Latest / The Body Pod / Strength Beyond the Scale: Women’s Physique Coaching, Hormones, Metabolic Health & Stress with Brandon DaCruz

Transcript

Strength Beyond the Scale: Women’s Physique Coaching, Hormones, Metabolic Health & Stress with Brandon DaCruz · The Body Pod

• 0:00
  Speaker 1: Hi everyone.
• 0:00
  Speaker 2: My name is Haley and this is Lara and welcome
• 0:03
  Speaker 2: to the body Pod.
• 0:11
  Speaker 3: Welcome back to the body Pod everyone.
• 0:13
  Speaker 2: Today we have the pleasure of interviewing Brandon Dacruz, who
• 0:17
  Speaker 2: is an online nutrition and physique coach, a credited nutritionists,
• 0:22
  Speaker 2: internationally published fitness model, and national level NPC competitor. Brandon
• 0:28
  Speaker 2: has been featured in publications like Men's Fitness Magazine, Muscular Development,
• 0:33
  Speaker 2: Bodybuilding dot Com, and the Alanarragon Research Review, where he's
• 0:37
  Speaker 2: been a contributing author. Brandon has spent the past fifteen
• 0:40
  Speaker 2: years working in the coaching industry and believes in taking
• 0:43
  Speaker 2: an evidence informed approach where he blends what's been proven
• 0:48
  Speaker 2: in the research with his own anecdotal and first hand
• 0:51
  Speaker 2: in the trench's experience. Having worked with over eleven hundred
• 0:55
  Speaker 2: clients ranging from Lymbia level physique competitors to business owners
• 1:00
  Speaker 2: to lifestyle clients to improve their body composition, optimize performance,
• 1:05
  Speaker 2: and enhance help in order to help his clients achieve
• 1:08
  Speaker 2: their goals, whether that be losing body fat, building muscle,
• 1:12
  Speaker 2: increasing performance, or optimizing help in a sustainable manner. So
• 1:17
  Speaker 2: we thoroughly enjoyed this conversation with Brandon. So, without further ado,
• 1:22
  Speaker 2: let's jump in and learn from Brandon to grouse. Welcome
• 1:31
  Speaker 2: Brandon to the body Pod.
• 1:34
  Speaker 4: Thank you so much for having me. I've been looking
• 1:35
  Speaker 4: forward to this one.
• 1:37
  Speaker 2: We are super stoked to get into your Let's see,
• 1:41
  Speaker 2: it looks like you've coached over eleven hundred clients in
• 1:45
  Speaker 2: your time since you've been an online physique coach.
• 1:48
  Speaker 4: Absolutely so, I've been coaching online exclusively since twenty thirteen.
• 1:52
  Speaker 4: I initially started in person coaching in twenty ten, so
• 1:55
  Speaker 4: it's been a long career and a lot of people,
• 1:58
  Speaker 4: but it's been an immensely gratifying process, to say least.
• 2:01
  Speaker 2: So I'm just curious that this isn't even a question
• 2:05
  Speaker 2: I was going to ask you about how how many
• 2:09
  Speaker 2: do you train more women than men or do you
• 2:12
  Speaker 2: feel like it's a pretty fifty to fifty split.
• 2:14
  Speaker 4: So that's a very interesting question, especially ask me in
• 2:17
  Speaker 4: twenty twenty five, because this has been sort of an evolution.
• 2:21
  Speaker 4: When I first started in person coaching, it was obviously
• 2:23
  Speaker 4: a mix of whoever would have come in the gym,
• 2:25
  Speaker 4: and then in twenty thirteen, when I transitioned out, I
• 2:27
  Speaker 4: was personally doing a lot of fitness modeling based out
• 2:29
  Speaker 4: of New York City, and people were getting attracted to
• 2:33
  Speaker 4: me that were very similar to myself. So I worked
• 2:34
  Speaker 4: with predominantly men. So if I'm to go back to
• 2:36
  Speaker 4: like say twenty thirteen to twenty fifteen, I would say
• 2:40
  Speaker 4: seventy five percent of my clients were males and twenty
• 2:42
  Speaker 4: five percent were females. Now, what ended up happening was
• 2:45
  Speaker 4: I was in a precarious position in twenty fifteen where
• 2:47
  Speaker 4: I was doing contest preps and I had my partner
• 2:49
  Speaker 4: at the time. She decided to do a prep diet
• 2:51
  Speaker 4: with a contest prep coach that was someone that was
• 2:54
  Speaker 4: not related to me at all, but he was someone
• 2:55
  Speaker 4: that was very well known within the female physique space,
• 2:58
  Speaker 4: and she ended up suffering from hypothlemic a menorrhea. Now
• 3:01
  Speaker 4: no one was talking about that at the time. She
• 3:03
  Speaker 4: was in a state of low energy availability, and I
• 3:05
  Speaker 4: had this person in my life that had lost her cycle,
• 3:07
  Speaker 4: had down regulated biofeedback, and there was no answers. You know,
• 3:10
  Speaker 4: the coach pretty much just said he listened, this is
• 3:12
  Speaker 4: what happens, and this is a cost of doing business. Essentially. Now,
• 3:16
  Speaker 4: there was two issues with that. First, and foremost she
• 3:18
  Speaker 4: lost her cycle, not even getting into stage shape. It
• 3:20
  Speaker 4: was just a fad LOS phase ended up itself. We
• 3:22
  Speaker 4: were trying to go away for a summer vacation and
• 3:25
  Speaker 4: I was in stage shape. However she was just getting
• 3:27
  Speaker 4: lean and she had lost her cycle. And it continued
• 3:29
  Speaker 4: on for six months, and he had no interest in
• 3:32
  Speaker 4: really intervening. And so I had to dig into my
• 3:35
  Speaker 4: female physiology textbooks and really learn the female body inside
• 3:39
  Speaker 4: and out beyond. Just like the training and the x's
• 3:41
  Speaker 4: and o's and nutrition in terms of macros and calories
• 3:43
  Speaker 4: and sets and reps. I had to look at the
• 3:45
  Speaker 4: differences in female versus male physiology. I had to look
• 3:47
  Speaker 4: at hypothalamic signaling. I had to look at relative energy deficiency,
• 3:50
  Speaker 4: which had just gotten coined the year before by the IOC.
• 3:53
  Speaker 4: And so it kind of put me in a trajectory
• 3:55
  Speaker 4: where I had a lot of empathy and a lot
• 3:57
  Speaker 4: of compassion for women. And it's actually transition to the
• 4:00
  Speaker 4: point where about seventeen percent of my clients now are
• 4:03
  Speaker 4: women and thirty percent or males. Where so you know,
• 4:05
  Speaker 4: if I go ten years ago, it was exactly the opposite.
• 4:08
  Speaker 4: So I've just I've had a very good fortune of
• 4:10
  Speaker 4: being able to have a wide breadth of expertise and
• 4:13
  Speaker 4: experience working with people of all different backgrounds. I mean,
• 4:15
  Speaker 4: I've worked with everyone from ipe pros that have been
• 4:18
  Speaker 4: on the Olympia level stage to high level executives. Right now,
• 4:21
  Speaker 4: I have people that are working in Silicon Valley at
• 4:23
  Speaker 4: Google things of that sort, and these are high level executives,
• 4:25
  Speaker 4: and a lot of them are females, and they're bad
• 4:27
  Speaker 4: assets to say lead. So I love working with people
• 4:29
  Speaker 4: that are just interested in bettering themselves. You don't have
• 4:32
  Speaker 4: to be a high achiever high performer in physique. You
• 4:35
  Speaker 4: could be a high performer in terms of running a
• 4:37
  Speaker 4: business or in terms of you know, your family life
• 4:40
  Speaker 4: or whatever it may be. But I just like people
• 4:41
  Speaker 4: that want to get better and that are focused on
• 4:43
  Speaker 4: progression over time.
• 4:45
  Speaker 2: That's great because I feel like the physique space. I mean,
• 4:50
  Speaker 2: that's probably that this is my own assumption, and this
• 4:52
  Speaker 2: might not even be true, but given your numbers and
• 4:56
  Speaker 2: the transition to this larger female audience, it seems to
• 4:59
  Speaker 2: me that with this influx of women in the weight
• 5:03
  Speaker 2: room and the physique world, I mean, it's not anything
• 5:07
  Speaker 2: that I followed. I was like in the Iron Man
• 5:09
  Speaker 2: world and so very different. But it seems like it's
• 5:13
  Speaker 2: getting more and more women over the last decade. And
• 5:17
  Speaker 2: it just might be my age and noticing that more
• 5:21
  Speaker 2: that are getting more into these physique online coaching and
• 5:25
  Speaker 2: nutrition coaches and all of that.
• 5:28
  Speaker 4: Absolutely, I think there has been an uptick in terms
• 5:31
  Speaker 4: of the interests of women building their bodies, and I
• 5:33
  Speaker 4: think that's a beautiful thing. If I'm to go back
• 5:35
  Speaker 4: fifteen years ago, when I first started in a gym,
• 5:37
  Speaker 4: there was very it was very infrequently that I would
• 5:39
  Speaker 4: see women really training in a progressive manner, and when
• 5:42
  Speaker 4: they were, they were the minority, and that's a really
• 5:44
  Speaker 4: unfortunate thing. So I remember encouraging women that were in
• 5:47
  Speaker 4: my circle or that were, you know, peers of mine,
• 5:50
  Speaker 4: to get into the weight room. And now I think
• 5:51
  Speaker 4: that we've evolved so much in twenty twenty five, where
• 5:54
  Speaker 4: women want to get strong, women want to build muscle,
• 5:56
  Speaker 4: they want to burn that, they want to enhance their physique,
• 5:59
  Speaker 4: and I find that to be a beautiful process. There's
• 6:01
  Speaker 4: nothing I see this often is my clients, because I
• 6:03
  Speaker 4: work predominantly females. There's nothing more beautiful than watching a
• 6:06
  Speaker 4: woman's step into her strength to really realize that she
• 6:09
  Speaker 4: doesn't need to get smaller or skinnier, or need to
• 6:13
  Speaker 4: take a bless space. There's these preconceived notions in these
• 6:17
  Speaker 4: pop you know, ideals that were put out ten, fifteen,
• 6:20
  Speaker 4: twenty years ago that some women are still stuck in.
• 6:22
  Speaker 4: But now we're in a much more conducive environment where
• 6:24
  Speaker 4: women feel encouraged by those you know in most environments
• 6:27
  Speaker 4: I'm talking about in general, but they're able to explore
• 6:31
  Speaker 4: different physical avenues rather than just weight loss in and
• 6:34
  Speaker 4: of itself.
• 6:36
  Speaker 2: Okay, So if we're looking at how your evidence, so
• 6:40
  Speaker 2: you said you have an evidence based approach, and if
• 6:42
  Speaker 2: we're looking at how that has evolved over your court
• 6:45
  Speaker 2: coaching career, what have you seen the big shifts or
• 6:50
  Speaker 2: the big changes like you mentioned that you you know,
• 6:53
  Speaker 2: Eric Helms, Alan Aragon, some of these big giants in
• 6:57
  Speaker 2: the field. How have you seen for women's specifically the
• 7:01
  Speaker 2: evidence or even just real life coaching experience that you've
• 7:06
  Speaker 2: had with a thousand whim or a thousand people, over
• 7:10
  Speaker 2: a thousand people. What does that look like now from
• 7:13
  Speaker 2: maybe when you started in the field.
• 7:15
  Speaker 4: Absolutely, So I'll take this from my perspective and like
• 7:18
  Speaker 4: how I've evolved, and then I'll go on to how
• 7:20
  Speaker 4: I feel the field has evolved, because sometimes they're not
• 7:22
  Speaker 4: directly correlated, but there are some overlapping avenues. So for me,
• 7:26
  Speaker 4: I've evolved from having a very excess and o's focused
• 7:29
  Speaker 4: coaching style to a more integrative approach, which I refer
• 7:32
  Speaker 4: personally to my coaching approach as a health center coaching model.
• 7:35
  Speaker 4: And early in my career I focus heavily on macros
• 7:37
  Speaker 4: and numbers, while and while that's still foundational, I lead
• 7:41
  Speaker 4: now with physiology and biofeedback. So over the years I've
• 7:44
  Speaker 4: shifted more towards a nuanced and integrative approach that includes
• 7:47
  Speaker 4: metabolic health, hormonal status, nutrient sufficiency, training quality, and psychological readiness.
• 7:52
  Speaker 4: And especially for women, say in their forties or in midlife,
• 7:55
  Speaker 4: I pay close attention to biofeedback signs like their performance,
• 7:58
  Speaker 4: their energy, their recovery, sleep quality, even the stress talerance.
• 8:01
  Speaker 4: That's a huge one, and those are going to tell
• 8:03
  Speaker 4: me more than any other scale could. Ever, so it's
• 8:06
  Speaker 4: I will value those bile feedback parameters and the trends
• 8:10
  Speaker 4: that I see and the triangulation of those trends more
• 8:12
  Speaker 4: than I ever will their scale way. Also, at this
• 8:15
  Speaker 4: point I lean much more into puritization than ever before,
• 8:18
  Speaker 4: because I'm more focused on what a client can achieve
• 8:21
  Speaker 4: over the next twelve months rather than over the next
• 8:23
  Speaker 4: twelve weeks. Whereas, to be honest with you, if you
• 8:25
  Speaker 4: were to look at the online coaching space, when I
• 8:27
  Speaker 4: first got into this in twenty thirteen, no one had
• 8:29
  Speaker 4: continuous coaching programs. These were eight to twelve week programs
• 8:33
  Speaker 4: and people would get on and get off and get
• 8:34
  Speaker 4: onto the next coach. There was no continuation and progression
• 8:37
  Speaker 4: from phase to phase. And I've built out a phasic
• 8:40
  Speaker 4: model where I take clients through multiple phases to be
• 8:42
  Speaker 4: able to each phase is going to potentiate one another,
• 8:45
  Speaker 4: but also to ensure that they not only make progress
• 8:47
  Speaker 4: within a phase, whether that be a fat loss phase
• 8:49
  Speaker 4: or a body recom phase or a building phase, but
• 8:51
  Speaker 4: that they're making progress that's sustainable over the long term.
• 8:54
  Speaker 4: They're learning habits and behaviors that can be implemented and
• 8:57
  Speaker 4: maintained over the long haul. Now, from VI and Charry perspective,
• 9:01
  Speaker 4: I think that we have to realize that evidence based
• 9:03
  Speaker 4: practice is a three pronged model. So that includes the
• 9:06
  Speaker 4: best available evidence from the scientific literature, That includes the
• 9:09
  Speaker 4: experiences and the expertise of the clinician or in my
• 9:12
  Speaker 4: case me as a coach, and then also the preferences,
• 9:15
  Speaker 4: the abilities, and the bottlenecks or limitations of the client
• 9:18
  Speaker 4: that we're working with. So I think that one thing
• 9:20
  Speaker 4: that has really evolved over you know, say, in the
• 9:23
  Speaker 4: last five to ten years, is really a focus on
• 9:26
  Speaker 4: treating women as an individual and not treating them. There's
• 9:29
  Speaker 4: a common colloquial saying like women are not small men,
• 9:31
  Speaker 4: and I agree with that one hundred percent. You know,
• 9:33
  Speaker 4: we can't just look at every single person as you know,
• 9:36
  Speaker 4: just the same as someone else. So I wouldn't train
• 9:39
  Speaker 4: and this goes for all clients. But I'm not going
• 9:41
  Speaker 4: to train, you know, a forty five year old woman
• 9:43
  Speaker 4: that's IMPAIRMENTO Paul is the same way that I train
• 9:45
  Speaker 4: a twenty five year old bodybuilder. Like that makes no
• 9:47
  Speaker 4: sense because their goals are different, their lifestyles different, and
• 9:49
  Speaker 4: their stress and responsibilities that they have on their plate
• 9:51
  Speaker 4: are completely opposing to one another. And I think that
• 9:54
  Speaker 4: we always should have taken in individualized and customized approach.
• 9:56
  Speaker 4: But I think that's becoming more and more evident as
• 9:59
  Speaker 4: to why it's important and that it's going to make
• 10:02
  Speaker 4: the difference because people, especially women, and I can say
• 10:05
  Speaker 4: this from experience having worked with so many, they're dealing
• 10:07
  Speaker 4: with high amounts of stress in every before And to
• 10:09
  Speaker 4: be completely objective with you, and when I compare, and
• 10:12
  Speaker 4: this isn't to speak down upon men by any means,
• 10:14
  Speaker 4: but I have a great sample of hundreds and hundreds
• 10:17
  Speaker 4: of clients that are males versus hundreds and hundreds of
• 10:19
  Speaker 4: clients that are females, and when I look at them
• 10:21
  Speaker 4: and do a comparative analysis, women are dealing with far
• 10:23
  Speaker 4: more stress than ever and than men are. And so
• 10:27
  Speaker 4: these are things that we have to take in consideration.
• 10:29
  Speaker 4: There's something called alistatic load, which is essentially your total
• 10:31
  Speaker 4: stress bucket, which means that we don't have these different
• 10:33
  Speaker 4: buckets that we allocate trust to. So say your physiological stress,
• 10:37
  Speaker 4: you've been dieting chronically, you've been smashing yourself in the gym,
• 10:41
  Speaker 4: doing way too much, hit cardio, all these different inputs
• 10:43
  Speaker 4: they go in see the same bucket as your emotional stress,
• 10:45
  Speaker 4: whether that be from financials or relationships, and then also
• 10:49
  Speaker 4: your psychological stress from maybe body image issues or not
• 10:52
  Speaker 4: feeling confident in yourself. These all things, there's an amalgamation
• 10:55
  Speaker 4: that leads this total trust bucket, this alistatic load which
• 10:58
  Speaker 4: often in many women that I counter. It's overflowing. So
• 11:01
  Speaker 4: we need to learn how to prioritize stress reduction, trust management,
• 11:05
  Speaker 4: and also realizing that we need to work with the
• 11:06
  Speaker 4: body against rather than against the body. So those are
• 11:09
  Speaker 4: some components that I've seen involved, and we're making it
• 11:11
  Speaker 4: so that there's a lot more information being put out
• 11:14
  Speaker 4: that are very directed towards women, which I think is
• 11:17
  Speaker 4: a great thing.
• 11:19
  Speaker 2: Yeah, that's that's the hardest part is is I have
• 11:22
  Speaker 2: a client right now that is postmenopausal and has a
• 11:26
  Speaker 2: baby and the baby's up, and it's like, you're.
• 11:33
  Speaker 1: Just sleep deprived.
• 11:36
  Speaker 4: Parameters.
• 11:37
  Speaker 2: Yeah, like in my twenties and like when I was
• 11:41
  Speaker 2: having my children, I can't even imagine that having like
• 11:46
  Speaker 2: the changes of you know, transitioning into menopause with the
• 11:50
  Speaker 2: sleep disruptions and then having to get up for a child.
• 11:54
  Speaker 2: And Laura has I'm in that saying, oh, so Perry,
• 12:00
  Speaker 2: you are you know, here we are in the perimentopause
• 12:02
  Speaker 2: sphase and then she's dealing with the baby.
• 12:04
  Speaker 1: So that adds that all is.
• 12:06
  Speaker 2: Accumulated in this stress bucket that you were talking about.
• 12:10
  Speaker 4: No, absolutely, So it's all an amalgamation of things, and
• 12:13
  Speaker 4: I think that we have to consider that. And really,
• 12:16
  Speaker 4: when we're trying to cater the information or even the
• 12:18
  Speaker 4: approaches that we tape with a client, we're looking at
• 12:20
  Speaker 4: a three hundred and sixty all encompassing view. We're not
• 12:23
  Speaker 4: just looking I always say coaching goes far beyond the
• 12:25
  Speaker 4: x's and o's of nutrition in terms of macros and
• 12:28
  Speaker 4: calories and training in terms of sets and reps. We
• 12:30
  Speaker 4: need to consider that person's lifestyle, their responsibilities, their stressors,
• 12:34
  Speaker 4: their psychological readiness in terms of are they ready to diet,
• 12:37
  Speaker 4: are they ready to push their body in the gym
• 12:40
  Speaker 4: or out of the gym, And so there's so many
• 12:42
  Speaker 4: components that need to be considered that that's something that
• 12:44
  Speaker 4: I find to be a much greater evolution. We have
• 12:46
  Speaker 4: a lot more female specific research that we can look
• 12:48
  Speaker 4: at that is catered towards women in midlife or in
• 12:51
  Speaker 4: perimenopause or in menopause, which you know, really, when it
• 12:55
  Speaker 4: comes down to research, it's not giving us a protocol.
• 12:57
  Speaker 4: It's not telling us what to do. You know, today's Thursday.
• 12:59
  Speaker 4: It's not going to tell you what you know how
• 13:00
  Speaker 4: to train or how to eat on a Friday. However,
• 13:03
  Speaker 4: it does point us in the right direction where someone
• 13:05
  Speaker 4: like myself can interpret the data and then also see
• 13:07
  Speaker 4: does it apply to the women that actually work with.
• 13:09
  Speaker 4: Are they of a you know, specific sample population that's
• 13:14
  Speaker 4: that's similar to what I'm working with. If not, it's
• 13:16
  Speaker 4: not applicable. So we have to take all those things
• 13:18
  Speaker 4: in consideration and really have an all encompassing approach that
• 13:22
  Speaker 4: is evidence based. But it's not just what the research says.
• 13:25
  Speaker 2: Okay, So I want to break down these phases because
• 13:28
  Speaker 2: this is and then I'll tell you tell you the
• 13:31
  Speaker 2: hardest one that I think.
• 13:33
  Speaker 1: So we have the phases.
• 13:34
  Speaker 2: You have primer deficit, deficit dloads, and metabolic restoration. So
• 13:40
  Speaker 2: how does that differ from a traditional fat loss approach?
• 13:44
  Speaker 2: So first of all, is it hard for you to
• 13:47
  Speaker 2: talk people into a priming phase? And let's go over
• 13:51
  Speaker 2: what the priming phase means? Because I get women that
• 13:54
  Speaker 2: are like, yeah, no thanks, I want to start my
• 13:58
  Speaker 2: fat loss journey yesterday. But walk us through those those
• 14:03
  Speaker 2: different models and how you came, how you chose those.
• 14:08
  Speaker 4: Absolutely, So a primer phase is generally where I start
• 14:10
  Speaker 4: most women out at it, and and most clients in general,
• 14:12
  Speaker 4: because to be quite frank with you, I do a
• 14:14
  Speaker 4: comprehensive needs analysis when someone you know sends me an
• 14:17
  Speaker 4: intake for coaching or has an inquiry about coaching, And
• 14:20
  Speaker 4: really what that's going through is all these different parameters
• 14:22
  Speaker 4: are biofeedback, their dieting history, medication history, it could be
• 14:27
  Speaker 4: you know, medical background, all these different things. And I
• 14:29
  Speaker 4: specifically get a lot of women that are in a
• 14:31
  Speaker 4: high trustee they've been they have a very long history
• 14:34
  Speaker 4: of dieting. They have never given their bodies enough rest
• 14:37
  Speaker 4: or enough nutrition and fueling themselves properly, so they're dealing
• 14:39
  Speaker 4: with a bunch of down regulations. They're suffering from metabol adaptation,
• 14:42
  Speaker 4: which is often you know, misconstrued and misinterpreted as something
• 14:46
  Speaker 4: called metabolic damage, which I know you guys wanted to
• 14:48
  Speaker 4: talk about, so we can leave that for a little
• 14:50
  Speaker 4: bit later. But they are dealing with bottlenecks within their
• 14:53
  Speaker 4: physiology which is making it so they have to sustain
• 14:55
  Speaker 4: themselves on very low amounts of calories. So not only
• 14:58
  Speaker 4: are they not eating enough so they are getting sufficient micronutrients.
• 15:01
  Speaker 4: Because their calorie intake is so low, they're suffering gramifications
• 15:04
  Speaker 4: for that. So we're seeing it down regulation and energy
• 15:06
  Speaker 4: expenditure from all components of total daily energy expenditures. So
• 15:09
  Speaker 4: we're seeing their BMR suppress because they're under eating. We're
• 15:11
  Speaker 4: seeing meat be downregulated because they're sluggish, they don't have
• 15:14
  Speaker 4: a lot of energy to move around, they don't feel lively,
• 15:16
  Speaker 4: and they don't have great vitality. We're seeing exercise activity thermogenesis,
• 15:21
  Speaker 4: which the calories that you burn during exercise being decreased
• 15:23
  Speaker 4: because they don't have enough output. They don't even have
• 15:25
  Speaker 4: enough energy in the system to really power through these workouts.
• 15:28
  Speaker 4: And then also we're seeing the thermic effective feeding just
• 15:32
  Speaker 4: inherently going down just due to the fact that they're
• 15:34
  Speaker 4: not eating a sufficient amount of calories. And so a
• 15:36
  Speaker 4: lot of women come to me in this position where
• 15:38
  Speaker 4: they want to go into a fallosphase because want the
• 15:40
  Speaker 4: results that come with a fall loos phase, but their
• 15:42
  Speaker 4: body is not physiologically on the right state to do so,
• 15:45
  Speaker 4: so I use a primer phase as a way to
• 15:47
  Speaker 4: enhance their physiology and really get themselves into a better place,
• 15:50
  Speaker 4: both metabolically, but also from a habits and behavior's perspective,
• 15:53
  Speaker 4: we need to focus on sufficient fueling. I'm working on
• 15:56
  Speaker 4: different habits and behaviors with them, making sure that they're
• 15:58
  Speaker 4: not skipping long times without eating, or they're getting sufficient
• 16:01
  Speaker 4: protein spread across the day. We're really working on foundational
• 16:04
  Speaker 4: habits and behaviors to be able. I always say this
• 16:07
  Speaker 4: to clients. A healthy body is a responsive body. And
• 16:09
  Speaker 4: what I mean by that is when you put yourself
• 16:11
  Speaker 4: in a position to succeed, and when you really give
• 16:14
  Speaker 4: your body what it needs, it'll do what you want.
• 16:16
  Speaker 4: But it doesn't work in the reverse order. A lot
• 16:18
  Speaker 4: of people try to force fat loss, and I'm a
• 16:20
  Speaker 4: big fan of coaxing fat loss. Getting the body in
• 16:22
  Speaker 4: a state where you're eating sufficient calories, you're in a
• 16:25
  Speaker 4: place where you're moving well, you're feeling good. From a
• 16:27
  Speaker 4: functionality perspective, you look good, you feel good, you function well,
• 16:30
  Speaker 4: and you're able to have some room to cut from.
• 16:33
  Speaker 4: So from there, you know, once someone finishes a primer phase,
• 16:36
  Speaker 4: which can take some months, you know, if someone has
• 16:37
  Speaker 4: been down regulated for many years and I'm looking at
• 16:39
  Speaker 4: a downregulated a thyroido axis where someone has hypothyroidism or
• 16:42
  Speaker 4: hashimotos or something like that. We need to resolve that
• 16:45
  Speaker 4: first before we try to put for fat loss, because
• 16:48
  Speaker 4: your energy expenditure is going to be decreased as a
• 16:50
  Speaker 4: result of that. So I take them through a primer
• 16:52
  Speaker 4: phase and then I would transition most people dependent on
• 16:54
  Speaker 4: goal into a fat loss phase, and that's where a
• 16:57
  Speaker 4: deficit would be induced. But I like to do it
• 17:00
  Speaker 4: through a little bit of a different combination than everyone.
• 17:02
  Speaker 4: Some people go, you know, deficit just from nutrition. I
• 17:05
  Speaker 4: like to modify nutrition first, and then I also like
• 17:07
  Speaker 4: to increase activity, and that's really where I get them
• 17:09
  Speaker 4: into more of a high flux phase or a high
• 17:12
  Speaker 4: flux state where they're eating more and they're moving more.
• 17:14
  Speaker 4: So instead of being in a very low flux state
• 17:16
  Speaker 4: where they're eating very little calories like they used to
• 17:18
  Speaker 4: and being downregulated and unable to move a lot, so
• 17:20
  Speaker 4: their energy expenditure suppressed, I'm trying to keep their calories
• 17:23
  Speaker 4: higher and then also having them move more so they
• 17:25
  Speaker 4: have higher energy output. But with that that higher energy
• 17:28
  Speaker 4: intake is going to have better biofeedback, better energy levels.
• 17:31
  Speaker 4: They're going to have more energy for the gym, but
• 17:33
  Speaker 4: also outside of the gym, so we're going to be
• 17:35
  Speaker 4: burning calories more on a twenty four hour basis than
• 17:37
  Speaker 4: they would in any other state. From there, I would
• 17:40
  Speaker 4: transition out to a metabolic restoration phase. A metabolic restoration
• 17:42
  Speaker 4: phase is my way of refinding a client's maintenance calories.
• 17:45
  Speaker 4: And why that's so vital is because say that you've
• 17:48
  Speaker 4: lost a sufficient amount of weight, say that you've lost
• 17:49
  Speaker 4: ten percent of your body weight, You've went from one
• 17:52
  Speaker 4: hundred and fifty pounds one hundred and thirty five pounds. Well,
• 17:54
  Speaker 4: if we look at the research literature on this, there's
• 17:56
  Speaker 4: a great literature review by Liable and Rosenbomb from twenty ten.
• 18:00
  Speaker 4: It's adaptive thermogenesis in humans, and what they found was
• 18:02
  Speaker 4: a ten percent weight loss can lead to a twenty
• 18:04
  Speaker 4: five percent decrease in total daily energy expenditure, meaning you're
• 18:07
  Speaker 4: burning twenty five percent less calories than you were. So
• 18:10
  Speaker 4: say that you were someone at one hundred and fifty
• 18:12
  Speaker 4: pounds with a two thousand calorie total daily energy expenditure,
• 18:15
  Speaker 4: meaning that your maintenance calories were two thousand. By the
• 18:17
  Speaker 4: end of that fat loss phase, you could be down
• 18:19
  Speaker 4: to fifteen hundred, So we can't just bring you right
• 18:21
  Speaker 4: back to two thousand, which was your previous maintenance and
• 18:23
  Speaker 4: expect that you're going to be able to maintain the
• 18:25
  Speaker 4: fat loss that you've had and you're not going to rebound.
• 18:28
  Speaker 4: So we need to work your calories up over time,
• 18:30
  Speaker 4: and we have to replete any nutrients that have not
• 18:33
  Speaker 4: been sufficient during that phase. And so I'm really trying
• 18:35
  Speaker 4: to rEFInd someone's maintenance calories. I'm trying to re establish
• 18:38
  Speaker 4: and increase energy availability so there's more energy coming to
• 18:40
  Speaker 4: the system. And I'm trying to focus on improving bile
• 18:43
  Speaker 4: feedback to recover from the diet itself, and that's a
• 18:46
  Speaker 4: phase that's very vital. But these are just like the
• 18:48
  Speaker 4: primer phases overlook the metabolve restoration phases overlooked as well.
• 18:51
  Speaker 4: Most people are jumping from fat loss phase to fat
• 18:53
  Speaker 4: loss phase, and the only time they're not in a
• 18:55
  Speaker 4: fat loss phase is where they're falling off on the weekend.
• 18:57
  Speaker 4: So this is what I refer to as the concept
• 18:59
  Speaker 4: of weekday die. People slam themselves Monday through Friday. They
• 19:02
  Speaker 4: slash their calories, they go hard in the gym, and
• 19:04
  Speaker 4: then on Saturday and Sunday they fall off. So it's
• 19:06
  Speaker 4: pretty much getting the worst of both worlds. You're getting
• 19:09
  Speaker 4: the down regulations and the hormonal adaptations that come with
• 19:12
  Speaker 4: diet induced metabolic adaptation Monday through Friday. Then you're getting
• 19:15
  Speaker 4: the fat regame that comes with overfeeding on Saturday and Sunday,
• 19:17
  Speaker 4: and you're really kind of what you're in what I
• 19:20
  Speaker 4: would call diet purgatory.
• 19:22
  Speaker 3: Okay, I have a bunch of questions.
• 19:24
  Speaker 2: Number one, so you talked about the primer phase, So
• 19:28
  Speaker 2: you how do you know when a client's ready to
• 19:31
  Speaker 2: come out of a primer phase? You said it could
• 19:35
  Speaker 2: be a couple of months, and that's where does that depend? Well,
• 19:40
  Speaker 2: Number one, on the biofeedback, I'm sure, But does it
• 19:43
  Speaker 2: also depend on how much weight a person has to lose?
• 19:47
  Speaker 1: And I'll stop there.
• 19:49
  Speaker 4: Yep, So the length of primer phase is going to
• 19:52
  Speaker 4: depend on that person's physiological and psychological readiness. So I'm
• 19:55
  Speaker 4: going to look at multiple parameters, but excuse me, both
• 19:58
  Speaker 4: objective and subject to feedback to see if they're in
• 20:00
  Speaker 4: a right state to move forward. Now, I really want
• 20:03
  Speaker 4: to make this apparent though, a primary phase is not
• 20:05
  Speaker 4: a lack of progress. You know, a lot of people
• 20:07
  Speaker 4: will analogize that with maintenance phase. I'm generally recomping women
• 20:10
  Speaker 4: during that phase because I'm increasing their energy intake, but
• 20:13
  Speaker 4: I'm doing so through very specific and strategic nutritional modifications.
• 20:17
  Speaker 4: So a lot of times women come to me and
• 20:18
  Speaker 4: they're under eating protein. So I'm increasing protein, which has
• 20:22
  Speaker 4: a high thermic effective feeding. It's going to increase and
• 20:24
  Speaker 4: lean to better ability to increase lean mass. I'm also
• 20:28
  Speaker 4: pairing their training with that nutrition. I'm utilizing strategies such
• 20:31
  Speaker 4: as nutrient timing, where I'm feeling, where I'm the workout perimeter.
• 20:34
  Speaker 4: I have a lot of women that comes to me
• 20:35
  Speaker 4: and they're training in a facet state. And now we
• 20:37
  Speaker 4: can debate the cortisol secretion of facet training and this,
• 20:40
  Speaker 4: that and the other. Like many people are going to
• 20:42
  Speaker 4: get into the mechanisms, but really, when it comes down
• 20:44
  Speaker 4: to it, if you look at outcome data on people
• 20:46
  Speaker 4: in resistant training studies facet versus fed training, we see
• 20:50
  Speaker 4: better outcomes in fed trainings for resistant trading in particular,
• 20:54
  Speaker 4: aerobic training is a completely different animal, but we're seeing
• 20:57
  Speaker 4: better outcomes. So when I'm able to take someone for
• 20:58
  Speaker 4: eight to twelve weeks and increase their train performance. Get
• 21:00
  Speaker 4: them progressively overloading following a progressive resistance training program where
• 21:04
  Speaker 4: they're actually geting sufficient mechanical tension on their bodies, they're
• 21:07
  Speaker 4: actually training in a manner that's conducive to maximizing mulcile growth.
• 21:11
  Speaker 4: Now they're increasing their lean body mass and generally staying
• 21:14
  Speaker 4: around the same weight, so they're recamping. But really, if
• 21:16
  Speaker 4: you think about it, when you increase lean mass and
• 21:18
  Speaker 4: you stay around the same weight, it means your body
• 21:19
  Speaker 4: fat percentage, without even going through a fat loss phase,
• 21:22
  Speaker 4: you've decreased your body fat percentage. So a lot of times,
• 21:24
  Speaker 4: if you were to look and I would refer anyone
• 21:27
  Speaker 4: to look at my instagram at Brandon Cruz Underscore, you
• 21:29
  Speaker 4: could see primer phase transformations and these people look leaner
• 21:32
  Speaker 4: and look more muscular, and that's because they've recomped during
• 21:34
  Speaker 4: that phase. So it isn't a period of stagnancy. It's
• 21:37
  Speaker 4: just we're not going to be chasing fat and weight
• 21:39
  Speaker 4: loss on the scale because you already have adaptations that
• 21:42
  Speaker 4: are not going to be conducive for you to actually
• 21:44
  Speaker 4: move forward and lose a substantial amount of weight. If
• 21:46
  Speaker 4: you come to me with a downregulated thyroid, or you
• 21:48
  Speaker 4: have low sex hormones, or you've lost your period. With
• 21:51
  Speaker 4: many of the women that come to me, they have
• 21:52
  Speaker 4: gone through chronic guiding cycles where they're in hypothlimgamentary. I
• 21:55
  Speaker 4: mean they've went three or more months without a consistent
• 21:58
  Speaker 4: mental cycle. We need to resolve that at first and
• 22:01
  Speaker 4: take off that battleneck from your physiology before we push
• 22:03
  Speaker 4: forward for any more fat loss.
• 22:07
  Speaker 2: That's super important. I can't believe that your partner at
• 22:09
  Speaker 2: the time, what six months.
• 22:13
  Speaker 4: Yeah, So I'm going to be comely frank with you.
• 22:14
  Speaker 4: I've had I've had women up to so. I actually
• 22:18
  Speaker 4: had a case study recently. I have a woman up
• 22:20
  Speaker 4: in Canada that I've been working with. It took her
• 22:22
  Speaker 4: ten years to restore a mental cycle and we worked
• 22:24
  Speaker 4: together for a year and a half just to get
• 22:26
  Speaker 4: it back online. And that was due to many things.
• 22:28
  Speaker 4: She had an eating disorder early in life. I have
• 22:30
  Speaker 4: a client that actually I just put this up on
• 22:32
  Speaker 4: my story today coincidentally that it was the caption of
• 22:35
  Speaker 4: the story was that if you had told me fifteen
• 22:37
  Speaker 4: years ago, when I'm on the gym floor training meatheads,
• 22:40
  Speaker 4: that the highlight of my week would be restoring someone's
• 22:43
  Speaker 4: mental cycle and having a client, you know, email me
• 22:45
  Speaker 4: that I would have never believed you, but at this
• 22:47
  Speaker 4: point in my life, these are some of the highlights
• 22:48
  Speaker 4: of my week. So I had a client recently that
• 22:50
  Speaker 4: had lost our period. She has a very large social
• 22:53
  Speaker 4: media influence and following, and she was trying to stay
• 22:56
  Speaker 4: lean for the grand that it is what it is,
• 22:58
  Speaker 4: and she had lost her period for three and a
• 22:59
  Speaker 4: half years. She just got it back yesterday, so this
• 23:02
  Speaker 4: is a huge accomplishment for her. And then I found
• 23:03
  Speaker 4: another woman, and these are just I've helped dozens of
• 23:06
  Speaker 4: women restore their mental cycle, but these are specific cases
• 23:09
  Speaker 4: that stick out of my head. I had a woman
• 23:11
  Speaker 4: that was actually forty when she lost her cycle. She
• 23:13
  Speaker 4: was a competitor and her coach had told her, hey,
• 23:15
  Speaker 4: this is part of the process and very similar to
• 23:17
  Speaker 4: my partner was ten years ago. However, when it didn't
• 23:20
  Speaker 4: come back in a year or two, she was forty
• 23:21
  Speaker 4: two years old, she went to her PCP and he
• 23:24
  Speaker 4: told her that she had went through menopause early. So
• 23:26
  Speaker 4: she had went through menopause at forty.
• 23:28
  Speaker 1: Two, so she so mad.
• 23:32
  Speaker 4: Here's this story so at forty eight, she starts working
• 23:34
  Speaker 4: with me, and it was the first time in her
• 23:35
  Speaker 4: life where she was sufficiently fueled. I ran blood work
• 23:37
  Speaker 4: every three to six months. I was looking at hormonal patterns, markers,
• 23:42
  Speaker 4: physiological you know, biofeedback, looking in a wresting heart rate.
• 23:45
  Speaker 4: She was in a sympathetically driven state. So when this
• 23:47
  Speaker 4: woman came to me, she had the resting heart rate
• 23:48
  Speaker 4: of like eighty one. So she was in sympathetic overdrive.
• 23:51
  Speaker 4: So very stressed, high quartersol secretor all these these things.
• 23:55
  Speaker 4: And she had stayed very very lean for very long,
• 23:57
  Speaker 4: had used androgens. There was a bunch of things in
• 23:59
  Speaker 4: the system that really confounding whether she had hypothletic menrhea
• 24:04
  Speaker 4: or she was metopausal. But she came to me and
• 24:05
  Speaker 4: told me, Brandon, I'm menopausal. Okay, I'm not gonna argue
• 24:08
  Speaker 4: with you. So six months in, I get a voice
• 24:10
  Speaker 4: note and she's hysterically crying. She had her first period.
• 24:13
  Speaker 4: She I worked with her for another two years. She
• 24:15
  Speaker 4: had periods into her fifties. So that was a misdiagnosis,
• 24:17
  Speaker 4: just based on the fact that her initial coach had
• 24:19
  Speaker 4: told her, Hey, that's normal to lose your period. He
• 24:21
  Speaker 4: had done nothing to restore it or to try to
• 24:23
  Speaker 4: get her hypotheimic signaling back online, and hadn't educated her
• 24:26
  Speaker 4: to the point that, hey, listen, this is something that
• 24:29
  Speaker 4: may come from being in low energy availability. But then
• 24:31
  Speaker 4: we got to get you out of this state, get
• 24:32
  Speaker 4: you out of a defit, get you out of a
• 24:34
  Speaker 4: period of active weight loss, and focus on restoring your
• 24:36
  Speaker 4: mental cycle. Because we even seen the literature. There's a
• 24:38
  Speaker 4: great study about holiday and it's a key studdy and
• 24:40
  Speaker 4: a female athlete who lost her cycle about twelve weeks
• 24:42
  Speaker 4: into a contest prep phase. It took her seventy two
• 24:44
  Speaker 4: weeks to get back and the reason for it was
• 24:46
  Speaker 4: she was staying way too lean during her actual post
• 24:50
  Speaker 4: contest phase. So we have to be very specific. So
• 24:53
  Speaker 4: the phases and the progression, the duration that I take
• 24:56
  Speaker 4: someone through is based on that individual's specific case.
• 25:00
  Speaker 2: Do you only work with physique competitors, Absolutely not, So
• 25:04
  Speaker 2: I have a wide demographic.
• 25:05
  Speaker 4: So I used to work with very I would say
• 25:09
  Speaker 4: predominantly with the physic athletes, and in twenty nineteen I
• 25:11
  Speaker 4: stopped competing myself, and then since then I no longer
• 25:15
  Speaker 4: work with as many I used to work with a
• 25:16
  Speaker 4: lot of professional PHYSIQ athletes, but now it's mostly lifestyle clients.
• 25:19
  Speaker 4: Like I said, the best way to encompass who I
• 25:21
  Speaker 4: work with are high performers, and it doesn't have to
• 25:23
  Speaker 4: be a high performer just in the gym or in
• 25:25
  Speaker 4: their physique or in competition. I work actually much more
• 25:27
  Speaker 4: with lifestyle individuals that I think. What I can relate
• 25:30
  Speaker 4: to with a lot of clients that I work with
• 25:31
  Speaker 4: now is their type A individuals. They burn the candle
• 25:34
  Speaker 4: at both ends and we can relate very much. So
• 25:37
  Speaker 4: because I was the person that I was, Hayley, I
• 25:39
  Speaker 4: was telling you this offline. I spent ten years in
• 25:42
  Speaker 4: a corporate structure where I was working in Manhattan while
• 25:44
  Speaker 4: I was building my nutrition coaching business. So I was
• 25:46
  Speaker 4: a national sales director. I flew all over the country.
• 25:48
  Speaker 4: There was many years I was on the road forty
• 25:49
  Speaker 4: weeks a year trying to enhance my physique, and I
• 25:51
  Speaker 4: was competing. At that time. I was bringing the candle
• 25:53
  Speaker 4: on every end that you could think of. At the
• 25:55
  Speaker 4: same time, I was staying up every single night when
• 25:57
  Speaker 4: I would get home to hotels, or i'd get back
• 25:59
  Speaker 4: from a tree, or I would be waking up at
• 26:01
  Speaker 4: three am, which I still do to this day, but
• 26:03
  Speaker 4: that's for a different reason. I'd be waking up in
• 26:05
  Speaker 4: the morning to do client check ins because I was
• 26:06
  Speaker 4: trying to build a coaching business for ten years while
• 26:09
  Speaker 4: running a massive company, you know, as a sales director
• 26:12
  Speaker 4: for those ten years. So I can very much relate
• 26:15
  Speaker 4: to the individuals that are trying to do it all,
• 26:17
  Speaker 4: and they want to do it all, and I get that,
• 26:18
  Speaker 4: but we really have to prioritize specific goals. And that's
• 26:21
  Speaker 4: why I use a phasic approach, where each phase has
• 26:24
  Speaker 4: a specific intention and goal. We stay focused on that
• 26:26
  Speaker 4: and then we move on to the next and each
• 26:28
  Speaker 4: single phase will potentiate the results to the next one.
• 26:31
  Speaker 5: Why do you wake up at three am? I just
• 26:33
  Speaker 5: have to know.
• 26:34
  Speaker 4: So I was saying this to Haley off Air Laura,
• 26:36
  Speaker 4: but I have about thirty to forty percent of my
• 26:39
  Speaker 4: clients currently or international. So I have a lot of
• 26:41
  Speaker 4: clients in New Zealand and in Australia, and I want
• 26:43
  Speaker 4: to be able to interact with them and communicate on
• 26:46
  Speaker 4: a time basis where I can still get through to them. So,
• 26:48
  Speaker 4: for instance, a lot of my clients internationally are between
• 26:51
  Speaker 4: eight to fourteen hours ahead of me. So basically the
• 26:54
  Speaker 4: latest I could really wake up is three am to
• 26:56
  Speaker 4: be able to get in touch with them before they
• 26:58
  Speaker 4: go to bed, before they have family time and things.
• 27:00
  Speaker 4: And I'm someone that I really I really pride myself
• 27:02
  Speaker 4: on great communication and being really like in the trenches
• 27:05
  Speaker 4: with my clients. So I find that this is the
• 27:06
  Speaker 4: best way for me to set myself up and set
• 27:08
  Speaker 4: them up for s.
• 27:09
  Speaker 5: So when do you go to sleep?
• 27:11
  Speaker 4: I go to sleep at seven pm, so I know that's.
• 27:13
  Speaker 3: That's you have to get the eight hours.
• 27:17
  Speaker 1: You do.
• 27:18
  Speaker 5: Not look tired or sleep deprived.
• 27:21
  Speaker 4: I've been up since three am. I've been up since
• 27:23
  Speaker 4: three am today, and I'm good to go. No, I
• 27:25
  Speaker 4: have a very dialed in circadian rhythm. So I had
• 27:28
  Speaker 4: some sleep issues early on because I was obviously traveling
• 27:31
  Speaker 4: all around the country, but I've really dialed that in.
• 27:33
  Speaker 4: That's something I very much focus on with clients. Like
• 27:35
  Speaker 4: I said, it's not just about nutrition, it's not just
• 27:37
  Speaker 4: about training, it's about an all encompassing lifestyle design and
• 27:39
  Speaker 4: really trying to optimize the things. So I found that
• 27:41
  Speaker 4: you know, specific sleep hygiene routines or even supplementation, things
• 27:44
  Speaker 4: of that sort can really enhance someone's ability to get
• 27:47
  Speaker 4: quality sleep and to get the sufficient quality quantity that
• 27:50
  Speaker 4: they need. And that's going to have downstream ramifications and
• 27:52
  Speaker 4: implications on everything. That's going to help with appetite because
• 27:55
  Speaker 4: we know that when you have short sleep, it increases appetite.
• 27:57
  Speaker 4: We see in certain studies up to five hundred five
• 28:00
  Speaker 4: to six hundred calories increase in your ad libinum, so
• 28:03
  Speaker 4: your natural eating to society intake after a day of
• 28:05
  Speaker 4: short sleep. We see that it or it disrupts your
• 28:09
  Speaker 4: fat loss to lean mass retention during a fat loss phase.
• 28:12
  Speaker 4: So there's a two week study by not n Root
• 28:15
  Speaker 4: in Nettle Cheva. It's a weird last name, but they
• 28:19
  Speaker 4: looked at the outcomes of five point five hours of sleep,
• 28:22
  Speaker 4: so that was short sleep versus eight point five hours
• 28:24
  Speaker 4: to sleep during a deficit and what they found was
• 28:26
  Speaker 4: it was a flip flop in the actual amount of
• 28:29
  Speaker 4: lean mass and fat mass that was lost. So I
• 28:31
  Speaker 4: believe in the short sleep condition they lost about fifty
• 28:35
  Speaker 4: five percent more of their weight same amount of weight,
• 28:38
  Speaker 4: so it's the same defictate equated fifty five percent more
• 28:40
  Speaker 4: weight from lean mass than from fat mass and then
• 28:44
  Speaker 4: in the other equation. So really what we see is
• 28:45
  Speaker 4: that there could be drastic differences if you don't get
• 28:48
  Speaker 4: enough sufficient sleep quality and sleep quantity.
• 28:50
  Speaker 2: All right, So what would you do with a client
• 28:52
  Speaker 2: that wasn't sleeping well? Like me, take them out of
• 28:56
  Speaker 2: a deficit? Number one, I would imagine.
• 28:59
  Speaker 4: Yeah, So, or what is your case? We can go
• 29:01
  Speaker 4: through a case study.
• 29:02
  Speaker 6: Around you're the avatar lur I know exactly well, I
• 29:06
  Speaker 6: have a twenty one month old and so my sleep
• 29:10
  Speaker 6: is getting better, but let's pretend it was back sixteen
• 29:14
  Speaker 6: months old.
• 29:15
  Speaker 5: I mean, I'm up three times a night.
• 29:18
  Speaker 4: All right, So we're going to try to optimize with
• 29:20
  Speaker 4: within what's in your control. So I'm a big advocate
• 29:23
  Speaker 4: of I like to develop plans and strategies for clients
• 29:26
  Speaker 4: that meet in the middle between what's optimal for that
• 29:28
  Speaker 4: person's goal and then what's also practical for their lifestyle.
• 29:30
  Speaker 4: Because if I just told you, hey, put blue boxers
• 29:33
  Speaker 4: on or a mask on and earplugs and just you know,
• 29:36
  Speaker 4: knock out and not take care of your child, that
• 29:38
  Speaker 4: would get you better sleep. But that's not going to
• 29:40
  Speaker 4: do anything like that's going to impair your actual real life.
• 29:42
  Speaker 4: So that's where we would look at a full daily design.
• 29:45
  Speaker 4: So we look at setting up your circadian rhythm in
• 29:47
  Speaker 4: a more optimized manner. So first thing we're going to
• 29:49
  Speaker 4: do is early in the morning, make sure you get
• 29:51
  Speaker 4: sufficient sunlight. Now, if you are someone that either you
• 29:53
  Speaker 4: wake up very early like myself and you can't get
• 29:55
  Speaker 4: someone because it's three am in Tennessee, or you just
• 29:58
  Speaker 4: can't get outside because you're taking care of your we
• 30:00
  Speaker 4: can look at a luxe light which is going to
• 30:02
  Speaker 4: have essentially it's a light therapy lamp. Do it for
• 30:04
  Speaker 4: thirty minutes and it mimics what we would get from
• 30:06
  Speaker 4: outdoor exposure and those photo Essentially light hitting the photons
• 30:10
  Speaker 4: in the back of your eyes. That's going to set
• 30:11
  Speaker 4: up your circating rhythm. It's also going to suppress meltone
• 30:14
  Speaker 4: in production and increased cortisol production in the morning. Now
• 30:16
  Speaker 4: we want cortisol higher in the morning. There's something called
• 30:18
  Speaker 4: the cortisol awakening response, which a lot of people, a
• 30:21
  Speaker 4: lot of women especially have adrenal dysregulation. Essentially, so a
• 30:24
  Speaker 4: lot of times i'll see, even on whether it be
• 30:26
  Speaker 4: a Dutch test or a twenty four hour you know
• 30:29
  Speaker 4: cortisol analysis where they'll have high cortisol at the in
• 30:32
  Speaker 4: the evening and low cortisol in the morning. So this
• 30:35
  Speaker 4: essentially leads to a patterning where they're tired but wired
• 30:37
  Speaker 4: at night, but they're groggy in the morning. They feel
• 30:39
  Speaker 4: like they could sleep in all morning, but they don't
• 30:41
  Speaker 4: have the time or the schedule to do so. So
• 30:43
  Speaker 4: we work on setting up your circading rhythm in that manner.
• 30:45
  Speaker 4: Two to three hours before bed, we would stop eating,
• 30:48
  Speaker 4: so we would make sure that you had a sufficient meal,
• 30:50
  Speaker 4: but that you weren't having anything high and saturated that
• 30:53
  Speaker 4: you were having, you know, some type of meal that
• 30:55
  Speaker 4: would be comprised of protein obviously to stimulate muscle protin
• 30:58
  Speaker 4: synthesis throughout the night. Actually, you know, high glycemic carbs
• 31:01
  Speaker 4: are actually linked to better sleep quality and better sleep latency,
• 31:04
  Speaker 4: which means that you would help you go to sleep quicker.
• 31:07
  Speaker 4: And then also we would have dietary fiber in there too, elongate.
• 31:09
  Speaker 4: It's gonna help with blood sugar regulation also society management.
• 31:12
  Speaker 4: But you'd want to have that at least two to
• 31:13
  Speaker 4: three hours before bed. Then we can look at some
• 31:15
  Speaker 4: specific supplementation, so it would matter on what you're utilizing. Currently,
• 31:19
  Speaker 4: for women that are perimenopausa, one of the number one
• 31:22
  Speaker 4: things to help with you know, sleep quality is progesterone,
• 31:24
  Speaker 4: So we would look at a micronized bioidentical progesterone. So
• 31:27
  Speaker 4: that could be one of modality. If you want to
• 31:28
  Speaker 4: go to the natural modality, we can look at just
• 31:30
  Speaker 4: a natural stack of whether it be minerals or even neurotransmitter.
• 31:35
  Speaker 4: So we can look at something like magnesium that's going
• 31:37
  Speaker 4: to help with a signaling gabba and calming you down.
• 31:39
  Speaker 4: So something like a magnesium glycinate which is binded or
• 31:42
  Speaker 4: bonded to glycine, which is a calming neuro transmitter. I
• 31:45
  Speaker 4: really like glysine, especially for women with hot flashes and
• 31:48
  Speaker 4: with night sweats, because it helps you decrease core body tempature.
• 31:51
  Speaker 4: We could do the same thing by having a shower
• 31:54
  Speaker 4: before bed actually hot temperatures. Conversely enough, if you have
• 31:57
  Speaker 4: a hot shower before bed, it actually cools down your
• 31:59
  Speaker 4: internal body tempture, so it helps with sleep. We could
• 32:02
  Speaker 4: also look at something like an elthenie, which helps with
• 32:04
  Speaker 4: decreasing you know, rumination. It's a stress reduction agent. These
• 32:07
  Speaker 4: aren't things that are going to put you right out,
• 32:09
  Speaker 4: but there's going to help you get into more of
• 32:10
  Speaker 4: a parasympathetic state at rest and digest. Then we can
• 32:13
  Speaker 4: look at for some people melatonin that works very well.
• 32:15
  Speaker 4: I find that to be very conducive or beneficial, especially
• 32:19
  Speaker 4: for people with high amounts of oxidat to stress. So
• 32:21
  Speaker 4: I see someone that has like high CRP or high
• 32:23
  Speaker 4: inflammatory markers. I actually use melotonin because grand per milligram
• 32:27
  Speaker 4: per miligram, melotonin is the highest or the best potency
• 32:32
  Speaker 4: antioxidant that we have from nature. So there's like all
• 32:34
  Speaker 4: these different modalities that we can utilize. But here's the
• 32:37
  Speaker 4: thing we're going to incorporate one by one to see
• 32:40
  Speaker 4: what works for you. I really like an isolated fashion.
• 32:42
  Speaker 4: I like utilizing the scientific method. So what wouldn't be Hey,
• 32:44
  Speaker 4: I'm gonna throw all these things through everything out the
• 32:46
  Speaker 4: wall to see what sticks. It's going to be. Hey, Laura,
• 32:48
  Speaker 4: this week, we're going to incorporate this before bed. I
• 32:50
  Speaker 4: want you to take two hundred milligrams of magnesium glycinate
• 32:53
  Speaker 4: an hour before going to bed, and I want you
• 32:55
  Speaker 4: to do that for the next week and report back
• 32:57
  Speaker 4: to me how you feel. Do you have any digestive discomfort.
• 32:59
  Speaker 4: Do you have any you know, are you feeling a
• 33:01
  Speaker 4: little bit more rested and regulated? And we will add
• 33:04
  Speaker 4: things to the mix, but we'll take things in an
• 33:05
  Speaker 4: isolated and more of a strategic fashion.
• 33:09
  Speaker 5: I just took notes while you are talking. That is
• 33:13
  Speaker 5: really good advice.
• 33:14
  Speaker 4: I references or anything else I can send it to
• 33:16
  Speaker 4: you after this.
• 33:17
  Speaker 5: No, I look, your approach is smart.
• 33:20
  Speaker 2: If we're in if we're back to the fat loss phase,
• 33:22
  Speaker 2: and you talked about high flux, because I think this
• 33:25
  Speaker 2: is super interesting, and I want to say it was
• 33:28
  Speaker 2: Andy Galpan maybe that was talking about it, not recently,
• 33:34
  Speaker 2: but maybe last six months recently. But by high flex,
• 33:37
  Speaker 2: you're meaning you want to start someone on higher calories
• 33:40
  Speaker 2: but it's still in a deficit, but not a moderate deficit,
• 33:45
  Speaker 2: and you're adding on exercise on top of that to
• 33:49
  Speaker 2: balance the.
• 33:52
  Speaker 1: Energy out.
• 33:54
  Speaker 4: Yeah, let me explain the concept of energy flux for you,
• 33:56
  Speaker 4: because this is actually something that I kind of brought
• 33:58
  Speaker 4: to the fitness industry. If you look at my name
• 33:59
  Speaker 4: and energy luck, you're going to see dozens and dozens
• 34:01
  Speaker 4: of podcasts. I've done presentations all around the country. I've
• 34:03
  Speaker 4: written for Allan Aragon's research review on this. There's a
• 34:06
  Speaker 4: lot of comprehensive information I've done on this, and I've
• 34:08
  Speaker 4: really tried to push this forward because when I was
• 34:10
  Speaker 4: initially in the finness industry, especially working in competition prep
• 34:13
  Speaker 4: and things of that sort, I started noticing that there
• 34:15
  Speaker 4: was a lot of hormonal and metabolic down regulations where
• 34:18
  Speaker 4: people were having to eat very low calories and they
• 34:21
  Speaker 4: were just like in a state where they were in
• 34:23
  Speaker 4: this chronic state of restriction and subtraction. And I really
• 34:26
  Speaker 4: liked the idea of getting them into more of a
• 34:28
  Speaker 4: model of abundance and addition. And I was looking at
• 34:31
  Speaker 4: different pieces of literature and different trying out different methods
• 34:34
  Speaker 4: with my clients to try to see how I could
• 34:36
  Speaker 4: offset these down regulations. So the first thing I started
• 34:39
  Speaker 4: looking at was there was great research on what comprises
• 34:42
  Speaker 4: most of metaball adaptations. So metabal adaptation is died induce
• 34:45
  Speaker 4: and what it means is when you go into a deficit,
• 34:47
  Speaker 4: you see a down regulation in all four components of
• 34:49
  Speaker 4: your total daily energy expenditure. And the number one most
• 34:52
  Speaker 4: impactful area of metaboll adaptation is actually your neat so
• 34:55
  Speaker 4: your non extra activity thermogenesis. We see that neat or
• 34:59
  Speaker 4: down regulations me account for eighty five to ninety percent
• 35:02
  Speaker 4: of the decreases in total calories burned per day during
• 35:05
  Speaker 4: a deficit phase or during a flat loss phase. So
• 35:07
  Speaker 4: I started looking at this and I said, well, how
• 35:09
  Speaker 4: can I increase need? Need is usually subconscious activity, but
• 35:11
  Speaker 4: the one thing that's included in there is steps. So
• 35:14
  Speaker 4: at that point, about twenty fifteen twenty sixteen, fifth Bit
• 35:16
  Speaker 4: is becoming more popular. I'm having clients track their steps,
• 35:18
  Speaker 4: and I started noticing that there was a massive drop
• 35:20
  Speaker 4: offs from the beginning of a fat loss phase into
• 35:23
  Speaker 4: the middle of the fall loosphase. So I would have
• 35:25
  Speaker 4: people that would be doing their normal ten thousand steps
• 35:27
  Speaker 4: per day and without me modifying it, they would still
• 35:30
  Speaker 4: be doing their same cardio without me modifying it and
• 35:33
  Speaker 4: specifically telling them to keep their steps so up they
• 35:34
  Speaker 4: went from ten thousand to seven thousand. I had some
• 35:36
  Speaker 4: people at like three or four thousand, and it was
• 35:38
  Speaker 4: a drastic reduction in their neat levels essentially or their
• 35:42
  Speaker 4: step count. So I started looking into this model, and
• 35:44
  Speaker 4: really twenty eighteen was when the research on the concept
• 35:47
  Speaker 4: of energy flux really got pushed forward by Chris Melby,
• 35:50
  Speaker 4: who's actually a researcher out of Colorado, and so this
• 35:54
  Speaker 4: is really what it came together as a model. But
• 35:56
  Speaker 4: when I talk about energy flux, what I'm referring to
• 35:59
  Speaker 4: is the state of calorie turnover in the body. And
• 36:01
  Speaker 4: this is a relationship between how much energy you're taking
• 36:04
  Speaker 4: in through food and how much you're expending through movement, exercise,
• 36:07
  Speaker 4: and baseline functions like you're resting. Metabolic grade and diet
• 36:10
  Speaker 4: induce thermogenesis. And now how I start people off is
• 36:13
  Speaker 4: actually I like getting them into high flux when we're
• 36:16
  Speaker 4: in a primer phase because we can maintain our body
• 36:18
  Speaker 4: weight and body competition through either a low flux date
• 36:20
  Speaker 4: or a high flux approach. So a low flux approach
• 36:23
  Speaker 4: is where you're low you have low energy intake coupled
• 36:26
  Speaker 4: with low energy output. And this is the situation that
• 36:29
  Speaker 4: most of like average sedentary dieters or women that have
• 36:33
  Speaker 4: been down regulated and been through chronic dieting cycles are in.
• 36:36
  Speaker 4: They have low energy expenditure, but they also have very
• 36:38
  Speaker 4: low calorie intake. So most women over forty are trying
• 36:41
  Speaker 4: to maintain their weight on a very low calorie intake.
• 36:43
  Speaker 4: And if you ask them, and I have many conversations
• 36:45
  Speaker 4: with women in this position. They always one of the
• 36:47
  Speaker 4: things they always tell me is that you feel like
• 36:48
  Speaker 4: they're running on fumes. And so that's what we call
• 36:51
  Speaker 4: low energy flux, and this is not sustainable. It often
• 36:53
  Speaker 4: leads to poor recovery, increase, fatigue, hormonal disruption, and metabolism
• 36:58
  Speaker 4: that's down regulated. So high flux approach. How I like
• 37:00
  Speaker 4: to simply put this is this is where we eat
• 37:03
  Speaker 4: more and we move more. And what I focus on
• 37:04
  Speaker 4: with many of my female clients is helping them maintain
• 37:06
  Speaker 4: their body weight while improving their body competition on more calories,
• 37:10
  Speaker 4: not fuel. And how I do that is I increase
• 37:12
  Speaker 4: their energy output strategically through movement. I'll utilize certain changes
• 37:16
  Speaker 4: to resistant training and daily activity life steps, all while
• 37:19
  Speaker 4: supporting their output with proper fueling. And the reason I
• 37:22
  Speaker 4: do this is because it's more than just eating more
• 37:24
  Speaker 4: calories and moving more. A lot of people see it
• 37:25
  Speaker 4: as that, but if you actually look at the mechanisms
• 37:27
  Speaker 4: behind it, it's deeply, hugely beneficial because you're going to
• 37:32
  Speaker 4: increase your total daily energy expenditure in every capacity, so
• 37:35
  Speaker 4: you're gonna be burning more through increase neat and training,
• 37:38
  Speaker 4: You're gonna have more energy to invest into your activities
• 37:40
  Speaker 4: of daily living. You're instead of sitting on the couch
• 37:42
  Speaker 4: and slumping down, You're gonna be able to have more
• 37:45
  Speaker 4: energy to go out and do things with your friends
• 37:47
  Speaker 4: or your loved ones or your kids. You're going to
• 37:48
  Speaker 4: be fueling for better hormone and thyroid health. So that's
• 37:52
  Speaker 4: one thing I see with a lot of women that
• 37:53
  Speaker 4: have a chronic guiding cycle or on these massive deficits,
• 37:56
  Speaker 4: they usually have hormonal issues with thyroids. So usually it's
• 38:00
  Speaker 4: low T three and low T four. So especially from
• 38:02
  Speaker 4: a T three perspective, T three is are metabolically active
• 38:05
  Speaker 4: hormone for thyroid and so that's going to have an
• 38:07
  Speaker 4: implication on your wresting metabolo crate and also your daily
• 38:10
  Speaker 4: energy expenditure. It also plays roles in like polysis, which
• 38:12
  Speaker 4: is the breaking down of fat for energy, and so
• 38:14
  Speaker 4: when you have low T three, you're going to be
• 38:16
  Speaker 4: burning less calories. Your body is on conservation mode, and
• 38:19
  Speaker 4: so by fueling yourself better, not only do you have
• 38:21
  Speaker 4: more calories, but you also have more micronutrients. There's a
• 38:23
  Speaker 4: greater variety of micronutrients in the system, and so you're
• 38:27
  Speaker 4: going to have better hormonal and thyroid health. You're also
• 38:29
  Speaker 4: willing to be building a preserving muscle, which is going
• 38:31
  Speaker 4: to drive up your rusting metabolo crate. And you're also
• 38:33
  Speaker 4: creating more metabolic flexibility, which is that ability to switch
• 38:36
  Speaker 4: between substrates. So you're going to be able to utilize
• 38:39
  Speaker 4: carbohydrates during high intense activity like your resistant training, and
• 38:41
  Speaker 4: then down regularly and utilize you know, fats during lower
• 38:44
  Speaker 4: intense activities, whether that's list cardio or that's just you know,
• 38:48
  Speaker 4: your data day activities. And then the other massive thing
• 38:50
  Speaker 4: about high energy fleux, which is this is where the
• 38:52
  Speaker 4: research is most impactful, is it's great for appetite management
• 38:56
  Speaker 4: and satiety signaling. So we actually see that when people
• 38:59
  Speaker 4: have low levels of activity, whether that is purposeful or
• 39:02
  Speaker 4: just due to a down regulation from dieting hard, it
• 39:04
  Speaker 4: actually disregulate your appetite signaling, so you're actually hungrier than
• 39:08
  Speaker 4: you would be on that team amount of intake. Now,
• 39:10
  Speaker 4: when we get up to moderate to high levels of physoactivity,
• 39:13
  Speaker 4: we actually have better what's called energy coupling, which means
• 39:15
  Speaker 4: we can more appropriately match our energy intake with our
• 39:19
  Speaker 4: energy demands, so it's easier to stay at maintenance, which
• 39:21
  Speaker 4: is something many people struggle with, especially if they had
• 39:23
  Speaker 4: been in this low flux state they've been chronically dying
• 39:26
  Speaker 4: on very low calories. Anytime they try to get out
• 39:28
  Speaker 4: of it and they try to go back to maintenance,
• 39:30
  Speaker 4: they overshoot it and they suffer from body fat overshooting,
• 39:32
  Speaker 4: where they regain as much fat or more fat than
• 39:35
  Speaker 4: they lost in the phatlosophase itself. Well, by getting into
• 39:37
  Speaker 4: a high flux state, you're able to maintain your body
• 39:39
  Speaker 4: weight on higher amount of calories, and you're putting yourself
• 39:42
  Speaker 4: in a better position to succeed. So if I have
• 39:44
  Speaker 4: someone in a primer phase and I take them through
• 39:46
  Speaker 4: and I get them into higher energy flux, it gives
• 39:48
  Speaker 4: me a larger budget to play with, so I can
• 39:49
  Speaker 4: pull more calories, or I get to pull calories and
• 39:52
  Speaker 4: not bring them down as low as they've been in
• 39:54
  Speaker 4: the past. Because I have many women that come to
• 39:55
  Speaker 4: me and it's like they've been eating one thousand, eleven
• 39:58
  Speaker 4: hundred calories, twelve hundred calories. It's just not sustainable. Because
• 40:01
  Speaker 4: they're able to do that for a few days when
• 40:02
  Speaker 4: they're white knuckling it. But once you know the motivation
• 40:05
  Speaker 4: leaves or will power, you know, you know exits, they
• 40:08
  Speaker 4: just don't have it in them to continue doing that.
• 40:10
  Speaker 1: In NA should do you?
• 40:12
  Speaker 3: Do you have any clients on GLP ones.
• 40:15
  Speaker 4: I currently do not, but I'm pretty well versed in
• 40:17
  Speaker 4: JLP ones and I find it to be something that
• 40:19
  Speaker 4: is going to be incredibly advantageous in the future. I
• 40:24
  Speaker 4: will say that there are a lot of people in
• 40:25
  Speaker 4: the finness industry, especially from a coaching perspective, that are
• 40:27
  Speaker 4: adamantly against GLP ones, and I think that's just being
• 40:31
  Speaker 4: negligent of the data. These are the biggest advancement in
• 40:35
  Speaker 4: obesity management and treatment than we've ever had, and they're
• 40:38
  Speaker 4: only going to get better from here. So I do
• 40:39
  Speaker 4: think that I think of this as a life raft
• 40:42
  Speaker 4: for a client. I will say that I have words
• 40:43
  Speaker 4: with a good amount of clients in the past that
• 40:46
  Speaker 4: had been on JLP ones. Now, this is not an
• 40:47
  Speaker 4: intervention that I've implemented. This is something that they've come
• 40:50
  Speaker 4: to me at, or come to me on, or come
• 40:52
  Speaker 4: to me needing. However, I've been able to support them
• 40:55
  Speaker 4: from a Resistian training perspective, A nutrient perspective, a blood
• 40:58
  Speaker 4: of work perspective, making sure that they're not suffering from
• 41:00
  Speaker 4: a lot of the consequences of GLP one use without guidance.
• 41:05
  Speaker 2: Okay, So for low energy availability, because this is I
• 41:12
  Speaker 2: just recently talked to Mickey about this, but we see this.
• 41:15
  Speaker 2: You know, you're right, a lot of women over forty
• 41:19
  Speaker 2: are coming in and they've been chronically dieting and they've
• 41:22
  Speaker 2: you know, not had regular cycles because of that, but
• 41:25
  Speaker 2: they didn't know it was low energy availability. Especially the
• 41:30
  Speaker 2: endurance crowd. Is there if you were to take somebody
• 41:35
  Speaker 2: into a deficit, like you've primed them and now they're
• 41:38
  Speaker 2: in a deficit and it's modest, you're paying attention to it,
• 41:44
  Speaker 2: where does Because I get this question a lot after
• 41:47
  Speaker 2: maybe even a couple of days of being in a
• 41:49
  Speaker 2: modest deficit, and I know what is the prescribed exercises,
• 41:53
  Speaker 2: So this isn't large amounts of exercise on that day,
• 41:58
  Speaker 2: on that specific day or over a let's say a
• 42:00
  Speaker 2: three day period. Can you And the question now comes
• 42:04
  Speaker 2: up because everyone knows about it.
• 42:06
  Speaker 3: I think I'm in low energy availability.
• 42:09
  Speaker 2: I must be in you know, I must be experiencing
• 42:11
  Speaker 2: red us well you know, it's only been a couple
• 42:13
  Speaker 2: of days.
• 42:14
  Speaker 1: Are you doing a lot.
• 42:15
  Speaker 2: Outside of this? But does that come on that fast?
• 42:19
  Speaker 2: I know we can have influxes throughout the day, but
• 42:23
  Speaker 2: what's your opinion?
• 42:24
  Speaker 4: I get, oh, this is super interesting. So there is
• 42:26
  Speaker 4: a recent consensus statement by the IOC that it was
• 42:30
  Speaker 4: an update on relative energy deficiency in sport. Now, let
• 42:33
  Speaker 4: me be very clear about relative energy efficiency. I think
• 42:35
  Speaker 4: that for a lifestyle population, it's more appropriate to discuss
• 42:39
  Speaker 4: some metabolic adaptation, which are the diet induced down regulations
• 42:42
  Speaker 4: and energy expenditure that are transient, not permanent. So we
• 42:46
  Speaker 4: can discuss that a little bit later. I'll go through
• 42:47
  Speaker 4: relative energy efficiency. Relative energy efficiency is a mismatching of
• 42:51
  Speaker 4: energy in teake and energy expenditure, specifically through exercise. So
• 42:54
  Speaker 4: how low energy availability is calculated is you take someone's
• 42:57
  Speaker 4: lean body mass and you do it per kilogram of
• 43:01
  Speaker 4: fat free mass. Essentially, you look at the difference between
• 43:04
  Speaker 4: their total energy intake and their total exercise energy expenditure
• 43:08
  Speaker 4: equated over their amount of we mass. Now here's the issue.
• 43:12
  Speaker 4: There are calculations you can do, but they're imprecise because
• 43:15
  Speaker 4: most people are not going to accurately track their calories,
• 43:18
  Speaker 4: and even if they did, okay, we have one piece
• 43:21
  Speaker 4: of the parameter or one piece of the pie. Secondarily,
• 43:24
  Speaker 4: if we actually look at exercise energy expenditure devices, there's
• 43:28
  Speaker 4: a meta analysis I believe it's from twenty twenty which
• 43:30
  Speaker 4: looked at risk worn devices and technology for looking at
• 43:35
  Speaker 4: calories burned during exercise, and they were between twenty eight
• 43:38
  Speaker 4: to ninety three percent off of accuracy. So we're looking
• 43:41
  Speaker 4: at massive discrepancies where you really can't trust your Apple
• 43:43
  Speaker 4: watch or array, none of these things. You're fit that
• 43:46
  Speaker 4: there is a huge bummer. They're just I have a
• 43:49
  Speaker 4: full episode of breaking down the research on this. But
• 43:51
  Speaker 4: they're highly inaccurate, so you can use it as a
• 43:53
  Speaker 4: as a guide to say, all right, well today I
• 43:56
  Speaker 4: burned a thousand calories. Now that is not accurate. You know,
• 44:00
  Speaker 4: first of all, we would have to look at the
• 44:01
  Speaker 4: net amount of a calorie burned from exercise, which means
• 44:04
  Speaker 4: you have to subtract your actual resting, that of ball grade,
• 44:06
  Speaker 4: and what you would have burned in that one hour
• 44:08
  Speaker 4: period in and of itself, which most people don't do.
• 44:10
  Speaker 4: They just add it on top of the amount of
• 44:12
  Speaker 4: calories in and of itself. But secondarily, say that you
• 44:15
  Speaker 4: have a calculation generally you burn five hundred calories per day,
• 44:18
  Speaker 4: and then one day you have you go on a hike,
• 44:20
  Speaker 4: you have an extra resistant training session, whatever it may be,
• 44:22
  Speaker 4: and you burn a thousand that day. Just know that
• 44:24
  Speaker 4: you most likely burn more because you had a higher
• 44:26
  Speaker 4: output or you had higher activity levels. But that doesn't
• 44:28
  Speaker 4: mean it's accurate. So looking at low energy availability, there
• 44:31
  Speaker 4: was like I was alluding to, there was a consensus
• 44:32
  Speaker 4: statement on this which looked at and it differentiated low
• 44:35
  Speaker 4: energy availability in the model of REDS and what they
• 44:38
  Speaker 4: found was that there is short term or there's adaptable LA.
• 44:44
  Speaker 4: Adaptable LA means that this could be for and this
• 44:46
  Speaker 4: was specifically in the context of athletes, so they looked
• 44:48
  Speaker 4: at it from like a weight cut perspective or someone
• 44:50
  Speaker 4: that needed to meet a body weight goal to compete,
• 44:53
  Speaker 4: or it's a short term of being in an energy
• 44:55
  Speaker 4: deficient and also in a period or a state of
• 44:57
  Speaker 4: low energy availability to hit a goal. But it's not
• 44:59
  Speaker 4: crime and problematic. Now the opposite end of the spectrum
• 45:02
  Speaker 4: is the problematic low energy availability. Now, problematic low energy
• 45:05
  Speaker 4: availability is chronic, which means it concurs over months and months,
• 45:09
  Speaker 4: and that's where we see really the implications. If you
• 45:11
  Speaker 4: ever look at relative energy efficiency, I suggest anyone that's
• 45:14
  Speaker 4: interested in this, you look up relative energy efficiency on Google.
• 45:17
  Speaker 4: You'll see us spoke and it's a wheel, and you
• 45:19
  Speaker 4: see all these different ramifications. So we see metabol consequences,
• 45:22
  Speaker 4: we see cardiovascular consequences. Really within that, we see low
• 45:25
  Speaker 4: esher dile and low progesterone. Specifically, from low esher dile,
• 45:29
  Speaker 4: we see an increase in cardiovascular disease risk. And we
• 45:33
  Speaker 4: also see high cholesterol levels because when you have low
• 45:36
  Speaker 4: estra dile and also low thyroid, you're not clearing cholesterol
• 45:38
  Speaker 4: as readily, so you'll see high triglycerides, high LDL, high
• 45:41
  Speaker 4: cholesterol and total. From there, you'll also see bone health decrements.
• 45:46
  Speaker 4: So this is where we can get into osteopenae or ossioporosis.
• 45:49
  Speaker 4: Now that is a chronic condition that takes much time,
• 45:52
  Speaker 4: but oftentimes when someone has been in a state of
• 45:55
  Speaker 4: LA for years on end, that is where they get to.
• 45:57
  Speaker 4: So generally, if someone just dieting, they're just going into
• 46:00
  Speaker 4: a moderate deficit, like what I would recommend would be
• 46:02
  Speaker 4: a small deficit at most for women, they're not going
• 46:05
  Speaker 4: to get themselves in this chronic state of LA. Now,
• 46:07
  Speaker 4: they might bounce in between periods of LA maybe one
• 46:10
  Speaker 4: day per week or two days break when they have
• 46:11
  Speaker 4: a high amount of output, or they have additional activities,
• 46:15
  Speaker 4: but they're not going to be living there chronically. So
• 46:16
  Speaker 4: this is not something you need to worry about unless
• 46:18
  Speaker 4: you are someone that is incredibly active. You're an athlete,
• 46:21
  Speaker 4: you're someone that's a competitor, you're a triathlete, you're an
• 46:24
  Speaker 4: endurance rumner, someone that has very high levels of energy output,
• 46:27
  Speaker 4: and then you're always you're also under feeling yourself. You
• 46:30
  Speaker 4: could be in a state where it's likely that you'll
• 46:32
  Speaker 4: be in LA. But if we're talking about the general
• 46:34
  Speaker 4: population client, the lifestyle client, a woman in her forties
• 46:36
  Speaker 4: to or say forty to fifty five that's just looking
• 46:39
  Speaker 4: to lose fat, generally, they're not an ELIA.
• 46:42
  Speaker 3: Okay, what's a deficit d load?
• 46:45
  Speaker 4: Okay, so that is a approach that I use. You
• 46:49
  Speaker 4: must have been digging through my social media because you've
• 46:51
  Speaker 4: been finding all myself, all my terms. All right, so
• 46:54
  Speaker 4: you want to know, Yeah, my version of a diet
• 46:58
  Speaker 4: break or a refeed. But the reason I referred to
• 47:00
  Speaker 4: it as a deficit deload, and I actually had a
• 47:02
  Speaker 4: conversation with this years ago when Bill Campbell was first
• 47:05
  Speaker 4: publishing his diet break study. This is actually a study
• 47:07
  Speaker 4: that ended up being published under Metelin Seedler, but Bill
• 47:11
  Speaker 4: Campbell is the i think the head author on the study,
• 47:14
  Speaker 4: and my philosophy was I used to utilize refeeds and
• 47:16
  Speaker 4: diet breaks with clients, and with refeeds people always had
• 47:20
  Speaker 4: this connotation essentially that they need to overeat, and so
• 47:23
  Speaker 4: that was a negative, and then with diabreaks they kind
• 47:25
  Speaker 4: of just went off the rails. So with deficit deloads,
• 47:27
  Speaker 4: I started utilizing an approach with clients that I would
• 47:30
  Speaker 4: take four to seven days of bringing them up back
• 47:33
  Speaker 4: up to maintenance, generally through carbidrates to refuel muscle, glycogen,
• 47:36
  Speaker 4: refuel energy stores. But I would also do it in
• 47:38
  Speaker 4: a manner that was very strategic in controlled. So I
• 47:40
  Speaker 4: always send clients an outline of the deficit deload in
• 47:43
  Speaker 4: terms of food sources, in terms of the scheduling that
• 47:46
  Speaker 4: I want them to do, in terms of what happens
• 47:48
  Speaker 4: if you mess up and you overeat, how to get
• 47:50
  Speaker 4: back on tracks. So I really try to make it
• 47:52
  Speaker 4: that this is a physiological reprieve from the deficit. And
• 47:56
  Speaker 4: the reason I refer to it as a deficit deload
• 47:57
  Speaker 4: is everything I do is periodized in terms of training
• 48:00
  Speaker 4: and nutrition. So many of my clients are already used
• 48:02
  Speaker 4: to utilizing dloads as a way to decrease physiological fatigue
• 48:07
  Speaker 4: that is accumulated over the course of a mesocycle. So
• 48:09
  Speaker 4: when I utilize the term or the approach of a
• 48:12
  Speaker 4: deacity deload, my clients kind of just come to and
• 48:14
  Speaker 4: they're like, Okay, so this is just a break. We're
• 48:16
  Speaker 4: trying to dissipate diet fatigue. They don't see it as
• 48:19
  Speaker 4: this is like this all or nothing, black or white
• 48:21
  Speaker 4: mentality where we just veer off the beaten path and
• 48:23
  Speaker 4: we eat whatever we want, because that would be counterproductive
• 48:26
  Speaker 4: to the actual goals of a FABLLOS space. I want
• 48:28
  Speaker 4: to bring you back up to maintenance. I want to
• 48:29
  Speaker 4: reverse some of the adaptations. I want to get more
• 48:31
  Speaker 4: energy in the system, but I want to do so
• 48:33
  Speaker 4: in a manner that's conducive for your performance, for your physiology,
• 48:35
  Speaker 4: and then also for your psychology. I don't want you
• 48:37
  Speaker 4: bouncing between periods of being in a massive deficit to
• 48:40
  Speaker 4: overeating and binging.
• 48:43
  Speaker 2: Okay, So I like how you I like the terminology
• 48:47
  Speaker 2: that you use around that.
• 48:49
  Speaker 4: I too, Yeah, I think words matter.
• 48:53
  Speaker 2: Yeah, okay, So it sounds like if we reverse back
• 48:59
  Speaker 2: a little bit when you talk about you said that,
• 49:03
  Speaker 2: and I agree personally. But I know there's a lot
• 49:06
  Speaker 2: of chatter in the fitness field right now about the
• 49:10
  Speaker 2: fasted versus fed training, Like if we're talking about, you know,
• 49:14
  Speaker 2: not an endurance athlete, but if we're just looking at
• 49:17
  Speaker 2: an hour of really hard, ideally pretty pretty taxing whatever
• 49:24
  Speaker 2: that looks like resistance training session, I can't imagine myself
• 49:30
  Speaker 2: going into and busting out a you know, two hundred
• 49:33
  Speaker 2: and seventy five pound deadlift for X amount of reps
• 49:37
  Speaker 2: with zero food, especially because I wait, you know I
• 49:41
  Speaker 2: don't eat two to three hours before bed.
• 49:43
  Speaker 1: So what are your thoughts on that?
• 49:46
  Speaker 2: And I know we kind of talked about it, but
• 49:49
  Speaker 2: anything else to add in this conversation of the fasted
• 49:53
  Speaker 2: versus fed?
• 49:55
  Speaker 1: Is it a deal breaker either way?
• 49:56
  Speaker 4: Absolutely? And so I will say from a coaching perspective,
• 49:59
  Speaker 4: in a proce actable perspective, I don't think anything is
• 50:01
  Speaker 4: ever a deal breaker because that would mean that I
• 50:03
  Speaker 4: wouldn't be able to meet my clients where they're at.
• 50:05
  Speaker 4: And that's the number one component of coaching. First, it's
• 50:07
  Speaker 4: doue no harm, and second is meet your client where
• 50:09
  Speaker 4: they're at and an inch your way to getting into
• 50:12
  Speaker 4: a happy compromise between the two. But I will say,
• 50:14
  Speaker 4: especially with women, I have many women that come to
• 50:16
  Speaker 4: me where they've been resistant training in a facet state
• 50:19
  Speaker 4: and they haven't realized maybe some of the consequences of
• 50:22
  Speaker 4: the drawbacks of that until I start having them integrate
• 50:25
  Speaker 4: slowly but surely integrate more nutrient timing philosophy, where where
• 50:28
  Speaker 4: I'm really surrounding the Perry workout window, which means the
• 50:31
  Speaker 4: window both pre during and post with some nutrients. So
• 50:35
  Speaker 4: the first thing I'll generally include is something just like
• 50:37
  Speaker 4: a way protein shake, so they're not going to need
• 50:38
  Speaker 4: to get hydrated. So I'll put weight protein and I'll
• 50:40
  Speaker 4: put a serving of salt just so they have some
• 50:42
  Speaker 4: type of hydration. We'll start with that that is going
• 50:45
  Speaker 4: to give them sufficient amino acid availability which will break
• 50:48
  Speaker 4: the fast and get them from that catabolic state of
• 50:50
  Speaker 4: being in the morning and faceted into more of an
• 50:53
  Speaker 4: anabox state, because you're signaling muscle protein synthesis. So that's
• 50:55
  Speaker 4: the first step. Secondarily, then I'll start adding small amounts.
• 50:59
  Speaker 4: Maybe it's some fruit, or it's some rice cake, something
• 51:01
  Speaker 4: that's easily digestive, because a lot of women say, hey,
• 51:03
  Speaker 4: I don't want to eat a lot. I don't want
• 51:04
  Speaker 4: to feel heavy in the gym, no worries. We can
• 51:06
  Speaker 4: do a liquid meal. We can do something very small,
• 51:08
  Speaker 4: like an apple and a protein shake, whatever it may be.
• 51:11
  Speaker 4: We can do a Greek yogurt and a piece of fruit.
• 51:14
  Speaker 4: It doesn't have to be like these large, gluttonous meals
• 51:16
  Speaker 4: where you feel like bogged down. But I want some
• 51:18
  Speaker 4: fuel in the system. And I can't tell you how
• 51:20
  Speaker 4: many times, dozens and dozens of times that women have
• 51:22
  Speaker 4: come back to me weeks since the process. Now, mind you,
• 51:24
  Speaker 4: someone s they fight it in the beginning, but you know,
• 51:26
  Speaker 4: we get a couple of weeks into it and they say,
• 51:28
  Speaker 4: my performance is going up. I feel better energy wise,
• 51:30
  Speaker 4: I have better mental clarity. You know, I feel more recovered,
• 51:33
  Speaker 4: especially because I'm not only doing it pre workout, but
• 51:35
  Speaker 4: I'm also having them sufficiently fueled post workout with you know,
• 51:38
  Speaker 4: a quality protein source, high glycemic carbs to be able
• 51:41
  Speaker 4: to restore and restock musclelecagen. Now the other thing is
• 51:44
  Speaker 4: that if we actually look on the research, and this
• 51:46
  Speaker 4: is why I specifically start with protein, but then I
• 51:48
  Speaker 4: go to carbohydrates. Second is that if we look at
• 51:51
  Speaker 4: a meta analysis by Cane colleagues. Actually Eric Helms, who
• 51:53
  Speaker 4: we were discussing a fair or Hilly, is an author
• 51:55
  Speaker 4: on this paper. He looked at the influence of carbohydrates
• 51:59
  Speaker 4: on resisting training outcomes in terms of muscle gain and
• 52:02
  Speaker 4: also performance. Now, if you actually look into the entire metalysis,
• 52:06
  Speaker 4: this isn't just looking at the abstract. If you go
• 52:08
  Speaker 4: through the entire med analysis, we look at confounding factors
• 52:11
  Speaker 4: or contributing factors, modifying factors where it made pre workout nutrition,
• 52:17
  Speaker 4: specifically pre workout carbohydrates more beneficial to resistant training outcomes.
• 52:21
  Speaker 4: The number one was after an overnight fast, So if
• 52:23
  Speaker 4: you had when eight or more hours without food, you
• 52:26
  Speaker 4: had a bigger benefit to your performance and your muscle
• 52:28
  Speaker 4: gain outcome from including carbohydrates into your pre workout meal. Now,
• 52:32
  Speaker 4: the thing here was the carbohydrates. It didn't have to
• 52:35
  Speaker 4: be a bolus dose. So I believe that their recommendations
• 52:37
  Speaker 4: were at least fifteen to twenty grams, So we're not
• 52:39
  Speaker 4: talking this huge carbloid before your workout. It's enough just
• 52:42
  Speaker 4: to get your blood glucose stabilized. It's enough to get
• 52:45
  Speaker 4: some glucose into the system. And actually one of the
• 52:48
  Speaker 4: other theories behind this, and we actually have studies that
• 52:51
  Speaker 4: look at breakfast skipping versus pre workout on resision training outcomes.
• 52:55
  Speaker 4: It's just the fact of having something that's somewhat satiating,
• 52:58
  Speaker 4: because hunger is a mechanism that actually decreases your performance outcomes.
• 53:02
  Speaker 4: There's like a central governor theory which if you don't
• 53:05
  Speaker 4: have nutrients in your system, you may not be able
• 53:07
  Speaker 4: to push as hard. There's many different competing theories. There's
• 53:09
  Speaker 4: also like mouth rinsing studies which show that just they
• 53:11
  Speaker 4: active months streamenting carbohydrates increased performance. So if we look
• 53:15
  Speaker 4: at the actual literature of a few things that came
• 53:17
  Speaker 4: out in that meta analysis, a after an eight hour
• 53:19
  Speaker 4: overnight fast, it was more beneficial to have carbohydrates. And
• 53:22
  Speaker 4: also if you were doing one of the two following things,
• 53:24
  Speaker 4: multiple muscle groups in a session. So a lot of
• 53:26
  Speaker 4: times I have women doing upper and lower splits, so
• 53:29
  Speaker 4: they'll be utilizing multiple muscle groups, higher volumes. The other
• 53:32
  Speaker 4: component of that met analysis was if a workout was
• 53:35
  Speaker 4: forty five minutes or over, and most people I have
• 53:37
  Speaker 4: or training an hour in the gym. And then the
• 53:39
  Speaker 4: other thing was if you were using larger musculature, so
• 53:41
  Speaker 4: if you were training legs, you're just doing lugs. That
• 53:44
  Speaker 4: was another modifying factor that led to pre workout carbohydrates
• 53:48
  Speaker 4: be more beneficial on training performance. So when I look
• 53:50
  Speaker 4: at what I have the women that I work with doing,
• 53:52
  Speaker 4: they're training for say forty five to sixty minutes, they
• 53:55
  Speaker 4: are after an eight hour overnight fast, and they're also
• 53:58
  Speaker 4: in a position where are going to be pushing themselves
• 54:01
  Speaker 4: very hard in a resistant training context. These are all,
• 54:04
  Speaker 4: you know, specific context where it would be beneficial for
• 54:07
  Speaker 4: them to have some type of nutrients pre workout. So
• 54:09
  Speaker 4: that's where I'll combine you know, some protein easily digestible
• 54:12
  Speaker 4: protein and carbo hydrates to pre workout and that will
• 54:14
  Speaker 4: lead to better outcomes over time. Now, am I saying
• 54:16
  Speaker 4: on an acute basis when we look at just one
• 54:19
  Speaker 4: study in isolation, that is only one day looking at
• 54:21
  Speaker 4: fed versus fascity training that there's going to be massive decorents. No,
• 54:24
  Speaker 4: but I really have to think about the time course
• 54:26
  Speaker 4: over a fees and over multiple feeses that I'm taking
• 54:28
  Speaker 4: a client through. The average client that I work with
• 54:31
  Speaker 4: stays with me for over a year. So I'm trying
• 54:33
  Speaker 4: to stack up every single one percent or every penny
• 54:35
  Speaker 4: that I can because that is going to be a
• 54:37
  Speaker 4: deposit into their progress bank that you know, compounds and
• 54:40
  Speaker 4: adds up over time.
• 54:42
  Speaker 2: Okay, we're almost out of time, and I'm super bummed.
• 54:44
  Speaker 2: But if you if we were to talk about a
• 54:49
  Speaker 2: coming out of bringing someone out a reverse diet, how
• 54:54
  Speaker 2: do you stepload that?
• 54:55
  Speaker 3: What would that look like?
• 54:57
  Speaker 2: And for a middle aged female any different, or just
• 55:01
  Speaker 2: for a female in general, how do you reverse diet out?
• 55:06
  Speaker 4: So I don't really use the terminology reverse siding, just
• 55:08
  Speaker 4: because there's been a lot of contention as to whether
• 55:11
  Speaker 4: that is the best approach, to be honest with you,
• 55:13
  Speaker 4: and really what that comes down to is a lot
• 55:15
  Speaker 4: of times with reverse dining, people are pretty much taking
• 55:17
  Speaker 4: and like what we call in like coaching, like ten
• 55:19
  Speaker 4: carbing or five grand fatting people meaning that they're increasing
• 55:23
  Speaker 4: so little that the person is actively staying in deficit,
• 55:25
  Speaker 4: and they have they're still in a metabolically adapted state.
• 55:29
  Speaker 4: So what I do is I take coaching data that
• 55:31
  Speaker 4: I've collected over the course of a phase, specifically the
• 55:33
  Speaker 4: last four weeks that I work with someone, and I'm
• 55:35
  Speaker 4: looking at, based on their rate of loss as well
• 55:39
  Speaker 4: as their biofeedback, what is their calculated energy deficit in
• 55:43
  Speaker 4: their active weight loss phase of those last four weeks
• 55:45
  Speaker 4: that I'm reverse engineering that and calculating that that should
• 55:48
  Speaker 4: be If I was to back calculate that and say,
• 55:50
  Speaker 4: for instance, I'm going to give a really easy example,
• 55:52
  Speaker 4: if they were losing a pound per week at the
• 55:54
  Speaker 4: end of those last four weeks, we know that they're
• 55:55
  Speaker 4: approximately in a thirty five hundred calorie deficit. That means
• 55:58
  Speaker 4: a five hundred calorie deficit per day. Most people will
• 56:00
  Speaker 4: go up just five hundred calories, you know, Or I
• 56:02
  Speaker 4: could take that philosophy. Generally, I'll increase by eighty five
• 56:05
  Speaker 4: to ninety percent. And the reason for that is we
• 56:07
  Speaker 4: generally see that adaptive decrease like I was referring to,
• 56:11
  Speaker 4: when someone loses ten percent of body weight, it's generally
• 56:13
  Speaker 4: between fifteen to twenty five percent that they're decreasing their
• 56:16
  Speaker 4: totally daily energy expenditure. So I want to make sure
• 56:18
  Speaker 4: I don't overshoot right off the bat, and then from
• 56:20
  Speaker 4: there it is a process of looking at biofeedback, looking
• 56:23
  Speaker 4: at weight trends, looking at their performance indices, also looking
• 56:26
  Speaker 4: at what they're clothes like, how they're close fit, what
• 56:29
  Speaker 4: their visual photos look like that we're able to be
• 56:32
  Speaker 4: able to really customize it towards the individual. There's also
• 56:36
  Speaker 4: the consideration that we have to realize that there are
• 56:39
  Speaker 4: two different approaches to the post died phase. If I
• 56:41
  Speaker 4: have a general lifestyle client that's loss is a decent
• 56:43
  Speaker 4: amount of weight, but she's lifestyle weaning, she isn't shredded,
• 56:46
  Speaker 4: that's going to be a different approach where I'm going
• 56:47
  Speaker 4: to really just try to rEFInd her new maintenance. Like
• 56:50
  Speaker 4: I'd referred to previously, the maintenance after your fatilosophies is
• 56:53
  Speaker 4: not the same as it was previously, especially say that
• 56:55
  Speaker 4: you've lost fifteen to twenty pounds. A lighter body burns
• 56:58
  Speaker 4: less calories both at rest and through activities, So we
• 57:01
  Speaker 4: can't go back right to where your work maintenance wise,
• 57:03
  Speaker 4: we will work that up over time. However, if you're
• 57:05
  Speaker 4: someone that you have gotten you're an athlete, or your
• 57:07
  Speaker 4: a competitor, or you're just someone that has gotten into
• 57:09
  Speaker 4: photo shoet shape and you've gotten to unsustainable levels of weakness,
• 57:12
  Speaker 4: we need to actually increase your calories even more right
• 57:14
  Speaker 4: off the bat, because we have to get some fat
• 57:17
  Speaker 4: back on your system to regulate your hormones, your appetite signaling,
• 57:20
  Speaker 4: and just your physiological status. And that is something that's
• 57:23
  Speaker 4: very hard for people to understand. But if you are
• 57:25
  Speaker 4: at a state where you're at very low levels of
• 57:27
  Speaker 4: body fat, I've had women at fourteen fifteen percent body fat,
• 57:29
  Speaker 4: which is way under you know where most people are
• 57:32
  Speaker 4: going to be, and we're talking fifteen on adexas, so
• 57:34
  Speaker 4: that would be what people colloquially would say, well, be
• 57:37
  Speaker 4: like ten percent body fat. We're talking to credit with it.
• 57:39
  Speaker 4: You cannot expect to see there because you're not going
• 57:42
  Speaker 4: to be able to. First of all, you're in a
• 57:44
  Speaker 4: state where you're metabolically downregulated. You're going to have issues
• 57:47
  Speaker 4: from a hormonal especially if you're natural from a hormonal perspective,
• 57:50
  Speaker 4: you don't want to stay in that low extra dile
• 57:51
  Speaker 4: low producterone state, not as only as that rough to
• 57:53
  Speaker 4: your bio feedback, but also to your bone health, to
• 57:55
  Speaker 4: your cognition, to your cardativascular health, all these different things.
• 57:58
  Speaker 4: They have downstream ramification, and a lot of times people
• 58:01
  Speaker 4: are only thinking about the here and now, like hey,
• 58:02
  Speaker 4: I look great, but we really have to think about
• 58:04
  Speaker 4: the long term. And that's something that I really tried
• 58:06
  Speaker 4: to empower my clients through education and let them know, hey,
• 58:09
  Speaker 4: these are the upsides but also the downsides of doing this.
• 58:12
  Speaker 4: You want to get in the shape of your life.
• 58:13
  Speaker 4: You want me to get you into photoshe shape by
• 58:14
  Speaker 4: all means, but this is the non negotiable. After we
• 58:16
  Speaker 4: have to do what's called a recovery diet, which means
• 58:18
  Speaker 4: that your rate of gain post it it is going
• 58:20
  Speaker 4: to be quicker than it would be in a metal
• 58:22
  Speaker 4: bolkle restoration phase or a normal post ied phase where
• 58:24
  Speaker 4: you had just gotten lifestyle lean.
• 58:27
  Speaker 2: Brandon, I'm going to go listen to every podcast episode
• 58:32
  Speaker 2: that you did and catch up on all of this
• 58:35
  Speaker 2: and whoever you've been a guest on, because I love
• 58:38
  Speaker 2: your approach. Number one, I knew I was going to
• 58:41
  Speaker 2: like you because Mickey's like Haley. He's so smart and
• 58:43
  Speaker 2: he has no ego, and I'm like.
• 58:45
  Speaker 3: The egos in the field.
• 58:47
  Speaker 2: So thank you for being super kind. You explained everything
• 58:52
  Speaker 2: so well and you just have a nice approach and
• 58:55
  Speaker 2: a nice take on it.
• 58:56
  Speaker 3: So where can well?
• 58:58
  Speaker 2: First of all, let's find out where what your podcast
• 59:01
  Speaker 2: is and where women can find you.
• 59:04
  Speaker 4: Absolutely so if you guys would like an evidence base podcast,
• 59:07
  Speaker 4: this is just like a soul podcast. Generally, I'm just
• 59:09
  Speaker 4: doing it by myself, but I've covered every single question
• 59:11
  Speaker 4: that you've asked, which coincidentally, many of these things we
• 59:14
  Speaker 4: hadn't discussed earlier that we were going to discuss, but
• 59:16
  Speaker 4: I have an episode on everything we just discussed, so
• 59:18
  Speaker 4: primer phases. I just put one out health center coaching,
• 59:21
  Speaker 4: all these different things. If you're interested, you could look
• 59:22
  Speaker 4: up the Cheasing Clarity, health and fitness podcasts on Spotify
• 59:25
  Speaker 4: or iTunes. Other best place to find me would be
• 59:27
  Speaker 4: on Instagram. I put out daily content which is at
• 59:29
  Speaker 4: Brand de Cruz Underscore, and then for my email, I'm
• 59:31
  Speaker 4: always open to answer questions or help with people. If
• 59:34
  Speaker 4: you need individualized coaching, that is, be to Cruise Fitness
• 59:37
  Speaker 4: at gmail dot com.
• 59:38
  Speaker 2: I love it well, thank you so much for taking
• 59:40
  Speaker 2: your time and sharing with us today. I am very
• 59:44
  Speaker 2: enlightened and thoroughly enjoyed the conversation.
• 59:47
  Speaker 4: It was an absolute honor, and I truly appreciate you
• 59:50
  Speaker 4: guys having me and I know we only got through
• 59:51
  Speaker 4: probably like three or four of the questions on the list.
• 59:53
  Speaker 4: If you guys ever want to go through the rest,
• 59:55
  Speaker 4: by all means, I'm always open to share my information
• 59:57
  Speaker 4: and really connect with like minded individuals these always.
• 1:00:00
  Speaker 3: Thanks for listening everyone.
• 1:00:02
  Speaker 6: If you enjoyed this episode, please consider giving us a
• 1:00:05
  Speaker 6: five star rating and sharing the body Pod with your friends.