Latest / Beyond Limits With Olivia Marie / Not All Calories Are Equal

Transcript

Not All Calories Are Equal · Beyond Limits With Olivia Marie

0:00
SPEAKER_00: Hello everyone and welcome back to another episode.
0:04
SPEAKER_00: This week we are talking all about calorie counting.
0:08
SPEAKER_00: This is taken from an IG live that I did all about whether you need to count calories, kind of how calorie counting works, um, should you be calorie counting in order to, you know, be healthy, eat clean, and get the results that you want and all of that.
0:23
SPEAKER_00: We really answer all of those questions.
0:25
SPEAKER_00: Plus, there were a lot of great audience questions too, so you want to listen to the end.
0:31
SPEAKER_00: But before we jump in, I did want to mention that Wellnourished is open for enrollment, and I am so excited because, guys, this is going to be not only the last round of 2020, but the most transformational.
0:44
SPEAKER_00: We are dialing it up for this round.
0:46
SPEAKER_00: We're doing an intensive eight-week program that it's really going to help you anchor in and embody how to eat, you know, in a delicious, satisfying way, how to make it so that food isn't controlling your life, but your body still gets the proper nourishment it needs, and you feel amazing in your body.
1:04
SPEAKER_00: Basically, that dream health and that dream vision you have that you want to wake up into your morning just becomes, you know, your new reality.
1:12
SPEAKER_00: So it becomes your new way of life.
1:13
SPEAKER_00: You don't have to overthink, you don't have to count or anything like that.
1:17
SPEAKER_00: Um, and it's so possible for you.
1:18
SPEAKER_00: I've led so many people through my methods, through this program.
1:22
SPEAKER_00: So many women have found success and are now feeling amazing in your bodies, and you know, you deserve to as well.
1:27
SPEAKER_00: So I'm going to leave all the details in the show notes, or you can DM me on Instagram if you have any questions, and let's jump into the episode.
1:36
SPEAKER_00: Welcome to the Live Well Podcast.
1:39
SPEAKER_00: This podcast is designed to help you live well, body, mind, and soul.
1:44
SPEAKER_00: I'm your host, Liv, a natural health and wellness expert, and each week you will walk away with the insights, tools, and tips to truly live your best life.
1:55
SPEAKER_00: If you are looking to live well, you are in the right place.
1:59
SPEAKER_00: A new episode starts now.
2:01
SPEAKER_00: Hello, I'm gonna wait for people to join before I get started.
2:05
SPEAKER_00: We're gonna cover um calorie counting.
2:08
SPEAKER_00: So if you have any questions about calorie counting, calories in general, just chop pop them in the chat.
2:15
SPEAKER_00: Hey Haley, hey Anna, um, and then I'll answer all questions at the end.
2:20
SPEAKER_00: So this is probably one of the top things that people I get questions about.
2:24
SPEAKER_00: If you need to be calorie counting, etc.
2:26
SPEAKER_00: etc.
2:27
SPEAKER_00: And number one, you do not need to count calories in order to lose weight, be healthy, get lean, etc.
2:34
SPEAKER_00: Like 100% that is a myth.
2:36
SPEAKER_00: And we're gonna explain why.
2:38
SPEAKER_00: So your body isn't so much like a math problem as it is a chemistry lab.
2:43
SPEAKER_00: So not all food and thus not all calories are created equal.
2:49
SPEAKER_00: They literally do not have the same biochemical effects in your body.
2:55
SPEAKER_00: There are, you know, calories that burn fat, there are calories that store fat, there's calories, you know, that boost your metabolism, the ones that lower it, there's ones that, you know, influences your hormones and everything like that.
3:09
SPEAKER_00: And so if it turns off and on certain hormones, that programs you to either gain weight, lose weight, or struggle to lose weight.
3:17
SPEAKER_00: Hey guys, welcome everyone joining.
3:19
SPEAKER_00: We are talking about calorie counting.
3:21
SPEAKER_00: I'm also gonna save this to my feed.
3:24
SPEAKER_00: So um, if you have to leave or miss part of it, um just rewatch it later.
3:29
SPEAKER_00: Pop any stories, uh questions there, and then yeah, I'm gonna get into it.
3:33
SPEAKER_00: So let's take like 750 calories of candy and 750 calories of broccoli.
3:40
SPEAKER_00: In the whole, all calories are equal, calories in, calories out, just being a calorie deficit, weight loss, crap, bullshit.
3:48
SPEAKER_00: Uh, that would be the same.
3:49
SPEAKER_00: Like you would have both of them, and theoretically, by that theory, you would have the same effect on your body.
3:55
SPEAKER_00: But that's not true.
3:56
SPEAKER_00: So we're gonna let's take the 750 calories of sugar.
4:00
SPEAKER_00: So basically, if it's candy, chocolate, that kind of stuff, it's breaking down into easily digestible glucose and fructose.
4:06
SPEAKER_00: And what do those do?
4:08
SPEAKER_00: If you've watched some of my other content, you know that that spikes insulin.
4:11
SPEAKER_00: So, what's that going to do?
4:13
SPEAKER_00: That is it's gonna set off a whore, a whole hormone cascade to that's going to A, make you store fat, it's gonna lower your metabolism, and it's gonna influence different hormones in order to not make you feel satiated.
4:28
SPEAKER_00: So basically, it signals your brain that leptin, which is your satiating hormone, it's the hormone that makes you feel full to not be released and to not like give you that full feeling.
4:39
SPEAKER_00: That's why you're a bottomless pit when you eat sugar.
4:43
SPEAKER_00: And it's going to, you know, raise insulin, which is going to make your your body store fat.
4:48
SPEAKER_00: So that's because a large component of those calories are that glucose and fructose.
4:54
SPEAKER_00: If on the other hand, we compare, you know, broccoli.
4:57
SPEAKER_00: Broccoli has, you know, yes, the same amount of calories if we're comparing calorie to calorie, but its effects on the body in biochemistry don't elicit the same response.
5:07
SPEAKER_00: That broccoli is not going to spike insulin, it's not going to, you know, upregulate ghrelin and decrease leptin so that you are hungry and want more calories, even though your body doesn't need them.
5:20
SPEAKER_00: Um, you know, it's slowerly digestible so that spike in insulin happens, so you're not getting that blood sugar spike, you're not storing fat.
5:29
SPEAKER_00: Does that make sense?
5:30
SPEAKER_00: Oh, hi Erin.
5:32
SPEAKER_00: Oh guys, Erin is such my she's one of my best friends.
5:34
SPEAKER_00: Hi, Erin.
5:35
SPEAKER_00: Um, so hopefully that does that make sense to everybody in terms of like why calories are not created equal, because that 750 calories of candy or 750 calories of broccoli physically do not have the same biological chemical effects in your body.
5:52
SPEAKER_00: Um, not that anyone can probably eat like 750 calories of broccoli, because that would be like 20 cups of broccoli.
5:59
SPEAKER_00: Um, but hopefully that makes sense why when people say, like, oh, you know, this fits into my macros, this fits into my calorie deficit, but it's you know high sugar, and they're still eating candy and they're still eating that, it doesn't matter because at that same calorie level, these calories are gonna make you store fat, these calories are gonna make you lose weight.
6:18
SPEAKER_00: So even if you are like doing the whole under eating thing, you know, whatever 1500 calories, if you're still eating that crappy food, it's gonna have a different effect than if you were eating 1500 calories of you know, sweet potato, almond butter, almonds, and nuts.
6:34
SPEAKER_00: This also goes back to when people are scared of the fat and calories or the calories and fat, and they're doing like the powdered peanut butter, PB2, spread that on a rice cake because I want to lose weight stuff.
6:46
SPEAKER_00: That rice cake with the fat-free, you know, PB2 that you mix with water to save the calories from fat actually makes you store fat.
6:54
SPEAKER_00: Versus if you were just to have the almond butter, the almonds, the fats in that would prevent you from storing fat.
7:00
SPEAKER_00: Okay?
7:01
SPEAKER_00: I hope that makes sense.
7:02
SPEAKER_00: There's a couple questions I got on DMs that I wrote down here, so I'm just gonna make sure that I answered them.
7:08
SPEAKER_00: Um okay, yes, I answered all of those.
7:11
SPEAKER_00: Oh, okay.
7:11
SPEAKER_00: Another thing I want to touch on is fructose.
7:14
SPEAKER_00: So remember the high glucose, and I also mentioned the high fructose foods.
7:18
SPEAKER_00: So fructose gets 100% metabolized in the liver, right?
7:22
SPEAKER_00: It doesn't do the same thing that glucose does.
7:25
SPEAKER_00: And that from that, you get fatty acids.
7:27
SPEAKER_00: And so when you have high fructose foods, that not only a the glucose part of that fructose causes the blood sugar to spike, so we store fat, but the fructose part gets converted in the liver to fatty acids, and your blood levels go up, and then you make more fat to store.
7:42
SPEAKER_00: So hopefully that makes sense in the glucose-fructose component of like when you eat things that are high sugar.
7:49
SPEAKER_00: So, just to like mention a study, for example.
7:52
SPEAKER_00: So, they did a study and they compared those who were eating an omelet for breakfast and eating oatmeal for breakfast.
7:58
SPEAKER_00: The same thing, same amount of calories.
8:01
SPEAKER_00: Those people who ate oatmeal for breakfast, like if they did instant oatmeal, um, actually ate 81% more food later that day.
8:11
SPEAKER_00: So you could actually see like how the calories, even though they were exactly the same, upregulated different hormones to make you do different things.
8:18
SPEAKER_00: So it upregulated that ghrelin and made them store fat because they measured their blood lipids, they measured their glucose, so it spiked the insulin, insulin went up, you get the crash, makes you want to eat more.
8:29
SPEAKER_00: What do you want to eat more of?
8:30
SPEAKER_00: You want to eat more of the high sugar, high carb, all that kind of stuff.
8:34
SPEAKER_00: Okay, hopefully that all makes sense as to why all calories are not created equal.
8:38
SPEAKER_00: I'm gonna run through the questions now to see if there's anything that I missed.
8:45
SPEAKER_00: Um, how to stop feeling guilty while eating high calorie food.
8:49
SPEAKER_00: A, guilt should never be like a thing, so you should never ever feel guilty.
8:53
SPEAKER_00: But B, high calorie food isn't necessarily bad food.
8:57
SPEAKER_00: Calories are not bad.
8:59
SPEAKER_00: Calories are what your energy, like your body needs for fuel.
9:02
SPEAKER_00: A calorie is literally a unit of energy.
9:04
SPEAKER_00: It's like the amount of energy required to raise the temperature of water one degree at atmospheric pressure, like it's literally a unit of energy.
9:14
SPEAKER_00: So, high calorie is not bad.
9:17
SPEAKER_00: It depends what the components of that is.
9:19
SPEAKER_00: So, a high calorie is not bad.
9:21
SPEAKER_00: Like, you are better off eating 300 calories of almonds than 100 calories of you know sugar, even though it's more calories.
9:30
SPEAKER_00: High calorie is not bad.
9:31
SPEAKER_00: Hopefully that made sense.
9:33
SPEAKER_00: I get very passionate about calories, guys.
9:36
SPEAKER_00: Um, what's the next one?
9:40
SPEAKER_00: How to eat more after undereating.
9:41
SPEAKER_00: So, this is actually what I teach in Well Nourished.
9:44
SPEAKER_00: If you are in that undereating, uh, you've been doing the 1200, 1300 calorie thing, you're not fueling your body and you won't learn how to eat more.
9:52
SPEAKER_00: Um, that's what Well Nourished is for.
9:54
SPEAKER_00: So definitely check out Well Nourished.
9:56
SPEAKER_00: Um, it's still open for enrollment.
9:58
SPEAKER_00: There are some spots, so um sign up for that because I help you through it.
10:01
SPEAKER_00: Because I couldn't help you as much as you would need the help in one little Instagram live.
10:06
SPEAKER_00: Um, that way you get a one-on-one session with me and you get me throughout the whole program to kind of like help you.
10:11
SPEAKER_00: And it's amazing how many people.
10:13
SPEAKER_00: I literally just had a client today and she's like, I can't believe it.
10:16
SPEAKER_00: I'm eating more and I'm weighing less and I'm toning up faster.
10:20
SPEAKER_00: And like, yeah, because you're eating more.
10:23
SPEAKER_00: And oh, this is a good intro to BMR.
10:25
SPEAKER_00: So if you don't know what BMR is, is BMR is your basal metabolic rate.
10:29
SPEAKER_00: So it's the rate of the number of calories your body burns at rest.
10:33
SPEAKER_00: So A, you never want to go below that.
10:35
SPEAKER_00: That's where under eating comes in.
10:36
SPEAKER_00: You get into starvation mode and your body stores fat because it's unsafe.
10:40
SPEAKER_00: Again, we teach that in malnourish, but your BMR can change.
10:44
SPEAKER_00: So when people say calories in, calories out, it's not that simple because your body is not a controlled system, it's not like a laboratory where they're you know torching a hundred calories of lentils and a hundred calories of sugar.
10:56
SPEAKER_00: It's not a controlled system, so it's more complicated than that.
10:59
SPEAKER_00: So that's why your BMR shifts, it's not a stable thing, it's not like you're set with this thing for life.
11:06
SPEAKER_00: Less calories in, less calories out.
11:09
SPEAKER_00: More in, more out.
11:11
SPEAKER_00: You can change your BMR to burn more by eating more.
11:14
SPEAKER_00: Does that make sense?
11:16
SPEAKER_00: Um, but typically you probably need to work with some.
11:18
SPEAKER_00: Like I wouldn't suggest you just um going off the deep end and suddenly inhaling food if you've been under-eating.
11:24
SPEAKER_00: There's like a specific way you want to start doing that.
11:26
SPEAKER_00: Um that will help.
11:31
SPEAKER_00: Okay, um, what types of food help you lose thigh fat?
11:35
SPEAKER_00: You can't spot reduce.
11:36
SPEAKER_00: Spring baby 20 2002.
11:38
SPEAKER_00: You can't spot reduce.
11:39
SPEAKER_00: That's a myth.
11:40
SPEAKER_00: You cannot choose where you lose fat, you can only lose fat overall.
11:43
SPEAKER_00: Foods that help you lose fat are fats and protein.
11:47
SPEAKER_00: Stay away from sugar.
11:49
SPEAKER_00: I'm just gonna scroll.
11:50
SPEAKER_00: I'm scrolling to see if there's any more questions.
11:55
SPEAKER_00: What would you recommend for someone to get more veggies in their diet for on the go?
11:59
SPEAKER_00: Oh, good question.
12:01
SPEAKER_00: Um I would honestly like I eat salads on the go.
12:04
SPEAKER_00: Like, I'm the type of person who I will eat an avocado on the go.
12:07
SPEAKER_00: Maybe save veggies, like you can always chop up veggies and take those on the go.
12:11
SPEAKER_00: Like, that seems like you know, chop up zucchini, cucumber, snack on those.
12:16
SPEAKER_00: Um, that could be easy, but I would also say limit snacking.
12:22
SPEAKER_00: So if you can have more, like three meals that are more larger and constant and minimize snacking, that's gonna be helpful.
12:30
SPEAKER_00: Uh, because snacking is not you wanna try to have less meals, not be snacking constantly throughout the day, because that just spikes insulin.
12:39
SPEAKER_00: By doing more sports, do you really have to eat more calories slash carbs?
12:43
SPEAKER_00: Um, because so I feel like that's two different questions.
12:45
SPEAKER_00: By doing sports, you have to eat more if you're going under your BMR.
12:49
SPEAKER_00: So let's say like your BMR is 1500 and you're working out and burning 600 calories a day, if you don't eat at least till your BMR, your body will not be getting enough that it needs, it will not feel safe, and it's not gonna either let go of fat and it's gonna like store what it needs.
13:05
SPEAKER_00: Because basically, what happens, and if you watch, I think I did an undereating little reel, when you're not eating enough, your body doesn't physically feel safe.
13:13
SPEAKER_00: So you're not eating your BMR and then you're doing spin classes and HIIT workouts and not hitting that BMR.
13:19
SPEAKER_00: What's gonna happen is your body is like, oh shit, like she's not giving me enough food.
13:24
SPEAKER_00: I don't know when I'm gonna get enough food.
13:26
SPEAKER_00: So whatever she eats, anything, this is the key, anything she eats, I'm gonna store this as fat for later because she's not giving me enough.
13:34
SPEAKER_00: So that means even the good stuff, you're gonna start storing as fat because your body doesn't feel safe.
13:39
SPEAKER_00: You need to make your body feel safe in order to lose fat.
13:41
SPEAKER_00: So if you're someone who's been struggling to lose weight um or is like you're doing all the right things and you're eating clean and working out, but probably too much, probably under-eating, you're not losing the weight, it's probably because your body doesn't feel safe to let go of the weight.
13:55
SPEAKER_00: Safety is huge.
13:57
SPEAKER_00: Your body like doesn't know that you're not like running through the Sahara from a like a leopard, you know what I mean?
14:04
SPEAKER_00: So if your body doesn't feel safe when it's gonna get food again, it's gonna store or not release what it has currently.
14:10
SPEAKER_00: That's why under eating is so dangerous.
14:13
SPEAKER_00: How to get your energy back, eat enough.
14:15
SPEAKER_00: The amount of times I have had clients start eating more and their energy levels improves simply because they're not eating enough.
14:23
SPEAKER_00: Like I the whole thing like women need to eat like as least calories as possible or like wherever that came in is like totally wrong.
14:32
SPEAKER_00: Okay, how many calories sugars should an 18-year-old eat a day?
14:35
SPEAKER_00: Um, that really depends.
14:37
SPEAKER_00: It depends on how tall you are, it depends on you know your activity levels.
14:41
SPEAKER_00: Everybody is different.
14:43
SPEAKER_00: There's not like one, oh, all 18-year-olds should eat this amount.
14:47
SPEAKER_00: I can definitely say you should not be eating, you know, the 1200, 1300, 1400 calories a day.
14:53
SPEAKER_00: That I can blanketly say that that's not enough for anybody.
14:58
SPEAKER_00: Good questions, guys.
14:59
SPEAKER_00: Any more questions?
14:59
SPEAKER_00: I'm gonna take a sip of water.
15:05
SPEAKER_00: Any more questions about calories?
15:08
SPEAKER_00: Why all calories are not equal, why calorie like eat anything, just be in a deficit doesn't work.
15:16
SPEAKER_00: What causes eating in the middle of the night?
15:18
SPEAKER_00: Not eating enough during the day, not eating enough protein and healthy fats, your blood sugar crashes, when your blood sugar crashes, that's what happens.
15:26
SPEAKER_00: It wakes you up.
15:27
SPEAKER_00: You need to steadily have steady blood sugar.
15:36
SPEAKER_00: Any more questions, guys?
15:37
SPEAKER_00: I'm gonna look at the what are the dangers of under-eating?
15:42
SPEAKER_00: Really great question.
15:43
SPEAKER_00: Okay, so heart issues, heart palpitations, um, heart like issues in general, just like your heart shutting down, you're not gonna make hormones, so you're not gonna make hormones to have a cycle, which means you're not making estrogen, progesterone, you're not gonna get your period.
15:59
SPEAKER_00: Um brain fog, so if you have a lot of brain fog, inability to concentrate, headaches, that's under-ating.
16:06
SPEAKER_00: You're also not gonna make um, you know, other proper hormones, you're not gonna make cortisol properly because you don't have the building blocks in order to make them.
16:14
SPEAKER_00: Um, other dangers of under eating, your digestion's gonna get messed up because it's gonna shut down.
16:19
SPEAKER_00: You'll get things like stomach cramping.
16:21
SPEAKER_00: If you notice, like people who underat often then when they do eat get stomach cramps, and that's um because of the fact that they're under-eating.
16:28
SPEAKER_00: So your acid, your gastric acid production goes down, and gastric acid is what allows you to digest food.
16:34
SPEAKER_00: When you stop giving your body enough food, your body's like, Alright, I don't need to make gastric acid, like I'm gonna do other shit instead.
16:41
SPEAKER_00: So it doesn't produce gastric acid, then you can't digest your food, then you get cramping, bloating, and digestive issues.
16:48
SPEAKER_00: Fantastic question.
16:50
SPEAKER_00: So glad you asked about what are the dangers.
16:54
SPEAKER_00: Um is it important to be in a calorie deficit?
16:59
SPEAKER_00: If yes, is it important to track calories even when eating clean?
17:02
SPEAKER_00: You do not need to track calories while eating clean, but you also like don't need to be like you can't eat like 5,000 calories a day.
17:10
SPEAKER_00: Does that make sense?
17:11
SPEAKER_00: Like, yes, you do seem to have like a range of appropriate calories, but calories are not equal.
17:17
SPEAKER_00: So, like, deficit is like they're not doing the same thing in your body.
17:21
SPEAKER_00: Does that make sense?
17:22
SPEAKER_00: Like, you could be eating more, I could be eating 2,000 calories a day and losing more weight than eating 1400 simply because depending on the foods that I'm eating, that has a different effect on metabolism and hormones.
17:39
SPEAKER_00: Best ways to balance hormones and determine how your hormones may be unbalanced.
17:43
SPEAKER_00: Um, if you are having PMS symptoms, if you have breast tenderness, uh bloating, cravings, all of them, um, weepiness, irritability, that's all like if you have any hormonal symptoms, if you have like skin issues, acne, um, that all needs to do it.
18:01
SPEAKER_00: And how to determine if they how to balance them, it depends which ones are out of balance.
18:05
SPEAKER_00: It depends like different symptoms means different things are out of balance, and then you would work with someone who knows how to prescribe things to balance them.
18:14
SPEAKER_00: Does that make sense?
18:15
SPEAKER_00: Um, but one thing I will say is like number one thing is cut out endocrine disruptors.
18:19
SPEAKER_00: Endocrine disruptors like literally disrupt your hormones, so cut out plastics.
18:24
SPEAKER_00: Cut out plastics and make sure all your products are non-toxic.
18:27
SPEAKER_00: I will say that.
18:31
SPEAKER_00: Um how do I know if I'm under eating?
18:37
SPEAKER_00: Um, good question.
18:39
SPEAKER_00: So if you are getting things like brain fog, poor concentration, fatigue, like just not enough energy to get through the day.
18:46
SPEAKER_00: Um, if you're ravenous at night, like if you want to inhale all the sugar, all the carbs, um, that means probably you're under-eating.
18:54
SPEAKER_00: If you can't make it between, like if you're get snacky at night, that's undereating.
19:00
SPEAKER_00: You didn't eat enough during the day.
19:02
SPEAKER_00: If you can't like make it till morning, um, that's under-eating.
19:06
SPEAKER_00: I said headaches already.
19:08
SPEAKER_00: If you're if you don't have a regular cycle, if you've lost your cycle or your cycle isn't 28 to 30 days, you're probably under-eating.
19:16
SPEAKER_00: Um, yeah, those are like I would say the top things in terms of under eating.
19:24
SPEAKER_00: But if you work out a lot, your body can't store fat even in a deficit.
19:30
SPEAKER_00: I don't think I got the question, but if you work out a lot, your body can't store fat.
19:35
SPEAKER_00: That's not true.
19:37
SPEAKER_00: Because if you work out a lot, but you work out too much and you don't eat enough to replenish, and you get below that like starving that BMR state, your body's gonna shut down and it's gonna store.
19:48
SPEAKER_00: Sarah Sparks, let me know if that makes sense to you.
19:51
SPEAKER_00: That's why a lot of the time when people are eating healthy, they're like, they drastically cut their calories and they're like, I'm gonna hit the gym six times a week, and they do hit workouts an hour a day on the treadmill running, and they're like, Why am I not losing weight?
20:04
SPEAKER_00: That's why.
20:05
SPEAKER_00: Because hopefully that answered your question, Sarah.
20:06
SPEAKER_00: If it didn't, let me know.
20:08
SPEAKER_00: I always crave on something too much on something crunchy and salty.
20:11
SPEAKER_00: Chips or nuts have very high calories.
20:13
SPEAKER_00: What are your alternatives?
20:15
SPEAKER_00: Um, I mean, I sometimes do like salt on cucumber or everything bagel spice on cucumber.
20:21
SPEAKER_00: But if you are craving something salty, I would look at your adrenals.
20:25
SPEAKER_00: Craving salt is normally um a sign that your adrenals are kind of overstressed and over-taxed.
20:30
SPEAKER_00: Um, and again, as we just learned, calories are not a bad thing.
20:35
SPEAKER_00: Calories give you fuel, guys.
20:43
SPEAKER_00: Any more questions on calories?
20:47
SPEAKER_00: Um, just because I saw this, how to balance hormones after getting off the pill, that's what I work with my clients on.
20:52
SPEAKER_00: So if you need help balancing your hormones off the pill, let me know.
20:55
SPEAKER_00: Um, because your body isn't used to producing its own hormones, so you're gonna need help with getting that.
21:00
SPEAKER_00: Um, a lot of people, not everyone, but a lot of people can risk experience rebound effects coming off of the pill, and they get things like acne, horrible PMS, and everything like that.
21:09
SPEAKER_00: Um, but because hormones are so specific to individual people, um, you can't like I can't give blanket advice for like this is how everybody needs to balance their hormones because everyone's hormones are not exactly the same.
21:23
SPEAKER_00: What can I serve vital proteins into?
21:25
SPEAKER_00: Not a call protein shake person.
21:27
SPEAKER_00: Uh coffee.
21:28
SPEAKER_00: Coffee, any liquid soup.
21:30
SPEAKER_00: Now that cold weather is coming up, I've added um vital proteins into soup.
21:34
SPEAKER_00: You can add it into baked goods, or you can put it into like brownie bites or like cookies, baked things like baked muffins.
21:40
SPEAKER_00: You can put it into pancakes, you can put it into chia pudding.
21:43
SPEAKER_00: Um, because it dissolves into everything, you can put it into pretty much anything that's not a solid form.
21:50
SPEAKER_00: Like if you wanted, you could even put it into like your ground meat when you made burgers.
21:54
SPEAKER_00: Although that's already high protein, like you don't really need to, but like you could.
22:01
SPEAKER_00: Um, it is normal.
22:02
SPEAKER_00: Okay, that's a great question, Heba.
22:04
SPEAKER_00: It is not normal to have cravings, but it is normal for your appetite to increase slightly, and that's because of the progesterone levels when you're about to get your period while you're all in your period.
22:16
SPEAKER_00: That actually signals that.
22:17
SPEAKER_00: So that part is okay.
22:18
SPEAKER_00: Having a slightly increased appetite is normal, having cravings for sugar is not normal.
22:24
SPEAKER_00: And the way to kind of discern that is like if you want cookies and cake and chocolate, that's cravings.
22:29
SPEAKER_00: If you just need to eat a little bit more like sweet potato or spinach, that's like hunger.
22:35
SPEAKER_00: Hunger is non-specific.
22:37
SPEAKER_00: Always remember hunger is non-specific.
22:39
SPEAKER_00: If you want like something like cravings for sugar, that's like an issue.
22:44
SPEAKER_00: Hopefully, that helps you discern between hunger and cravings.
22:48
SPEAKER_00: Okay, guys, any more questions about calories?
22:50
SPEAKER_00: I want to keep this live just about calories and calorie deficits because when I save it to my feed, that way it's like simpler for people.
22:58
SPEAKER_00: If you have any more questions about this, um, or questions about how to stop under-eating about like well-nourished and stuff, just DM me um and I'll send you all the information on that.
23:07
SPEAKER_00: But I hope you guys found this useful.
23:09
SPEAKER_00: It doesn't seem like there's any more questions.
23:11
SPEAKER_00: I hope you guys found this useful on calorie deficit and why all calories are not created equal.
23:17
SPEAKER_00: There's one message you get from this live: all calories are not created equal, and don't be scared of calories.
23:22
SPEAKER_00: You can eat more and weigh less.
23:25
SPEAKER_00: Like, time and time again, I've done this with my clients and I've like had this happen to people.
23:29
SPEAKER_00: So, yeah.
23:30
SPEAKER_00: Any more questions that feel free to shoot me a DM?
23:32
SPEAKER_00: Um, oh okay, one more question.
23:34
SPEAKER_00: How accurate are devices at tracking calories burned?
23:37
SPEAKER_00: Very inaccurate, very inaccurate.
23:40
SPEAKER_00: Like, yes, your Apple Watch, or because I use an Apple Watch, there's no way to control because like, yes, you can put your weight in and that's relative, but it's not controlling like your specific body's mechanisms.
23:54
SPEAKER_00: Hopefully that makes sense.
23:56
SPEAKER_00: So, like, it's not gonna get it down to like the calorie, like it's it's accurate within like a hundred and fifty calories, but like beyond that.
24:06
SPEAKER_00: Um, but also if you're using a device to track calories burn to track a certain number of calories, take your device off.
24:15
SPEAKER_00: What to eat after a workout?
24:17
SPEAKER_00: When a when to eat after a workout doesn't matter, you don't have to eat right after a workout.
24:21
SPEAKER_00: That's a myth.
24:22
SPEAKER_00: You have 24 hours after a workout in order to replenish uh the protein in your muscles.
24:26
SPEAKER_00: So there you go.
24:28
SPEAKER_00: Okay, guys, any more questions?
24:30
SPEAKER_00: Feel free to DM me, they're always open.
24:32
SPEAKER_00: I hope you guys enjoyed this live and found it informative, and hope you stop counting calories, thinking all calories are equal, and that yeah, you start eating more if you're under eating.
24:41
SPEAKER_00: If you need help, let me know.
24:42
SPEAKER_00: And I hope you guys have a wonderful evening.