Latest / The Hotmomz Lifestyle Podcast / Ep. #514: The Ultimate Guide to Reverse Dieting

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Ep. #514: The Ultimate Guide to Reverse Dieting · The Hotmomz Lifestyle Podcast

• 0:00
  Hey there, Casey Shipp here.
• 0:01
  I help high performance women lose weight without cardio while enhancing and optimizing their hormones to get better results with less effort.
• 0:09
  Today, we're going to be going over reverse dieting.
• 0:12
  So many women, and by the way, if you're like, what do you know?
• 0:15
  I've been doing this for 15 years.
• 0:17
  I have a total hysterectomy.
• 0:18
  Two kids, overcome hypothyroid.
• 0:20
  PCOS depression, cystic acne.
• 0:23
  You name it, but IBS, I had every issue in the book.
• 0:27
  I've paid thousands of dollars for trainers and did supplements and diet after diet.
• 0:31
  I probably understand what I'm talking about.
• 0:33
  And finally I figured out.
• 0:35
  We have a trauma informed approach to fitness.
• 0:37
  We look at the mind, body, soul aspect.
• 0:40
  We go deep within the nervous system and we clear out the root issue.
• 0:42
  And I have a quiz.
• 0:43
  If you want it, you can just drop quiz and we'll send it to show you the hidden wounds inside of your nervous system.
• 0:49
  That's actually causing the root issue of the yo dieting, the hormonal problem, no energy and all of that, I would show up at the gym.
• 0:55
  I'm doing all the work.
• 0:56
  I'm doing all the stuff.
• 0:58
  But I'm not getting the results.
• 0:59
  And it's just not there.
• 1:00
  And something was missing.
• 1:02
  So I get a lot of women in my DMs that tell me what they're eating.
• 1:07
  They're going to the gym, they're doing all this stuff.
• 1:08
  And let me say, if you go to the gym, Three, four times, five times a week, you need to be eating 2, 000 calories.
• 1:15
  Unless you're five foot, you can get by with eating a little bit less, but most women that I see come through the DMs, the applications, they're under eating.
• 1:25
  We know where this comes from, right?
• 1:27
  Eat less, And you lose weight.
• 1:29
  If that were the case, then all of the women and everybody could just eat a little less and get results.
• 1:35
  What happens is your body starts building a resistance to something called metabolic damage.
• 1:40
  And honestly, if you're over 30, you've had kids or not.
• 1:44
  If you're just over 30, if you've done previous dieting in the past, chronic dieting, I've always tried to stay fit or maybe just being a human being and running hard in your twenties in survival mode, running on low food and no sleep, all that stuff.
• 1:57
  It just damages our.
• 1:58
  Our endocrine system and we get metabolic damage sometimes.
• 2:00
  Now the good news is that it's reversible.
• 2:03
  So I want to go over a thing about reverse dieting and you're probably like, huh?
• 2:07
  So think about it like this.
• 2:09
  If dieting is taking away calories, we're going to slowly add back in calories.
• 2:14
  Don't freak out yet and you're going to get lean.
• 2:17
  We reverse diet every client that comes in.
• 2:20
  So like this lady right here, she's 50 years old right here, and had hormonal issues, gut issues, all the things, but she was showing up at the gym.
• 2:29
  She was eating like 1700 calories.
• 2:31
  So here's how to reverse diet.
• 2:33
  I want you to, this is assuming that you are keeping up with what you're eating, whether you're tracking macros or you're just measuring, or you know how much you're eating because it's like money.
• 2:42
  If you want to improve your money situation, you need to know what you're spending and how much you're making.
• 2:47
  It's the same.
• 2:47
  So if you get triggered by, Weighing your food or tracking your food.
• 2:52
  That's an indicator that there's something there that we get to clear out because you don't always need to track.
• 2:57
  You just need to track while you're actively rebuilding your metabolism, because that's information.
• 3:02
  What gets tracked and measured gets results, but you don't need this forever.
• 3:08
  I've gone months.
• 3:09
  I've gone years without tracking and I'm fine.
• 3:12
  But I spent years figuring out how to do this.
• 3:15
  Okay.
• 3:15
  One thing, first thing you're going to do is get the food and gut sensitivity tests.
• 3:20
  It's going to tell you what you can and can't have, what causes the inflammation.
• 3:23
  It's easy.
• 3:24
  It's 40 bucks or so.
• 3:25
  And it's going to say, Hey, don't eat apples, or something like that.
• 3:28
  You're going to do that.
• 3:29
  And now if there's any emotions tied to this, if there's feelings of, Oh man, I can't do that.
• 3:34
  Or, There's just emotions here.
• 3:36
  There's resistance around not even wanting to do it.
• 3:39
  That's an indicator that there's something beneath the surface in the nervous system that doesn't feel safe.
• 3:44
  So we need to look at that.
• 3:45
  That's the trauma aspect that we teach.
• 3:47
  That's where we need to go in and we need to clear that so you can actually take the steps towards getting the body and help that you want and deserve.
• 3:55
  So for those of you that don't get triggered for that and you're actually wanting just the steps, so I want you to get the food and gut test.
• 4:00
  You'll know exactly what you can and can't have.
• 4:02
  That's first number one because you're eating the things, but what if what you're eating, even though your intent is good, what if it's causing inflammation?
• 4:10
  What if your body doesn't like it?
• 4:11
  So be sure to get that food and gut test.
• 4:12
  And if you want that, just put fitness below and we'll send it.
• 4:16
  Number two, if you're doing any cardio, I want you to cut it back by half.
• 4:20
  So whatever you're doing, cut it back by half and don't worry.
• 4:22
  Everybody thinks they're going to gain weight.
• 4:24
  Here's the deal.
• 4:26
  Most of the time you're going to start losing because your body's in starvation mode.
• 4:31
  We'll look at everything and tell you here's what the issue is.
• 4:34
  Let's boost this or let's take this down.
• 4:35
  We have doctors that work with us.
• 4:37
  So if you're doing cardio, I want you to cut that back in half.
• 4:40
  Okay, decrease it until you're doing eventually no cardio.
• 4:45
  So this is gonna take four to eight weeks.
• 4:48
  Next, go ahead.
• 4:50
  This should actually be step two.
• 4:51
  I'll probably move it.
• 4:51
  I want you to check your body fat.
• 4:53
  We need a baseline body fat, not BMI.
• 4:55
  Body fat is what we care about.
• 4:56
  So you need to be tracking your body fat and your weight.
• 4:59
  Okay, if that triggers you, this is where the trauma informed comes in because there's an emotional charge that we get to go in explore and clear out so it's not even there and now it's wow Men in black kind of thing now you're just all of a sudden doing the stuff you need to be doing to get results Okay.
• 5:15
  So now you're going to start tracking exactly what you eat.
• 5:17
  And I give you a guide on how to do that, how to track.
• 5:20
  And we have actually this macro calculator.
• 5:23
  If you want it, we'll also give you that.
• 5:25
  So honestly, whenever you message me, whenever you message fitness, what we're going to do, it's, we're going to ask you a couple of questions.
• 5:32
  My bot's going to ask you two questions based on how you answer those.
• 5:35
  Then we, Me or my partner step in and help you.
• 5:39
  So we just need a couple of things doing some gatekeeping because a lot of people want this, but we only like working with action takers, the ones that are actually going to stay there for the conversation.
• 5:48
  So once we do the conversation, We're going to start asking some questions and that's when we can send you this or the hormone accelerator or something like that.
• 5:56
  We actually just want to help you inside of the DM.
• 5:58
  That's it.
• 5:59
  So if you want this, let me know, this is obviously just a plain little macro calculator, but the thing that makes it different is this, what we do is we actually base things on hormones.
• 6:12
  So if you have Hashimoto's or metabolic damage, you're going to select 1.
• 6:15
  This is my creation because for so many years we worked with women with low hormones, but let's just say she's one 150 and five, five.
• 6:25
  Alright, so here's the daily what do you call it?
• 6:29
  What you need to hit.
• 6:30
  Now, let's say she wants to lose fat.
• 6:32
  1508.
• 6:33
  That's fine.
• 6:34
  But this is the macro calculator and what I'd like you to do is go to 30 and we're gonna stay low because she's got Hashimoto's.
• 6:40
  So we don't want too much protein because that's gonna strain the gut even more because it has to break down all that meat and protein.
• 6:47
  So here's what we're gonna do.
• 6:48
  Remember, first, you're going to get your body fat food test and then you're going to track what you eat.
• 6:54
  I want you to track for a week, see what you add up to.
• 6:58
  Is it 2, 000?
• 6:58
  Is it 3, 000?
• 6:59
  Is it 1, 100?
• 7:01
  Once you know that, that's going to tell you your maintenance.
• 7:04
  Hey, you're eating this per week.
• 7:06
  You can even do it for two weeks if you want like an average mean to see what you hit.
• 7:11
  Or a whole month to see how you go through your cycles.
• 7:13
  You may eat more on the week of your cycle and overall for the month, here's what you've eaten.
• 7:18
  Once you know that you'll know by looking at the data, okay, I am eating typically 1200 calories a day.
• 7:26
  If I did the math and had to split it up, that's going to tell you, okay, so let's boost it 10%.
• 7:32
  I want you to add 10 percent get 10 percent of those calories and you're going to add that to the 1200.
• 7:39
  So whatever 10 percent is of 1200, add that at the 1200.
• 7:42
  That's your new macros.
• 7:43
  I give you the calculations inside of the training, but you can do this yourself.
• 7:49
  10 percent fix your macros, and you're going to do that every week.
• 7:53
  How do you feel?
• 7:54
  Are you getting tighter?
• 7:55
  And you're going to bump it up as much as you can until you stall out and you stay there a while, and you can either add more muscle, tweak your hormones, but eventually you'll get to a point where you're eating.
• 8:06
  Way more food, and you're doing less workout, and you're getting better results.
• 8:10
  This here says, if you continue getting leaner, I want you to increase it 10%.
• 8:15
  Keep adding until you hit your set point.
• 8:19
  And that's your maintenance calories.
• 8:20
  That means if you go below, you're going to lose, and your metabolism is going to be so much healthier.
• 8:25
  And remember, Your exercise.
• 8:28
  So aim to do about four days a week with two.
• 8:31
  You don't need to go six days a week anymore, especially if you're a little bit older or there's a hormonal issue.
• 8:38
  You're welcome to do six days, but you got to make sure your hormones are good and you're sleeping and all that's, on point.
• 8:44
  To wrap it up, you're going to do, check your body fat, you're going to get the food test, you're going to start tracking, find your main, find out what you're actually eating, you're going to lower your cardio, you can do that first and keep tracking, or you can lower your cardio and increase the calories.
• 9:05
  It's up to you.
• 9:06
  If I was working with you one on one, I could give you specific guidance based on your hormones, but since we're not working together, I'm just trying to give you an overall overarching Guidance guide here.
• 9:18
  So track your calories.
• 9:20
  If you feel comfortable Reduce cardio keep your calories the same if you feel even more comfortable start bumping your calories up until you reach that 2, 000 mark if you want any of our resources Let me know.
• 9:33
  But more importantly, if you want help, because some people don't even need our resources, they just need a conversation.
• 9:39
  They just need to know, Hey, will you look at this and tell me what's off?
• 9:43
  Yes.
• 9:44
  So if you want this resource for the reverse dieting blueprint, the Google document, the macro calculator, I want you to put FITNESS in the comments and I'll send it to you.