Calorie Deficit University
Top Health and Fitness Education Podcast - Telling someone to move more and eat less is not helpful - especially if you are interested in finding freedom from food and shaping your physique or feeling strong. We know that a calorie deficit is the only way to lose weight but what exactly does that mean and how do you achieve it?We dive deep into the extreme nuances of weight, physique, behavioral sciences, fitness, training and coaching so you can have the knowledge you need to succeed with your goals. This podcast breaks down the complicated and scientific language so t...
Tools For Weight Loss: GLP1s & Other Pathways To Reach Your Goals
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A much needed updated podcast about peptides and their new approvals for different applications. GLP1s are incredible tools for weight loss. Talk to your doctor. Authentic application of a GLP1 as a tool for weight loss. Nutrition management and movement will always be required. Nothing will replace a calorie deficit but there are lots of ways to get you there. Don't be ashamed. Don't compare your journey with someone else's. Don't put it off. Make a change today.How to Unlock Weight Loss: Stop Describing, Start Creating
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REALLY IMPORTANT EPISODE TO LISTEN TO MY FRIENDS! LOVE YOU ALL.
Included in this episode:
How to turn desire into action. The "dream state"Special type of procrastination because it makes you feel like you're doing something when you are NOT. Examples of the dream state. How to change your thoughts into actions. Understanding yourself and how to transmute your thoughts. Mind framing.Internal changes without action is creating your own personal jail cell. You can change anything in a split second, so change it.Sign Up...
Informative Q&A From Listeners!
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Q&A from Fans
Tips to stop binge eating or overeating How to keep patient in the weight loss process? When you have a lot of weight to lose, should you reverse diet first to build muscle and then cut or cut first? Calorie banking? Yes or no? How to overcome feeling guilty about rest days? Should I still go to the gym on rest days? How do you handle crazy cravings? Around your cycle? Are free weights at home okay or...Influencers Lie: Special Enhancements, Peptides & What You Should Know About The Content You Consume
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Included in this episode:
1. Social media is a lie.
2. What are they lying about?
3. No one is entitled to your medical information.
4. What works for one, won't work for all.
5. Jannelle, the Keto girl as a great example.
6. Being careful and informed about what we demand and consume.
7. Social media is entertainment.
8. If you are unhappy with your physique, it might be your media consumption.
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Weight Loss Is Supposed To Be Boring
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Included in this episode:
1. Weight loss will always be boring.
2. Most things are just a click of a button away today.
3. We are lucky to have the environment we have today for weight loss.
4. What weight loss should be.
5. What weight loss shouldn't be.
6. Regular diet and exercise isn't sexy or fun.
7. Say no to the trends.
8. Stop falling for the commercialization and capitalization of your life.
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Weight Loss & Self Worth: What To Do When Your Mind Feels Overwhelming
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Included in this episode:
1. Resistance to lasting dietary changes is complicated.
2. Brain & behavior
3. Practical ways that are most commonly suggested to improve overall mental health
4. What happens when that stuff doesn't work?
5. Figuring out your own subconscious mind
6. It's okay to feel how you're feeling
7. Treat your mind like a legacy code base
8. Everything is made up
9. Self belief
10. End comparison and focus on yourself
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...
Calorie Leak: Sneaky Calories and How They Keep You At Maintenance
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Included in this episode:
1. What is calorie leak?
2. Why it even matters.
3. How do you stop calorie leak?
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Skinny Tok & People Like Liv Schmidt
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Included in this episode:
1. Who is Liv Schmidt and what is Skinny Tok?
2. Context, context, context.
3. Is it them or is it you?
4. Looking at her posts.
5. Everything in the media is BAIT.
6. Nothing that you see online is real.
7. Propaganda and consumer behavior influence is the name of the game.
8. My opinion: don't consume content that bothers you and hurts you.
9. Find your own path. Don't look to unqualified grifters to give you the direction you need to go fo...
Is Your Metabolism Broken?
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Included in this episode:
1. What is your metabolism?
2. Metabolic rates: BMR, thermic affect of food, NEAT.
3. Your metabolism never stops.
4. Two main process of metabolism.
5. When it comes to weight loss: what your metabolism does.
6. Your metabolism is adaptive.
7. Are there metabolic disorders? YES.
8. How to improve your metabolic health.
9. You are not broken. There are answers.
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Everything You Need To Know About Carbs
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Included in this episode:
1. Carbs are important for a healthy overall diet.
2. You cannot be afraid of carbs. You need them!
3. Carbohydrate intakes.
4. Healthy carbs to include in your diet.
5. Why are carbs so important?
6. People don't eat enough healthy carbs at all!
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Rapid Fat Loss vs. Slow & Steady
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Included in this episode:
1. What's the difference between the two and what is right for you?
2. Most people want to lose weight fast but even rapid fast loss doesn't ever seem to be enough.
3. What is rapid fat loss?
4. What is slow and steady fat loss?
5. How do you know what is best for you?
6. Slow and steady fat loss is for most people.
7. The idea is NEVER ever to eat as little as possible or to even try to.
8...
Do You Deserve It? Asking & Answering Hard Questions
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Included in this episode:
1. This episode might not be for you and that's OKAY.
2. Accountability challenge.
3. When you get frustrated about your lack of results, here are some logical questions we can ask.
4. It's easier for my brain to get really angry at my lack of results than my lack of consistent action.
5. "If you're too lazy to peel fresh garlic, you don't deserve to eat fresh garlic" - Anthony Bourdain.
6. Let's talk about the things you do deserve.
7. Reframing and re...
The Fall of Our Food System: Why It Feels Like Everyone Is Struggling With Weight These Days
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***correction, 40% of the food supply is wasted annually.
Included in this episode:
1. This episode is not comprehensive enough by any means.
2. How far behind the United States falls with overall health compared to the global stage. The facts.
3. Dr. Jess Knurick, PhD, RDN.
4. Where did it all go wrong - a short history on agriculture and politics.
5. Deregulation policy.
6. 1980s to now.
7. There is a 15 year age gap difference between the highest and lowest income and wealth groups for life e...
Build Your Dream Body: How To Effectively and Optimally Train, The Basics
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Included in this episode:
1. The core principles of training effectively.
2. Generic crash course.
3. Creating your own program
4. The best split types
5. Core movements
6. Reps & sets
7. Strength & hypertrophy
8. Tempo & rest
9. Training hard enough
10. The no - nos and must dos.
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Low Fat and High Fat Diets Don't Work: Everything Fats
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Included in this episode:
1. Everyone seems to have an opinion about fat.
2. Healthy fats are vital to both weight loss and a healthy diet.
3. A low fat diet is a bad place to be for women.
4. How much healthy fat should you eat daily?
5. What are healthy fats to prioritize?
6. Fats helps with overall satiation and weight management.
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"i can't lose weight"
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Included in this episode:
1. Weight loss is much more than just diet and exercise.
2. A vital part of the weight loss conversation that is often missing is contextualization and nuance.
3. You are a whole person and we have to treat you that way.
4. The magic sauce: nutrition management, calorie science & application, behavior science & medical conditions.
5. Having a malleable mind.
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What To Eat To Lose Weight & Live A Healthy Life
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Included in this episode:
1. Updated dietary guidelines and recommendations that 90% of Americans DO NOT meet.
2. Exactly what you need to be eating day and in day out - backed by science, no gimmicks or bull crap.
3. How most Americans are widely under fueling their daily diets.
4. Exactly why you're so hungry all of the time and fail every diet you try.
5. Why you should care more about what you're eating over how much.
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Why Is Losing Weight So Hard?
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Included in this episode:
1. Application of mechanics for losing weight is hard.
2. The ability to accept the abstract is a skill.
3. Ambition without action becomes anxiety.
4. We are not meant to live in this food environment.
5. You are programmed to pick a familiar hell over an unfamiliar heaven.
6. Systemic issues with food and accessibility and education.
7. Research about human behavior around...
Fiber: The Missing Link To Health & Feeling Full
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Included in this episode:
1. What is fiber?
2. What are the benefits of fiber?
3. What are good sources of fiber?
4. The differences between soluble fiber and insoluble fiber.
5. How much fiber you should be eating.
6. Stop relying on fiber products.
7. Practical steps to including more fiber into your diet.
Everything Protein: Debunking Dangerous Myths About Food
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Included in this episode:
1. Protein is the powerhouse of the nutrients.
2. What protein does for you.
3. How much protein should you be eating for your goals?
4. Can you overeat protein?
5. Debunking myths about red meat.
6. Why red meat is good for you.
7. The best protein to eat.
8. Incomplete vs. complete protein sources and why.
9. Saturation and consistency in consumption.
10. Protein is...
What Is Discipline & How Do You Get Better At It?
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Included in this episode:
1. "I wish I was more disciplined".
2. David Goggins mentality vs. Gentle Parenting Extremism
3. What is discipline?
4. Discipline is about you.
5. If you feel like you're not a disciplined person, that is both entirely your fault but also entirely up to you.
6. You are never going to be able to get disciplined at someone else' physique. It's you vs. you.
7...
How To Successfully Lose Weight Long Term: The Make Or Break Difference
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Included in this episode:
1. Key indicators someone will be successful with their weight loss or not
2. How emotional maturity really makes all the difference
3. Get a ship that is ready to be captained.
4. Why does emotional maturity make all the difference when it comes to losing weight?
5. Being able to have self disappointment without letting it turn into self shaming.
6. Taking ownership of your...
What Happens When: "A Calorie Deficit Doesn't Work"
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Included in this episode:
1. Calorie science denial
2. What is happening if you aren't losing weight but think you're in a calorie deficit
3. How to get better at calorie science
The Cost of Procrastination is the Life That You Could Have Lived: How To Get Out Of Your Own Way
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Included in this episode:
1. Cognitive dissonance is keeping you stuck and overweight.
2. Self limiting and beliefs and how to fix them.
3. Figuring out the whole picture, a bird's eye view.
4. Taking steps of action, not reaction.
5. Controlling the narrative you tell yourself to control the outcomes.
6. The cost of procrastination is the life that you could have lived.
7. Execute, stop planning everything.
8. Areas of awareness to address...
How To Build Your Dream Physique In TWO Steps
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Included in this episode:
1. Addressing training
2. Training hard enough, to failure with intensity
3. Consistency with your training
4. Stimulating muscle growth
5. How to train hard enough
6. Stop trying to out train a bad diet
7. Eating enough, protein
8. Stop playing macro tetris
9. Honorable mentions: sleep & starting composition issues
10. Your dream physique cannot be someone els'e body. It has to be yours.
STICK TO THE PLAN, NOT YOUR M...
No More New Year Resolutions: How To Make Sure Your New Year’s Resolution Lasts
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Included in this episode:
1. No more new years resolutions.
2. Only 9% of people who make new years resolutions actually stick to them.
3. Why do people give up on their resolutions?
4. Why do we not change?
5. Suffering vs. sacrifice mentality.
6. Change your view, change your life.
7. How I can tell who will succeed within minutes.
8. How do you actually change?
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How To Get Unstuck: Weight Loss, Health & More
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Included in this episode:
1. Avoidance and procrastination
2. Why you are stuck.
3. What you are actually designed to do.
4. What putting off the hard things will get you.
5. You have to face yourself.
6. Stop settling for things you don't want for yourself.
7. Pay attention to yourself; give yourself the attention you deserve.
8. Choose your hard.
9. You can either continue trying to live chasing pretend c...
Is Big Food Making You Fat?
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Included in this week's episode:
1. A ground breaking lawsuit filed against big food.
2. What does this lawsuit mean and will it hold?
3. Answering the question: is big food actually making you fat?
4. Radical accountability and what we can do about it.
5. If we choose to be a consumer, we must be educated about what we consume.
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How To Fix Your Lack of Motivation
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Included in this episode:
1. Why motivation will never get you what you want.
2. Taking action for proof of ability.
3. Shaping your life to become new.
4. How to get what you want.
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How To Track Your Food Accurately For Weight Loss
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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.
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10 Reasons Why You Aren't Losing Weight
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Leptin Resistance: What Is It & Can It Prevent Weight Loss?
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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.
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Does Insulin Resistance Prevent Weight Loss?
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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...
Is Starvation Mode A Real Thing? What Could Actually Be Happening
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In this episode:
What is starvation mode? - a buzzword in the online fitness industry
How To Become More Disciplined Than David Goggins
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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...
How To Lose Weight With Positivity: Gratitude Intervention and How It Affects Your Physical Health and Health Behaviors
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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 th...
How To Deal With Overeating
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Included in this episode:
Binge eating will not make your problems go away.
What is binge eating?
What is overeating? There is a difference.There are practical solutions and of course emotional solutions too:
You have to actually prepare your meals and plan ahead. You have to hit you...Does Menopause Affect Weight Loss? Metabolism As You Age
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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...How To Change Your Mind: Cognitive Distortions That Prevent Fat Loss
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Included in this episode:
Predisposed outlooks we see in the world around us.
How To Make Your Meals Filling When Your Calories Are Low
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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:
