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The ABC's of Metabolic Adaptation · Health Unscripted

• 0:06
  SPEAKER_00: What's up, guys?
• 0:07
  SPEAKER_00: Welcome back to Health Unscripted, a podcast that just can't get it together.
• 0:12
  SPEAKER_00: No, I'm totally kidding.
• 0:13
  SPEAKER_00: I'm super pumped to be back.
• 0:15
  SPEAKER_00: I've taken an eight-month hiatus.
• 0:17
  SPEAKER_00: Um, to be honest, it was just, you know, podcasting is something that is really time intensive.
• 0:23
  SPEAKER_00: And when we're behind the scenes, building the business, working with clients, putting out content left and right, it just kind of took a back seat.
• 0:31
  SPEAKER_00: And I've had numerous requests to get back on here, and that is exactly what I've been trying to do.
• 0:36
  SPEAKER_00: And right now I had an extra like 45 minutes in my day, and I'm like, you know what?
• 0:40
  SPEAKER_00: We're gonna get back to those bite-sized 20-minute.
• 0:44
  SPEAKER_00: Let's talk about what's really happening in health and fitness and all the things right now.
• 0:48
  SPEAKER_00: Um, in a later episode, I'll kind of dive into where my hiatus came from and kind of just some things that have been going on in life.
• 0:56
  SPEAKER_00: But right now, we're gonna keep it light and fresh.
• 0:58
  SPEAKER_00: We're gonna let everyone who listens in on the podcast, not just on social media, because I'm sure you've seen it, in on something that we created here at Team BDN coaching ourselves, our our own terminology, if you will.
• 1:10
  SPEAKER_00: We've recently done a shift towards more of a metabolism-based coaching.
• 1:15
  SPEAKER_00: And what that means is if you're looking to lose weight or you're looking to put on muscle and get strong, and you come to us wanting a meal plan or something super simple, something cookie cutter, or just to simply get results and have us burn out your metabolism, that's not gonna happen.
• 1:29
  SPEAKER_00: We're gonna tell you, nope, we don't do that.
• 1:31
  SPEAKER_00: Sorry, go find someone else, um, some influencer or something else online selling cookie cutter plans, because that ain't us.
• 1:40
  SPEAKER_00: We're gonna make sure that you are working correctly from the inside out, and that usually starts with optimizing the metabolism.
• 1:47
  SPEAKER_00: So, something that we created here is called the ABCs of metabolic restoration.
• 1:51
  SPEAKER_00: And I know it's kind of a mouthful, but it literally explains so much of what we do.
• 1:58
  SPEAKER_00: And those ABCs are actually categories for how intense your metabolic adaptation is and what level of restoration you need.
• 2:07
  SPEAKER_00: So this became a little fun thing because, you know, after years of being in business and and you know, a decade up more being in the industry with health and fitness, uh, my pharmacy career, etc., you know, you hear a lot of the same things, you see a lot of the same things.
• 2:23
  SPEAKER_00: And in your experience, you start to notice patterns and you start to really see what the general population is struggling with.
• 2:31
  SPEAKER_00: And one of the things that we always, always see is I'm doing all the things or I'm barely eating, I'm in a calorie deficit, but I'm in a plateau, I can't lose weight no matter what I do.
• 2:42
  SPEAKER_00: I'm exercising six or seven days a week.
• 2:44
  SPEAKER_00: Um, you know, either we're doing all the right things or we're doing all the wrong things, but majority of the time with women, it is eat less and exercise more.
• 2:54
  SPEAKER_00: And that's generally what people are doing is eating less and exercising more.
• 2:58
  SPEAKER_00: They're never actually eating what we're supposed to be eating.
• 3:02
  SPEAKER_00: And when I say what we're supposed to be eating, your total daily energy expenditure calculated recommended level of calories per day.
• 3:09
  SPEAKER_00: Now, I think I've gone over that in other episodes.
• 3:13
  SPEAKER_00: Um, but basically you can figure that out online with some objective data.
• 3:18
  SPEAKER_00: It does need some subjective reasoning, which is why I recommend working with a coach 100%, especially if you're gonna get macros calculated for you, because years of under-eating will change the set point.
• 3:30
  SPEAKER_00: And what ends up happening is it decreases our BMR because our bodies are super, super smart machines.
• 3:35
  SPEAKER_00: They just want to run efficiently and properly.
• 3:38
  SPEAKER_00: And when we take away fuel, aka food and calories, for an extended period of time, our body's main goal is to survive.
• 3:46
  SPEAKER_00: It's going to shut down proper processes, it's going to shut down processes and it's going to conserve energy in a way that allows us to function, you know, maybe not our best, but it allows us to function and keep going.
• 4:00
  SPEAKER_00: And when that happens over time, it obviously is going to downregulate our BMR, which is our resting metabolic rate.
• 4:06
  SPEAKER_00: It's also going to downregulate how much energy we burn during exercise, how much energy we burn fidgeting and non-exercise, and then we're eating less food, so our thermic effective food also goes down.
• 4:18
  SPEAKER_00: So what needs to happen is, ladies, we need to take diet breaks.
• 4:23
  SPEAKER_00: We should be spending most of our time in maintenance, not in a calorie deficit.
• 4:28
  SPEAKER_00: And unfortunately, most of us are always living in calorie deficits, myself included.
• 4:32
  SPEAKER_00: This was definitely me when I was hovering around the 15, even 14, 1400 to 1700 range was like my favorite.
• 4:42
  SPEAKER_00: It was a total calorie deficit.
• 4:44
  SPEAKER_00: So what metabolic adaptation simply means is it doesn't mean your metabolism's broken.
• 4:49
  SPEAKER_00: It doesn't mean it needs to be fixed.
• 4:51
  SPEAKER_00: It doesn't mean it needs to be reset.
• 4:52
  SPEAKER_00: It doesn't mean any of those things.
• 4:54
  SPEAKER_00: It literally means your metabolism is working the way that it's supposed to.
• 4:58
  SPEAKER_00: If it didn't adapt, you would be, you'd shrivel up to nothing.
• 5:03
  SPEAKER_00: Um, unfortunately, with hormones and for women, it doesn't really work that way.
• 5:08
  SPEAKER_00: So when we have metabolic adaptation, we don't burn calories like we used to.
• 5:15
  SPEAKER_00: We can say, like, oh, I think I have a slow metabolism.
• 5:18
  SPEAKER_00: Um, you know, and that's generally the main complaint that I get is I my metabolism's just slow now, and it's not slow, it's just adapted.
• 5:26
  SPEAKER_00: And so if it's if you're used to, you know, your body's getting used to you giving it 1300 calories every day, it's going to come down.
• 5:33
  SPEAKER_00: It's going to slow down to efficiently use those 1300 calories.
• 5:37
  SPEAKER_00: So the way to quote unquote fix that or restore that is to readapt it to a higher set point of calories.
• 5:46
  SPEAKER_00: And that is metabolic restoration.
• 5:49
  SPEAKER_00: That is reverse dieting, that is spending your time out of a diet so that hormones can re-regulate and be happy, sleep gets better, we can put on some muscle and see the gains in the gym, we can bring up our BMR, and then our next diet will never have to be 1300 calories again.
• 6:05
  SPEAKER_00: So if you're someone who loves food, which I hear all the time, I'm a foodie, I love to eat, you know, so am I.
• 6:12
  SPEAKER_00: And this is exactly what you need to do then, so that we're not taking away food.
• 6:16
  SPEAKER_00: Because if you're realistically eating 1300 calories a day, what are we gonna do to help you lose body fat?
• 6:21
  SPEAKER_00: Cut more, bring you down to a thousand, bring you down to 900.
• 6:24
  SPEAKER_00: Do we really think that's logically gonna make sense?
• 6:27
  SPEAKER_00: How do you think you're gonna feel eating that?
• 6:29
  SPEAKER_00: You're gonna be sleeping all day.
• 6:31
  SPEAKER_00: It's not gonna be a good time.
• 6:32
  SPEAKER_00: Highly, highly, highly discourage that.
• 6:35
  SPEAKER_00: Zero out of 10 recommend.
• 6:37
  SPEAKER_00: So what we do is called reverse dieting.
• 6:39
  SPEAKER_00: We do this with 90 to 95% of our clients.
• 6:41
  SPEAKER_00: And so what we've done is create the ABCs of metabolic restoration to rank what category and severity of metabolic adaptation you are struggling with.
• 6:51
  SPEAKER_00: Um, if you hear my nose, I'm a little, a little stuffy.
• 6:54
  SPEAKER_00: I don't know.
• 6:55
  SPEAKER_00: Florida, South Florida, it's raining today.
• 6:57
  SPEAKER_00: I feel like allergies are a little crazy, which is weird because they've been gone because it's summer.
• 7:03
  SPEAKER_00: But here we are.
• 7:04
  SPEAKER_00: Um, so I forgive me for the little sniffles.
• 7:07
  SPEAKER_00: I don't edit my podcasts, also, if this is the first time listening to them.
• 7:10
  SPEAKER_00: So whatever I kind of say is what you get, which can be amazing and it can be my ADHD tangent tangent.
• 7:18
  SPEAKER_00: It's ADD.
• 7:18
  SPEAKER_00: I'm not hyper, I wish.
• 7:20
  SPEAKER_00: Um, back to programming.
• 7:22
  SPEAKER_00: See, this is what I'm talking about.
• 7:24
  SPEAKER_00: Squirrel moments all day.
• 7:25
  SPEAKER_00: So ABCs refer to the category.
• 7:28
  SPEAKER_00: So A stands for adaptation.
• 7:30
  SPEAKER_00: That is as simple as it gets.
• 7:31
  SPEAKER_00: Category A is metabolic adaptation.
• 7:34
  SPEAKER_00: What this client usually is suffering with is just a slowed metabolism based on years or months of under eating.
• 7:41
  SPEAKER_00: And what we simply do is usually reverse diet, readapt that metabolism, we're good to go.
• 7:46
  SPEAKER_00: B is burnout.
• 7:48
  SPEAKER_00: So what that means is we have metabolic adaptation, but it's also started to affect our adrenals and our hormones.
• 7:55
  SPEAKER_00: So chronically undereating is also a very big stressor on the body.
• 7:58
  SPEAKER_00: And when mixed with other stressors like high exercise, um, high life stress, work, kids, family, lack of sleep, things like that, fasted workouts, skipping meals.
• 8:09
  SPEAKER_00: Yes, I'm talking to all of you listening.
• 8:12
  SPEAKER_00: It creates havoc on our thyroid and also our sex hormones.
• 8:17
  SPEAKER_00: So we could be dealing with hypothyroid, PCOS, some gut health issues.
• 8:22
  SPEAKER_00: We could just be having some dysregulation.
• 8:25
  SPEAKER_00: And so it takes a little bit more here than just reverse dieting to fix that.
• 8:30
  SPEAKER_00: It's also going to take some other lifestyle changes, possibly scaling back exercise, no longer doing hit exercise, some supplementation, and then we can kind of like work on some lifestyle changes to get us in that realm.
• 8:42
  SPEAKER_00: So that's B, that's burnout.
• 8:44
  SPEAKER_00: And I will add that you can shift up and down throughout the categories.
• 8:48
  SPEAKER_00: So B will then move to A once lifestyle regulations are great, and just dealing with adaptation, and then we'll reverse out of that adaptation and get us out of the ABCs.
• 8:56
  SPEAKER_00: And out of the ABCs is where you want to be.
• 8:58
  SPEAKER_00: You don't want to be in the ABCs of metabolic restoration, you want to be out of them.
• 9:02
  SPEAKER_00: So we'll go through the categories, and then you can also digress, you know, go deeper into the category.
• 9:10
  SPEAKER_00: So if A is not taken care of, it will progress to B, which then will progress to C.
• 9:14
  SPEAKER_00: And C stands for complex.
• 9:16
  SPEAKER_00: So this is when we have someone who is in severe metabolic adaptation, we have uncontrolled hormonal dysregulation, and it's where simple reverse dieting and kind of restoring that metabolism isn't the only thing that's gonna help.
• 9:32
  SPEAKER_00: We also have to do some elimination diets, some further blood testing.
• 9:38
  SPEAKER_00: We may have to do some specific gut health protocols for SIBO or leaky gut or things of that nature.
• 9:44
  SPEAKER_00: Autoimmune diseases will be in complex.
• 9:47
  SPEAKER_00: So the, you know, autoimmune, it depends because Hashimoto's can still be burnout, not necessarily complex.
• 9:53
  SPEAKER_00: So obviously, it depends on the severity and how long things have been going, but then you progress out of it, we do what we need to do, and we get you out of the ABCs.
• 10:03
  SPEAKER_00: So this is how we categorize clients when they come into teen BDN coaching.
• 10:07
  SPEAKER_00: Now, you can also be a client and not be in the ABCs at all, but I will, you know, say with 90% certainty that most clients fall within category A.
• 10:20
  SPEAKER_00: Um, very rarely do we have someone show up for a consult call who is eating too much and not really exercising, and it's just a simple shift of creating better habits.
• 10:32
  SPEAKER_00: Very rarely does that happen.
• 10:34
  SPEAKER_00: Um, I would I would, you know, love to say those are the easier cases, but we thrive on the metabolic cases.
• 10:43
  SPEAKER_00: So they get me excited more.
• 10:45
  SPEAKER_00: The ABCs get me excited more than just the general, general macro fitness cases.
• 10:51
  SPEAKER_00: So that's a little bit about the ABCs of metabolic restoration.
• 10:54
  SPEAKER_00: Um, you know, it's kind of what we use as a grading system and and what we focus on during consult calls or what we secretly focus on.
• 11:02
  SPEAKER_00: During consult calls, we'll ask about your exercise, your nutrition, your menstrual cycles, an example day of eating, your stress, your sleep.
• 11:09
  SPEAKER_00: We'll go over a bunch of questions and then we'll kind of place you mentally in these, in these um categories.
• 11:15
  SPEAKER_00: And in the future, I want to start broadcasting it more of like, okay, you are this category, and then we'll work on the protocol to get you out, and then that's how you will sign up and formulate your roadmap.
• 11:27
  SPEAKER_00: Um, I'm really, really excited to be going down this metabolism path, and we have our first ever group coaching program coming out in September.
• 11:36
  SPEAKER_00: So after Labor Day, it's called Master Your Metabolism.
• 11:40
  SPEAKER_00: Ironically, this is not for categories B and C.
• 11:45
  SPEAKER_00: This is more for category A, where, you know, it's a general coaching program.
• 11:50
  SPEAKER_00: We will not be going over lab values, we will not be doing specific protocols, but it is to gain insight into your metabolism, into macro counting, into getting on a solid exercise routine, and just generally being a part of Team BDN coaching without the high price tag of one-on-one coaching.
• 12:08
  SPEAKER_00: So keep your ears peeled for that.
• 12:10
  SPEAKER_00: I will put the wait list link in the description below, the show notes below, so you can sign up for the wait list and get all the deets when it comes out.
• 12:18
  SPEAKER_00: Uh, really, really, really excited about this one.
• 12:21
  SPEAKER_00: It's also gonna be in a course format.
• 12:23
  SPEAKER_00: So you're gonna be seeing a lot of my face as I teach you macros.
• 12:27
  SPEAKER_00: Um, if you like my voice here and you like the stories, you can only imagine what the course is gonna be like.
• 12:33
  SPEAKER_00: So really excited for that, guys.
• 12:35
  SPEAKER_00: We're gonna keep this one pretty short since it's the first one back.
• 12:38
  SPEAKER_00: And then, you know, I'm gonna start writing down topics.
• 12:42
  SPEAKER_00: If you do have any topics that you want me to cover, any questions, I'm gonna be putting a question box on my Instagram soon about that.
• 12:48
  SPEAKER_00: Or you can always just message me and ask me questions on Instagram.
• 12:51
  SPEAKER_00: That's the best place to ask me at drdwyre at dr dot dwyer on Instagram.
• 12:59
  SPEAKER_00: Just slip in my slip in my DMs and send me a question and look out for that question box on my stories, and we're gonna we're gonna go into podcasting.
• 13:06
  SPEAKER_00: So um again, 13 minutes.
• 13:09
  SPEAKER_00: Look at me.
• 13:09
  SPEAKER_00: Did I get faster at talking or did I just confuse you all with my talking?
• 13:14
  SPEAKER_00: To be determined, but I promised I would get back, and here we are.
• 13:19
  SPEAKER_00: So thank you guys for listening.
• 13:21
  SPEAKER_00: And I'm gonna try and make this a weekly, if not bi-weekly thing.
• 13:24
  SPEAKER_00: I don't want to commit too much, and then you know, I do have a program that we're popping out, so maybe I'll just start batching content.
• 13:31
  SPEAKER_00: But love you guys.
• 13:32
  SPEAKER_00: Thank you for always tuning in and supporting Team BDN coaching and myself, and I hope you have a great week.