The thing I find most difficult is taking it slow. This applies to many areas in life, building wealth would be one other notable example. Somehow suffering a lot for a little while seems preferable. Ironically it takes a lot of time to learn that there are many areas where taking it slow is the only way.
In the 3 of you, one could say that you represent the young woman experience as well as the experience of a mother. Also with Tyler, you have the experience of a young man. Like other posters, I am post menopausal and find myself on a rollercoaster that I never expected. My body does not work like before. It is a HUGE mental and physical adjustment. I'm wondering if you could have someone on who can share their own experience on this protocol who represents this demographic? Or maybe Kathleen could share insights from working with such women?
Agree completely!! Especially with the cutting carbs = water weight-loss and in my experience, I lose water weight right away and then hit a wall of weight loss, whereas NOT cutting carbs at all, the weight might come down slower but it’s more steady and feels easier vs after the initial “whoosh” of water weight with lower carb, it almost feels like my body has to struggle to rehydrate those cells without adequate carbs and THEN it can focus on losing the fat? It’s like why add another hindrance for your body in the fat-loss phase? Idk if that makes sense lol.
I think start with ~2 weeks of assessing what you are currently doing, and monitoring weight trends. you can compare to an online estimator, and then slowly work on increasing overtime to try to find the upper end of your maintenance calories :) By improving our metabolism, you can increase calories out and thus increase maintenance :)
Great video, makes sense these 3 phases. Oh when you pulled that bottle from under the table "this helped me", I don't know why I thought aha alcohol! 😂 Votka or something
Can loose fat by reaching your maintenance calories and raising your BMR and just staying there until the body starts burning fat? Then you wouldn't have to do a cut at all or a reverse diet.
yes definitely, however fat loss still requires a deficit. So that could be a really long time depending on what your calories in and calories out are at. Personally, I think it is a lot more efficient to just 'get in and get out', then go back to building up maintenance calories. As we discuss in the MSE, it is not good to be in a long term calorie deficit.
@@StrongSistas I guess I'm just thinking of working out and walking in order to get in a deficit naturally while eating my maintenance calories. What's wrong with that?
@@mirandabushey that's still a deficit :) You can increase activity or lower calorie intake to enter a deficit. Both are fine! However, that requires a lot bigger of a time commitment week to week. And would definitely monitor fatigue. I prefer 'get in and get out' methods so that one doesn't live in a prolonged deficit.
13:40 Weird. Strangely I feel way better and healthier relaxing as much as possible eating as much as possible and doing relatively minimal activity instead of hard workouts. I find eating boring, so I guess it is a bit of an unfulfilling life oh well.
Is a fat loss phase whilst breastfeeding recommended? Maintainence calories are high, I lift 3 x a week and have 13 pounds to lose. I'm 15 mths pp now and really just want to be able to fit all my clothes again 😄
Can one actually gain muscle and lose fat at the same time IF your calorie deficit is minimal? Or if we are at maintenance calories, can we build muscle and lose fat at the same time? I hesitate to cut calories much because really trying to build muscle FIRST at the gym and just walking a lot. But going through menopause and finding it easy to gain and hard to lose.
really depends on training status and level of body fat - the literature shows that a 'training newb' can lose fat and gain muscle. The literature also shows that someone that is very overweight can gain muscle and lose fat at the same time. However, a more intermediate lifter in the middle doesn't see the same results - has to choose one of the other as a specific goal at the time.
Girls... you're forgetting how sick you were doing what you thought was healthy. You'll know if this was actually healthy by how well you age and how long your live without illness & medications....not by. If you have some visual body fat because it's known that 20% overweight is the healthiest body weight.
Until we’re actually tracking food we won’t know for sure. Some foods are more palatable and less satiating. And sometimes eating only to hunger you can end up under eating
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Congratulations to you both!!
The thing I find most difficult is taking it slow. This applies to many areas in life, building wealth would be one other notable example. Somehow suffering a lot for a little while seems preferable. Ironically it takes a lot of time to learn that there are many areas where taking it slow is the only way.
Loving this! Thank you all for being sane!🙏
thank you for appreciating being sane :)
In the 3 of you, one could say that you represent the young woman experience as well as the experience of a mother. Also with Tyler, you have the experience of a young man. Like other posters, I am post menopausal and find myself on a rollercoaster that I never expected. My body does not work like before. It is a HUGE mental and physical adjustment. I'm wondering if you could have someone on who can share their own experience on this protocol who represents this demographic? Or maybe Kathleen could share insights from working with such women?
Agree completely!! Especially with the cutting carbs = water weight-loss and in my experience, I lose water weight right away and then hit a wall of weight loss, whereas NOT cutting carbs at all, the weight might come down slower but it’s more steady and feels easier vs after the initial “whoosh” of water weight with lower carb, it almost feels like my body has to struggle to rehydrate those cells without adequate carbs and THEN it can focus on losing the fat? It’s like why add another hindrance for your body in the fat-loss phase? Idk if that makes sense lol.
Wondering whether you track temperature and pulse during cut fat loss phase? And after? And if you did, am curious to know what the results were
Hi strong sistas! Enjoying your videos from California! Happy holidays and stay healthy and strong beautiful ladies!
Great episode, thank you for sharing 🙏 Question - any chance to elaborate how to establish your metabolic maintenance calories in phase 1?
I think start with ~2 weeks of assessing what you are currently doing, and monitoring weight trends. you can compare to an online estimator, and then slowly work on increasing overtime to try to find the upper end of your maintenance calories :) By improving our metabolism, you can increase calories out and thus increase maintenance :)
Awesome, thank you ❤
@@StrongSistas are you back to eating 2800 calories? Did you find you had less quality sleep or trouble falling asleep during this time?
Great video, makes sense these 3 phases. Oh when you pulled that bottle from under the table "this helped me", I don't know why I thought aha alcohol! 😂 Votka or something
HAHA!!! No no, the sparkling bubbly water!!
What body fat scale do you have out of curiosity? Thinking of buying one, is it worth it if they aren't very accurate? Thanks!
After year or LEA , i wonder how long it could take to rebuild hunger cues and hunger hormones
What this method is called and where can I find the plan for it?
Really curious to know where your guys hrv sits at at the end of those cuts
How much is the calorie defecit the first 3 weeks vs the last 3?
I want to know that aswell
Can loose fat by reaching your maintenance calories and raising your BMR and just staying there until the body starts burning fat? Then you wouldn't have to do a cut at all or a reverse diet.
yes definitely, however fat loss still requires a deficit. So that could be a really long time depending on what your calories in and calories out are at. Personally, I think it is a lot more efficient to just 'get in and get out', then go back to building up maintenance calories. As we discuss in the MSE, it is not good to be in a long term calorie deficit.
@@StrongSistas I guess I'm just thinking of working out and walking in order to get in a deficit naturally while eating my maintenance calories. What's wrong with that?
@@mirandabushey that's still a deficit :) You can increase activity or lower calorie intake to enter a deficit. Both are fine! However, that requires a lot bigger of a time commitment week to week. And would definitely monitor fatigue. I prefer 'get in and get out' methods so that one doesn't live in a prolonged deficit.
@@StrongSistas thanks, that is helpful!
13:40 Weird. Strangely I feel way better and healthier relaxing as much as possible eating as much as possible and doing relatively minimal activity instead of hard workouts.
I find eating boring, so I guess it is a bit of an unfulfilling life oh well.
Is a fat loss phase whilst breastfeeding recommended? Maintainence calories are high, I lift 3 x a week and have 13 pounds to lose. I'm 15 mths pp now and really just want to be able to fit all my clothes again 😄
Can one actually gain muscle and lose fat at the same time IF your calorie deficit is minimal? Or if we are at maintenance calories, can we build muscle and lose fat at the same time?
I hesitate to cut calories much because really trying to build muscle FIRST at the gym and just walking a lot. But going through menopause and finding it easy to gain and hard to lose.
What about cutting some fat calories and replacing with carbs as opposed to cutting calories at all? Would this make a difference on body composition?
@ that’s what I’ve been doing, cutting fat down not carbs… 🤷♀️😊
@@bont7948 cutting fat and keeping carbs the same lowers calorie intake :)
@@terrac6694 yeh definitely! Will be a much slower change over time but I am a fan of that option, too!
really depends on training status and level of body fat - the literature shows that a 'training newb' can lose fat and gain muscle. The literature also shows that someone that is very overweight can gain muscle and lose fat at the same time. However, a more intermediate lifter in the middle doesn't see the same results - has to choose one of the other as a specific goal at the time.
Girls... you're forgetting how sick you were doing what you thought was healthy.
You'll know if this was actually healthy by how well you age and how long your live without illness & medications....not by. If you have some visual body fat because it's known that 20% overweight is the healthiest body weight.
I've found eat when hungry and STOP when NO longer hungry the best advice....
Until we’re actually tracking food we won’t know for sure. Some foods are more palatable and less satiating. And sometimes eating only to hunger you can end up under eating
unfortunately a lot of people have lost hunger cues. If that works for you - thats GREAT!!
sugars keep m3 hungry all the time tho
Love all your advice. Personally you didn’t need to loae any weight. But its all a personal choice.
I never see their stories on Insta anymore wonder if its my issue or do they not post as much
we post on our insta every day :) But also, super busy building an alternative food system as well! @nourishfoodclub