บทถอดความฉบับเต็มของ Same Height, Same Weight Different Calories??

my before pictures, 119 pounds, I was what people 00:04:45.046 --> 00:04:46.512 refer to as skinny fat, right? 00:04:46.526 --> 00:04:48.930 These tiny little stick legs. 00:04:49.330 --> 00:04:52.285 I looked like I had a tube around my stomach that I could've, you 00:04:52.287 --> 00:04:53.700 know, floated the Nile with. 00:04:54.100 --> 00:04:58.655 I don't know why the Nile came into my mind, but floated some 00:04:59.055 --> 00:05:01.581 water somewhere with, right? 00:05:01.594 --> 00:05:05.380 That's what I looked like, and then I cut down to 110 pounds, and I had no muscle. 00:05:05.702 --> 00:05:10.133 So to be putting on, like, 20-plus pounds of muscle over the past few years, I've 00:05:10.134 --> 00:05:11.727 been excited to see the scale move up. 00:05:12.127 --> 00:05:16.898 So if I could still see it move up while maintaining, you know, like, my waist 00:05:16.899 --> 00:05:18.366 around the same, that would be awesome. 00:05:18.477 --> 00:05:19.467 That would be awesome. 00:05:19.867 --> 00:05:22.302 So yeah, another five, pushing 10 pounds of muscle. 00:05:22.437 --> 00:05:22.810 Yeah. 00:05:22.838 --> 00:05:23.970 How cool would that be? 00:05:24.370 --> 00:05:29.488 So my perspective on weight is so different because of my experience, right? 00:05:29.888 --> 00:05:34.140 I don't really care what the scale says, and I don't think you should either. 00:05:34.540 --> 00:05:35.225 I really don't. 00:05:35.625 --> 00:05:40.729 The better questions are, do I like my current body composition, and can 00:05:40.729 --> 00:05:42.590 I keep it without losing my mind? 00:05:42.880 --> 00:05:47.663 Can I live like this forever and enjoy my life, right? 00:05:48.063 --> 00:05:49.581 Okay, now let's go to maintenance. 00:05:49.581 --> 00:05:50.847 I think that it's really important. 00:05:50.858 --> 00:05:54.029 Let's kind of break down what creates maintenance. 00:05:54.047 --> 00:05:59.810 So your maintenance calories are your total daily energy expenditure, TDEE. 00:06:00.079 --> 00:06:01.831 I'm sure a lot of you have heard that before. 00:06:02.231 --> 00:06:05.682 The total amount of energy your body burns a day. 00:06:06.082 --> 00:06:08.738 So it's built from four pieces. 00:06:09.138 --> 00:06:13.006 Some of them you can control, and a lot of them you actually can't. 00:06:13.077 --> 00:06:14.144 So let's talk about this. 00:06:14.530 --> 00:06:21.530 So one is your basic metabolic rate, and that's roughly 60 to 00:06:21.543 --> 00:06:25.515 70% of your day, of what you burn. 00:06:25.915 --> 00:06:29.961 This is the energy it takes to keep you alive at rest. 00:06:30.361 --> 00:06:35.210 Heart beating, lungs breathing, brain thinking, cells repairing. 00:06:35.610 --> 00:06:36.884 It's, it's huge. 00:06:36.896 --> 00:06:42.288 It's the biggest piece, and it's the piece we actually have the least control over. 00:06:42.688 --> 00:06:44.293 So what drives it? 00:06:44.693 --> 00:06:47.167 Well, one, fat-free mass. 00:06:47.206 --> 00:06:52.099 This is the biggest predictor, and it's the part you can influence, right? 00:06:52.126 --> 00:06:52.866 This is muscle. 00:06:53.084 --> 00:06:58.155 Muscle is metabolically active tissue, so build more of it and 00:06:58.155 --> 00:07:00.951 you raise your baseline a bit. 00:07:01.351 --> 00:07:02.989 Then we also have organ size. 00:07:03.040 --> 00:07:08.481 Your brain, liver, heart, kidneys make up a tiny fraction of your body 00:07:08.481 --> 00:07:13.542 weight, but account for a huge share of actually your resting energy burn. 00:07:13.879 --> 00:07:18.492 So two women can weigh the same and actually have different organ masses. 00:07:18.690 --> 00:07:19.848 You don't control that. 00:07:20.248 --> 00:07:22.658 Then there's age, sex, and hormones. 00:07:22.936 --> 00:07:28.377 So thyroid function, sex hormones, where you are in perimenopause 00:07:28.379 --> 00:07:33.886 or, or post, not on the menu of things that you get to pick, right? 00:07:34.123 --> 00:07:38.183 Now, with that being said, I will say thyroid function is 00:07:38.191 --> 00:07:40.238 one that you can help or hinder. 00:07:40.638 --> 00:07:43.419 Your thyroid does actually… 00:07:43.819 --> 00:07:50.650 Its function, its health, it adapts to the environment you create. 00:07:51.050 --> 00:07:59.676 So if you are constantly under-fueling, eating too little, it can impact 00:07:59.688 --> 00:08:05.568 thyroid function and lower your metabolic rate a bit because your 00:08:05.572 --> 00:08:07.885 thyroid is not functioning very well. 00:08:08.285 --> 00:08:11.193 So how can we control that? 00:08:11.593 --> 00:08:14.741 Well, don't try to be dieting 24/7. 00:08:14.868 --> 00:08:17.144 Don't live in a diet. 00:08:17.371 --> 00:08:20.223 Don't constantly be yo-yo dieting. 00:08:20.623 --> 00:08:25.130 Learn to master maintenance. 00:08:25.530 --> 00:08:28.890 And I'm not talking about a fake maintenance of, "I can only… 00:08:28.984 --> 00:08:34.073 You know, I weigh 150 pounds and I lift six times a week and I, you 00:08:34.075 --> 00:08:38.704 know, have steps of 10,000, but my maintenance calories are 1,400." 00:08:38.808 --> 00:08:39.494 No, they're not. 00:08:39.894 --> 00:08:40.807 No, they're not. 00:08:40.831 --> 00:08:46.255 Are there slight variations in maintenance or metabolic rate with height and weight? 00:08:46.263 --> 00:08:46.751 Yes. 00:08:47.151 --> 00:08:52.816 Yes, but there's not that big of a, uh, a fluctuation, a difference, right? 00:08:53.216 --> 00:08:57.729 So no, That's you telling me you have no idea where maintenance 00:08:57.735 --> 00:08:59.777 is and you're just guessing Okay? 00:09:00.112 --> 00:09:02.322 So that's really important to understand. 00:09:02.332 --> 00:09:05.145 We can influence thyroid function. 00:09:05.545 --> 00:09:06.847 so that's important. 00:09:06.970 --> 00:09:12.363 Genetics, here's another aspect of basal metabolic rate, genetics, um, 00:09:12.478 --> 00:09:14.410 and just plain individual

variation. 00:09:14.437 --> 00:09:15.650 I touched on this a little bit. 00:09:16.050 --> 00:09:22.781 In one well-known study, fat-free mass explained about 63% of the 00:09:22.782 --> 00:09:25.526 differences in BMR between people. 00:09:25.926 --> 00:09:32.252 Fat mass and age explained a few more percent, and about a quarter of 00:09:32.253 --> 00:09:40.056 the variation was left unexplained, meaning same height, same weight, 00:09:40.456 --> 00:09:46.021 same body composition, and people still land at different numbers. 00:09:46.421 --> 00:09:48.475 That's important to understand. 00:09:48.875 --> 00:09:51.773 I'm gonna touch on that again in a minute. 00:09:52.173 --> 00:09:58.863 So basal metabolic rate, like I said, is about 60 to 70% of your total maintenance, 00:09:58.885 --> 00:10:00.583 what makes up your maintenance calories. 00:10:00.983 --> 00:10:10.442 Uh, non-exercise activity, NEAT, non-exercise activity thermogenesis, that 00:10:10.472 --> 00:10:16.969 is another part that makes up the next biggest chunk Everything you do that isn't 00:10:17.038 --> 00:10:19.652 purposeful exercise falls under this. 00:10:19.978 --> 00:10:24.738 So walking to the car, fidgeting, cleaning the kitchen, chasing kids, 00:10:24.922 --> 00:10:30.076 standing while you work, this is the most variable piece between people. 00:10:30.476 --> 00:10:38.052 And research has shown that NEAT can differ by hundreds of calories a 00:10:38.053 --> 00:10:44.565 day, even up to around 2,000 calories between people of similar size. 00:10:44.934 --> 00:10:50.300 If someone's moving more, they get to eat more to maintain. 00:10:50.700 --> 00:10:53.688 It also tends to quietly drop when you diet. 00:10:54.088 --> 00:10:59.261 So when calories are suppressed, you move less without noticing. 00:10:59.661 --> 00:11:05.109 Partly controllable and a big reason why two equally active, 00:11:05.509 --> 00:11:09.871 quotes, "equally active" women aren't actually equally active. 00:11:10.271 --> 00:11:14.140 So this is one of the reasons why we track our steps. 00:11:14.141 --> 00:11:19.537 Do I really care if Susie is taking exactly 10,000 steps? 00:11:19.556 --> 00:11:20.754 No, I don't. 00:11:21.154 --> 00:11:25.323 In fact, I remember teaching a lesson one time and we were talking about, uh, 00:11:25.723 --> 00:11:29.793 activity and we were talking about steps, and somebody said, "So how big do my 00:11:29.801 --> 00:11:31.866 steps need to be to qualify for a step?" 00:11:32.266 --> 00:11:36.704 I think we've missed the purpose of tracking steps. 00:11:37.046 --> 00:11:41.033 Steps is just to get a general idea of how somebody moves every day. 00:11:41.401 --> 00:11:41.864 That's it. 00:11:42.264 --> 00:11:44.072 That really is it, guys. 00:11:44.472 --> 00:11:46.744 And that's a lever that we can pull. 00:11:47.144 --> 00:11:52.119 So anyways, another thing under, um, what creates maintenance 00:11:52.519 --> 00:11:55.593 is exercise activity, right? 00:11:55.889 --> 00:12:00.222 People often think th- they have this whole idea of maintenance all flipped. 00:12:00.622 --> 00:12:05.610 They think that exercise activity is the biggest thing on there 00:12:05.612 --> 00:12:07.418 that makes the biggest difference. 00:12:07.818 --> 00:12:09.329 It actually doesn't. 00:12:09.729 --> 00:12:11.870 It's not until way up there. 00:12:12.270 --> 00:12:15.496 So that's really important to understand, okay? 00:12:15.896 --> 00:12:20.205 So your training, your lifting, your cardio, your classes, fully controllable 00:12:20.207 --> 00:12:21.835 by the way, we can do more or less. 00:12:22.235 --> 00:12:25.284 But it's usually a pretty small slice of the day. 00:12:25.684 --> 00:12:30.430 Like, your non-exercise activity and making sure you're just moving 00:12:30.430 --> 00:12:34.834 a lot during the day is actually gonna have a much greater impact on 00:12:34.840 --> 00:12:39.199 the calories that you can eat then the next thing we have that we can 00:12:39.200 --> 00:12:41.388 control is the thermic effect of food. 00:12:41.788 --> 00:12:42.989 That's around 10%. 00:12:42.991 --> 00:12:46.636 So this is the energy it costs your body to digest, absorb, 00:12:46.647 --> 00:12:48.194 and process what you eat. 00:12:48.594 --> 00:12:51.532 Once again, this is one of the levers we can pull, and almost 00:12:51.534 --> 00:12:52.822 nobody talks about this one too. 00:12:53.222 --> 00:12:54.835 It is really fascinating. 00:12:55.235 --> 00:12:58.233 Food processing can matter with this. 00:12:58.339 --> 00:13:04.420 So in one study, people ate a whole food sandwich that was multi-grain bread, 00:13:04.487 --> 00:13:10.084 real cheddar, versus another group that ate a processed version, which 00:13:10.085 --> 00:13:12.531 was white bread and processed cheese. 00:13:12.931 --> 00:13:15.431 With-- They both came out to the same calories. 00:13:15.831 --> 00:13:23.364 The processed meal produced about half the thermic effect, roughly 73 00:13:23.369 --> 00:13:31.903 calories burned digesting it, versus about 137 calories that were burned 00:13:32.103 --> 00:13:34.577 digesting the whole food version. 00:13:34.794 --> 00:13:35.770 You wanna eat more? 00:13:36.170 --> 00:13:40.980 Then eat more whole foods, and you can actually see your, quote-unquote, 00:13:41.027 --> 00:13:44.015 "maintenance numbers" increase a bit. 00:13:44.415 --> 00:13:51.525 So when we compare, we ush- we're usually comparing one number When 00:13:51.804 --> 00:13:55.780 Maintenance is made up of all of these pieces stacked together. 00:13:56.180 --> 00:14:00.587 And a lot of times when we are comparing, we're just kind of looking at one 00:14:00.587 --> 00:14:02.971 thing or two things, height and weight. 00:14:03.371 --> 00:14:05.224 Did we look at anything else? 00:14:05.624 --> 00:14:10.448 Did we take into account the fact that their base, their basal metabolic 00:14:10.448 --> 00:14:15.880 rate could be different in that maybe they have overall, yeah,

they 00:14:15.880 --> 00:14:19.389 weigh the same as us, but maybe they have overall more muscle tissue. 00:14:19.789 --> 00:14:23.185 Maybe their thyroid is functioning better. 00:14:23.235 --> 00:14:24.528 I have hypothyroidism. 00:14:24.529 --> 00:14:27.105 I constantly have to, and I only have half my thyroid. 00:14:27.505 --> 00:14:30.524 So I will always be monitoring my thyroid. 00:14:30.810 --> 00:14:32.138 I will always be cautious of it. 00:14:32.140 --> 00:14:37.345 I also have Hashimoto's, an autoimmune disease, so I have to pay extra attention 00:14:37.745 --> 00:14:41.034 to how well my thyroid is functioning. 00:14:41.434 --> 00:14:48.085 Um, and then the genetic and individual variable part is really 00:14:48.087 --> 00:14:52.732 important, and that's what people are not taking into account. 00:14:53.051 --> 00:14:56.942 So maybe they are saying like, "Look, we move the same. 00:14:57.135 --> 00:14:59.195 We lift the same amount of days." 00:14:59.595 --> 00:15:04.335 Even if their plates looked the exact same, like they, they chose the exact 00:15:04.336 --> 00:15:09.405 same whole foods every single day, which I've never actually seen anybody 00:15:09.641 --> 00:15:15.150 match the plate, you know, day to day, but let's just pretend that they did. 00:15:15.550 --> 00:15:20.243 Even then, there is going to be some genetic and just 00:15:20.251 --> 00:15:22.463 plain individual variation. 00:15:22.863 --> 00:15:29.493 It's like what we said with that study, that there were just same 00:15:29.494 --> 00:15:32.491 height, same weight, same body composition, people still landed 00:15:32.509 --> 00:15:34.920 at slightly different numbers. 00:15:35.320 --> 00:15:35.723 Okay? 00:15:36.123 --> 00:15:40.211 So it is completely plausible for two women to be the same height, the same 00:15:40.212 --> 00:15:43.756 weight, doing the exact same training with the exact same activity level, and 00:15:43.757 --> 00:15:45.532 still have different metabolic rates. 00:15:45.932 --> 00:15:48.470 There is still variation. 00:15:48.861 --> 00:15:50.845 I'm gonna keep saying it because it's so important. 00:15:51.073 --> 00:15:52.738 You needed to hear that three times, okay? 00:15:53.138 --> 00:15:56.718 So if she can eat 100 calories more than you, why are we 00:15:56.718 --> 00:15:58.724 losing our minds over that? 00:15:59.124 --> 00:15:59.507 Okay? 00:15:59.907 --> 00:16:04.804 Let's also talk about the comment that I get all the time when I post my height. 00:16:05.204 --> 00:16:09.081 I post my height, and automatically women think that they should weigh, 00:16:09.133 --> 00:16:13.775 if they are really fit or want to be fit, that they should weigh the 00:16:13.777 --> 00:16:16.312 same as me if they're my height. 00:16:16.712 --> 00:16:21.199 And this is just a little ridiculous, like ridiculous, right? 00:16:21.201 --> 00:16:26.355 Because what can-- There are so many things that can impact the weight of 00:16:26.355 --> 00:16:28.562 an individual, even at the same height. 00:16:28.855 --> 00:16:31.587 So frame size, that's huge. 00:16:31.987 --> 00:16:34.833 Keep in mind, I'm very small-boned. 00:16:35.233 --> 00:16:37.769 My ring size is like a four. 00:16:38.169 --> 00:16:41.030 I can't even find bracelets that fit me. 00:16:41.054 --> 00:16:45.402 I have to buy like child bracelets, so I just don't wear them or I 00:16:45.402 --> 00:16:47.162 have to like custom make them. 00:16:47.562 --> 00:16:50.574 My bone structure itself is tiny. 00:16:50.823 --> 00:16:54.366 So when somebody says, "I'm your height, but I weigh more," that's 00:16:54.378 --> 00:16:56.166 not a problem to be solved. 00:16:56.566 --> 00:16:59.983 You might just have bigger bone structure. 00:17:00.383 --> 00:17:01.766 That's not a flaw. 00:17:01.795 --> 00:17:04.356 That, that's your skeletal system, okay? 00:17:04.756 --> 00:17:09.156 Maybe your starting muscle or the muscle that you have and built is 00:17:09.156 --> 00:17:10.866 just way more than mine t- too. 00:17:11.007 --> 00:17:11.922 How cool is that? 00:17:12.322 --> 00:17:14.797 I came into this personally with little to no muscle. 00:17:14.990 --> 00:17:17.760 My starting point was ridiculously low. 00:17:18.072 --> 00:17:24.279 I have put on my very small frame, tall, yes, but very small and petite. 00:17:24.523 --> 00:17:26.948 I've put on 20-plus pounds of muscle since. 00:17:27.348 --> 00:17:29.929 Maybe you're starting with more muscle tissue or you, 00:17:30.281 --> 00:17:31.986 maybe you have more right now. 00:17:32.356 --> 00:17:34.609 Different bodies are gonna have different numbers. 00:17:35.009 --> 00:17:39.166 Um, the whole idea about my nutrition too. 00:17:39.566 --> 00:17:44.386 Um, and I, I already al- alluded to this, but let's just nail this even 00:17:44.388 --> 00:17:49.362 further Say one woman eats more whole foods with plenty of protein, even 00:17:49.362 --> 00:17:54.592 more protein, and another eats mostly processed foods with lower protein. 00:17:54.992 --> 00:17:58.783 They're the same height and weight, so they think, "Oh, apples to 00:17:58.784 --> 00:18:00.260 apples," comparing apples to apples. 00:18:00.281 --> 00:18:00.965 It's not. 00:18:01.303 --> 00:18:02.497 That's apples to oranges. 00:18:02.498 --> 00:18:05.291 Remember, the thermic effect of food. 00:18:05.631 --> 00:18:13.137 The whole food eater is burning more just digesting her food, and higher 00:18:13.144 --> 00:18:18.606 protein is going to increase that because protein costs the most to process, 00:18:18.869 --> 00:18:23.743 roughly 20 to 30% of its calories. 00:18:24.143 --> 00:18:28.429 So if we're just looking at calories, maybe somebody can eat 00:18:28.454 --> 00:18:32.305 more calories because a lot more of those calories are protein. 00:18:32.705 --> 00:18:35.020 That's another option, too, right? 00:18:35.420 --> 00:18:38.064 And then there's everything you just can't see. 00:18:38.464 --> 00:18:45.217 Her non-exercise activity, organ

size, hormones, genetics, dieting history. 00:18:45.537 --> 00:18:50.572 None of that shows up in an Instagram story or in a post very well, okay? 00:18:50.972 --> 00:18:53.703 So it doesn't matter what somebody else can do. 00:18:54.103 --> 00:18:56.621 What matters is what can you do? 00:18:57.021 --> 00:18:59.517 Literally, that's all that matters. 00:18:59.917 --> 00:19:04.920 Now, the second reason that this has been on my mind is because one of my clients… 00:19:05.200 --> 00:19:08.323 I call my app users my clients because that's how I feel about you. 00:19:08.723 --> 00:19:09.474 I wanna help you. 00:19:09.874 --> 00:19:14.212 So last month on my live, I was talking with one of my app clients, 00:19:14.327 --> 00:19:17.750 and this past week she also sent me a bunch of her information. 00:19:18.050 --> 00:19:20.982 So we were working on helping her find maintenance, and her biggest 00:19:20.982 --> 00:19:22.966 question was, "Did I overshoot?" 00:19:23.366 --> 00:19:26.771 So when you come out of a fat loss, this is important to understand, 00:19:27.001 --> 00:19:30.747 when you come out of a fat loss phase and go back up to ma- maintenance, 00:19:30.759 --> 00:19:32.620 the scale will move up a little. 00:19:32.641 --> 00:19:36.802 That is very, very normal because at the bottom of a cut, 00:19:37.066 --> 00:19:39.601 you're in a depleted state. 00:19:40.001 --> 00:19:45.568 You have a lot less food in your digestive tract and your glycogen isn't full. 00:19:45.646 --> 00:19:46.793 What is glycogen? 00:19:46.832 --> 00:19:49.833 What is this glycogen thing that people are always talking about? 00:19:49.835 --> 00:19:51.948 It's the mysterious thing on the internet, right? 00:19:52.348 --> 00:19:57.156 Glycogen is the stored form of carbs in your body. 00:19:57.556 --> 00:20:04.154 Your body keeps it in your muscles, roughly 400 to 500 grams, and also 00:20:04.154 --> 00:20:06.338 in your liver, roughly 100 grams. 00:20:06.738 --> 00:20:12.792 It's fuel on standby, on ready for your training day and just overall movement. 00:20:13.192 --> 00:20:20.039 And every gram of glycogen is stored with about three grams of water. 00:20:20.439 --> 00:20:26.656 So when you eat more, especially more carbs, you refill those stores 00:20:26.678 --> 00:20:30.557 or the fuel for your muscles is, is what I like to think of them as. 00:20:30.957 --> 00:20:32.121 And water comes with it. 00:20:32.521 --> 00:20:38.062 So put it together, refilled glycogen, more water, more food 00:20:38.064 --> 00:20:39.436 sitting in your digestive tract. 00:20:39.836 --> 00:20:42.254 Of course, the scale goes up, right? 00:20:42.654 --> 00:20:47.187 Now, as I've been talking about this a lot, trying to help clients understand, 00:20:47.587 --> 00:20:53.534 be cautious comparing your depleted state, the bottom of your cut, to a fuller 00:20:53.535 --> 00:20:55.623 state, because that's not fat gains. 00:20:55.630 --> 00:21:01.807 That's just you're now being, like, refed,

refueled, is how I like to put it. 00:21:02.007 --> 00:21:04.247 this is why we can't just look at the scale. 00:21:04.403 --> 00:21:08.768 So her scale had gone up about five pounds over the past two to three months. 00:21:09.168 --> 00:21:11.173 So we looked at everything else too. 00:21:11.573 --> 00:21:16.356 Her measurements, how she felt in her clothes, those are key. 00:21:16.756 --> 00:21:21.960 Now, her waist measurements had slowly crept up, not overnight, not 00:21:21.960 --> 00:21:25.615 just because she just did a refill or, like, refilled her glycogen 00:21:26.015 --> 00:21:27.624 or was bloated around her period. 00:21:27.640 --> 00:21:30.268 It crept up slowly over these three months. 00:21:30.275 --> 00:21:36.695 So yes, yeah, she had overshot her maintenance a little bit, and that's okay. 00:21:36.795 --> 00:21:39.461 We came up with a plan for her to pull back a little bit, 00:21:39.462 --> 00:21:42.714 find where her maintenance is now, and sit closer to that. 00:21:43.114 --> 00:21:47.643 Now, at first, she was a little discouraged by that, and she said, "I 00:21:47.652 --> 00:21:50.144 feel like I should be eating more." 00:21:50.544 --> 00:21:51.850 And it was this really… 00:21:52.572 --> 00:21:53.412 I loved it. 00:21:53.441 --> 00:21:57.324 I, I liked watching her wisely kind of introspect. 00:21:57.724 --> 00:22:02.688 she realized it, a lot of it was because she had kind of been comparing. 00:22:03.088 --> 00:22:06.689 All these women on Instagram seem to be able to eat so much more. 00:22:07.089 --> 00:22:13.192 Then she kept going, but she realized she had lowered her energy output 00:22:13.203 --> 00:22:18.598 substantially too after the cut, and of course, that would impact her number too. 00:22:18.998 --> 00:22:20.717 And then she's also an individual. 00:22:21.055 --> 00:22:24.574 So it was kind of cool to watch her kind of go back, forth and realize, 00:22:24.974 --> 00:22:30.803 like, be a little discouraged that, "Well, why can't I eat so much more? 00:22:31.203 --> 00:22:34.264 I wanted to be able to eat more and call that my maintenance." 00:22:34.664 --> 00:22:36.374 But when-- but why? 00:22:36.383 --> 00:22:37.111 Why did… 00:22:37.241 --> 00:22:40.549 I mean, I get the idea of wanting to eat as much as possible 00:22:40.610 --> 00:22:42.058 and maintaining, believe me. 00:22:42.458 --> 00:22:49.238 But I do think that there's this powerful thing for positive or negative on social 00:22:49.239 --> 00:22:54.198 media that sometimes we see all these women saying, "This is what I'm eating 00:22:54.199 --> 00:22:59.277 at maintenance," and some of us are like, "Well, I can't eat that and maintain." 00:22:59.677 --> 00:23:02.251 And so we kind of feel a little broken. 00:23:02.651 --> 00:23:06.622 We're looking at that gap of, " So am I broken? 00:23:06.657 --> 00:23:08.102 Am I doing something wrong?" 00:23:08.502 --> 00:23:09.196 No. 00:23:09.596 --> 00:23:12.241 You're just an individual. 00:23:12.641 --> 00:23:13.761 You really are. 00:23:14.161 --> 00:23:18.220 So I love the push on Instagram to get eat, uh, to get women eating more. 00:23:18.620 --> 00:23:22.717 I want you asking, "How much can I eat while maintaining?" 00:23:23.117 --> 00:23:25.652 Not, "How little can I get away with?" 00:23:25.833 --> 00:23:26.108 Right? 00:23:26.134 --> 00:23:31.417 Living in a scarcity mindset 24/7 is no way to live, and I will always encourage 00:23:31.418 --> 00:23:36.272 the abundant side of that question But it has to be a balanced conversation. 00:23:36.672 --> 00:23:39.019 We can overshoot our maintenance. 00:23:39.419 --> 00:23:45.368 If you want to hold onto body composition, then we need to not 00:23:45.369 --> 00:23:50.359 just look at the scale, we need to measure, take pictures, uh, even write 00:23:50.359 --> 00:23:54.841 down how we're feeling at certain times, and then we kind of test out. 00:23:55.210 --> 00:23:58.655 We eat a little bit more, we watch the measurements, we learn where 00:23:58.656 --> 00:24:00.129 your maintenance actually is. 00:24:00.508 --> 00:24:05.461 Not where hers is on the internet, some stranger online that you're following. 00:24:05.860 --> 00:24:08.873 I don't care what hers is. 00:24:09.273 --> 00:24:14.031 When I'm a coach, I'm watching meticulously where my clients is. 00:24:14.059 --> 00:24:19.306 I'm not saying, "Oh man, Becky," my client, "that's too bad 'cause Susan 00:24:19.706 --> 00:24:24.857 on the internet has the same weight and height as you, and she's eating more. 00:24:25.257 --> 00:24:25.806 We-- It's… 00:24:25.824 --> 00:24:26.644 You're broken. 00:24:26.820 --> 00:24:27.911 We better get you eating more." 00:24:27.934 --> 00:24:28.927 No, no. 00:24:28.978 --> 00:24:31.745 I don't care about the stranger on the internet. 00:24:32.145 --> 00:24:37.759 I care about the client in front of me and the feedback her body is giving us. 00:24:38.159 --> 00:24:41.441 Not everyone is going to have the exact same maintenance. 00:24:41.841 --> 00:24:45.106 So when I post how much I'm eating and my activity level and all that 00:24:45.107 --> 00:24:49.833 jazz, please be cautious about measuring yourself against it. 00:24:50.233 --> 00:24:54.304 You shouldn't be anything other than what we can create with your 00:24:54.306 --> 00:24:56.594 body on so many different levels. 00:24:56.606 --> 00:25:01.148 That's where our focus really, really belongs, okay? 00:25:01.548 --> 00:25:04.862 One of my favorite books, I've talked about this a lot, 00:25:05.262 --> 00:25:06.569 is "The Gap and the Gain." 00:25:06.969 --> 00:25:11.498 It is so good, by Dan Sullivan and Benjamin Hardy. 00:25:11.898 --> 00:25:16.774 When you consistently measure the difference between you and somebody 00:25:16.777 --> 00:25:20.153 else, you are living in the gap. 00:25:20.553 --> 00:25:27.187 You're measuring against an ideal or against a body that is just not yours. 00:25:27.587 --> 00:25:31.189 The gain is looking back at where you started. 00:25:31.589 --> 00:25:36.630 " Wow, I can eat so much more than I used to," or, "Wow, I'm so much 00:25:36.630 --> 00:25:40.952 stronger," or, "My measurements are moving the way I want them to. 00:25:40.971 --> 00:25:42.341 I'm progressing." 00:25:42.741 --> 00:25:44.276 But instead, we scroll. 00:25:44.676 --> 00:25:50.310 We see what other women eat and, and we think, "I should be able to eat 00:25:50.310 --> 00:25:52.451 that, and if I can't, I'm broken." 00:25:52.851 --> 00:25:54.922 You're not broken, you're different. 00:25:55.322 --> 00:25:59.100 Why do we not allow for some slight differences? 00:25:59.500 --> 00:26:06.661 Your body, your frame, your muscles, your history, your maintenance. 00:26:07.061 --> 00:26:14.319 Measure your gains against you, not against somebody else, but measure your 00:26:14.331 --> 00:26:18.192 gains That takes practice for some of us. 00:26:18.592 --> 00:26:25.121 We are so used to naturally falling into the gap, and we can actually retrain our 00:26:25.132 --> 00:26:34.135 brain to look for our gains In conclusion, just a quick reminder for you app users. 00:26:34.307 --> 00:26:37.324 If you're in the Lifting Lindsay training app, and if you have 00:26:37.326 --> 00:26:40.449 questions about your program, your goals, finding your maintenance, 00:26:40.467 --> 00:26:43.320 anything, use the DM inside the app. 00:26:43.557 --> 00:26:46.206 It goes directly to me, and I'm the one who answers it. 00:26:46.606 --> 00:26:49.052 Please don't send those questions on Instagram, okay? 00:26:49.298 --> 00:26:55.144 I get a lot of messages on there, and I have some of those automated keywords and 00:26:55.144 --> 00:27:00.630 replies, and so sometimes when I post a story and I'm like, "Oh, if you want this 00:27:00.630 --> 00:27:06.260 link, reply this," and it's this automated message that then replies to everybody. 00:27:06.473 --> 00:27:11.817 And then what happens is your questions get lost, because when I open up 00:27:11.843 --> 00:27:17.593 Instagram, there's just a ton in there, and I really want to prioritize answering 00:27:17.602 --> 00:27:23.487 your questions, um, because you're the ones entrusting me with your journey. 00:27:23.887 --> 00:27:28.591 And so please use the app to DM me. 00:27:28.967 --> 00:27:30.844 Anyways, you guys are amazing. 00:27:31.118 --> 00:27:33.327 I hope today's episode helped. 00:27:33.727 --> 00:27:37.675 Just another reminder, I feel like so many of you will say, "I know all 00:27:37.675 --> 00:27:40.784 this," but reminders are good, okay? 00:27:41.120 --> 00:27:46.052 Remember to focus on the gains in your life, not the gap, and 00:27:46.053 --> 00:27:47.470 you guys have a wonderful week.