Recap on key points for fat loss & health
Hello, everyone. Back again with a podcast. Now I'm gonna just blast you with some review data, basically, just to get you guys back into the swing of things, and remind you of some important factors. Okay. First factor, why are you eating high protein?
Speaker 1:Quick one, helps with your appetite, your satiety, so you feel full after your meals. Helps you maintain or even gain muscle if you're adding resistance training, but maintain muscle is important. Why is maintaining muscle important? Recent research is saying that muscle loss leads to an actual cognitive decline. So if you want to keep your mind sharp as you age, you need to maintain your muscle mass.
Speaker 1:Individuals muscle mass basically can explain the functional abilities, your strength and your power and your balance, and your cognitive states such as memory, reasoning, decision making. Okay? This is really, really important. Really, really important. So, you're not eating high protein because it's the latest fad or whatever people are trying to claim.
Speaker 1:You're not eating higher protein because like, oh, maybe it's just a bit better. No. Higher protein, the amount the app gives you is gonna give you these tremendous benefits. Okay? Add in one or two resistance train training workouts a week, and you're doing everything you can to maintain your muscle mass, even gain, maintain cognitive performance.
Speaker 1:There's other things that go into that. Okay? It's not like a be all end all, but the research is very fascinating on this. So it's important you eat your protein target guys. Now, again, there's been meta analysis.
Speaker 1:There's a lot of research on low carb diets versus low fat diets. What's better for fat loss? None of them. Okay? It doesn't matter.
Speaker 1:People join the app, sorry, and they go, I have to eat a certain ratio of carbs and fat. Why? Give me a reason why this ratio is better. Okay? It's a flawed way to look at it.
Speaker 1:First of all, look at what calories you gotta consume, your energy. How much energy do I need a day? If I'm trying to lose fat, I need to be in a deficit. The next important factor, I need to be make sure I'm eating enough protein, roughly 1.6 grams per kilogram of body weight. It vary depending on some people's, question and answers.
Speaker 1:After that, the remaining calories can be split however you want. Okay? So you might not be able to get a perfect twenty, forty, 40 split because we've we've we've looked at the important things first, which is protein. Now you might be saying, oh, well, I prefer to eat lower carbs, low fat. Look, there'll be days you eat lower carbs.
Speaker 1:There'll be days you eat lower fat. There'll be days you have, like, 300 grams of carbs, it'll be days you have 50 grams of carbs. And, you know, it doesn't matter. Okay? It it doesn't matter fat loss.
Speaker 1:They looked at the research, and when they controlled, they did a metabolic ward study. Literally, people in this in a ward, in a research facility didn't leave. Every meal was counted and fed to them. Their physical activity, everything was measured, calories burned, everything. Imagine it.
Speaker 1:You're sitting there like, oh my god. Let me out. Nobody. We got food We got food to go into your mouth, and you're gonna stay here until we get our results. What did that study show?
Speaker 1:Okay. Over like a twelve to sixteen week period. It showed a slight improvement fat loss on low fat, like slight, and we're talking is minuscule over a week. The conclusion from the researchers isn't, uh-huh, low fat is better. No way.
Speaker 1:They were like, we have literally forced this low fat daily diet on these people. It's not realistic in the outside world because you're gonna vary your food intake. And what happened is basically lost him on fat. I mean, there's a tiny benefit to fat, lower fat, tiny. So it's minuscule.
Speaker 1:It's not really it's not like a practical number. Okay? We're talking like, you know, a kilo or something over twelve weeks, which is like split that over split that over twelve weeks. It's like it's like naught point one kilo less. Naught point naught eight kilos or something a week.
Speaker 1:You know, it's nothing. Nothing. So just remember these things, guys. You don't complicate things. Don't overdo things.
Speaker 1:I wanna remind you of this because important. You're going into the weekend now. You're going to the weekend. A lot of people are saying, there's no way I can eat my calorie allowance. I've never eaten this much calories in my life.
Speaker 1:No way. You've been eating more calories than the app has given you for a long time. That's why you're the weight you are today. That's a fact. When you look at your calorie intake, Monday, Tuesday, yes, it's easy to to come within your targets.
Speaker 1:You're you're on a maybe meal prep. You wanna you're motivated. Guess of the weekend. If you don't track a weekend, you're in for a shock. If you've never tracked a full weekend, do it this weekend.
Speaker 1:Whether it's knowing the calories on the menus, whether it's your barcode scanning, searching for foods in the restaurants, taking photo of it, voice logging it, whatever it is, just log everything you drink and eat, and you'll see for yourself what a weekend is. And, also, some of you can have busier weekends or not. Track a busy weekend for once, and then you'll be shocked. Okay? This isn't to scare you.
Speaker 1:This isn't to say don't do it. It just means that your weekly average shoots up on weekends. And that's why it's okay that you can go lower in the weekday, higher on the weekends. It's very normal. It's a good strategy to have.
Speaker 1:Another factor, another meta analysis came out, a week ago looking at just time restricted eating. So like does doing intermittent fasting or eating most of your calories in the morning or eating two meals versus six meals, meal timing, does any of this play a role in improving weight loss? Okay. The answer is no. So the results are driven by calorie restriction.
Speaker 1:Your calorie deficit is the driving force of your results. However, you get into that deficit, it's up to you. If you prefer to eat two meals a day versus six meals a day, do it. If you prefer to do it like an intermittent fasting style thing where you eat for eight hour window, do it. If you prefer to eat your calories in the morning and that way, do it.
Speaker 1:That's up to you. That's for you to figure out. That's your lifestyle, your flexibility. Okay? I can't answer that question for you.
Speaker 1:What I'm gonna say is there's no magical benefit for either of them. The benefit for you to find out is it's your preference. Remember, your preference plays a big role in your results. It's a big role. The preference is it's like the working out study I mentioned a few days ago.
Speaker 1:If you like doing the workout and you can pick the intensity of the workout and maybe you don't feel great today, and you can pick the exercises you enjoy and don't do and don't do the ones you hate, your your frequency of working out, you you well, over the eight eight weeks, I think it was, they worked out twice as much as the group that was just told to do one rigid thing. Now think about that. Why is that the case? Why is it the case that being flexible and not rigid improves outcomes? It shows in the workout literature, like I just mentioned.
Speaker 1:It shows in the eating literature, flexible approaches to eating are associated with lower body fat levels, lower symptoms of anxiety and depression, lower risk of eat disordered eating, and rigid approaches to food, strict meal plans that associate with the opposite. More body fat, more anxiety, higher risk of depression. You know? Why is this? Think about it.
Speaker 1:And then we got it's it's up to you. Do you eat two meals, six meals? It's up to you. You pick any better results. Why is this?
Speaker 1:Well, it's obvious. It's obvious. When we're flexibly when we're psychologically flexible, we don't feel trapped. And when we understand that being flexible actually is the answer, and we don't have to stick to rigid approaches because each day can be different, things happen in life, all of this stuff, we free ourselves from this jail we put ourselves in, we put this on ourselves. And I have to eat this way.
Speaker 1:No way. I have to do this workout this way. I have to do this. And if I don't do it this way, I suck. I'm a loser.
Speaker 1:That's the mindset people fall into and it's ridiculous. Okay? So being flexible is a huge part of this approach. Now that's why that is why I push so much on calories and protein. It would only focus in on two things that actually matter, and you've got steps.
Speaker 1:Okay? If you want to add targets for your carbs and fat, you're adding additional layers of targets, additional layers of inflexibility. Calories, your target calories. Okay? You could argue, well, it's not flexible, Scott.
Speaker 1:It's flexible in the sense you can eat more today and you can eat less tomorrow. You've got a certain target, and it's your weekly average. Okay? Makes it pretty flexible. Protein.
Speaker 1:It's a it's a target. Does it make it a bit less flexible? For sure. There's a downside in the sense that you're gonna have to change some of your food to try and hit your protein target. It's one of those things you have to work on to improve, but that's it.
Speaker 1:When you start adding carbs and fat targets, people always do this. I say calories, protein steps. They start they start tracking carbs and fat. What do they do? What do people start doing?
Speaker 1:Even though I say calories, protein are the main ones, your carbs and fat ratio doesn't matter. They stress if they go over a self put in tired of carbs and fat. I've gone over my carbs, but I'm under my protein, and I'm under my calories. What should I do? Don't worry about it.
Speaker 1:If you hit your two calories, you your protein. That's it. Okay? Don't worry about the other two lads. Don't put rigidity in.
Speaker 1:Remove as much rigidity, this is air fast as that, as possible. Right? And these are all big factors. This is a psychological game as much as it is like the physical. Right?
Speaker 1:So a lot of people struggle with weight loss. A lot of people struggle with changing their health, changing their health outcomes because they think it's such a rigid game. Right? That's that's the problem. You know, when you look at the research, even a 3% loss in body fat or body weight improves health outcomes in some people.
Speaker 1:So three to 10% is like the range they suggest of losing 10% of your body weight. So if you weigh two hundred pounds, losing between three and twenty pounds is gonna improve your health a lot. Think about that. That's fucking brilliant. That's brilliant.
Speaker 1:Yeah. It might not be the cosmetic side, you know, like the sort of word to use in that cosmetic, like, you know, the appearance side, maybe it doesn't get you to the appearance side you wanna be. But when are we ever happy with ourselves appearance wise, you know? We always take it for granted anyway. So that's just a little roundup of things to remember because when you go into the weekend, it's important that you're flexible.
Speaker 1:It's important that if someone phones you up says, do you wanna go for lunch now? Or, you know, someone's birthday, do want this kid and you and you you don't wanna be the type of person that stresses out more about that decision than the kind of quote damage that decision makes. Stressful. Oh my gosh. I don't have that cake.
Speaker 1:Oh my god. Why did I do that? Don't matter. Track it. Done.
Speaker 1:Who cares, man? It doesn't negatively impact your targets, your goals. Okay? Because these things, they play into it. If you can play into the flexibility game, you become more flexible and you you have a better approach to the entire thing and you have better outcome.
Speaker 1:So it's important. And also, like, if you really want to double down on flexibility, freedom, not put yourself in your own jail, you know, get off the social media train, you know, get off all these videos and stuff because a lot of them are lots of nonsense. Okay? Lots of nonsense. And, you know, there's been experts in the industry since the eighties and nineties beating the same drum I'm doing now because this research has been going on for decades to proving the point after point after point.
Speaker 1:And it's hard for them because they're not sensationalists. They're not writing crazy, you know, articles and doing crazy videos with crazy intros in supermarkets when the doctor's out for, you know. They're not doing our stuff. They they cringe, man. They don't do that.
Speaker 1:But the influences of the do do that, they got something to do. They got something to they got some supplement or something to sell you. Now you could argue, Scott, you're selling up. Yeah. This app is built to facilitate what the decades of research has said.
Speaker 1:You know, there's so many people that come to me and they'll be like, why haven't you got this in there? When you put that in there? When you put this in there? Put that in there. You get more users if you did this, this, and this.
Speaker 1:My answer is always the same. If I get more users, it's great. But I'm not gonna break the philosophy and the research has gone into essentially creating the perfect app for weight loss in my opinion. So you say, you can add this or you can do this, you can do that. Investors, do this, do this, do this.
Speaker 1:Oh, what if you did this with it? We'll invest in you. I'm not gonna turn it into something bloated with more features just as you can sell more things. It has to remain simple because or or has to remain true to the fundamentals because that's what works. It has to remain true to the science.
Speaker 1:Of course, the app is gonna evolve over time and improve slowly. We can add things, can option extras, whatever. But it's really about putting together all my experience last ten plus years speaking to so many experts, having so many people, whether it's been one to one groups, massive groups challenges in person, working with all of these experts, looking at the research, speaking to them, you know, looking at the decades of research as well. And I say, hasn't someone put this into practice, you know? Why isn't someone got the guts to do calories, protein steps, make remove meal plans, meal types, just track for the day because it doesn't matter if you've got three meals a day or two meals a day or six meals a day.
Speaker 1:Okay, doesn't matter, just log your food. Total calories, protein for the day and steps. That's what matters. How can we make it as simple as possible? Yeah.
Speaker 1:It's like a chat interface. Okay. Cool. It's like a chat interface. That's not what everyone else in the industry is doing.
Speaker 1:Oh, yeah. Well, tough shit. Everyone else in the industry is adding more and more stuff. So you should add intermittent fasting timer to the app. Why?
Speaker 1:Why should I add an intermittent fasting timer to the app? Making people think they know I need to do intermittent fasting. You gotta think of all the decisions and how they knock on. Oh but now should I do intermittent fasting or not? If you want to it doesn't matter, doesn't matter.
Speaker 1:Yeah but I feel it's better for you and the reason I'm not losing weight is because I'm not doing intermittent fasting, no that's not the reason. Oh well I should do it and shouldn't I, get stressed out about it. Anyway, I could go on all day and you'd ruin your weekend. But, yeah, hopefully that's a nice little recap. Have a good day, Enjoy your weekend.
Speaker 1:Stay calm. Stay flexible, and just enjoy yourself, man. And I'll speak to you next week.
