Latest / The Body Recomposition Revolution | Fat Loss and Strength for Women 35+ / Calorie Deficit for Women Over 35: Why You’re Doing It Wrong

Transcript

Calorie Deficit for Women Over 35: Why You’re Doing It Wrong · The Body Recomposition Revolution | Fat Loss and Strength for Women 35+

0:01
Welcome back ladies. Today is deficit day and I have
0:06
deviated from my normal podcast schedule with all my topics
0:10
outlined to address it because I received the best comment slash
0:15
question from this woman on Spotify and if you want to take
0:19
a peek at it, it's on there also.
0:20
I love your comments and questions please put them on
0:23
Spotify or Apple podcast. That way everybody can see them.
0:26
But she is expressing how confusing deficits were.
0:30
She was like, so let me get this straight, I need to be in a
0:32
deficit, but I have to eat a ton more protein.
0:36
And she touched on lifting and cardio and how it was so
0:38
convoluted. And she's absolutely right.
0:41
I wanted to do this entire episode in kind of a new
0:45
context, which is I'm just going to draw an analogy between
0:50
calorie deficits and a business. I really want to simplify it in
0:55
a way that is more comprehensible.
0:59
Ultimately, what I hear from women and what I was so confused
1:03
with when I started really paying attention to my macros
1:06
was if I have to be in a deficit, which is you are eating
1:10
less than it takes to maintain your body, why does it matter
1:15
what I'm eating if ultimately it just matters how much I'm
1:19
eating? For example, one of my one of my
1:21
first clients, her and I would just go toe to toe on this.
1:24
She would say things like I'm going to fast for whatever it
1:28
was, maybe 18 hours or something.
1:29
That really helps me. Well, yes, because you're in a
1:31
deficit. So you're really shortening that
1:33
window that you have to eat. And by default you're going to
1:37
eat less than you would if you had an entire day to eat.
1:40
So you might on a normal day, eat 20, five, 2800 calories.
1:44
If you were doing intermittent fasting and maybe per SE, only
1:48
allowing yourself to eat 4 hours, four hours out of the
1:51
day. Yeah, I assume you're not going
1:54
to eat 20, five, 2800 calories. That's how it works.
1:58
And if you did, you wouldn't lose any weight doing the fast.
2:01
That's how it works. You're in a deficit.
2:03
By the way, please do not intermittent fast if you are a
2:07
woman, especially a woman above the age of 35.
2:11
In one of my other episodes, I talk about fasting versus eating
2:14
windows and how fasting is incredibly detrimental to your
2:18
Physiology as a woman. We are not made for it.
2:21
Men, they can do it. It's beneficial for them.
2:24
Us. No, we are not.
2:25
As Doctor Stacey Sims says, we are not small men.
2:29
OK, let's get into the deficit, how it works and why it matters
2:34
what you are cutting out. I scribbled at the top of my
2:38
paper when I started writing this episode a few days ago,
2:41
restructuring the company. Because to me, restructuring a
2:45
company is kind of the same as having body recomposition.
2:51
We are changing what our body is made of.
2:54
We are changing what our company is made of.
2:57
We're restructuring both of them.
3:00
So in this episode I am going to be comparing restructuring a
3:04
company or a business to your body.
3:08
We are going to be referring to our fictional character named
3:11
Sarah, and Sarah is in the process of restructuring her
3:17
company. Sarah is wanting to not abandon
3:21
the company because she loves the company.
3:24
The company has done such amazing things for her over the
3:27
years. The company sacred and strong
3:29
and unique, and it is incredibly special because there's no other
3:33
company like Sarah's. So we just want to give that
3:38
company a completely new structure.
3:42
We want it to be more efficient. We want it to be stronger.
3:46
We want it to be more resilient, brilliant to stress, illness,
3:51
aging, you name it. As soon as we can figure out how
3:55
to restructure the company, that company is basically rewinding
4:01
itself age wise. Just like your body.
4:03
When you can figure out the macro formula for you, your body
4:09
will look better, will be stronger, will function more
4:14
efficiently than you ever imagined possible.
4:17
And you know what's important? Because you've noticed the
4:20
company is not growing at the same rate that it used to.
4:24
Just like your body, you might not be putting on muscle the way
4:27
that you used to. If you're above the age of 35.
4:29
I promise you, you're not. Because if you haven't increased
4:32
your body's weight training, then your body is losing.
4:36
I think it's point 1% of muscle per year after age 35.
4:41
So you're not imagining things when you look in the mirror and
4:45
you're wondering to yourself, why does everything hang 1/2
4:49
inch lower than it did just a few years ago?
4:53
And part of that is just aging. You can't stop your skin from
4:57
losing elasticity. You can't.
4:59
And that's totally fine. I actually like the fact that
5:03
when I look in the mirror, I have really deep smile lines.
5:07
I don't dislike it. I I like the fact that you can
5:11
tell I am a smiley, loud person because I wear it on my face.
5:16
But what I don't like, and what I know most women do not like,
5:20
is that they feel weaker. Simple tasks they remember doing
5:24
even a handful of years ago are much harder.
5:27
The clothes they wore their entire lives suddenly do not
5:31
fit, despite the fact that you are eating pretty much the same
5:35
way that you've eaten your entire life.
5:38
That's not in your head. That's an actual physiological
5:42
change that your body is going through around age 35.
5:46
And Despite that being a physiological shift that you
5:49
cannot stop, there are things you can do to combat that and
5:54
make your body, your business, even stronger than it's ever
5:59
been before, look better than it's ever looked before.
6:02
And when I say that, I mean that because I will be 38 in May.
6:07
I have never been more strong than I am now in my entire life.
6:11
And I was also a personal trainer in college.
6:14
I have done figure shows, but now how?
6:17
With the way that I lift, the way that I eat, the way that I
6:20
train, my body is smaller, more toned, and best of all, stronger
6:27
than it's ever been in my entire life.
6:30
Because while we love our bodies, we honor our bodies, we
6:32
love our business. We honor our business, right?
6:36
We know that there are things we can do to make the business
6:40
better, stronger, more resilient.
6:43
Just like we know there are things that we can do to our
6:46
body to do all the aforementioned things, stronger,
6:49
more resilient, and honestly, ageless.
6:52
Because when you have muscle tone on your body and you're not
6:56
sporting the skinny fat physique that you're barely scrounging by
6:59
to maintain as is, if you have actual muscle visible on your
7:05
body that is youthful. So let's get into restructuring
7:10
the company, AKA restructuring your body by going over what a
7:15
calorie deficit is. Because when you have this
7:18
company and you look at it from a different perspective one day
7:23
and you see that it is slower, it's inefficient, you know, it
7:25
doesn't look as good. It's kind of, you know, behind
7:27
the times. It needs an upgrade.
7:29
The 1st thing that goes through your head is you need to make
7:31
budget cuts. The first thing that goes
7:34
through your head when you look in the mirror or when you're
7:36
sitting in your car stewing on how your body used to be is I
7:40
need to cut calories. And if you've gone down the road
7:43
of cutting your calories, then I'm sure you know what a calorie
7:46
deficit is. But in case you do not know what
7:49
a calorie deficit is, it is just using more energy than you're
7:54
eating. So when I say energy, that means
7:56
calories. Basically, it means eating less
7:58
food than your body needs, needs to maintain its current state of
8:02
body fat, muscle and otherwise. So you have to be eating less
8:07
than your body is using. That's a calorie deficit.
8:10
So as we go forward in restructuring the company and we
8:13
decide we need to make budget cuts.
8:15
Just like as you go forward, you make the decision, yeah, it's
8:18
time to make a change. You're going to start cutting
8:20
calories. You're going to go into a
8:22
calorie deficit. We need to figure out what does
8:26
that mean? Because if you blindly take,
8:30
take your body and say I need to lose weight, well, you go
8:34
online, you find your little total daily energy expenditure
8:37
intake calculator and you figure out you're eating roughly 2500
8:40
calories per day. And then you go on there and you
8:42
type in, you know, how many weeks is it going to take me to
8:45
lose 8 lbs? OK, well now you find I got to
8:47
put myself in a 20% deficit and you just cut, you cut 500
8:52
calories from your 2500 calories that your body needs to maintain
8:58
its current state. Great.
8:59
We're on this same page here, but this is often where my
9:03
clients and I have to have some science time because they will
9:06
say, oh, I want to lose 8 to 10 lbs over the course of the next
9:10
8 weeks. And I will say of what?
9:13
Because if you just do a 20% deficit and you go down to 2000
9:19
calories per day and you stay at your current activity level,
9:23
yes, you will drop 8 to, in theory, 8 to 10 lbs over the
9:27
course of those eight to 10 weeks.
9:29
But you're just going to have the exact same body that you had
9:33
prior, only smaller. You didn't pay attention to what
9:38
employees you were cutting. Just like in a company, if you
9:41
make a 20% cut across the board and you just cut randomly 20%
9:46
out, you're going to cut some of the employees you need.
9:49
You're going to cut some of the employees that make the company
9:52
run. Your company is going to be the
9:54
exact same inefficient company that you had a problem with in
9:58
the 1st place, only smaller. Just like your body.
10:01
If you cut 20% of your caloric intake off and you lose weight,
10:06
your body is going to look the exact same as it does now, but a
10:09
little smaller and a little looser to be honest because you
10:12
didn't pay attention to where you made the calorie cuts, you
10:15
just cut the calories. And this is where I often, from
10:19
my own experience as well, we'll use the term skinny fat because
10:23
yes, you got skinnier, but still, when you look in the
10:26
mirror, it's not as exciting as you might have assumed it would
10:30
be because your body has just become a skinnier version of
10:34
what you deemed to be unappealing to begin with.
10:37
And that's not what your body needs to be its healthiest,
10:39
strongest self. That's not what your company
10:41
needs to be its healthiest, strongest self.
10:44
We don't need to make a blanket 20% cut.
10:47
We need to be more intentional about that.
10:49
So let's get into those calories, those employees, and
10:53
we're going to break them into three groups.
10:55
You have your protein, your carbs, and your fats.
10:59
Those three groups are macro nutrients.
11:03
There are only three macro nutrients.
11:06
The alcohol is technically a fourth.
11:07
We're not getting into that. There's only three macro
11:10
nutrient groups that all foods have within them.
11:13
Some have really high protein, medium fat, low carb, that's my
11:17
ideal. Some have really high carbs, no
11:20
protein, a lot of fat. Those are usually your shelf
11:23
happy ones, you know, cupcakes, whatnot.
11:25
Let's start with my favorite group of employees.
11:28
We have the pro team and you like that protein, protein.
11:32
So protein, that's your pro team.
11:36
That is the infrastructure. Foods that are high in protein,
11:40
those are the ones that build your body, they build the
11:43
muscle. That's your construction crew,
11:44
your your maintenance. They are what makes your body
11:48
firm and strong. We need a good pro team.
11:52
You need a lot of people ideally in the protein, so you need to
11:58
be thinking about that when you're eating.
12:00
Most women who are trying to drop fat while maintaining or
12:04
building muscle, they are going to need their total daily intake
12:09
around can be anywhere from 27 to 40% of it should be from
12:14
protein. That's a lot of protein for most
12:17
women that's probably around 110 to 180 hundred 90 grams of
12:23
protein per day. Most women do not eat over 50
12:27
grams of protein per day. But if you want a strong
12:32
company, if you want a strong muscular toned body, you need to
12:37
bump up your protein. That's where you're going to
12:40
pour a ton of assets and intention and time behind
12:46
getting more employees that will be part of the pro team.
12:51
You want more of the protein in your body as well, and it takes
12:55
the same intention. You the protein requires a lot
12:58
of preparation. It costs more.
13:01
You have to to really be deliberate in getting protein
13:05
into your body. It's something you plan for,
13:09
just like getting those employees that will be your pro
13:12
team. They don't walk through the door
13:14
every day. You have to really go out and
13:17
find them, devote a lot of time and resources into keeping them
13:22
happy and to keeping those employees on board.
13:25
It's it takes a lot. I know protein's not fun to prep
13:29
twice a week. Protein's not the tastiest thing
13:32
on earth. I get it.
13:34
It's expensive. What do you want?
13:36
Do you want to stay the same, or do you want to do what it takes
13:38
to make the changes you want to see?
13:41
Because it's going to take you having a lot bigger protein than
13:44
you have for your company as it stands.
13:48
OK, So we're talking about making that 20% cut, cutting
13:51
those employees by 20%. And as we know, not all
13:54
employees are created equal, just like calories.
13:57
Not all calories are created equal.
13:59
The quality of them is better in some than others, just like
14:03
employees. So we covered the protein and I
14:06
think I said 25, you could say 27 to 40% of your daily intake
14:10
should come from protein. If you are trying to drop fat.
14:15
Let's get into the carbs. So carbs they are, they are the
14:19
personality higher. Are any of you those?
14:23
I've been those before or just once in my life when I worked at
14:25
a bank. Unfortunately for the bank
14:28
carbs, they're operations, they create the energy.
14:30
There are the fun ones that are just, you know, they're happy to
14:33
be there and you're happy they're there too because they
14:37
taste good. And a lot of times they're
14:39
inexpensive. They make you happy just being
14:42
around them. I mean, that's how I feel when
14:44
I'm around carbs. Fats too.
14:46
So carbs, they are important. You need those people with the
14:50
bright personalities that make work a fun place to be.
14:55
Just like eating carbs, you know, my carbs are always the
14:59
favorite spot on my meal unless I'm eating steak.
15:02
And I would say most women probably need around like 30 to
15:07
35% carbs of their daily intake. And please take these numbers
15:11
not super seriously because everybody is so different in the
15:15
way their body processes carbs. I do custom macro formulations
15:20
and I have a series of three quizzes that was from a program
15:23
I had purchased a while back and it is so spot on.
15:27
It will identify women who have Hashimoto's when they didn't
15:31
tell me they had Hashimoto's or put it in their notes and that
15:33
we'll pull that out so women handle carbs differently.
15:37
Please. Maybe I'll just stop saying
15:38
percentages and you can, you can contact me.
15:40
I'll do your custom macro formulation or you can look it
15:43
up online easily too. There's some pretty good tools
15:45
out there. The point being, you need carbs.
15:48
You don't need a ton of them, but you do need them.
15:52
That's where you're going to be making a lot of cuts because in
15:55
the business more often than that you have hired too many
15:59
carbs, right? That's honestly that is that is
16:01
where a lot of womens''s calorie abundance is coming from is the
16:05
carbs and the fats. But just like a business, a lot
16:08
of times you just have to cut the fluff and you know, you have
16:12
maybe too many people working from home who aren't so much
16:15
working anymore, or you have those people who are doing jobs
16:19
that now ChatGPT took over. So it's time to make some cuts.
16:23
And a lot of your cuts are going to come from your carb area.
16:27
Unfortunately. Now the last macro nutrient, the
16:30
last group of employees we're going to cover are the fats.
16:32
And they're they're the long term reserves.
16:35
They're the ones we have to have just in case we need them.
16:38
They're storage, they're security, and they're really
16:42
great to have. They're a necessity.
16:43
We just don't need a lot of them.
16:46
Now, as I said, where most women and men make the mistake is they
16:50
will go into that 20% calorie deficit and they will cut the
16:55
budget blindly. They're they're just making that
16:58
20% cut across the board. And more often than not, protein
17:02
is what gets cut out and you're left with carbs and fats.
17:06
Because we did not look at who we were cutting.
17:09
We didn't look at the departments.
17:11
We just looked at the total spending.
17:13
So yes, as I said, the company shrinks, your body shrinks.
17:17
But now since we've blindly made this big calorie cut, our
17:22
infrastructure is weaker. Just like your muscles are now
17:26
depleted, your performance drops, your metabolism adapts,
17:31
your whole shape softens, It's a smaller company, it's a smaller
17:35
body. But as I said, it is not the one
17:38
that you were aspiring to have. And that's not recomposition,
17:41
that's not restructuring the company, that's just downsizing.
17:45
And that is not strategic because recomposition is
17:50
strategic restructuring. We want to protect the pro team.
17:56
And honestly, you are going to have to pour more investments
17:59
into your protein. We have to reduce the operations
18:02
and re reduce the fat reserves. So carbs and fats are primarily
18:06
where you're going to make your cuts and put all your
18:09
investments into getting more pro team.
18:13
Now again, body recomposition is very different from losing
18:16
weight. Losing weight, you're making a
18:18
blind budget cut body recomposition, you are
18:21
strategically restructuring your body and we're not punishing
18:27
your body by taking those carbs and fats down a little bit.
18:30
We are just tightening the body. We're tightening the company.
18:35
We're going to become leaner, we're going to become stronger.
18:37
And again, I want to reiterate this.
18:40
That's the difference between losing weight and looking toned
18:43
body recomposition versus losing weight, skinny fat versus toned
18:50
strategy versus blind cut. OK, so let me use my company's
18:55
number. I think I might have called
18:56
myself Sarah in the beginning, but it's actually my number.
18:59
So my maintenance, my company's full operating budget is around
19:03
2500 calories per day. OK, I just started my gradual
19:08
cut for summer. So I have this gradual summer
19:12
cut and this for this example, I'm doing a 20% one.
19:16
I'm going to make a 20% cut of my 2500 calories that my body
19:21
needs to just maintain. So if I keep doing what I'm
19:24
doing, lifting the way I lift, eating the way I eat, and I'm
19:27
sitting at 2500 calories, my body's not going to gain or
19:30
lose. But if I make a 20% cut from
19:33
that and now I'm at 2000 calories per day, now I'm going
19:37
to drop some weight. That's that's the law of
19:40
thermodynamics. So energy cannot be created or
19:43
destroyed. It can only be transferred or
19:45
stored. So if you consistently eat less
19:48
than what your body needs, your body is going to pull it from
19:52
somewhere. And we want it to pull that
19:55
energy from our fat stores. And we can make it do that.
19:59
We can make our body pull that energy that it needs.
20:04
Because remember, we went in a 500 calorie deficit.
20:07
My body's like, hey, I need some more energy.
20:09
Where am I going to get it? Well, if I did a blind cut and
20:12
just cut the 500 calories without taking into
20:14
consideration what I'm cutting, it's going to get it from my
20:17
lean muscle first. That's where it's going to take
20:19
it 40% of it about. But here is the key.
20:23
Now here's where you need to listen.
20:25
I'm not cutting everything equally.
20:28
I am going to allocate about 40% of my total, that calorie intake
20:34
to protein. That's around like 190 grams of
20:38
protein. Now that's for my body
20:40
specifically, not yours, maybe yours, I don't know.
20:45
These are specific numbers for my macro formulation.
20:48
I have been lifting over 15 years.
20:51
I lift around six days per week. I do multiple multiple sessions
20:56
of zone 2. I'm at around 15,000 steps a
20:59
day. I have about 6768 lbs of muss on
21:03
me. That's my Physiology.
21:06
So these numbers are for me. If you want help with your
21:09
numbers I can help you. My notes have my e-mail address
21:12
in it, but just for the sake of this episode I want to reiterate
21:15
that. So a 5 foot one lady is not
21:17
going to be eating 200 grams of protein.
21:19
Please don't do that, OK? So here's the key.
21:23
I have 40% of my total daily intake calories coming from my
21:28
protein. OK, now I've got about 170 grams
21:34
of carbs and 60 grams of fats to play with.
21:37
In total that's 2000 calories. That is strategic because if I
21:43
run that for about 6 weeks and if I really eat on point, I am
21:47
going to drop about 3 to 4 lbs of fat.
21:50
I didn't say wait, I said fat. Now if you look on my Instagram
21:54
and Scroll down a couple rows a few months ago I did just a mini
21:58
cut to showcase this science exactly.
22:01
My Instagram is RAC fitness under score.
22:04
RAC fitness under score. I ate on point for a month,
22:08
think I was eating about 1800 calories.
22:11
I did it for a month so it's kind of a drastic cut and I
22:14
showed I believe I lost 5 lbs of fat and you can see it.
22:19
It looks like maybe I lost to an untrained eye 10 lbs to for me
22:24
and I laid out the science it would incomplete with my
22:26
embodies. You can see that my my weight
22:31
loss primarily came from fat and I did that by manipulating the
22:36
amount of protein, carbs and fats that I was eating every day
22:40
to meet my goal. My goal was to drop fat and gain
22:43
or maintain my muscle. So I did that by having about 40
22:47
grams of protein and dilly dallying with the carbs and
22:49
fats. Simply put, but I had to stay at
22:54
2000 calories. I had to stay at that.
22:57
I did not go above. So while you have that 2000
23:01
calories to work with, 40% of those calories have to be
23:05
protein. You can play with the rest
23:07
depending on your body, but 40% of that for me has to be
23:12
protein. That's how you actually
23:14
manipulate your body into using primarily fat for the energy
23:20
that it will draw upon when you who are in a calorie deficit.
23:24
That was kind of long winded. This whole episode is supposed
23:26
to be 5 minutes, but I just loved comparing a body to a
23:29
business. And I also want to reiterate
23:32
that that is honoring your body. That's honoring your business
23:34
because it's slow and it's it's controlled and it's structural
23:38
and your body's not going to be smaller and softer.
23:41
It's going to be leaner and stronger because we are not
23:44
punishing the company. We're restructuring it.
23:47
And that distinction matters especially for women who are
23:51
above the age of 35, because our goal isn't to be weak and
23:56
flabby. Our body is doing a great job of
23:57
that as it is. We want to rebuild it.
24:02
Now. If you want help with your
24:04
custom macro formulation, I do those.
24:06
I have a tiny wait list to wait right now.
24:09
I think it'd be like 4 days if I can get when I can get to it.
24:12
But if you are interested in getting that customized macro
24:16
formulation, it's a series of three quizzes.
24:19
All you have to do is shoot me an e-mail.
24:20
RAC Fitness MN. So RAC Fitness MN like
24:25
minnesotabecausethatswhereilive@gmail.com. And really helpful.
24:30
I did two of them today and they're just, they're fun to do
24:33
because I love having these back and forth with you guys and just
24:37
kind of identifying the things I see in your lifestyle which are
24:40
pointed out in the first quiz. And I'm not mean at all, but we
24:44
are going to have a fax, a fax based conversation via e-mail
24:48
and it's the two page PDF. It does take me a few days to
24:51
crank it out because I've said this before, I just like to make
24:53
it cute. It's nice to look at when it's
24:55
nice to look at. So if you need help with your
24:58
custom macros, e-mail me rackfitnessmn@gmail.com.
25:02
Otherwise, you can check out my Instagram.
25:03
I have a lot of fun teaching tools on there.
25:05
Just kind of document my life as a almost 38 year old mom of
25:10
three who's just trying to build muscle, being a muscle mommy.
25:14
OK, Thank you so much for tuning in ladies, and you will hear
25:17
from me again next week. Oh, quick plug, before I forget,
25:21
I said this in the last episode, but if you have questions or
25:24
comments for me, please put them in Spotify or an Apple podcast
25:29
because so many of you have the same questions and comments.
25:32
And most of you e-mail me because I get it.
25:34
You want that degree of anonymous animated nominee.
25:38
I can't say it, you know you want to be anonymous, but there
25:40
is no bad question except for the one unasked.
25:43
Please ask them on Spotify or Apple Podcast.
25:46
Thanks again ladies, and we'll talk soon.