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So many women over 35 feel stuck
in their bodies. 

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They feel or have felt flabby, 
untoned, and completely unable 

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to drop fat. 
And this is because it's not 

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just you. 
This is because most women are 

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focusing on the least impactful 
fat loss methods like endless 

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cardio or cutting out all your 
carbs. 

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Today we are going to go through
the five ways our bodies burn 

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fat, starting with the most 
effective and these five ways 

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make up what we call the fat 
loss pyramid. 

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At the base is the most 
effective way we drop fat 

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leading up to the top of the 
pyramid, which is the least 

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effective way to drop fat. 
We are starting at the bottom of

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the pyramid where you get the 
most bang for your buck, and 

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we're heading all the way up to 
the top of the pyramid where 

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endless cardio sits. 
So let's get into it. 

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At the base of the pyramid, at 
the foundation at the very 

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bottom is the most impactful 
method we utilize for fat loss. 

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The base of the fat loss pyramid
is called a calorie deficit. 

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You must be in a calorie deficit
to lose fat. 

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Now you might be thinking, what 
is a calorie deficit? 

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A calorie deficit happens when 
you are consistently eating less

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calories than your body burns 
through living, existing 

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movement, exercise. 
So you're eating less food than 

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your body burns. 
Now I'm going to throw some 

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acronyms at you. 
You might want to get out a pen 

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and paper or just mentally note 
what these acronyms are. 

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And the first one is called your
TD EE. 

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This stands for the Total Daily 
Energy Expenditure, and all that

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means is the number of calories 
your body burns in a day. 

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When I was first learning about 
these acronyms, I was like, 

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well, what is BMR and what is TD
EE and what is TEF? 

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Don't even pay attention to 
that. 

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You just need to know what your 
total daily energy expenditure 

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is because that encapsulates. 
That includes your BMR, which is

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your basal metabolic rate, just 
the calories burned by staying 

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alive, by existing. 
If you sat on a couch all day, 

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these are the calories you're 
burning just sitting there and 

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existing and not eating. 
It also includes your NEAT, 

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which is your non exercise 
activity. 

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You know, if you're a fidgeter, 
you have a higher NEAT. 

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If you are a stagnant person, a 
bump on a log, a couch potato, 

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you have a lower NEAT. 
It includes your exercise, which

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is your structured workouts and 
the TEF, which just Thermo 

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effect of food, thermic, excuse 
me, effect of food. 

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None of those acronyms matter in
this scenario. 

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We are paying attention to the 
TDE, total daily energy 

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expenditure and encapsulates all
the other acronyms I just gave 

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you. 
That's what's important here. 

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So your TDE is the total number 
of calories your body burns in a

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day. 
For example, we have Jessica. 

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Jessica is a super busy teacher.
She is 40 years old, 5 foot six,

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170 lbs. 
OK, Jessica's TD EE, which is 

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the calories her body burns 
through breathing, moving, 

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teaching, workouts, etcetera, is
about 2200 calories a day. 

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So let's play out these three 
scenarios #1 if she is eating at

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maintenance and she eats around 
2200 calories a day, her body's 

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burning 2200 calories a day. 
Result, she's staying the same. 

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Physically, she's staying the 
same. 

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She has no reason to lose weight
and she has no reason to gain 

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weight. 
Let's move into scenario #2 

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surplus. 
So now Jessica's eating 2500 

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calories a day. 
Just a tiny bump, but her body 

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only needs 2200 calories a day. 
That extra 300 calories is now 

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going to be stored, and a lot of
times it's going to be stored as

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fat, especially if you don't 
have a lot of lean muscle on 

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your body. 
Over time that adds up and it 

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adds up quickly. 
On one day when you're eating 

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ice cream and you're thinking, 
oh whatever, it's an extra 500 

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calories. 
OK, well, if you continue doing 

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that one time week, 2 * a week 
consistently, what do you know? 

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A few months later, you're 5 lbs
heavier. 

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The last scenario scenario #3 
the one we want, this is what 

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we're striving for, is a 
deficit. 

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We want to eat in a caloric 
deficit. 

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So Jessica's eating 1900 
calories a day instead of her 

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2200 calories a day. 
Now she's missing that 300 

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calories a day, so her body has 
to dip into her fat stores. 

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Her body is dipping into where 
she stores that extra energy, 

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which is her fat. 
Now overtime that's going to 

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result in fat loss. 
Now macros matter. 

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Macros matter, protein matters, 
carbs matter, fat matters. 

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But what matters more than that,
what is the foundation of fat 

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loss is that you are in a 
deficit because without eating 

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less than your body needs, 
you're not going to drop fat. 

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In regards to if that weight 
that's being lost comes from fat

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or lean muscle, that's when we 
move into the protein quadrant 

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of the pyramid. 
I want to make this really clear

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because after you get past the 
caloric deficit, this is when 

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you make the decision on if you 
want to be skinny fat or if you 

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want to look toned, because 
either way you need to drop fat.

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And now that we've covered the 
caloric deficit, this is where 

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we determine where that fat 
comes from. 

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And here is where a lot of women
make a huge mistake because tier

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#2 of the pyramid is the factor 
that's going to determine what 

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you look like as you drop fat. 
Are you going to look skinny fat

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and flabby and damage your 
metabolism and gain it all back 

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times 10? 
Or are you going to eat enough 

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protein so that that weight loss
does not come from lean muscle 

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mass and fat, but primarily from
fat, leaving you with your lean 

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muscle to look toned and fit, 
leaving you with a higher 

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metabolism so you can eat more, 
fuel more, feel better? 

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This is where programs like 
Weight Watchers make me want to 

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bang my head against a wall 
because it is not just about 

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calories in, calories out. 
Without enough protein within 

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that calorie deficit, the weight
you lose is primarily going to 

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come from lean muscle. 
That's that's just the brakes. 

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We are moving right along the 
fat loss pyramid into the 

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protein quadrant. 
We have Jessica. 

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She has now gotten into a 
deficit. 

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She's eating 1900 calories 
instead of her 2200 calories. 

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Maintenance check. 
Most important component of fat 

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loss. 
Done the deficit check. 

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Now we have two other scenarios 
to cover. 

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Scenario #1 Jessica is only 
going to eat 70 grams of protein

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per per day. 
This is not ideal. 

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Jessica wants to be 140 lbs. 
So on the lower end, Jessica's 

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protein goal every single day 
should be 140 grams of protein, 

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the same number that she wants 
to weigh. 

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So if you're Jessica and you 
want to weigh 140 lbs, then you 

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should be eating 140 grams of 
protein per day. 

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Just like Jessica is not doing 
bad Jessica. 

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She's eating 70 grams of protein
per day, but she's going to lose

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weight because she's in a 
deficit. 

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Now here's the horrendous part 
that all of us have done. 50% of

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the weight she's going to lose 
is going to be her muscle and 

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water, not her fat. 50% of that 
weight loss is muscle and water.

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So now Jessica weighs 140 lbs, 
but she's still in a bigger pant

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size than she envisioned. 
She still looks the same as she 

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did when she was larger because 
she is skinny fat. 

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She lost all her muscle. 
She has no tone. 

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OK, now we have all been 
Jessica. 

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We have all done those crash 
diets. 

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We didn't count our protein. 
We ended up looking skinny fat. 

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We gained it all back. 
Now Jessica's going to do what 

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we have all done. 
And if you haven't done it yet, 

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now is the time. 
She's going to do it again, but 

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this time she's going to follow 
the protein guidelines for women

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above the age of 35. 
So now, every day, Jessica is 

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eating 140 to 150 grams of 
protein every single day, and 

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she's still losing weight 
because she's in a deficit, 

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meaning she is eating less 
calories than her body needs to 

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maintain her current larger 
size. 

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That weight loss, every pound 
that clicks down off the scale 

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is primarily coming from her fat
stores and not her lean muscle, 

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not her water mass. 
It is coming from her body's fat

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stores. 
The result? 

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Jessica looks stronger. 
She looks more toned. 

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She looks tighter. 
She looks more defined. 

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It is true body recomposition 
when you drop fat and you gain 

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or maintain your lean muscle and
you are much smaller overall. 

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And the best part, by giving 
your body what it needed, which 

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was adequate protein, you have a
higher metabolism, you have 

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healthier hormones which affect 
every aspect of your life. 

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Boom, good job Jessica. 
She has hit the bottom 

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foundation of the pyramid which 
is the calorie deficit. 

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This is what you need to make 
any kind of fat loss possible. 

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Boom, she hit the protein 
intake, the second tier that 

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protects her muscle. 
You can even build muscle while 

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in a calorie deficit. 
This this was debatable 15 years

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ago. 
You can. 

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The science shows you can. 
And eating enough protein 

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ensures she's not just smaller, 
she's not just skinny fat, but 

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she is leaner, stronger, and 
more metabolically resilient. 

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Meaning you can have those cheat
days, you can eat those treats, 

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you can do those things way more
often because your body is 

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metabolically resilient. 
You have increased your resting 

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metabolism because you increased
your lean muscle mass. 

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I remember this line. 
This is key. 

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Calories decide if you lose 
weight. 

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Protein decides if that weight 
that is lost is from fat or 

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muscle. 
Calories decide if you lose 

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weight. 
Protein decides if that weight 

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is from fat or muscle. 
You want it to be from fat. 

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We don't want skinny fat, we 
want strong. 

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OK, so calories have set the 
stage. 

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The protein has protected 
Jessica's muscle. 

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She is now moving into the third
quadrant, the third tier of our 

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fat loss pyramid, which is 
lifting weights. 

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Now, lifting weights is my 
favorite pastime. 

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I just want to preface this 
section because so many women 

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are so lacking in the confidence
arena. 

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They don't want to walk on a gym
floor. 

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They don't. 
They don't want to take up 

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space. 
They don't want to touch the 

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dumbbells. 
They don't want to wait for a 

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machine. 
They don't want to feel awkward.

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You have to get over that. 
You have to. 

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Nobody's looking at you. 
Nobody cares. 

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The only person who cares is 
you. 

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And the only thing you care 
about is how you look to other 

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people. 
So get your butt out there. 

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Lift your weights, take up space
because you are not there for 

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anybody else besides yourself. 
You are not there for anybody 

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else in that gym besides 
yourself. 

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So who cares what they think? 
And I promise you from somebody 

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who has been in the gym for 15 
years, anybody who is 

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consistently in that gym, if we 
see somebody who has never 

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touched a weight walking around 
like a lost puppy, the only 

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feeling that we have towards you
is admiration. 

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Total admiration. 
Because every woman who is a 

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seasoned lifter who has been on 
that floor knows the feeling 

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that you are going through. 
And we are only looking at you 

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in the same way that you might 
look at a child at the park who 

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is getting on a bike and you see
them falling down and you know 

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they don't want to try again, 
but they do. 

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And you in your head are just 
cheering them on. 

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You are happy for them. 
You want to help them, but you 

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don't want to make them feel 
uncomfortable. 

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We all feel that way when we see
women enter the gym floor. 

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We are happy you're there. 
OK? 

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Jessica is now on the weight 
floor. 

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She is in a caloric deficit. 
She is eating enough protein and

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now she is lifting weights 
because that is what's actually 

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going to build and shape her 
body. 

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00:12:51,200 --> 00:12:56,920
Lifting weights is what's going 
to build and tone your body, not

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endless cardio, because every 
time you lift a weight, you are 

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applying a stressor on that 
muscle. 

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You're applying a stressor on 
that muscle and that signals 

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your body body. 
It signals your body to say, 

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hey, I need this muscle. 
Don't let it go. 

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00:13:11,680 --> 00:13:13,640
I know we're in a caloric 
deficit and you're going to 

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start letting go of things we're
holding on to like fat. 

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00:13:17,600 --> 00:13:20,560
But the first thing your body is
going to want to do is let go of

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muscle because it's the most 
metabolically expensive tissue 

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in the body. 
And the only way that you can 

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signal to your body, hey, keep 
this is by eating enough protein

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and by lifting weights. 
It's truly telling your nervous 

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system hold on to this. 
We obviously I need it. 

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I need to preface this next 
part. 

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Runner ladies, I love you. 
I have many runner friends. 

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But if you are just running, 
your body's not going to hold on

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to those muscles. 
You're not going to have a lot 

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of shape. 
You are running your body. 

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The last thing your body needs 
is muscle. 

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So without lifting, but if 
you're still in a caloric 

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deficit, you will have a skinny 
fat but smaller version of 

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yourself. 
So the weights in combination 

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with the protein, that's what 
sculpts your body. 

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That is body recomposition. 
Remember this line, protein 

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protects your muscle while 
you're in a deficit, but lifting

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weights improves it. 
That's how you go from just 

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losing weight to actually 
reshaping your body. 

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All right, Jessicas, moving into
the 4th tier of fat loss, the 

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one I am so afraid to talk about
because I am horrible. 

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I am so horrible at this one. 
It is sleep. 

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Sleep is the 4th tier of fat 
loss. 

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Jessica is in a deficit, which 
is the foundation of the 

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pyramid. 
She's hitting her protein goals,

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which is the next layer. 
She's lifting weights. 

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Now, if Jessica's constantly 
running on five hours of sleep, 

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her body is going to fight her. 
So that lack of sleep raises her

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hunger hormones, which is called
ghrelin, and it lowers your 

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satiety hormones. 
I can never say satiety. 

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Satiety, basically what makes 
you feel full, which is her 

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leptin and makes her crave quick
carbs, quit carbs like chips or 

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Cheetos or candy. 
Those are quit carbs. 

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Plus, she's not going to be able
to recover from those lifting 

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sessions. 
I am Jessica. 

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I'm literally my face is getting
warm because this is this is me.

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But I really, I'm really doing 
everything I can to remedy that.

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So under the guise of Jessica, 
I'm going to continue talking 

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about how horrible I am at this 
tear. 

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So sleep is not the foundation. 
It's not as critical in terms of

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losing fat as being in a 
deficit. 

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And the other two, which was 
lifting weights and protein. 

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But it's like the support beams,
OK? 

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It keeps everything else 
standing strong. 

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And you need 7 to 9 quality 
hours of sleep if you are 

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somebody like me who is 
constantly on go. 

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I don't know if I'm just born 
that way, but I, I swear I was. 

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I've been just naturally on 
speed since the day I was born. 

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I'm an early riser. 
I move, I go, I don't stop 

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talking. 
It's just the way it was made. 

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But now I'm 37 years old and it 
is doing a massive disservice to

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me. 
So I'm in the process of 

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remedying that. 
I'm getting my hormone panels 

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done in the next few weeks. 
But until then, I'm going to 

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talk about the the havoc that 
low sleep has wreaked on my 

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body. 
So #1 getting less than 7 to 9 

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00:16:28,360 --> 00:16:31,360
hours of sleep, which that's 
hard for me to even say because 

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I'm so jealous of anybody who 
can naturally just do that. 

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The first negative impact is the
hormone regulation. 

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00:16:37,080 --> 00:16:40,040
So having poor sleep increases 
ghrelin, which is the hunger 

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hormone. 
It decreases leptin, the 

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00:16:41,960 --> 00:16:45,240
fullness hormone. 
And this makes Jessica, AKA me, 

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00:16:45,240 --> 00:16:48,760
hungrier and more likely to 
crave high sugar, high fat 

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00:16:48,840 --> 00:16:51,400
foods. 
And they do this makes a calorie

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00:16:51,400 --> 00:16:54,320
deficit so incredibly hard. 
It really does. 

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00:16:54,320 --> 00:16:57,160
I have a lot of mental tricks up
my sleeve that I pull out when 

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00:16:57,160 --> 00:17:00,240
I'm in this type of phase, this 
mental phase at night where I 

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00:17:00,240 --> 00:17:02,320
want all the fats and treats I 
do. 

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00:17:02,360 --> 00:17:03,840
One of them is to just brush my 
teeth. 

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00:17:04,119 --> 00:17:07,400
Another one is to have tea. 
And that taste in your mouth 

294
00:17:07,400 --> 00:17:11,000
just kind of puts you in a state
of relaxation and not not needy 

295
00:17:11,000 --> 00:17:13,640
enough to get off the couch or 
get out of bed to go get some 

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00:17:13,640 --> 00:17:15,520
snack foods. 
Although I have done it. 

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00:17:15,800 --> 00:17:18,440
The other thing, cortisol rises 
with lack of sleep, which not 

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00:17:18,440 --> 00:17:21,640
only increases your fat storage 
bridge, especially belly fat, 

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00:17:21,640 --> 00:17:24,599
but also makes muscle recovery 
slower. 

300
00:17:25,119 --> 00:17:27,400
Definitely seeing that in my 
body composition. 

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00:17:27,560 --> 00:17:31,240
I've never struggled with sleep 
quite as much as I do now. 

302
00:17:31,400 --> 00:17:35,160
And I'm in the process of just 
checking all the boxes, trying 

303
00:17:35,160 --> 00:17:39,560
to do all the things before I go
down a more intense route of 

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00:17:39,600 --> 00:17:42,000
remedying the lack of sleep 
situation. 

305
00:17:42,240 --> 00:17:44,440
But the biggest thing that 
happens, well, the biggest thing

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00:17:44,440 --> 00:17:47,440
in my mind that happens while 
you're sleeping in deep sleep is

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the body releases growth 
hormone. 

308
00:17:49,760 --> 00:17:53,760
And growth hormone is crucial 
for repairing the muscle that 

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you tore while you're lifting. 
Because when you're lifting, 

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00:17:55,960 --> 00:17:58,560
you're putting tiny little 
microscopic tears in your 

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00:17:58,560 --> 00:18:01,360
muscle. 
That muscle needs to be repaired

312
00:18:01,400 --> 00:18:04,560
in order to get bigger and 
stronger and give your body that

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00:18:04,560 --> 00:18:08,880
toned look. 
That can only happen if you have

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enough deep sleep because that 
is the only time your body 

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00:18:12,720 --> 00:18:15,320
releases growth hormone. 
Very unfortunate for me. 

316
00:18:15,680 --> 00:18:19,280
Not without that sleep. 
Jessica may train hard, but her 

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00:18:19,280 --> 00:18:23,080
muscles are not going to recover
optimally, which means less 

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00:18:23,080 --> 00:18:25,880
strength gain and less visible 
definition. 

319
00:18:26,080 --> 00:18:28,240
Horrible. 
And when Jessica and I under 

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00:18:28,240 --> 00:18:32,840
sleep, our workouts are heavier,
our motivation drops, our form 

321
00:18:32,880 --> 00:18:37,840
suffers, it blows our training 
session, it blows our calorie 

322
00:18:37,840 --> 00:18:39,000
burn. 
It really is pretty 

323
00:18:39,000 --> 00:18:41,520
counterproductive to even go in 
for a lifting session when I'm 

324
00:18:41,520 --> 00:18:45,000
running on five hours of sleep. 
But since I have habits and 

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00:18:45,000 --> 00:18:49,920
systems so deeply ingrained in 
my body, I can't skip it. 

326
00:18:49,960 --> 00:18:52,960
I'm sorry, I'm a flawed human. 
I won't. 

327
00:18:53,040 --> 00:18:55,720
I just go there and go through 
the actions and then go home 

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00:18:55,720 --> 00:18:58,520
annoyed that I didn't sleep. 
I'm working on it. 

329
00:18:58,760 --> 00:19:01,240
It also, studies have shown that
chronic sleep restriction 

330
00:19:01,240 --> 00:19:04,360
decreases insulin sensitivity, 
which just means it makes it 

331
00:19:04,360 --> 00:19:07,000
harder for your body to use 
carbs for energy and instead 

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00:19:07,000 --> 00:19:08,840
store them as fat. 
Atrocious. 

333
00:19:08,880 --> 00:19:11,320
Horrible. 
So bottom line, sleep doesn't 

334
00:19:11,320 --> 00:19:14,200
directly cause fat loss? 
Like a calorie deficit, but 

335
00:19:14,200 --> 00:19:18,560
without it, Jessica's body and 
my body and your body is working

336
00:19:18,560 --> 00:19:21,600
against you because more hunger 
means harder to stick to the 

337
00:19:21,600 --> 00:19:25,240
deficit, slower muscle recovery,
which means less definition, and

338
00:19:25,240 --> 00:19:27,680
higher cortisol, which means 
more fat storage. 

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00:19:27,800 --> 00:19:31,200
Here's the key line for this. 
If protein and lifting are how 

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00:19:31,200 --> 00:19:35,680
you shape your body, sleep is 
the recovery tool that locks 

341
00:19:35,720 --> 00:19:40,160
those results in. 
And last but not least, and also

342
00:19:40,160 --> 00:19:43,840
one of my favorite methods that 
I overuse all the time, cardio. 

343
00:19:43,880 --> 00:19:48,200
The 5th and final tier of the 
fat loss pyramid. 

344
00:19:48,520 --> 00:19:53,240
Now, cardio, cardio is pretty 
much where all women start to 

345
00:19:53,240 --> 00:19:56,400
lose fat and that's where they 
start spinning their wheels 

346
00:19:56,400 --> 00:19:59,120
because they are on that 
elliptical, that treadmill, that

347
00:19:59,120 --> 00:20:02,360
stair climber for hours a day. 
And they're like, why do I just 

348
00:20:02,520 --> 00:20:05,160
feel tired? 
Look, puffy, can't eat anything.

349
00:20:05,160 --> 00:20:08,440
When I do, I blow up. 
Well, it's because you started 

350
00:20:08,440 --> 00:20:10,640
at the top of the pyramid 
instead of the bottom. 

351
00:20:10,640 --> 00:20:13,760
And nothing's going to happen 
until we go from the bottom up. 

352
00:20:14,360 --> 00:20:17,160
Now cardio has its place. 
I'm a cardio lover. 

353
00:20:17,160 --> 00:20:20,600
Cardio is awesome for your heart
health, for your stamina, but it

354
00:20:20,600 --> 00:20:24,880
is not the driver of fat loss. 
OK, so if Jessica tries to 

355
00:20:25,000 --> 00:20:29,360
outrun her fork, she's just 
going to end up exhausted, 

356
00:20:29,640 --> 00:20:32,600
swollen, frustrated, hormones 
out of whack. 

357
00:20:32,840 --> 00:20:36,080
All the above, which basically 
is the majority of my clients, 

358
00:20:36,080 --> 00:20:38,320
when they come to me, they're 
cardio Queens and I actually 

359
00:20:38,320 --> 00:20:40,000
love that because I know they 
work hard. 

360
00:20:40,040 --> 00:20:42,080
I know they're not afraid to do 
what they need to do to get 

361
00:20:42,080 --> 00:20:43,600
things done. 
They're just doing everything 

362
00:20:43,600 --> 00:20:45,680
they can do plus more, and 
nothing's happening. 

363
00:20:45,680 --> 00:20:48,440
We're just going to start at the
bottom and go to the top instead

364
00:20:48,440 --> 00:20:53,280
of that reverse pyramid. 
Quick overview of the entire fat

365
00:20:53,280 --> 00:20:55,240
loss pyramid starting at the 
bottom. 

366
00:20:55,240 --> 00:20:59,400
The foundation is the deficit. 
This is where weight loss 

367
00:20:59,440 --> 00:21:03,080
happens. 
Coming in at tier #2 is protein.

368
00:21:03,480 --> 00:21:05,800
Protein is going to protect the 
muscle you have. 

369
00:21:05,800 --> 00:21:08,040
Protein is also going to build 
some muscle. 

370
00:21:08,200 --> 00:21:12,520
It decides what you lose. 
When you're losing weight, are 

371
00:21:12,520 --> 00:21:15,200
you going to lose fat or are you
going to lose muscle? 

372
00:21:15,440 --> 00:21:17,760
Protein determines your body 
composition. 

373
00:21:17,760 --> 00:21:20,560
Don't look skinny fat or do you 
want to look toned? 

374
00:21:20,560 --> 00:21:25,120
You want to look toned. 
Eat enough protein into tier #3 

375
00:21:25,120 --> 00:21:28,080
is lifting now. 
Lifting is what's going to shape

376
00:21:28,080 --> 00:21:31,560
your body. 
This creates the shape of your 

377
00:21:31,560 --> 00:21:32,720
body. 
You want a bigger butt? 

378
00:21:32,720 --> 00:21:36,560
Lift heavier on the glutes. 
You want more capped shoulders 

379
00:21:36,560 --> 00:21:39,800
to have a really athletic frame?
Lift your doubts more often. 

380
00:21:40,000 --> 00:21:41,920
Lifting. 
It's what's going to build your 

381
00:21:41,920 --> 00:21:44,240
frame. 
You decide what you want your 

382
00:21:44,240 --> 00:21:46,360
body to look like. 
That's what I love about lifting

383
00:21:47,040 --> 00:21:51,000
sleep, the shame. 
Sleep supports recovery and 

384
00:21:51,000 --> 00:21:53,720
hormones. 
You need this, I need this, I'm 

385
00:21:53,720 --> 00:21:55,440
struggling. 
You need sleep. 

386
00:21:55,520 --> 00:21:59,000
Don't let it slip away from you.
And if it has, do what you need 

387
00:21:59,000 --> 00:22:01,040
to do to make it right. 
I'm actually preparing the 

388
00:22:01,040 --> 00:22:04,440
entire episode on this in hopes 
that I can remedy the situation 

389
00:22:04,440 --> 00:22:08,680
for myself and speak about it. 
OK #5 the very tip of the fat 

390
00:22:08,680 --> 00:22:12,640
loss Pyramid, Cardio, cardio. 
View it as your, your extra 

391
00:22:12,640 --> 00:22:13,920
credit. 
You know, if you're sitting on 

392
00:22:13,920 --> 00:22:17,160
this podcast listening about the
fat loss pyramid, I know you're 

393
00:22:17,160 --> 00:22:19,800
somebody who likes extra credit.
You're going to do that cardio. 

394
00:22:19,920 --> 00:22:22,760
Do it. 
It is the salt of life. 

395
00:22:22,760 --> 00:22:25,440
I have so many clients who love 
cardio. 

396
00:22:25,440 --> 00:22:28,840
I just had a client last week do
an incredible relay. 

397
00:22:28,840 --> 00:22:33,040
She's 50 something and she did 
an incredible job with a team of

398
00:22:33,040 --> 00:22:34,920
other women. 
I think it was a 10K relay. 

399
00:22:35,040 --> 00:22:36,720
Oh my gosh. 
She runs. 

400
00:22:36,720 --> 00:22:38,080
But you know what she does 
differently now? 

401
00:22:38,080 --> 00:22:41,480
She lifts and she eats enough 
protein and she was stronger and

402
00:22:41,480 --> 00:22:43,680
faster and better than she's 
ever been before. 

403
00:22:43,800 --> 00:22:48,760
So all that being said, that is 
the fat loss pyramid. 

404
00:22:49,240 --> 00:22:53,000
You don't start building a house
from the roof down. 

405
00:22:53,120 --> 00:22:56,560
You don't start dropping fat 
from the top of the pyramid 

406
00:22:56,560 --> 00:22:58,520
down. 
Start at the foundation, start 

407
00:22:58,520 --> 00:23:00,520
at the base. 
And if you're like me when you 

408
00:23:00,520 --> 00:23:03,280
first started, you're probably 
wondering, wait, back to the 

409
00:23:03,280 --> 00:23:08,000
calorie deficit, the foundation.
How do I know what my TD EE is? 

410
00:23:08,000 --> 00:23:11,080
How do I know what protein I 
should eat and how much and how 

411
00:23:11,080 --> 00:23:13,680
many carbs and how many fats? 
I can help you with that. 

412
00:23:13,960 --> 00:23:17,880
In the show notes, you can click
on my e-mail address 

413
00:23:18,080 --> 00:23:26,600
racfitnessmn@gmail.com, RAC 
fitnessmn@gmail.com and I can do

414
00:23:26,640 --> 00:23:30,560
a customized macro plan for you.
It's comprised of three quizzes.

415
00:23:30,560 --> 00:23:33,120
They don't take long. 
If you do want to do it, please 

416
00:23:33,120 --> 00:23:34,720
have a tape measure handy. 
Please. 

417
00:23:34,720 --> 00:23:36,560
You wouldn't believe how long 
this holds people up. 

418
00:23:36,600 --> 00:23:39,200
If you need your macros 
customized, shoot me an e-mail. 

419
00:23:39,200 --> 00:23:43,880
I can give you a very detailed 
one page PDF on what macros you 

420
00:23:43,880 --> 00:23:46,520
should be eating, when you 
should be eating them, what you 

421
00:23:46,520 --> 00:23:50,320
should be eating, etcetera. 
There's also some really great 

422
00:23:50,320 --> 00:23:54,640
online calculators you can do 
that will give you a relatively 

423
00:23:54,640 --> 00:23:58,280
detailed outline. 
I have a program that gives you 

424
00:23:58,280 --> 00:24:01,800
your carb tolerance type as well
as your macro amounts. 

425
00:24:01,800 --> 00:24:05,480
But before I started using that 
program, I would just go on to 

426
00:24:05,480 --> 00:24:07,760
calculators.net and use the 
macro one. 

427
00:24:08,000 --> 00:24:11,840
It's a great place to start to 
just determine your TDE. 

428
00:24:11,840 --> 00:24:15,120
Follow it for a couple weeks. 
If you're following it to A and 

429
00:24:15,120 --> 00:24:18,200
you're not dropping weight, well
then you're not in a deficit. 

430
00:24:18,480 --> 00:24:21,240
That's the facts. 
If you want to start losing 

431
00:24:21,240 --> 00:24:23,000
weight, you have to track your 
food. 

432
00:24:23,000 --> 00:24:25,360
That's a non negotiable. 
There's no way around it. 

433
00:24:25,360 --> 00:24:28,560
Not until you're seasoned with 
understanding exactly what you 

434
00:24:28,560 --> 00:24:30,720
are eating. 
It's a learning experience, as 

435
00:24:30,720 --> 00:24:32,600
is everything in life that's 
worth pursuing. 

436
00:24:32,720 --> 00:24:35,000
OK, thank you for joining me. 
And again, if you want help 

437
00:24:35,000 --> 00:24:37,600
calculating your macros, go to 
the show notes, click on my 

438
00:24:37,600 --> 00:24:39,480
e-mail address, shoot me an 
e-mail. 

439
00:24:39,520 --> 00:24:42,200
I can do an individualized macro
plan for you. 

440
00:24:42,360 --> 00:24:44,640
I'm not taking on clients at 
this moment, but I can't. 

441
00:24:44,720 --> 00:24:48,000
And do those individualized 
macro plans that include your 

442
00:24:48,000 --> 00:24:51,360
carb tolerance type. 
This has been another episode of

443
00:24:51,360 --> 00:24:54,320
the body Recomposition 
revolution with Robin and I'll 

444
00:24:54,320 --> 00:24:57,360
be back with more science backed
strategies next time. 

445
00:24:57,400 --> 00:25:00,840
Until then, thank you for 
listening and keep lifting 

446
00:25:00,840 --> 00:25:01,400
ladies.