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Are You Actually in a Calorie Deficit After 35? 8 Signs Your Body Is Finally Burning Fat · The Body Recomposition Revolution | Fat Loss and Strength for Women 35+

• 0:01
  Welcome back ladies to the body recomposition revolution.
• 0:05
  Today we are going to go over 8 semi strange signs that you are
• 0:11
  in an actual calorie deficit. This episode's going to be just
• 0:16
  a little different, kind of short, kind of sweet to the
• 0:19
  point I am coming down from having a very intense illness
• 0:25
  over the last week. There was probably 4 days of
• 0:28
  absolute misery, norovirus combined with some kidney
• 0:32
  issues. So I wanted to do something just
• 0:34
  a little different. As I said, short, sweet, to the
• 0:37
  point, and hopefully helpful. Which I think it will be because
• 0:41
  when I was compiling the list, it was honestly a good reminder
• 0:44
  for myself of these signs to kind of be aware of when you're
• 0:48
  in a calorie deficit. And next time I go into a cut, I
• 0:52
  will be looking for bad breath, among seven other signs of being
• 0:57
  in a true calorie deficit. And all of these are, as usual,
• 1:01
  research backed, which I will cite them in the show notes if
• 1:04
  you're interested. Now, if you have ever been in a
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  calorie deficit or done a diet and been wondering, am I eating
• 1:12
  less than I need to actually drop fat, which we all have, we
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  all want to know. There's really no way of
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  telling. But your body does give you
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  signs. And I'm going to go over some of
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  the signs that I have experienced myself as well as
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  some not so strange, very straightforward science backed
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  signs that you are truly in a deficit.
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  We are starting off strong and straightforward with the first
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  sign you know you're actually in a deficit that will be your body
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  is dropping fat. If you are truly in a deficit,
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  you will be dropping body fat. You will be dropping body
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  weight. This is the first law of
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  thermodynamics. And I had to touch on this
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  because a lot of influencers or health professionals honestly
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  will say things to women like you're not eating enough.
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  And maybe so, but if you're not losing weight, you're just not
• 2:12
  eating enough of the right things.
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  And if you weren't eating enough, you wouldn't have a body
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  fat abundance issue. That's not me being rude.
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  That is truly the law of thermodynamics.
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  And that law is energy cannot be created or destroyed.
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  It can only be transferred, stored, or transformed.
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  So in the human body that means calories follow the same rule.
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  It's impossible to not be losing body fat, body weight, if you
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  are eating in a true calorie deficit.
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  It goes against the law of thermodynamics.
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  So what's actually happening is you're probably eating barely
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  anything, but maybe consuming too much alcohol, consuming too
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  many sweets, and you're thinking, oh, I barely eat.
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  I just had 16 beers in a Snickers bar yesterday.
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  Well, well, I'm you're not in a deficit.
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  Maybe if you had two beers and a snicker bar, but you're not in a
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  deficit. That's, that was more calories
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  than your body needed to maintain your current level of
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  body fat. And I hear all the time, myself
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  included, I have echoed the same complaint, which is I'm in a
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  deficit. Why am I not losing weight?
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  Well, there's only one way to tell and that's if you're
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  actually tracking your food. And if you have tracked every
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  lick, sip, bite, taste, and you're still not losing weight
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  after a week, that means that you're not actually in a
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  deficit. You need to reduce your calories
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  a little bit more or increase your physical activity level 1
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  or the other. You can kind of, you can kind of
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  manipulate that as you see fit, but I, I like to up my steps a
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  bit before I decrease my calories because I like to move
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  and I like food. So that's the way I like to
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  manipulate it. But sometimes, you know, I just
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  can't get more than 15,000 steps a day.
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  So I'll have to increase my calories and it's not fun, but
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  it's a necessity because of the law of thermodynamics.
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  It's also the base of our fat loss pyramid.
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  I talk about that often, which is the one only thing that you
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  actually have to do to lose weight, to lose fat is to be in
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  a calorie deficit. Now here's where it gets
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  confusing. People say, oh, then why can't I
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  just eat a snicker bar and two beers and lose what you can.
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  But if you want to hold on to your muscle, I've said it a
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  million times, I know I am a broken record.
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  Then the calories that you are eating while in that deficit, a
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  lot of them have to come from protein, maybe 30 to 40% for for
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  some women who have been lifting a long time, a lot of the
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  calories that you are consuming while in your deficit have to
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  come from protein instead of carbs.
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  That's muscle sparing. That means we can hold on to our
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  muscle, and the weight we do lose comes from our fat stores
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  instead of our muscle, instead of our lean tissue, instead of
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  our glycogen stores. We want it to come from our fat
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  stores. So I want to repeat this one
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  last time. If you are in a calorie deficit
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  and you want to hold on to your muscle, the calories you are
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  consuming while in the deficit have to be around 30%.
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  OK, coming from protein. There's a lot of other
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  information that comes with that, but you need to know that
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  first and foremost if you're trying to lose weight to when I
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  say that I do custom macro formulations, which I've said on
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  many, many episodes and I do. And if you're interested, reach
• 5:26
  out to me. But it is the most efficient way
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  for your body specifically to lose weight because some women
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  operate on really high carbs and they actually lose more fat by
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  doing that. And some women operate on really
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  high fat and they lose fat by eating more fat.
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  But ultimately, all these women have one thing in common, and
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  that is, again, a high protein diet.
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  OK, we're done with #1 we have to be in a deficit.
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  Boom #2 semi strange sign that you are actually in a calorie
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  deficit. You have worse sleep.
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  It's horrible. You know, I struggle with sleep
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  to begin with. God forbid I'm doing a summer
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  cut and then I have to have even worse sleep.
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  That's the first thing that is affected for me is my sleep is
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  even more horrendous than it is. Why is that?
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  Calorie restriction increases cortisol.
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  OK, now cortisol signals to your brain to have kind of like an
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  antsy, agitated, alert feeling at night.
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  And those hunger hormones, they also signal to the brain that,
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  hey, energy, energy availability is low, let's get stressed out.
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  Our blood Sugar's going to have a bunch of fluctuations.
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  Let's give her a restless night because we should make this as
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  hard as possible. We should make this calorie
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  deficit suck as much as humanly possible.
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  Let's ruin her sleep. So when I'm in a deficit, oh,
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  those restless nights, they're the worst because my body is
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  very, very affected in that regard.
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  And if you're in a calorie deficit and you notice your
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  sleep has gotten worse, well, that's because while in that
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  deficit, it does increase your cortisol a bit.
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  And that, as I said, affects your sleep.
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  Moving right on to number three of our semi strange signs that
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  you are actually in a calorie deficit.
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  This one's the strangest, I think.
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  Bad breath. Yes, this took me years to
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  understand because I kept wondering why do I have a
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  strange taste in my mouth of pennies that have been sitting
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  in the ground and layered with Froot Loops for 12 years?
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  It is so gross and unsettling to have that taste at night when
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  I'm trying to fall asleep and already can't because of the
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  deficit. But I thought it was just me.
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  And then I saw a reel a while back in Instagram Reel talking
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  about the science behind why your breath or you have strange,
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  a strange taste in your mouth while you're dieting or in a,
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  you know, calorie restriction. And I thought, Oh my gosh, it's
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  not just me. I don't have this one strange
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  thing uniquely to myself. And yeah, I just, I had to put
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  this on the list. It actually inspired me to do
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  the whole episode because I've never forgot the fact that bad
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  breath is a side effect of being in a low calorie state.
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  Why does that happen? Well, when you are, when your
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  body is burning fat, that fat burning process has increased.
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  It also produces ketones in your body and ketones exit through
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  the breath and it has that metallic taste and there's a
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  word for it. It's called diet breath.
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  Breath ace tone levels increase. That's when I wrote down breath.
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  Ace Tone levels increase during fasting, caloric restriction and
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  higher fat oxidation periods. So weird.
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  But also, rest assured, you're getting that summer bod.
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  You might have the bad breath while you're doing it, but it's
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  coming #4 sign you're in a caloric deficit.
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  You're hungrier. Yes, you are hungrier when you
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  are in a caloric deficit. Another just myth from fitness
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  people online. Oh yes, you need to eat more to
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  Nope. If you're going to yeah, I mean
• 9:00
  you have to eat more protein essentially.
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  But hey, you're still going to be hungry because when your body
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  is out of energy, I eat the calories that you consumed for
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  the day and it needs to start oxidizing your fat for energy
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  source instead of because it doesn't have any more food to go
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  on. It is your body's physiological
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  response to that lack of nutrients to give you the hunger
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  cue. It gives you the hunger cue
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  because it's your body's primary defense mechanism against losing
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  weight. Your body doesn't want to.
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  It doesn't want to. It wants to hold onto it.
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  It's comfy there. The couch is a nice soft place.
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  There's it's, it's warm. You know it's great.
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  It wants you to keep it. You know it wants to stay the
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  way it is. So when you start taking away
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  what it needs to stay the way it is, is it's going to give you
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  the cue of hunger. And scientifically speaking,
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  ghrelin is the hormone, the hunger hormone that increases
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  when your energy drops. So when you do start
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  experiencing those those hunger cues, ghrelin is the culprit
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  there. That's increased.
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  And then leptin is the hormone that signals fullness, that
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  decreases when the fat loss oxidation process is happening.
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  So the hormone ghrelin, the hunger hormone that's
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  increasing, leptin, the fullness hormone that's decreasing, Isn't
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  our body nice? It's so nice.
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  It just, it wants us to look so great for summer.
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  It makes it as hard as possible. So those are just things you can
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  expect is when you're in a deficit, yeah, you're going to
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  have a little hunger. Does it stink?
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  Drink a lot of water, add some flavoring to it. 0 calorie
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  flavor of course #5 the 5th sign that you are actually in a
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  calorie deficit. You feel colder.
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  This is a commonality. Evidently I experienced this.
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  Yes, it's a commonality. Many people report having colder
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  hands, feet just needing extra layers when usually they don't.
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  For example, me, I am the sweatiest woman known to planet
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  earth, but when I'm in a deficit, I'm cold.
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  I want 2 sweaters and that's strange.
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  And at the gym I'm don't sweat through all of my clothes,
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  that's also strange. Nice.
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  It's a benefit to me. I like not being the sweatiest
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  lady in the entire world. I enjoy that.
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  So that's a benefit. That's a good one for me.
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  And why does it happen? I had to look this up.
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  The body reduces thermogenesis, which is your heat production to
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  conserve energy. This is one of those luxury
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  processes, if you will, that your body shuts down when your
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  calories drop. And there's some other strange
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  ones. I'm going to go through them.
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  But yes, you're your ample warmth will be one of the things
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  to go for some, not everyone. Number six of the 8 semi strange
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  signs are actually in a caloric deficit #6 is food tastes
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  better. This is not an opinion, this is
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  a real thing. Many people report that simple
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  foods suddenly taste amazing when dieting.
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  I looked it up. That is research backed.
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  There is a ton actually of research surrounding that entire
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  notion. And it's because the brains
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  dopamine which is a reward system becomes more sensitive to
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  food. So when you eat something that
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  may be before you didn't really enjoy necessarily or just like,
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  oh, whoa, what a treat. That's your body rewarding you.
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  Like, yes, you see, this is good more more it wants.
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  It's an evolutionary mechanism and it helps humans find food
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  when resources are scarce, taste perception becomes more
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  rewarding to encourage eating. I think that's so cool.
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  The body is just cool. You know, it senses that it is
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  lacking the nutrients it wants. You know, we're going to tell it
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  no because swimsuit Susan's around the corner.
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  It's sensing it's lacking that. And so in turn, it's going to
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  send you more rewards when it gets what it wants.
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  In the in the classroom, we call that positive reinforcement #7.
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  Now this one is a strange sign that you're in a calorie
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  deficit. And it's another one of those
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  luxury processes that your body forfeits when its energy is low.
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  When it's available energy, meaning the calories are low,
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  your nails grow slower. They do.
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  This is true. Hair and nails are non essential
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  tissues so growth can slow during prolonged energy
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  restriction. I noticed that a long long time
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  ago when I was doing my figure show, my first and only figure
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  show figure show and I thought why is my hair so horrendous
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  looking? This is when I was in college
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  and all my hormones were perfection.
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  Why did my thick long blonde hair look like it did every time
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  I had a kid? It was measly course and wasn't
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  growing for anything. I didn't know that.
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  I read this research and that makes sense to me.
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  Yes, it's a luxury process. Your body foregoes peripheral
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  tissues like nails, hair receive fewer resources during a calorie
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  restriction restriction because the body prioritizes vital
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  organs and metabolism. So do we want long nails and
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  hair or if we want our heart to function?
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  Your body chooses heart and other priorities above the
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  luxury ones #8 In the final one of our semi strange ways, you
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  can tell you're actually in a calorie deficit.
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  I saved this one for last because I thought it was
• 14:19
  incredibly interesting. Is almost as interesting as the
• 14:22
  bad breath I'm getting More interesting to me #8 is your
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  personality can temporarily change when you are in a calorie
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  deficit. It is a surprising psychological
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  effect. Think about that.
• 14:35
  Your personality is actually different while you're a
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  deficit. And I thought about this for a
• 14:39
  while as I was looking through this study.
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  It it was the study I was looking at was a Minnesota
• 14:44
  deterioration experiment. And I just thought it was super
• 14:47
  interesting because people notice that they are more rigid
• 14:50
  with their routines and they have an emotional tolerance that
• 14:54
  is lower when they are in these diet time, you know, these
• 14:58
  calorie restrictive times, the brain requires large amounts of
• 15:02
  energy. So restriction effects mood
• 15:05
  regulation. In another study it was combing
• 15:08
  through called the Psychological Bulletin, participants in
• 15:10
  prolonged calorie restriction became more irritable, socially
• 15:14
  withdrawn and food focused. Well, obviously, yeah.
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  So it also talked about how your social battery winds down a lot
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  quicker. And I definitely experienced
• 15:26
  that hardcore when even when I go into just a mild deficit, I
• 15:30
  don't have any energy reserves left for fun.
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  I just don't. I don't want to go there.
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  I don't want to do that. I don't want to talk on the
• 15:39
  phone. I will because it's at this
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  point just an incessant habit of mine to gab all day.
• 15:44
  But I don't necessarily think I'm very good at it.
• 15:47
  I'm in. I have noticed a couple of my
• 15:50
  podcast episodes while I'm recording and hungry are not
• 15:55
  good. My thoughts are not fluid.
• 15:57
  I don't have any jokes that come flying out naturally.
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  I'm just kind of mechanically going through my notes and
• 16:03
  regurgitating them. And there's no me.
• 16:05
  My personality is dissipated. I would say when I'm in a diet
• 16:09
  phase, I hate using the word diet, but calorie deficits A
• 16:11
  mouthful. So when I'm dieting, I
• 16:13
  definitely lose a little bit of my sparkle, a little bit of my
• 16:16
  little bit of my shine. And so if you're in a calorie
• 16:19
  deficit and you're being a complete bear to everybody, it's
• 16:22
  science and you can tell them that.
• 16:23
  So I hope these 8 semi strange signs that you're actually in a
• 16:29
  calorie deficit are helpful to you, if not entertaining.
• 16:32
  And I hope that you can share them with a friend, a family
• 16:35
  member, or someone who's trying trying to do a little spring
• 16:38
  shred with you as we come upon the 12 week mark of summer.
• 16:42
  Now in the beginning, I mentioned I do custom macro
• 16:45
  formulations. It's just a series of three
• 16:47
  quizzes and you will get a two page PDF that is from me.
• 16:52
  It will go through your results from the quiz because as I said,
• 16:55
  some women need more carbs, some women need more fats.
• 16:58
  We all need more protein than you're probably getting.
• 17:00
  And those quizzes take me about 72 hours to go through and then
• 17:04
  put all the results into a really visually and
• 17:07
  aesthetically pleasing PDF for your eyes.
• 17:10
  If you're interested in that, you can e-mail me.
• 17:12
  It's RAC fitnessmn@gmail.com. So, so Rack
• 17:18
  fitnessmnasinminnesota@gmail.com, those are $59.
• 17:24
  Again, they are a 72 hour turn around and right now I do have a
• 17:29
  waiting list for them. So you might, if you do send me
• 17:32
  an e-mail and you don't hear back from me for a few days.
• 17:34
  I saw your e-mail, I start it, I put it in my very organized
• 17:38
  e-mail inbox for macro formulations and I will get back
• 17:41
  to you. I promise you.
• 17:43
  In the meantime, you can find me on Instagram.
• 17:45
  That is Rack Fitness under score.
• 17:48
  That's my Instagram RAC fitness under score.
• 17:51
  I do little fun videos just kind of talk about my day Gab.
• 17:56
  You see my food. Sometimes you see my kids,
• 17:58
  sometimes you see workouts, but a lot of times you just see my
• 18:01
  face gabbing about my macros. So if that's of interest to you,
• 18:04
  check it out. And last thing, thank you for
• 18:08
  the e-mail. I've got an abundance of emails
• 18:09
  this week. I love them.
• 18:11
  Thank you. They just make me so happy,
• 18:13
  especially when I was on my deathbed with Norovirus.
• 18:16
  Thank you for those. Thank you.
• 18:18
  And also if you have questions, put them in the comments on
• 18:21
  Apple Podcast or Spotify. There is no bad question except
• 18:25
  for the one on asked, except for the one on asked.
• 18:27
  So please do everybody in the world a favor and ask your
• 18:30
  question publicly so I can answer it publicly and we can
• 18:33
  serve everyone. All right, thanks again.
• 18:35
  Ladies. Talk to you next week.