How to Create a Calorie Deficit

We have two amazing, super knowledgeable, and strong guests on the podcast this time. Libby and Ash have been on the podcast numerous times (all of which are great ones to check out - Libby and I just did one on recovery and Ash and I talked about veganism not long ago).

This episode is not on one specific topic but about stuff that comes up for women that start diving into the pro metabolic world. Many of these women come from restrictive backgrounds and it’s easy to overeat or over consume. A lot of these women also end up gaining quite a bit of weight.

In this episode, Craig, Ash, Libby, and I chat about:

➡️Pro-Metabolic weight gain when and when it isn't necessary

➡️How extremes are never good

➡️Life’s stressors (and why it’s more than food and training)

➡️How to approach pro metabolic eating

➡️What happens with caloric restriction

➡️Why food tracking is a skill

➡️How to lose weight (and sustain it)

➡️Calories in vs calories out

➡️The value of coaching

➡️What to prioritise when losing weight

➡️How strength training works

➡️The health benefits of having more muscle

➡️Finding the middle ground

➡️How you can’t “spot reduce”

➡️What does it mean to be feminine?

➡️Drinking alcohol and should you do it when trying to lose weight or improve your health?

➡️Low-fat dairy products and why they're totally fine! What to look for when choosing low fat dairy.

Happy listening I hope you find this podcast helpful and don't forget to take a screenshot of the episode and share it on Instagram stories and tag me at @kittyblomfield. Each month I choose someone who has shared and they get a tub of Saturée Premium Collagen valued at $79.

If you loved this episode please help us get the word out to more women and leave a written review and a 5-star rating. Leave a review and rating on iTunes HERE.

RESOURCES + LINKS

Rebuild Your Metabolism Method: 28 Day Challenge

Learn more about our Winatlife Coaching options

Saturée products use discount code KITTY20 for 20% off your first order.

Drop Us A Review On The Podcast + Post a screenshot on Instagram stories and Tag @kittyblomfield for your chance to win a tub of Saturée Premium Collagen

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FOLLOW

Kitty Blomfield @kittyblomfield

Craig McDonald @iamcraigmcdonald

Libby Wescombe @libbywescombe

Ash Armstrong @strong.sistas

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7377236/

SHOW NOTES

03:15 - Ash and Sarah's transition from restrictive diets to a pro-metabolic approach, estrogen overload, how it affected them differently

06:05 - Pro-Metabolic weight gain when it's necessary and when it's not necessary

08:03 - Weight gain vs fat gain

09:00 - How extremes are never good

09:52 - Powerlifting vs bodybuilding

14:28 - Why extreme approaches decrease your stress resilience

17:29 - Jumping from one extreme to the next

17:54 - Life’s stressors how they affect healing (it's more than just food and training)

26:00 - How to approach pro-metabolic eating when you start

28:26 - The importance and benefits of tracking your food intake

32:51 - Why it's not about being obsessive, it's about using it as a tool to learn

38:28 - Why food tracking does not lead to eating disorders

43:04 - How do you lose weight? ---- Calories in, calories out?

46:40 - What is a calorie deficit

47:43 - The four main levers you can pull to create a calorie deficit

49:17 - The metabolic ward studies

54:11 - Why not all research studies are good

56:45 - Why it's not a one size fits all

59:25 - Building muscle and activity levels

01:00:56 - Being realistic about what you can achieve and how long it takes

01:03:57 - Working on what we can measure

01:05:59 - Why prioritising strength training is important when it comes to building muscle

01:07:11 - The health benefits of having more muscle

01:17:55 - The difference between being lean and being muscular

01:31:00 - Fat and toxins

01:34:05 - What does it mean to be feminine?

01:49:27 - Body shaming

01:56:19 - Finding the balance

02:00:01 - Doing what makes you happy

02:05:12 - Low-fat dairy products and why they're totally fine! What to look for when choosing low fat dairy.