WEBVTT
00:00:00.320 --> 00:00:01.679
Welcome back to the rebuild.
00:00:01.760 --> 00:00:03.439
It's so good to see you today.
00:00:03.520 --> 00:00:08.480
And this one is going to be one of the most important ones I do on physiology.
00:00:08.560 --> 00:00:12.080
And it's a place I'm going to be honest that most people don't make it to.
00:00:12.240 --> 00:00:15.439
And you may have heard the term reverse dieting.
00:00:15.599 --> 00:00:18.239
So what does that mean exactly?
00:00:18.559 --> 00:00:20.079
And how do we apply it?
00:00:20.160 --> 00:00:21.920
And why is it important, Dylan?
00:00:22.160 --> 00:00:32.640
Well, reverse dieting is the stage that you get to when you've lost all the body fat that you want to lose, whether that's in a cycle or just in totality.
00:00:32.799 --> 00:00:36.240
Let me break that little microcasm down as well.
00:00:36.479 --> 00:00:40.560
If you have like a hundred plus pounds to lose, you're going to have to do it in cycles.
00:00:40.880 --> 00:00:43.039
Very rarely can you do it.
00:00:43.119 --> 00:00:50.640
Um, and I don't mean physically, but mentally, where you just kind of go from, you know, valley all the way to mountaintop, one veil sweep.
00:00:50.799 --> 00:00:51.600
Has it been done?
00:00:51.759 --> 00:00:53.200
Yes, yours truly did it.
00:00:53.280 --> 00:01:03.679
But honestly, most people are not going to um override the metabolic adaptations and the behavior needed for that long of just like digging your heels in like a trench war.
00:01:04.000 --> 00:01:05.599
Um, they're going to need little breaks, right?
00:01:05.680 --> 00:01:07.920
So you lose it in three phases of 30.
00:01:08.000 --> 00:01:12.079
And so you might lose 30 pounds, calories came down over that period.
00:01:12.319 --> 00:01:18.159
You might have to bring it back up to maintenance for a short period and then kind of rebuild that cycle.
00:01:18.400 --> 00:01:24.719
And or if someone has, let's say, 20 to 40 pounds to lose, you can often do it in one kind of fail sweep.
00:01:24.799 --> 00:01:26.000
So they might get to their goals.
00:01:26.079 --> 00:01:30.560
You can see their abs now and/or whatever body composition they were interested in getting.
00:01:30.719 --> 00:01:39.200
Uh and this also works with gaining weight, but I'm going to speak to it more so it's usually a term that we use for losing body fat, losing weight, right?
00:01:39.359 --> 00:01:45.680
But you could do it where if someone was trying to gain weight and you were bringing calories up and up and up, the reverse diet would be just that.
00:01:45.760 --> 00:01:49.280
It would reverse and you bring calories back down, so the weight gain stops.
00:01:49.439 --> 00:01:54.640
And I do a lot of that work too, but I do a little bit more work on people who want to lose body fat.
00:01:54.719 --> 00:01:57.040
Uh, and I think it's a slightly harder game.
00:01:57.200 --> 00:02:00.959
No, uh both are hard, but we'll speak a lot to that today.
00:02:01.120 --> 00:02:03.760
And so let's assume we'll we'll use some storytelling here.
00:02:03.920 --> 00:02:09.680
Let's assume someone just started and they have 35 pounds to lose.
00:02:09.840 --> 00:02:17.199
They've now worked for you know eight months, gone through some behavior change, identities change, they're feeling quite well.
00:02:17.360 --> 00:02:20.240
Things aren't perfect, but the direction is in a really good spot.
00:02:20.319 --> 00:02:25.360
They're like 80% of the way to what we would see on a successful journey.
00:02:25.599 --> 00:02:27.680
That's the point where everyone usually quits.
00:02:27.840 --> 00:02:35.120
They get the physique, and then they're like, oh, I'm firing my coach now, or I'm I'm going off my program, or I'm gonna delete the app.
00:02:35.199 --> 00:02:38.719
Like, you know, there's a bunch of different tools you can use to get out there, self-coaching, whatever it is.
00:02:38.800 --> 00:02:40.719
I'm kind of just gonna let my foot off the gas.
00:02:40.879 --> 00:02:42.159
Worst thing you can do.
00:02:42.400 --> 00:02:53.360
And I don't want this to be a kick in the cornflakes, but when you get the physique that you like in the mirror, which you're not gonna like as much as you think you will, but you're gonna like it more than the one you have.
00:02:53.599 --> 00:02:56.319
When you get to that point, that's halfway.
00:02:56.879 --> 00:02:58.319
Ooh, that sucks, doesn't it?
00:02:58.400 --> 00:03:00.479
Because many of you are listening to this, going, wait, what?
00:03:00.639 --> 00:03:01.199
Halfway?
00:03:01.360 --> 00:03:02.479
Why is it halfway?
00:03:02.719 --> 00:03:08.800
It's halfway because getting the result is actually easier than holding on to it.
00:03:09.039 --> 00:03:12.159
And the reverse diet is kind of boring.
00:03:12.319 --> 00:03:15.439
But the reverse diet is where all the benefits come from.
00:03:15.680 --> 00:03:23.039
Because let's say you've lost this 35 pounds, you can see your abs now, you're like, Dylan, I love how I look, but you know, my calories got pretty low.
00:03:23.120 --> 00:03:26.560
I had to add some cardio, I'm feeling a little bit tired, I don't feel my best.
00:03:26.719 --> 00:03:34.800
When you just quit and you you quote unquote go back to intuition, your intuition will lead you exactly where the old physique had you.
00:03:34.960 --> 00:03:38.639
Because your intuition was based off behaviors and how you see the world.
00:03:38.960 --> 00:03:50.639
And instead of adding calories back very slowly, so let's say someone lost 35 pounds, they got down to 1400 calories, but they can't live there, right?
00:03:50.960 --> 00:04:00.800
And that's why I often tell people, like, hey, if you give me 18 to 24 months, you'll be jacked out of your mind eating more than you are right now, probably losing fat.
00:04:01.039 --> 00:04:06.879
And we don't realize this because most people have never like got the physique or the health markers to do this.
00:04:07.039 --> 00:04:15.199
Your body can probably handle a lot more food when you're in a lean, healthy state than when you're just uh have too much body fat.
00:04:15.439 --> 00:04:18.399
I don't know if you ever heard the term perpetual motion.
00:04:18.639 --> 00:04:39.360
Body fat is like perpetual motion, and so even though you might weigh, let's say, 200 pounds and you have you know 40 pounds to lose, the 40 pounds that you have to lose, that 40 pounds of size and mass, that takes no energy to like it doesn't require any energy uh being burned to kind of keep that going.
00:04:39.519 --> 00:04:42.000
Fat is just like a sticky glue.
00:04:42.160 --> 00:04:45.199
Once you get rid of all that, now thyroid really wants to respond.
00:04:45.360 --> 00:04:50.800
Blood glucose is super sharp, usually gut health, and then we have training and nutrition habits on top of that.
00:04:51.040 --> 00:04:55.600
Usually you've learned how to eat better, so you have proper micronutrients, your blood work is better.
00:04:55.839 --> 00:05:12.000
All of a sudden, I take that same person over six months, who maybe took a year to lose 40 pounds, and now over the next six months, we put on three to four pounds or five back on, which people have an issue with, but that's a whole nother thing.
00:05:12.079 --> 00:05:12.720
I'll get into that.
00:05:12.959 --> 00:05:23.040
Most of that's just gonna be water weight and it's not gonna be any body fat, but we can get them back up to from 1400 all the way from anywhere, let's say 18 to 2200 calories with that new body.
00:05:23.199 --> 00:05:28.879
And when they started that fat loss phase, 1800 calories was hard to adhere to while they were more fat.
00:05:29.040 --> 00:05:30.079
Does that make sense?
00:05:30.319 --> 00:05:34.879
And so it's like, really, I could be leaner and eating more, yes, all the time.
00:05:35.120 --> 00:05:36.879
That that's that is my goal.
00:05:36.959 --> 00:05:38.560
And I'm just gonna be really honest.
00:05:38.800 --> 00:05:49.040
About 10% of the people who have ever worked with me, uh, or 20 maybe, make it through that because it's hard, it's really hard and it takes way longer.
00:05:49.199 --> 00:05:56.560
And I don't I think it's because I have so much lived experience, both coached and personally, but I just don't get it.
00:05:56.720 --> 00:06:27.600
Like to me, when I tell someone like, oh, give me two years of your life, and you know, like some time, some effort, and some money, and yeah, it costs some money, but for a two-year investment for what you get from changing your whole physiology, understanding how you operate in the mindset in your body, your hormones, your gut health, and now you can teach that to your kids, your grandkids, your partner, and you have control over that for your whole life.
00:06:27.680 --> 00:06:41.680
So if you're 36 years old, you're gonna invest, you know,$20,000,$30,000 over a couple years into from 38 to 78, let's say, average lifespan is now like a hundred times better.
00:06:41.839 --> 00:06:47.120
There literally is not a better investment, not one, not one.
00:06:47.360 --> 00:06:50.079
And so that's why I'm really passionate about that, right?
00:06:50.480 --> 00:06:57.680
And so, again, usually the reverse diet is about half as long as it took to get to where you are.
00:06:57.759 --> 00:06:58.959
So that's why I use the example.
00:06:59.040 --> 00:07:08.800
If it took someone 40 pounds to, or excuse me, one year to lose 40 pounds, get down to that place where they feel quite good, they're like, I, you know, I'd like to, this is where I'd like to live now.
00:07:09.040 --> 00:07:16.720
Probably takes half that time to get them to where, you know, all of the negative adaptations of dieting are gone.
00:07:16.879 --> 00:07:21.040
They don't have food noise anymore, they're not stressed out, and they've had that body.
00:07:21.120 --> 00:07:36.319
And then because of that, there's a recomposition effect, training performance as you bring food back up, starts to go up, energy starts to go up, you start to be more vibrant, you're just fidgeting more, your body gets way better at burning calories efficiently.
00:07:36.560 --> 00:07:42.879
I guess actually the reg the real term would be unefficiently, but it's easier to say efficiently because people understand that.
00:07:43.279 --> 00:07:50.079
I'm telling you right now that if you can give yourself that map in your mind and just chew it down like a bitter pill.
00:07:50.319 --> 00:07:55.040
I know there's gonna be other little bitch voices that come up that's like, well, what if I could do it faster?
00:07:55.199 --> 00:07:56.720
What what about what no?
00:07:56.879 --> 00:08:07.519
Just accept that pill, swallow it down, and I promise, and I don't mean to be uh the Grinch stole Christmas, but I'm telling you that that's a way better path to to sustainability.
00:08:07.680 --> 00:08:08.000
Okay.
00:08:08.399 --> 00:08:11.199
And so I think this is gonna be a really good one.
00:08:11.360 --> 00:08:20.480
And uh I think that there's a lot to take away here because those those reverse dieting pieces are never talked about as much as we should.
00:08:20.560 --> 00:08:22.079
So thank you for being here.
00:08:22.160 --> 00:08:22.959
I appreciate you.
00:08:23.040 --> 00:08:27.439
And you know, this is something that if you're a client of mine, you want to chat about, please bring it up to me.
00:08:27.759 --> 00:08:37.120
And uh if you're not and you would like to work with me one on one to find your best and most optimal health, be vibrant in your body, your mind, your life, I would love to chat.
00:08:37.519 --> 00:08:39.279
Thank you so much for being here, and we'll see you soon.
00:00:00.320 --> 00:00:01.679
Welcome back to the rebuild.
00:00:01.760 --> 00:00:03.439
It's so good to see you today.
00:00:03.520 --> 00:00:08.480
And this one is going to be one of the most important ones I do on physiology.
00:00:08.560 --> 00:00:12.080
And it's a place I'm going to be honest that most people don't make it to.
00:00:12.240 --> 00:00:15.439
And you may have heard the term reverse dieting.
00:00:15.599 --> 00:00:18.239
So what does that mean exactly?
00:00:18.559 --> 00:00:20.079
And how do we apply it?
00:00:20.160 --> 00:00:21.920
And why is it important, Dylan?
00:00:22.160 --> 00:00:32.640
Well, reverse dieting is the stage that you get to when you've lost all the body fat that you want to lose, whether that's in a cycle or just in totality.
00:00:32.799 --> 00:00:36.240
Let me break that little microcasm down as well.
00:00:36.479 --> 00:00:40.560
If you have like a hundred plus pounds to lose, you're going to have to do it in cycles.
00:00:40.880 --> 00:00:43.039
Very rarely can you do it.
00:00:43.119 --> 00:00:50.640
Um, and I don't mean physically, but mentally, where you just kind of go from, you know, valley all the way to mountaintop, one veil sweep.
00:00:50.799 --> 00:00:51.600
Has it been done?
00:00:51.759 --> 00:00:53.200
Yes, yours truly did it.
00:00:53.280 --> 00:01:03.679
But honestly, most people are not going to um override the metabolic adaptations and the behavior needed for that long of just like digging your heels in like a trench war.
00:01:04.000 --> 00:01:05.599
Um, they're going to need little breaks, right?
00:01:05.680 --> 00:01:07.920
So you lose it in three phases of 30.
00:01:08.000 --> 00:01:12.079
And so you might lose 30 pounds, calories came down over that period.
00:01:12.319 --> 00:01:18.159
You might have to bring it back up to maintenance for a short period and then kind of rebuild that cycle.
00:01:18.400 --> 00:01:24.719
And or if someone has, let's say, 20 to 40 pounds to lose, you can often do it in one kind of fail sweep.
00:01:24.799 --> 00:01:26.000
So they might get to their goals.
00:01:26.079 --> 00:01:30.560
You can see their abs now and/or whatever body composition they were interested in getting.
00:01:30.719 --> 00:01:39.200
Uh and this also works with gaining weight, but I'm going to speak to it more so it's usually a term that we use for losing body fat, losing weight, right?
00:01:39.359 --> 00:01:45.680
But you could do it where if someone was trying to gain weight and you were bringing calories up and up and up, the reverse diet would be just that.
00:01:45.760 --> 00:01:49.280
It would reverse and you bring calories back down, so the weight gain stops.
00:01:49.439 --> 00:01:54.640
And I do a lot of that work too, but I do a little bit more work on people who want to lose body fat.
00:01:54.719 --> 00:01:57.040
Uh, and I think it's a slightly harder game.
00:01:57.200 --> 00:02:00.959
No, uh both are hard, but we'll speak a lot to that today.
00:02:01.120 --> 00:02:03.760
And so let's assume we'll we'll use some storytelling here.
00:02:03.920 --> 00:02:09.680
Let's assume someone just started and they have 35 pounds to lose.
00:02:09.840 --> 00:02:17.199
They've now worked for you know eight months, gone through some behavior change, identities change, they're feeling quite well.
00:02:17.360 --> 00:02:20.240
Things aren't perfect, but the direction is in a really good spot.
00:02:20.319 --> 00:02:25.360
They're like 80% of the way to what we would see on a successful journey.
00:02:25.599 --> 00:02:27.680
That's the point where everyone usually quits.
00:02:27.840 --> 00:02:35.120
They get the physique, and then they're like, oh, I'm firing my coach now, or I'm I'm going off my program, or I'm gonna delete the app.
00:02:35.199 --> 00:02:38.719
Like, you know, there's a bunch of different tools you can use to get out there, self-coaching, whatever it is.
00:02:38.800 --> 00:02:40.719
I'm kind of just gonna let my foot off the gas.
00:02:40.879 --> 00:02:42.159
Worst thing you can do.
00:02:42.400 --> 00:02:53.360
And I don't want this to be a kick in the cornflakes, but when you get the physique that you like in the mirror, which you're not gonna like as much as you think you will, but you're gonna like it more than the one you have.
00:02:53.599 --> 00:02:56.319
When you get to that point, that's halfway.
00:02:56.879 --> 00:02:58.319
Ooh, that sucks, doesn't it?
00:02:58.400 --> 00:03:00.479
Because many of you are listening to this, going, wait, what?
00:03:00.639 --> 00:03:01.199
Halfway?
00:03:01.360 --> 00:03:02.479
Why is it halfway?
00:03:02.719 --> 00:03:08.800
It's halfway because getting the result is actually easier than holding on to it.
00:03:09.039 --> 00:03:12.159
And the reverse diet is kind of boring.
00:03:12.319 --> 00:03:15.439
But the reverse diet is where all the benefits come from.
00:03:15.680 --> 00:03:23.039
Because let's say you've lost this 35 pounds, you can see your abs now, you're like, Dylan, I love how I look, but you know, my calories got pretty low.
00:03:23.120 --> 00:03:26.560
I had to add some cardio, I'm feeling a little bit tired, I don't feel my best.
00:03:26.719 --> 00:03:34.800
When you just quit and you you quote unquote go back to intuition, your intuition will lead you exactly where the old physique had you.
00:03:34.960 --> 00:03:38.639
Because your intuition was based off behaviors and how you see the world.
00:03:38.960 --> 00:03:50.639
And instead of adding calories back very slowly, so let's say someone lost 35 pounds, they got down to 1400 calories, but they can't live there, right?
00:03:50.960 --> 00:04:00.800
And that's why I often tell people, like, hey, if you give me 18 to 24 months, you'll be jacked out of your mind eating more than you are right now, probably losing fat.
00:04:01.039 --> 00:04:06.879
And we don't realize this because most people have never like got the physique or the health markers to do this.
00:04:07.039 --> 00:04:15.199
Your body can probably handle a lot more food when you're in a lean, healthy state than when you're just uh have too much body fat.
00:04:15.439 --> 00:04:18.399
I don't know if you ever heard the term perpetual motion.
00:04:18.639 --> 00:04:39.360
Body fat is like perpetual motion, and so even though you might weigh, let's say, 200 pounds and you have you know 40 pounds to lose, the 40 pounds that you have to lose, that 40 pounds of size and mass, that takes no energy to like it doesn't require any energy uh being burned to kind of keep that going.
00:04:39.519 --> 00:04:42.000
Fat is just like a sticky glue.
00:04:42.160 --> 00:04:45.199
Once you get rid of all that, now thyroid really wants to respond.
00:04:45.360 --> 00:04:50.800
Blood glucose is super sharp, usually gut health, and then we have training and nutrition habits on top of that.
00:04:51.040 --> 00:04:55.600
Usually you've learned how to eat better, so you have proper micronutrients, your blood work is better.
00:04:55.839 --> 00:05:12.000
All of a sudden, I take that same person over six months, who maybe took a year to lose 40 pounds, and now over the next six months, we put on three to four pounds or five back on, which people have an issue with, but that's a whole nother thing.
00:05:12.079 --> 00:05:12.720
I'll get into that.
00:05:12.959 --> 00:05:23.040
Most of that's just gonna be water weight and it's not gonna be any body fat, but we can get them back up to from 1400 all the way from anywhere, let's say 18 to 2200 calories with that new body.
00:05:23.199 --> 00:05:28.879
And when they started that fat loss phase, 1800 calories was hard to adhere to while they were more fat.
00:05:29.040 --> 00:05:30.079
Does that make sense?
00:05:30.319 --> 00:05:34.879
And so it's like, really, I could be leaner and eating more, yes, all the time.
00:05:35.120 --> 00:05:36.879
That that's that is my goal.
00:05:36.959 --> 00:05:38.560
And I'm just gonna be really honest.
00:05:38.800 --> 00:05:49.040
About 10% of the people who have ever worked with me, uh, or 20 maybe, make it through that because it's hard, it's really hard and it takes way longer.
00:05:49.199 --> 00:05:56.560
And I don't I think it's because I have so much lived experience, both coached and personally, but I just don't get it.
00:05:56.720 --> 00:06:27.600
Like to me, when I tell someone like, oh, give me two years of your life, and you know, like some time, some effort, and some money, and yeah, it costs some money, but for a two-year investment for what you get from changing your whole physiology, understanding how you operate in the mindset in your body, your hormones, your gut health, and now you can teach that to your kids, your grandkids, your partner, and you have control over that for your whole life.
00:06:27.680 --> 00:06:41.680
So if you're 36 years old, you're gonna invest, you know,$20,000,$30,000 over a couple years into from 38 to 78, let's say, average lifespan is now like a hundred times better.
00:06:41.839 --> 00:06:47.120
There literally is not a better investment, not one, not one.
00:06:47.360 --> 00:06:50.079
And so that's why I'm really passionate about that, right?
00:06:50.480 --> 00:06:57.680
And so, again, usually the reverse diet is about half as long as it took to get to where you are.
00:06:57.759 --> 00:06:58.959
So that's why I use the example.
00:06:59.040 --> 00:07:08.800
If it took someone 40 pounds to, or excuse me, one year to lose 40 pounds, get down to that place where they feel quite good, they're like, I, you know, I'd like to, this is where I'd like to live now.
00:07:09.040 --> 00:07:16.720
Probably takes half that time to get them to where, you know, all of the negative adaptations of dieting are gone.
00:07:16.879 --> 00:07:21.040
They don't have food noise anymore, they're not stressed out, and they've had that body.
00:07:21.120 --> 00:07:36.319
And then because of that, there's a recomposition effect, training performance as you bring food back up, starts to go up, energy starts to go up, you start to be more vibrant, you're just fidgeting more, your body gets way better at burning calories efficiently.
00:07:36.560 --> 00:07:42.879
I guess actually the reg the real term would be unefficiently, but it's easier to say efficiently because people understand that.
00:07:43.279 --> 00:07:50.079
I'm telling you right now that if you can give yourself that map in your mind and just chew it down like a bitter pill.
00:07:50.319 --> 00:07:55.040
I know there's gonna be other little bitch voices that come up that's like, well, what if I could do it faster?
00:07:55.199 --> 00:07:56.720
What what about what no?
00:07:56.879 --> 00:08:07.519
Just accept that pill, swallow it down, and I promise, and I don't mean to be uh the Grinch stole Christmas, but I'm telling you that that's a way better path to to sustainability.
00:08:07.680 --> 00:08:08.000
Okay.
00:08:08.399 --> 00:08:11.199
And so I think this is gonna be a really good one.
00:08:11.360 --> 00:08:20.480
And uh I think that there's a lot to take away here because those those reverse dieting pieces are never talked about as much as we should.
00:08:20.560 --> 00:08:22.079
So thank you for being here.
00:08:22.160 --> 00:08:22.959
I appreciate you.
00:08:23.040 --> 00:08:27.439
And you know, this is something that if you're a client of mine, you want to chat about, please bring it up to me.
00:08:27.759 --> 00:08:37.120
And uh if you're not and you would like to work with me one on one to find your best and most optimal health, be vibrant in your body, your mind, your life, I would love to chat.
00:08:37.519 --> 00:08:39.279
Thank you so much for being here, and we'll see you soon.
