Latest / The Body Recomposition Revolution | Fat Loss and Strength for Women 35+ / How to Use Macros to Lose Weight After 35 (Simple, No Obsession)

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How to Use Macros to Lose Weight After 35 (Simple, No Obsession) · The Body Recomposition Revolution | Fat Loss and Strength for Women 35+

0:09
Welcome back. To the body.
0:11
Recomposition Revolution. This is Robin.
0:15
Today we are covering the habit. Most women 35.
0:19
Plus skip and then wonder why nothing seems to work when they
0:23
are trying to drop weight or in reality when they're trying to.
0:27
Get rid of their excess body fat if you are 35 or older.
0:33
And you eat healthy. Quote.
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Healthy, whatever that means, and the scale will not.
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Budget This episode is for you because.
0:42
If you are like me and many of my client, all of my clients,
0:45
when they come to me, you. Are busy.
0:46
You are. Eyeballing portions Somehow your
0:49
pumpkin spice latte didn't get on your tracking app or the
0:52
handful of animal crackers you grabbed.
0:55
Off your kids. Plate because they didn't finish
0:56
them. In that moment.
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It feels like it does not count and it does not matter until it
1:02
does. And I have been there.
1:03
I have been there. So if you are as I said.
1:08
Ambiguously eating healthy and you are unable to drop body fat.
1:13
I promise you it's because you're not tracking your food.
1:16
You are blissfully ignorant. Of what you're.
1:19
Putting in your mouth and the impact that is having on your
1:22
body, even something as small as four animal.
1:25
Crackers, which is roughly 38 calories for all four of them
1:29
and about. 6 grams of carbs, something small like that seems
1:32
super insignificant. And it is if it happened once in
1:37
a while, right? But when it becomes.
1:39
A habit of. Grabbing those 4.
1:41
Animal Crackers grabbing a. Handful of chips, grabbing a few
1:45
spoonfuls of your kids ice. Cream that adds up so fast.
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And those. Poor food choices.
1:51
Have big impacts on your body. They're low quality carbs, so
1:55
today. We are going through the basics
1:58
of tracking your food. How to do it?
2:00
In under 5 minutes a day. And why tracking your food gives
2:04
you freedom through knowledge. No more blissful ignorance in
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eating whatever you want. Because if you don't write it
2:13
down, it doesn't get We're no more.
2:15
If you have a goal, you need to understand how.
2:17
To get to the goal if your goal is fat loss.
2:20
You have to know exactly what you're putting in your body
2:22
that's going to either. Help you or hurt?
2:24
You in terms of getting to your goal, goal and it really, it
2:28
really honestly does take maybe 5 minutes a day, 8 minutes a
2:32
day. If you're playing macro Tetris,
2:35
then I can already hear because a lot of times when I tell my
2:38
clients you need to track your food, you need to track your
2:40
food. I get a lot of pushback.
2:41
For that, they think it's obsessive.
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They think it's disordered eating.
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You could think what you want and stay the same, or you can do
2:48
what you need to do to have the change that you want to see
2:52
happen because tracking. Food.
2:53
It's it is. Not about restriction, it is
2:57
100% about awareness when you track your meals and you.
3:02
Are. Looking at the data you can see
3:04
the. Gaps.
3:05
You can finally have the information you need.
3:09
To see what. You have to change in your daily
3:13
nutrition without slashing calories, without quitting going
3:17
out to eat. It is true freedom because I
3:19
have done. Every fad diet.
3:22
Under the sun and I have been counting macros for over 15
3:26
years I am telling you macro counting, macro awareness is
3:31
true freedom. It's really just about knowing
3:33
what you're eating and having that so ingrained in your
3:36
mindset that you can go out to eat and know what to order on
3:39
the menu and what not to order. It's just freedom.
3:42
So let's get into it. Tracking your.
3:44
Food is statistically. Proven to be the number one
3:48
factor. That leads to results.
3:51
In terms of. Fat loss I'm.
3:53
Going to say that again. Tracking.
3:56
Food equates to success. In fat loss, if you want to lose
4:02
weight, you need to. Track your food.
4:04
All that saying is that you have to know what you're eating
4:08
through tracking in order to change your.
4:10
Body it's about. Education, it's about awareness
4:14
now, whether you have tracked before in the past and it sucks
4:17
too much and you're like, Oh my gosh, I can't do this anymore.
4:19
Or if you're completely new to the concept, don't even pay
4:23
attention to your macro numbers. Just track what you're.
4:26
Eating every day. For a week.
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Just track what you're eating because when you look.
4:30
Back at that data. The foods you've been eating all
4:33
week, you're going to. See what your defaults are?
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You're a busy. Lady, you're on the go.
4:38
Maybe you have kids. Maybe you.
4:39
Have a job, 2 jobs, whatever. Maybe you have all of those
4:43
things, you're on the go, you're grabbing things to eat from
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where? So when I get in a rut and I
4:48
don't have any food prepped and I am grabbing, grabbing and
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going. My go TOS now is somebody who is
4:54
very cognizant of how much protein I need to eat on a daily
4:58
basis and what my calories are. Now my go TOS are a protein bar.
5:02
My go TOS are. Greek yogurt with chia seeds.
5:05
My go TOS are honestly this is disgusting, but maybe some cold
5:10
chicken breast wrapped in lettuce dipped in tomb sauce
5:13
that I eat in my car at the pickup line, whatever.
5:17
Now, when I started tracking 15 years ago, or when I fell off
5:20
the wagon of tracking and then tried again maybe 10 years ago,
5:23
my defaults were more like. Chips or a cookie or whatever.
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Pasta with a little. Bit of chicken.
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Oh, there's the protein. Oh my.
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Gosh, so ignorant. And maybe I shouldn't say
5:37
ignorant, but it just uninformed.
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Uninformed I I suppose I had macro amnesia and I completely
5:43
forgot what's in food when I fell off the macro tracking
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bandwagon. But.
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Wow, you will be shocked at what is.
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In food now, if you are like many of the.
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Ladies I work with. You might come at me and say,
5:58
well, I'm eating mostly healthy. OK, well then why?
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Are we working together? What does that mean?
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What does that mean? Because to me, eating healthy is
6:07
eating clean. Eating clean is eating something
6:10
that either has a mom or comes from the ground.
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What does healthy mean to you? And I mean this with love,
6:15
ladies, I mean this with love. Most of you are better
6:17
nutritionally than I was to begin with.
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So they'll usually say. Something like I eat obviously
6:23
organic and I don't eat more than 900.
6:26
Calories a day. And I do have some lunch meat
6:31
from time to OK, OK. And and how is that working for
6:35
you? Because eating.
6:37
Healthy is a subjective. Term your idea of healthy might
6:41
be drinking a diet. Coke that's.
6:43
Also my idea of healthy, but somebody else's idea of healthy
6:47
might be eating only Whole Foods that are organic and come from.
6:52
Their backyard. Farm.
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Who knows? It's a.
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Very, very lofty. Term that holds no weight in my
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book so. You have to track.
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To know what's in that quote. Healthy food you are.
7:02
Eating because each macro nutrient is going to determine
7:06
your body composition, meaning if you're not eating enough
7:10
protein you are not going to look in many people's.
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Words. Toned.
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If you are eating enough protein, you might look toned,
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but if you're eating too many carbs and fats and you're going
7:21
over your maintenance calorie amount, you're not going to look
7:24
toned because you have. Body fat.
7:25
Covering too much body fat, covering that muscle.
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So the term eating healthy, that doesn't mean anything.
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It is basically. An opinion, a thought, a
7:36
feeling, A wish, a dream, a hope.
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It doesn't matter when you are trying to change your body
7:41
composition. You have to have data.
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You have to. Have information about what is
7:45
in the foods you're eating, whether it's a granola.
7:48
Bar or it's? An organic free range chicken
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from your backyard. You have to know how much
7:53
protein, how much carbs, how much fat is in that piece of
7:56
food, and how it's going to fit into your macro.
7:59
Puzzle for the day. Another thing I feel like we
8:03
don't really. Talk about as a society is.
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When you're. Below age 35.
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You can kind of get away more in terms of.
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Food you have. So much more wiggle room when it
8:13
comes to your caloric intake and the.
8:16
Quality of foods you're. Eating and your activity level,
8:19
you can kind of do what you want.
8:20
You can bounce around, lift a few things, eat a good amount of
8:22
protein and also have your snacks and have your weekend
8:26
food and just live your life and look great.
8:28
But I noticed myself having these conversations over and
8:31
over again with my fitness friends at the gym.
8:35
I was telling one of them, it doesn't matter if I'm hitting my
8:38
macros, I'm still not dropping fat.
8:41
And this was when I was 30. 5 So this was a couple years.
8:44
Ago and she suggested. That I cut out.
8:46
Protein powder and that I stick to more clean foods.
8:50
And I thought, well, I mean, if macros are all that matters, why
8:53
does that matter? But for me that was the missing
8:56
piece. I had to focus.
8:58
And prioritize high quality foods, clean eating instead of
9:02
these quick and easy on the go snacks or treats as I viewed
9:06
them like protein. Bars.
9:07
Yeah, it's great. Are they full?
9:09
Of processed ingredients, 100% are you getting your protein?
9:12
Yeah. Is it OK?
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When you're in a pinch, yes, but for me, my body has become so,
9:19
so sensitive. To.
9:20
I don't know low quality foods. Not saying protein bars are low.
9:23
Quality but I just. Eating clean is imperative for
9:27
me. I try to do it 80% of the time
9:29
and there's actually science behind why you have to.
9:31
Be. Stricter with your macros.
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After age 35. And the first reason is hormonal
9:36
shifts. So after age 35, you.
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Have more of a. A belly.
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Fat bias and a lower carb tolerance in general, and that's
9:44
just because your estrogen is decreasing.
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Your estrogen is decreasing and that's your body's response.
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You also have what's called anabolic resistance, which I had
9:52
no. Idea what that was?
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Until. About two years ago.
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When I started my entire program and anabolic resistance just
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means that you need more protein as a woman above.
10:01
The age of 35. You need more protein per meal
10:05
to get the same muscle building signal.
10:07
So essentially you just need to eat a little bit more protein
10:10
because. As you age.
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Your muscle is less sensitive to amino acids, which is protein.
10:15
So hitting that protein mark at every single meal with and
10:17
leucine at each meal becomes. So key so.
10:21
When I was younger, maybe I'd have a meal with 50 grams of
10:23
protein and then a. Little while later I'd.
10:26
Have some ice cream. Well, hey, I hit my protein and
10:28
my carb goal different times, different amounts.
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Now that's just it's not going to work and not to mention your
10:33
sleep my. Sleep.
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Everybody's sleep. It seems is horrendous.
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After age 35, I am always. Tired and wired and it's it's.
10:43
Atrocious, but when your sleep is choppy, your.
10:45
Appetite hormones. They misbehave.
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You lose sleep. Your ghrelin raises, it lowers
10:49
your leptin, which means that you are hungry at night.
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I am ravenous, so I. Really, really really.
10:55
Have to mark out my meals during the day and I look forward to a
10:58
nice dense dinner at night. Now I touched on this in the
11:01
beginning, but. Data is your.
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Friend, when you are putting these foods into your.
11:06
Food app tracking. Is just a tool for you to have
11:09
control. Over how your body.
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Looks and when you see what foods you're putting in there
11:12
and if you're hitting the mark or missing the mark, you have
11:15
complete control and ownership over how you want your.
11:18
Body to look. And honestly for me personally,
11:22
the more I track my. Food the healthier.
11:24
Mindset I have surrounding food in general because knowledge is
11:28
power and my my former self when I was a teacher for many years,
11:32
that was my mantra. Knowledge is power.
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The more you know, the more power you have to change
11:38
anything in your life that you want to change, including your
11:40
body. So the more consistent you are
11:42
with tracking, the more you know.
11:44
What? Foods have in them.
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And so let's go back to our our girl.
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Sarah. I was talking about her in the
11:49
last episode. Sarah's not a real person.
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OK, but for the sake of conversation, Sarah.
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Here she is. Sarah has a daily caloric.
11:56
Intake of 1800 calories. She's in a.
11:58
Small calorie deficit which? Is necessary to drop fat and her
12:02
split is a standard. 403030 Which?
12:04
Just means 40% of her caloric intake is going to go to
12:07
protein, 30% is going to go to carbs, and the other 30% is
12:11
going to go to. Fat that leaves.
12:12
US with 180 grams of protein, 130, 35 grams of carbs and 60
12:17
grams of fat. So Sarah's going to start
12:20
tracking her food. She's going to track her macros.
12:22
Specifically because she is. Loosely tracking her food.
12:25
She looks at calories. She kind of adds them up in her
12:27
head, but she's not really tracking macros.
12:29
So here's an example of what happened when Sarah started
12:32
tracking her macros. So here's a simple and I'm not
12:35
judging anybody. Because I have lived.
12:37
My life in the past and it used to involve daily McDonald's
12:41
trips. So no judgement to Sarah.
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You anybody? So Sarah starts her day.
12:44
With a pumpkin spice latte of. Course, it's fall.
12:47
Pumpkin spice latte Venti from Starbucks 470 calories Then for
12:52
lunch, she went out with her coworkers and she.
12:54
Got what she assumed to be a healthy.
12:55
Choice, which was an Applebee's Caesar chicken salad I.
12:58
Used to work at. Applebee's for many years.
13:00
Shout out to my apple buddies that Caesar chicken salad.
13:03
OK, it sounds healthy. It's 800 calories.
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OK, 800 calories then just. A little treat because she had a
13:09
healthy. Lunch.
13:09
Which was a cookie. And it was 200 calories.
13:12
Boom. Then at night she had a mocha.
13:15
Madness Shake from Lifetime and for those of you who may not
13:18
know, Lifetime is a very popular gym in the Midwest.
13:22
A Mocha Madness is one of their protein shakes they have in the
13:25
Cafe 370. Calories, so she had a total of.
13:29
1800. Calories that day, but if you.
13:31
Add up her macros, she's sitting at 108 grams of protein, which
13:35
is about 70g short of what she needs, so it's going to be
13:39
impossible for her to build any muscle to look tone.
13:41
She's sitting at 152 grams of carbs, OK, and 92 grams of fat.
13:47
Those numbers are not. Atrocious, but.
13:49
They are not going to give her any sort of lean toned look.
13:53
She's going to look skinny fat if anything.
13:55
But after age 30. 5 She's probably not even going to.
13:57
Drop fat because. Her body is just insulin
14:00
sensitive and in her brain she made really good.
14:03
Choices. She had a.
14:04
Healthy salad for lunch, but that was.
14:07
Still super super high. In fat.
14:10
Because of. The dressing, the croutons, the
14:12
parmesan. And then she had a protein shake
14:15
at night. She was nowhere near close to
14:17
her protein goal, but in her brain she had some good choices
14:20
and ate pretty light. Yes, she ate light.
14:23
But she did nothing for her body recomposition.
14:25
Nothing. And she never would have known
14:28
that if she had not taken the time to.
14:30
Actually log her. Food, and I want to reiterate it
14:33
doesn't When you're just starting out, this is a new
14:36
skill. Tracking your food is an actual
14:38
skill. It's a skill.
14:39
That you have to practice. It's a skill.
14:41
That's going to be messy and dirty and that's OK.
14:44
Put in the cake. You wait.
14:45
Put in the Applebee's. Caesar salad.
14:47
Put in the pumpkin spice latte. You are never going to know
14:50
what's in foods unless you type that food into your app and look
14:54
at the numbers that time. That way the next time you roll
14:57
up to Starbucks. Maybe instead of getting a
14:59
pumpkin spice latte, try one of their new protein drinks.
15:02
I haven't looked at the macros but it says protein so I'm going
15:05
to assume there's some in there or?
15:06
Do what I do, just get a black coffee.
15:08
With a tiny bit of cream Or get one of those Nitro brews.
15:11
It's. They're great.
15:12
They're very low calorie like. 100 or less.
15:15
But you. Still get that caffeine buzz and
15:17
the shock and awe I hear from women who are chronic Starbucks
15:21
goers. Me.
15:22
Guilty. Yes.
15:23
They have no idea. That that latte has.
15:26
Almost 500 calories in it. No idea.
15:29
They think it's just a nice little morning buzz.
15:30
Uh uh, you are offsetting your body the entire.
15:34
Rest of your day. So get into the.
15:36
Habit of justice. Tracking your food.
15:38
Don't make food modifications to your.
15:41
Lifestyle yet if. You're new, just get in the
15:43
habit. Because it's a habit.
15:44
It's a skill. It's something that you have to.
15:46
Practice. Consistently get in the routine
15:48
of opening the app and putting in whatever you're eating build.
15:51
That habit you will. Learn so much and I want to, I
15:54
want to say this loud and clear. You don't have to be perfect.
15:57
There's no fast track, there's no shortcut you have.
16:00
To take it day by day. A lot of times my clients will
16:03
say, oh, I failed and then I just stopped tracking over the
16:07
weekend and they will unwind their entire last three weeks of
16:10
being in a deficit. Over a couple poor choices that.
16:13
Weekend and they're done. They're so emotionally drained
16:16
from that amount of work gone down the drain.
16:20
Hey, what are you going to do then?
16:21
Just stay the same? No, it was an experience you
16:24
learned that you shouldn't have had.
16:26
Those two lattes over the. Weekend that maybe you could
16:29
have stuck to just one small piece instead.
16:30
Of three pieces. Of cake.
16:32
And now we move forward. And now the next time you're in
16:34
a similar situation, you make better choices.
16:36
When my kid gets a question wrong on his math homework, Is
16:40
that bad? No, How the heck?
16:42
Else is he supposed? To learn, he has to try, he has
16:44
to make mistakes, he has to learn how to do the math
16:46
problem. Correctly you have.
16:48
To go over on your. Fats you have.
16:50
To go over on your calories, you have to make some poor food
16:52
choices and log everything so that you learn what is in those.
16:56
Foods that you love so you're if you.
16:59
Have a mindset of all or nothing sometimes that can serve you
17:02
well in life. With tracking, it won't.
17:05
It won't because there's going to be messy days, imperfect
17:08
days. Just be flexible.
17:09
Plan ahead of time, modify for the rest.
17:12
Of the week, so if you do have two pieces.
17:14
Of cake. This is not the end of the
17:15
world. If you're over 60.
17:17
Grams of carbs. Hey, you know what?
17:18
Over the course of the next. Three days cut out. 20 grams of
17:21
carbs each day and you're good. It's a balancing act.
17:24
That's exactly why you can still go out to eat.
17:26
That's exactly why there is. Freedom in counting macros
17:29
because when you see, oh, I went over on fats, 20 grams over the
17:33
next few days, cut it by, you know, whatever, I can't do math.
17:37
Just adjust because real, real progress.
17:39
Is not built on perfection. It's just consistency.
17:42
It's consistency. Do it again every single day
17:45
and. See see what you're.
17:46
Eating and the more you see, the more empowered you are and the
17:49
more pride you have and what you put in your body.
17:51
A lot of times I go to someone's.
17:53
Grad party or whatever. And someone will walk by my
17:56
plate and say something like, wow, how can you eat that much
18:00
and and look fit Well, because my plate.
18:03
Is full of three. Different types of meat, fruit
18:05
and veggies. That's why because.
18:07
There's freedom and macro counting.
18:09
I'm I'm going to. Gravitate towards the.
18:10
Proteins, the meats and the fruits and the.
18:13
Veggies keep the bar. Keep the bun.
18:16
I don't want that. That's going to make me look and
18:18
feel crappy. If we go out to eat.
18:20
Which I have clients who will send me a picture of the menu at
18:23
a restaurant and I really do love going through those menus
18:26
and picking out what they should eat because to me it's so easy.
18:29
It's so fun because it is so routine.
18:31
At this point. Even if you're at a burger
18:33
joint, get the burger. Just don't eat the bun.
18:36
Do they do? Do they do?
18:37
Veggies or fruit instead of the fries?
18:39
Do that at some point when you get to seeing progress in your
18:44
physique and you start looking the way you never thought you
18:47
could look, but there it is, standing in front of you in the
18:48
mirror. You don't want the fries, you
18:50
don't want to go back. You don't want the bun, you
18:52
don't want the dessert. It doesn't do anything for you
18:55
except make. You feel like crap.
18:56
You don't even crave it anymore. That is being empowered.
18:59
That's taking pride in what you eat, what you put into your body
19:03
now. I just wanted to go through a.
19:04
Couple tips that I have. If you're new to tracking or if
19:07
you've been tracking and it sucks.
19:09
Tracking doesn't have to be forever, but for me.
19:12
I have to track. If I stop tracking for a few
19:15
days during the week, I kind of I.
19:17
Don't go off the rails, but I'm back.
19:19
At it the next day. It's at this point I need to, I
19:23
don't know why, but I need to, and I go through phases where I
19:25
don't and then that's reflected on my body.
19:27
But it's. It's something that I can't
19:29
really deviate from because that's my personality type, but
19:32
one thing and one of my clients will.
19:34
Attest to this. Just eat everything on repeat if
19:36
you're in a. Fat loss phase, which is a
19:38
deficit if you. Are in a deficit.
19:39
Just put those foods which. If you're one of my clients, I
19:43
do the blueprint for you. Put those.
19:45
Foods into your app ahead of time.
19:47
Copy paste, copy paste. Have your week set.
19:49
And don't deviate. That way it is right there.
19:52
It's in the print. You know what you ate.
19:54
You don't have to take even that 5 minutes every day to log what
19:57
you're doing, because. You already.
19:58
Did it ahead of time and you know that that's going to assure
20:01
you're in a deficit. So eat on repeat.
20:03
Is it lame? Yes, so is.
20:05
Being overweight and uncomfortable, I mean pick.
20:08
Now this isn't so much a tip but a necessity.
20:10
You need to pick one or two days out of the week where you prep
20:15
your. Food for the week.
20:16
So for me that always falls on a Sunday.
20:18
The other one's kind of touch and go.
20:19
Sometimes it's Wednesday, whatever, depending on my
20:21
millions of kids on Sunday we make all the meats for the week
20:25
and then I will make my sides depending on my mood.
20:28
But more often than not, that's just kind of a grab and go type
20:31
thing. I have that are definitely
20:33
always in my fridge and those kind of are my sides.
20:36
So I will. Have this week we've got.
20:38
Chicken breasts and I have a whole container of shredded
20:41
chicken breasts as my sides. I have a big thing of spinach.
20:45
I have a big tin of rice. I have a sweet potato ready if.
20:49
I want to throw that baby in the microwave.
20:50
I've got guacamole, I have fruits and.
20:53
Vegetables already cut, prepped. Sitting in the fridge.
20:56
Ready to grab? Ready to throw into a pan or
20:58
ready to munch on? Because if you're not.
21:00
Prepared. Prepare to fail.
21:02
I've said that in many of my eisodes and I can't.
21:04
Reiterate it. With enough intensity if you are
21:06
not prepared for your week. Reare to fail, that is exactly.
21:10
What will happen if you're not? Prepared for a test.
21:12
Reare to fail the last thing I want to touch on before I go and
21:15
I had to make this. Episode because I.
21:17
Got so many questions about macro tracking and there was
21:19
quite a stigma surrounding it being not not conducive to a
21:23
healthy relationship with food. But to me, it's the alternative.
21:27
To me, it's empowering. So the last thing I was going to
21:29
touch on. Is there is.
21:31
Nothing wrong with a meal plan. Yes, some people have a really
21:35
hard time being confined to a plan, but for me?
21:38
I really. Do well with a meal plan.
21:41
I just did my own new meal plan last week and I have it printed
21:45
out and hanging on my wall in the kitchen.
21:48
That's my meal plan. Make those things, have them
21:50
ready and then this is how ridiculous I am.
21:53
I put a little check mark on my dry.
21:55
I have a dry. Erase calendar on my wall every
21:58
time I hit my macros and I abide by that meal plan I got a little
22:01
check mark my goal is to do. Six days out of the week.
22:04
I have a goal right now. I'm doing the hard things that I
22:07
need to do to get to my goal. Is it difficult?
22:09
At times. I mean at this point not really.
22:12
I just know what I need to do and I do it.
22:14
And if that sounds ridiculous and impossible, it's not.
22:18
I have been almost 200 lbs before and I've kept around 1:35
22:23
for years and years now. I'm 57 for reference.
22:25
It's not impossible once you learn.
22:27
You just know what you need to do and you do it, and you detach
22:30
emotionally from food. Because food is food.
22:33
It's not a person you shouldn't have emotions with food, but
22:35
there we are eating it when we're sad.
22:37
Go for a walk. Read a book, call your sister,
22:40
call your therapist. Do whatever, but don't derail
22:44
all the hard work you've been putting in in the gym, in the
22:46
kitchen, by sitting down and eating a tub of Ben and Jerry's.
22:50
So if you are brand new to tracking an app.
22:53
I have loved. For many years and I've tried
22:55
mini apps, but I've always been a big fan of macros.
22:58
First, it's not My Fitness Pal. I've tried my.
23:00
I don't get it. I have tried it.
23:02
I don't like it. OK.
23:04
I've people love it. I'm not one of those people.
23:06
I'm a macros first girl. I am obsessed.
23:09
It's easy and they just updated. It there's cute little pictures
23:11
next to each food. Oh love, perfect.
23:13
Go on macros first. Just start tracking your food,
23:15
tracking what you're eating, and then you can start exploring
23:18
different calorie calculators, macro calculators.
23:21
Whatever I talked about. That in the episode right before
23:23
this one about why your deficit is not helping you drop fat if
23:26
you do need help calculating your macros.
23:28
I do that you. Can always e-mail me, it's a
23:31
series. Of three quizzes, it takes a few
23:32
days. You do have interaction with me,
23:34
but it's only via e-mail. So my e-mail is RAC Fitness MN
23:39
because I live in Minnesota. So RAC.
23:41
Fitnessmn@gmail.com or you can reach out to me on Instagram
23:46
that is RAC Fitness under Dash or Facebook.
23:50
I think Facebook is the body recomposition revolution, which
23:53
is also the name of this podcast.
23:55
Until then, download your meal tracking app.
23:57
Start tracking your food. Don't shame yourself if you in
24:01
your mind fail. It's not.
24:02
Failure. It's just.
24:03
Learning and growing and you can't change without that
24:06
experience. Thank you for listening and I'll
24:09
talk to you guys next week.