Weight Loss For Women: empowering health, strength and nourishment

A lot of women get caught up in new fads, supplements, and technology - forgetting about the basic fundamentals. So, I wanted to sit down with Alex, who is a Naturopathic doctor and runs an online holistic practice, to talk about what a lot of people miss along their health journey. Are you missing any of these fundamentals?In this episode, Alex and I chat about:➡️The basic fundamentals and why they matter➡️The purpose of supplements➡️How stress presents itself➡️What happens with chronic emotional stress➡️How the body deals with trauma➡️Learning lessons in life➡️Examples of foods Alex recommends for his clients➡️How it’s what you do 80% of the time➡️Drinking to cope with stress➡️Building internal awareness➡️Good indicators of health➡️Moments of pause or “doing nothing”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.You can review on Spotify HERE.RESOURCES + LINKSRebuild Your Metabolism Method: 28 Day ChallengeLearn more about our Winatlife Coaching optionsSaturée 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 CollagenReview on SpotifyFOLLOWKitty Blomfield @kittyblomfieldDr Alex Orton @dr.alexortonBusiness IG: @havenholistichealthWebsite: www.havenholistichealth.comEmail: alex@havenholistichealth.comSchedule a free consult with me: https://bit.ly/dralex-freeScheduling a free consult is the first step to becoming a patient if interested.SHOW NOTES01:07 - Alex Orton's background02:23 - Focusing on the fundamentals04:24 - Supplements are meant to be supplemental07:00 - Different types of stress and the impact on our body10:04 - Mental and emotional imbalance12:36 - Building stress resiliency15:06 - Emotional stress and detoxification17:01 - How suppression is damaging to your overall health19:18 - Dealing with past trauma and releasing your emotions21:06 - Learning from negative experiences24:07 - 4 pillars to improving your health28:18 - Examples of foods Alex recommends for his clients32:04 - Foods that are hard to digest35:30 - Alcohol and how it affects the body39:44 - Building self awareness41:45 - Good indicators of health46:18 - Birth control and tracking your menstrual cycle49:16 - Food tracking and going back to the basics51:56 - Alternative vs conventional medicine53:36 - Learning to pause and reflectAdvertising Inquiries: https://redcircle.com/brands

My good friend and one of our amazing coaches, Melissa Collins, is back on the podcast. She’s been on three times now. The last one was about sex, and it’s a really good one to go back and give it a listen (especially if you’re dealing with a low libido).I wanted to get Mel on to share her journey and struggles she’s had with injuries in the hopes it will help other women too. In this episode, Mel and I chat about:➡️Mel’s mysterious back injury➡️Emotional pain and trauma➡️Working through jealousy and envy➡️Focusing on your strengths➡️Listening to your body➡️Advice Mel has for others with injuriesHappy 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.You can review on Spotify HERE.RESOURCES + LINKSRebuild Your Metabolism Method: 28 Day ChallengeLearn more about our Winatlife Coaching optionsSaturée 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 CollagenReview on SpotifyFOLLOWKitty Blomfield @kittyblomfieldMelissa Collins @coachcollins47SHOW NOTES02:24 - Mel’s back injury04:13 - Dealing with emotional pain and childhood trauma07:25 - How she worked through jealousy and envy09:29 - Using that feeling of jealousy as her drive to be better12:50 - Testimonial from one of the women who just joined our program13:36 - Consistency14:28 - Proper nutrition and listening to your body16:12 - Moving your body19:18 - Advice she has for others with injuries21:45 - Feeling empowered and focusing on what you can doAdvertising Inquiries: https://redcircle.com/brands

If you like lifting and getting strong, Ben Yanes’ IG page will really resonate with you. Craig and I love the educational content Ben produces. Ben is a personal trainer and educator of exercise mechanics based in New York.Most women that we work with say they want a toned and athletic body. But where a lot of women go wrong (I did this too back in the day) is that they do a ton of HIIT, running, and boot camps. So, I wanted to get Ben on to talk about what building muscle and “getting toned” actually involves.In this episode, Ben and I chat about:➡️Ben’s training and athletic background ➡️Why HIIT and boot camps aren't the best way to build muscle ➡️Weight loss myths➡️What happens when you first start lifting➡️Forming better habits➡️Why walking is essential for fitness and weight loss➡️How muscle regulates insulin and glucose➡️Frequency and volume of training➡️Why doing more isn’t always better➡️Training to failure for building muscle and why it's important➡️Where to start if you’re new to lifting➡️Should you swap exercises every four weeks?➡️Once you reach your body goal how much work does it take to maintain it?➡️Nutrition for growing muscleHappy 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 + LINKSRebuild Your Metabolism Method: 28 Day ChallengeLearn more about our Winatlife Coaching optionsSaturée 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 CollagenReview on SpotifyFOLLOWKitty Blomfield @kittyblomfieldBen Yanes @ben_yanesSHOW NOTES02:58 - Ben’s training and athletic background08:19 - Why HIIT and boot camps aren't the best way to build muscle 11:57 - Why running is a terrible way to lose weight and maintain weight loss12:35 - Staying away from the weights room and not wanting to look bulky13:59 - Why the recovery process from training is highly energy intensive20:14 - Forming better habits20:38 - Why walking is essential for fitness, weight loss and health21:39 - Insulin sensitivity25:36 - More muscle = more food26:42 - How do you grow muscle36:02 - Why people stray away from harder sets39:55 - Shifting your perspective41:31 - Why training to failure is necessary for building muscle43:04 - Why using machines is incredibly valuable and joining a gym will make it a lot easier when you start training55:47 - What's the definition of failure01:01:58 - CNS fatigue01:05:47 - Why swapping exercises every 4 weeks might not that be beneficial01:09:20 - Being excited about developing the skill and progression01:12:26 - Once you reach your body goal how much work does it take to maintain it?01:16:39 - The importance of eating enough to grow muscle01:20:40 - Nailing the basics01:22:55 - Myths about food tracking01:25:37 - Eating more and still being able to achieve your body and health goals01:28:00 - The benefit of tracking your macros01:32:32 - Activity and walking01:37:59 - Exercise selection01:44:50 - Working with a coachAdvertising Inquiries: https://redcircle.com/brands

If you’ve been in the fitness industry or health world for a while, you’ll probably relate to Samantha’s story. Samantha is 37 years old. She is a stay-at-home mum with two kids (I really admire the mums!). She used to be a personal trainer and actually owned a fitness studio for 9-10 years. Because of this, she has truly tried it all, using herself as a guinea pig in many ways. Samantha even tried pro-metabolic eating on her own, but she gained heaps of weight. This is when almost a year ago, she decided to join our program. In this episode, Samantha and I chat about:➡️Samantha’s dieting history➡️Samantha’s reasons for getting a coach➡️Keratosis and how Samantha fixed it➡️The results Samantha had with coaching➡️Her weight loss success➡️What Samantha is eating now vs when she was dieting➡️Samantha’s training regime➡️How she’s fit this in with family life➡️Samantha’s advice for other womenLINKSHappy 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 + LINKSRebuild Your Metabolism Method: 28 Day ChallengeLearn more about our Winatlife Coaching optionsSaturée 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 CollagenReview on SpotifyFOLLOWKitty Blomfield @kittyblomfieldSHOW NOTES01:34 - Sam's background02:25 - Her diet history03:45 - What made her join the program04:35 - Her goals when she joined the program05:33 - How long she's been in the program05:54 - Her health improvements and body composition changes after08:17 - Losing 30lbs09:29 - How many calories she's on now and the types of food she is eating10:59 - What she enjoyed most about the program12:00 - What she found the most challenging about the program13:32 - How the food is fitting in with the family14:10 - Her advice to women who are still sitting on the fence15:03 - How the coaching and support helped her achieved her results16:14 - Her advice to other women who are in the same journeyAdvertising Inquiries: https://redcircle.com/brands

The beautiful Greta is back on the podcast. She’s been on a few times. If you haven’t seen the previous episodes with Greta, go back and give them a listen.Greta coaches women when it comes to the emotional, mental, and subconscious parts of the mind and changing behavior. Many women find when they want to be this new version of themselves that they don’t align with who they want to be, and they struggle. But there are ways you can overcome this and achieve your goals!In this episode, Greta and I chat about:➡️Willpower and shame➡️How we all create our own reality➡️How your childhood shapes you and your behavior➡️Struggling with alcohol➡️Making a decision regarding what you want➡️Why we self-sabotage➡️The conscious mind vs the subconscious mind➡️Strategies and tools to stop self-sabotage➡️The problem with perfectionism➡️Keeping commitments to yourself➡️Upper limiting beliefs➡️People pleasing and setting boundariesRESOURCES + LINKSRebuild Your Metabolism Method: 28 Day ChallengeLearn more about our Winatlife Coaching optionsSaturée 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 CollagenReview on SpotifyFOLLOWKitty Blomfield @kittyblomfieldGreta Zukoff @gretazukoffIf you’re feeling stuck, unable to achieve your big goals and repeating Sabotaging patterns are blocking you from the life you’re really wanting to live, Join the Free Radical Reinvention Masterclass where Greta will show you why you have these patterns to begin with and an effective emotional and mind repatterning approach to stopping them for good.https://www.facebook.com/groups/radicalreinvention/SHOW NOTES02:17 - Greta's background02:56 - Changing your identity03:25 - Lack of willpower05:20 - Breaking the habit of being yourself06:27 - Polar opposite behavior08:20 - The moment of decision09:52 - Patterns of behavior10:52 - Why we self-sabotage and childhood traumas11:58 - Be curious12:23 - Bypassing the conscious mind14:18 - Why weight is not the problem but a symptom16:36 - Increasing your vibration of frequency17:53 - Brain-body connection18:00 - Perfectionism vs progress18:44 - Strategies and tools to stop self-sabotage25:22 - Prepaving tapping30:12 - People pleasing31:28 - Setting boundaries34:17 - Getting to the root cause35:15 - Why tapping is worthwhile to invest in36:27 - Why being vulnerable in importantAdvertising Inquiries: https://redcircle.com/brands

Our awesome ops manager, Vic, is on the podcast this round. If you’ve followed me for a while, you’ll probably have heard me talk about Vic in my stories. She’s been working with us for years now.I wanted to get Vic on because she’s a mum with two kids, and I think many women in the audience can relate to Vic’s journey. I just admire mums so much, so I got Vic on to talk about how she’s managed to find a training plan that suits her life, even with school drop-offs and having a full-time job. In this episode, Vic and I chat about:➡️How Vic fits in her training sessions➡️Why Vic stopped training for a period of time➡️Compromising on what’s important in each season of life➡️Finding time for yourself➡️How having a coach helped Vic get on track➡️What Vic is doing for training now➡️The mental barriers Vic had to overcome with her current training plan➡️Not suffering in silence➡️Finding solutions and training being a conscious choice➡️Understanding what your end goal is➡️Finding something sustainable➡️How progress isn’t linear➡️Determining what’s important and realistic right nowHappy 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 + LINKSRebuild Your Metabolism Method: 28 Day ChallengeLearn more about our Winatlife Coaching optionsSaturée 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 CollagenReview on SpotifyFOLLOWKitty Blomfield @kittyblomfieldVic Hoskin @vichoskinSHOW NOTES01:48 - Vic's background05:31 - Her big transition from working in a large corporate company to working from home and taking care of 2 kids07:49 - How she struggled to train 3 times a week13:01 - Setting up a basic home gym14:09 - Going through the different seasons in your life15:48 - Deciding to stop training17:20 - Coming up with a solution18:45 - Focusing on the things that you CAN do20:27 - How Craig set up a new training plan for her22:18 - What her current training program looks like23:04 - Overcoming mental barriers27:16 - The key learnings for her28:09 - Making conscious choices29:04 - Communicating openly with your coach31:15 - Showing up for yourself and being consistent31:43 - Training for lifestyle and sustainability35:39 - Being realistic and honest with yourself38:28 - How one of our clients has lost 46 kgs39:49 - Doing the little things consistently41:55 - Prioritising sleepAdvertising Inquiries: https://redcircle.com/brands

Kate has probably been on the podcast most out of any other of our guests. She is the author of How To Heal Your Metabolism; It’s a great book. If you haven’t read it, I definitely recommend it.We notice a lot of women that come into this space come from restrictive diet backgrounds and then start including carbs and dairy into their diet without actually tracking their calorie intake....and what happens? Unwanted weight gain.So we thought we would talk more about understanding energy balance when it comes to weight gain and weight loss.In this episode, Kate and I chat about:➡️The importance of knowing your starting point➡️Getting honest with yourself and tracking your food➡️How you get stuck in the restrict-binge cycle➡️How to calculate your TDE➡️Why muscle mass matters for energy balance & weight loss➡️Losing water and glycogen when you cut carbs and how this leads to quick 'weight loss'➡️Accounting for your system and individual differences➡️Why you need to understand your specific body energy balance➡️Calories in vs calories out➡️Building muscle and how long it actually takes➡️The importance of muscle mass➡️What it takes to maintain➡️How to make tracking easier and how to simplify itHappy 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 + LINKSRebuild Your Metabolism Method: 28 Day ChallengeLearn more about our Winatlife Coaching optionsSaturée 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 CollagenReview on SpotifyFOLLOWKitty Blomfield @kittyblomfieldKate Deering @katedeeringfitnessSHOW NOTES02:20 - Kate's background04:34 - Prometabolic is not a diet04:46 - How to start on a pro-metabolic approach05:56 - Why tracking ACCURATELY is essential06:56 - How restricting carbs can lead to binge eating07:19 - What is energy balance09:22 - Why looking at body composition is important and how strength training will help improve it12:25 - Constipation and why its a metabolic issue14:46 - Are you afraid to strength train because you think you will get bulky?17:18 - Playing the long game17:41 - Why you must be in a calorie deficit to lose weight17:58 - Muscle glycogen and water19:21 - Eating too much too quickly20:55 - Going out on the weekends and over-consuming fat22:24 - Establishing where you at currently and why this is important29:08 - Increase the resting metabolic weight26:56- What it really takes to gain muscle33:28 - How it's easy to maintain muscle mass once you've built it34:41 - How stress affects muscle growth38:02 - Keeping it simple and how it will make it much easier to be consistent with your nutrition39:35 - Why tracking isn't restrictive43:09 - Looking at things differentlyAdvertising Inquiries: https://redcircle.com/brands

We get so many questions about strength training so I thought I'd do a podcast dedicated to how to structure your training and answer all your questions.In this episode, Craig and I chat about:➡️How many days per week should you be training➡️What to do if you’re new to strength training➡️The problem with training using only dumbbells, bands, body weight etc➡️Muscle mass and your resting metabolic rate➡️Focusing on what you can do➡️Recognizing the time you have and what you can commit to training➡️Different types of movement patterns and the ones you should be including in your training program➡️Frequency of each movement pattern➡️Sets and reps (and how many you should do)➡️Mechanical tension and what it is➡️Should you train to failure?➡️Your technique and form (and why it matters)➡️How life and stress can impact training➡️What happens when I reach my desired body, do I have to continue to make strength gains to maintain it?➡️The benefits of following a structured program➡️What happens when you change exercises too frequently➡️What to do if you have an injuryHappy 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 + LINKSRebuild Your Metabolism Method: 28 Day ChallengeLearn more about our Winatlife Coaching optionsSaturée 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 CollagenReview on SpotifyFOLLOWKitty Blomfield @kittyblomfieldCraig McDonald @iamcraigmcdonaldSHOW NOTES00:39 - Pendulum squat vs leg press/hack squat03:37 - Stimulus to fatigue ratio06:15 - Compound movements09:13 - What to do if you're new to strength training10:17 - Progressive overload for beginners16:60 - How many days per week should you be training18:36 - Recovery19:20 - Shifting your focus: train to build muscle not to burn calories24:25 - Deciding how many days you can train and how long you can commit to it26:06 - Exercise selection, movement patterns, and training frequency27:02 - The problem with training using only dumbbells33:46 - Sets and reps and how many you should do39:13 - Mechanical tension and metabolic stress43:39 - Should you train to failure?47:22 - Feeling extreme exhaustion after training and how to combat it51:05 - Best home workouts online55:35 - How to start doing pull ups59:;04 - Should you progress every single session?01:03:45 - Training consistently01:04:22 - What's the best way to decide what weight to begin with01:07:35 - What we suggest after doing the 7-Day Challenge01:10:52 - Pre-workout meal and why it's important01:12:52 - Full body workout01:16:47 - What happens when you change exercises too frequently01:19:30 - What to do if you have a knee issue/injury01:20:29 - Tracking your body weight and body recompositionAdvertising Inquiries: https://redcircle.com/brands

Stan Efferding, the world’s strongest bodybuilder and the creator of The Vertical Diet, is back on the podcast! He is so knowledgeable, and this isn’t one you’ll want to miss.We find so many women, when they start taking packaged foods out of their diet and eating more whole foods, usually end up undereating salt. Sometimes, we actually get them to track their salt intake, and then it often ends up being too low. This is because the only salt they get is what they add to their food (meaning they usually need to add more!).So, in this episode, Stan and I chat about the importance of salt. We cover:➡️Getting enough electrolytes➡️The problem with salt/sodium restriction➡️Symptoms of a low salt intake➡️The benefits of salt➡️How to add salt to your diet➡️How much salt you need➡️How training impacts your sodium levels and intake➡️The water-salt relationshipHappy 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 + LINKSRebuild Your Metabolism Method: 28 Day ChallengeLearn more about our Winatlife Coaching optionsSaturée 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 CollagenReview on SpotifyFOLLOWKitty Blomfield @kittyblomfieldStan Efferding @stanefferdingSHOW NOTES01:34 - Stans background02:13 - The new things he's been working on07:07 - The truth about salt07:17 - How low electrolytes affect training performance09:28 - The problem with salt/sodium restriction10:31 - Symptoms of a low salt intake11:36 - Taking salt/sodium before training12:11 - Hypertensive and over-consuming sodium13:01 - Why sufficient potassium and calcium intake is important15:23 - Tracking salt intake16:13 - Salt and sleep improvement16:42 - How training impacts your sodium levels and intake23:30 - The dash diet trial25:30 - Training and how much salt you need30:16 - Salt sensitivity test31:38 - Adding salt to your diet33:11 - Stan's go-to for mitigating blood pressure elevation35:10 - Salt concentration (The water-salt relationship)Advertising Inquiries: https://redcircle.com/brands

I always thought I had to go to extremes to lose weight, then I’d have these epic binges. When I met Emma and Craig and learned about calories and macros, energy balance, strength training and that carbs, sugar and dairy were not evil foods that would make me fat or give me cancer 🤣😈 I realised I didn’t need to be doing all these crazy diets to get the body and health I wanted.There are also heaps of misconceptions about macros and calories. When many women see these words they immediately start thinking restriction or they become overwhelmed. The truth is you don’t need to eat 1200 calories to get the body you want, and once you learn about energy balance, calories, macros and how to meal plan reaching your body and health goals becomes so much easier and more enjoyable.In this episode, Craig and I chat about:➡️What are calories?➡️Total caloric intake and how it impacts your weight➡️What are macros?➡️How your protein intake may vary depending on your goals➡️Doing caloric deficits (and how to do this properly)➡️How much fat, protein, and carbs you should consume➡️Eating at maintenance calories and macros➡️What it means to be in surplus➡️Calculating your maintenance calories➡️How long deficits should last➡️What to monitor during deficits➡️Refeeds and what they do➡️How to gain muscle or “get toned”➡️Laying your foundations firstHappy 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 + LINKSRebuild Your Metabolism Method: 28 Day ChallengeLearn more about our Winatlife Coaching optionsSaturée 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 CollagenReview on SpotifyFOLLOWKitty Blomfield @kittyblomfieldCraig Mcdonald @iamcraigmcdonaldSHOW NOTES01:15 - My crazy diet history01:49 - What I realize after meeting Craig and learnt strength training and tracking food accurately02:36 - How much calories I'm eating on maintenance phase03:27 - How planning ahead can be freeing04:35 - What are calories?04:53 - Total caloric intake and how it impacts your weight06:22 - What are macros?06:31 - How your protein intake may vary depending on your goals08:39 - Doing caloric deficits and how to do it properly09:13 - How much fat and carbs you should consume11:17 - What deficit, maintenance, and surplus phase are11:56 - How do you first determine and calculate your maintenance calories14:58 - Testing your maintenance calories for a couple of weeks15:33 - How long deficits should last17:50 - The benefits of Saturée Clean Casein and helped you hit your protein target21:37 - Refeeds and what they do24:22- Eating more food consistently and being able to perform hard in the gym25:18 - Doing body measurements25:30 - Why eating at maintenance could be good for women who have very severe issues27:33 - Creating new habits for a better version of yourself28:10 - How to gain muscle or “get toned”32:39 - Put the work and build the foundations first34:08 - Accepting slow progress36:43 - Fail forward37:06 - What it means to be in surplus39:03 - What's in our 7-Day Eat More, Train Less, Get Results ChallengeAdvertising Inquiries: https://redcircle.com/brands