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Welcome back to the Rebrand series! Over this 4-part series – each episode we will deep dive into the science and experience-based tips that are going to transform your workouts, nutrition, mindset, and lifestyle as a whole.
In this episode, we discuss the problem with “calorie deficit”, metabolic adaptation, appetite regulation, calorie tracking vs. intuitive eating.
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TIMESTAMPS:
[2:56] calorie deficit & the energy balance equation
[4:06] how calorie deficit affects your metabolism
[4:37] addressing “muscle burns more calories than fat”
[5:08] metabolic adaptation
[7:10] the problem with “calorie deficit” as standalone advice
[7:40] a better approach to calorie deficit and weight loss
[8:34] the hunger scale as a tool
[9:03] macronutrients & how they affect your hunger / ability to maintain a calorie deficit
[9:55] myth busting good vs bad carbs
[10:46] the importance of fiber
[11:46] meal frequency / how often you should be eating
[12:14] why intermittent fasting might help maintain a calorie deficit
[13:19] how to know when you should eat more frequently
[13:38] calorie tracking – should you do it? is it worth it? what are the alternatives?
[16:00] how to eat at a calorie deficit without tracking calories
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REBRAND SERIES:
Watch Episode 1 here: https://youtu.be/m7h989NFsfA?si=fxzMuc6GGRkMdZ2_
the mindset shifts you need to stop setting unrealistic expectations, let go of self-limiting beliefs, and stop sabotaging your own consistency
Watch Episode 2 here: https://youtu.be/qOMAWLQsqxc?si=9J1CQ79FtLNDddNQ
the truth about getting toned, how to build a functional foundation of fitness, and the AI template you’re going to use to create a smarter workout routine.
RESOURCES MENTIONED:
The TRUTH About Running For Weight Loss…Hunger, Dieting, & My Running Transformation
The Pilates vs Weightlifting Debate…Weight Loss, Lean Not Bulky Muscle, Gym vs Wellness Culture
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REFERENCES:
https://pmc.ncbi.nlm.nih.gov/articles/PMC9036397/
https://pmc.ncbi.nlm.nih.gov/articles/PMC9036397/
https://www.ncbi.nlm.nih.gov/books/NBK279077/
https://pubmed.ncbi.nlm.nih.gov/25606816/
https://pmc.ncbi.nlm.nih.gov/articles/PMC8017325/
https://nutritionandmetabolism.biomedcentral.com/articles/10.1186/1743-7075-6-32
https://pmc.ncbi.nlm.nih.gov/articles/PMC10255792/
https://pubmed.ncbi.nlm.nih.gov/32060194/
https://link.springer.com/article/10.1007/s11245-020-09724-z
https://pmc.ncbi.nlm.nih.gov/articles/PMC7924980/
https://pmc.ncbi.nlm.nih.gov/articles/PMC11542600/
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