Latest / Health Unscripted / Is Now A Good Time To Diet?

Transcript

Is Now A Good Time To Diet? · Health Unscripted

• 0:06
  SPEAKER_00: What's up guys?
• 0:08
  SPEAKER_00: Welcome back to another episode of Health Unscripted with Dr.
• 0:11
  SPEAKER_00: D.
• 0:12
  SPEAKER_00: I am Dr.
• 0:12
  SPEAKER_00: Ashley Dwyer, founder of the Big Day Nutrition, and this week we are going to talk about diets and diet timing, and you know, you're ready to go on a diet.
• 0:25
  SPEAKER_00: These are some things to consider before starting that diet.
• 0:30
  SPEAKER_00: Like, can you actually start that diet?
• 0:32
  SPEAKER_00: And I know I've missed a couple of weeks of releasing podcasts.
• 0:36
  SPEAKER_00: I am consistently inconsistent.
• 0:38
  SPEAKER_00: How's that?
• 0:40
  SPEAKER_00: So I hope you guys enjoy this episode because we are back.
• 0:44
  SPEAKER_00: Um, so let's chat a little bit about diets and why this episode needs to happen.
• 0:50
  SPEAKER_00: So, of course, it's summer.
• 0:52
  SPEAKER_00: Everyone's looking to shed some summer weight, get bikini ready, bathing suits, gonna be out on the beach, the boat, etc.
• 0:59
  SPEAKER_00: And so we want to look our best, right?
• 1:01
  SPEAKER_00: We want to feel our best.
• 1:03
  SPEAKER_00: And I've made this post before on my Instagram, but I think it's time to chat more about it in an open setting like this podcast.
• 1:11
  SPEAKER_00: That's exactly why I made this podcast, is so I can dive deeper into topics and really give explanation.
• 1:16
  SPEAKER_00: Um, and I give explanation now, but only to those who I speak to on the phone as prospective clients, right?
• 1:22
  SPEAKER_00: Like I'm not, I'm not doing the masses.
• 1:24
  SPEAKER_00: Whoever can hear my story that day maybe gets to hear.
• 1:27
  SPEAKER_00: So putting this out into the world that not everyone is set up for a diet.
• 1:32
  SPEAKER_00: You may not be set up to diet currently.
• 1:35
  SPEAKER_00: And what that means is there's certain things that you need to look at before you start dieting.
• 1:41
  SPEAKER_00: So, for example, how much are you currently eating?
• 1:45
  SPEAKER_00: Do you even know?
• 1:46
  SPEAKER_00: Do you are you tracking?
• 1:47
  SPEAKER_00: If you're not tracking, how many meals are you eating per day?
• 1:50
  SPEAKER_00: What if you're already under-eating?
• 1:52
  SPEAKER_00: You know, so how many calories are you even eating?
• 1:56
  SPEAKER_00: Um, what does your life look like at the moment?
• 1:58
  SPEAKER_00: Like what are stress levels?
• 1:59
  SPEAKER_00: How is work?
• 2:00
  SPEAKER_00: How's your emotional and relationship life?
• 2:04
  SPEAKER_00: Uh, that's something that needs to be taken into consideration.
• 2:06
  SPEAKER_00: Um, have you ever eaten at maintenance or eaten above maintenance for a prolonged period of time?
• 2:12
  SPEAKER_00: If you don't even know what maintenance is, stay put.
• 2:14
  SPEAKER_00: We're gonna explain it.
• 2:16
  SPEAKER_00: And then what does your biofeedback look like?
• 2:20
  SPEAKER_00: So every week when we dive into client check-ins, we assess biofeedback.
• 2:23
  SPEAKER_00: And I'm gonna get into that too.
• 2:25
  SPEAKER_00: And so also, you know, why are you, why are you doing this diet?
• 2:30
  SPEAKER_00: Is it simply just to look better at a bathing suit?
• 2:33
  SPEAKER_00: Is it to let your muscle show that you've been building?
• 2:36
  SPEAKER_00: Um, is it just to prove to other people that you look a certain way?
• 2:40
  SPEAKER_00: You know, so so that's important to figure out as well.
• 2:43
  SPEAKER_00: So, first we're gonna dive into where are your current calories?
• 2:47
  SPEAKER_00: And this is where prospective clients and I like headbutt as soon as we get on the phone.
• 2:53
  SPEAKER_00: And it's not that we get in a fight or anything like that.
• 2:55
  SPEAKER_00: It's just like, oh, this is what you want, but then this is what you actually need.
• 2:59
  SPEAKER_00: And they'll either like listen and they'll join and we'll do what they need to do, or they don't like my response and my transparency, and they'll go try and find a coach who will do what they want to do, even if it's not in their best interest.
• 3:11
  SPEAKER_00: And so, what I mean by that are most people do not know what they're currently eating, they don't know their calorie load unless you're tracking or unless you're on your own diet plan, you would have no idea, right?
• 3:23
  SPEAKER_00: How would you know unless you started tracking?
• 3:25
  SPEAKER_00: So most people do not know.
• 3:26
  SPEAKER_00: They just assume I'm not losing weight, I must be overeating.
• 3:30
  SPEAKER_00: Um, a lot of the time, this is what I did a webinar on last month was the effects of under-eating because most people are actually, most women are actually under-eating, and that's why we're not seeing success.
• 3:43
  SPEAKER_00: So you have to figure out where you're currently at.
• 3:46
  SPEAKER_00: So we have all clients that begin with us do a three-day log before we even start working together.
• 3:51
  SPEAKER_00: That way I can see the food choices they're making and we can see their baseline calories.
• 3:55
  SPEAKER_00: A lot of the time, these calories are anywhere between 800 to 1200 calories a day.
• 4:00
  SPEAKER_00: That is already too low.
• 4:03
  SPEAKER_00: So if you're already eating too low calories every single day, where are we going to cut from?
• 4:09
  SPEAKER_00: How am I going to cut more calories so that you can lose more weight, right?
• 4:13
  SPEAKER_00: It doesn't make sense.
• 4:14
  SPEAKER_00: That's not what needs to happen.
• 4:16
  SPEAKER_00: So you need to figure out where you're currently at before you start this diet.
• 4:20
  SPEAKER_00: If you are under-eating, you need to do a reverse diet first.
• 4:25
  SPEAKER_00: And, you know, I go over this sometimes on my Instagram page of an atypical reverse and a typical reverse.
• 4:32
  SPEAKER_00: In a typical reverse, we're not really looking for weight loss, we're just looking to heal hormones, increase energy, improve sleep, get our metabolisms back up.
• 4:40
  SPEAKER_00: In an atypical reverse, we do see body recomposition, we do see weight loss simply because the client is getting in more micronutrients, they're getting more fuel for their body so their body can finally do what it needs to do and burn the calories it needs to do, proper sleep, better exercise, more energy, um, non-exercise, activity thermogenesis.
• 5:00
  SPEAKER_00: So you end up doing better, eating more food.
• 5:03
  SPEAKER_00: And that is where like most of the mental, whoa, like mind-blown uh clients come from.
• 5:09
  SPEAKER_00: So a reverse diet is what you need if you're already under-eating.
• 5:13
  SPEAKER_00: And then the next question I asked you, you know, what does your life look like right now and in the coming months?
• 5:18
  SPEAKER_00: So when I say that, I mean, are you currently in school studying for boards?
• 5:23
  SPEAKER_00: Are you going through a divorce?
• 5:24
  SPEAKER_00: Are you going through a breakup?
• 5:25
  SPEAKER_00: Are you switching jobs?
• 5:27
  SPEAKER_00: Are you a nurse or healthcare professional in the pandemic?
• 5:31
  SPEAKER_00: Like, what are you going through currently that could put a hindrance on your success going into a deficit?
• 5:39
  SPEAKER_00: Because cutting calories is a stressor on the body.
• 5:42
  SPEAKER_00: Working out is a stressor on the body.
• 5:45
  SPEAKER_00: We have to make sure that we're managing all other stressors before we throw a client into a deficit.
• 5:51
  SPEAKER_00: And so one of my um, one of my personal, like, you know, we're we're friends, but one of my clients who wanted to go in a cut so, so, so bad is an accountant.
• 6:02
  SPEAKER_00: And she was going through tax season and she's like, I want to go into a cut, but yet she was stressed all the time with taxes.
• 6:08
  SPEAKER_00: And I was like, Nope, nope, week after week, nope.
• 6:12
  SPEAKER_00: Uh, we're not doing that.
• 6:13
  SPEAKER_00: We're not throwing less food at you when you're in such a high stress environment.
• 6:19
  SPEAKER_00: It's not gonna happen.
• 6:20
  SPEAKER_00: And she listened and it ended up going really well.
• 6:23
  SPEAKER_00: Um, for myself, I wanted to go on a cut last year and was dealing with the pandemic and being a pharmacist during the pandemic.
• 6:31
  SPEAKER_00: This was before I quit my pharmacy job.
• 6:34
  SPEAKER_00: And nope, like I had a health coach last year and she was like, Nope, we're not decreasing your calories further because your life is not set up to have you be successful on this deficit.
• 6:46
  SPEAKER_00: This could just further increase cortisol and give us the results that we don't want.
• 6:50
  SPEAKER_00: So you have to look at what is going on in your life right now.
• 6:52
  SPEAKER_00: If your relationships are going well, work is going steady, you're getting in, you know, enough sleep, all other things are controlled, that may be the perfect time for a deficit.
• 7:02
  SPEAKER_00: So look at that.
• 7:04
  SPEAKER_00: Um, number three, have you been at maintenance?
• 7:07
  SPEAKER_00: Have you ever eaten at your maintenance?
• 7:08
  SPEAKER_00: Have you ever eaten more than 1,500 calories a day?
• 7:12
  SPEAKER_00: 2,000 calories a day.
• 7:13
  SPEAKER_00: So I will humbly say that I never ate more than 2,000 calories in my life before.
• 7:20
  SPEAKER_00: So I was like, um, I've clearly been in a deficit my entire life and growing up, unless, you know, before I was tracking and I was eating poorly.
• 7:29
  SPEAKER_00: Um, but I've never, I've never lived at maintenance.
• 7:31
  SPEAKER_00: And so if you're unfamiliar, maintenance is is typically the calorie range.
• 7:35
  SPEAKER_00: It's a range, not a set number, of where your body is simply like what you need to eat to not gain weight and not lose weight, just simply survive.
• 7:44
  SPEAKER_00: And for a lot of people, that is a very high number.
• 7:47
  SPEAKER_00: And they've never eaten that much.
• 7:48
  SPEAKER_00: They've never taken diet breaks, they've just consistently eaten 1,500 calories or less their entire life.
• 7:55
  SPEAKER_00: So, in you know, this is why you also work with a coach, is because eating at 1500 calories your entire life can also bring down your maintenance level because it it your metabolism adapts.
• 8:07
  SPEAKER_00: That is also a webinar that I spoke on.
• 8:09
  SPEAKER_00: Um, I'm just gonna be throwing out tons of content here lately, but that is that is essentially what happens.
• 8:15
  SPEAKER_00: So you need to work with someone to figure out what your new maintenance range is, and then it will always change.
• 8:20
  SPEAKER_00: So my maintenance used to be around 2100 calories, and so I was eating up in that range, and now you know I dropped to like 1900, 2000.
• 8:30
  SPEAKER_00: So I was eating 2000 calories, and I started training heavier, more volume, heavier weight, really trying to put on muscle.
• 8:38
  SPEAKER_00: And because of that, my maintenance changed.
• 8:41
  SPEAKER_00: It then increased probably to 2300, 2400.
• 8:44
  SPEAKER_00: So that 2,000, 2100 calories I was eating now put me in a deficit and I was losing weight.
• 8:49
  SPEAKER_00: So it's a super fun cycle, and it it's actually very fun when you get to see how much food you actually eat and how much your body changes.
• 8:56
  SPEAKER_00: So I would say if you've never eaten at maintenance before and you're already sitting at low calories where we can't cut anymore for a deficit, this is where you would then reverse diet to your maintenance and sit here for a couple months and monitor your biofeedback and monitor how you're feeling so that then we can maybe jump into another cut when lifestyle and and everything is conditioned for you to diet.
• 9:20
  SPEAKER_00: So when I say biofeedback as well, like what does your biofeedback look like?
• 9:25
  SPEAKER_00: Is it going to be good for you to go into a diet?
• 9:28
  SPEAKER_00: So when we look at biofeedback, we look at mood, irritability, crankiness, energy levels, we look at your sleep, we look at how sore you are after workouts, we look at your menstrual cycles, if you're having menstrual cycles or if they've changed.
• 9:42
  SPEAKER_00: Um, we are looking at a ton of things.
• 9:46
  SPEAKER_00: We're looking at lab work, we're looking at both objective and subjective data, like how do you feel?
• 9:53
  SPEAKER_00: How's your sleep quality?
• 9:54
  SPEAKER_00: So if you are experiencing poor sleep, you're cranky and irritable, you're living off of caffeine, you're tired all day, you're sore for like three days after a workout instead of just the normal, like one that you usually are, you have no energy to work out, and you need more pre-workout to work out, um, you're skipping your menstrual cycles, or they're more painful than normal, these are signs that your body is not ready for a deficit.
• 10:23
  SPEAKER_00: In fact, you are very much already in a deficit and you are ready for a reverse diet.
• 10:28
  SPEAKER_00: So if you are experiencing any of these things, more water retention, more stress, more anxiety, these are signs that your body's not really loving the cut anymore.
• 10:38
  SPEAKER_00: I just had another personal client of mine who we did do a cut for, I think we got to five or six weeks.
• 10:44
  SPEAKER_00: And then by the sixth week, we noticed she was starting to get the opposite results of what she wanted.
• 10:48
  SPEAKER_00: And I was like, girlfriend, your body is done with this cut.
• 10:52
  SPEAKER_00: Like, I know it was a mini cut, we only got to six weeks, but it is done.
• 10:55
  SPEAKER_00: It wants more food.
• 10:56
  SPEAKER_00: So we gave her more macros, and the following week she ended up feeling so much better and doing so much better.
• 11:02
  SPEAKER_00: And she was like, Yeah, you're so right.
• 11:04
  SPEAKER_00: Like my body was over that cut.
• 11:05
  SPEAKER_00: And I was like, Yeah, this is why we monitor biofeedback, is because these are telling signs that most of us don't pay attention to that, you know, our body really does speak to us and try and tell us what it's feeling and what's going on.
• 11:18
  SPEAKER_00: So it's really important to measure that and see if all of those, you know, all of that is lining up to put you in a diet.
• 11:26
  SPEAKER_00: So um, some other things we look for also are like hunger levels, digestion.
• 11:31
  SPEAKER_00: If you are in a deficit, like you expect to be hungry.
• 11:34
  SPEAKER_00: Like you're going to be a little hungry, but you don't want to be starving all the time.
• 11:39
  SPEAKER_00: So I know this podcast is only at 11, 11 and a half minutes right now.
• 11:44
  SPEAKER_00: So I can't believe I got through a lot of that information already.
• 11:46
  SPEAKER_00: These are just supposed to be little digestible nuggets, as you guys know.
• 11:50
  SPEAKER_00: But I just, you know, most women want to immediately diet and immediately cut right away.
• 11:56
  SPEAKER_00: And we never ask ourselves these questions if we're even ready for a diet, if our body can even handle a cut.
• 12:04
  SPEAKER_00: And I know right away most of us will jump to eliminating carbs or not eating after 7 p.m.
• 12:11
  SPEAKER_00: or um, you know, doing these little things that end up not being sustainable anyway, but end up cutting more calories.
• 12:19
  SPEAKER_00: And then it works for about three to four weeks, and then we hit that plateau and we're like, what happened?
• 12:23
  SPEAKER_00: I can't lose anymore.
• 12:24
  SPEAKER_00: I'm exercising so much more.
• 12:26
  SPEAKER_00: And it just throws your body into a like heightened, stressful state, and we have metabolic adaptation.
• 12:33
  SPEAKER_00: So you really have to work with your body.
• 12:36
  SPEAKER_00: Take diet breaks, know when it's okay to go into a cut and when it's not.
• 12:40
  SPEAKER_00: If it doesn't line up with your summer plans, it doesn't line up with your summer plans, but you're not going to get the results you're looking for if you just ignore it and do it anyway.
• 12:50
  SPEAKER_00: So I hope whoever's listening to this, you know, start tracking your food, see exactly where you're at now because you can't tell where you're supposed to go if you don't know where you are now, right?
• 13:01
  SPEAKER_00: Look at all of that, write down that data, ask yourself seriously and answer seriously.
• 13:07
  SPEAKER_00: How is my life set up right now?
• 13:09
  SPEAKER_00: Is it conducive and in my best interest to add another stressor like a diet?
• 13:14
  SPEAKER_00: Um, do I have any vacations coming up?
• 13:16
  SPEAKER_00: Do I have any of this stuff coming up?
• 13:18
  SPEAKER_00: How much sleep am I getting?
• 13:20
  SPEAKER_00: Am I miserable?
• 13:21
  SPEAKER_00: Am I having digestive issues?
• 13:23
  SPEAKER_00: Am I cranky and have no energy already?
• 13:26
  SPEAKER_00: You know?
• 13:27
  SPEAKER_00: Um, and then you may want to just do a reverse diet.
• 13:29
  SPEAKER_00: And of course, the goal of a reverse diet is minimal weight gain, but healing.
• 13:34
  SPEAKER_00: So hopefully your body should look the same.
• 13:36
  SPEAKER_00: I know a lot of women are concerned about gaining weight, but I still need to do another episode on reverse dieting and why it's so important.
• 13:43
  SPEAKER_00: So, as always, thank you guys for listening.
• 13:46
  SPEAKER_00: If you have any questions, please reach out on Instagram at drwyre.
• 13:51
  SPEAKER_00: You can reach out on our team page on Instagram at the Big Day Nutrition.
• 13:55
  SPEAKER_00: Send us an inquiry or an email on our webpage, thigdaynutrition.com.
• 13:59
  SPEAKER_00: Like, subscribe, share.
• 14:01
  SPEAKER_00: If you do listen to this, screenshot it and just let me know on Instagram.
• 14:04
  SPEAKER_00: Tag me so that I can shout you out and thank you for being a part of my community, of this community.
• 14:10
  SPEAKER_00: We're so freaking lucky that we get to do this every day and help hundreds and hundreds of people change their lives for the better.
• 14:17
  SPEAKER_00: Um, which reminds me, I did have a conversation today with a client, a prospective client, who was like, you know, I did Arbon and I did Optivia, Octavia, I can't even pronounce that name, but and it really worked for me, but I gained all the weight back and you know, da-da-da-da.
• 14:31
  SPEAKER_00: And I was like, you know, no disrespect, but it didn't work for you.
• 14:35
  SPEAKER_00: If you it worked for you in the moment when you were using the products and when you were, you know, doing what they told you to do.
• 14:41
  SPEAKER_00: And then after the fact, you gained it all back when you stopped.
• 14:44
  SPEAKER_00: It didn't work for you.
• 14:46
  SPEAKER_00: So you had to start over.
• 14:48
  SPEAKER_00: And I go, you know, you have to eventually take the time to learn your body and learn nutrition, or else you're gonna be stuck in this fad diet hamster wheel your entire life looking for quick fixes.
• 14:58
  SPEAKER_00: And she immediately agreed.
• 15:00
  SPEAKER_00: So, this is what I want from you guys is to really, really take a second to learn where you're at, learn where your body's at, and let's get rid of the stigma of eating 1200 calories every day.
• 15:11
  SPEAKER_00: So, thank you guys so much.
• 15:13
  SPEAKER_00: Um, I will try to put these out again every week.
• 15:16
  SPEAKER_00: I would love your feedback, and I hope you guys just have a kick ass weekend.
• 15:19
  SPEAKER_00: Bye.