Don't Assume
Welcome to the one day at a time podcast where we forget about yesterday. We don't worry about tomorrow. It's what are we going to do today? This all matters because you've only ever had or will ever have the fantastic twenty four hours a day you're about to embark on. So hopefully this episode is going to give you some daily dose of wisdom that you can take action on today to improve your life.
Speaker 1:And remember, all it takes is one day at a time. Good morning to you. I have been told my accent's gone extra Welsh since I've been back in Wales, so, I do not apologize for it, but, yeah, interesting really, ain't it? It doesn't you don't even notice these small tweaks like environmental tweaks again, change environment, things change. I don't even know.
Speaker 1:I haven't noticed. It's just this continues to blow my mind, by way, if you haven't realized how environment can shape your behavior without you even knowing about it, that scares me, but also excites me because I can design an environment that can push me into things I wanna do without me really noticing. Things to think about, Today I wanna talk about so on the main Live Loic Louise group, the Facebook version, so the web you'll buy, any of our plans to join in. Some new member came in all guns blazing. Someone said that their carbs have been dropped to 140 grams a and that you're looking for like lower carb alternative snacks, right?
Speaker 1:And this person just came in all guns blazing. Why you shouldn't reduce your carbs? You never be hungry. You should never reduce carbs because you need energy. Why are you doing this?
Speaker 1:You just need to be in a calorie deficit to lose weight, la la la, keep going on and preaching, preaching, preaching. And the thing with these people is they assume so many things, right, that they go so far off on a tangent, they have no idea, the point has been missed entirely, it's an ego thing. It's an ego trip, they want to tell everybody what they think is right and all of us go through these things and there's a thing called the Dunning Kruger effect where start getting new information about something, you think you're an expert and the more you know, the less you know, right? And then that's why real world class experts are like maybe less quiet, like less out there than people who have no clue. And it's fine, people wanna help.
Speaker 1:But when you sense the people like like attacking someone or why are you doing that and this and telling people what to do? That's not coming from a place of being helpful. It's coming from an ego place. Right? And this is what I get away to all of you.
Speaker 1:Even in the WhatsApp groups and stuff, you'd be talking about your own macros. Guys, it doesn't matter like you can't your macros are your macros. Your information is shared with us on a weekly basis. We see your tracking sheets, we can see the data, we can see your history, and we make changes one to one with you over email based on what you say as well. When you go and post something in a group like, oh my some x has been dropped or this has been changed, you're given like a sliver of information away and then people are gonna assume the rest of the information.
Speaker 1:If you really want someone to give the same amount of feedback that's accurate, you're gonna have to ask someone to look at the entire data sheets to have a look at your preferences, the emails you've sent and like try and get a complete picture of it like we do have on the check ins. So that's an important point really in general is that I just want to address a few points that she made. So just to clear things up in case any of you have got the same questions. So the first thing is she said that I'm not coming after in a way, I'm just using as an example, okay? A diet should be sustainable, I agree.
Speaker 1:That's what we say. She's a new member, so she hasn't really read up or anything we've supposed to let imagine or watched any of the videos like I do mention to watch before posting, but there we are. If your carbs are too low for you, increase them. Okay. If your carbs are too low for you, she hasn't said they're too low for us.
Speaker 1:She just says they've been dropped. And by the way, her carb goal was 200 grams a day, she was hitting 150 to 160 grams a day. We dropped her two forty grams a day. So it's a minuscule drop for her, but I'll explain the reasons why in a minute. Your calorie allowance is the most important thing in weight loss.
Speaker 1:Yes, calorie deficit followed by protein. Yep, correct. Remember the reason people lose weight not fat on a low carb diet is primarily because of lose of water. Yeah, exactly. Because every gram of carb stored in all muscles, is stored in muscles and liver.
Speaker 1:We store props three grams of water, per gram of carbs. Okay. Correct. Why have your carbs been lowered? Question mark.
Speaker 1:You may be a very active person who needs a lot of energy macro. K. So a diet like, kind of assuming diet should be sustainable that it's not for her when all she's asked for is snack advice. She just wants snacks that are low in carb. Someone replied, I think Gemma said, if she's wanting to lose weight, she'd in a 500.
Speaker 1:Def said, okay. Nikki reply, okay. You do not have to be hungry. Here's a few things about that. We don't want to be hungry when we're losing weight, okay, we don't.
Speaker 1:We want to try and keep as full as possible and that's why protein is important, that's why whole foods are important. But the reality is when we are in a deficit, okay, we are not giving our body enough energy for us to function on its own. It needs to go to the fat stores for energy. So we're in basically a starvation. Like in reality, like it kind of is, like you're eating less than you need, so your body needs to get it from your fat stores.
Speaker 1:You've got enough fat stores anyway to give the energy. So we will feel hungry sometimes. It is not possible to lose weight for a prolonged period of time without feeling any hunger and people also mix up hunger and cravings so we have to differentiate and people don't know the difference. Is it a craving cue because they've seen a chocolate bar, someone's eaten, are they actually hungry, Are they in tune with the hunger of their bodies? Like there's so many there's so much behind that.
Speaker 1:You can't say you do not have to be hungry. Okay? Because people mistake hunger and craving all the time. By telling people that you don't have to be hungry, when they are hungry, what do how do you think they feel? Oh my god.
Speaker 1:I shouldn't be hungry. This is terrible for my body. No. You're in a deficit. Like, you will feel hungry sometimes and lose weight.
Speaker 1:It's normal. Okay? That slight hunger, that dull it's not painful at all. It's that dull hunger like, oh, I am a bit hungry. That's a place where we want to really be because when I know that I feel that I know I'm in a deficit, but I'm not pushing the extreme because I got the macros worked out for the day.
Speaker 1:Okay, so if you eat enough protein and healthy fats you will not be hungry, that's not true. It can help and that's what we do, should eat more protein, good fats, whole foods, but that doesn't mean you're not ever gonna be hungry, okay, that's completely false. There should be no reason to cut carbs, I can think of plenty of reasons to cut carbs. Carbs are the most abundant macro we eat in general in our diets. Most of our diet is 50% to 60% carbs, we don't track.
Speaker 1:Okay. Most foods contain carbs. Okay, lots of food contain carbs. The easiest macro to cut is the one with the most abundance, which is carbs. Carbs is the easiest macro to cut because we eat so much of it.
Speaker 1:So when we want to reduce calories, it's easier for us to reduce carbs first than reduce fat and protein. Also, if someone's on a plant based diet, there are many reasons to cut carbs. One, most plant based diet is to hit the protein goal would eat more fat to hit the goal because a lot of plant based proteins contain fats as well. So in that regard, lifestyle change will be like, you know what, your lifestyle is plant based, therefore you need more fat to hit your protein goal. To compensate for that, we'll reduce your carbs a bit, okay?
Speaker 1:And that's what we do. There's plenty of reasons to cut carbs. I'm not saying we're not saying cutting carbs is superior. It depends on the person's lifestyle and what changes you wanna make. Some people, and I've seen thousands of check ins, feel bloated when they give them too many carbs to start with it.
Speaker 1:Because you know what Scott, I'm trying to eat 180 grams of carbs a day, just not agreeing with me, feel bloated, I feel terrible, okay, do know what, let's drop you down 140, let me know how that feels, Drop it. Oh my God. So much better. It's so much more manageable. I'm not as bloated.
Speaker 1:I feel tighter. I feel leaner. Happy days. Happy days. Are you hungry?
Speaker 1:Are you how's your energy? Yeah. Good. Oh, so many check ins has happened on our way. Okay.
Speaker 1:Calories first, protein second, there should be no fixture on how many carbs and fat are distributed. Oh, so she talking absolutes. This is when you know someone is coming from a place of where they don't actually know what they're on about, okay? They've read this up, they've read out about it, they haven't actually helped many people in regards to their lifestyle. And it just annoys me to someone speaks so black and white.
Speaker 1:There should be no fiction how many carbs and fat are distributed. Now, cognitive load is something that we need to be aware of. The reason that I designed this macros system the way we have is mainly one, it works by putting you into deficit, two, you ensure you have enough protein and fat in your diet, great, Three, it reduces cognitive load by a huge amount. Here's why. One, you don't actually have to think about if a carb food is fat or not as long as it fits your macros.
Speaker 1:Okay, happy days. Two, if you're only tracking protein macro, but then you're trying to get your carbs and fat to make up the remaining calories every day, you're gonna have to work out not just your macro intake, have to work out the calories from the fat from non protein macro, non protein calories, and make sure that it doesn't go over your main total calories, does that make sense? Because if you're trying to do, if you're trying to track two measurements, so calories and macros at the same time, that is nearly doubling, if not more your work in terms of cognitive load. And if you put too much cognitive load on people when they're trying to do something and live a life, it's not going to work out. So this person, yes, it doesn't matter if your calories come from fat or carbs as long as your calories are equated.
Speaker 1:So if group A, same protein, same deficit, okay. Group B, same protein, same deficit, but they had more carbs and the other group had more fat. Weight loss, fat loss, weight loss would be different because less carbs drops more water, but fat loss is the same. Okay, but by asking people to work all out all the time every day is not a good move. It's not cognitive load is important.
Speaker 1:So that I would say that to her. I have replied but no reply yet. The only reason there's a desire to cut carbs is because of the weight seems to come off faster. That's not true. Like I've why cutting carbs would be an option for people.
Speaker 1:If someone finds a lower carb diet hard to sustain, they'll fall off the wagon. Okay, if any diet hard to sustain they fall off the wagon. In addition, this also makes people feel like they're failing not doing it properly and it's not a message we as health professionals should be pushing. We as health professionals, why are you putting yourself as a we when you're not as part of a business? Who are you?
Speaker 1:I don't even think she's a member. Also weight loss over the week so that you go over one day. Okay. Also weight is lost over the week so what you go over one day you can claw back another. Oh my god, you guys all you know we've got our own calculators for this.
Speaker 1:We talk about averages all the time. No one should be hung up on not meeting the daily allowance. Yes. Well, this is what we teach day in day out and this person's coming all guns blazing. Know, I've said what I've said in his voice and I'll back to her.
Speaker 1:But I wanted to say explain it and it's frustrating, know, you put her content out to help people and someone comes in thinking they know better, maybe you know, maybe she doesn't know better, but the way she's coming across with this stuff is not helpful to anybody. It's making someone feel like they're doing something wrong. But I hope those explanations helped if any of you had any questions. There is no perfect way to lose weight, okay, you need to be in a deficit yes. We do believe the macro based approach is one of the most long term options, not simply because you're hitting your protein, you're eating enough fat.
Speaker 1:Because if you're eating enough protein, right, and you need to hit a certain amount of fat per day for your optimal hormonal processes, you're already tracking your protein and fat, you might as well track your carbs, right? Because if you track all three, you can learn about how your body deals with more carbs, less carbs, more fat, less fat, more protein, less protein. Without this self knowledge, you're never gonna truly understand your body. So if you're only tracking calories and you're only protein, you don't know if you're a person that reacts better to a higher carb, you don't know what it's like to train on a lower carb versus higher carb day, you don't know what it's like to carb load before a big marathon run, you don't know anything about that because you're not tracking it, right? You need you want to learn about your body, like I know for a fact, right, I'm not a carb monster, I'm not a carb monster, I can't eat the huge amount of carbs, right?
Speaker 1:When it comes to workouts, I know for a fact, right, that when I do, if I want to do a PR day on a Saturday, and I've had a week where I'm dieting and I'm losing weight and I'm in my deficit, when it comes to Friday, I would have saved a bit of carbs. When it comes to Friday, I'll eat a lot of my carbs for the allowance of the week on Friday and when it comes to Saturday morning, that workout is unbelievably good. I am pumped, my muscle glycogen is restored, I just feel super strong and there's enough water in the muscles to contract and everything is working smoothly. But I would never know that if I didn't have the lower carb higher carb approach and I knew that worked for me. That's me done for today everyone.
Speaker 1:Have a good day. Focus on one day at a time always. Watch your one big thing. Get that done. Happy days.
Speaker 1:Hope the weather's good with you guys. It's given you some happiness like it has for me. And, yeah, speak to you tomorrow. And that's it. Thank you for listening to the one day at a time podcast with your host, Golf Leer.
Speaker 1:Hopefully, you understood something I said. I hope that some wisdom kind of distilled through into your mind. And I want you to now action it today. I don't want you to think about tomorrow. I don't want you to think about yesterday.
Speaker 1:I don't want you to think about leaving a review on this podcast. I don't want you to think about going to another website. What I want you to do is as soon as this podcast ends, you will take action and make the most of today. Ground yourself today. Follow the one day at a time philosophy, and your life will change.
