WEBVTT 00:00.051 --> 00:01.933 [SPEAKER_00]: Welcome to episode 512. 00:03.235 --> 00:10.283 [SPEAKER_00]: I had a client recently who was ready to give up, ready to quit because three weeks in, eating well, feeling a little bit better. 00:10.643 --> 00:12.465 [SPEAKER_00]: The scale had barely moved. 00:13.066 --> 00:14.287 [SPEAKER_00]: Have you been in this situation? 00:14.527 --> 00:17.951 [SPEAKER_00]: The scale's not moving fast enough and you're annoyed and ready to quit. 00:18.933 --> 00:26.398 [SPEAKER_00]: She thought nothing was working, but when I asked her for specific questions, it was obvious that the problem had really very little to do with diet. 00:26.919 --> 00:32.963 [SPEAKER_00]: So today I want to give you those four other things that you can pay attention to that will make weight loss happen faster. 00:36.112 --> 00:40.715 [SPEAKER_00]: Even as a scientist, the nutritionist, I was secretly trapped in binge eating and hooked on sugar. 00:41.296 --> 00:44.798 [SPEAKER_00]: And let's be real, the so-called solutions can feel overwhelming. 00:45.238 --> 00:49.401 [SPEAKER_00]: Calorie counting restrictive diets, weight loss pills, surgery, and even injections. 00:50.142 --> 00:54.285 [SPEAKER_00]: By many lands down and the truth is, more nutrition facts are the answer. 00:54.725 --> 00:57.247 [SPEAKER_00]: It's understanding why we eat the way we do. 00:57.807 --> 01:00.650 [SPEAKER_00]: And you don't need to be perfect to achieve great health either. 01:01.270 --> 01:03.372 [SPEAKER_00]: That shift changed everything for me. 01:03.672 --> 01:12.859 [SPEAKER_00]: And now I share it here as the host of the real weight loss coach podcast, where it's my mission to help 1 million people break free from the YoYo diet cycle for good. 01:13.299 --> 01:22.487 [SPEAKER_00]: By bringing you the conversations that really matter in nutrition, health and psychology, and I'm not afraid to challenge mainstream health advice when it doesn't stack up. 01:23.167 --> 01:23.628 [SPEAKER_00]: Are you ready? 01:24.188 --> 01:24.669 [SPEAKER_00]: Let's begin. 01:24.689 --> 01:29.054 [SPEAKER_00]: Hey, what's up my healthy friends? 01:29.234 --> 01:31.156 [SPEAKER_00]: Welcome back to the show. 01:31.577 --> 01:33.479 [SPEAKER_00]: So wait lost not happening fast enough. 01:33.879 --> 01:35.241 [SPEAKER_00]: Put your hand up if you're sick of this. 01:35.301 --> 01:36.863 [SPEAKER_00]: This is like literally everybody. 01:38.224 --> 01:40.367 [SPEAKER_00]: Everybody wants to have it to happen faster. 01:40.387 --> 01:41.809 [SPEAKER_00]: They want to lose weight yesterday. 01:41.849 --> 01:42.890 [SPEAKER_00]: And all of that kind of stuff. 01:43.255 --> 01:43.836 [SPEAKER_00]: And I get it. 01:44.316 --> 01:49.862 [SPEAKER_00]: We're all rapidly desiring, getting to the better version of ourselves as fast as we possibly can. 01:50.102 --> 01:50.763 [SPEAKER_00]: I get it. 01:51.884 --> 01:54.887 [SPEAKER_00]: And you've probably heard me talk about on this podcast many times. 01:56.309 --> 01:59.793 [SPEAKER_00]: I guess things that are unfavorable when it comes to rapid weight loss. 02:00.213 --> 02:10.518 [SPEAKER_00]: whether it be starvation diets, whether it be ozempic, whether it be surgery, there's major health risks and consequences to choosing any of those paths. 02:11.099 --> 02:14.801 [SPEAKER_00]: And there's a very small percentage of people that have benefited from those paths. 02:15.181 --> 02:19.143 [SPEAKER_00]: And most of the people had short-term benefit and then problems long-term. 02:19.463 --> 02:21.824 [SPEAKER_00]: So firstly, we don't want to lose weight super fast. 02:21.844 --> 02:26.127 [SPEAKER_00]: That's unhealthy, unnatural, and a danger to your health in many ways. 02:27.067 --> 02:29.048 [SPEAKER_00]: And sure, if you disagree, that's fine. 02:29.288 --> 02:31.388 [SPEAKER_00]: Happy to have a debate with you on a podcast. 02:32.268 --> 02:34.949 [SPEAKER_00]: But there are four different areas that I want to talk to you about. 02:35.069 --> 02:48.292 [SPEAKER_00]: So firstly, as we've discussed in many ways on the podcast as well, calorie counting is basically not really a helpful model, especially if you're not 25 and perfectly healthy with no stress, right? 02:49.132 --> 02:52.653 [SPEAKER_00]: There's a few different parts of the equation that really contribute to weight loss. 02:53.113 --> 02:59.221 [SPEAKER_00]: And the speed at which it happens and the, you know, and your body's gonna lose weight at a healthy rate if you give it the nutrition it needs. 02:59.622 --> 03:01.024 [SPEAKER_00]: We should not be starving the body. 03:01.604 --> 03:02.626 [SPEAKER_00]: Let's not what we want to do. 03:02.746 --> 03:08.534 [SPEAKER_00]: And if you've tried calorie counting many times and nothing's happening, the final thing on our list today will absolutely help with that. 03:08.614 --> 03:10.576 [SPEAKER_00]: The first thing, though, is sleep. 03:11.337 --> 03:21.448 [SPEAKER_00]: Not getting enough sleep is a major contributor to weight gain and also blood sugar and insulin instability cravings things that drive emotional binge and overeating. 03:21.728 --> 03:24.491 [SPEAKER_00]: You end up eating more calories the more you are awake. 03:25.506 --> 03:29.230 [SPEAKER_00]: Usually those calories are of poor quality, you're choosing shitty foods. 03:29.350 --> 03:30.592 [SPEAKER_00]: So you end up over eating. 03:31.613 --> 03:37.179 [SPEAKER_00]: It's just simply because the more energy is required to stay awake for longer, which makes pretty basic sense, right? 03:37.439 --> 03:41.003 [SPEAKER_00]: It's like if the engine needs to go for a longer period of time, it needs more fuel. 03:41.503 --> 03:47.811 [SPEAKER_00]: So similar to this particular client that I'm referring to is that she was getting five to six hours of sleep every night. 03:48.112 --> 03:50.535 [SPEAKER_00]: Major contributor to an inability to lose weight. 03:50.575 --> 03:58.905 [SPEAKER_00]: Your body is extremely stressed in that scenario and is going to conserve its resources because there's dangerous survival threats going on. 03:59.506 --> 04:07.330 [SPEAKER_00]: Speaking of the next one is stress, like actual stress, high pressure jobs, kids, you know, never having enough time to do anything for you. 04:07.650 --> 04:09.111 [SPEAKER_00]: Just go, go, go, go, go, go, go. 04:09.851 --> 04:14.254 [SPEAKER_00]: And it sends your system into this constant cortisol adrenaline shit storm, right? 04:14.934 --> 04:20.537 [SPEAKER_00]: And this cortisol hormone really burns up energy focusing on survival. 04:21.117 --> 04:27.559 [SPEAKER_00]: that fight, flight, or freeze response, when really we want to spend a lot of the time in rest, digest, and repair. 04:27.599 --> 04:30.820 [SPEAKER_00]: And you might be like, Maddie, you don't know what it's like, my life's stressful. 04:31.141 --> 04:31.841 [SPEAKER_00]: Sure, it might be. 04:31.881 --> 04:39.183 [SPEAKER_00]: You need to start planning and moving towards fixing some of those stressors that are currently exist because if you don't, you're going to be in this situation forever. 04:39.984 --> 04:44.525 [SPEAKER_00]: And when you're in a stress response, your body does not prioritize losing weight. 04:44.645 --> 04:47.626 [SPEAKER_00]: It does not prioritize getting rid of survival, evolutionary 04:49.947 --> 04:54.688 [SPEAKER_00]: prioritizes storing it and adding to it and driving cravings and driving food consumption. 04:55.468 --> 05:06.710 [SPEAKER_00]: So if you are stressed, similar to this client who was in a particularly high-performing high-pressure role, she was at the director level of a major company and there was just a lot going on, she was working 14 hours a day. 05:07.210 --> 05:11.551 [SPEAKER_00]: This is a factor that we need to consider, very with a lot more 05:16.932 --> 05:23.897 [SPEAKER_00]: The third one is usually people that are in either of these scenarios, not sleeping, not, yeah, two stressed is movement, right? 05:24.157 --> 05:36.725 [SPEAKER_00]: You need to move your body, like not just walking two and from the train stop or two or the bus stop or two and from the kitchen or out to the washing line, like you need to intentionally move your body through time. 05:37.165 --> 05:41.027 [SPEAKER_00]: And for some people, this might be walking that might be enough, but it also might be a run. 05:41.047 --> 05:42.468 [SPEAKER_00]: It might be resistance 05:43.669 --> 05:49.618 [SPEAKER_00]: I've never met a person who wouldn't be better off resistant training, resistance, training, compared to cardio. 05:49.998 --> 05:58.110 [SPEAKER_00]: You want to do a bit of cardio to warm up, but mostly the biggest bang for your buck will be lifting heavy things, lifting heavy weights. 05:59.251 --> 06:04.995 [SPEAKER_00]: And not just, you know, doing the old I picked up one killer when I can throw my arms around like you want to have resistance. 06:05.015 --> 06:08.137 [SPEAKER_00]: You want it to be difficult by the end of your rep range, okay. 06:08.498 --> 06:16.163 [SPEAKER_00]: So we absolutely want to do that because obviously movement burns energy and I guess the other factor to to be aware of is that. 06:16.703 --> 06:18.424 [SPEAKER_00]: it increases food requirement. 06:18.485 --> 06:21.367 [SPEAKER_00]: So you've got to make sure the food on the other side of that is delicious. 06:21.527 --> 06:26.010 [SPEAKER_00]: It's not I do not believe in the eat less move more scenario. 06:26.071 --> 06:28.933 [SPEAKER_00]: That is the wrong way to think about it in the wrong way to go about it. 06:29.573 --> 06:40.862 [SPEAKER_00]: And there's a whole conversation to be had on the other side of that and I'm willing to debate any personal trainer that beats their chest and goes colorary deficit lift heavy, you know, that kind of shit because it's the wrong model. 06:41.022 --> 06:42.644 [SPEAKER_00]: It's the wrong model for most people. 06:43.324 --> 06:47.225 [SPEAKER_00]: Um, and then I guess that the, um, oh, I was going to say fourth. 06:47.365 --> 06:49.286 [SPEAKER_00]: Well, one sleep stress movement. 06:49.306 --> 06:49.766 [SPEAKER_00]: Yeah, that is. 06:50.266 --> 06:51.987 [SPEAKER_00]: Um, number four is protein. 06:53.827 --> 07:00.689 [SPEAKER_00]: So many people are stuck in this world of eating salads and green green green and maybe I'll go vegan and maybe I'll go vegetarian. 07:01.510 --> 07:12.413 [SPEAKER_00]: Similar to what I was talking about before as I guess in regards to these being really important and movement like resistance train training being really important and the biggest bang for your buck. 07:12.873 --> 07:19.055 [SPEAKER_00]: The biggest bang for your buck where it comes to things you put in your mouth, of protein, and particularly animal protein. 07:19.535 --> 07:23.456 [SPEAKER_00]: Reduce his cravings, reduces the likelihood of binge eating, fills you up. 07:23.956 --> 07:24.877 [SPEAKER_00]: It builds muscle. 07:24.997 --> 07:28.738 [SPEAKER_00]: Muscle is very, very important to have on your body, especially as you get older. 07:29.098 --> 07:32.519 [SPEAKER_00]: You should, you know, the older you are, the more you should be lifting weights as one way to think about it. 07:33.359 --> 07:47.322 [SPEAKER_00]: especially if you're a mental pausal, especially if you're a bloke that's got a big big gut and a lot of body fat, but you want to eat protein to build and maintain muscle because we want to lose fat, right, and protein's super super important. 07:47.542 --> 07:53.484 [SPEAKER_00]: So these four things are incredibly important, and this is what we want to focus on, like you can be eating well, but not eating correctly. 07:54.004 --> 07:54.284 [SPEAKER_00]: Right. 07:55.265 --> 07:56.066 [SPEAKER_00]: So we've got sleep. 07:56.386 --> 07:57.087 [SPEAKER_00]: We've got stress. 07:57.347 --> 07:58.067 [SPEAKER_00]: We've got movement. 07:58.087 --> 07:58.808 [SPEAKER_00]: We've got protein. 07:58.828 --> 08:07.215 [SPEAKER_00]: The final thing I want to put here, which is something you might not have known about or heard about, but we have a supplement stack called mitosing. 08:07.836 --> 08:13.680 [SPEAKER_00]: And I believe this is important for a lot of people and we've seen many, many, many of our clients at this point. 08:13.700 --> 08:18.945 [SPEAKER_00]: We've got over 500 anecdotal data points that we collected of this having a positive impact. 08:19.425 --> 08:41.011 [SPEAKER_00]: Because many people that have tried all the diets and tried all of the things are struggling to lose weight even if they're doing all of the right things and the reason for this and we talked about this on podcast episode 492 I also talked about it on episode 498 is that the modern diet and the modern western landscape of food and wellness and stress. 08:41.811 --> 08:46.412 [SPEAKER_00]: means that people down regulate their mitochondria to a point that they cannot reverse it. 08:46.752 --> 08:48.173 [SPEAKER_00]: Calorie restriction doesn't do it. 08:48.273 --> 08:49.253 [SPEAKER_00]: Fasting doesn't do it. 08:49.513 --> 08:50.853 [SPEAKER_00]: And so people are stuck. 08:51.314 --> 08:55.955 [SPEAKER_00]: And so we've built a supplement protocol here called mitosync, which you can buy. 08:55.975 --> 08:57.835 [SPEAKER_00]: And the link is in the show notes below. 08:58.055 --> 09:02.937 [SPEAKER_00]: I use every one of these myself and can confirm their safe, their healthy, their good for you. 09:03.817 --> 09:08.318 [SPEAKER_00]: And the absolute worst outcome which is highly unlikely is that it won't work. 09:08.498 --> 09:17.902 [SPEAKER_00]: You know, and we intentionally put this together in opposition to people that, or in opposition to things like OZEMPIC and Mojano. 09:18.242 --> 09:21.864 [SPEAKER_00]: Now this supplement stack doesn't work on GLP ones or anything like that. 09:22.124 --> 09:27.166 [SPEAKER_00]: But what we're trying to do here is we're trying to fix the evolutionary mechanism in your 09:31.208 --> 09:33.850 [SPEAKER_00]: You can't really turn your weight loss that I are around. 09:34.290 --> 09:37.693 [SPEAKER_00]: You can't really turn your energy deficit down around. 09:38.674 --> 09:42.117 [SPEAKER_00]: And so what we want to do is we want to fix yourself so that you can burn body fat. 09:42.457 --> 09:44.158 [SPEAKER_00]: You can eat healthy and benefit from that. 09:44.218 --> 09:49.162 [SPEAKER_00]: And you're not stuck in this body with this metabolism forever. 09:49.542 --> 09:52.104 [SPEAKER_00]: And the truth is that yes, some people need support. 09:52.525 --> 09:55.467 [SPEAKER_00]: And this is really big news for many people. 09:55.527 --> 09:56.128 [SPEAKER_00]: You can't just... 09:57.008 --> 10:00.351 [SPEAKER_00]: fix everything emotionally and leave your body behind. 10:00.471 --> 10:02.693 [SPEAKER_00]: Some people you really need to fix your body as well. 10:03.073 --> 10:11.200 [SPEAKER_00]: And we've got many clients that lost a little bit of weight, lost a lot of weight, or their weight stagnated, or they stopped, or they couldn't lose weight even if they're doing everything right. 10:11.920 --> 10:17.182 [SPEAKER_00]: And then we introduced this and this was the thing that finally got the moving in the right direction. 10:17.622 --> 10:31.427 [SPEAKER_00]: Okay, so there's a physiological part of your weight loss, which is what we've talked about solely in this episode, and then there's a psychological which is part of the weight loss, which is what we do in our programs, but we combine these two things. 10:31.847 --> 10:35.869 [SPEAKER_00]: So in the link in the show notes below, you can get your hands on the mighty sync supplements. 10:36.489 --> 10:40.453 [SPEAKER_00]: And they are all essential and all important to getting optimal health. 10:40.593 --> 10:43.236 [SPEAKER_00]: They recommend them to everyone that comes throughout programs. 10:43.676 --> 10:48.421 [SPEAKER_00]: I take them, people in my family, take them, and I recommend them. 10:48.581 --> 10:53.205 [SPEAKER_00]: So if you're someone that's got stubborn, body fat that won't move, you're doing everything right. 10:54.006 --> 10:57.630 [SPEAKER_00]: These supplements are going to be really, really good for your moving the need of. 10:58.110 --> 11:05.895 [SPEAKER_00]: Anyway, links are in the show note for all of that kind of stuff, but remember, the other things matter too, you can't supplement your way out of a shitty problem if you don't change the problem. 11:06.476 --> 11:23.127 [SPEAKER_00]: Sleep, getting sleep is important, managing your stress or reducing your exposure to high stress situations is important, movement, particularly resistance training, important protein, also very important every time you eat, and for those that want to the might-o-sync supplements as well. 11:23.547 --> 11:26.189 [SPEAKER_00]: Down in the show notes or the caption below, otherwise, 11:30.292 --> 11:31.613 [SPEAKER_00]: Hey, thanks for listening to the show. 11:32.014 --> 11:37.738 [SPEAKER_00]: If you enjoyed this episode or learned anything at all, the gift of your five-star rating would be incredibly helpful. 11:37.999 --> 11:40.140 [SPEAKER_00]: And what's even more powerful is if you write a review. 11:40.601 --> 11:44.064 [SPEAKER_00]: You can do it below each episode on Spotify, every time an episode comes out. 11:44.504 --> 11:48.568 [SPEAKER_00]: And inside Apple Podcast, simply find the main page of this show with all the episodes on it. 11:48.928 --> 11:53.492 [SPEAKER_00]: Scroll to the bottom, hit write a review, share your amazing feedback and then hit send. 11:53.912 --> 12:00.496 [SPEAKER_00]: It helps this show grow tremendously and allows me to successfully invite bigger and more famous guests each time we do the show. 12:01.076 --> 12:05.178 [SPEAKER_00]: Thank you, thank you for helping us climb the charts, climb the algorithm and help more people. 12:05.959 --> 12:08.100 [SPEAKER_00]: Oh, and by the way, I have a short disclaimer as well. 12:08.580 --> 12:13.543 [SPEAKER_00]: I just wanted to quickly remind you that the information provided on this podcast is for general informational purposes only. 12:14.083 --> 12:23.285 [SPEAKER_00]: While we strive to bring you accurate and up-to-date content, it's important to note that a lot of this is mixed with opinions, stories, and ideas not supported by mainstream science or medicine. 12:23.865 --> 12:29.026 [SPEAKER_00]: Any advice or suggestions should not be considered a substitute for professional medical advice, diagnosis or treatment. 12:29.706 --> 12:34.947 [SPEAKER_00]: Always consult a healthcare provider before making any decisions about the health and wellness of you and your family. 12:35.527 --> 12:38.387 [SPEAKER_00]: Remember to, that what works for one person may not work for another. 12:38.947 --> 12:42.928 [SPEAKER_00]: And just as we promote on the show, each person is responsible for their own health decisions. 12:43.728 --> 12:47.737 [SPEAKER_00]: Thank you for tuning into the Real Weightless Coach podcast, and now the next episode. 12:48.057 --> 12:48.458 [SPEAKER_00]: Here it is!