Calorie Deficit University

Ask Me A Question For Next Week's Episode!

Sign Up For Coaching With Me: HERE.

Included in this episode:
1. Why tracking your food is an important tool.
2. How to use tracking as a tool to get what you want.
3. Common mistakes in tracking to easily avoid.
4. Why tracking accuracy is so hard.
5. The importance of data collection and accountability.
6. Consistency is the key to success.

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!

Sign Up For Coaching With Me: HERE.

Included in this episode:

1. Inaccurate tracking 
2. The weekend is catching up with you 
3. Play macro tetris instead of sticking to a plan
4. Movement 
5. Low nutrients 
6. Stress and sleep 
7. Time
8. Too focused on the scale 
9. Lacking self awareness and reflection 
10. Too much variety 

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!

Sign Up For Coaching With Me: HERE.

In this episode:
1. Leptin & the brain.
2. The causes of leptin resistance.
3. The implications of leptin resistance.
4. Leptin in obese individuals.
5. How leptin works in the body.
6. How to reverse and treat leptin resistance.
7. Leptin resistance in dieting.
8. Hope and a path forward.


Find me on Instagram: https://www.instagram.com/caloriedeficit_/?hl=en
TikTok: https://www.tiktok.com/@lexbabb?lang=en


Disclaimers - this is an educational, informative podcast in the context of health and wellness from the perspective of a personal trainer and health coach. Do not negate medical issues with information from a podcast but consult your doctor if you have concerns about insulin resistance as it regards to your personal health journey. The information discussed in this episode is general, informative information. Always consult a medical doctor for medical diagnosis and treatment. 

Ask Me A Question For Next Week's Episode!

Sign Up For Coaching With Me: HERE.

In this podcast episode:
1. What is insulin resistance? What causes it?
2. Can insulin resistance cause weight gain?
3. The simple science breakdown.
4. Does insulin resistance make it difficult to lose weight? Does insulin make it impossible to lose weight?
5. Why does insulin resistance seem to make it difficult to lose weight?
6. What are some signs of insulin resistance?
7. How to fix it and prevent it.

Disclaimers - this is an educational, informative podcast in the context of health and wellness from the perspective of a personal trainer and health coach. Do not negate medical issues with information from a podcast but consult your doctor if you have concerns about insulin resistance as it regards to your personal health journey. The information discussed in this episode is general, informative information. Always consult a medical doctor for medical diagnosis and treatment. 

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!

Sign Up For Coaching With Me: HERE.

In this episode:
What is starvation mode? - a buzzword in the online fitness industry 

• Fallacy belief that when you try to lose weight, your body goes into something called starvation mode that prevents you from shedding fat mass. 
• Everything you eat turns to fat mass. 
• Metabolism is broken or damaged. 
• There is no progress that can be had. 
• Weight loss is impossible. 
• You need to eat more to lose weight. 
  • What is actually happening. 

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!

Sign Up For Coaching With Me: HERE.
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
TikTok: https://www.tiktok.com/@lexbabb?lang=en

Ask Me A Question For Next Week's Episode!

Sign Up For Coaching With Me: HERE.

*******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
TikTok: https://www.tiktok.com/@lexbabb?lang=en

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

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:
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/

Ekkovision - Code LEX

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/@lexb

Ask Me A Question For Next Week's Episode!

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

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