I discuss the things that most people worry about when it comes to losing weight/fat and body transformation, but these don’t actually matter that much—cortisol and coffee, hormone imbalance, cutting out sugar, etc. I explain why these concerns are overblown and share with you the things you should focus on so you can make real progress toward your goals.

In this episode, I discuss: 

• [00:00] Intro
• [02:30] The wrong things to focus on
• [02:39] #1: Cortisol and coffee
• [04:56] Acute rises in cortisol do nothing to body composition
• [10:23] #2: Hormone imbalance
• [11:41] Importance of tracking progress to avoid plateauing and make more progress
• [14:07] Lack of education on nutrition in schools and the impact on public health
• [15:30] Nutrition coaches who claim to balance hormones
• [18:07] Questions to ask coaches who claim about hormone balance
• [18:49] Lab work for hormone assessment
• [21:53] #3: Cutting sugar entirely
• [23:22] Chronic consumption of processed foods and desserts is the real issue
• [24:09] Understanding the root cause of addictive behaviors instead of just cutting them out
• [25:17] Sugar is not uniquely fattening
• [26:00] Energy balance and its role in weight loss
• [28:21] The real impact of hormones on fat loss and how to address it
• [29:31] Calorie tracking over restrictive diets and fasting
• [31:51] #4: Workout splits
• [33:00] Mav’s workout split routine
• [34:55] Intensity in training
• [37:18] Importance of exertion, recovery, and progress in training
• [39:58] #5: Walking and activity levels
• [45:10] #6: Eating after certain times
• [47:51] Closing remarks

Resources

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