Latest / The Body Recomposition Revolution | Fat Loss and Strength for Women 35+ / Women 35+ Why You’re Fasting and Not Losing Fat, Fix It Today (Food Timing Plan Inside)

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Women 35+ Why You’re Fasting and Not Losing Fat, Fix It Today (Food Timing Plan Inside) · The Body Recomposition Revolution | Fat Loss and Strength for Women 35+

• 0:05
  Welcome back to the body recomposition revolution.
• 0:09
  I am so. Happy to be back.
• 0:11
  Recording. I had a lengthy snafu with my
• 0:15
  microphone but now I have a new one and I know way too much
• 0:19
  about microphones at this point. But hey, I'm sure it will serve
• 0:21
  me well in the future. Today we.
• 0:24
  Are talking about fasting for women specifically?
• 0:27
  I can't imagine a better topic to we will come back to because
• 0:31
  fasting in regards to women and their fat loss and their
• 0:34
  hormonal balance has been a contentious topic.
• 0:38
  My favorite to cover and I have. Covered it I.
• 0:42
  Kid you not. I have researched this topic for
• 0:45
  weeks. And weeks and weeks taking notes
• 0:48
  and notes and notes and you would not believe how much
• 0:50
  contradictory information there. Is out there for.
• 0:52
  Women from a huge sources of information.
• 0:56
  I won't name names, I'm sure you can guess.
• 0:58
  So as a former teacher, I always start my.
• 1:01
  Episodes off with a. Learning objective and today's
• 1:04
  learning objective is after. This episode.
• 1:08
  Women will understand how eating windows are different from
• 1:12
  fasting and how eating at the right times.
• 1:15
  Will help you drop. Fat while supporting lean muscle
• 1:19
  and hormone balance. I am very guilty of shutting
• 1:23
  down the suggestion or the idea. Of.
• 1:26
  Fasting. When my female clients bring it
• 1:28
  up to me, they'll say things like, Oh.
• 1:30
  I. Fasted in the past and it really
• 1:32
  helped me drop fat. OK, I understand.
• 1:35
  Yes, I'm sure it did. But ultimately there is so much
• 1:38
  more to it than that especially. After age 35.
• 1:41
  Because as we know, as as I've said many times, we are
• 1:44
  different after age 35. I'm learning this the hard way
• 1:47
  every single day of my life at 37.
• 1:50
  As we start this episode, I. Want to bring U2 different
• 1:54
  terms? The first term is an eating
• 1:56
  window and the second term is fasting.
• 2:00
  There's a difference. We're going to start with an
• 2:02
  eating window O an eating window.
• 2:05
  Is a structured period of. Time during the day when?
• 2:09
  All of your. Food is being consumed, it's
• 2:12
  your normal, regular, balanced meals and it's enough calories
• 2:17
  to meet your body's needs. You might be in a slight deficit
• 2:20
  during this if our goal. Is to drop fat.
• 2:23
  But that is taking place during an eating window.
• 2:26
  OK, that eating window. Never exceeds 12 hours.
• 2:31
  For example, you may be eating from 7:00 AM to 7:00 PM you.
• 2:36
  Take your last bite of. Food at 7:00 PM or if you're me,
• 2:40
  I'm eating from 5:30 AM. To 5:30.
• 2:43
  PMI am taking my. Last bite of food at 5:30.
• 2:48
  PM ideally OK friends and family.
• 2:50
  I know most of the time, so an eating window is the. 12 hour
• 2:55
  period where all of your. Food, your snacks, your drinks
• 2:59
  is consumed now, according to research.
• 3:02
  The best practice for. Women is a 12 hour eating window
• 3:06
  as I said 7:00 AM to 7:00 PM or 6:00 AM to 6:00 PM which means.
• 3:11
  Your first bite of food is at 6. AM your last.
• 3:14
  Bite of food is. At 6:00 PM, that 12 hour eating
• 3:17
  window is the most hormonally supportive amount of time for
• 3:22
  women. So you're avoiding eating late
• 3:23
  at night and you are always stopping your food within 2.
• 3:27
  To three hours before. Going to bed, moving on to
• 3:31
  fasting. Fasting is different from eating
• 3:33
  windows. Fasting is when you are
• 3:36
  deliberately skipping meals or going 14 to 16.
• 3:41
  Plus hours without food. That backfires for women.
• 3:46
  So the way. Fasting is different is you
• 3:48
  might say oh I can't eat yet. I am going 18 hours today
• 3:53
  fasting you I'm fasting for 18 hours or I'm doing a 24.
• 3:56
  Hour, fast or God? Forbid you're doing.
• 3:58
  A 48 hour. Fast, I had a I can't do that.
• 4:00
  Oh my gosh, fasting. So beyond that 12 hour eating
• 4:04
  window, fasting. Is hugely.
• 4:06
  Problematic for women especially.
• 4:09
  After age 35, all the. Research that is done on women.
• 4:12
  This new research that has come out been published is on women
• 4:16
  35 and above. It shows that women's bodies are
• 4:19
  so much more sensitive to energy deficits.
• 4:23
  So when we go too long. Without food especially.
• 4:26
  In the morning. That disrupts our hypothalamus.
• 4:30
  Remember that word hypothalamus? We're going to cover that next.
• 4:33
  Now, On the contrary, if you are a man listening, none of this
• 4:37
  involves you, because fasting actually.
• 4:39
  Works really well. For you if you're trying to drop
• 4:40
  fat. So anything that I'm saying does
• 4:42
  not have anything to do. With you but.
• 4:45
  Please keep listening and and tell all the women in your life
• 4:48
  because they need to hear this. Maybe not from you, but like,
• 4:50
  I'm just kidding. OK, so here's the short and
• 4:52
  sweet eating window. Versus.
• 4:54
  Fasting for women 35 plus an eating window is a planned time
• 4:59
  frame to eat regular meals. Example, you're eating from 7:00
• 5:03
  AM to 7:00 PM or you're eating from 5:30 AM to 5:30 PM, like
• 5:07
  me. So my first bite.
• 5:08
  Of food is at. 5:30 AM and my last.
• 5:11
  Bite of food is. At 5:30 PM now, fasting is
• 5:14
  skipping meals or going very lengthy time frames without.
• 5:18
  Food like. 14 hours and beyond. Why does this matter?
• 5:23
  Women's bodies need steady energy to support our hormones
• 5:28
  eating Windows fuel. The.
• 5:30
  Body while fasting stresses. Your body.
• 5:33
  And when your body. Is stressed as a.
• 5:35
  Woman, you are gaining fat. You're not only gaining fat, but
• 5:40
  you're losing muscle, and those two things are what contributes
• 5:45
  to the skinny fat. Look, that is the.
• 5:47
  Recipe for skinny fat or just being overweight so let's get
• 5:51
  into the nitty gritty about why women should not fast now again,
• 5:56
  different from eating windows fasting extensively means beyond
• 6:00
  12 to 13 hours without food and when we do.
• 6:04
  That the. Hypothalamus, there's that word
• 6:06
  senses an energy shortage. Before I get into the science, I
• 6:11
  just want to talk. About your hypothalamus, because
• 6:15
  it's a big word. And it probably means nothing to
• 6:17
  you maybe. But when I say hypothalamus,
• 6:20
  just consider it the. Boss.
• 6:22
  Of your brain, your hypothalamus.
• 6:25
  Is the boss the? Boss of your brain.
• 6:27
  OK, now let me just paint a. Picture of this boss.
• 6:30
  That lives inside your brain, your hypothalamus.
• 6:33
  So your boss of. The brain, your hypothalamus is
• 6:35
  a sensitive, intuitive, all knowing boss.
• 6:38
  And this boss is in charge of everything, one thing being the
• 6:42
  thermostat, right? Everybody has a boss in their
• 6:45
  house that gets. Real worked up about.
• 6:46
  The thermostat That boss in your brain is the hypothalamus, and
• 6:50
  the boss determines how. Hot your blood is the boss
• 6:53
  decides if. You're hungry or not the.
• 6:55
  Boss. Determines how you respond to
• 6:58
  salt protein. Carbs, fat, the boss.
• 7:01
  Dictates if you need more. Or less.
• 7:04
  The boss decides. Everything now what happens when
• 7:10
  a woman trains fasted? And when I say trains, I mean
• 7:14
  works. Out OK, so let's.
• 7:15
  Paint a picture again. You wake up in the morning,
• 7:17
  you're not hungry like most women aren't.
• 7:19
  You decide to have some black coffee and you get to the gym.
• 7:22
  OK, you're going to train fasted.
• 7:25
  You have no food in your body. And no, coffee does not count.
• 7:28
  So for women, our boss, the hypothalamus has more areas that
• 7:34
  are much more sensitive than a man's.
• 7:37
  Shocker men, their hypothalamus is not nearly as sensitive to
• 7:43
  that lower calorie intake. So they could go to the gym and
• 7:46
  train fasted. Not a big deal.
• 7:47
  But for women above. The age of 30.
• 7:49
  Five. That is not.
• 7:52
  A good idea? So for women, when they start
• 7:55
  doing fasted training, which many women do, this is common
• 7:59
  because in our mindset we're like, hey, I don't have any food
• 8:02
  in my system. So if.
• 8:03
  I go workout I'm. Definitely going to tap into my
• 8:05
  fat stores. Wrong.
• 8:07
  Definitely wrong after. The age of 30. 5 And when I say
• 8:10
  I've learned this the hard way, I mean that because I I.
• 8:13
  Really did this for a solid. Year and a half, the last six
• 8:16
  months have been transformative. So if you're a woman and you get
• 8:20
  up and you go to the gym, you're fasted your hypothalamus.
• 8:23
  The boss of your brain is like wait and it senses that you are
• 8:28
  asking. The body, we'll call it the
• 8:30
  office, the body to complete these tasks.
• 8:33
  These very energy expensive tasks like lifting heavy things
• 8:37
  and running really. Fast it shoots off.
• 8:40
  An aggressive message. To your body, it's like, hey, I.
• 8:44
  Received no fuel to complete. These tasks that she's.
• 8:47
  Asking us to do therefore, I have no blood sugar.
• 8:50
  Truly, I received. No protein, no carbs.
• 8:53
  We are not able to build the muscle that she's tearing apart
• 8:57
  or even keep the muscle that she wants.
• 8:59
  We are definitely not going to give up any of the.
• 9:02
  Fat that we have stored because. We need that, we need to hold on
• 9:05
  to that. For dear life.
• 9:07
  And when I say your hypothalamus is holding on to that.
• 9:10
  Fat for dear life. I mean that because the
• 9:12
  hypothalamus is. Wired to protect.
• 9:15
  Two things, fertility and survival.
• 9:18
  So when you're hypothalamus, when the boss of your brain.
• 9:20
  Senses stress that stress. Being training without any sort
• 9:26
  of fuel, meaning food, your hypothalamus is going to hold on
• 9:30
  to the fat and it's going to give up the muscle because fat
• 9:35
  is essential for hormone production and pregnancy while
• 9:38
  muscle is not. So remember your hypothalamus.
• 9:42
  It wants. To protect your fertility.
• 9:45
  And survival, it's going to hold on to the fat for dear life
• 9:47
  because you're stressing it out. It's going to give up the muscle
• 9:49
  because we don't need that. We don't need that to sustain
• 9:53
  another life in our. Body that is just.
• 9:54
  How women's brains are wired When women train fasted, the
• 9:59
  hypothalamus senses this low energy.
• 10:02
  Availability. So no.
• 10:03
  Food plus the physical stress which is the.
• 10:06
  Exercise and that triggers a survival response.
• 10:09
  So the first thing that happens. Is you have a cortisol.
• 10:13
  Rise now I just want to mention that when you wake up within
• 10:16
  the. 1st 30 to 40. 5 minutes you have a.
• 10:18
  The cortisol spike, that is just what?
• 10:20
  Happens. Now what happens when you?
• 10:22
  Feed the body just a little bit of fuel.
• 10:25
  Upon that 30 to 45 minutes waking or after waking, that
• 10:28
  dampens the response. So you're always going to have
• 10:32
  that. Cortisol spike.
• 10:33
  In the time frame of. 30 to 40. 5 minutes after waking, but when
• 10:36
  you give your. Body a little.
• 10:38
  Bit of fuel, it doesn't need to be a lot it.
• 10:39
  Could be 1/2. Scoop of protein in your.
• 10:40
  Coffee, right? Or just a couple bites of Greek
• 10:43
  yogurt. Something that signals to the
• 10:45
  body, hey, hey, she's not going to do this to us again.
• 10:48
  She's not going to stress us out.
• 10:49
  Here's some fuel, here's some sustenance.
• 10:51
  So the first thing that happens when women train fasted?
• 10:54
  Is you have that. Cortisol spike.
• 10:56
  Now remember, cortisol is your main stress hormone, OK?
• 11:00
  This promotes fat storage. Especially around the belly.
• 11:05
  The second thing that happens is your muscle gets broken down.
• 11:10
  Which is. Horrible because your muscle is
• 11:12
  what's going to give you that lean toned look.
• 11:14
  I hate the word toned but toned look that everyone talks about.
• 11:18
  So your muscles going to get broken down because remember
• 11:21
  your body uses muscle for energy.
• 11:24
  To protect your reproductive. Function and fat stores since
• 11:29
  you're not giving it enough fuel to do.
• 11:30
  That it uses. The muscle, because it doesn't
• 11:33
  need muscle, it needs fat. To protect your body so it
• 11:37
  gives. Up the muscle now, this one.
• 11:40
  I want you to remember the third thing that happens when women
• 11:42
  train fasted Your metabolism ultimately slows down, your body
• 11:48
  becomes more efficient at conserving the energy, and it
• 11:52
  burns. Fewer calories at rest, so a lot
• 11:56
  of people. Will start running all the time
• 11:58
  as their first instinct when they want to.
• 12:00
  Drop fat, What happens? Your muscle gets broken down.
• 12:04
  OK, so now you're just kind of looking flabby and unfit.
• 12:07
  What happens next? Your metabolism slows down, so
• 12:10
  maybe you could last on this 900.
• 12:12
  Calorie a day diet for a couple. Weeks and you got really thin
• 12:16
  and you're like, whoa, this is awesome, but then you gained it
• 12:18
  all back. Plus some.
• 12:19
  Well, that's. Because your metabolism slowed
• 12:21
  down. That's what happened.
• 12:23
  It happened to me and in this moment I just want to insert.
• 12:26
  A little shout out to a few. Of the women clients I have, who
• 12:30
  are the most? Fit Ferocious 50 plus.
• 12:34
  Women you'll ever meet in your life and they.
• 12:37
  Are. Insane in a good.
• 12:39
  Way like they just push it. And they work hard.
• 12:42
  And before we started working together, they weren't fueling
• 12:45
  their bodies enough. And they were wondering like,
• 12:47
  why am I doing all this work? And I still I.
• 12:50
  Have this extra fat? Or, you know, I'm not looking
• 12:53
  toned as soon as they started fueling their bodies
• 12:55
  appropriately. They dropped fat like that.
• 12:59
  And they look incredible. They look incredible.
• 13:02
  You can see muscle definition in their stomachs.
• 13:05
  Like LA. And why did that happen?
• 13:07
  Well, it's because once they started continuously fueling
• 13:11
  their. Body throughout the day that.
• 13:14
  Told their hypothalamus the. Boss like hey.
• 13:17
  You can let go. Of those fat stores.
• 13:20
  And you know what? We can actually put on muscle.
• 13:23
  We don't need the. Fat.
• 13:24
  We can give her the muscle she's requesting by that added
• 13:28
  stimulus she's placing when she's lifting.
• 13:31
  Right, that's that's what's. Spurring the muscle.
• 13:33
  Growth is you are. Putting a stimulus on your
• 13:36
  muscles. When you're lifting weights,
• 13:38
  you're creating these tiny microscopic tears in your
• 13:42
  muscles. And then when you eat enough
• 13:44
  protein. That provides the little.
• 13:47
  Building blocks that are patching up the tiny microscopic
• 13:51
  tears in your muscles that were created from when you were
• 13:53
  lifting weights and what happens after.
• 13:56
  That. Your muscles.
• 13:57
  Get a little bigger. Every time you are lifting and
• 14:00
  you create those microscopic tears that are then patched up
• 14:03
  with the protein you're eating, your muscles get a little more.
• 14:05
  Shapely your body. Drops a little more fat, you
• 14:08
  start looking a little more toned.
• 14:11
  I hate the word toned and it's like.
• 14:13
  Wow, I could. Have been eating this much my
• 14:15
  entire life and is that? I was.
• 14:17
  I was. You know, fasting while I was
• 14:19
  training and being hungry all day and then inevitably
• 14:22
  succumbing to these almost uncontrollable food cravings you
• 14:26
  get at the end of The Tonight when your hormones.
• 14:28
  Are out of whack. From fasting OK so if you're
• 14:31
  like me or any other human being with a.
• 14:33
  Pulse, you're probably. Thinking get to it.
• 14:35
  Lady, what do I do? So here's what you're going to
• 14:38
  do. If you are a.
• 14:39
  Woman. 35 years old or? Beyond And if you're not 35 yet,
• 14:44
  you can. Still follow these protocols.
• 14:47
  That is going to do nothing but. Good for your body.
• 14:50
  If you don't do this, you're just a little more resilient
• 14:53
  than us more seasoned ladies. Now I'm going to have these
• 14:57
  recommended eating windows, the optimal protocols on APDF in
• 15:01
  this podcast description. So don't worry, you don't need
• 15:03
  to get a pen out. Just mentally note these and
• 15:06
  know that you can access this information in the podcast
• 15:09
  notes. Here we go.
• 15:10
  Well. Number one, ideal daily eating
• 15:14
  window. This is going to be a 12.
• 15:17
  Hour. Fasting window and overnight is
• 15:20
  optimal which means. Best.
• 15:22
  OK, so 7:00 PM to 7:00 AM, you are not eating.
• 15:27
  The last piece of food. Enters your mouth before 7:00 PM
• 15:31
  and your first piece of food enters your mouth after 7:00 AM.
• 15:36
  Shortly after. Within 30 to 45 minutes, OK,
• 15:39
  because that's when your cortisol spike happens for the
• 15:41
  day. This is unstoppable.
• 15:42
  But having that little bit of nutrients enter your bloodstream
• 15:46
  dampens. That cortisol spike, this is
• 15:48
  good. This is what?
• 15:49
  We want this is how we get rid of belly fat just a little bit
• 15:52
  of food. Now for me personally, I'm an
• 15:54
  early bird. I'm going to get up at about
• 15:56
  5:00 AM and my first meal of the day happens around 5:30 AM.
• 16:02
  And for me personally, some days it's just half a scoop.
• 16:05
  Of whey chocolate whey. Protein in my iced coffee, off I
• 16:08
  go. Other days it's.
• 16:10
  Probably. Maybe a?
• 16:11
  Quarter cup of Greek yogurt like Faye Greek yogurt with some.
• 16:16
  Chia seeds, some honey and berries if I'm feeling really.
• 16:18
  Artsy other days. If I'm super.
• 16:20
  Ambitious. I might just boil a couple eggs.
• 16:23
  Some days it can be quick, some days you can put more time into
• 16:25
  it. I'm giving more information on
• 16:27
  some options that you have to eat upon waking in just a
• 16:30
  moment. OK, so.
• 16:31
  We are having that 12 hour fasting window overnight is
• 16:36
  optimal. Now, if you go beyond that 12
• 16:39
  hour window of fasting, even to 13, that has been noted to have
• 16:44
  adverse effects on women's hormonal, hormonal health and
• 16:49
  metabolism. So remember that.
• 16:51
  I know it seems, it seems contradictory, like if I go
• 16:54
  longer, I know I'll lose more belly fat.
• 16:56
  Well, in theory and maybe. Before you were 35, that.
• 16:58
  Worked. It worked for me.
• 16:59
  It doesn't work now. Just remember that.
• 17:00
  I had to have. A drilled in my head a million,
• 17:02
  a million times in the last year #2 meal frequency and protein
• 17:07
  distribution. So we talked.
• 17:09
  About this you. Are going to eat within. 30 to
• 17:11
  45. Minutes.
• 17:13
  After you wake up. That dampens that cortisol spike
• 17:16
  and it. Stabilizes your blood sugar.
• 17:19
  You're also going to try to distribute your protein evenly
• 17:22
  throughout the day, so you're shooting for around 30 grams of
• 17:25
  protein per meal, your total. Daily.
• 17:28
  Protein target is about one point 5 grams of protein per
• 17:33
  pound of ideal. Body weight, yes, that is a.
• 17:36
  Bit beyond the recommended 1g of protein per pound of body
• 17:40
  weight. But that's because our bodies
• 17:42
  are. Different as women after.
• 17:44
  The age of 35. #3 pre workout nutrition Make sure you're
• 17:48
  eating about 15 to 25 grams of protein and a little bit of
• 17:52
  carbs within an hour before you train.
• 17:56
  That is hugely. Beneficial.
• 17:57
  We're not training fasted. We're not training fasted.
• 18:02
  Just remember that. Write it on your hand when
• 18:04
  you're giving your. Body that pre workout fuel.
• 18:07
  That supports the hormonal balance, that improves our
• 18:11
  workout intensity and that minimizes those cortisol.
• 18:14
  Spikes, IE gets rid of the body fat. #4 post workout nutrition.
• 18:20
  Now this one. This one is a game changer for
• 18:23
  women in that perimenopause phase and beyond.
• 18:27
  You need you. This is not optional.
• 18:29
  You need. To have.
• 18:31
  At least 30 grams of protein plus some carbohydrates within
• 18:35
  30 minutes of your workout completion.
• 18:38
  You're going to see things on Instagram where fitness
• 18:41
  influencers are saying this isn't necessary and for men,
• 18:44
  it's not. For women, especially women
• 18:47
  after age 35, it is necessary. You have to eat your post.
• 18:53
  Workout meal you have. To otherwise your whole lift was
• 18:57
  a waste. Now I just want to close out
• 18:59
  this episode with some key points that are simplified to
• 19:03
  really drive this point home that fasting is not ideal for
• 19:07
  men. One is doctor Stacey Sims famous
• 19:10
  quote we are not small men and most fasting studies are done on
• 19:15
  men and the results are then aligned with what women should
• 19:19
  do. We shouldn't because we're not
• 19:21
  men. Women's bodies respond very
• 19:23
  differently, especially when we're active or under stress.
• 19:27
  Fasting puts women into energy conservation mode, so when we
• 19:31
  are not giving our bodies enough food.
• 19:33
  Especially. Carbs, our brains increase.
• 19:37
  Fat. Storage and we slow our
• 19:40
  metabolism this. Is what our bodies?
• 19:43
  Are meant to do if you're not getting enough.
• 19:46
  Fuel your body. Will naturally, instinctively,
• 19:49
  biologically slow your metabolism and hold on to fat
• 19:54
  for. Dear life, because it's.
• 19:55
  Mechanism is to. Protect fertility and.
• 19:58
  Function. Remember that.
• 20:00
  That's what your body is made. To do if you give it enough
• 20:03
  fuel. It will let go of the fat.
• 20:05
  It will build muscle. So again, fasted workouts do
• 20:08
  not. Boost.
• 20:10
  Fat burn for women, For men, Yes, For women, fasted workouts
• 20:16
  increase hunger, they lower energy output, and they spike
• 20:20
  stress hormones. That means more cravings.
• 20:23
  More fatigue. You're exhausted.
• 20:25
  And more belly fat. I know as women we instinctively
• 20:29
  want to just move, move, move, eat.
• 20:31
  Less, Less, less. Keep going, going, going because
• 20:34
  we think that is going to burn fat.
• 20:36
  It really doesn't. Do you ever wonder why women.
• 20:38
  After age 35. Tend to just kind of get bigger
• 20:41
  and bigger. Right.
• 20:43
  It's because we're still. Doing that and after.
• 20:45
  Age 35 it. Doesn't work.
• 20:47
  So as a general population now, back when I was a kid, you just
• 20:51
  noticed that moms, women, they just kind of get bigger with
• 20:55
  age. Well, that's because we continue
• 20:57
  to do the same crap. Which is starve ourselves.
• 21:01
  And our. Body after age 30. 5 responds by
• 21:04
  hoarding that fat. It doesn't work eating.
• 21:08
  Before workouts, that works. That supports your hormones.
• 21:11
  That fuel that you. Put into your.
• 21:13
  Body before you. Train it improves your blood.
• 21:16
  Sugar, it keeps your appetite stable.
• 21:18
  And it helps you burn more fat after exercise, not less.
• 21:23
  And I know, I know, it is so hard for me to grapple.
• 21:27
  With that too, but. Truly, when you.
• 21:29
  Give your body the. Fuel it needs.
• 21:31
  It lets go of the. Fat, I promise you.
• 21:33
  And that is because your hypothalamus the boss.
• 21:36
  The boss of your. Brain hates fasting, that.
• 21:40
  Part of your. Brain controls hormones, it
• 21:42
  controls hunger, it controls everything, and fasting triggers
• 21:46
  a survival response in women that men do not experience
• 21:51
  skipping meals. Equals a higher risk for L.
• 21:55
  EA now I didn't go over what? L EA is but.
• 21:59
  Long term fasting or extreme diets?
• 22:01
  Leads to L EA which is. Low energy availability just
• 22:05
  means your metabolism is wrecked and when you have.
• 22:08
  L EA Low. Energy availability.
• 22:10
  You have a wrecked metabolism. Your cycles wrecked your
• 22:13
  performance tanks. I went through that for an
• 22:16
  entire year. Lastly, consistency and early
• 22:19
  eating wins. Eating earlier in the day.
• 22:23
  Think like, you know, 6:00 AM to 6:00 PM that syncs with your
• 22:27
  natural cortisol rhythm, that supports your energy, that
• 22:31
  supports sleep and it. Supports fat loss.
• 22:34
  And I know in the beginning it's going to be hard.
• 22:37
  It's going to be hard. For you to eat.
• 22:38
  As much. As you should.
• 22:40
  Be and I'll do an episode on how to calculate those numbers, but
• 22:43
  it's going to be. Hard to eat.
• 22:45
  As much protein as you should be eating, but just.
• 22:48
  Remember after age 35? Your body needs fuel.
• 22:55
  To let go of fat. Your body needs fuel to build
• 22:59
  muscle. You need to fuel.
• 23:01
  Appropriately to body. Recomposition, which means
• 23:04
  dropping fat, gaining muscle, and finally getting that body
• 23:08
  you work. So hard for.
• 23:10
  And if you've never worked hard hard for it, now is the time.
• 23:13
  Now is the time. I love teaching all my episodes.
• 23:15
  Will go over the. Basics of body recomp If this is
• 23:18
  your first time tuning in, start at episode 1.
• 23:21
  I talk. All about body recomposition
• 23:23
  moving into. Episode 2 I talk.
• 23:24
  About how much protein you should be eating.
• 23:26
  I really try to simplify that and I feel like I'm OK at.
• 23:30
  It because I taught. Kindergarten for at least 10
• 23:33
  years and then went on to higher grades and everybody learns the
• 23:35
  same. We just want it.
• 23:36
  Put simply, digestible, actionable and that is what I
• 23:40
  try to do on this. Podcast so.
• 23:42
  Thank you for tuning in and you will be hearing again from me in
• 23:45
  a week.