:04:36,320 --> 00:04:38,600 that we're crossing our TS and dotting our IS. 98 00:04:38,600 --> 00:04:41,400 We're checking off all the boxes that we know of that will 99 00:04:41,400 --> 00:04:45,240 positively influence the hormone system so that we can say we've 100 00:04:45,240 --> 00:04:47,840 done everything we can to make sure that they're in a good 101 00:04:47,840 --> 00:04:50,520 stable place with their endocrine system, their hormone 102 00:04:50,520 --> 00:04:52,840 system. An easy way to look at this is 103 00:04:52,840 --> 00:04:56,760 that 90% of our hormone imbalances and dysfunctions can 104 00:04:56,760 --> 00:04:58,560 be solved by better managing stress. 105 00:04:58,560 --> 00:05:01,600 Now, that's not a literal percentage from a study because 106 00:05:01,600 --> 00:05:02,960 there isn't a study that shows this. 107 00:05:03,120 --> 00:05:06,680 However, there are numerous studies that show what does 108 00:05:06,680 --> 00:05:09,960 impact our hormones both positively and negatively. 109 00:05:10,240 --> 00:05:13,640 And the positive ones are when stress is reduced and recovery 110 00:05:13,640 --> 00:05:15,760 is increased. And the negative ones are 111 00:05:15,760 --> 00:05:19,640 showing that when stress is increased and recovery is 112 00:05:19,640 --> 00:05:23,120 decreased, we have worse off hormones, right? 113 00:05:23,120 --> 00:05:25,240 So how do we do this? How do we manage stress to 114 00:05:25,240 --> 00:05:26,600 improve our hormones? It's really simple. 115 00:05:26,680 --> 00:05:28,520 We eat more calories. We're going to get higher 116 00:05:28,520 --> 00:05:31,960 quality and quantity, so more sleep and better sleep. 117 00:05:32,160 --> 00:05:33,800 We're going to manage the life stress better. 118 00:05:33,800 --> 00:05:36,160 And we're going to improve program design within the gym. 119 00:05:36,200 --> 00:05:38,080 And specifically with that, we're going to make sure we're 120 00:05:38,080 --> 00:05:41,000 not overtraining, right? It doesn't always mean you need 121 00:05:41,000 --> 00:05:44,920 to train less because sometimes people's programming is just so 122 00:05:44,920 --> 00:05:48,440 bad that it doesn't allow them to optimally recover between 123 00:05:48,440 --> 00:05:52,760 sets and between days in the gym and weeks training, essentially. 124 00:05:52,760 --> 00:05:55,480 So we can string together training sessions and exercise 125 00:05:55,480 --> 00:05:58,120 sequencing to improve this. But there's also times where 126 00:05:58,120 --> 00:05:59,280 people are just over training, right? 127 00:05:59,280 --> 00:06:00,920 But regardless, we need to improve the training. 128 00:06:01,440 --> 00:06:03,920 And if we eat more, we sleep more and we manage stress 129 00:06:03,920 --> 00:06:06,480 better, as well as maybe train less, we're probably going to 130 00:06:06,480 --> 00:06:09,400 manage hormones much better. However, a lot of those things 131 00:06:09,400 --> 00:06:11,400 don't lead to better results long term, as you know, because 132 00:06:11,400 --> 00:06:13,920 you have to train hard, you have to train often, and sometimes 133 00:06:13,920 --> 00:06:15,440 you have to eat less to lose fat. 134 00:06:15,720 --> 00:06:19,800 But that's why in this phase, we are trying to do this in order 135 00:06:19,800 --> 00:06:22,160 to improve the hormones, not necessarily lose fat. 136 00:06:23,920 --> 00:06:27,360 The other aspect of this hormone area is the metabolism, right? 137 00:06:27,400 --> 00:06:31,360 And your metabolism will improve almost immediately when your 138 00:06:31,360 --> 00:06:34,240 hormones do. The hormone system is going to 139 00:06:34,440 --> 00:06:38,280 negatively impact testosterone, thyroid, it's going to increase 140 00:06:38,280 --> 00:06:39,680 cortisol, which is a stress hormone. 141 00:06:39,960 --> 00:06:42,360 All of these things are going to negatively impact the 142 00:06:42,360 --> 00:06:45,800 metabolism, most likely slow the metabolism down, especially the 143 00:06:45,800 --> 00:06:49,920 thyroid hormone that is like the big driver or the control 144 00:06:49,920 --> 00:06:51,920 system, you could say of the metabolism. 145 00:06:51,920 --> 00:06:55,520 So when somebody has hype, so thyroidism for example, or 146 00:06:55,520 --> 00:06:58,920 Hashimoto's, that's going to slow down the metabolism because 147 00:06:58,920 --> 00:07:02,760 it's a slowing of the thyroid. And when we diet or we're eating 148 00:07:02,760 --> 00:07:06,360 too little or we're having a lot of stress, that is exactly what 149 00:07:06,360 --> 00:07:07,720 can happen. And we don't want to be in that 150 00:07:07,720 --> 00:07:10,320 state going into a diet because the diet is not going to work. 151 00:07:10,560 --> 00:07:13,880 You're already dieted down, you're already slowing the 152 00:07:13,880 --> 00:07:16,080 metabolism down and stressing the thyroid out. 153 00:07:16,080 --> 00:07:19,800 We need to reverse that. So the big thing to understand 154 00:07:19,800 --> 00:07:24,040 here is that we just need to get into maintenance calories in 155 00:07:24,040 --> 00:07:28,080 order to support a healthier metabolism. 1, because eating 156 00:07:28,080 --> 00:07:29,800 more food is going to lead to a faster metabolism. 157 00:07:30,000 --> 00:07:32,440 But 2. When we bring our calories up to 158 00:07:32,440 --> 00:07:35,400 maintenance, and this could be because the client has been off 159 00:07:35,400 --> 00:07:38,840 and on yo-yo dieting before reaching us, or it's because the 160 00:07:38,840 --> 00:07:41,120 person is trying to diet. And through the week they're 161 00:07:41,120 --> 00:07:43,800 great and they're eating low calories, which throughout the 162 00:07:43,800 --> 00:07:47,440 week might drop some weight, but it's also suppressing their 163 00:07:47,600 --> 00:07:49,800 thyroid and metabolism. And then on the weekend they 164 00:07:49,800 --> 00:07:52,240 binge or they go party or they eat way more calories than they 165 00:07:52,240 --> 00:07:56,320 realize and that puts on weight. So, you know, net result by the 166 00:07:56,320 --> 00:08:00,280 end of the week, they don't lose weight, but they are cyclically 167 00:08:00,280 --> 00:08:01,880 negatively impacting their hormones. 168 00:08:02,120 --> 00:08:04,560 So we want to recover this. And part of that means, you 169 00:08:04,560 --> 00:08:06,480 know, in that process, we're going to also improve our 170 00:08:06,480 --> 00:08:09,320 metabolism. And if we look at this here, 171 00:08:10,520 --> 00:08:13,160 eating more calories is the most effective way to directly 172 00:08:13,160 --> 00:08:15,960 increase your metabolism because you know these different 173 00:08:16,680 --> 00:08:20,000 abbreviations, this is a percentages of our total daily 174 00:08:20,000 --> 00:08:23,000 energy expenditure. So that is how many calories we 175 00:08:23,000 --> 00:08:26,720 burn per day. We have eat, EAT, exercise, 176 00:08:26,720 --> 00:08:29,560 activity, thermogenesis. We have TEF which is thermic 177 00:08:29,560 --> 00:08:31,360 effect of food. So that's how many calories you 178 00:08:31,360 --> 00:08:35,039 burn through digestion. And we have NEAT non exercise 179 00:08:35,039 --> 00:08:37,120 activity thermogenesis. This is how many calories we 180 00:08:37,120 --> 00:08:39,480 burn just from involuntary movement, right? 181 00:08:39,480 --> 00:08:41,240 Subconsciously walking and moving. 182 00:08:41,240 --> 00:08:44,440 And the the way I'm moving my hands as I talk right now is, is 183 00:08:44,440 --> 00:08:46,560 part of NEAT. And then we have BMR, our basal 184 00:08:46,560 --> 00:08:49,360 metabolic rate, which is just how many calories it requires, 185 00:08:50,200 --> 00:08:54,200 you know, for me to just sit here and not say a word, how 186 00:08:54,200 --> 00:08:56,480 many calories does that require? My body requires calories to 187 00:08:56,480 --> 00:08:58,440 just survive. That's your BMR, right? 188 00:08:58,800 --> 00:09:03,800 And so knowing this well, if we look at EAT exercise activity 189 00:09:03,800 --> 00:09:06,480 thermogenesis, if we eat more, we're going to train better, 190 00:09:06,480 --> 00:09:07,960 we're train harder, we're going to be more muscle. 191 00:09:07,960 --> 00:09:11,560 That's going to increase our TEF is thermic effective food, 192 00:09:11,560 --> 00:09:13,560 meaning the more food we eat, the more calories we burn 193 00:09:13,560 --> 00:09:15,920 because more calories are being burned through thermic effective 194 00:09:15,920 --> 00:09:17,920 food. And then our NEAT, our non 195 00:09:17,920 --> 00:09:20,960 exercise activity thermogenesis, that is going to improve as 196 00:09:20,960 --> 00:09:22,240 well. So we're going to actually walk 197 00:09:22,240 --> 00:09:25,000 more, we're going to talk more, move more, our hand gestures are 198 00:09:25,000 --> 00:09:27,720 going to be more standing more, all these things that we do 199 00:09:27,720 --> 00:09:30,080 throughout the day that burn calories through movement, that 200 00:09:30,080 --> 00:09:33,080 is non exercise activity. I'm not intentionally exercising 201 00:09:33,080 --> 00:09:35,200 right now, but I am moving and that requires calories. 202 00:09:35,720 --> 00:09:37,960 Those increase and there's a lot of research to prove this. 203 00:09:38,240 --> 00:09:40,840 In fact, there's even research to show if you eat the majority 204 00:09:40,840 --> 00:09:43,760 of your calories in the morning, so you have a large bowl of 205 00:09:43,760 --> 00:09:45,720 calories for breakfast, let's say that's your biggest meal of 206 00:09:45,720 --> 00:09:47,720 the day. You are going to have a higher 207 00:09:47,720 --> 00:09:50,080 NEAT and a faster metabolism throughout the day. 208 00:09:50,240 --> 00:09:52,240 There's a lot of good research on what's called chrono 209 00:09:52,240 --> 00:09:55,160 nutrition and it's time restricted feeding in a in a 210 00:09:55,160 --> 00:09:57,360 specific way. Instead of fasting in the 211 00:09:57,360 --> 00:09:59,440 morning, they're placing their biggest meal in the morning and 212 00:09:59,440 --> 00:10:02,080 stopping earlier in the day. But what they also found is that 213 00:10:02,080 --> 00:10:05,000 eating more calories in the morning led to a higher energy 214 00:10:05,000 --> 00:10:07,560 expenditure per day, which meant a higher maintenance caloric 215 00:10:07,560 --> 00:10:09,760 intake per person, which is obvious. 216 00:10:09,760 --> 00:10:11,920 You eat more, you have more energy, you move more. 217 00:10:12,440 --> 00:10:16,040 But this is exactly why during this primer phase, we want to 218 00:10:16,040 --> 00:10:18,560 capitalize on these aspects so that we can improve the 219 00:10:18,560 --> 00:10:21,680 metabolism, we can get more movement, better training, and 220 00:10:21,680 --> 00:10:24,760 actually eat more food, which allows us to start the diet from 221 00:10:24,760 --> 00:10:28,040 a better position. The next aspect of the primer 222 00:10:28,040 --> 00:10:30,600 phase that we are trying to really get a benefit from is 223 00:10:30,600 --> 00:10:32,880 stress, right? Managing stress and optimizing 224 00:10:32,880 --> 00:10:34,640 recovery. And I've already kind of alluded 225 00:10:34,640 --> 00:10:37,840 to, you know, eating more food and sleeping more in these 226 00:10:37,840 --> 00:10:41,760 things are going to help our hormones, help our get better, 227 00:10:42,200 --> 00:10:45,160 have a better metabolism and also have a better ability to 228 00:10:45,160 --> 00:10:48,680 manage stress and recover. But how do we actually do some 229 00:10:48,680 --> 00:10:51,000 of this right? So first we need to eat more. 230 00:10:51,320 --> 00:10:54,440 We've said that next, I would recommend increasing carbs and 231 00:10:54,440 --> 00:10:56,080 protein. Carbs are going to help reduce 232 00:10:56,160 --> 00:10:57,800 course all. Course, all is a stress hormone 233 00:10:57,800 --> 00:11:00,000 and they have an inverse relationship. 234 00:11:00,000 --> 00:11:02,640 Insulin, the hormone insulin has an inverse relationship with 235 00:11:02,640 --> 00:11:04,720 cortisol. So when we eat carbs, insulin 236 00:11:04,720 --> 00:11:06,920 does spike up and a lot of people are afraid of this. 237 00:11:06,920 --> 00:11:09,840 This is not a bad thing. In fact, insulin is a, a 238 00:11:10,880 --> 00:11:12,880 essentially an energy utilization hormone. 239 00:11:12,880 --> 00:11:15,560 It helps us store energy for better use. 240 00:11:15,560 --> 00:11:17,680 And if you're training hard, you need that because it's going to 241 00:11:17,680 --> 00:11:21,400 help you store carbohydrates as as muscle glycogen to train 242 00:11:21,400 --> 00:11:24,080 harder and build muscle. But when insulin goes up, 243 00:11:24,080 --> 00:11:26,880 cortisol goes down. So a really good way to manage 244 00:11:26,880 --> 00:11:30,120 cortisol, the stress hormone, is to actually eat carbs because 245 00:11:30,120 --> 00:11:33,320 it's going to help reduce and blunt down that cortisol 246 00:11:33,320 --> 00:11:35,520 response. So we want more carbs. 247 00:11:35,520 --> 00:11:37,400 We also want more protein because that's going to improve 248 00:11:37,800 --> 00:11:40,480 recovery from training and overall reduce physical stress. 249 00:11:40,480 --> 00:11:44,360 As most people know, we want to increase sleep quality and 250 00:11:44,360 --> 00:11:47,480 quantity. Quantity, I would suggest 7 plus 251 00:11:47,480 --> 00:11:50,040 hours per night. This is going to help avoid 252 00:11:50,040 --> 00:11:52,920 having low inhibition and low stress capacity. 253 00:11:52,920 --> 00:11:57,200 So research shows the less hours of sleep you get, the more 254 00:11:57,200 --> 00:11:58,720 likely it is that you're not going to be able to handle 255 00:11:58,720 --> 00:12:01,920 stressors very well. And it's also going to have a 256 00:12:01,920 --> 00:12:03,720 negative impact on your inhibition. 257 00:12:03,960 --> 00:12:05,880 Inhibition is your ability to make good decisions. 258 00:12:05,880 --> 00:12:08,920 So example, drink alcohol, you're going to have lowered 259 00:12:08,920 --> 00:12:10,920 inhibition, make bad decisions when you're drunk. 260 00:12:11,440 --> 00:12:14,240 Very obvious, right? Well, when we're sleep deprived 261 00:12:14,240 --> 00:12:16,480 and stressed out, we also have a lowered inhibition. 262 00:12:16,480 --> 00:12:19,080 And that bad decision might just be falling off your diet. 263 00:12:19,360 --> 00:12:21,360 So we want to manage stress and we want to get enough sleep to 264 00:12:21,360 --> 00:12:23,400 make sure that we have better inhibition skills and we can 265 00:12:23,400 --> 00:12:24,680 make better decisions for the diet. 266 00:12:25,120 --> 00:12:28,240 And improving sleep quality is also going to help increase 267 00:12:28,400 --> 00:12:30,880 growth hormone levels, which is going to be a big driver of 268 00:12:30,880 --> 00:12:33,120 muscle and recovery. This is going to help us build 269 00:12:33,120 --> 00:12:34,720 muscle tissue. It's going to improve mental 270 00:12:34,720 --> 00:12:38,080 focus and it's going to increase strength performance quite 271 00:12:38,080 --> 00:12:40,000 literally instantly, because if you get better sleep tonight, 272 00:12:40,000 --> 00:12:41,840 tomorrow you are going to train harder in the gym. 273 00:12:41,840 --> 00:12:43,280 And there's research to show that. 274 00:12:43,520 --> 00:12:45,720 And all of these things can happen from literally getting 275 00:12:45,720 --> 00:12:48,360 just one extra hour a night. So if somebody's getting 5:00 to 276 00:12:48,360 --> 00:12:50,880 6:00 on average, we want to get them six to seven on average. 277 00:12:52,000 --> 00:12:54,040 But overall, what we're trying to do is really just improve our 278 00:12:54,040 --> 00:12:56,960 state of mind and our well-being because this is directly going 279 00:12:56,960 --> 00:13:00,000 to improve our motivation and enthusiasm for the fat loss 280 00:13:00,000 --> 00:13:01,880 phase. So as we manage stress and 281 00:13:01,880 --> 00:13:05,600 recovery, we are just getting more mentally ready to dive into 282 00:13:05,600 --> 00:13:08,560 the diet and that enthusiasm and motivation to diet is going to 283 00:13:08,560 --> 00:13:11,440 pay dividends when the client steps into a fat loss phase. 284 00:13:11,600 --> 00:13:14,520 The next benefit here is developing consistency and 285 00:13:14,520 --> 00:13:17,120 increasing adherence. So really what we're trying to 286 00:13:17,120 --> 00:13:20,320 do here is put all of our, you know, spend some time forming 287 00:13:20,320 --> 00:13:22,960 new habits because that's going to be crucial for any diet, 288 00:13:23,200 --> 00:13:25,920 whether you're a seasoned Dieter and it's just a new way of 289 00:13:25,920 --> 00:13:27,440 dieting. You got to form a new habit that 290 00:13:27,440 --> 00:13:30,600 way or you've never died it before and this is all fresh to 291 00:13:30,600 --> 00:13:32,440 you. Either way, we are going to be 292 00:13:32,440 --> 00:13:35,360 forming new habits, whether it's the way we diet or it's the diet 293 00:13:35,360 --> 00:13:38,480 itself. And habits are way easier to 294 00:13:38,480 --> 00:13:41,560 form, especially new ones or difficult ones that challenge 295 00:13:41,560 --> 00:13:45,800 your current lifestyle routine in in current habits and 296 00:13:45,800 --> 00:13:48,600 systems. Those are way easier to develop 297 00:13:48,600 --> 00:13:50,480 when you're at maintenance, when you're in a deficit, you're 298 00:13:50,480 --> 00:13:53,200 stressed and you're tired and you don't want to necessarily 299 00:13:53,200 --> 00:13:56,160 acquire new habits and try hard and challenge yourself even if 300 00:13:56,160 --> 00:13:57,960 it's necessary. However, when we're at 301 00:13:57,960 --> 00:14:01,080 maintenance and we're in a good state of recovery and stress 302 00:14:01,080 --> 00:14:03,760 management, it is much easier to form new habits. 303 00:14:03,760 --> 00:14:06,680 And we want to capitalize on that aspect during this primer 304 00:14:06,680 --> 00:14:08,800 phase. This is also a chance for people 305 00:14:08,800 --> 00:14:11,080 to get used to the tracking systems being used. 306 00:14:11,080 --> 00:14:13,520 So for us, we are tracking different aspects. 307 00:14:13,800 --> 00:14:16,760 For some clients it's tracking macros, for some clients it's 308 00:14:16,760 --> 00:14:19,040 tracking habits. But for almost all clients, it 309 00:14:19,040 --> 00:14:20,920 is tracking something. We're going to track weight, 310 00:14:20,920 --> 00:14:22,680 we're going to track measurements and progress in the 311 00:14:22,680 --> 00:14:24,080 gym. We are going to track 312 00:14:24,200 --> 00:14:26,440 biofeedback. And, and some of these things 313 00:14:26,440 --> 00:14:29,000 are daily, Some of them for people are it's only weekly. 314 00:14:29,480 --> 00:14:31,880 No matter what, there's going to be metrics that need to be 315 00:14:31,880 --> 00:14:35,880 tracked because that is part of how you adjust to lead to more 316 00:14:35,880 --> 00:14:38,560 fat loss in the future. But not only that, again, going 317 00:14:38,560 --> 00:14:41,200 back to the GPS analogy, I cannot get you where you want to 318 00:14:41,200 --> 00:14:44,560 be if I don't know where at you're at right now and I need 319 00:14:44,560 --> 00:14:46,880 those starting number. So what we're doing is getting 320 00:14:46,880 --> 00:14:49,960 used to tracking. And as a coach, we're gathering 321 00:14:49,960 --> 00:14:52,640 data about the client that we can further adjust. 322 00:14:52,840 --> 00:14:54,680 And part of this is we're also going to see the 323 00:14:54,680 --> 00:14:58,200 inconsistencies, is each individual going into a phallus 324 00:14:58,200 --> 00:15:00,560 phase is going to be better at different things. 325 00:15:00,560 --> 00:15:01,920 They're going to be worse at different things. 326 00:15:01,920 --> 00:15:03,520 Different things are going to be harder for different 327 00:15:03,520 --> 00:15:04,960 individuals. And I want to see those 328 00:15:04,960 --> 00:15:07,920 inconsistencies and understand what I'm going to have to lean 329 00:15:07,920 --> 00:15:10,520 into and work on most with each person. 330 00:15:10,960 --> 00:15:12,960 And throughout this whole process, the communication 331 00:15:12,960 --> 00:15:15,080 between the client and the coach is obviously going to improve. 332 00:15:15,240 --> 00:15:18,040 And that's really, really crucial when going into a fat 333 00:15:18,040 --> 00:15:20,480 loss phase. Standardizing the diet is a big 334 00:15:20,480 --> 00:15:22,520 piece of this as well. And this is going to kind of 335 00:15:22,520 --> 00:15:25,640 accumulate as we've gone on because, you know, if you're 336 00:15:25,640 --> 00:15:29,000 going to make an adjustment to a diet that's inaccurate, you 337 00:15:29,000 --> 00:15:32,480 can't accurately predict what that adjustment is going to do, 338 00:15:32,880 --> 00:15:34,560 right? If somebody is very consistent 339 00:15:34,560 --> 00:15:36,880 and I know exactly what they're doing with their diet, I'm going 340 00:15:36,880 --> 00:15:39,680 to make an adjustment and I can almost guarantee what the result 341 00:15:39,680 --> 00:15:42,640 is going to be because I know exactly what they're doing. 342 00:15:42,920 --> 00:15:45,840 So for fat loss, this is both very effective and very 343 00:15:45,840 --> 00:15:48,320 efficient because if we standardize the diet, we can 344 00:15:48,320 --> 00:15:51,360 make something staples that don't change too often, which 345 00:15:51,360 --> 00:15:54,280 makes it the planning easier for the, the client or the the the 346 00:15:54,280 --> 00:15:55,840 individual going to the fat loss phase. 347 00:15:56,080 --> 00:16:00,400 It also creates standardized metrics or numbers or visuals 348 00:16:00,400 --> 00:16:03,000 that we can adjust from. This standardization even 349 00:16:03,000 --> 00:16:04,440 applies to before and after pictures. 350 00:16:04,640 --> 00:16:07,160 If you're taking a before picture or a progress picture in 351 00:16:07,160 --> 00:16:09,200 a different setting on a different day at a different 352 00:16:09,200 --> 00:16:12,320 time, with different lighting every single time, you cannot 353 00:16:12,320 --> 00:16:14,520 compare week to week, month to month. 354 00:16:15,000 --> 00:16:17,760 But if you take it every Saturday at 7:00 AM with the 355 00:16:17,760 --> 00:16:20,400 same lighting after the bathroom, against the same wall, 356 00:16:20,400 --> 00:16:23,400 with the same camera, it is going to be very easy to see 357 00:16:23,400 --> 00:16:26,120 that you either are or you are not making progress. 358 00:16:26,120 --> 00:16:29,080 And if you are not, we can then go to the standardized diet and 359 00:16:29,240 --> 00:16:32,120 know exactly what to tweak in order to progress that forward. 360 00:16:32,600 --> 00:16:34,800 So what we're really trying to do with a standardized diet is 361 00:16:34,800 --> 00:16:38,160 just make sure we have certain aspects in place that can be 362 00:16:38,160 --> 00:16:40,720 adjusted, whether that is calories and macros, or it's the 363 00:16:40,720 --> 00:16:43,880 measurements in the progress photos, or it's a literal meal 364 00:16:43,880 --> 00:16:45,480 plan. Because maybe some people do 365 00:16:45,480 --> 00:16:48,240 better with eating the same things six out of seven days a 366 00:16:48,240 --> 00:16:49,600 week. No matter what. 367 00:16:49,600 --> 00:16:52,160 We want a system around these things that is standardized, 368 00:16:52,160 --> 00:16:53,480 that can be adjusted in the future. 369 00:16:53,640 --> 00:16:56,400 And towards the tail end of this primer phase, we begin to 370 00:16:56,400 --> 00:17:02,440 develop this standardization. And then lastly, we are going to 371 00:17:02,440 --> 00:17:05,160 establish these baselines. So now that we've done all this 372 00:17:05,160 --> 00:17:07,880 work, we have tracked, we have formed habits, we have improved 373 00:17:08,240 --> 00:17:11,160 tracking metrics and looking at different biofeedback markers. 374 00:17:11,160 --> 00:17:13,000 We're taking progress photos and measurements. 375 00:17:13,160 --> 00:17:15,400 We're building communication with the individual that is 376 00:17:15,400 --> 00:17:16,520 going through the fat loss phase. 377 00:17:16,839 --> 00:17:20,200 We have baselines that we are going to set as standards to 378 00:17:20,200 --> 00:17:22,560 follow. And then future adjustments will 379 00:17:22,599 --> 00:17:25,200 happen from these are going to be things like steps, the 380 00:17:25,200 --> 00:17:28,079 training volume or the training split and program you're on any 381 00:17:28,079 --> 00:17:31,920 programmed cardio potentially, which would be untracked steps. 382 00:17:31,920 --> 00:17:34,600 We don't want to track steps from cardio if it is intentional 383 00:17:34,600 --> 00:17:37,240 cardio because your step count should be more reflective of 384 00:17:37,240 --> 00:17:41,840 your non exercise activity, so not planned out activity, Total 385 00:17:41,840 --> 00:17:45,600 calories in macros, food groups should be mostly Whole Foods, 386 00:17:45,720 --> 00:17:48,280 meal timing, frequency, sleep schedule, supplements. 387 00:17:48,280 --> 00:17:51,040 Like all these things factor in of like what is the baseline of 388 00:17:51,040 --> 00:17:54,200 what is normal so that we can start the fat loss phase with 389 00:17:54,200 --> 00:17:56,760 this normality and adjust from them. 390 00:17:58,120 --> 00:18:01,720 And in summary, this, you know, what is this primer phase in 391 00:18:01,720 --> 00:18:03,720 kind of conclusion? So you can kind of take the 392 00:18:03,720 --> 00:18:07,280 Cliff notes and, and understand why it's so important what a 393 00:18:07,280 --> 00:18:10,320 primer phase really is just a short period of time to prime 394 00:18:10,320 --> 00:18:11,960 the body and develop consistency. 395 00:18:11,960 --> 00:18:14,240 We are forming habits, we are developing consistency, 396 00:18:14,240 --> 00:18:17,120 improving adherence, and we are priming the body 397 00:18:17,280 --> 00:18:19,920 psychologically, physically and physiologically. 398 00:18:19,920 --> 00:18:23,800 So internally, mentally and physically, the body is getting 399 00:18:23,800 --> 00:18:25,640 more recovered and prepared for the diet. 400 00:18:25,880 --> 00:18:28,880 And the main purpose is really just that is to develop that 401 00:18:28,880 --> 00:18:31,800 consistency and have a baseline to then adjust from so that the 402 00:18:31,800 --> 00:18:35,720 fat loss phase goes way more effectively and efficiently. 403 00:18:35,720 --> 00:18:39,360 It's easier for the client to adhere to and they are going to 404 00:18:39,360 --> 00:18:42,080 be more enthusiastic and motivated by it because the 405 00:18:42,080 --> 00:18:44,120 results are also going to be effective quicker. 406 00:18:44,200 --> 00:18:46,320 You're going to see progress faster because your body is 407 00:18:46,320 --> 00:18:48,480 ready to adapt to the diet you put them in. 408 00:18:49,360 --> 00:18:51,920 And how long should this be? You know, if you're an advanced 409 00:18:51,920 --> 00:18:54,760 Dieter, you can sometimes get away with not doing it, but 410 00:18:54,760 --> 00:18:57,000 typically an advanced Dieter, somebody who has died in 411 00:18:57,000 --> 00:18:59,280 numerous times and maybe they've already checked off some of 412 00:18:59,280 --> 00:19:02,040 these boxes before starting, They're going to be looking at 413 00:19:02,040 --> 00:19:03,840 one to two weeks. You know, it's a short period of 414 00:19:03,840 --> 00:19:06,200 time to just kind of create some standardization and baselines 415 00:19:06,200 --> 00:19:09,320 before going into it. Intermediate Dieter sometimes 416 00:19:09,320 --> 00:19:11,720 could get away with one week, but many times we're seeing all 417 00:19:11,720 --> 00:19:14,640 the way up to four weeks. And then a beginner Dieter is 418 00:19:14,640 --> 00:19:16,440 going to be around 2 to six weeks. 419 00:19:17,200 --> 00:19:19,560 You know, one or two, as you can see, is the minimum for just 420 00:19:19,560 --> 00:19:21,840 about anybody. And then 6 is probably as far as 421 00:19:21,840 --> 00:19:24,320 you should go. If you're six weeks in and you 422 00:19:24,320 --> 00:19:26,800 haven't been able to establish all these things from a primer 423 00:19:26,800 --> 00:19:30,480 phase, you need a deeper intervention for the coaching 424 00:19:30,520 --> 00:19:33,800 and it shouldn't be preparing for a fat loss phase anymore. 425 00:19:33,800 --> 00:19:37,480 You should just be focusing on good nutrition at that point. 426 00:19:38,440 --> 00:19:41,600 And again, we want to avoid skipping this at all costs, but 427 00:19:41,720 --> 00:19:43,720 there are times where individuals have checked these 428 00:19:43,720 --> 00:19:47,320 boxes prior to approaching us, and in those cases, there might 429 00:19:47,320 --> 00:19:51,640 be a case for skipping this. What's next is the progressive 430 00:19:51,640 --> 00:19:53,160 phase. So we'll save this for the next 431 00:19:53,160 --> 00:19:55,440 video, but essentially the next video is going to be about how 432 00:19:55,440 --> 00:19:58,760 to go through the diet itself, creating an actual timeline, 433 00:19:58,960 --> 00:20:01,760 creating the actual deficit, adjusting that diet along the 434 00:20:01,760 --> 00:20:04,000 way, and potentially implementing cardio so that you 435 00:20:04,000 --> 00:20:07,040 can further that progressive phase by getting leaner and 436 00:20:07,040 --> 00:20:09,200 leaner as the progressive phase goes on.