Latest / The Body Recomposition Revolution | Fat Loss and Strength for Women 35+ / How to Fix Your Metabolism After Undereating (Step-by-Step Plan for Women 35+) LEA pt 2

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How to Fix Your Metabolism After Undereating (Step-by-Step Plan for Women 35+) LEA pt 2 · The Body Recomposition Revolution | Fat Loss and Strength for Women 35+

0:00
Welcome back to the Body Recomposition Revolution.
0:03
This is Robin, your host, and today we are going to talk a
0:08
little bit more about low energy availability, which is called
0:13
Lea. Last week I did an episode on
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Lea and talked about if you are a woman who is working out five
0:21
to six days per week, if you're eating clean, if you're doing
0:25
all the things correctly and your body still isn't changing,
0:29
you are struggling most likely from Lea.
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And I thought it was really interesting because there's a
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lot of research on Lea and I feel like it is also not covered
0:40
and talked about in social media much because our message to
0:43
women, to society in general is basically just grind it out
0:47
until you're dead. That's honestly the best
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description of how we are told women should change their bodies
0:52
and to get stronger. And it's exactly the opposite
0:55
message that we should be relaying to women, especially
0:58
women over the age of 35 when our hormones are fluctuating and
1:01
they are so much more sensitive to the input that we are
1:04
inflicting upon ourselves. But research states that among
1:08
women who identify as being active, whatever that means to a
1:12
woman. So if you're a woman and you
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identify as being active, it doesn't mean that you're not
1:17
active because you're less active than me.
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That definition is very open-ended.
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But if you're a woman who identifies as being active, 50%
1:25
of those women could be medically diagnosed with Lea.
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50%. And just to recap, what is Lea?
1:35
According to the National Institute of Health on the.gov
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website, they have This occurs when calorie intake is
1:42
insufficient to cover both daily living and exercise expenditure,
1:48
triggering hormonal shifts that prevent fat loss and cause
1:52
weight gain. This state forces the body into
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survival mode, leading to metabolic adaptation, high
2:00
cortisol, stubborn fat storage, and menstrual dysfunction.
2:05
To put it simply, L EA happens when you are not eating enough
2:10
calories to cover what you're asking your body to do.
2:15
And when you do that, it triggers these hormonal shifts
2:20
in your body. For example, you are going to
2:22
have very high levels of cortisol, your ghrelin, which is
2:26
your hunger, your hunger hormone.
2:28
That's going to be an OverDrive at night, hormonal shifts.
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OK, So when you're not eating enough to cover the activity
2:36
that you're requesting your body to perform, it lashes out by
2:40
throwing all your hormones out of whack.
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And when it does that, you will gain weight.
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You will gain weight. And if you don't gain weight,
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your body is going to hold on to excess body fat for dear life
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and it's going to be in the midsection.
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The reason your body does that is because it is forced into
2:58
survival mode. So you're saying, hey, we're
3:01
going to start running 5 miles a day.
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We're also going to eat 1200 calories.
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None of that's going to be carbs.
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We're going to try keto. We're also going to weight lift
3:10
2 nights a week. We're going to do all these
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things and I know I'm going to drop weight immediately if I do
3:16
that. Well, your body says no because
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I still want to survive. So now I'm going to hoard this
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belly fat in your midsection because that's the safest place
3:25
to store it. And I'm actually going to drop
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your metabolism. So now maybe your BMR, which is
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your basal metabolic rate, I call it your couch calories,
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what your body would burn if you just sat on the couch all day.
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Maybe your BMR was 1500 prior to starving yourself.
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Well, now your metabolism has adapted and it has adapted
3:47
downward. It has adapted to being at a
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constant state of starvation and need.
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And now your BMR is maybe 1100. So you can eat even less food
3:57
just to maintain at your current state.
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To reiterate, when you starve yourself, your metabolism drops,
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it adapts. You can eat less and less food
4:08
to stay the same size and that is not sustainable.
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And if you were eating anything less than 1500 calories, no
4:16
matter what height you are, you are in starvation mode.
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I promise you that. So here's the question.
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How do you fix your metabolism? How do you bump your metabolism
4:27
back up to where it should be or even higher than it ever was?
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Maybe you run a GOP1 and you're kind of feeling this sense of
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panic like, Oh my gosh, what did I do?
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Or maybe you've just come to the realization that, wow, I have
4:40
been starving myself. I know that, and I need to do
4:43
what I need to do to get my metabolism functioning again.
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Whatever your realization is, however you got to where you are
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right now, the positive, the great thing about your body is
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it adapts. It adapts to the bad things you
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do and it adapts to the good things you do.
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So we can fix it. We can.
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Because your body, whatever state it is in right now, it is
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not broken. It is not.
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Your metabolism is not damaged beyond repair and your body is
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just like I said, it's adapted to what you've given it.
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It's adapted to the lack by hoarding the belly fat.
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It's adapted to the lack by by eliminating all of your lean
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muscle that you had built over your life.
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If you ever intentionally built it or not.
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You had muscle there, but not anymore because you've starved
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yourself for so long. So if your goal is to lose fat
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and you don't want to look skinny fat, you just want to
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lose fat while maintaining or even building your lean muscle,
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that is not about forcing. Fat loss is not about forcing.
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Believe me, I tell myself this every day.
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Thanks. Chill.
5:47
It's about creating an environment in your body where
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your body feels safe to just let go of the fat.
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We don't need it. She's not going to starve us.
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She's giving us more than we need.
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We we can get rid of this body fat.
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We can eliminate it. We don't need to hoard this
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because we feel safely fueled to complete the tasks she's asking
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us to do. Now.
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This phase is not a fat loss phase.
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This is a primer phase. You might have heard people talk
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about this phase as a reverse diet, but I like to call it a
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primer phase. I know a lot of trainers, I know
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a lot of people in the industry who also call it a primer phase
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because we are priming your body to lose fat.
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After this phase, we are priming your metabolism to feel again
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safe, that it can utilize the nutrients you're giving it in
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the way that it's supposed to. And therefore, when we start
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taking away the calories during a deficit phase, during the fat
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loss phase, those two things are the same.
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When you start taking those calories away with the goal of
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fat loss, we're not going to plateau.
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We're not going to store the fat in our belly.
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Your body is going to release the fat during the fat loss
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phase, whereas before it was not able to because it was in in
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survival mode. Honestly, when when you think
7:08
about a car, if you have this car that's a little older, it's,
7:12
you know, past its prime and it's not running well.
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The oil is just dirty. You, I don't really know how to
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explain how a car doesn't run well, but you know how it's just
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running rough. You have not taken care of it.
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You have not given it what it needs.
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It's supposed to take Primo gasoline.
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You're giving it whatever the baseline stuff.
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I'm sorry, I don't know cars. You have not been taking care of
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the car. You have been starving the car.
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You need to now fix the car up. We're going to start giving it
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premium gasoline. We're never leaving the tank on
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empty. We're not running it to eat.
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We are going to be replacing the oil before our oil appointments
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every three months. I we just, we have to take care
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of the car so that the car can run efficiently.
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Now I just want to go through the Physiology really quickly of
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what's actually happening in your body if you have not been
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giving your body enough food because I think it's really
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interesting. It's unseen, but it's so
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impactful. So if you have been under
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fueling and asking your body to lift weights, to run, to do all
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the things, number one, your cortisol will stay high.
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That just means your body's in stress mode.
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And when your body is in stress mode, it holds on to fat.
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Physiologically, it will hold on to fat in the midsection.
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That's a fact. And when your cortisol is high,
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you feel wired. You feel wired, amped up, but
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also tired. You can't fall asleep at night.
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You are you were just ready to run, but you can't because it's
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exhausting just to exist at this point.
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This is I'm describing my life. I know this personally.
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You have really big cravings. You have really big cravings
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because things like your ghrelin, which is a hormone,
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those increase in that ghrelin is saying you're hungry, you
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need more food. Your thyroid slows down and you
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might have heard the term T3, that's your thyroid that drops
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and that just means your metabolism has down shifted.
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You are burning less calories. You are not going to have fat
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loss. When your metabolism is down
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shifting and you have elevated cortisol and your T3 is
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dropping, your leptin drops, which again is tied in with
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ghrelin. It makes your hunger grow up, go
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up. You have no satiety.
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You just kind of always feel hungry.
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And the sad thing about this is this is how I have existed the
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last two years. So I'm not above you here.
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I am not. I am not preaching at you from a
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pulpit, if that's the phrase. I am telling you that I am
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delusional when it comes to how much food my body needs to
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complete the tasks that I'm asking.
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That I am a trademark L EA case. I am 15,000 steps a day working
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out five to six to seven days a week.
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I'm high output, I'm high output, I'm high energy.
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I go, go, go. And that's the way I was born.
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It came out of the womb that way.
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And I came out of the womb delusional because I have been
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eating 18119 hundred thinking that's a good maintenance
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number. Not for me, I'm 57.
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So just to let you know, I have been putting this into practice
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the last three weeks, and I want you to understand, and I'm
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saying this to myself in the mirror as well, that weight gain
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will happen if you have been struggling with Lea.
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But don't worry, it is just glycogen being replenished in
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your body. It's a lot of fluid retention.
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Your body's holding on to it. It's not used to all that fuel
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and it will settle down South. If you are choosing to fix your
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metabolism, I need you to understand that there is going
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to be some fluctuations on the scale and those fluctuations
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predominantly will go upward. There's a small percentage of
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women who do kind of maintain their weight because their body
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is like, whoa, now we're going to function really well.
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Maybe you haven't been chronically underfed for however
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many years. Maybe it was just a period of
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starvation, a shorter period and you might be one of the few who
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just maintain weight. But for most of you, please
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expect a scale increase. And please tell me it's OK
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because I have, I'm not kidding you.
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I maybe I'm like 7 lbs heavier, could even be 8.
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I'd have to really look at my numbers, which I encourage
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everybody to do, but it has been mentally taxing for me.
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So I, I haven't looked at the data points.
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I just enter my number in on my app every day and then close my
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eyes and close it out. So just know this, that if you
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are on board with fixing your metabolism, with fixing all the
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physiological things that are happening inside your body, that
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I just named off the things that are stopping you from having fat
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loss, you need to understand that you are going to put on
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some weight. And I'm right here with your
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girlfriend. I've got dimples in my legs
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where I haven't had dimples in quite some time.
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But you know what? That's OK, right?
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That's OK. That's OK, positive note I my
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butt look it's budding like it looks it looks better than it
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usually does because it's full of glycogen like I'm I'm
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nourished finally. I thought I was nourished
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before, but you know the hair loss, the not sleep everything
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else on the list should have keyed me in.
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I'm also lifting heavier. I have more energy and I'm way
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nicer. I am to my kids.
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I usually I'm pretty patient because I was a kindergarten
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teacher for so many years. But you know, I guess I didn't
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notice how impatient I had become now that my patience has
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gone up. So just know that there are also
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positives to having this new fuel reintroduced to your body
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and embrace it because you're a woman.
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You need, you need, you need to have nutrients flowing through
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your body. You create life with that thing,
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whether you have in the past or haven't.
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Your body is equipped to create life like you need to nourish
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it, not starve it. So just remember the expectation
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so that I can prevent some panic you might have.
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If you do choose to proceed is Emma gain 1 to 5 lbs, but that's
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intentionally doing it. You're not going to sit down and
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start eating cake at night. You're going to have some sweet
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potatoes, some rice and it's going to be great because we're
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going to fill our plate with high quality food.
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You're going to feel fuller. This part I like.
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I like going to bed feeling satisfied because for so many
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years I just went to bed feeling like, can I have some popcorn?
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Like anything to just dull that feeling of I need more food and
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I just, I don't know. I brainwashed myself into
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thinking it was OK when it isn't.
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It is OK when you're in a deficit because you it has to be
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OK if you want to drop fat, but it's not OK to have that year
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round. There are phases and seasons for
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everything and being in a chronic deficit, the entirety of
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your existence is a phase of delusion and pain that you need
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to step out of with me. So again, expect to have a
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little bit of scale fluctuation. Do not abort plan.
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We are going to proceed intentionally now for the plan.
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This is this is the step by step approach you're going to take to
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heal your metabolism so that you can finally drop fat when you've
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probably plateaued. If you are suffering from Lea,
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if, if you are maybe even gaining fat in your midsection
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and you're still eating basically nothing.
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If you're doing all the things to textbook and you are just not
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seeing any shift, if anything you are not liking the
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trajectory of your physique at this point.
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Here's the plan. You are going to increase your
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calories slowly. Remember, gradually is key here.
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You're not going to start adding 500 calories a day to what
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you're eating. You are going to add 100 to 200
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calories per day for the week, and we'll just do this every
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single week. We're nudging your metabolism.
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We're not shocking it. It's not aggressive at all.
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It's a strategic move. So right now you're going to add
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100 to 200 calories. I would even advise just to do
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100 to 150 calories so that you're not overwhelmed with the
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scale fluctuations. I want what's best for your
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mental health and physical health.
15:27
And you're going to add this 100 to 200 calories a day every
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single week for about 8 to 10 weeks.
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So let's say that you're eating 1400 calories, but you have
15:39
worked with somebody like me or an online tool or somebody else,
15:43
and you've determined that your maintenance phase should be
15:46
about 2200 calories. That's where your body needs to
15:50
be to feel safe enough to drop fat come fat loss phase.
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So if you've determined what you're eating, which will take
15:57
some tracking, if you have determined how much you should
16:00
be eating at a maintenance phase, do that.
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If you need help, e-mail me now. We're going to do this long
16:07
stretch of repairing your diet. It's it's 8 to 10 weeks and you
16:12
need to be OK with that. And it's going to be great.
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You feel full. I feel fantastic.
16:16
Feel a little fluffy, but that's OK.
16:18
So week one to two, you're going to increase from 1400 to 1500
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calories a day. Week 3 to 4 you're going to go
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from 15150 to 1700 calories. Week 5 to 6 you're going to go
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from 1700 to 1850, and so on and so forth all the way to 10 weeks
16:35
until we get you to 2200 calories.
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Now remember, we are restoring your metabolism.
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We are healing it. You have to eat more to do that.
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You have to eat more to heal your metabolism, to perform at
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the gym, to perform all the tasks your body is being asked
16:55
to perform by you. And ironically, the faster you
16:59
restore your metabolism, and this more strategically you do
17:02
it, the faster fat loss actually happens.
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When you've enter your fat loss phase, it's so much easier.
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I should have known because I've actually done it with a
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nutrition coach when I was doing a figure competition.
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When I entered a second fat loss phase after reverse dieting, Oh
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my gosh, it just came right off. OK, so step one of the plan was
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to do this gradual calorie increase, adding 100 to 200
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calories a day for a week and doing that for 8 to 10 weeks,
17:30
bumping you up from 14 to 2200 calories as your maintenance.
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That's just an example. You'll need to find out your own
17:36
numbers through an online tool or me or whoever.
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OK, Step 2, you are going to do what's called anchoring your
17:44
protein. Anchoring your protein means you
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are going to put a protein anchor at every single meal.
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So first determine how many meals you're going to eat
17:54
throughout the day. I do three meals and then I do
17:56
one snack on a, you know, in an ideal world where I'm behaving
18:00
appropriately with my nutrition. So determine how many meals you
18:04
are going to set for yourself throughout the day.
18:06
I would do 4. Then you are going to anchor
18:09
around 30 grams of protein in each of those meals.
18:14
This morning I had a one-on-one with one of my clients who lives
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abroad and she does a shockingly amazing job keeping up with her
18:22
things while she is traveling all over the world.
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Anchoring your protein, I was telling her, is when you whip
18:29
out your app, whatever app you're using, I like to use
18:31
macros first. A lot of my clients use my
18:34
personal app because that has a tracking feature in it.
18:36
A lot of people use My Fitness Pal or you can just use a pen
18:40
and paper and you're going to write down 1234.
18:44
Next to each of those numbers, you are going to pick something
18:47
that is 30, around 30 grams of protein.
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Now this is just a general rule of thumb because ideally every
18:55
woman who is trying to most efficiently drop fat and
18:59
maintain or build muscle at the same time would be eating about
19:02
1g of protein per pound of ideal body weight.
19:06
So let's say this client I'm talking about maybe her ideal
19:09
goal weight or ideal weight is 140 lbs.
19:12
OK. To her eating one 40 grams of
19:14
protein every day is like, whoa, that's unrealistic.
19:18
I told her I eat roughly 170 or 100 sometimes above that.
19:23
And she was like, wow, how? By anchoring my protein.
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It's actually super easy 1234, put on a piece of paper, put it
19:30
in your app and you're just going to put around a 30 to 40
19:34
amount of protein at each meal. So chicken breast cooked, 4 to 5
19:38
ounces of that is 30 grams of protein.
19:41
Turkey breast, 5 ounces of that is 30 grams of protein.
19:44
Lean ground beef, 5 ounces of that is 30 grams of protein.
19:47
Salmon, 5 ounces of that is 30 grams of protein.
19:49
Shrimp, 5 oz 6 ounces of that is 30 grams of protein.
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Tilapia, pork tenderloin steak, Basically it's some type of
19:57
meat, around 5 oz, and you've got yourself a roughly 30 to 35
20:02
grams of protein. If you're not into all the meat,
20:04
which I would say my own diet consists of protein sources
20:08
being half from meat sources and the other half from eggs and
20:11
dairy. So egg whites, 1 cup of those is
20:14
about 30 grams of protein. Whole eggs, Four to five large
20:18
whole eggs. That's about 30 grams of
20:19
protein. A cup, a cup and a half of
20:22
cottage cheese. That's about 30 grams of
20:24
protein. Greek yogurt.
20:25
I eat that every single day of my life.
20:26
There's not a day that's gone by in years that I haven't had
20:28
Greek yogurt, except for when I had the flu.
20:31
That's about 30 grams of protein for about a cup of that.
20:35
I don't so much do protein powders, but when I need to, I
20:39
will. If I'm in a pinch, I'll grab a
20:41
protein bar. That's roughly 2020 grams, 25
20:44
grams of protein. You just pick your foods, you
20:46
anchor them throughout the day, put that in your app or write it
20:50
down and know that the rest of it is negotiable as long as you
20:54
have your protein target hit for the day.
20:57
Because out of all three macro nutrients, protein, carbs and
21:00
fats, protein is the only macro nutrient that is also an amino
21:06
acid and it builds your muscle. It is your metabolic gold.
21:09
It's a signal to your body to burn and build.
21:12
It's it's really just the foundation of body recomposition
21:15
is getting enough protein to do so.
21:18
Step #4 in our metabolism repair phase is lifting.
21:24
This is a non negotiable. I do not mean orange theory.
21:28
I do not mean any sort of class no Pilates.
21:32
I mean do your Pilates, but that's not a non negotiable.
21:35
Lifting is a non negotiable If you want more muscle, which
21:39
means you want to look toned. That's usually how I hear it
21:42
articulated to me. I want to look toned.
21:45
OK, but then you want more muscle.
21:46
If you want more muscle, you have to signal to your body to
21:50
keep and build muscle. How do you do that?
21:54
By telling your body to keep the muscle, which means you're going
21:58
to signal to the muscle. I need to use you by lifting
22:01
when you're lifting weights, that signals to your body, oh,
22:05
we need this. We need this more so than we
22:07
have now. So we're actually going to build
22:09
this. OK, well she's asking me to do
22:12
these really happy heavy hip thrusts and your glute muscles
22:15
are not really capable of performing this task as
22:17
efficiently as we'd like. So we're going to repair these
22:21
torn muscles with all the protein she's giving us and
22:23
we're going to build them up. We have been signaled to do that
22:26
with the input as being a heavy lifting stimulus.
22:30
It's a non negotiable you have to lift weights to build muscle.
22:34
If you're not lifting weights, again, your body has no reason
22:37
to keep or build muscle. Step #4 of this metabolic repair
22:43
phase. And four or five, don't worry,
22:44
there's an insight. Step #4 is maintain your current
22:49
step count. So you should have a ballpark
22:51
idea of what your steps are. If you don't try to get a Fitbit
22:55
or an Apple Watch or a Garmin or however you want to do that,
22:58
look that up, figure that out, and you want to maintain that.
23:01
You can go into your health settings on your phone and see
23:04
what your step count averages. If you're not used to looking at
23:07
that, but you do have a fitness tracker, look that up, find that
23:10
out and you want to maintain your steps.
23:13
If you're not maintaining your steps, which is just kind of an
23:16
easy way to burn fat throughout the day, then you're going to
23:20
put on more body weight than you're probably wanting to do.
23:25
Another way of describing keeping your steps at
23:28
maintenance level is NEAT control.
23:30
So non exercise activity thermogenesis.
23:33
It's basically your body's movements throughout the day, so
23:36
you're walking around a lot. My step, don't judge me, but my
23:40
steps are about 15,000 a day. Yes, I like to move.
23:46
I'm always walking and running and cleaning and whatever.
23:50
I'm just a mover. And if I let my steps dwindle
23:53
down, which last winter, I remember thinking, why is the
23:56
scale creeping up so much? And I went into my health
23:59
settings and I saw this big downward trajectory in my step
24:03
count because I guess cardio had fallen out of my routine.
24:06
And you just be surprised how how quickly that fat kind of
24:10
creeps on when you drop your daily movement not working out,
24:15
but just your daily movement. So keep active, keep your steps
24:18
going. Make sure you're moving after
24:20
meals. You know, we're not trying to
24:21
pack on the pounds. We are just trying to repair our
24:25
metabolism. Step 5, hold, just stay here.
24:31
I know it stinks. It stinks.
24:33
Force feeding yourself and I will be the first to say that
24:38
going into a reverse diet or a repair phase is much harder for
24:44
me than going into a deficit or a fat loss phase.
24:48
Same thing using those terms interchangeably for the two
24:50
different phases. Repairing my metabolism IE
24:55
reverse dieting is much harder for me than a deficit because
24:59
because of 1,000,000 reasons. Most of them are just mental.
25:02
You know, we a lot of our worth and how we think others perceive
25:06
us sometimes as is subconsciously connected to how
25:10
small we are. And even me who coaches women
25:13
constantly to fill their plate, to take up space, to eat more,
25:17
to fuel for the task you're asking your body to do so that
25:20
we can make your body stronger and resilient and have it look
25:23
the way you want it to look to reflect all of your hard work.
25:27
I am very, very guilty of not fueling my body enough because
25:32
it's very taxing on me mentally to have my clothes be tight or
25:39
see my body looking differently in when I get up and shower.
25:44
You know, it is, it's, it's, that's just being real with you.
25:48
It is, it is taxing for me, for someone like myself who is
25:52
always talking about having a healthy body image.
25:55
I it is something I struggle with when I go into a
25:58
maintenance phase. But this time around, I do feel
26:02
like I've got a good grip on it and I'm going to hold as I'm
26:06
asking you to do. I'm going to hold on and just
26:09
try to see it through for the whole 8 to 10 weeks now as I am
26:15
in this phase, this metabolic repair phase, spring is here,
26:19
summer's here. I'm not exactly sure that I'm
26:22
going to do the whole 8 to 10 weeks, but I did talk to a coach
26:26
this morning and was just letting him know like, oh, well,
26:30
I don't know how I feel. And he said, you know, you
26:31
should start this again, like actually really do the full 8 to
26:35
10 weeks, maybe four or five months come fall.
26:39
So right now I'm going to hold on and do this for a few more
26:42
weeks, even though it's it's been quite a while already,
26:46
because I want to give my body, my metabolism just a little bump
26:49
before the spring and summer. So you can do a little mini
26:53
repair phase, but you're going to get the most bang for your
26:55
buck if you hold steady and enter this building, this
27:00
maintenance, this repair, this surplus stage for a longer
27:04
period of time. So don't sell yourself short,
27:07
short. Don't cut your results down by
27:09
skimping out and not being able to handle the mental load of it
27:12
because I know it's truly a mental load.
27:15
And there are positive facets that come with this phase as
27:19
well. Like I enjoy feeling fueled and
27:21
energetic and honestly just overall happier.
27:25
I I needed to do this. So I will be doing this for a
27:30
few weeks longer and I hope you join me if you have yourself
27:33
have identified with struggling on the Lea front, which means
27:38
low energy availability. And if you want more information
27:43
about low energy availability and why that may be the culprit
27:47
as to why you're doing all the things correctly, but your body
27:50
is holding on to that fat. Look at my episode that was
27:54
posted just last week right before that.
27:56
And it talks about women who are doing all the right things but
27:58
still not able to drop fat. And within that episode, in the
28:01
notes, there is a quiz that I obtained from a database.
28:06
I was a research database when I was researching that episode.
28:09
And the quiz is free. It's just, I think a Google Doc.
28:12
I don't need your e-mail address.
28:14
If it asks you for it, I'm not going to e-mail you.
28:16
But I have gotten quite a few emails from that quiz with women
28:19
just having this eye opening experience as to how much they
28:23
have inadvertently deprived themselves of actually having
28:28
the physique they work so hard for because they're not fueling
28:33
their body to build that physique.
28:36
That was my problem as well. And you wouldn't believe it.
28:39
Like there's so many common traits among the amongst women
28:43
who struggle with L EA. We just tend to be very driven
28:47
kind of perfectionist. We have to dot all our IS and
28:51
cross our T's. We are ambitious, all wonderful
28:55
things, but a lot of times we have an all or nothing mindset.
28:58
So we do it all. And there's, there's just a lot
29:01
of common personality traits that I mentioned in the episode
29:04
before that that just seemingly spoke to a lot of women.
29:08
So if you have any questions for me, would you do me a favor and
29:12
please put them in the Spotify comments section.
29:16
That tends to be super helpful for women.
29:19
I get so many, I think I've started requesting this
29:22
recently. I get so many emails still put
29:24
them in the Spotify comments. Make a fake screen name or
29:26
something if you're embarrassed about it.
29:28
Because as I always say, there is no bad question except for
29:31
the one unasked. Do us all a favor, ask the
29:34
question. I'll answer it publicly.
29:36
Thank you. Thank you so much for tuning in.
29:37
If you need help figuring out your custom macro formulation
29:41
needs, you can e-mail me racracrecomposition@gmail.com.
29:48
You can shoot me Adm on my Instagram, which is RAC RAC
29:53
Fitness under score. I just recently opened my
29:56
messages back up, so I will be taking messages or DMS, whatever
30:00
requests for macro help or custom workout programs.
30:04
Or if you would like to apply for a coaching position on my
30:08
squad, the Rack Elite ladies, as we gear up for summer, coming
30:12
around the corner, about about 10 weeks away.
30:14
So again, ladies, thank you so much for listening.
30:17
Thank you for doing your body of service and fueling it
30:19
appropriately. If you want to check out that
30:22
quiz to see if you might be struggling with Lea, it's in the
30:25
show notes. It's also on my Instagram.
30:28
Just check out the pictures and you'll see exactly what I'm
30:30
talking about. It's AQR code.
30:32
OK, talk to you next week.