#182- WOMEN ARE NOT SMALL MEN; Get off the merry-go-round & don't diet 'til you do this/ with Brandon DaCruz

1. Why women aren’t just small men?

2. Differences in female physiology which we need to consider when coaching them

3. What females need to do prior to starting a fat loss diet

4. Primer phase- this is a different concept that I’ve actually never covered in depth on a podcast but I do a diet before the diet with many of my clients and almost all of my female dieters who have a history of chronic dieting

5. What is a primer phase

6. Why I use primer phases with my female clients and why I don’t just jump into fat loss phases with them

7. The purpose behind a primer phase aka what females need to do prior to trying to lose fat

8. Physiological considerations before starting a fat loss phase

9. Psychological considerations before starting a fat loss phase- this will touch on some of the stress side of things although if you just listened to my two part stress series you know that’s a 3 hour deep dive in and of itself lol

HIGH ENERGY FLUX STATE – WHY SO IMPORTANT

womens get an issue with dieting that men don’t

- Gain fat easier

- Harder to lose fat

Estrogen & progesterone dominant vs testosterone dominant

-Chronic dieting means cortisol lowering progesterone means estrogen dominant but doesn’t mean its high but then over time that can also start to have a negative loop and then estrogen falls

We fight back harder and faster

Chronic dieting state impacts your body BIG TIME

Hormonal dysfunction

Healthy body is responsive!!!

Relationship with food is so important. The diet before the diet – psychology & physiology

Binge restrict cycle - Yoyo - Gain back the weight after the diet

Body fat over shooting

Females – long history of chronic dieting, never got as lean as they wanted, or they did but couldn’t sustain it –

– is what you are doing working??

You cant sustain anything if your mindset around the scales, relationship with food and your progress

WHYYY its so important to take this long approach, the faster way to lose weight is the right way which looks longer on paper because it has less relapse

Stop using coaches just for weightloss

Nutrient deficiencies! – you can be in a surpus but nutrient deficit

- Nourishes gut health & digestion + metabolism in its own - thyroid

This will never happen if you keep hopping from diet to diet and quick fix to quick fix

Find Brandon here: @brandondacruz_

And ruby here: @transformxruby