Calorie Deficit University: Recent Episodes
Lex Babb
Fad diets got you down? Same. We teach you how to eat pizza and still lose weight.This podcast is here to help you master your fitness, lose the weight you've been trying to lose for the past decade, and give you the answers you've been looking for with your health and wellness. The only way to lose weight is with a calorie deficit but what exactly is that? We will teach you. With lots of special guests and clients, you will learn everything you need to know and then some! This podcast breaks down the complicated and scientific language so that you can know exactly what you need to do in order to lose weight and live your healthiest life. Check us out on YouTube, TikTok and Instagram. There is plenty more free help there.
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Included in this episode:
- A calorie deficit is not a cure for obesity.
- How "you're not broken" can be invalidating and dismissive of real chronic conditions if we aren't careful.
- Epidemiology and epigenetics.
- Facts about obesity and morbid obesity.
- All of the factors that go into personalized solutions for managing chronic illnesses like obesity.
- The morality complex of body weight on the rise.
- The history of bodily righteousness in America.
- The nuances of justification of racial hierarchies in the stigmatization of fatness.
- Structural racism and how historic inequities affect communities today.
- Medical bias and discrimination towards women.
- Fasting as "spiritual discipline" and "Holy Anorexia" in the Renaissance period.
- How faith based solutions for weight are based in shame and obedience.
- The reality that there is a higher risk of obesity if a person connects religion to their weight.
Sources:
PMCID: PMC3358928
PMCID: PMC7758617
PMCID: PMC3969538
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Included in this week's episode:
- Personal story with the politicization of fitness and it's affects on my community today.
- Brief history of fitness and politics.
- Modern politics and fitness in the military and presidents.
- The socioeconomic and class division of fitness and politics.
- Pilates.
- Fitness in America today is highly individualized.
- Fitness in liberalism and conservatism inappropriately integrates morality, religion and political beliefs into fitness and food.
- The nuances of extremist political conclusions of food and fitness.
- Food as a human right around the world and in America.
- Political impacts on your fitness in government like the EPA, FDA, healthcare, federal standards and more.
- Final message: whatever your government is willing to do to the least of the society or those abroad, they will do to you. Full stop. The government will no hesitate to withhold food from it's civilians just like it does on the global setting.
- The beliefs and standards you hold for individualized fitness and food is where the government will stop. If you believe it's a personal issues, then your government will not help you. Ask more of the system you pay for. You are most similar to someone on SNAP than you are to a representative. We are all one moment away from needing a subsidy to help us live.
- Remember, most importantly, the government officials and law makers and the wealthiest of those in our country exist because of subsidy that YOU pay for. Demand more from your government. They are already used to providing it.
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In this episode:
- Coaching call coming at you!
- How to get a hold of the food noise.
- I've fallen off and can't get back on.
- You're not a pilgrim, fix your wagon babe.
- What do I do?!? I've got you.
- Alcohol - the real talk and coaching talk you need to hear.
- Vacation and food.
- Change your mind and take your autonomy.
- YOU'VE GOT THIS.
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Included in this episode:
- Underrated or overrated on topics that include but are not limited to beauty, health, wellness, supplements and overall fitness trends.
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Included in this episode:
- Most people are just average.
- What is average when it comes to health?
- What is the top 1% of fitness?
- Perspective shift
- Stop trying to jump from being in the 75% of people to the top 1% overnight. It won't happen.
- Just go for it, you have nothing to lose.
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Included in this episode:
- The feedback loop of wanting nothing at all, not even wanting to want.
- Anhedonia
- Sylvia Plath
- The curve of desire
- How did we get here?
- How does this relate to weight loss?
- The answer to finding motivation: create it.
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Included in this week's episode:
- Endlessly pounding the pavement without regard for anything else in your life won't work
- What is the grindset?
- Why the rise of the grindset?
- Reality check, life isn't fair and there is a lot of luck involved beyond hard work
- Everyone is working very hard with the circumstances they have
- Don't fall for the narrative of control but search for freedom and creation
- Why the grindset will never work
- What you can practically do instead
- Weight loss will always be hard but its far deeper than just grinding more
- You are probably already working very hard
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Included in this week's episode:
- If you feel like nothing is working, this might be for you
- Starting from a place of dysregulation will never work
- How to learn self regulation
- Things you can practically do to help yourself
- Abandon specific scale numbers and body sizes
- Weight loss cna be very dysregulating
- Creating a healthy environment for you to thrive in, not survive
- Build your dream life by keeping the promises you make to yourself and show evidence you can be proud of
- It's never just about a lower number on the scale or living in a smaller body
- You can only be as successful at your healthy journey as deeply as you have met yourself
- Start by taking care of yourself and listen to your body, it has a lot to say
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Included in this episode:
- How to rid yourself of "not feeling like it" when you know its what you need to do
- Not engaging with negotiation with yourself
- Anchor your tasks with routine
- Accepting that your feelings don't have to control you
- Practice exposure to overcome
- Lean into the discomfort of doing
- Take imperfect action over and over
- Stop planning, start doing
- Don't abandon yourself
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Included in this week's episode:
- The difference between affordability in feeding yourself and the expense of overfeeding yourself.
- Nuances of affording weight loss
- Rice and beans aren't expensive
- You do not need expensive "health foods" or products to lose weight
- Resources for food affordability that are free
- People who struggle with food insecurity or lack of affordability with food are not usually overweight but under
- Ultra processed, highly palatable foods are more expensive than nutrient dense basic food
- If you have food choice, you more likely than not are overweight not from affordability but the food/amount you're choosing to eat
- Affordable, nutrient dense food to build as the foundation to your food intake
- Exercise affordability
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Included in this week's episode:
- Where did cravings come from?
- Physiological vs. psychological factors of cravings.
- Our brain's evolution of behavior for survival.
- Our new food environment.
- Engaging behavior with the craving; training yourself like Pavlov's dog.
- Rewiring your brain's neurology for success.
- Setting your environment up for thriving.
- How to fix your cravings.
- How to prepare for the dieting.
- Food intake is largely psychological.
- Don't restrict: replace.
- What should you be eating to help with cravings.
- What to do about excessive food noise.
- It gets easier the more you do.
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Included in this week's episode:
- Are you consuming your life away?
- Why does consumption of information feel so good?
- The Dunning Kruger Effect
- Echo chambers of misinformation prevents weight loss.
- Who to trust.
- Mindset of inaction.
- Learning is comfortable because it's private.
- Action reveals you and makes you.
- The people who lose weight are the ones who take the most consistent, imperfect action over and over again.
- How can you change to do more action?
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Included in this week's episode:
- What is neuroplasticity?
- Can you improve your neuroplasticity?
- The best ways to boost your neuroplasticity.
- The killer of neuroplasticity.
- The worst things you can do for your brain as you age.
- Food makes a huge impact on your brain.
- Ultra processed foods and neuroplasticity.
- What can you do?
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Included in this week's episode:
- The Negroni you drink in Italy is legit neon orange so let's calm down a bit.
- Do governments allow intentional poisoning of their citizens?
- Causation is not correlation.
- What actually happens when you go to Europe or anywhere for that matter.
- Why you feel better.
- What's the rub about America?
- Our current food supply doesn't match the USDA requirements for nutrient intake.
- Why is our food environment like this?
- How can we fix it?
- The reality of food in America and our interaction with it.
- Personal accountability is the first step in answering the problem.
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Included in this week's episode:
- The most common sentiment felt around the world.
- My question: would you though?
- What would you be willing to change or give up?
- What you're conditioned to believe and how it holds you back.
- Divergence into gratitude forward message: how to change your mind.
- Fixing your perspective to free yourself from wishing.
- Put your experience against the overall experience of the world to gain more gratitude for yourself and belief that things can change.
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Included in this episode:
- The nuances how why you aren't training hard enough.
- How to train hard enough to stimulate muscle growth.
- Overview on appropriate volume and rep ranges.
- Training to failure.
- Form, rest and programming.
- General tips for maximal success.
- Muscle growth is driven by nutrition, recovery and enough muscle stimuli.
- Reality of consistency for muscle buildling.
- What if I get too big or bulky?
- Do I need to bulk?
- The reality of body recomping.
- The bottom line to succeed long term.
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Included in this episode:
- Reality of starvation or under eating
- Personal story about my time abroad
- What exactly is starvation
- Medical implications of starvation
- Refeeding Syndrome
- Understanding your own perspective and how you are placed in the world
- Real life stories of people who suffer from starvation even in the West
- Nutrient density is important no matter how much you're eating or not eating
-
freepalestine
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Included in this episode:
- Do you lack motivation? Are you not disciplined? Are you truly lazy?
- "Laziness" has been transformed into moral failing.
- Laziness has existed for as long as human have!
- What really is laziness?
- Why do we call people lazy? What's the goal there?
- Capitalism dichotomy forcing you to believe that you're lazy when you aren't.
- You. Need. Rest. Real rest. Not capitalistic rest.
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Included in this episode:
- Change is based on whether or not we remain consistent with our new habits.
- Stay as open as possible.
- Stop basing your health plans on how you feel.
- Cravings are not a medical emergency.
- Logical and practical applications of change in the modern world: modern food, taste perception, reward pathways, learned behavior and serious medical conditions.
- Where to start!
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Included in this episode:
- A much needed updated podcast about peptides and their new approvals for different applications.
- GLP1s are incredible tools for weight loss.
- Talk to your doctor.
- Authentic application of a GLP1 as a tool for weight loss.
- Nutrition management and movement will always be required.
- Nothing will replace a calorie deficit but there are lots of ways to get you there.
- Don't be ashamed.
- Don't compare your journey with someone else's.
- Don't put it off. Make a change today.
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REALLY IMPORTANT EPISODE TO LISTEN TO MY FRIENDS! LOVE YOU ALL.
Included in this episode:
- How to turn desire into action.
- The "dream state"
- Special type of procrastination because it makes you feel like you're doing something when you are NOT.
- Examples of the dream state.
- How to change your thoughts into actions.
- Understanding yourself and how to transmute your thoughts.
- Mind framing.
- Internal changes without action is creating your own personal jail cell.
- You can change anything in a split second, so change it.
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Included in this episode:
Q&A from Fans
- Tips to stop binge eating or overeating
- How to keep patient in the weight loss process?
- When you have a lot of weight to lose, should you reverse diet first to build muscle and then cut or cut first?
- Calorie banking? Yes or no?
- How to overcome feeling guilty about rest days? Should I still go to the gym on rest days?
- How do you handle crazy cravings? Around your cycle?
- Are free weights at home okay or do you need to go to the gym?
- How do I know if I have an ED?
- How should a beginner start in the gym?
- Do I need to take peptides to reverse my aging?
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Included in this episode:
1. Social media is a lie.
2. What are they lying about?
3. No one is entitled to your medical information.
4. What works for one, won't work for all.
5. Jannelle, the Keto girl as a great example.
6. Being careful and informed about what we demand and consume.
7. Social media is entertainment.
8. If you are unhappy with your physique, it might be your media consumption.
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Included in this episode:
1. Weight loss will always be boring.
2. Most things are just a click of a button away today.
3. We are lucky to have the environment we have today for weight loss.
4. What weight loss should be.
5. What weight loss shouldn't be.
6. Regular diet and exercise isn't sexy or fun.
7. Say no to the trends.
8. Stop falling for the commercialization and capitalization of your life.
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Included in this episode:
1. Resistance to lasting dietary changes is complicated.
2. Brain & behavior
3. Practical ways that are most commonly suggested to improve overall mental health
4. What happens when that stuff doesn't work?
5. Figuring out your own subconscious mind
6. It's okay to feel how you're feeling
7. Treat your mind like a legacy code base
8. Everything is made up
9. Self belief
10. End comparison and focus on yourself
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Included in this episode:
1. What is calorie leak?
2. Why it even matters.
3. How do you stop calorie leak?
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Included in this episode:
1. Who is Liv Schmidt and what is Skinny Tok?
2. Context, context, context.
3. Is it them or is it you?
4. Looking at her posts.
5. Everything in the media is BAIT.
6. Nothing that you see online is real.
7. Propaganda and consumer behavior influence is the name of the game.
8. My opinion: don't consume content that bothers you and hurts you.
9. Find your own path. Don't look to unqualified grifters to give you the direction you need to go for yourself.
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Included in this episode:1. What is your metabolism?
2. Metabolic rates: BMR, thermic affect of food, NEAT.
3. Your metabolism never stops.
4. Two main process of metabolism.
5. When it comes to weight loss: what your metabolism does.
6. Your metabolism is adaptive.
7. Are there metabolic disorders? YES.
8. How to improve your metabolic health.
9. You are not broken. There are answers.
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Included in this episode:
1. Carbs are important for a healthy overall diet.
2. You cannot be afraid of carbs. You need them!
3. Carbohydrate intakes.
4. Healthy carbs to include in your diet.
5. Why are carbs so important?
6. People don't eat enough healthy carbs at all!
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Included in this episode:
1. What's the difference between the two and what is right for you?
2. Most people want to lose weight fast but even rapid fast loss doesn't ever seem to be enough.
3. What is rapid fat loss?
4. What is slow and steady fat loss?
5. How do you know what is best for you?
6. Slow and steady fat loss is for most people.
7. The idea is NEVER ever to eat as little as possible or to even try to.
8. A vital part of the slow and steady fat loss process is building healthy habits and a brand new lifestyle to maintain the weight loss long term.
9. Practical things you can do to institute general change long term.
10. Stop trading your potential for comfort and calling it good enough.
11. Most likely, instead of chasing temporary, rapid weight loss you need to practice the routine that gets you past enough enough.
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Included in this episode:
1. This episode might not be for you and that's OKAY.
2. Accountability challenge.
3. When you get frustrated about your lack of results, here are some logical questions we can ask.
4. It's easier for my brain to get really angry at my lack of results than my lack of consistent action.
5. "If you're too lazy to peel fresh garlic, you don't deserve to eat fresh garlic" - Anthony Bourdain.
6. Let's talk about the things you do deserve.
7. Reframing and reshaping your mindset.
8. Aligning yourself with the reality of your inputs and outputs.
9. Developing the skill of discipline and mental fortitude.
10. The shift and appropriate expectations.
11. The treatment you accept of yourself is what you think you deserve.
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correction, 40% of the food supply is wasted annually.
*Included in this episode:
1. This episode is not comprehensive enough by any means.
2. How far behind the United States falls with overall health compared to the global stage. The facts.
3. Dr. Jess Knurick, PhD, RDN.
4. Where did it all go wrong - a short history on agriculture and politics.
5. Deregulation policy.
6. 1980s to now.
7. There is a 15 year age gap difference between the highest and lowest income and wealth groups for life expectancy.
8. How we can fix it.
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Included in this episode:
- The core principles of training effectively.
- Generic crash course.
- Creating your own program
- The best split types
- Core movements
- Reps & sets
- Strength & hypertrophy
- Tempo & rest
- Training hard enough
- The no - nos and must dos.
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Included in this episode:
1. Everyone seems to have an opinion about fat.
2. Healthy fats are vital to both weight loss and a healthy diet.
3. A low fat diet is a bad place to be for women.
4. How much healthy fat should you eat daily?
5. What are healthy fats to prioritize?
6. Fats helps with overall satiation and weight management.
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Included in this episode:
1. Weight loss is much more than just diet and exercise.
2. A vital part of the weight loss conversation that is often missing is contextualization and nuance.
3. You are a whole person and we have to treat you that way.
4. The magic sauce: nutrition management, calorie science & application, behavior science & medical conditions.
5. Having a malleable mind.
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Included in this episode:
1. Updated dietary guidelines and recommendations that 90% of Americans DO NOT meet.
2. Exactly what you need to be eating day and in day out - backed by science, no gimmicks or bull crap.
3. How most Americans are widely under fueling their daily diets.
4. Exactly why you're so hungry all of the time and fail every diet you try.
5. Why you should care more about what you're eating over how much.
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The USDA guidelines and recommendations mentioned in this episode: https://www.dietaryguidelines.gov/sites/default/files/2021-03/Dietary_Guidelines_for_Americans-2020-2025.pdf
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Included in this episode:
1. Application of mechanics for losing weight is hard.
2. The ability to accept the abstract is a skill.
3. Ambition without action becomes anxiety.
4. We are not meant to live in this food environment.
5. You are programmed to pick a familiar hell over an unfamiliar heaven.
6. Systemic issues with food and accessibility and education.
7. Research about human behavior around food and activity levels.
8. What is lacking to succeed?
9. How to start fixing it.
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Included in this episode:
1. What is fiber?
2. What are the benefits of fiber?
3. What are good sources of fiber?
4. The differences between soluble fiber and insoluble fiber.
5. How much fiber you should be eating.
6. Stop relying on fiber products.
7. Practical steps to including more fiber into your diet.
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Included in this episode:**1. Protein is the powerhouse of the nutrients.
2. What protein does for you.
3. How much protein should you be eating for your goals?
4. Can you overeat protein?
5. Debunking myths about red meat.
6. Why red meat is good for you.
7. The best protein to eat.
8. Incomplete vs. complete protein sources and why.
9. Saturation and consistency in consumption.
10. Protein is nothing without fiber.
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Included in this episode:**1. "I wish I was more disciplined".
2. David Goggins mentality vs. Gentle Parenting Extremism
3. What is discipline?
4. Discipline is about you.
5. If you feel like you're not a disciplined person, that is both entirely your fault but also entirely up to you.
6. You are never going to be able to get disciplined at someone else' physique. It's you vs. you.
7. You're far more disciplined than you think you are.
8. Practically what you can do to change and get more disciplined.
9. Believe in yourself.
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Included in this episode:**1. Key indicators someone will be successful with their weight loss or not
2. How emotional maturity really makes all the difference
3. Get a ship that is ready to be captained.
4. Why does emotional maturity make all the difference when it comes to losing weight?
5. Being able to have self disappointment without letting it turn into self shaming.
6. Taking ownership of your shortcomings without dehumanizing or hating yourself.
7. Human beings are so powerful that they become powerless if they believe themselves to be powerless. The more you can control the source: your own mid, the better off you are going to be.
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Included in this episode:**
1. Calorie science denial
2. What is happening if you aren't losing weight but think you're in a calorie deficit
3. How to get better at calorie science
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Included in this episode:**1. Cognitive dissonance is keeping you stuck and overweight.
2. Self limiting and beliefs and how to fix them.
3. Figuring out the whole picture, a bird's eye view.
4. Taking steps of action, not reaction.
5. Controlling the narrative you tell yourself to control the outcomes.
6. The cost of procrastination is the life that you could have lived.
7. Execute, stop planning everything.
8. Areas of awareness to address.
9. How to fix cognitive dissonance.
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Included in this episode:
1. Addressing training
2. Training hard enough, to failure with intensity
3. Consistency with your training
4. Stimulating muscle growth
5. How to train hard enough
6. Stop trying to out train a bad diet
7. Eating enough, protein
8. Stop playing macro tetris
9. Honorable mentions: sleep & starting composition issues
10. Your dream physique cannot be someone els'e body. It has to be yours.
STICK TO THE PLAN, NOT YOUR MOOD!
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Sign Up For Coaching With Me: HERE.Included in this episode:
1. No more new years resolutions.
2. Only 9% of people who make new years resolutions actually stick to them.
3. Why do people give up on their resolutions?
4. Why do we not change?
5. Suffering vs. sacrifice mentality.
6. Change your view, change your life.
7. How I can tell who will succeed within minutes.
8. How do you actually change?
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Sign Up For Coaching With Me: HERE.Included in this episode:
1. Avoidance and procrastination
2. Why you are stuck.
3. What you are actually designed to do.
4. What putting off the hard things will get you.
5. You have to face yourself.
6. Stop settling for things you don't want for yourself.
7. Pay attention to yourself; give yourself the attention you deserve.
8. Choose your hard.
9. You can either continue trying to live chasing pretend comfort or embrace the temporary discomfort of facing yourself.
Find me on Instagram: https://www.instagram.com/caloriedeficit_/?hl=en TikTok: https://www.tiktok.com/@lexbabb?lang=en
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Included in this week's episode:1. A ground breaking lawsuit filed against big food.
2. What does this lawsuit mean and will it hold?
3. Answering the question: is big food actually making you fat?
4. Radical accountability and what we can do about it.
5. If we choose to be a consumer, we must be educated about what we consume. Find me on Instagram: https://www.instagram.com/caloriedeficit_/?hl=en TikTok: https://www.tiktok.com/@lexbabb?lang=en**
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Included in this episode:1. Why motivation will never get you what you want.
2. Taking action for proof of ability.
3. Shaping your life to become new.
4. How to get what you want. Find me on Instagram: https://www.instagram.com/caloriedeficit_/?hl=en TikTok: https://www.tiktok.com/@lexbabb?lang=en**
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Sign Up For Coaching With Me: HERE.Included in this episode:
1. Why tracking your food is an important tool.
2. How to use tracking as a tool to get what you want.
3. Common mistakes in tracking to easily avoid.
4. Why tracking accuracy is so hard.
5. The importance of data collection and accountability.
6. Consistency is the key to success. Find me on Instagram: https://www.instagram.com/caloriedeficit_/?hl=en TikTok: https://www.tiktok.com/@lexbabb?lang=en
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Sign Up For Coaching With Me: HERE.Included in this episode:
- Inaccurate tracking
- The weekend is catching up with you
- Play macro tetris instead of sticking to a plan
- Movement
- Low nutrients
- Stress and sleep
- Time
- Too focused on the scale
- Lacking self awareness and reflection
- Too much variety
Find me on Instagram: https://www.instagram.com/caloriedeficit_/?hl=en TikTok: https://www.tiktok.com/@lexbabb?lang=en
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Sign Up For Coaching With Me: HERE.In this episode:
1. Leptin & the brain.
2. The causes of leptin resistance.
3. The implications of leptin resistance.
4. Leptin in obese individuals.
5. How leptin works in the body.
6. How to reverse and treat leptin resistance.
7. Leptin resistance in dieting.
8. Hope and a path forward.
Find me on Instagram: https://www.instagram.com/caloriedeficit_/?hl=en TikTok: https://www.tiktok.com/@lexbabb?lang=enDisclaimers - this is an educational, informative podcast in the context of health and wellness from the perspective of a personal trainer and health coach. Do not negate medical issues with information from a podcast but consult your doctor if you have concerns about insulin resistance as it regards to your personal health journey. The information discussed in this episode is general, informative information. Always consult a medical doctor for medical diagnosis and treatment.
Ask Me A Question For Next Week's Episode!
Sign Up For Coaching With Me: HERE.In this podcast episode:
1. What is insulin resistance? What causes it?
2. Can insulin resistance cause weight gain?
3. The simple science breakdown.
4. Does insulin resistance make it difficult to lose weight? Does insulin make it impossible to lose weight?
5. Why does insulin resistance seem to make it difficult to lose weight?
6. What are some signs of insulin resistance?
7. How to fix it and prevent it.
Disclaimers - this is an educational, informative podcast in the context of health and wellness from the perspective of a personal trainer and health coach. Do not negate medical issues with information from a podcast but consult your doctor if you have concerns about insulin resistance as it regards to your personal health journey. The information discussed in this episode is general, informative information. Always consult a medical doctor for medical diagnosis and treatment.
Find me on Instagram: https://www.instagram.com/caloriedeficit_/?hl=en TikTok: https://www.tiktok.com/@lexbabb?lang=en
Ask Me A Question For Next Week's Episode!
Sign Up For Coaching With Me: HERE.
In this episode:
What is starvation mode? - a buzzword in the online fitness industry
- Fallacy belief that when you try to lose weight, your body goes into something called starvation mode that prevents you from shedding fat mass.
- Everything you eat turns to fat mass.
- Metabolism is broken or damaged.
- There is no progress that can be had.
- Weight loss is impossible.
- You need to eat more to lose weight.
- What is actually happening.
Find me on Instagram: https://www.instagram.com/caloriedeficit_/?hl=en TikTok: https://www.tiktok.com/@lexbabb?lang=en
Ask Me A Question For Next Week's Episode!
Sign Up For Coaching With Me: HERE.
In this episode:
1. We talk about the aMCC
2. Answer the question: are you really just lazy?
3. The search for Allostasis
4. Physiological understanding of motivation.
5. Managing allostatic load.
6. Doing hard things makes motivation easier.
7. Depression and the aMCC
8. Exercise, obesity and the aMCC
9. Resiliency, grit, perseverance and overall tenacity to overcome overeating and exercise resistance.
10. Change your brain by training up.
Publications discussed in this episode:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7381101/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6884085/
Find me on Instagram: https://www.instagram.com/caloriedeficit_/?hl=en TikTok: https://www.tiktok.com/@lexbabb?lang=en
Ask Me A Question For Next Week's Episode!
Sign Up For Coaching With Me: HERE.
*There is an audio issue at the end of this episode (about 5 mins left). Just turn up your volume, it's there. Sorry about that.
Included in this episode:
1. Let’s be honest about it - if you want to lose weight or change your body composition in a significant way you are going to have to do two things.
2.Believing that you will get different health outcomes from the same input is quiet literally the definition of insanity.
3. YOU AREN’T GOING TO GET SOMETHING FOR NOTHING.
4. The good news is, science says being overly negative about your interaction with health activity produces worse outcomes.
5. How to hack your positivity.
6. Why do we become cynical? The last bit of the episode when the audio gets cut off:
Cynicism is an ironic mental trap. If you believe that you must fight your way to losing weight, you are less likely to get there.
Know that weight loss doesn’t have to be a constant fight. What I have found is that most people are actually fighting themselves, their bad habits, their negative mindset, trauma, ignorance, arrogance, denial. If you first start with the belief that you can, well than you actually just might. Start there and remind yourself of that every day as a gratitude practice and when you’re mad or frustrated with the process, dig deep and say “okay you don’t like it, change it”. And take the necessary action to stimulate change in your life. Don’t fall for the cynic inside you, create the positive cheerleader who will help you achieve your goal.
Data:
https://hbr.org/2024/08/why-cynics-are-less-likely-to-succeed#:~:text=Research%20on%20disagreeable%20people%20who,%2Dtake%2Dall%20battle%20royale.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6328999/
https://bpspsychub.onlinelibrary.wiley.com/doi/full/10.1111/bjop.12685
Ekkovision - Code LEX Find me on Instagram: https://www.instagram.com/caloriedeficit_/?hl=en TikTok: https://www.tiktok.com/@lexbabb?lang=en
Ask Me A Question For Next Week's Episode!
Sign Up For Coaching With Me: HERE.
Included in this episode:
Binge eating will not make your problems go away.
- Guilt and shame.
- It takes you away from actually achieving your goals. You set a goal, self sabotage and end up really frustrated with yourself.
What is binge eating?
- What is overeating? There is a difference.
There are practical solutions and of course emotional solutions too:
- You have to actually prepare your meals and plan ahead.
- You have to hit your macros, hit your protein, fiber, veggies and fruit.
- Figuring out triggers - trigger foods and events.
- Volume eating to feel full and satiated.
- Slowing down eating, chewing food, not distracted eating.
- BUT ALEXIS…..you have to treat this like you would any other medical issue and actually treat it. It won’t get better by ignoring it. Yes it’s work and yes it’s hard but you can do it. The sooner to get on top of it, the easier it will be.
- Emotional:
- Therapy, journaling, finding the root
- Finding the root: a lot of people think that there is one specific thing that is wrong with them when usually it's a combination of things. Back nutrition over years and years compiling on top of emotions leaves you feeling both physically and emotionally HUNGRY.
- Instead of trying to figure yourself out or “hack yourself” focus on creating daily habits around nutrition maintenance but emotional maintenance. Approach it in the same way.
- Course correction - is usually a huge therapeutic recommendation. Validate your feelings, feel them in your body/the place you are feeling them, go do something else other than binge eating. Journal, reflect.
What binge eating won't do for you...
Let me tell you something that helped me and many of my clients:
You can choose to be uncomfortable once or you can choose to be twice as uncomfortable because you binged. Because no matter what you have to deal with that discomfort. And no matter what, discomfort is going to arise.
It’s going to be hard either way. So what hard do you choose, choose your hard - binging and having to deal with both the feelings and the binge and the feelings after the binge or dealing with it from the get go, planning ahead and implementing maintenance practices to set yourself up for success. You may have to remind yourself of this everyday. Consistency and repetition will affirm the choices that you are making. And through that consistency and repetition you will build trust with yourself and have proof of the process that you can break the cycle and you can move forward. You can achieve your goals.
Ekkovision - Code LEX Find me on Instagram: https://www.instagram.com/caloriedeficit_/?hl=en TikTok: https://www.tiktok.com/@lexbabb?lang=en
Ask Me A Question For Next Week's Episode!
Included in this episode:
Over 43% of menopausal women have obesity.
**hormonal changes don’t just happen to women. We need to be focused on preventative measures to live your most fulfilled, aging life.
- For many women there is a decrease in estrogen and progesterone, combined with general aging, that triggers metabolic changes in the body. More often than not these metabolic changes are negative - causing a decrease in muscle mass which results in fewer caloric needs for the body. ***just because you have hormonal changes and metabolic changes in the body, the laws of thermodynamics do not change. You don’t magically change how you process calories as you age.
- What largely contributes to the overall issue within menopause and weight gain is a chain reaction of events.
- Women gain on average of 1 pound per year. The overall increase being 10 lbs on average.
In short, menopause is a hormonal change in the body which causes behavioral impact that makes you overeat and gain weight.
Why should you care about addressing menopause?
- Comorbidities - heart disease, type 2 diabetes, fatty liver disease, cancer, respiratory insufficiency, sleep apnea.
What are the solutions?
- Lifestyle and behavior modifications
- Nutrition, calorie deficit
- Exercise
- 150 to 300 minutes of moderate intensity aerobic activity.
- Full body muscle strength training more than two days a week.
- Medications that help you be more consistent with lifestyle changes.
- GLP1
- Hormone therapy.
Common issues I see:
- Alcohol.
- People underestimate just how much your body needs to be healthy.
- Having compassion for where you are and where you have been but discipline and harsh truth to get you where you want to go. The reality is, if you want a different outcome, different body composition, things have to change.
- I see a lot of women who have spent their entire lives neglecting their health, taking care of everyone else, wondering why the years of neglecting their health have ended up so badly.
- For all the years you have spent not doing the necessary requirements for healthy weight and health prevention is all of the years you are going to have to spend undoing it.
Studies covered:
https://pubmed.ncbi.nlm.nih.gov/34033603/
https://pubmed.ncbi.nlm.nih.gov/28609591/#:~:text=Discussion:%20Weight%20gain%20during%20menopause,help%20of%20hunger%2Dsuppressing%20pharmacotherapy.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8373626/
https://pubmed.ncbi.nlm.nih.gov/22978257/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9258798/
Ekkovision - Code LEX
Want to sign up for the one on one coaching waiting list? https://docs.google.com/forms/d/e/1FAIpQLSdYJp_eLAlWdwP2acJ4rnRCx_POiyxC9ymbDCtA6R04x9i4YA/viewform Find me on Instagram: https://www.instagram.com/caloriedeficit_/?hl=en TikTok: https://www.tiktok.com/@lexb
Included in this episode:
Predisposed outlooks we see in the world around us.
- Patterns of thinking or beliefs
- Tendencies that are inaccurate or untrue
- The potential to inflict psychological harm
- Admitting you have false beliefs and distorted thoughts may be terrifying but no good comes from relieving these facilities daily.
- Cognitive reframing/restructuring
- Modifying behavior and core belief systems
- More positive and productive thoughts
- Types of Cognitive Distortions:
- Polarization of thoughts: a person creates acute thoughts surrounding polar opposite groups and ignores median steps with unrealistic proportions. Ex: thinking in extremes. “I’m never going to lose weight because I am broken/my metabolism is broken”
- Selective filtration: the one affected eliminates all positive events and deflects the attention to only the negative. They take comfort in the negative. Only sees their failure and considers their life a mess. They revisit the scenarios in their life that they fear the most/feel the most negative.
- Time consuming and keeps you from seeing the small wins necessary to take you from step to step in the weight loss process.
- “When I was little I was bullied for being overweight and that affects my body image to this day. I will continue to be criticized for my body whether I do the criticizing or others do it. No matter what, I am constantly thinking about my body and how negative the experience is to live in my own skin”.
- Overgeneralization: the one negative incident will become the normal ending for all other situations. They think something bad will happen every time, over and over again. No agency over outcomes. “I’ve never been able to lose weight so why would I be able to now”. No hope.
- Demand and perfectionism: inflexible and strict ideas of how other people and things ought to be. “The journey should be going this way or I should lose weight every day or I should have more progress than I do”. They find something wrong in everything
- Consequence of this is feeling guilty and having low self esteem. Shame. They always fall short of their expectations. Leading to anger of the process.
- How to manage these cognitive disorders:
- Identify the thought, look for the alternative thinking, analyze the productivity of your thoughts.
- They are just habits of thinking patterns that generally get set when you are young in response to negative events. Just change the habit of the pattern to change the outcome of the thought. “Cognitive Restructuring”.
- Examine the evidence for the claim your thought makes and work backwards.
- Is this true? Am I being negative right now? Are these just big feelings right now?
- Find a new perspective/change your mind/gather more information.
Ekkovision - Code LEX
Want to sign up for the one on one coaching waiting list? https://docs.google.com/forms/d/e/1FAIpQLSdYJp_eLAlWdwP2acJ4rnRCx_POiyxC9ymbDCtA6R04x9i4YA/viewform Find me on Instagram: https://www.instagram.com/caloriedeficit_/?hl=en TikTok: https://www.tiktok.com/@lexbabb?lang=en
**DISCLAIMER - low calorie diets are not ideal and I don’t support them. My ideal situation would be more activity.
Included in this episode:**
- Are low calorie diets ideal? No.
- Is it more ideal to be more active? Yes.
- Before supporting a lower calorie diet, I am always going to be a huge advocate for becoming way more active.
- When you are sedentary, your calories will be low.
- But sometimes - especially if you are a shorter/smaller woman, your calories are sadly lower than what the food environment we live in supports. So what can we do about it?
- Eat high protein
- I think we have heard this a lot but no one is actually taking it seriously. You have to make sacrifices to consistently hit that protein goal but you must.
- Don’t forget about fiber or fat - consistently hitting your fiber will keep you satiated for longer. If you don’t have healthy fats you are going to feel like shit.
- High volume meals - wayyyyy more fruit and veg
- Anabolic ice cream/mass meals
- Meal timing and dialing in macros
- Phasic approach and planned refeeds
- Help with preventing negative effects of dieting long term.
- Nutrient dense over all. Over everything.
- Eat high protein
- Every time you eat, it counts - you have to be intentional with what you are eating:
- If it fits my macros isn’t going to work for you.
- Nutrient dense food.
- High protein, fiber and intentional fat
- Less ultra processed foods
- Ideal meal ideas:
- Lean ground beef, potatoes, green beans with ghee/grass fed butter, egg
- Chicken thighs or breast, rice/potatoes, broccoli ghee/grass fed butter, egg
- Any salad - cottage cheese dressing
- Anabolic ice creams
- All the berries
- Nonfat greek yogurt and cottage cheese
- Fish fish fish fish, shrimp
- Fiber: beans, berries, avocado, popcorn, any veg, potatoes.
- Cut the ultra processed stuff that is high in calories, designed to make you over eat.
- Be consistent. Hit your steps. Watch out for warning signs (sleep, stress, anxiety, excessive cold, ruminating on food, brain fog). Takes time. Scary but you have to stick with the process.
Ekkovision - Code LEX
Want to sign up for the one on one coaching waiting list? https://docs.google.com/forms/d/e/1FAIpQLSdYJp_eLAlWdwP2acJ4rnRCx_POiyxC9ymbDCtA6R04x9i4YA/viewform Find me on Instagram: https://www.instagram.com/caloriedeficit_/?hl=en TikTok: https://www.tiktok.com/@lexbabb?lang=en
Included in this episode:
- if you struggle with weight loss but you still keep going and stay at it, you need to acknowledge your courage.
- it is not a weakness to feel like giving up.
- if you feel like giving up over and over and over again yet you still keep going that’s grit, that’s guts, that’s courage.
- You keep going even though you’re misunderstood or don’t know where you’re going. You keep going even though you aren’t happy with the results. You choose to keep going even though life is painful. That is courage.
- you are doing the right thing. You deserve happiness and you deserve to love yourself. Have compassion for yourself.
- that is the only way you are going to be able to overcome what’s hard now and see yourself through.
Ekkovision - Code LEX
Want to sign up for the one on one coaching waiting list? https://docs.google.com/forms/d/e/1FAIpQLSdYJp_eLAlWdwP2acJ4rnRCx_POiyxC9ymbDCtA6R04x9i4YA/viewform Find me on Instagram: https://www.instagram.com/caloriedeficit_/?hl=en TikTok: https://www.tiktok.com/@lexbabb?lang=en
In this episode:
1. Picking your realistic goal.
2. Finding your calories to match your goal.
3. Doing some MATH!!!! WOOHOO!
4. Walking through fats, protein and carbs.
5. Why numbers on MFP and online don't really work.
6. Data data data and overall consumption to drive your goals.
Ekkovision - Code LEX
Join the coaching community for the New Year habits challenge: (affordable strength training and coaching): https://www.patreon.com/CalorieDeficitUniversity/membership
Want to sign up for the one on one coaching waiting list? https://docs.google.com/forms/d/e/1FAIpQLSdYJp_eLAlWdwP2acJ4rnRCx_POiyxC9ymbDCtA6R04x9i4YA/viewform Find me on Instagram: https://www.instagram.com/caloriedeficit_/?hl=en TikTok: https://www.tiktok.com/@lexbabb?lang=en
Included in this episode:
1. Nervous system regulation.
2. Getting ready to actually enter a fat loss phase.
3. Having maturity and self awareness to enter into a fat loss phase and maintain healthy living long term.
4. Being ready to approach weight, health and fat loss from a place of detachment/having dealt with your emotions healthily and appropriately.
5. Encouragement.
Ekkovision - Code LEX
Join the coaching community for the New Year habits challenge: (affordable strength training and coaching): https://www.patreon.com/CalorieDeficitUniversity/membership
Want to sign up for the one on one coaching waiting list? https://docs.google.com/forms/d/e/1FAIpQLSdYJp_eLAlWdwP2acJ4rnRCx_POiyxC9ymbDCtA6R04x9i4YA/viewform Find me on Instagram: https://www.instagram.com/caloriedeficit_/?hl=en TikTok: https://www.tiktok.com/@lexbabb?lang=en
Included in this episode:
1. Habits, behaviors and mindset of someone who will not lose weight or feels stuck in weight loss.
2. Areas of improvement.
3. Solutions - lack of self control and how to control your urges.
4. People swear they are fighting demons, when the whole time they’re fighting the consequences of their choices.
Ekkovision - Code LEX
Join the coaching community for the New Year habits challenge: (affordable strength training and coaching): https://www.patreon.com/CalorieDeficitUniversity/membership
Want to sign up for the one on one coaching waiting list? https://docs.google.com/forms/d/e/1FAIpQLSdYJp_eLAlWdwP2acJ4rnRCx_POiyxC9ymbDCtA6R04x9i4YA/viewform Find me on Instagram: https://www.instagram.com/caloriedeficit_/?hl=en TikTok: https://www.tiktok.com/@lexbabb?lang=en
Included in this episode:
1. How to make a meal plan for yourself based on your macros.
2. Math of working back your macros from calories.
3. Adherence chat about achieving goals through macro tracking.
Ekkovision - Code LEX
Join the coaching community for the New Year habits challenge: (affordable strength training and coaching): https://www.patreon.com/CalorieDeficitUniversity/membership
Want to sign up for the one on one coaching waiting list? https://docs.google.com/forms/d/e/1FAIpQLSdYJp_eLAlWdwP2acJ4rnRCx_POiyxC9ymbDCtA6R04x9i4YA/viewform Find me on Instagram: https://www.instagram.com/caloriedeficit_/?hl=en TikTok: https://www.tiktok.com/@lexbabb?lang=en
In this episode:
1. If you feel like you lack accountability, you might fall into one of these categories or a few of them.
2. Accountability isn't magic. Discipline isn't either. It's usually something deeper.
3. Most people lie to themselves and don't have integrity. Coaching won't fix that.
4. Everyone has to take accountability for something. You're probably better with accountability than you think.
5. No one is coming to save you.
Ekkovision - Code LEX
Join the coaching community for the New Year habits challenge: (affordable strength training and coaching): https://www.patreon.com/CalorieDeficitUniversity/membership
Want to sign up for the one on one coaching waiting list? https://docs.google.com/forms/d/e/1FAIpQLSdYJp_eLAlWdwP2acJ4rnRCx_POiyxC9ymbDCtA6R04x9i4YA/viewform Find me on Instagram: https://www.instagram.com/caloriedeficit_/?hl=en TikTok: https://www.tiktok.com/@lexbabb?lang=en
In this episode:
- What is food noise?
- Why do some deal with it while others don't?
- What can we do about?
- Reality check and fix that isn't quick :(
Ekkovision - Code LEX
Join the coaching community for the New Year habits challenge: (affordable strength training and coaching): https://www.patreon.com/CalorieDeficitUniversity/membership
Want to sign up for the one on one coaching waiting list? https://docs.google.com/forms/d/e/1FAIpQLSdYJp_eLAlWdwP2acJ4rnRCx_POiyxC9ymbDCtA6R04x9i4YA/viewform Find me on Instagram: https://www.instagram.com/caloriedeficit_/?hl=en TikTok: https://www.tiktok.com/@lexbabb?lang=en
Included in this episode:
- What is the difference - athletic body fat vs healthy body fat
- No flexibility
- Food is different
- Training vs working out/exercising
- Supplements
- Cardio
Ekkovision - Code LEX
Join the coaching community for the New Year habits challenge: (affordable strength training and coaching): https://www.patreon.com/CalorieDeficitUniversity/membership
Want to sign up for the one on one coaching waiting list? https://docs.google.com/forms/d/e/1FAIpQLSdYJp_eLAlWdwP2acJ4rnRCx_POiyxC9ymbDCtA6R04x9i4YA/viewform Find me on Instagram: https://www.instagram.com/caloriedeficit_/?hl=en TikTok: https://www.tiktok.com/@lexbabb?lang=en
In this episode:
1. Disclaimer
2. Therapy and different practices
3. Medical care and total health/healing
4. Life changes
5. Nutrition, protein, fats
6. Training
7. Routines
8. What we aren't going to do
9. Love, acceptance, encouragement
Ekkovision - Code LEX
Join the coaching community for the New Year habits challenge: (affordable strength training and coaching): https://www.patreon.com/CalorieDeficitUniversity/membership
Want to sign up for the one on one coaching waiting list? https://docs.google.com/forms/d/e/1FAIpQLSdYJp_eLAlWdwP2acJ4rnRCx_POiyxC9ymbDCtA6R04x9i4YA/viewform Find me on Instagram: https://www.instagram.com/caloriedeficit_/?hl=en TikTok: https://www.tiktok.com/@lexbabb?lang=en
In this episode we talk about:
1. The classic dieter that says they are only eating 800-1200 calories a day and not losing weight.
2. Ultimately how to hack your life and put time back on the clock - the most precious resource.
Ekkovision - Code LEX
Join the coaching community for the New Year habits challenge: (affordable strength training and coaching): https://www.patreon.com/CalorieDeficitUniversity/membership
Want to sign up for the one on one coaching waiting list? https://docs.google.com/forms/d/e/1FAIpQLSdYJp_eLAlWdwP2acJ4rnRCx_POiyxC9ymbDCtA6R04x9i4YA/viewform Find me on Instagram: https://www.instagram.com/caloriedeficit_/?hl=en TikTok: https://www.tiktok.com/@lexbabb?lang=en
In this episode:
1. How to get out of your own funk!
Ekkovision - Code LEX
Join the coaching community for the New Year habits challenge: (affordable strength training and coaching): https://www.patreon.com/CalorieDeficitUniversity/membership
Want to sign up for the one on one coaching waiting list? https://docs.google.com/forms/d/e/1FAIpQLSdYJp_eLAlWdwP2acJ4rnRCx_POiyxC9ymbDCtA6R04x9i4YA/viewform Find me on Instagram: https://www.instagram.com/caloriedeficit_/?hl=en TikTok: https://www.tiktok.com/@lexbabb?lang=en
In this episode:
- Romanticize your life - or the life of being lean.
- Restorative and restful practices:
- Baths, care management - like hygiene, washing bed sheets, cleaning your house
- Magnesium bedtime ritual
- Walking and journaling
- Mindful morning - coffee or tea ritual
- Engaging with food and exercise outside of your diet
- Making meals with friends, getting outside, playing sports
- Try new recipes
Ekkovision - Code LEX
Join the coaching community for the New Year habits challenge: (affordable strength training and coaching): https://www.patreon.com/CalorieDeficitUniversity/membership
Want to sign up for the one on one coaching waiting list? https://docs.google.com/forms/d/e/1FAIpQLSdYJp_eLAlWdwP2acJ4rnRCx_POiyxC9ymbDCtA6R04x9i4YA/viewform Find me on Instagram: https://www.instagram.com/caloriedeficit_/?hl=en TikTok: https://www.tiktok.com/@lexbabb?lang=en
In this episode:
- No one wants to be overweight
- Food addiction is no joke
- Coping
- You will never feel free until you deal with your trauma
- No one got to being 500 lbs because they liked sugar a little too much
- Accept the positive aspects of the body positive movement and reject the negative
- The positives: no promoting being dangerously or unsustainably thin, making room for different bodies, acceptance of all beauty and rejection of specific beauty standards.
- The negatives: promoting an unhealthy body fat percentage. Not addressing the realities of being overweight.
- There is a place for personal accountability even when life just happens to you.
Ekkovision - Code LEX
Join the coaching community for the New Year habits challenge: (affordable strength training and coaching): https://www.patreon.com/CalorieDeficitUniversity/membership
Want to sign up for the one on one coaching waiting list? https://docs.google.com/forms/d/e/1FAIpQLSdYJp_eLAlWdwP2acJ4rnRCx_POiyxC9ymbDCtA6R04x9i4YA/viewform Find me on Instagram: https://www.instagram.com/caloriedeficit_/?hl=en TikTok: https://www.tiktok.com/@lexbabb?lang=en
In this episode we talk about:
1. How to get abs
2. The pros and cons of having abs.
3. The role genetics plays in having abs.
4. Body fat percentages and abs.
5. How to get lean enough and how diet and exercise plays a huge role.
6. The impact of social media and comparing yourself to someone's snapshot of abs.
Ekkovision - Code LEX
Join the coaching community for the New Year habits challenge: (affordable strength training and coaching): https://www.patreon.com/CalorieDeficitUniversity/membership
Want to sign up for the one on one coaching waiting list? https://docs.google.com/forms/d/e/1FAIpQLSdYJp_eLAlWdwP2acJ4rnRCx_POiyxC9ymbDCtA6R04x9i4YA/viewform Find me on Instagram: https://www.instagram.com/caloriedeficit_/?hl=en TikTok: https://www.tiktok.com/@lexbabb?lang=en
In this episode:
1. It's math.
2. It's you. Life is hard.
3. Maybe you're not ready to diet.
4. You're not being honest with yourself.
5. The four questions to ask yourself to get to the root of why.
Ekkovision - Code LEX
Join the coaching community for the New Year habits challenge: (affordable strength training and coaching): https://www.patreon.com/CalorieDeficitUniversity/membership
Want to sign up for the one on one coaching waiting list? https://docs.google.com/forms/d/e/1FAIpQLSdYJp_eLAlWdwP2acJ4rnRCx_POiyxC9ymbDCtA6R04x9i4YA/viewform Find me on Instagram: https://www.instagram.com/caloriedeficit_/?hl=en TikTok: https://www.tiktok.com/@lexbabb?lang=en
Included in this episode:
An in depth educational episode about your own macro and micronutrients to be successful in any aspect of your diet or future physique goals.
Ekkovision - Code LEX
Join the coaching community for the New Year habits challenge: (affordable strength training and coaching): https://www.patreon.com/CalorieDeficitUniversity/membership
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What's included in the episode:
1. Is this the magic pill everyone has been dreaming of?
2. Am I out of a job?
3. What is a GLP1?
3. Why does the GLP1 work?
4. Issues with the drug and the studies on it.
5. What also works but most aren't willing to do.
Ekkovision - Code LEX
Join the coaching community for the New Year habits challenge: (affordable strength training and coaching): https://www.patreon.com/CalorieDeficitUniversity/membership
Want to sign up for the one on one coaching waiting list? https://docs.google.com/forms/d/e/1FAIpQLSdYJp_eLAlWdwP2acJ4rnRCx_POiyxC9ymbDCtA6R04x9i4YA/viewform Find me on Instagram: https://www.instagram.com/caloriedeficit_/?hl=en TikTok: https://www.tiktok.com/@lexbabb?lang=en
In this episode
* We talk about what influencers won't tell you about their financial and physical success. It's easy to watch a video of someone and think that there is something wrong with you. It's easy to watch a video of someone and wonder why you can't achieve the physique that they have. We dive into why that is and why you should stop comparing yourself to influencers.
Ekkovision - Code LEX
Join the coaching community for the New Year habits challenge: (affordable strength training and coaching): https://www.patreon.com/CalorieDeficitUniversity/membership
Want to sign up for the one on one coaching waiting list? https://docs.google.com/forms/d/e/1FAIpQLSdYJp_eLAlWdwP2acJ4rnRCx_POiyxC9ymbDCtA6R04x9i4YA/viewform Find me on Instagram: https://www.instagram.com/caloriedeficit_/?hl=en TikTok: https://www.tiktok.com/@lexbabb?lang=en
In this episode:
*The common misconception that you can damage your metabolism and that is holding you back from weight loss long term.
- Minnesota Starvation experiment during World War II
- Bodybuilders in contest prep
- Wrestlers with weight cutting practices
- Anorectic women
- Malnourished individuals
Ekkovision - Code LEX
Join the coaching community for the New Year habits challenge: (affordable strength training and coaching): https://www.patreon.com/CalorieDeficitUniversity/membership
Want to sign up for the one on one coaching waiting list? https://docs.google.com/forms/d/e/1FAIpQLSdYJp_eLAlWdwP2acJ4rnRCx_POiyxC9ymbDCtA6R04x9i4YA/viewform Find me on Instagram: https://www.instagram.com/caloriedeficit_/?hl=en TikTok: https://www.tiktok.com/@lexbabb?lang=en
Included In This Episode:
*A very unique approach to fixing your bad habits long term.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9234256/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10334851/
https://hms.harvard.edu/news-events/publications-archive/brain/dancing-brain
Ekkovision - Code LEX
Join the coaching community for the New Year habits challenge: (affordable strength training and coaching): https://www.patreon.com/CalorieDeficitUniversity/membership
Want to sign up for the one on one coaching waiting list? https://docs.google.com/forms/d/e/1FAIpQLSdYJp_eLAlWdwP2acJ4rnRCx_POiyxC9ymbDCtA6R04x9i4YA/viewform Find me on Instagram: https://www.instagram.com/caloriedeficit_/?hl=en TikTok: https://www.tiktok.com/@lexbabb?lang=en
In this episode we talk about:
1. Mental health is physical health and physical health is mental health. They really do go hand in hand and live in a symbiotic relationship.
2. Stigma around mental health
3. Ableism in mental health
4. Lacking empathy
5. Privilege in mental health
6. Systemic issues in mental health
7. How does mental health relate to weight/physical health?
8. What we can do about it all.
Ekkovision - Code LEX
Join the coaching community for the New Year habits challenge: (affordable strength training and coaching): https://www.patreon.com/CalorieDeficitUniversity/membership
Want to sign up for the one on one coaching waiting list? https://docs.google.com/forms/d/e/1FAIpQLSdYJp_eLAlWdwP2acJ4rnRCx_POiyxC9ymbDCtA6R04x9i4YA/viewform Find me on Instagram: https://www.instagram.com/caloriedeficit_/?hl=en TikTok: https://www.tiktok.com/@lexbabb?lang=en
In this episode:
1. What is gentle dieting?
2. What is gentle coaching?
3. What is Goggins Level Accountability?
4. Benefits and disadvantages of both.
5. Strategy as the solution.
Ekkovision - Code LEX
Join the coaching community for the New Year habits challenge: (affordable strength training and coaching): https://www.patreon.com/CalorieDeficitUniversity/membership
Want to sign up for the one on one coaching waiting list? https://docs.google.com/forms/d/e/1FAIpQLSdYJp_eLAlWdwP2acJ4rnRCx_POiyxC9ymbDCtA6R04x9i4YA/viewform Find me on Instagram: https://www.instagram.com/caloriedeficit_/?hl=en TikTok: https://www.tiktok.com/@lexbabb?lang=en
In this episode:
* https://www.instagram.com/soheefit/?hl=en
We talk about the 7 main principles surrounding long term successful weight loss beyond a healthy diet and exercise.
Ekkovision - Code LEX
Join the coaching community for the New Year habits challenge: (affordable strength training and coaching): https://www.patreon.com/CalorieDeficitUniversity/membership
Want to sign up for the one on one coaching waiting list? https://docs.google.com/forms/d/e/1FAIpQLSdYJp_eLAlWdwP2acJ4rnRCx_POiyxC9ymbDCtA6R04x9i4YA/viewform Find me on Instagram: https://www.instagram.com/caloriedeficit_/?hl=en TikTok: https://www.tiktok.com/@lexbabb?lang=en
In this episode:
1. This isn't a David Goggins huddle where I scream at you ;)
2. This will help you feel enlightened and supported.
3. Feeling lazy or struggling with laziness is not a new concept.
4. Let's look to history; Japan.
5. Ikigai - having a purpose in life.
6. The four rules of Ikigai.
7. Kaizen.
8. Shoshin.
9. Hara Hachi Bu.
10. Shinrin-Yoku.
11. Wabi-sabi.
12. Ganbaru.
13. You are far more disciplined than you know or give yourself credit for.
Ekkovision - Code LEX
Join the coaching community for the New Year habits challenge: (affordable strength training and coaching): https://www.patreon.com/CalorieDeficitUniversity/membership
Want to sign up for the one on one coaching waiting list? https://docs.google.com/forms/d/e/1FAIpQLSdYJp_eLAlWdwP2acJ4rnRCx_POiyxC9ymbDCtA6R04x9i4YA/viewform Find me on Instagram: https://www.instagram.com/caloriedeficit_/?hl=en TikTok: https://www.tiktok.com/@lexbabb?lang=en
In this episode:
1. Miley Cyrus' arms are awesome.
2. Pilates & veganism for 12 years babe.
3. Too many women are afraid of strength training.
4. The body that you want is probably heavier than you'd think.
5. The body that you want is toned from the amount of muscle it has.
6. The body that looks too bulky is just not revealing muscle from too much body fat.
7. Most people operate around 50% body fat and could benefit from lean muscle mass.
8. You need to let go of the way that you look as being the only or primary factor driving your health pursuits.
Ekkovision - Code LEX
Want to sign up for the one on one coaching waiting list? https://docs.google.com/forms/d/e/1FAIpQLSdYJp_eLAlWdwP2acJ4rnRCx_POiyxC9ymbDCtA6R04x9i4YA/viewform Find me on Instagram: https://www.instagram.com/caloriedeficit_/?hl=en TikTok: https://www.tiktok.com/@lexbabb?lang=en
In this episode:
1. What is maintenance?
2. What is the purpose of maintenance?
3. When is a good time to eat at maintenance?
4. Most people already have periods of maintenance without thinking about it.
5. Don't fear maintenance.
6. #1 issue I see with people eating at maintenance and what it reveals.
7. How you can make body composition changes while eating at maintenance.
8. How to properly institute maintenance eating.
9. Nutrition management is a slow process.
Ekkovision - Code LEX
Want to sign up for the one on one coaching waiting list? https://docs.google.com/forms/d/e/1FAIpQLSdYJp_eLAlWdwP2acJ4rnRCx_POiyxC9ymbDCtA6R04x9i4YA/viewform Find me on Instagram: https://www.instagram.com/caloriedeficit_/?hl=en TikTok: https://www.tiktok.com/@lexbabb?lang=en
In this podcast episode:
1. What 80/20 actually looks like.
2. Most of you are doing 50/50
3. Stop comparing yourself to someone's 100%
4. Serious accountability check
5. Complaining check
6. Encouragement and motivation to get it done
Ekkovision - Code LEX
Join the coaching community for the New Year habits challenge: (affordable strength training and coaching): https://www.patreon.com/CalorieDeficitUniversity/membership
Want to sign up for the one on one coaching waiting list? https://docs.google.com/forms/d/e/1FAIpQLSdYJp_eLAlWdwP2acJ4rnRCx_POiyxC9ymbDCtA6R04x9i4YA/viewform Find me on Instagram: https://www.instagram.com/caloriedeficit_/?hl=en TikTok: https://www.tiktok.com/@lexbabb?lang=en
In this episode:
Why it feels like you’re dieting but your body isn’t changing much
- Undereating
- Under eating during the week/eating as little as possible
- Undercutting vital nutrients for the sake of what tastes good
- Cutting out carbs and fat or focusing too heavily on one macro group like keto
- And then evening off the wagon calories or weekend off the wagon
- Underfueling
- Training fasted
- Body composition doesn’t change
- Skimping on protein
- Not wanting to give things up
- Undertrainging
Solution:
- Increase calories during the day or week by a bit.
- Prioritize nutrient dense food.
- Fuel before and after training.
- Change your training
In this episode:
1. Uncomfortable conversations :)
2. No one likes to hear that what they are doing isn't working
3. No one want to feel like their efforts are wrong
4. Most of us underestimate our intake, we talk about how
5. The energy balance equation
6. Everyone being way too focused on results alone
7. Figuring out why you're eating outside of your goals. There's always a why.
8. The secret eaters show :) fun stuff.
9. Addressing hunger once and for all
10. Psychological factors in overeating
11. What you need to do to fix it
12. Clarifying restriction
13. How to stop spinning your wheels
14. This is temporary
15. Gratitude and perspective shifts
Ekkovision - Code LEX
Join the coaching community for the New Year habits challenge: (affordable strength training and coaching): https://www.patreon.com/CalorieDeficitUniversity/membership
Want to sign up for the one on one coaching waiting list? https://docs.google.com/forms/d/e/1FAIpQLSdYJp_eLAlWdwP2acJ4rnRCx_POiyxC9ymbDCtA6R04x9i4YA/viewform Find me on Instagram: https://www.instagram.com/caloriedeficit_/?hl=en TikTok: https://www.tiktok.com/@lexbabb?lang=en
In this episode we talk about:
1. If you hate the process, we address it.
2. Embracing the process and the process of acceptance.
3. Finding something you like in the process.
4. Doing the same stuff over and over again to build your discipline.
5. Getting the results.
6. You don't lack discipline.
7. Growing up a bit.
8. Hot takes about belief systems that limit you and hold you back from your success.
9. Stop focusing on results.
10. The man who learns to accept things as they are will arrive at their desire sooner than a man who resists his own fate, whatever that fate may be.
11. The longer you fight the reality of being and getting healthy, the sooner your end/fate will arrive. It will catch up to you. A lot of people really wrestle with accepting the reality of being healthy and what you have to do to change your daily habits. The sooner you stop playing games with yourself in your head about what needs to get done, the sooner you will achieve the daily habits required to get the results you want.
Ekkovision - Code LEX
Join the coaching community for the New Year habits challenge: (affordable strength training and coaching): https://www.patreon.com/CalorieDeficitUniversity/membership
Want to sign up for the one on one coaching waiting list? https://docs.google.com/forms/d/e/1FAIpQLSdYJp_eLAlWdwP2acJ4rnRCx_POiyxC9ymbDCtA6R04x9i4YA/viewform Find me on Instagram: https://www.instagram.com/caloriedeficit_/?hl=en TikTok: https://www.tiktok.com/@lexbabb?lang=en
In this episode we talk about:
- Holiday Interlude - dieting over the holidays won't do much. One holidays isn't going to derail you from your goals.
- January 1st is a Monday. If you don't prepare, prepare to fail.
- Star the New Year right
- No more crash dieting
- Dedicate your entire next year
- The 3 Steps Needed
- How you're going to implement the 3 steps
- Be honest with yourself
- You're capable of more than you know
- The mechanisms for weight loss are very simple but we mess it up with our feelings about it and around it.
Ekkovision - Code LEX
Join the coaching community for the New Year (affordable strength training and coaching): https://www.patreon.com/CalorieDeficitUniversity/membership
Want to sign up for the one on one coaching waiting list? https://docs.google.com/forms/d/e/1FAIpQLSdYJp_eLAlWdwP2acJ4rnRCx_POiyxC9ymbDCtA6R04x9i4YA/viewform Find me on Instagram: https://www.instagram.com/caloriedeficit_/?hl=en TikTok: https://www.tiktok.com/@lexbabb?lang=en
In this episode we talk about:
1. Why so many people struggle to lose weight long term
2. How change is much harder than you'd think
3. Most people have a deep unwillingness to change their minds
4. Most are unaware just how bad the food environment really is
5. Everyone has food rules that hold them back
6. Most are unaware of how much they consume
7. Life gets in the way
8. No one has a good support system
9. Healthcare inaccessibility
10. Personal story :)
Ekkovision - Code LEX
Join the coaching community (affordable strength training and coaching): https://www.patreon.com/CalorieDeficitUniversity/membership
Want to sign up for the one on one coaching waiting list? https://docs.google.com/forms/d/e/1FAIpQLSdYJp_eLAlWdwP2acJ4rnRCx_POiyxC9ymbDCtA6R04x9i4YA/viewform Find me on Instagram: https://www.instagram.com/caloriedeficit_/?hl=en TikTok: https://www.tiktok.com/@lexbabb?lang=en
In this episode we talk about:
1. Misconceptions about healthy food
2. Dispelling food rules/beliefs
3. Eating canned food and frozen food is king
4. The cost of healthy food debate
5. Distorted food prices
6. What drive the difference in diet between poor and rich households
7. What drives food costs
8. Food affordability tips
9. Comparing prices and foods
https://www.hsph.harvard.edu/news/press-releases/healthy-vs-unhealthy-diet-costs-1-50-more/#:~:text=%E2%80%9CWhile%20healthier%20diets%20did%20cost,by%20about%20%24550%20per%20year.
https://www.science.org/doi/10.1126/sciadv.abi8807
Ekkovision - Code LEX
Join the coaching community (affordable strength training and coaching): https://www.patreon.com/CalorieDeficitUniversity/membership
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In this episode we talk about:
1. Data we have and don't have on refeeding
2. Benefits of refeeding
3. Disadvantages and pitfalls of refeeding
4. What is a refeed?
5. What a refeed is not
6. When is a refeed necessary?
7. Who is a refeed for?
8. What is the difference between a refeed and reverse dieting?
9. How to incorporate a refeed into your diet.
10. How to use a refeed to hit a performance goal.
11. Behind the scenes of physique competitors doing refeeds or so they say.
https://biolayne.com/articles/nutrition/refeed-days-what-has-science-shown/
https://levelsprotein.com/blogs/nutrition/refeed-day#:~:text=The%20popular%20idea%20of%20how,fat%2Dburning%5B%5D.*
Ekkovision - Code LEX
Join the coaching community (affordable strength training and coaching): https://www.patreon.com/CalorieDeficitUniversity/membership
Want to sign up for the one on one coaching waiting list? https://docs.google.com/forms/d/e/1FAIpQLSdYJp_eLAlWdwP2acJ4rnRCx_POiyxC9ymbDCtA6R04x9i4YA/viewform Find me on Instagram: https://www.instagram.com/caloriedeficit_/?hl=en TikTok: https://www.tiktok.com/@lexbabb?lang=en
**Food is expensive but eating healthy doesn't have to break the bank. We are going to talk about this in an episode coming up in the second week of December :)
In this episode we talk about:
1. Disease and it's correlation to the food we eat
2. Some scary stats
3. How disease is preventable
4. The gut and what it shows us about disease
5. Perspective shift on food
6. What is in a disease prevention diet
7. What you're actually not getting about your diet
8. Everyone wishes that they would have done something to prevent it
9. How to have a better end of life
10. The nuances of access - education, cost of food and culture
Sources:
https://www.cdc.gov/chronicdisease/resources/publications/factsheets/nutrition.htm#:~:text=Adults%20who%20eat%20a%20healthy,these%20conditions%20and%20avoid%20complications
https://www.nih.gov/news-events/nih-research-matters/how-dietary-factors-influence-disease-risk
https://www.health.harvard.edu/blog/diet-disease-and-the-microbiome-2021042122400
Ekkovision - Code LEX
Join the coaching community (affordable strength training and coaching): https://www.patreon.com/CalorieDeficitUniversity/membership
Want to sign up for the one on one coaching waiting list? https://docs.google.com/forms/d/e/1FAIpQLSdYJp_eLAlWdwP2acJ4rnRCx_POiyxC9ymbDCtA6R04x9i4YA/viewform Find me on Instagram: https://www.instagram.com/caloriedeficit_/?hl=en TikTok: https://www.tiktok.com/@lexbabb?lang=en
In this episode we talk about:
1. Overrated and underrated stress management practices.
2. Why stress management practices are important.
3. The impact stress has on your health.
4. How to manage your stress practically.
5. Encouragement and perspective around stress.
6. Mindfulness inventory.
7. Learning how to talk to yourself and perceive your surrounding.
8. How to be realistic about the things that you can and can't change.
Ekkovision - Code LEX
Join the coaching community (affordable strength training and coaching): https://www.patreon.com/CalorieDeficitUniversity/membership
Want to sign up for the one on one coaching waiting list? https://docs.google.com/forms/d/e/1FAIpQLSdYJp_eLAlWdwP2acJ4rnRCx_POiyxC9ymbDCtA6R04x9i4YA/viewform Find me on Instagram: https://www.instagram.com/caloriedeficit_/?hl=en TikTok: https://www.tiktok.com/@lexbabb?lang=en
In this episode we talk about:
1. How micro behaviors are the foundation of success long term.
2. Wake up routine.
3. Cortisol reduction protocols found in caffeine delay and hydration with electrolytes.
4. Yoga, meditation, journaling - grounding practices.
5. Screen time.
6. Sun and outside exposure.
7. The myth of polar plunges and content creators.
8. Caffeine intake cut offs.
9. Alcohol boundaries.
10. How to actually get to bed.
11. Supplementation and myths.
Ekkovision - Code LEX
Join the coaching community (affordable strength training and coaching): https://www.patreon.com/CalorieDeficitUniversity/membership
Want to sign up for the one on one coaching waiting list? https://docs.google.com/forms/d/e/1FAIpQLSdYJp_eLAlWdwP2acJ4rnRCx_POiyxC9ymbDCtA6R04x9i4YA/viewform Find me on Instagram: https://www.instagram.com/caloriedeficit_/?hl=en TikTok: https://www.tiktok.com/@lexbabb?lang=en
In this episode we discuss:
1. Is starvation mode a real thing?
2. What are the implications of having PCOS or a thyroid condition?
3. What are the implications of metabolic conditions?
4. What might be wrong with me if I feel like I can't lose weight on a deficit?
5. Does my body hold on to fat?
6. Can my body prevent me from losing fat?
7. Can't not eating enough cause me to not lose weight?
8. The Minnesota Starvation Experiment and what we learned from it
9. How stress impacts weight loss.
10. What is metabolic compensation?
11. What is metabolic adaptation?
12. What is metabolic damage?
13 The best message you'll ever hear - motivating conclusion.
Sources:
Antioxid Redox Signal. 2011 Jan 15; 14(2): 275–287. doi: 10.1089/ars.2010.3253.
MetabolicEffect.com. “How to Maintain Weight Loss and Beat Weight Loss Resistance”
Med Sci Sports Exerc. 2010 Feb;42(2):326-37. doi: 10.1249/MSS.0b013e3181b2ef8e.
The New York Times. “Metabolism Found to Adjust For a Body’s Natural Weight”
Thyroid. 2014 Jan 1; 24(1): 19–26. doi: 10.1089/thy.2013.0055.
Clin Endocrinol (Oxf). 2003 Aug;59(2):258-62.
https://www.apa.org/monitor/2013/10/hunger
Join the coaching community (affordable strength training and coaching): https://www.patreon.com/CalorieDeficitUniversity/membership
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In this episode we talk about:
1. Do calories really matter?
2. Are all calories created equal?
3. Thermogenic effect of food.
4. Digestability.
5. Macronutrients and micronutrients.
6. Satiability and gut health.
7. Twinkie guy & Potato guy
8. NEAT as a missing link for many.
9. Consistency.
Join the coaching community (affordable strength training and coaching): https://www.patreon.com/CalorieDeficitUniversity/membership
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In this episode we talked about:
1. Why dieting might actually be easier than maintaining
2. Perspective
3. Bulking isn't for everyone
4. Why maintaining your results is really hard
Join the coaching community (affordable strength training and coaching): https://www.patreon.com/CalorieDeficitUniversity/membership
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In this episode we talk about just what it takes to do a mini cut, who it's for and why people do it. I hope that this helps you contextualize what goes on behind the scenes of those crazy transformations.
Join the coaching community (affordable strength training and coaching): https://www.patreon.com/CalorieDeficitUniversity/membership
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In this episode we talk about:
1. Plans are great but a plan without execution will absolutely tear you up.
2. You can own your bullshit or your bullshit WILL own you.
3. The ultimate balancing act nuances.
4. The cycle of self sabotage.
5. Action, action, action is the way you end up sticking on plan.
Join the coaching community (affordable strength training and coaching): https://www.patreon.com/CalorieDeficitUniversity/membership
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In this episode we talk about:
1. Improving your discipline with one second decisions.
2. Short but epic episode. Very important.
Join the coaching community (affordable strength training and coaching): https://www.patreon.com/CalorieDeficitUniversity/membership
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*The voices are back by popular demand. Thank you for the support everyone. Love you all.
In this episode we talk about
1. Where you could potentially go wrong when you're trying to lose body fat
2. The pitfalls many face in a deficit that leads them to believe that the deficit isn't working
3. Where to get motivation from
4. General encouragement and answers when you feel defeated in your journey
5. Tough love as always :)
Join the coaching community (affordable strength training and coaching): https://www.patreon.com/CalorieDeficitUniversity/membership
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In this episode:
1. How to figure out your own calories
2. Deciding the duration of your deficit
3. Managing biofeedback
4. Tracking food, macro and micro nutrients
5. Sustainability within your dieting
6. Exercise guidelines like cardio and weight lifting
7. Stress reduction practices
8. Accountability and adherence practices
Ekkovision Supplements - Code LEX for 10% off
https://ekkovision.com/?ref=GqRy26WZH9zkg8
Join the coaching community (affordable strength training and coaching): https://www.patreon.com/CalorieDeficitUniversity/membership
Want to sign up for the one on one coaching waiting list? https://docs.google.com/forms/d/e/1FAIpQLSdYJp_eLAlWdwP2acJ4rnRCx_POiyxC9ymbDCtA6R04x9i4YA/viewform Find me on Instagram: https://www.instagram.com/caloriedeficit_/?hl=en TikTok: https://www.tiktok.com/@lexbabb?lang=en
This episode is a little bit different - not prepared at all, no notes, thoughts I've been having in response to feedback I get on the podcast. I get raw and emotional and share a little bit more about my and my mind with you all. Hearts all around. Surprisingly ended up being an ok episode.
Ekkovision Supplements - Code LEX for 10% off
https://ekkovision.com/?ref=GqRy26WZH9zkg8
Join the coaching community (affordable strength training and coaching): https://www.patreon.com/CalorieDeficitUniversity/membership
Want to sign up for the one on one coaching waiting list? https://docs.google.com/forms/d/e/1FAIpQLSdYJp_eLAlWdwP2acJ4rnRCx_POiyxC9ymbDCtA6R04x9i4YA/viewform Find me on Instagram: https://www.instagram.com/caloriedeficit_/?hl=en TikTok: https://www.tiktok.com/@lexbabb?lang=en
“how to stop being a quitter”In this episode I talk about:
1. The industry lying to you to keep you as a client forever.
2. You are not weak minded.
3. Practicing discipline.
4. Ten practical solutions to overcoming quitter mentality
5. The final "ah ha" strategy for not quitting
6. Real life examples of excuses and reasons people quit and how they overcome them
7. Encouragement to keep going
Ekkovision Supplements - Code LEX for 10% off
https://ekkovision.com/?ref=GqRy26WZH9zkg8
Join the coaching community (affordable strength training and coaching): https://www.patreon.com/CalorieDeficitUniversity/membership
Want to sign up for the one on one coaching waiting list? https://docs.google.com/forms/d/e/1FAIpQLSdYJp_eLAlWdwP2acJ4rnRCx_POiyxC9ymbDCtA6R04x9i4YA/viewform Find me on Instagram: https://www.instagram.com/caloriedeficit_/?hl=en TikTok: https://www.tiktok.com/@lexbabb?lang=en
Ekkovision Supplements - Code LEX for 10% off
https://ekkovision.com/?ref=GqRy26WZH9zkg8
Join the coaching community (affordable strength training and coaching): https://www.patreon.com/CalorieDeficitUniversity/membership
Want to sign up for the one on one coaching waiting list? https://docs.google.com/forms/d/e/1FAIpQLSdYJp_eLAlWdwP2acJ4rnRCx_POiyxC9ymbDCtA6R04x9i4YA/viewform Find me on Instagram: https://www.instagram.com/caloriedeficit_/?hl=en TikTok: https://www.tiktok.com/@lexbabb?lang=en In this episode we talk about:1. YES - you can increase your will power
2. Baumeister study
3. How your will power is like a muscle
4. Limiting fatiguing choices
5. Practice practice practice
6. Actually giving yourself a shot
7. Actually balancing out your life and food intake
8. Exposure therapy
9. Positive reinforcement
Ekkovision Supplements - Code LEX for 10% off
https://ekkovision.com/?ref=GqRy26WZH9zkg8
Join the coaching community (affordable strength training and coaching): https://www.patreon.com/CalorieDeficitUniversity/membership
Want to sign up for the one on one coaching waiting list? https://docs.google.com/forms/d/e/1FAIpQLSdYJp_eLAlWdwP2acJ4rnRCx_POiyxC9ymbDCtA6R04x9i4YA/viewform Find me on Instagram: https://www.instagram.com/caloriedeficit_/?hl=en TikTok: https://www.tiktok.com/@lexbabb?lang=enIn this episode we talk about:
- The differences between disordered eating and an eating disorder.
- What are the causes of both?
- Answering the question.
- What do you do about the negative feelings around dieting?
- Tracking food reveals your disordered eating.
- Overcoming the uncomfortable.
- Trusting, loving and taking care of your vessel. You only get one in life.
Ekkovision Supplements - Code LEX for 10% off
https://ekkovision.com/?ref=GqRy26WZH9zkg8
Join the coaching community (affordable strength training and coaching): https://www.patreon.com/CalorieDeficitUniversity/membership
Want to sign up for the one on one coaching waiting list? https://docs.google.com/forms/d/e/1FAIpQLSdYJp_eLAlWdwP2acJ4rnRCx_POiyxC9ymbDCtA6R04x9i4YA/viewform Find me on Instagram: https://www.instagram.com/caloriedeficit_/?hl=en TikTok: https://www.tiktok.com/@lexbabb?lang=en
In this episode we talk about:
The most comprehensive questionnaire to overcome your own bs.
You just have to listen to the episode. Probably the best one to date to get you out of your own head and in the gym ;) love you.
In this episode we talk about
1. The differences between lifestyle dieting and cutting.
2. How to know which one is right for you.
3. What do know when consuming specific media about diets.
4. Spotting the difference in a lifestyle diet and cut.
5. Longevity focus, not just dieting.
Join the coaching community (affordable strength training): https://www.patreon.com/CalorieDeficitUniversity/membership
Want to sign up for the one on one coaching waiting list? https://docs.google.com/forms/d/e/1FAIpQLSdYJp_eLAlWdwP2acJ4rnRCx_POiyxC9ymbDCtA6R04x9i4YA/viewform Find me on Instagram: https://www.instagram.com/caloriedeficit_/?hl=en TikTok: https://www.tiktok.com/@lexbabb?lang=en
In this episode we talk about:
1. Longevity intentions
2. Context around calorie amounts and intake
3. Bone density and Muscle Mass importance
4. Portion sizes
5. Media attention with calorie intake
6. Practical solutions for you as a small person
7. Coaching to get you through it
Join the coaching community (affordable strength training): https://www.patreon.com/CalorieDeficitUniversity/membership
Want to sign up for the one on one coaching waiting list? https://docs.google.com/forms/d/e/1FAIpQLSdYJp_eLAlWdwP2acJ4rnRCx_POiyxC9ymbDCtA6R04x9i4YA/viewform Find me on Instagram: https://www.instagram.com/caloriedeficit_/?hl=en TikTok: https://www.tiktok.com/@lexbabb?lang=en
In this episode we talk about how to actually track your macros like a pro and stop all the guessing. Tracking macros incorrectly could be the very thing that holds you back from successful fat loss and muscle gain. We help solve that for you.
Join the coaching community (affordable strength training): https://www.patreon.com/CalorieDeficitUniversity/membership
Want to sign up for the one on one coaching waiting list? https://docs.google.com/forms/d/e/1FAIpQLSdYJp_eLAlWdwP2acJ4rnRCx_POiyxC9ymbDCtA6R04x9i4YA/viewform Find me on Instagram: https://www.instagram.com/caloriedeficit_/?hl=en TikTok: https://www.tiktok.com/@lexbabb?lang=en
In this episode we talk about the relationship between your thoughts and your physical health - of course tools on how to improve the two and ultimately get the help you need to feel relief and take your emotional health seriously.
Join the coaching community (affordable strength training): https://www.patreon.com/CalorieDeficitUniversity/membership
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In this episode we talk about why it's important to learn and develop the performance muscle. At the end of the day, motivation is overrated and will only let you down.
Join the coaching community (affordable strength training): https://www.patreon.com/CalorieDeficitUniversity/membership
Want to sign up for the one on one coaching waiting list? https://docs.google.com/forms/d/e/1FAIpQLSdYJp_eLAlWdwP2acJ4rnRCx_POiyxC9ymbDCtA6R04x9i4YA/viewform Find me on Instagram: https://www.instagram.com/caloriedeficit_/?hl=en TikTok: https://www.tiktok.com/@lexbabb?lang=en
In this episode we talk about the practical and emotional aspects of achieving a life long physique you love.
Join the coaching community (affordable strength training): https://www.patreon.com/CalorieDeficitUniversity/membership
Want to sign up for the one on one coaching waiting list? https://docs.google.com/forms/d/e/1FAIpQLSdYJp_eLAlWdwP2acJ4rnRCx_POiyxC9ymbDCtA6R04x9i4YA/viewform Find me on Instagram: https://www.instagram.com/caloriedeficit_/?hl=en TikTok: https://www.tiktok.com/@lexbabb?lang=en
In this episode we talk about
1. The top ten (plus an extra) reasons why all your dieting efforts feel like they aren't working or bringing you the results that you are looking for.
Join the coaching community (affordable strength training): https://www.patreon.com/CalorieDeficitUniversity/membership
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What we talk about in this episode:
1. General training chit chats/do and don't
2. General training recommendations
3. Volume, training hard, training to failure
4. Nutrition and recovery
5. Absolutely DO NOTs
6. Motivation
Want to sign up for coaching? https://docs.google.com/forms/d/e/1FAIpQLSdYJp_eLAlWdwP2acJ4rnRCx_POiyxC9ymbDCtA6R04x9i4YA/viewform Find me on Instagram: https://www.instagram.com/caloriedeficit_/?hl=en TikTok: https://www.tiktok.com/@lexbabb?lang=en
What we talk about in the episode:
1. Normal vs abnormal hunger
2. Hunger in a deficit
3. Food insecurity and the reality of food and hunger
4. Changing your perspective on hunger
5. Food noise
6. Practical ways to avoid being overly hungry
7. Nuanced hunger thoughts and approaches
8. Tough mental discipline talk
9. The hunger scale and when to know to talk to your doctor about options
Find me on Instagram: https://www.instagram.com/caloriedeficit_/?hl=en TikTok: https://www.tiktok.com/@lexbabb?lang=en
Join the coaching community here: https://www.patreon.com/CalorieDeficitUniversity/membership
Sometimes you can't afford one on one personal coaching and that's okay! This community is for you to get what you need and hopefully feel empowered to manage your fitness on your own.
What you're paying for - One Monthly Workout Program & Exclusive Personal Training Content (basically what you'd get one on one with me, but without me one on one with you).
REQUIREMENTS FOR MONTHLY COACHING - ideally a gym membership, barbell accessibility, machine accessibility. I will try to provide modification when it is applicable - most things can be subbed for a DB exercise.
Each monthly workout will be a 5 day a week split - if you need to do less, do less. I will provide resources on what to do when you can only get a few days in the gym.
In this group you'll get:
- Exclusive education and calorie deficit resources
- Strength Training Programs
- Questions answered by ME!
- Motivational content
- Meal and macros ideas
- New food recommendations
- Endless fitness advice
- One on one messaging/private dms
In this episode we talk about:
1. Secrets in the fitness industry
2. Curated image
3. The media
4. Beauty standards
5. Body dysmorphia and weight lifting/getting lean
6. Comparison and the inner critic/negative self talk
7. Trying to be the smallest version of yourself and your perception of the scale
8. How to cope
9. How to gain confidence
10. How to stop seeking approval from others
Want to sign up for coaching? https://docs.google.com/forms/d/e/1FAIpQLSdYJp_eLAlWdwP2acJ4rnRCx_POiyxC9ymbDCtA6R04x9i4YA/viewform Find me on Instagram: https://www.instagram.com/caloriedeficit_/?hl=en TikTok: https://www.tiktok.com/@lexbabb?lang=en
In this episode we talk about:
1. What makes a calorie a calorie?
2. Energy balance
3. Are all calories created equal?
4. The three key buckets - macronutrients, micronutrients, volume/satiation
5. Can you really eat whatever you want and still lose weight?
6. Why body composition is really important to consider
7. Integrity and the desire to push against the boundary of saying no and improving your food environment
Publications:
https://pubmed.ncbi.nlm.nih.gov/15113737/
https://pubmed.ncbi.nlm.nih.gov/29763084/#:~:text=Calories%20are%20a%20measure%20of,to%20the%20calories%20in%20food.
https://pubmed.ncbi.nlm.nih.gov/15282028/
Want to sign up for coaching? https://docs.google.com/forms/d/e/1FAIpQLSdYJp_eLAlWdwP2acJ4rnRCx_POiyxC9ymbDCtA6R04x9i4YA/viewform Find me on Instagram: https://www.instagram.com/caloriedeficit_/?hl=en TikTok: https://www.tiktok.com/@lexbabb?lang=en
New podcast info: The Greatest Revenge on Instagram & The Greatest Revenge Resources
What do we talk about in the episode?
1. Just doing the d@mn thing
2. Extreme ownership
3. Relentless accountability
4. How to be kind to yourself
5. Perspective
6. Practical ways to actually own your sh!t
7. Podcast announcement for The Greatest Revenge
Want to sign up for coaching? https://docs.google.com/forms/d/e/1FAIpQLSdYJp_eLAlWdwP2acJ4rnRCx_POiyxC9ymbDCtA6R04x9i4YA/viewform Find me on Instagram: https://www.instagram.com/caloriedeficit_/?hl=en TikTok: https://www.tiktok.com/@lexbabb?lang=en
In this episode we talk about:
1. When to hire a coach
2. Why you should hire a coach
3. How to lose fat alone without a coach
4. Tough love
5. When it's time part from your coach
6. What makes a bad coach?
7. What makes a bad client?
8. How to get your money's worth from your coach
Want to sign up for coaching? https://docs.google.com/forms/d/e/1FAIpQLSdYJp_eLAlWdwP2acJ4rnRCx_POiyxC9ymbDCtA6R04x9i4YA/viewform Find me on Instagram: https://www.instagram.com/caloriedeficit_/?hl=en TikTok: https://www.tiktok.com/@lexbabb?lang=en
In this episode we talk about:
1. What is eating at maintenance calories?
2. How do I optimize maintenance and not gain fat back?
3. The pitfalls to watch out for while in maintenance
4. Do I need a diet break?
5. Study on diet breaks and if they actually work or help at all
6. Maintenance and diet adherence
7. Diet break as a tool but not a fix
8. Lean bulking and main gaining
9. Body composition takes more time than you'd think
10. Raise your standards for your health
Want to sign up for coaching? https://docs.google.com/forms/d/e/1FAIpQLSdYJp_eLAlWdwP2acJ4rnRCx_POiyxC9ymbDCtA6R04x9i4YA/viewform Find me on Instagram: https://www.instagram.com/caloriedeficit_/?hl=en TikTok: https://www.tiktok.com/@lexbabb?lang=en
In this episode we talk about:
1. The calculator that is FREE that you can start with https://tdeecalculator.net/
2. The law of averages
3. How to honestly calculate your own macros and calorie intake
4. Nuances of daily and weekly intake
5. Activity standard and calorie consumption
6. Level setting your expectation of calories
7. Height and calorie intake
8. Raising your standards for food intake at all costs
Want to sign up for coaching? https://docs.google.com/forms/d/e/1FAIpQLSdYJp_eLAlWdwP2acJ4rnRCx_POiyxC9ymbDCtA6R04x9i4YA/viewform Find me on Instagram: https://www.instagram.com/caloriedeficit_/?hl=en TikTok: https://www.tiktok.com/@lexbabb?lang=en
In this episode we talk about:
1. What are the negatives of dieting?
2. The two different extremes
3. How to avoid the negatives
4. Practical reality check of things like the scale and counting every morsel
5. Nuances to everyone's fat loss journey and utilizing a deficit
6. Realistic solutions - things like patience and choosing the right journey for you
7. Shifting your mindset and nutritional periodization, priming phases
8. Closing thoughts - the lifetime health journey
Want to sign up for coaching? https://docs.google.com/forms/d/e/1FAIpQLSdYJp_eLAlWdwP2acJ4rnRCx_POiyxC9ymbDCtA6R04x9i4YA/viewform Find me on Instagram: https://www.instagram.com/caloriedeficit_/?hl=en TikTok: https://www.tiktok.com/@lexbabb?lang=en
In this episode we talk about:
1. Why you think a calorie deficit doesn't work for you
2. How to know you're actually in a deficit
3. What real consistency actually looks like
4. What causes you to not be as consistent as you want to be
5. Changing your perspective
6. How big of a deficit you should be in to see consistent fat loss
Want to sign up for coaching? https://docs.google.com/forms/d/e/1FAIpQLSdYJp_eLAlWdwP2acJ4rnRCx_POiyxC9ymbDCtA6R04x9i4YA/viewform Find me on Instagram: https://www.instagram.com/caloriedeficit_/?hl=en TikTok: https://www.tiktok.com/@lexbabb?lang=en
In this episode we talk about:
1. Hormonal health
2. Sleep and a good baseline
3. Hunger and PCOS
4. Different types of PCOS
5. Blood testing that is available to you to talk about with your doctor
6. Supplements to consider
7. Hormonal functions and systems with cortisol
8. Improving your overall hormonal health
Lacey's Book
Lacey on Instagram
Research: https://translational-medicine.biomedcentral.com/articles/10.1186/s12967-021-02817-2
Want to sign up for coaching? https://docs.google.com/forms/d/e/1FAIpQLSdYJp_eLAlWdwP2acJ4rnRCx_POiyxC9ymbDCtA6R04x9i4YA/viewform Find me on Instagram: https://www.instagram.com/caloriedeficit_/?hl=en TikTok: https://www.tiktok.com/@lexbabb?lang=en
You don't want to miss this!
What we talk about in the episode:
1. The benefits of fiber
2. How much fiber should you be eating?
3. Fiber and hormones
4. The different types of fiber
5. How to read food labels with fiber
6. Bodily responses to fiber
7. Examples of fiber foods
8. Live longer/Rant ;)
Fiber Town
- Best fiber bar instead of granola bars
- Instead of a brownie
- The best tortillas ever
- These are the second best tortillas
- Better cereal
- Buns
- Bread
- Seeds
- Other brownies
Resources:
https://www.med.umich.edu/mott/pdf/mott-fiber-chart.pdf
https://www.hsph.harvard.edu/nutritionsource/carbohydrates/fiber/
https://www.fiberfacts.org/dietary-fiber-food-label/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3513325/
Want to sign up for coaching? https://docs.google.com/forms/d/e/1FAIpQLSdYJp_eLAlWdwP2acJ4rnRCx_POiyxC9ymbDCtA6R04x9i4YA/viewform Find me on Instagram: https://www.instagram.com/caloriedeficit_/?hl=en TikTok: https://www.tiktok.com/@lexbabb?lang=en
In this episode we:
1. Address one of the top questions I get online
2. The few ways you can find your calorie deficit number for FREE
3. The nuanced questions to ask yourself for a successful deficit
4. How you can lose weight without tracking practically
5. I don't validate low calories
6. I don't validate trying to manipulate numbers
7. Happy to answer questions
8. Coaching is open
Want a program? https://payhip.com/CalorieDeficitUniversity
Want to sign up for coaching? https://docs.google.com/forms/d/e/1FAIpQLSdYJp_eLAlWdwP2acJ4rnRCx_POiyxC9ymbDCtA6R04x9i4YA/viewform Find me on Instagram: https://www.instagram.com/caloriedeficit_/?hl=en TikTok: https://www.tiktok.com/@lexbabb?lang=en
In this episode we talk about:
1. Stress eating and emotional hunger
2. Being overly restrictive will not solve your emotional hunger
3. How to get past emotional eating
4. Changing your mindset around food
5. Changing your food environment
6. Big time solutions to big time problems
7. Don't miss out on living
8. Radical accountability
Want a program? https://payhip.com/CalorieDeficitUniversity
Want to sign up for coaching? https://docs.google.com/forms/d/e/1FAIpQLSdYJp_eLAlWdwP2acJ4rnRCx_POiyxC9ymbDCtA6R04x9i4YA/viewform Find me on Instagram: https://www.instagram.com/caloriedeficit_/?hl=en TikTok: https://www.tiktok.com/@lexbabb?lang=en
In this episode we talk about:
1. What is emotional eating?
2. Understanding emotional eating as it's all connected
3. Self hatred and negative self talk
4. All in or all out mentality
5. Story time!
6. The scale, self talk, being prepared, expecting that things won't go perfectly
7. Addressing emotional decisions
8. Saving yourself first
9. Positive mindset and mindfulness
10. Making solid plans and sticking to them
11. Choosing the 80% over thinking you're doing 100% when you're really only doing 50%
1.2
Want a program? https://payhip.com/CalorieDeficitUniversity
Want to sign up for coaching? https://docs.google.com/forms/d/e/1FAIpQLSdYJp_eLAlWdwP2acJ4rnRCx_POiyxC9ymbDCtA6R04x9i4YA/viewform Find me on Instagram: https://www.instagram.com/caloriedeficit_/?hl=en TikTok: https://www.tiktok.com/@lexbabb?lang=en
How to be successful with your fat loss while you're traveling...
1. The three options that you can choose from
2. Fitness
3. Mindset
4. Food will always find you
The note from me is worth the listen.
Want a program? https://payhip.com/CalorieDeficitUniversity
Want to sign up for coaching? https://docs.google.com/forms/d/e/1FAIpQLSdYJp_eLAlWdwP2acJ4rnRCx_POiyxC9ymbDCtA6R04x9i4YA/viewform Find me on Instagram: https://www.instagram.com/caloriedeficit_/?hl=en TikTok: https://www.tiktok.com/@lexbabb?lang=en
**Why does going out to eat cause you to mess up your diet?
In this episode we talk about:
1. Messing up your diet with inaccurate food tracking
2. How easy it is to under estimate your calorie intake
3. The TWO choices you need to make to be successful with your long term fat loss
4. Flexible dieting
5. Nuances to over restriction & not being honest with your calorie intake
6. The changed food environment that is messing with our intake behavior
7. Our deserving and demanding attitude around food consumption
8. 57% success is an F - how Monday through Thursday isn't enough to get you the success you are looking for
9. No need to seek out calories, they will find you
10. Nuance - flexibility isn't for everyone but it is for some**Want a program? https://payhip.com/CalorieDeficitUniversity
Want to sign up for coaching? https://docs.google.com/forms/d/e/1FAIpQLSdYJp_eLAlWdwP2acJ4rnRCx_POiyxC9ymbDCtA6R04x9i4YA/viewform Find me on Instagram: https://www.instagram.com/caloriedeficit_/?hl=en TikTok: https://www.tiktok.com/@lexbabb?lang=en
Want a program? https://payhip.com/CalorieDeficitUniversity
Want to sign up for coaching? https://docs.google.com/forms/d/e/1FAIpQLSdYJp_eLAlWdwP2acJ4rnRCx_POiyxC9ymbDCtA6R04x9i4YA/viewform
What we address in the episode:
-
Behavior patterns of obesity
-
Different types of restrictive mindset
-
Thinking you’re in a deficit when you aren’t
-
Dieting your entire life
-
The big three of obesity: Behavior, Environmental and Situational
-
How to end the restrictive mindset
-
There are solutions for everyone
Find me on Instagram: https://www.instagram.com/caloriedeficit_/?hl=en TikTok: https://www.tiktok.com/@lexbabb?lang=en
Want a program? https://payhip.com/CalorieDeficitUniversity
Want to sign up for coaching? https://docs.google.com/forms/d/e/1FAIpQLSdYJp_eLAlWdwP2acJ4rnRCx_POiyxC9ymbDCtA6R04x9i4YA/viewform
**feeling under the weather here! trying to get you the best content and push through :)
1. Practice, practice
2. Behavioral conditioning
3. Radical accountability
4. Food environment and addiction
5. Whole foods, whole foods, whole foods
6. Protein, fiber, nutrient dense foods
7. Be patient, get to work
Find me on Instagram: https://www.instagram.com/caloriedeficit_/?hl=en TikTok: https://www.tiktok.com/@lexbabb?lang=en
Want a program? https://payhip.com/CalorieDeficitUniversity
Want to sign up for coaching? https://docs.google.com/forms/d/e/1FAIpQLSdYJp_eLAlWdwP2acJ4rnRCx_POiyxC9ymbDCtA6R04x9i4YA/viewform
-
There’s no magic pill or supplement
-
Mindset and the power of your brain
-
You don’t have enough accurate data points
-
You suck at adherence
-
You aren’t consistent enough
-
You aren’t patient
-
You don’t eat enough protein, fiber and volume
-
You aren’t taking a phasic approach to your weight loss
-
You aren’t rigid enough
Find me on Instagram: https://www.instagram.com/caloriedeficit_/?hl=en TikTok: https://www.tiktok.com/@lexbabb?lang=en
In this episode we talk about food recommendations (NPSs) and how it is important to look at all food information holistically for optimal health.
Study from the Tufts School of Nutrition https://sites.tufts.edu/foodcompass/research/data/ Counter Reviewhttps://osf.io/preprints/socarxiv/eu578/ Strength Training Programshttps://payhip.com/CalorieDeficitUniversity Find me on Instagram: https://www.instagram.com/caloriedeficit_/?hl=en TikTok: https://www.tiktok.com/@lexbabb?lang=en
Jump into the mind of a personal trainer!
What is a meal plan? What do I need to eat? How do I plan it out? How do I stick to the plan? We answer it for ya.
- Calories, Protein, Fiber, Carbs, Fat
- Ideally we want balanced meals. Here is how you start:
- Focus on three meals a day - breakfast, lunch and dinner (then maybe a snack and dessert - everyone is different there)
- Start with protein, next go to carbs, and then think about fat calories come from the portion size you are going to use. It is best to think of some key proteins you are going to use and then doctor up in different ways. Less variety is usually better.
- For numbers sake - it will look different for everyone. But I generally recommend that you do 30 g of protein per meal at a bare minimum and your meals will probably waver around 500 calories or more each depending on the total calories needed for the day.
- Breakfast - Eggs, cottage cheese, nonfat greek yogurt for protein, veggies in the eggs, fruit in the cottage cheese and yogurt. Fruit and veg have carbs but you can also do a side of toast or a bagel or breakfast potatoes. For fat you can cook with oil or add chia seeds to the cottage cheese and yogurt.
- Lunch - canned tuna, canned chicken, deli meat, leftovers from dinner for protein. Veg and fruit for fiber and carbs. With a wrap or bread for carbs. Mayo, avocado for fat.
- Dinner - beef, chicken, shrimp for protein with veggies and rice or noodles for a stirfry and fat to cook. Do you see where I am going to keep it simple?
- I recommend that you start off with trying to make your breakfasts similar day to day, lunch can be leftovers for simplicity and then dinner can be 4 different meals a week that you can rotate ingredients on - stir fry, rice dish, pasta dish, fish dish.
**This is a very touchy topic to talk about. Why? People take their weight loss very personally. There is this odd behavior that people do - they attach their worth and value to their weight and most people who really struggle with losing weight really beat themselves up and get really down because they can’t achieve the weight loss that they are looking for. This is why as coaches, we need to have empathy and approach this topic with the sensitivity it demands while also discussing the truth so that we can overcome our own setbacks. Weight loss and health are incredibly nuanced. I want to start off by saying that I am not a doctor or expert on hormones or anything of the sort. This episode is serving as a general educational discussion as a place to start the conversation and help direct behavior patterns when it comes to weight loss. This is just the very top of the conversation and I am sure it will change as we continue to learn more about the human body. But this is how the topic stands today!
Short answer: hormones don't prevent you from losing weight but they can affect your behavior and that does.
Studies Mentioned:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5055397/*https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5568610/* https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6734597/**
Coaching: https://docs.google.com/forms/d/e/1FAIpQLSdYJp_eLAlWdwP2acJ4rnRCx_POiyxC9ymbDCtA6R04x9i4YA/viewform
- SO what do I recommend for the next 30 days?
- Sleep more than 6 hours every night
- No alcohol. Way more fucking water. Literally only water as liquids. No fucking soda.
- Strength training 3 to 4 times a week. What is that?
- Walking daily. Aim for a minimum of 8k steps a day.
- Primarily focusing on whole foods. What does that mean?
- Three meals a day and two snacks max. Stop starving yourself or skipping meals to lose weight.
- High protein - .8 to 1 g times body weight
- Less to pretty much no overly processed items (this is your time to have restraint, I would recommend none if you really want to crush it)
- No eating out. Period. Your wallet will thank you.
- Daylight. Get outside.
- NOW if you really want to level up Calories/Weigh your food
- Weigh yourself every day and take some progress photos and even measure yourself.
Sign Up For Coaching: https://docs.google.com/forms/d/e/1FAIpQLSdYJp_eLAlWdwP2acJ4rnRCx_POiyxC9ymbDCtA6R04x9i4YA/viewform
What even is "toned"?
We dive deep into what this buzz word means and why it's used.
We also talk about how to get a toned look and behavioral impulses most don't realize they are doing that keep them from their toned body.
At the end of the day, don't fear the process and lift heavy in the gym! You've got this.
For Coaching: https://docs.google.com/forms/d/e/1FAIpQLSdYJp_eLAlWdwP2acJ4rnRCx_POiyxC9ymbDCtA6R04x9i4YA/viewform
Today we talk about the obesity epidemic and the overwhelming nuances that come with answering; What Causes Weight Gain?
At the end of the day, it is the baseline of a calorie deficit that will get us to the goal of losing fat but that is not all that it takes.
We discuss:
1. Science
2. Environmental Food Marketing
3. The Sedentary Health Crisis
4. Food Education
5. Exercise and Training Education
6. Generational Adverse Affects to Obesity
7. A Personal Story About My Husband & I's Differing Environmental Upbringing (and how it affected our health differently)
8. The Solution
One on One Coaching Request -https://docs.google.com/forms/d/e/1FAIpQLSdYJp_eLAlWdwP2acJ4rnRCx_POiyxC9ymbDCtA6R04x9i4YA/viewformAdvanced Technical Terms That I Talk About:
- Progressive Overload
- How long does your workout have to be to see results?
- Warming Up
- Rest Periods
- RPE: Rating of Perceived Exertion
- 1 Rep Max
- Working Sets
- Pure/Max strength
- Basic Strength
- Strength Endurance
- Pull and Push
- When do you train your abs?
- Focusing on the Eccentric
One on One Coaching Request -https://docs.google.com/forms/d/e/1FAIpQLSdYJp_eLAlWdwP2acJ4rnRCx_POiyxC9ymbDCtA6R04x9i4YA/viewform
Free Beginner Strength Training Program:
- 2 Days a Week Training Split -
- Full Body - Warm Up, Squat 3x8
- Bulgarian Split Squat 3x6, Leg Extension 2x10
- Bench 3x8, Overhead Press 3x8, Push Ups 3x10
- Strength Endurance 3x20 deadbugs superset with 1 minute plank hold.
- Full Body - Warm Up, Deadlift 3x8
- Hip Thrust 3x10, Deficit Reverse Lunge 3x8, Bent Over Barbell Row 3x10
- Dumbbell Seated Shoulder Press 3x8, Lat Pulldown 3x10
- Strength Endurance 3x20 deadbugs superset with wall hold for 90 secs.
- Full Body - Warm Up, Squat 3x8
- 3 Days a Week Training Split -
- Lower Body - Kettlebell Swing 3x3, Warm Up, Deadlift 3x5
- Hip Thrust 3x8, Deficit Reverse Lunge 3x8 a side, Good Mornings (or/Romanian Deadlift) 3x10
- Strength Endurance 3x20 deadbugs superset with 3x90 hip thrust hold.
- Upper Body - Warm Up, Bent Over Barbell Row 3x8
- Lat Pulldown 3x10, Dumbbell Seated Shoulder Press superset 3x8 with a Rear Delt Shoulder Raise 3x10, Bicep Curls 3x8 superset with Tricep Press down 3x8
- Strength Endurance Push Ups x Plank
- Full Body - Warm Up, Squat 3x2-3-4-5
- Bulgarian Split Squat 3x6, Leg Extension 3x10
- Bench 3x5, Underhand Grip Cable Pulls 3x8, Tricep Pushdowns 3x8, Seated Lateral Raises 3x10
- Lower Body - Kettlebell Swing 3x3, Warm Up, Deadlift 3x5
- 4 Days a Week Training Split -
- Lower Body - Kettlebell Swing 3x3, Warm Up, Deadlift 3x5
- Hip Thrust 3x8, Deficit Reverse Lunge 3x8 a side, Good Mornings (or/Romanian Deadlift) 3x10
- Strength Endurance 3x20 deadbugs superset with 3x90 hip thrust hold.
- Upper Body - Warm Up, Bench Press 3x5
- Underhand Grip Cable Pulls 3x8, Tricep Push down/Tricep Dips 3x8, Overhead Press/Dumbbell Press 3x8, Leaning lateral raise with cable 3x8 a side
- Strength Endurance 3x 1 minute plank superset with 15 push ups.
- Lower Body - Jump Squat 3x2, Warm Up, Squat 3x5-6
- Bulgarian Split Squat 3x6, Leg Press 3x8, Leg Extension 3x1
- Strength Endurance 3x30 second or more wall hold, 3x20 deadbugs.
- Upper Body - Warm Up, Bent Over Barbell Row 3x8
- Lat Pulldown 3x10, Dumbbell Seated Shoulder Press superset 3x8 with a Rear Delt Shoulder Raise 3x10, Bicep Curls 3x8 superset with Tricep Press down 3x8
- Strength Endurance Push Ups x Plank
- Lower Body - Kettlebell Swing 3x3, Warm Up, Deadlift 3x5
In this episode we talk about what a calorie deficit is and how to successfully use it as a tool for fat loss.
- What if you achieved your weight loss? What if you stopped telling yourself that its too hard or that you can’t and asked yourself - what if it does work out? What if I do lose the weight and better my life? How you look matters but if it is the only thing that you care about, you aren’t going to be motivated forever. You need to find a deeper purpose and meaning in your fitness and wellness. And this is why it takes -
- So many make new years resolutions that never go anywhere….why? Losing weight or getting the physique that you have been wanting takes an entire lifestyle change. Every single day has to look different than what it looked like before. Your food has to look different. Your exercise has to look different. All of it.
- What does long term weight loss look like for you? - this is going to be different for everyone. There are some items that you are going to need to level set with yourself. It might just be that you don’t achieve or strive for that goal weight you have had in your head since high school. Weight loss is so challenging because it takes a lot of change, dedication and resetting our expectations. Most of the world is fake - posts on social media and every magazine cover you see. So how do we rise above that and seek after reality? We set goals that are reasonable for ourselves - goal weight setting (be realistic), take lots of measurements and start wearing clothes that aren’t stretchy - see how your body starts to change with the feeling, monitor your heart rate and take notice of how being out of breath starts to change. This is what will start to change your mind around the look and expectations of your body.
- You are going to have to change your mindset around food. Period.
- Flexible dieting is great BUT for those usually farther along in their body transformation. For most, it always seems to get too flexible and you end up dramatically underestimating how much you are actually eating = this makes you end up having to be in a dieting mindset for far too long with no results. Most of you will be better off being less flexible and getting the majority of your transformation and goals achieved by being ridged for 3 months instead of a year.
- The reality is - all great physiques require effort. If you think that you are going to lose weight or get the body you want with little to no effort - you are going to be disappointed. BUT there IS hope over 50% OF Americans do ZERO exercise. Start with something that you can maintain forever and ever, start somewhere and that makes you better than 50% and for most you could have a top 5% physique in the world if you worked out 45 mins to 1 hour a day and got your food intake in check.
- Speaking of comfort - you are going to have to get comfortable with the fact that you are going to have to make sacrifices. Do or Do Not there is no Try.
- You can put a lot of effort towards your health and still not achieve much. You do the calorie deficit, the strength training and so on yet you don’t feel the payoff? Why? If your emotional health is not in check, you won’t see results to the max either. They Work Together. Stress leads you to make shitty decisions that affect your physical health. And addressing THAT now that is the way more difficult than a simple calorie deficit. Addressing your trauma or toxic job is way more complex than eating differently and walking more. And that my friends is the rub.
Strength Training for Fat Loss Success - How to train to lose fat.
- Ultimately exercise doesn’t make you lose weight but it does help you. How?
- Two main facts: the more lean muscle mass you have, the more calories you burn at rest/basal metabolic rate. The more daily movement you do - raising your TDEE, the more calories your body needs to exist.
- But we need to train and exercise optimally in order to find the greatest sustainable success with fat loss.
- Where do people go wrong?
- They go way too hard too fast, get burnt out and can’t sustain it.
- They eat way too little and go way too hard in the gym and can’t recover.
- They are impatient - this is a forever change. DAILY movement. Recreating a new life, a new baseline.
- Setting a realistic exercise goal is the first place to start
- TRAINING:
- Many don’t even know where to begin. If you are starting from a place of hating the gym and REALLY rather lose fat first then build muscle, walk on the treadmill at a moderate pace for 1 hour a day. And learn more about training until you are ready to get into a muscle building stage.
- BUT if you want to build muscle first and take my recommendation - here we go.
- Basic Training:
- Its much better to focus on FORM than the amount of weight you are pushing. GO SLOW. This helps to build more muscle than doing little shit reps at a fuck ton of weight and will only put you at risk for injury. But at the same time - most don’t know how to train hard and push yourself to near failure. What is failure?
- Use a logbook to track your progress with the volume and weight you are using.
- Actually time and pay attention to your rest periods - rest is all up to you and the time that you have to get in the gym. This is a super nuanced point to focused on for training move on from it.
- Try to follow a program - even if you feel like you don’t know what you are doing, you are better to follow something than randomly doing shit. Create something simple and build on it.
- Separate your cardio/steady state walking after your training or hours before your training like in the morning or something.
- Warm up - all specific warm ups are dumb, walk on the treadmill until you feel literally warm/blood moving and then put warm up sets into your first exercise. You practice to play a game by playing the game at a reduced level - you don’t do stretches that you would never do in a game to get better at the game.
- Basic Split to start with
- Active Rest day - could do legs here again for advanced peeps.
- Heavy Back & Bis - deadlifts, bent over row, lat pull down, bicep curls, shoulder exercises
- Leg Day - Hack Squat/Barbell Squat, front squat, bulgarian split squat, throw some additional core in there.
- Back & Chest - Bench press, tricep push down, dumbbell bench press,
- Cardio day - run/long steady state
- Leg Day
- Heavy Chest & shoulders
Would you believe me if I told you that 90 to 100% of people looking for fat loss coaching aren't ready for a fat loss phase yet?
Most are looking to get TONED but don't know how to do that. Having a lower body fat and higher lean muscle mass is an art.
In this episode we talk about the common mistakes people make when trying to lose fat and gain muscle mass. We also discuss just how to get that toned look for yourself with adequate gym and calorie cycling.
TW: calories, bodies, eating disorders. In this episode we talk about how judgement of others and their food intake, body types etc has vastly undermined the truth when it comes to what health really is. Just because someone looks healthy, doesn't mean that they are. We talk about figuring out what is right for you and making sure that you aren't judging yourself against someone else, but ultimately holding yourself accountable to YOU and your goals. Enjoy!
There's so much information out there when it comes to health and fitness. We have so many people trying to tell us the next quick fix or how to lose 10lbs in 10 days. Ultimately, there are too many large variables and wavering nuances to weigh. This is why we have experts in the field to help us through it.
Motivation and discipline are pieces to the pie when it comes to achieving your greatest health and fitness but they aren't the magic sauce that you should spend all of your waking hours seeking. A 10 minute cold shower or meditating for 30 mins at 5 am isn't going to get you what you're looking for. But you know what's a good place to start: giving a sh!t: holding yourself accountable to your promises you make yourself, the goals you set and making your health a priority.
Enjoy.
My most listened to episodes are about specifically - fat loss and how to do it. WHY?
Why is weight loss the most important? And what do we get wrong about it?
So we are going to talk about how to set yourself up for long term success so that you don’t fail. For those of you who have been listening to me for awhile and you have already lost weight - amazing. This will be a great episode to help you figure out how to reduce getting burnt out and ultimately take better care of your health.
- Most people get weight loss wrong just with that start - they are stuck on thinking about weight/the number on the scale and it is so much more than that
- Body composition - lower body fat and high lean muscle mass/heart health
- Heart rate/blood pressure
- Cholesterol
- They try to do too many things at once - going balls to the walls
- Cutting food too low/unsustainable
- Making too many changes at one time
- Trying to rush it - ultimately crash dieting
So what is the perfect/ideal roadmap for fat loss?
- Not doing too much too soon and focusing one one thing at a time.
- Ideally it depends on your body composition/amount of fat but you should choose one or the other first - building muscle or losing fat.
- Not accepting that this is a life long change.
- You set yourself up for failure. So make sure what you are doing to start out is manageable - you can always add more over time but it is sure hard to come back from being burnt out.
- What would be best:
- Starting with a regular gym routine with strength training, daily walking, and sleep. Keep. It simple.
- Then work on implementing small food changes over time: eating out once a week, cutting down on starbucks, finding meals you like to make at home and then start to learn more about food science and weighing your food.
- Understand that you are overweight because of the life that you have been living and that lifestyle needs to change: loving yourself to health. GIving a shit about your health but also being reasonable with the changes that you can make and keep.
- Although calories in verse calories out are how you are going to fat - you should focus on eating a high fiber, whole food diet. This takes time to adjust to and want to eat. But patient and know that if you want to live your healthiest life these foods need to be the priority.
- What does this look like as a practical plan:
- Starting with a workout plan and sticking to it for more than 8 weeks. Strength training preferred.
- Carving out 30 min walk every day - however that looks for you.
- Setting boundaries to get 8 hours of sleep a night.
- Once that is mastered - you’ll hopefully be motivated to eat healthier.
- Eating higher protein and whole foods. Learning about food science and making a food plan you can stick to for at least 10 weeks.
And finally - ideally you would never give up on yourself. You never give up on the process and journey of improving your health and doing better because this is a lifestyle.
I appologize for the technical difficulties and playback in the episode. Hopefully it doesn't bother you guys too much! Thank you so much for listening.
Regular scheduled episodes to resume every Friday at 8 am EST.
Check out Jordan:
https://www.instagram.com/syattfitness/?hl=en
https://www.amazon.com/gp/product/B087CKTYV4/ref=dbs_a_def_rwt_hsch_vapi_tkin_p1_i0
https://www.syattfitness.com/
In this episode we honor Louie Simmons and talk about strength training....
- Strength training
- The important for eating food, what food to eat, and eating more.
- The culture's obsession with dieting and how it's hurting you.
- Establishing a new baseline and how that is the key to freedom from dieting culture.
- TikTokers obsession with ego lifting and how that is dangerous.
- Lifting to feel good and have a better life.
An update from me too ;)
Thanks for listening babes.
Here I give you an update and overview of what happened to me when I stopped training for three months.
Enjoy :)
Today I talk about how the world stage should shift our perspective into having no excuses when it comes to taking control of our health and wellness.
My heart and prayers go out to Ukraine. It is time to pay attention and speak out on the freedom crisis we are facing as a world.
You have been blessed with the freedom to act and control what you do with your life and your body. Be thankful and take advantage of that privilege.
In true David Goggins fashion: no excuses.
In this episode we talk about
1. Burn out
2. Weight loss
3. Strength training
4. The importance of finding a way to move your body how you love
5. Tough love
Take a look at how many weeks you have left in your life.
In this episode we talk about how the TIME IS NOW.
1. It's about where you are going, the future.
2. Don't sleep walk through your life.
3. Chose the life that you want for yourself.
4. We go over some scary obesity and health stats.
5. Food and food quality.
Next episode: STRENGTH TRAINING.
Included in this episode:
- Coaching
- Behind the scenes
- How to find a good coach
- What to expect from a coach
- What is reasonable pricing
- What coaches can and can’t do
- Expectations to set for yourself
- Expectations to set for your coach
- Limitations of a coach
- The bottom line
Addressed in this episode:
How long should you be in a calorie deficit for? Depends on fat to begin with. Calorie cycling.
What drove you to lose weight? Did strangers treat you differently after weight loss?
What are unexpected things that surprised you after weight loss?
Do I need to use lifting shoes to lift weights?
Can you eat too much protein? Nope. The more you eat, the longer it takes to absorb it.
What is my opinion on food addiction? I saw this on Jordan’s.
Why do some lose weight and others don’t?
Biggest issue looked over when it comes to losing weight - you have to change your identity and become someone who values and prioritizes their health.
- Behavior patterns of overweight individuals - behavior patterns you need to break to live a happy and health life
- Excessive alcohol intake
- Excessive stress/lifestyle too busy
- Skipping meals - high caffeine intake
- High fake food intake
- Eating out constantly
- Starving to the point of bingeing
- Diet yo yo mentality
- Looks at dieting in the short term vs everything in the long term
- Inward demon defeating you
- Mental illness, depression
- Generational behavior patterns
- Genuine distaste for veg fruit and lean protein
Calorie Deficit Crash Course:
- Things you should know before you start a calorie deficit
- What is a calorie deficit
- Calories in vs calories out
- What to eat on a deficit
- How to find your deficit
- TDEE, Basal Metabolic Rate
- Food
- Protein importance
- REAL FOOD
- Having food on hand/meal prepping
- Alcohol
- Exercise
- Strength training and walking
- How to know you’re in a deficit
- Scale, cold, bloating, HUNGER, veins
- Warning signs to listen to your body
- Black Horsemen
- Sleep, stress, anxiety, binge eating, bordemon, weekends, holidays, events, not tracking calories
- Consistency
- The magic tool to weight loss
- The bottom line
- Just do it
This podcast is for anyone 18+. If you are seeking weight loss as a minor please talk to your parent(s)/guardian(s) and doctor.
IT IS TIME TO TAKE ADVANTAGE OF THE NEW YEAR MOTIVATION BECAUSE IT IS FLEETING.
- Holidays Weight Gain is probably not real fat gain. You don’t ruin your progress from one holiday or some time “off”. You ruin it by staying submerged in that behavior pattern for most of the year.
-
Why should you lose weight/fat?
- Real self care.
- Do the hard work that is necessary to create the life that you want.
- **You shouldn’t need to constantly escape or take breaks from your life. So create one that you don’t want or need to do.
Why I think 30 day resets can be very helpful: Restrictive vs. Restraint 3. SO what do I recommend for the next 30 days? 1. Sleep more than 6 hours every night 2. No alcohol. Way more fucking water. Literally only water as liquids. No fucking soda. 3. Strength training 3 to 4 times a week. What is that? 4. Walking daily. Aim for a minimum of 8k steps a day. 5. Primarily focusing on whole foods. What does that mean? 6. Three meals a day and two snacks max. Stop starving yourself or skipping meals to lose weight. 7. High protein - .8 to 1 g times body weight 8. Less to pretty much no overly processed items (this is your time to have restraint, I would recommend none if you really want to crush it) 9. No eating out. Period. Your wallet will thank you. 10. Daylight. Get outside. 11. NOW if you really want to level up Calories/Weigh your food 12. Weigh yourself every day and take some progress photos and even measure yourself. 4. AHHHHHHHHH: Pain points that need to be identified 1. Yes cooking for yourself can be hard. I know that. Keep it simple. There is really no excuse with how many free resources - MYSELF - that there are online. 2. PREP your food. 3. Discipline 4. Other people are nasty 5. Yeah. It is hard. That is why more than 60% of the world is overweight.**
- Stop the all or nothing mentality: It is more about progress than it is perfection.
- A short workout is better than no workout
- Tracking some of your food is better than not tracking at all
- Getting in a 15 minute walk is better than no walk at all
- Getting 1 more hour of sleep is better than pulling an all nighter
- Eating one serving of veggies is better than nothing
- Stop throwing in the towel on yourself when things aren’t perfect.
- So many people binge right up until Jan 1 and then they say I’ll be perfect after the holidays. It doesn’t work. Start today.
- You need more consistency. You need to focus more on being consistent rather than hyper focusing on the holidays.
- Consistency requires doing things when you aren’t motivated.
- Showing up every day is the battle - not trying to survive the holidays. Once you get that on lock, you will understand consistency much more.
- Not every single day is going to be perfect but not every day has to be perfect to find weight loss success.
- One day - not even one week - off of your regular routine is going to make you gain a shit ton of weight. It is what you do day to day.
- At the end of the day, you can’t complain about not losing weight if you’re not tracking macros, dining out often, having weekly cheat days and meals, and estimating your calorie intake.
- Practical Stuff to survive the holidays
- You don’t need to eat everything
- You don’t need to binge
- You don’t need to workout to punish yourself
- You don’t need to starve yourself the next day
- You can eat in moderation
- Keep in tune with your body and your surroundings
Weight loss isn't glamorous. If anyone tells you that it is easy - they are lying and trying to sell you on something.
In this episode we talk about
- You aren’t going to get to eat out as frequently as you want
- You are going to have to move your body more than you want to
- You are going to have to say no more times that you want
- You are going to have to drink less alcohol than you probably want
- You are going to have to eat differently. Eating more veg, fruit and protein
- You are going to have to make different and often hard choices
- WHY: Because real transformation comes from behavior patterns of change.
- Your goals would be a lot easier and achieved faster if you stopped throwing the towel in on yourself. Start showing up for yourself and stop giving up when you have barely even started.
- The only things worthwhile in life come from hard choices and getting uncomfortable.
The article Alexis mentioned: https://blog.nasm.org/micronutrients
Make sure to leave a review! New episodes every Friday. Find us on social media.
For any inquires: babbconsultant@gmail.com
This is probably one of my most favorite episodes that I have made to date.
This is my love child of ADHD brain and thought over the past month where I have done so much reflection. I hope that you love this episode as much as I do. I wish that I had an older sister or someone who could have encouraged me and held me accountable to this.
Included in this episode:
1. You are the reason you aren't losing weight. You know what you need to do.
2. Reshaping the narrative and your mindset.
3. You are what you tell yourself you are. What you say is very important.
4. You can't manage what you don't track or take inventory of.
5. Dieting is a privilege - yes I said it.
6. All of your actions are choices.
7. Start choosing wisely.
8. But what if you genuinely feel like you lack self discipline?
9. A really tough challenge.
10. A cringey but needed motivational speech.
Please let us know if you enjoyed this episode with a 5 star review.
babbconsultant@gmail.com
Gotcha! HA! Just kidding. Yes, this podcast episode is a little click batey but for good reason.
In the episode:
1. Why keto or low carb diets work and why they don't work
2. Why people end up losing so much weight on low carb diets and why they don't
3. How a diet needs to be sustainable
4. The basics to weight loss and how to sustain it
5. The break down of a calorie deficit and how to achieve it
Thank you so much for listening! I really appreciate it. If you are looking for more free content, feel free to check us out on all social media platforms. IG: @caloriedeficit_ and TikTok @lexbabbcpt and Youtube @ Calorie Deficit University. If you could, please give us a review. It really helps us out so much.
If you are interested in collaborating, getting on the podcast or hiring Alexis as your coaching - please email babbconsultant@gmail.com.
Best,
lex
This episode talks about the following:
1. Behavior traits that hinder your weight loss
2. How to stop these behavior traits
3. Personal accountability
4. Leadership in your own life
5. Extreme ownership
If you enjoyed this episode, please make sure to give us a review. If you are looking to hire Alexis as a coach, send her an email at babbconsultant@gmail.com
Thank you for listening to today's episode. If you enjoyed it, please give us a rating! You can find us on all social media platforms.
Included in today's episode:
1. Behavior changes for weight loss that you can implement to speed up or feel successful in your weight loss.
2. Tools for eating like protein intake and meal timing.
3. Toxic behavior patterns that you need to stop in order to feel better around eating and food in general like skipping meals.
4. How eating actually helps weight loss in the long term.
5. Reducing calories in a way that is beneficial - like through reducing liquid calorie intake.
6. Stopping extreme dieting behavior patterns like starving yourself only to end up bingeing later.
7. Making a plan and sticking to it when it comes to meals.
8. Other items that will help you solidify your weight loss baseline that are going to make you both happier and healthier.
Lex is taking clients today. Email her at babbconsultant@gmail.com for more information.
Walking is necessary for an overall healthy life! Today we talk about a great article that overviews the medical findings of the benefits of walking and why it's better than any other form of cardio.
This episode includes:
1. Physical improvements of walking
2. Body composition improvements from walking
3. Improvements of blood pressure
4. Walking keeps weight off!
5. Walking vs. HIIT
6. Digestive benefits from walking
7. Emotional benefits from walking
8. How much should you walk?
9. Interesting note on overall energy expenditure and how to avoid messing it up
10. Gosh dang can't think of another note but have to make it even!
If you enjoyed this episode, please leave us a review! If you didn't enjoy this episode, give us a review too! You can find more free content on Instagram and Youtube @caloriedeficit_ and Calorie Deficit University.
Thank you so much for your support. You guys are so amazing.
Where to find the article talked about in this episode:
https://www.sciencedirect.com/science/article/abs/pii/S0091743506005172
The simple answer is, yes you can eat whatever you want and still lose fat as long as you are in a calorie deficit. But is that optimal? Probably not, no. So this episode undertakes the complicated answer: no....you still need to pay attention to what you are eating, where it comes from, and the ingredients in your processed food.
Also included in this episode:
1. What do eat?
2. What to eat for fat loss: calorie deficit
3. What to eat for muscle gain: calorie surplus
4. You CAN eat whatever you want but it isn't going to optimize your progress.
5. Quality of food matter. What is in your food matter.
6. Eat whole foods. What are whole foods? Real food? Processed food?
7. Ingredients to avoid in processed foods (gums, palm oil, cane sugar....oh and we talk about OATS too)
***Alexis goes on a super long tangent about gut health because that is apparently all she likes to talk about. :(
8. What to eat instead for the foods I just can't and won't give up.
9. Grass fed butter, raw grass fed cheese, EVOO, avocado oil etc.
10. The dreaded artificial sweetener debate.....ew
If you enjoyed this episode, please give us a review and follow for more content posted every Friday! We are also on Instagram @caloriedeficit and Calorie Deficit University on Youtube...TikTok all the things.
Thank you so much for your support and listening. It means so much.
Where to find the articles discussed in the episode:
https://pubmed.ncbi.nlm.nih.gov/32356872/
https://pubmed.ncbi.nlm.nih.gov/31996393/
https://pubmed.ncbi.nlm.nih.gov/33431052/
In this episode we talk about what to do when you aren't seeing the scale move!
Included in this episode:
1. Addressing how long it's been since you've started trying to lose fat...90 days?!?
2. Consistency (actually being consistent and how hard it is)
3. Being honest with yourself (one of the hardest parts of fat loss)
4. Dialing in the food (what and how, counting calories as a tool)
5. Getting your overall movement up (thermogenic effect)
6. Being patient (this one is super hard too)
7. Consistency (again)
8. Getting back to the basics (what are the basics of fat loss?)
9. Not overcomplicating fat loss (it really is simple: calories in vs calories out, being in a calorie deficit)
10. Consistency (oh yes, again)
If you enjoyed today's episode, please give us a review! We really appreciate it so much.
If you are interested in more free content follow us on Instagram @caloriedeficit_ and Youtube at Calorie Deficit University
Next Weeks Episode: How to Survive A Holiday When Trying To Lose Fat
So you're trying to achieve your goals but the holiday season and wedding season and event season and birthday season and thing after thing keeps coming up! Even if you aren't trying to lose weight or achieve any fitness goal, I have some great help for you in this episode.
In this episode we talk about:
1. Preparing yourself for the holiday or event
2. Different ways that you can prepare for the event based on your goals and needs
3. Prepping the day before and the day after
4. Choosing between counting the calories of the event or not
5. One day or one meal off of your plan isn't going to undo your progress
6. You are only ONE meal away from getting back on track
7. Being 80% consistent is the goal but you have to be honest with yourself
8. Bringing your own food
9. Don't arrive starving to any event ever
10. You can have a vacation and that's okay. You don't have to always be ON
11. You will only achieve your goals if its by a sustainable means.
12. Emotions and the holidays are hard
13. Holidays are meant to be enjoyed so don't miss out on that
14. If you don't like the food, throw it away. Be in control!
15. People are jerks about diets....
16. People are jerks about alcohol
17. Keto people like to talk about keto so just let them talk
18. Do what is right for YOU and no one else
19. If you don't want to drink, don't
20. You CAN achieve your goals while enjoying people. Just be in control of what you can control.
If you enjoyed this really detailed episode, please go ahead and give us a review! We would love to have to subscribe as we post new episodes every Friday. You can find more free content on IG @caloriedeficit_ and Youtube at Calorie Deficit University.
Alexis is now taking new clients as of August 1, 2021. Once the openings have filled, they have filled! Reach out and take an intake form to see if you would be a good fit for her programming.
In this episode we talk about the highly popularized, intuitive eating.
- Going over the 10 principles of intuitive eating
- The reality is, intuitive eating is just another gimmick dieting company
- If intuitive eating really wanting you to succeed, they would give everything away for free but no, they have courses, books etc.
- Pitfalls of intuitive eating
- How intuitive eating can be used to justify your current habits and enable you
- Intuitive eating doesn't challenge you to be better or change/achieve goals
- Much better ideas and a more simple way to approach eating, goal achievement, and weight loss
- Intuitive eating is just another stab at an age old problem that already has a solution: eat less calories and eat more dense foods (veggies, fruit, protein, carbs)
- Going over simple weight loss basics
- I couldn't think of another point we talked about but I had to put 10 because I am obsessed with evenness.
If you enjoyed today's episode, please go and subscribe. We post new episodes every Friday. If you would like to be on the podcast, email babbconsultant@gmail.com to get scheduled. Alexis will talk to anyone interested to be on the podcast but we cannot guarantee that the episode will air.
Find more FREE content and helpful information on IG @caloriedeficit_ and Youtube at The Calorie Deficit University.
Thank you for stopping by!
In this episode we talk about CHEAT MEALS
Included in this episode:
1. The Urban Dictionary definition of cheat meals
2. Walking through definitions
3. Issues with the definition
4. The REAL definition of a cheat meal
5. Why am I personally anti cheat meals?
6. So what is a calorically dense meal?
7. Can you have calorically dense meals and still lose fat?
8. 80% consistency (you have to sprinkle in your favorite foods!)
9. James Smith on counting in your calories
10. You are not starving yourself by planning ahead for the calorically dense meal that you are going to have! You are just rearranging what you eat.
Call it what it is! If you were in a toxic relationship with a significant other (constantly fighting and getting back together etc), you would break up with them in order to be free and happy! Break with with the binge and strict cycle that is holding you back from achieving your fat loss goals. Take control of your life and be the adult that you are!
If you enjoyed today's episode, please give us a review and share it with your friends! Thank you so much for your support. You can also find us on Instagram @caloriedeficit_ and on Youtube at Calorie Deficit University.
Next weeks episode: What to do when the scale won't move.
NEW EPISODES EVERY FRIDAY @ 8 am EST.
This episode talks about how to succeed in the gym for both gaining strength and fat loss.
This episode includes:
1. Leg movements that are absolutely necessary for overall growth and look
2. Some variations of leg movements if you don't like something we mention
3. Upper body movements that are absolutely necessary for overall growth and look
4. Accessory movements, what they are and why they are important but not everything
5. The only cardio that is really important: walking
The books Alexis talked about:
1. https://www.amazon.com/Essentials-Strength-Training-Conditioning-Hardcover/dp/B072B7MWJH/ref=sr_1_3?dchild=1&keywords=strength+and+conditioning+book&qid=1626273104&sr=8-3
2. https://www.amazon.com/Practical-Programming-Strength-Training-Rippetoe/dp/0982522754/ref=sr_1_4?dchild=1&keywords=strength+and+conditioning+book&qid=1626273104&sr=8-4
3. https://www.amazon.com/gp/product/B00IU8YETW/ref=dbs_a_def_rwt_bibl_vppi_i1
We hope that you enjoyed this episode...and if you did, please leave us a review! Follow us on Instagram @caloriedeficit_ and Youtube at Calorie Deficit University. We value and appreciate you so much!
In this episode one of my clients and close friend, Amber tells her weight loss story.
She is a rock star mom, wife, works full time (was in her Master's too), moved to another state and is a Marines veteran - YEAH, she is insane and that isn't even the HALF of it!
Amber really puts the "no excuses" mindset to work and dedicated every day to her weight loss goals. She could have easily let all of the obstacles in her life define her and enable her to stay right where she was - but she say "no".
I hope that Amber's story can motivate you to overcome whatever obstacle you have in your way today. All you have to do is take it one day at a time and press through. You CAN do this. People like Amber are paving the way. Look to her story as motivation and encouragement for your own life. Take your health into your own hands and get on it!
Thank you for listening! If you would like to be on the podcast to talk about your weight loss story and how it could encourage others - please message us or send us an email on IG @caloriedeficit_
We have episodes live on YouTube now. We are also on TikTok! Check us out.
If this episode helped you, please make sure to give us a review or a 5 star rating!
In this episode we talk about how to actually know you're in a calorie deficit/what you are doing to lose fat is actually working!
What is included in the episode:
1. The test and tools to prove you're in a deficit (sike, there aren't any)
2. What you need to be in and maintain a deficit
3. How to actually know and see with your eyes that you are in a deficit
4. The extreme cases and outliers with deficits/weight/fat loss
5. A little story time about health and wellness with Alexis and her 10 lbs of gallstones
I hope that you enjoyed this podcast! If you did, please leave us a review so that we can keep bringing you more quality content! We are also on Instagram @caloriedeficit_ and Youtube at Calorie Deficit University. Thank you so much for listening, we really really appreciate it.
In this episode Eric Roberts and the show's host, Alexis, primarily talk about...
- Reverse Dieting - what it means, what is actually looks like and how influences try to sell you on it but are actually lying. We discuss how most people actually aren't undereating and don't need a reverse diet but a calorie deficit. After a deficit is achieved for a desired time, that is when you reverse the diet - a reverse diet.
- Why so many people have reservations when it comes to a calorie deficit and how people use tracking to under eat.
- We also talk about the best ways to defeat hunger when in a deficit. Protein. Protein. Protein. We will say it all day long!
This episode also includes lots of fun anecdotes about our client experiences over the years and how we both care a lot of coaching and giving our best to every client. We both want to make a big impact on the world and help as many people as possible.
So in the spirit of that, we hope that this episode helped you a ton today - if it did, please make sure you give us a follow or subscribe. We post new episodes every Friday in the morning. You can also find us on social media @caloriedeficit_ and Calorie Deficit University.
If you are looking for more about Eric Roberts:
Check him out on all social media platforms (Instagram, TikTok, Twitter, Youtube, and all podcasting host sites) as Eric Roberts Fitness
Have a great day!
(Most Important Episode To DATE)
In this episode, I talk about meal prepping...a topic I am insanely passionate about. I give you all of my tips and tricks and epic secretes to follow while you're prepping your meals - the before and after!
This episode includes:
1. Overall meal prep help: containers, cooking, real spices like garlic, ginger, onion, keeping it simple, and making sure to cook food you actually like.
2. The logistics of meal prepping.
3. Measuring your food
4. How to make meal prep fun!
5. EPIC tips and tricks like this one: "watch tv while you cook/podcast while you cook" & "BE QUICK ABOUT IT!" & "don't prep hungry"
6. TAKE ACTION:L before and during meal prepping
7. How to cook efficiently and effectively
8. What you should cook for your meal preps
9. How to set yourself up for meal prep success
10. EAT THE MEAL PREP DUMMY!
Excuses are like buttholes! Everyone has them....and they STINK! Don't let your excuse hold you back from achieve your fitness goals. Go out and get it!
If you enjoyed this podcast, please make sure to leave us a review, follow for more! We post episodes every single Friday! You can also find us on Instagram @caloriedeficit_ and on Youtube at Calorie Deficit University.
Thank you for listening!
In this episode we talk about the scale!
Lots of people have anxiety surrounding the scale and I want to help you reduce that. Guess what...the scale is just DATA! Just like a science experiment, you need the scale in order to get data/information and the bigger picture. It doesn't have to be emotional or cause you to stress.
In this episode we talk about:
1. Weight vs. Fat and why the two get confused
2. The physical issues that affect the scale
3. The emotional issues surrounding the scale
4. What the scale is good for!
5. What is a BETTER measurement than the scale for fat loss?
You may NEED the scale for your athletic competition but you certainly don't absolutely need it for fat loss!
If you LOVED this episode, please give us a review and follow! We post new episodes every Friday. Check us out on Instagram @caloriedeficit_ and on Youtube at Calorie Deficit University.
Thank you!
In this episode we talk about supplements!
We talk about the different supplements out there in the fitness world - which supplements you should and shouldn't take, the pros and cons of certain supplements (science based evidence).
- Which supplements are gimmicks?
- What supplements should I take for muscle growth?
- What is creatine? BCAAs? Collagen? Vitamins?
- What supplement companies are safe?
If you enjoyed this episode, make sure to give us a review, a like or rating. Subscribe! We post new podcast episodes every Friday!
Next weeks episode is about the SCALE!
If you aren't already, follow us on Instagram @caloriedeficit_
In this episode we talk about how to track calories for fat loss, weight loss and muscle gain....we also discuss:
1. BMR and TDEE (basal metabolic rate and total daily energy expenditure) and why they matter.
2. How to find your calorie intake for the day.
3. The best ways to track your calorie intake for the day.
4. Some reminders on how to keep tracking calories positive and educational, not toxic.
5. How if you use tracking calories to manipulate yourself into eating less than you should, will turn toxic.
If you enjoyed today's episode, please give us a like, review and subscribe. We post new episodes every Friday! For more content, follow us us on Instagram @caloriedeficit_
Please let us know if you have any questions. We are happy to help!
If you are interested in coaching, please email babbconsultant@gmail.com
There are limited one on one coaching spots available.
In this episode we talk about tracking calories!!
- Why should we track calories?
- What education and understanding comes from tracking calories?
- There is so much more to tracking calories than a number.
- Tracking calories gives food education and helps us understand our habits and hunger.
- You are here because of your eating habits. Tracking helps you understand that more.
- The toxic talk around counting calories.
- The MYTHS of counting calories and the harsh reality that we all need to face around counting calories and health.
- Orthorexia, body dysmorphia and more.
- Taking personal responsibility for your health.
- You don't have to track calories for the rest of your life but you do need to track at least once (for a period of time that works for you).
- Other methods than just solely counting calories (the 3, 2, 1 method for weight loss)
- Story time about Fit to Fat to Fit (a good trainer vs a bad trainer, pit falls in training, better options and how to train better)
We packed a lot of amazing information into this episode! We hope that you found it to be super useful. If you did, please give us a review! We would love to hear what you have to say. Also please remember to subscribe as we post new episodes every single Friday at 8 am EST.
In our next episode we are going to be talking about HOW TO TRACK CALORIES, tips, tricks, helpful tools and more! We are going to teach you how to set yourself up for success with your weight loss so that you don't have to count calories forever and can enjoy your life stress free from always thinking about food.
Thank you so much for all of the love and support. Thank you for being the best Calorie Deficit University students. We are so thankful and grateful to all of our subscribers and listeners.
Best,
Calorie Deficit University
What are the habits of healthy people? ......
In this episode we talk about the base line habits that health focused individuals have. These health focused individuals succeed in their weight or fat loss, in maintaining a sustainable weight or fat loss, and are HAPPY during their weight or fat loss.
What else is included in the episode:
1. The 5 habits you need for a health life, sustainable and easy fat loss (overall movement, water, protein, strength training, and personal development)
2. We dive DEEP into the 5 habits that all healthy and fulfilled individuals incorporate as a daily routine in their lives.
Although this episode is a shorter one, it is one of the most important and helpful episodes we have posted to date! If you are looking to start your weight loss journey, this is where you can start. It is so helpful to establish a baseline of healthy habits that will support and sustain you through your journey. Weight or fat loss doesn't have to be miserable and it can actually enrich your life!
Our next episode is going to be about TRACKING CALORIES! WOOHOO!
Thank you so much for listening. Please don't forget to subscribe and give us a review. We really appreciate it. You can also find more content from us on Instagram @caloriedeifict_
Please let us know if you have any questions.
Best,
Calorie Deficit University
In this episode we talk about what to eat for weight/fat loss:
1. Usually clients are more concerned with what to eat rather than working out because there is so much misinformation out there.
2. We talk about a balanced diet of protein (how much and what/variety), fats, and carbs
3. Water intake is very important/we also touch on liquid calories and why they can hinder weight loss
4. The most important part of weight loss if finding food that you like so that it is a sustainable diet
5. How do I eat what I want and love? Can I? YES!
6. Substitutes and why they matter (coke vs diet coke)
7. Calculate it in (eat a Big Mac a Day from Jordan Syatt)
8. When in doubt, just don't worry about it and use the 80/20 rule for weight loss consistency
9. A really hard life lesson and call to action that is so important to hear
10. Encouragement YOU CAN DO THIS!
These are the topics that we discuss. As you can tell, this episode is JAM PACKED with some awesome free information regarding weight loss/muscle gain even. If you found this episode to be helpful to you, please leave us a review! We would love to hear your feedback and how we can improve.
New episodes every FRIDAY! Follow us on IG @caloriedeficit_
NEXT WEEKS EPISODE: Calorie Deficit Habits (habits of someone who is losing weight)
What do you want to hear next?
In this episode we talk about starting your deficit diet...
1. How many calories should you be eating?
2. What should your deficit goals look like?
3. What does a deficit feel like?
4. How do I know that I am in a deficit?
5. For how long should I be in a deficit?
6. How consistent do I need to be in a deficit? *Alexis says take 5 days off a WEEK, she meant a MONTH. This is how you stay at 80% consistency.
Please don't forget to like and comment and review and subscribe! We appreciate everyone who gives our podcast a listen. Please let us know what you would like to hear in the future!
CALORIE DEFICIT CALCULATOR: GOAL WEIGHT MULTIPLED BY 12 (make sure that your goal is realistic and in line to set you up for success)
What even is a calorie deficit? Well we answer this for you with some more information you probably didn't even know you needed to know!
Although it is pretty simple: eating less than what your body burns...there are SOME different things within a calorie deficit that need to be discussed like metabolic efficiency, genetic predisposition, thermogenesis and TGE of food...and so much more!
Tune in for this scientific episode on calorie deficit diet. Next week we are going to be talking about HOW to start your calorie deficit diet. WOOHOO!
Like, subscribe, comment, review, follow, do all the things!
We appreciate all the listens and follows and can't wait for what is to come!
Welcome back to our podcast and thank you so much for visiting!
We want to disclaim that if you find weight loss or the discussion of calorie deficits etc to be triggering, this podcast is most likely not for you but if you are open and willing to listen, we have really HOPEFUL and HEALING information that can help you in your weight loss journey. It is our goal to redefine health and wellness through proper education on a caloric deficit by debunking the fitness industry norms.
This episode goes over what to do before you start a calorie deficit diet.....CALORIC MAINTENANCE! We touch on...
1. What it is
2. Why its important
3. Why its hard
4. How to find our your caloric maintenance
5. And what the next steps are towards sustainable weight loss
We also dive into why sustainable weight loss can be EMOTIONAL and what that means for you.
We hope that you found this episode to be encouraging and helpful in your weight loss journey. Please let us know if you have any questions. Leave us a review, subscribe and share!
Love,
Lex
CEO of Calorie Deficit University
Welcome to the first episode on the Calorie Deficit University Podcast.
In today's episode we are talking about "why dieting in the first place" might not be right for you RIGHT NOW. We address questions like, "can you maintain your current weight right now?" and "why can't I sustain what I am doing right now?".
We hope that this episode really helps you in starting your journey through weight loss.
Please leave your comments and feel free to reach out to us.
You can find us on Youtube, TikTok and Instagram under caloriedeficit_ or click this link
https://www.youtube.com/channel/UCgXeHpzzLQqWQheJ3C2cqnw
We value and appreciate everyone who listens to our podcast. Thank you for listening.
Best,
Lex Babb