Weight Loss For Women: empowering health, strength and nourishment

Theresa is an EFT (Emotional Freedom Technique) practitioner. We love Theresa. She actually helped Craig and me through our TTC journey, and we are eternally grateful. If you’re not sure what EFT is, go back and listen to previous podcasts we’ve done with Theresa.Often, I see women having trouble following through on the commitments they make to themselves, or they blame everything and everyone around them for reasons why they can’t. So, I wanted to get Theresa back on here to talk about strategies to help you follow through and actually achieve your body and health goals.In this episode, Theresa and I chat about:➡️Why it might seem easier to play the victim (but isn’t)➡️Choosing your hard➡️Addressing the emotional side before the physical➡️Looking at how you want to feel during your week➡️Taking ownership➡️Questions you can ask yourself➡️Trusting your own path (and being confident with it)➡️How you can have it all but not everything at once➡️The power of your internal dialogue➡️Feeling safe and why it’s needed to make radical changes➡️How any progress is still progress➡️Accepting the rate of transformation➡️Why (and how) this process doesn’t have to be miserable➡️Unlearning what you thought you knew➡️How to take the pressure off and make it less overwhelming➡️Investing in a coachHappy 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 @kittyblomfieldTheresa Piela @livingrootswellness SHOW NOTES01:45 - Theresa's background02:30 - Women's self-sabotaging/victim mentality04:24 - Making excuses and not taking responsibility05:27 - Addressing the emotional side07:13 - Deciding on what is it that you want10:42 - Learn and practice moderation11:46 - Think about the long term picture and your priorities12:56 - Looking at how you want to feel during your week13:38 - Taking ownership14:32 - Knowing what kind of life you truly want and what is it truly you want to feel16:45 - One of our clients, Anna Hansell, amazing transformation19:28 - A disconnect between what you think you want and what you're willing to give up20:13 - The benefits of eating liver and oysters regularly22:36 - Knowing where your limit is and create your life there24:42 - Starting to feel better and doing the bare minimum26:46 - Feeling safe and why it’s needed to make radical changes28:02 - Progress is progress no matter how slow it is29:15 - Consistency and results30:04 - Celebrating small wins32:16 - Enjoying the process and it doesn't have to be miserable33:08 - How one of our clients lost 39 lbs and improved her overall health when she joined our program34:23 - Allowing to find the hemostasis that isn't stress driven35:00 - Eating so much food and still losing weight36:16 - Unlearning what you thought you knew36:30 - Being educated on what really matters37:29 - Being excited about meal planning and eating the food you love39:09 - Scaling back the pressure and make it less overwhelming41:47 - Investing in a coach42:56 - What's in our 7-Day Eat More, Train Less, Get Results ChallengeAdvertising Inquiries: https://redcircle.com/brands

Our lovely kiwi client, Joan, is on this podcast episode. She lives in New Zealand (I love her accent!). She has two kids, is 38 and works in a high level, high stress role. job.Joan really thought she would never see changes. She actually joined our program twice, but this second round is when she really committed and saw amazing results. Joan used to feel as though no matter what she did, she would always feel and look the same. But she’s proved herself wrong!This time, she’s been in the program for six months. She’s lost about 7 kilograms (and sustained it!). It’s been truly incredible to watch Joan progress and improve her life. In this episode, we chat about:➡️Why Joan rejoined our program for a second time➡️What kept Joan from getting results the first time➡️The incredible results Joan has achieved so far➡️How eating and training this way has offered Joan a foundation for life➡️Dealing with stress better➡️Eating more carbs➡️How Joan’s meal plan fits in with her family and kids➡️Accountability➡️Advice for other women on a similar journeyHappy 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 NOTES01:30 - Brief background of Joan02:23 - Why Joan rejoined the program05:06 - What she was hoping to achieve when she joined the program06:34 - How long she's been in the program06:46 - The results she has achieved so far09:11 - How she's made her nutrition simple so it's easy to be consistent09:33 - Sleeping better10:30 - How the food fits in with her family12:34 - What she enjoyed most about the program13:42 - What she found the most challenging about the program15:17 - Her advice to women who are still sitting on the fence about joining the program16:07 - How the coaching and support helped her get the results she wanted17:08 - Her advice to women who are in the same journeyAdvertising Inquiries: https://redcircle.com/brands

We have Tommo back on the podcast. He’s been on heaps of times. We’ve done a bunch of episodes on hormones, blood testing, foods and digestibility, menopause, and more! If you haven’t heard those ones, go back and give them a listen. This time Tommo and I are chatting about keto and why it’s not a great strategy for long-term health.90% of women we help in our programs have tried keto and found it didn’t work for them. Many of these women end up with health issues when they try to sustain the keto diet long-term, or they end up binging and gaining weight. And there are tonnes of good reasons for this!In this episode, Tommo and I discuss:➡️Why carbs are essential for the body➡️What happens when you undereat carbs➡️The impact of carbs on thyroid function➡️Why the basics matter➡️Insulin resistance and diabetes➡️The flaw of the insulin-glucose model➡️Why sugar isn’t poison (and what is!)➡️How sugar acts in the body➡️Why sugar cravings happen➡️The sleep-carb connection➡️Why carbs are important at breakfast➡️How to reintroduce carbs back into your diet➡️How carbs affect your hormones➡️How quick-fix and fad diets impact your metabolic rate➡️Why you have the power to improve your healthHappy 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 @kittyblomfieldKeith Littlewood @tommolittlewoodSHOW NOTES02:09 - Brief background of Keith03:50 - Why keto isn't a great strategy for weight loss and long term health04:00 - Keto and carnivore how they work05:55 - Learning and being involved in the process and why this is important06:38 - Why carbs are essential for the body07:58 - Utilising fat vs carbs08:31 - What happens when you undereat carbs10:12 - Thyroid function and tolerance to restrictive diets12:36 - Blaming carbohydrates13:13 - What I thought was a healthy diet14:05 - What really helped me when I found pro-metabolic eating14:48 - Digestive issues and green vegetables16:42 - Why you may gain weight if you don't track your food and gradually increase your carb intake18:48 - Doing the basics first before taking supplements and why this is important20:15 - Finding what works for you20:40 - Insulin resistance and diabetes24:20 - Why the insulin-glucose model is flawed24:50 - Why sugar isn't a poison27:50 - Taking ownership30:47 - Consistency31:27 - The connection between sleep and carbs34:38 - Why we always recommend women spend some time each week planning and food prepping35:48 - The importance of carbs at breakfast39:50 - How to reintroduce carbs back into your diet43:31 - Estrogen and maintaining high level of carbohydrates44:25 - My post-surgery healing47:14 - How quick-fix and fad diets impact your metabolic rate50:06 - Why you have the power to improve your healthAdvertising Inquiries: https://redcircle.com/brands

Hollee is one of our gorgeous clients. She lives in Texas, is married, and has three young boys. At 35 years old, Holly realized after her last pregnancy that it was time to finally tackle her diet and exercise issues. Living in a pretty hectic household, Holly has achieved incredible results in just 6 months. She’s lost 14 inches all over, lost body fat, and gained muscle.In this episode, Holly and I chat about:➡️Holly’s history of unhealthy food habits➡️Binge eating➡️The fear of gaining weight➡️How Holly lost 14 inches, gained 9lbs muscle, and has sustained it➡️Running off of stress hormones➡️Holly’s mental improvements➡️How it’s impacted Holly’s family life➡️Her meal plans and food budget➡️Advice Holly has for other womenHappy 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 NOTES01:50 - Hollee's background02:14 - Hollee’s history of unhealthy food habits04:50 - The fear of gaining weight and how she mentally struggled when she gained weight05:20 - Binge eating05:56 - What led her to join our program07:;42 - How long she's been in the program08:08 - How she lost 14 inches, gained 9lbs of muscle, and has sustained it09:28 - Her resting heart rate and body temperature improvements10:14 - Running off of stress hormones11:48 - Her mental health improvements, gut healing, and other health improvements since joining the program12:27 - Her past cycle issues13:32 - How many calories she's on and what sorts of food she's eating16:06 - How the meals fit in with the family18:19 - Her meal plans and food budget19:27 - What she enjoyed most about the program22:88 - What she found the most challenging about the program24:11 - Her advice to women who are sitting on the fence about joining the program25:32 - How the coaching and support helped her achieved results27:05 - Her advice for other women who are on the same journeyAdvertising Inquiries: https://redcircle.com/brands

Margaret Barry was requested by our audience to be on the podcast to talk about heavy metals! Margaret has such good energy, and it was so much fun chatting with her.There are so many myths in the health and fitness industry, and heavy metals are one of those topics that tend to get talked about a lot but with very little truth to it. In this episode, Margaret and I chat about:➡️What are heavy metals?➡️How heavy metals get into the body➡️Genetics and heavy metals➡️Mercury in seafood➡️Other heavy metals and where they are found➡️Common heavy metals in children➡️Heavy metal poisoning vs poor metabolic function➡️Symptoms of heavy metal poisoning➡️What helps with heavy metal symptoms➡️Water and heavy metals➡️What you shouldn’t do to eliminate heavy metals➡️Water filters and what type you should get➡️Minerals that are important for detoxifying heavy metalsHappy 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 @kittyblomfieldMargaret Barry @_musclesandmotherhoodRed Lights:Infraredi use discount code WINATLIFE for 10% offRed Light ManWebsite: https://mb-fitness.com/ Courses: https://margaret-barry-s-school.teachable.com/ Link to water filtration pitcher: https://www.clearlyfiltered.com/products/clean-water-pitcherLink to bath ball for bathtub: https://crystalquest.com/products/bath-ball-filter Link to shower filter: https://cwrenviro.com/high-output-shower-filter/ SHOW NOTES01:27 - Margaret's background02:38 - What are heavy metals?03:48 - Mercury exposure and genetics05:04 - Mercury fillings05:32 - Mercury in certain seafood07:16 - Other heavy metals and where they are found08:48 - Common heavy metals found in children10:00 - Heavy metal poisoning vs poor metabolic function13:42 - How stress affects your body17:10 - Symptoms of heavy metal poisoning18:40 - Heavy metal poisoning tests19:19 - Working on the basics and why this is important20:53 - Water contaminated with uranium and its risks26:36 - What helps with heavy metal symptoms29:04 - Supplements30:12 - How long did it take for Margaret to notice improvements in her symptoms30:42 - Water and heavy metals32:26 - Aluminum in deodorants33:04 - Chlorine in pools33:45 - What you shouldn’t do to eliminate heavy metals35:40 - Antibiotics37:02 - Installing water filtration systems and what type you should get39:48 - Alternatives to aluminum-based personal care products43;19 - Looking at seafoods in slightly different way45:25 - Other minerals that are beneficial49:16 - What it really means when you get a HTMA result that is high in mercuryAdvertising Inquiries: https://redcircle.com/brands

In our programs, we notice some women will push back on measuring data points, such as weight, digestion, mood, food, sleep, energy, temperature, and pulse. At the end of the day, these data points help guide changes that you need to make in your life to get you to where you want to be. So, Craig and I wanted to hop on and do an episode about why this is so important.In this episode, Craig and I talk about:➡️Asking yourself: What do you want the most? How do I want to feel?➡️How the way you are is a reflection of what you do➡️Common roadblocks women hit in our programs➡️Meal/food strategies you can use for success➡️What the data shows you➡️What to do when you eat out➡️Why action first might just motivate you to change➡️How it will initially feel hardRESOURCES + 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 NOTES00:47 - The importance of knowing what you really want04:58 - Why it's not always about doing more but sometimes it's about doing less05:27 - The things we measure in our program06:06 - Common roadblocks women hit in our programs08:30 - How the way you are is a reflection of what you do09:19 - Asking yourself how you really want to feel13:10 - Meal strategies you can use for success15:24 - What the data shows vs what you're doing20:30 - Why taking action first might motivate you to change22:15 - How it will initially feel hardAdvertising Inquiries: https://redcircle.com/brands

April is the coach that has been with us the longest. She is amazing and has been through a lot of sh*t in her life. But she’s overcome it and had an incredible transformation. Now, she helps other women do the same in our program.April actually started as a client in 2017, joining right after we launched. At the time, she was working as a PT in the gym and had recently left an abusive relationship. But she really applied herself and got results. At the time, I remember her even saying that she couldn’t afford the program but also couldn’t afford not to do it. It’s just been such a pleasure watching her grow and actually put herself first (She is a single mum of two kids!).In this episode, April and I chat about:➡️Her story of falling pregnant at 19➡️How she left an abusive relationship➡️April’s rock bottom and what she did about it➡️Her dieting past➡️How April healed her cystic acne➡️April’s personal PBs in the gym (she's super strong)➡️Why April became a coach➡️Advice April has for other women on this journeyHappy 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 @kittyblomfieldApril Orford @april_laydeeSHOW NOTES01:45 - Brief background of coach April03:28 - Falling pregnant at 1905:16 - Her abusive relationship10:00 - Going through the legal battle against her husband for her custody of her children11:55 - Reaching rock bottom and how she coped12:40 - Her diet history14:05 - Her health history and how April healed her cystic acne16:44 - Her personal PBs in the gym 18:00 - Why she loves coaching women21:01 - Types of women she works with, common health issues they have, and their results24:05 - Her advice for other women on this journeyAdvertising Inquiries: https://redcircle.com/brands

With the new year in full swing, Craig and I decided to sit down and answer some common questions we get about setting up a decent home gym without spending tens of thousands of dollars. The truth is just one set of dumbbells, bands and a bench isn’t enough for the progressive overload required to build muscle.So, in this episode, Craig and I chat about:➡️Creating a home gym without breaking the bank (just 3-5K AUD)➡️Progressive overload and why you need it to build muscle➡️The basic equipment you need➡️Advanced vs beginner➡️Equipment we recommendHappy 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 @iamcraigmcdonaldEleanor Hadley @eleanorhadleyGym equipment examples (look for second hand equipment you can pick up great deals, the below are just examples of what to look for)Multi Functional Trainer/Smith Machine Adjustable benchBarbell DumbbellsBumper platesSHOW NOTES01:38 - Why we deloaded over the holidays04:05 - Discussing our new year's resolutions10:39 - Progressive overload and why you need it to build muscle12:54 - Creating a home gym without breaking the bank14:24 - Purchasing 2nd hand gym equipment (FB Marketplace)14:50 - The basic equipment you need20:56 - Rough cost estimate23:55 - Advanced vs beginnerAdvertising Inquiries: https://redcircle.com/brands

Eating breakfast is a very debated topic online. I used to train fasted, and I didn’t know the impact not eating breakfast had on my hormones and metabolism. Now, I look so forward to my breakfast. There are also more than a few reasons you should eat breakfast within 30 minutes of waking. In this episode, Kate and I discuss:➡️What happens to your blood sugar as you sleep➡️Why it’s important to eat breakfast➡️What activates the stress response➡️The significance of breakfast for building muscle➡️What to do if you wake up with no appetite➡️What your morning temperatures mean➡️Easy breakfast ideas➡️What if you train in the morning first thing?➡️Eating 30 grams of protein with breakfastHappy 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 NOTES03:03 - Why eating breakfast is important04:06 - One of the main goals of having breakfast05:18 - What activates the stress response06:45 - What happens to your blood sugar as you sleep09:23 - The importance of having enough carbohydrates during breakfast10:45 - Eating and training like a strength athlete11:15 - What to do if you wake up with no appetite17:10 - Eating before training20:20 - Macro targets and eating 20-30 grams of protein for breakfast24:22 - Planning ahead and why this is important25:14 - The benefits of eating the same food throughout the week30:03 - Drinking coffee with or after breakfast and why this is importantAdvertising Inquiries: https://redcircle.com/brands

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 + 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 @iamcraigmcdonaldLibby Wescombe @libbywescombeAsh Armstrong @strong.sistashttps://www.ncbi.nlm.nih.gov/pmc/articles/PMC7377236/SHOW NOTES03:15 - Ash and Sarah's transition from restrictive diets to a pro-metabolic approach, estrogen overload, how it affected them differently06:05 - Pro-Metabolic weight gain when it's necessary and when it's not necessary08:03 - Weight gain vs fat gain09:00 - How extremes are never good09:52 - Powerlifting vs bodybuilding14:28 - Why extreme approaches decrease your stress resilience17:29 - Jumping from one extreme to the next17:54 - 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 start28:26 - The importance and benefits of tracking your food intake32:51 - Why it's not about being obsessive, it's about using it as a tool to learn38:28 - Why food tracking does not lead to eating disorders43:04 - How do you lose weight? ---- Calories in, calories out?46:40 - What is a calorie deficit47:43 - The four main levers you can pull to create a calorie deficit49:17 - The metabolic ward studies54:11 - Why not all research studies are good56:45 - Why it's not a one size fits all59:25 - Building muscle and activity levels01:00:56 - Being realistic about what you can achieve and how long it takes01:03:57 - Working on what we can measure01:05:59 - Why prioritising strength training is important when it comes to building muscle01:07:11 - The health benefits of having more muscle01:17:55 - The difference between being lean and being muscular01:31:00 - Fat and toxins01:34:05 - What does it mean to be feminine?01:49:27 - Body shaming01:56:19 - Finding the balance02:00:01 - Doing what makes you happy02:05:12 - Low-fat dairy products and why they're totally fine! What to look for when choosing low fat dairy.Advertising Inquiries: https://redcircle.com/brands