Autopilot Habits Reduce Willpower Demands

Dr. Allan Bacon returns to break down one of the trickiest parts of health and fitness: fat loss plateaus.
Allan blends evidence, coaching experience, and no-nonsense communication to clarify why plateaus happen, why most people misunderstand them, and what to actually do to overcome them.

Allan and Andrew dive into:
• How much of a plateau is physical vs. psychological
• When a plateau becomes a socially acceptable narrative to quit
• How to approach fat loss plateaus strategically
• How often a plateau is really an adherence issue
• The physiological factors working against you during a plateau
• Why perceived restriction is such a major problem
• Why your calorie needs are a moving target, not a fixed number
• How much exercise actually contributes to calorie burn
• Why cardio is a poor driver of fat loss, but a great driver of weight management
• How many extra calories you really burn from adding muscle
• Strategies to keep NEAT high when you're tired from training
• And much more

IG: @drallanbacon

CHAPTERS

00:43 Understanding Plateaus - Physiological and Psychological Aspects
02:06 Non-Scale Victories and Maintenance Phases
05:20 The All or Nothing Mentality
05:58 RP Strength and the RP Hypertrophy App
07:24 New Year's Resolutions and Identity
09:27 The 'I Don't Deserve It' Belief
11:32 Dieting Seasons and Sustainable Eating
15:09 Addressing Fat Loss Plateaus
21:31 Calories In, Calories Out - The Debate
32:01 Understanding Calorie Needs and Variability
32:47 Setting Realistic Calorie Ranges for Fat Loss
33:55 Weekly Calorie Averages and Potential Pitfalls
37:23 Exercise and Calorie Burn - Myths and Realities
39:28 The Role of NEAT in Fat Loss
50:06 Building Sustainable Habits for Long-Term Success
55:27 Practical Tips for Increasing Daily Movement

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