If you were to Google "How do I speed up my metabolism?" one of the very first things you'll see is to "drink more water".

But does drinking more water really boost your metabolism?

And if I does, will that have a noticeable impact on your fat loss progress?

Well in this episode I'll be breaking it down for you - and not by just what a generic google website says, but from what the research says.

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A couple of weeks ago I published an episode talking about why if your goal is to change your body composition and/or achieve fat loss, manipulating your calories is the most important variable to focus on.

But are calories ALL that matter? Does it matter if you're hitting your calories, or even calories and protein with protein shakes and candy vs. eating stereotypical "whole foods" to hit those targets?

In this episode I'm diving into the multiple reasons why the types of foods you eat CAN still impact your results even if you are still hitting your calorie and protein targets at the end of the day.

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One of the biggest struggles I see people face after starting their fat loss or fitness journeys is falling into the trap of comparing their progress to others.

This can lead to frustration, second guessing whether or not you're on the right path when you actually might be, and eventually either giving up completely or making a drastic change in order to "catch up" to the other person you're comparing yourself to.

In this episode I cover why comparing yourself to others is not only one of the worst things you can do, but why scientifically, physiologically, and practically it doesn't even make sense to do it in the first place.

After listening to this episode you'll no longer feel the need to compare your progress to anyone else's ever again.

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A question I get all the time is "how many days a week should I be working out to make the most progress?"

And the truth is, the answer is "it depends" like most things with health and fitness.

BUT, there are some things to consider like how many days you can actually commit to, how you're structuring your workouts and diving your exercises up, etc.

In this episode I cover all of that, and show you exactly how to set up your workout routine whether you're ready to commit to 2, 3, 4, or 5 days in the gym.

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One of the biggest issues I see in people's fat loss journey's is them "missing the forest for the trees", AKA focusing on minor details when it comes to nutrition and workout, while ignoring the factors that impact results the most.

In this episode I dive into why knowing and manipulating how many calories you're eating will make the biggest impact on your results and what most people get wrong about tracking calories.

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In this episode I dive into how to "fix" your diet and your progress after a weekend of over-eating, especially over the holiday weekend.

I cover the mindset you should have after a weekend of over-eating and how to approach your diet and/or workouts after a weekend like this.

I also talk about the "secret" to making sure these weekends don't end up ruining your results long term.

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In this episode I sit down with my good friend and fellow dietitian Cat Grimes for part 2 and dive into more of the training / workout side of how to get the best results in your fitness / fat loss journey.

We talk about how long of rest periods you should be taking in between sets, how to actually progressively overload in the gym, and my key tips for long term fat loss and keeping it off for life.

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In this episode I sit down with my good friend and fellow dietitian Cat Grimes on her own podcast to discuss some of the biggest misconceptions women I talk to end up having about fat loss.

We also talk about the power of tracking your food and how while it might feel like extra work in the beginning, it actually can help create even more freedom within your at loss journey.

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One of the biggest struggles I see from people attempting to lose fat is that they second guess everything they do.

This is in part because you might not be an expert in fat loss and might be unsure that what you're doing is actually the right thing.

But it also is likely because with fat loss, there's a ton of delayed gratification and "lag time" between your actions and the result you're actually trying to achieve.

In this episode I dive how this issue manifests within your fitness journey, and ways to overcome it so you can still succeed long term.

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A 'metabolic phenotype' is a term used to describe where your total energy expenditure (aka how many calories you burn) lies in comparison to how many calories we would predict you'd burn based on a set of equations given your height, weight, age, activity level, etc.

Some people can be described as having a "thrifty" metabolic phenotype, where others may have more of a "spendthrift" phenotype. 

Depending on where you fall in regards to these categories, it can have an impact on how hard or easy fat loss may feel for you.

In this episode I dive into the differences between both phenotypes and the implications this might have on fat loss, as well as strategies to implement to counteract the negative side effects of your category.

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