[SPEAKER_00]: Alright ladies, we're back. [SPEAKER_00]: Next episode on the weight loss for women 40 plus podcasts with Josh. [SPEAKER_00]: Now let's rock and roll. [SPEAKER_00]: Today we're talking straight coaching, we're talking straight nutrition, let's dive in. [SPEAKER_00]: So if you're uncertain or unsure or you're really struggling with the nutritional side of things, when you're coming to your weight loss journey, then this is for you.
[SPEAKER_00]: Now, I'm going to start this by saying one core statement. [SPEAKER_00]: I would much rather, if I had only, if I didn't have a fucking choice, if there was no way that I couldn't have both, if someone asked me, what's more important, training or nutrition? [SPEAKER_00]: I would much rather as a coach who was seen thousands of women do our program was tens of thousands of kilograms.
[SPEAKER_00]: I would much rather you have your nutrition right and your training wrong, then have your training right and your nutrition incorrect. [SPEAKER_00]: The reason why is because training, most people don't realize training accounts for almost fuck all calories burned. [SPEAKER_00]: Now, in a week, let's say you burn, just gonna pick some random numbers. [SPEAKER_00]: Let's say you burn 3,000 calories a day. [SPEAKER_00]: And that's a little bit higher, but my massive quick.
[SPEAKER_00]: Let's say you burn 3,000 calories a day. [SPEAKER_00]: That means in seven days, you burn. [SPEAKER_00]: 21,000 calories. [SPEAKER_00]: 21,000 calories. [SPEAKER_00]: When you exercise, how many of those 21,000 calories come from exercise do you think? [SPEAKER_00]: Well, if you work out three times a week, you're only going to burn like 750 calories.
[SPEAKER_00]: So if you burn 21,000 calories per week and you exercise three days a week, you're only going to burn around 750 calories. [SPEAKER_00]: That means exercise has almost fuck all to do with your weight loss. [SPEAKER_00]: It's crazy. [SPEAKER_00]: Now this is predominantly for women over 40. [SPEAKER_00]: Permanent applause, men of course, postmen of course, all those kind of things. [SPEAKER_00]: How fuck am I like that?
[SPEAKER_00]: Yet how many people believe that exercise if I just do exercise, I'm going to lose weight. [SPEAKER_00]: and then these people start exercising that don't really play with their food they're like, I'm gonna clean up the diet, I'm gonna need health care. [SPEAKER_00]: You know, eat a little bit less shit, a little bit less sugars, blah blah blah, and then it lose any weight. [SPEAKER_00]: I try to exercise, I try the gym, it doesn't work for me.
[SPEAKER_00]: Metapause, I should just get used to it, this is how it's gonna be forever. [SPEAKER_00]: Blur, how fucking annoying is that? [SPEAKER_00]: You probably got friends like that. [SPEAKER_00]: So, [SPEAKER_00]: Nutrition. [SPEAKER_00]: Nutrition is the saviour. [SPEAKER_00]: Nutrition is going to be the thing when you nail it, you will lose a shit ton of weight. [SPEAKER_00]: You will tone up, you will look amazing, you'll lose body fat, you will get healthier.
[SPEAKER_00]: You need to get the nutrition right. [SPEAKER_00]: Well, you don't need to do anything. [SPEAKER_00]: Do all the fuck you want to do. [SPEAKER_00]: Put if you're my client, you need to get the nutrition right. [SPEAKER_00]: So let's talk about this for a second. [SPEAKER_00]: Big question is, like, well, I don't know how much I meant to eat. [SPEAKER_00]: What's the right amount? [SPEAKER_00]: How many meals per day? [SPEAKER_00]: Should I do keto?
[SPEAKER_00]: Should I do fasting? [SPEAKER_00]: Should I do this? [SPEAKER_00]: Blah, blah, blah, blah, blah. [SPEAKER_00]: OK, let's bust through a couple of things. [SPEAKER_00]: The style of eating, which is a diet for most people, they're like, I am doing keto. [SPEAKER_00]: I am Mediterranean. [SPEAKER_00]: I am vegan. [SPEAKER_00]: I am vegetarian. [SPEAKER_00]: I'm fasting. [SPEAKER_00]: None of these lead to weight loss.
[SPEAKER_00]: Only, and only, can you see weight loss is if you do a style of eating in the right quantities? [SPEAKER_00]: Let me give you an example. [SPEAKER_00]: Let's say you're intimate with fasting, like Josh, I'm an intimate with a faster, which, by the way, is one of the fucking worst things you can do if you're over there to 40, because fasting does not do anything other than make you hungry, promote cortisol and really fuck up everything you're trying to do.
[SPEAKER_00]: So, if you're ever 40 in your fastening and you're losing weight, then stop it. [SPEAKER_00]: Absolutely, just stop doing it. [SPEAKER_00]: It's the wrong thing to do. [SPEAKER_00]: Smack on the wrist. [SPEAKER_00]: There you go. [SPEAKER_00]: Okay, but let's say you're in a minute of fasting for a second. [SPEAKER_00]: Let's say you're like, Josh, I'm doing 16 and 8. [SPEAKER_00]: I fast for 16 hours and I eat in an 8-hour window.
[SPEAKER_00]: Now, if you eat like a fucking asshole and even accidentally over eat in that 8-hour window, what do you think's gonna happen? [SPEAKER_00]: Now, 3,000 calories burned is really fucking high, but I've committed to the story. [SPEAKER_00]: Actually, no, let's take it down to 2,000. [SPEAKER_00]: Locke the average person average woman over 40 probably burns between like 1800 and 2,500 calories on average. [SPEAKER_00]: So let's say you burn 2,000 calories in a day.
[SPEAKER_00]: You're burning 2,000 calories and in your intimate fasting window, you go and eat 2,200 calories. [SPEAKER_00]: So you eat 2,200, you burn 2,000, there's 200 too many. [SPEAKER_00]: What is your body do? [SPEAKER_00]: Does it magically burn fat? [SPEAKER_00]: It's like I'm just gonna magically, even though you've overfilled the tank, I'm just gonna magically make it disappear. [SPEAKER_00]: probably not.
[SPEAKER_00]: So what's going to happen is even though you're fasting and fasting only works when you eat less than you burn, but let's say you're fasting and then you eat too much food, what happens? [SPEAKER_00]: You gain weight and then some fucking [SPEAKER_00]: person on the internet goes, well, if I can try it fast thing, it didn't work for me. [SPEAKER_00]: I'm like, well, it didn't work if you're in a calorie surplus. [SPEAKER_00]: You ate too many calories, then your body can burn.
[SPEAKER_00]: Like this is how you gain body fat. [SPEAKER_00]: You don't just gain body fat out of fucking thin air. [SPEAKER_00]: It doesn't work like that. [SPEAKER_00]: You have to put things in your body for then it to store. [SPEAKER_00]: If you put too much in, you store it. [SPEAKER_00]: If you don't put enough in, your body's like, fuck, we didn't get enough calories. [SPEAKER_00]: Go find some. [SPEAKER_00]: It'll either take it from your muscle, or it'll take it from your fat.
[SPEAKER_00]: Now, if you lose it from your muscle, it's because you're doing naughty things, and your calorie deficit is extremely unhealthy, and you're skipping too many meals, not eating enough calories, not enough protein. [SPEAKER_00]: all that kind of chaps. [SPEAKER_00]: So that's when people say, hey, you've lost weight, but are you okay? [SPEAKER_00]: Your face, you look sick.
[SPEAKER_00]: You know when people have drawn in face, weight loss medications, things like that, is because when people do things unhealthily, [SPEAKER_00]: you look unhealthy. [SPEAKER_00]: So this healthy weight loss and there's unhealthy weight loss. [SPEAKER_00]: So that's difference. [SPEAKER_00]: So you got to get the food right. [SPEAKER_00]: The same thing can be said for keto.
[SPEAKER_00]: If you're eating keto, you cut all out pretty much all your carbs, you know, smashing fats, smashing the protein, things like that, going keto friendly, all that kind of jazz. [SPEAKER_00]: If you do that, but you eat too much [SPEAKER_00]: Your body isn't who-deen it's on a magician. [SPEAKER_00]: It can't just like magically, zap, go on, disappear. [SPEAKER_00]: Because you're reading keto, you guys have a different rule that the body works on.
[SPEAKER_00]: It doesn't work like that, as we've discerned through the intimate fasting. [SPEAKER_00]: So a diet or eating styles, a deterrent vegan, [SPEAKER_00]: Mediterranean, eating Indian, eating fucking keto, eating while fasting, it's all just only effective in the calorie deficit.
[SPEAKER_00]: This is why it works for some people and not for other people because most people are not tracking food and then what happens is they're guessing and when you guess you don't know what happens, you cross your fingers hope for the best. [SPEAKER_00]: So this is the reason a lot of people get stuck with their food because they try diets, thinking the diet is the answer. [SPEAKER_00]: The diet is not the answer.
[SPEAKER_00]: If you drastically under eat, what's going to happen is, let's say you under eat Monday to Friday over it on the weekend, [SPEAKER_00]: Well, you distort your weight loss, you push your metabolism down really low, your body's not burning many calories, it gets used to that, and then you go on the weekend, eat in a massive surplus, which technically might just be normal eating, but you'll trick your body into a huge deficit, and then now you gain weight.
[SPEAKER_00]: So now you're in this cycle of, well, you don't really eat too much, but sometimes you do eat too much, and you gain a shitload of weight on the days that you do, and you're not really losing weight on the ways that you don't. [SPEAKER_00]: this is the trap. [SPEAKER_00]: So how do you solve this? [SPEAKER_00]: You get a coach. [SPEAKER_00]: It's very simple. [SPEAKER_00]: You get taught how to do it right. [SPEAKER_00]: You lose the way the loser feel good, maintain it done.
[SPEAKER_00]: Art ladies, nutrition done for today and I'll see you in the next one.