Calorie Deficit University

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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
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*******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
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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: 

1. You have to actually prepare your meals and plan ahead. 
2. You have to hit your macros, hit your protein, fiber, veggies and fruit. 
3. Figuring out triggers - trigger foods and events. 
4. Volume eating to feel full and satiated. 
5. Slowing down eating, chewing food, not distracted eating. 
6. 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. 
7. Emotional: 
   1. Therapy, journaling, finding the root 
   2. 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. 
   3. 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. 
   4. 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

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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/

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Included in this episode:

Predisposed outlooks we see in the world around us. 

1. Patterns of thinking or beliefs 
2. Tendencies that are inaccurate or untrue 
3. The potential to inflict psychological harm 
4. Admitting you have false beliefs and distorted thoughts may be terrifying but no good comes from relieving these facilities daily. 
5. Cognitive reframing/restructuring 
   1. Modifying behavior and core belief systems 
   2. More positive and productive thoughts 
6. Types of Cognitive Distortions: 
   1. 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” 
   2. 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. 
      1. Time consuming and keeps you from seeing the small wins necessary to take you from step to step in the weight loss process. 
      2. “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”. 
   3. 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. 
   4. 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 
      1. 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. 
7. How to manage these cognitive disorders: 
   1. Identify the thought, look for the alternative thinking, analyze the productivity of your thoughts. 
   2. 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”. 
      1. Examine the evidence for the claim your thought makes and work backwards. 
      2. Is this true? Am I being negative right now? Are these just big feelings right now? 
      3. Find a new perspective/change your mind/gather more information. 

Ekkovision - Code LEX

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DISCLAIMER - low calorie diets are not ideal and I don’t support them. My ideal situation would be more activity. 

Included in this episode: 

1. Are low calorie diets ideal? No. 
2. Is it more ideal to be more active? Yes. 
3. Before supporting a lower calorie diet, I am always going to be a huge advocate for becoming way more active. 
4. When you are sedentary, your calories will be low. 
5. 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? 
   1. Eat high protein 
      1. 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. 
   2. 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. 
   3. High volume meals - wayyyyy more fruit and veg 
   4. Anabolic ice cream/mass meals 
   5. Meal timing and dialing in macros 
   6. Phasic approach and planned refeeds 
      1. Help with preventing negative effects of dieting long term. 
   7. Nutrient dense over all. Over everything. 
6. Every time you eat, it counts - you have to be intentional with what you are eating: 
   1. If it fits my macros isn’t going to work for you. 
   2. Nutrient dense food. 
   3. High protein, fiber and intentional fat 
   4. Less ultra processed foods 
7. Ideal meal ideas: 
   1. Lean ground beef, potatoes, green beans with ghee/grass fed butter, egg
   2. Chicken thighs or breast, rice/potatoes, broccoli ghee/grass fed butter, egg
   3. Any salad - cottage cheese dressing 
   4. Anabolic ice creams 
   5. All the berries 
   6. Nonfat greek yogurt and cottage cheese 
   7. Fish fish fish fish, shrimp 
   8. Fiber: beans, berries, avocado, popcorn, any veg, potatoes. 
8. Cut the ultra processed stuff that is high in calories, designed to make you over eat. 
9. 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. 

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Find me on Instagram: https://www.instagram.com/caloriedeficit_/?hl=en
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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. 

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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
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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
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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

Ask Me A Question For Next Week's Episode!

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