 Next question is from sjordan3393 you've talked about a study saying the average woman gains weight with an average intake of around 1800 calories but we technically need more to meet our nutrient needs. How do we combat this? Can we really eat more calories without gaining weight? I picked this question because I wanted to address the annoying trainers that do this and we haven't had someone do this in a while but lately we've had a lot of trainers that like to go under our Q&A, our Q&A questions and answer them. They're just trying to get followers. I know which I normally don't I won't address until you if you do try and say something that's contradicting something that we're talking about to try and sound smart which annoys me, right? They probably learned from a mastermind out there. No, no, no. In the defense of the person that was doing this they're not wrong you know but this is what annoys me is when trainers do this when they argue over semantics when we lose the desired outcome of the conversation. Desired outcome of the conversation is to address exactly what this person is asking is getting them to understand that the average female is already consuming a super low amount of calories and it's important that they think about increasing the caloric intake to speed up their metabolism instead of always going down lower and lower in calories. In combination with resistance. Exactly. That was the point of me sharing that study and sharing that that point what I can't stand it reminds me of like when we talked about I forget what oh when I would talk about 3,500 calories equals a pound of fat. Can we know those those are arbitrary numbers that it depends on the rough estimation exactly it's a very rough estimation but I used to use that a lot to get the point across when trying to explain to a client what's going on when we're talking about calories in versus calories out. Studies actually show it's 3,247. Yes and that's what this kid did he come he came underneath the question and he's you know challenging that statement and he's right okay every person is individually different the body is a resilient machine if you eat low enough calories after a while it will lower its maintenance levels and what it needs nutrient wise and then that will change the RDA and there's an individual variance and then there's movement so it's fucking nuanced as shit but you're a moron if you're a trainer and you're always trying to explain all those nuance things to a client who doesn't understand any of that bullshit and the desired outcome is to get the my female client to understand that listen you're only eating 15 to 1800 calories I don't want to take you down to a thousand calories a day just because you want to lose 15 pounds I want to start to slowly increase your caloric intake so that you get more calories we speed your metabolism up you get more nutrients so that was the reason why I picked this question was I wanted to address well so okay so back to the question and yes you can speed up the metabolism you do you need to combine it with good resistance training though just bumping your calories by itself will make your game body fast you got to do a good resistance training program in order to do that but back to the question you have caloric needs but you also have nutrient needs not macro nutrient needs but you have those too but micro nutrient needs as well and so let's say you've got a slow metabolism you're not burning a lot of calories because you're not active you don't have a lot of muscle you've dieted a lot in the past and so now anything over 1400 calories you gain body fat so you eat 1400 calories a day but it's really hard to get all the nutrients that your body needs the micronutrients with 1400 calories because you get them in food there's a couple ways you can handle this now one way is the way that supplement companies love which is take supplement you know supplement your nutrients without the calories this was actually a selling point of the multivitamins that I was encouraged to sell when I was first a trainer this is the point they would make that people will cut their calories but we need their nutrients high so have them buy a multivitamin yes technically that can help but that's really a band-aid there's a better solution which is to eat more nutrient dense foods so eat foods that are high and micro nutrients meat is a good example high quality meat very nutrient dense organ meat very nutrient dense and then of course there's certain plants certain vegetables and fruits that are also very high in key nutrients dairy very nutrient dense so you could do that and the problem is when you eat low calories and the calories that you are eating are crappy nutrient devoid you know foods like chips or processed foods that don't have a lot of micro nutrients and you just getting a bunch of calories and what ends up happening this is one theory is that your calories are a certain amount but your nutrients are so low and it just stimulates more appetite because your body's like okay we need more vitamin D or we need more K or we need more net magnesium so I'm just gonna make you hungry so you can go eat more food because we got to search for this new there's a theory around that and I tend to believe that there's some that some of that is true I'll be even more prescriptive with this like so something that I would do with a client of mine you brought up the fit mom bundle this is where I would use like the RGB bundle right so you know you have maps anabolic performance and aesthetic which is basically nine plus months worth of training and within that you're gonna go through ten different phases so what I do with someone who's in this situation is I take them through that entire bundle and at every phase I have them increase their calories by a hundred to two hundred calories a day so this person is currently at sixteen or seventeen hundred calories in phase one we try and bump one to two hundred calories in phase two we bump another hundred to two hundred calories then phase three another hundred and I keep doing that all the way through the bundle and the theory behind that or why that I've had so much success is every one of the phases as they go through all these programs is a new novel stimulus which sends a signal to body that it needs to adapt and build more muscle which will then support the additional calories that you're intaking and if we do it just right by adding a hundred and fifty to two hundred or so calories every time most those calories will get allocated over to building muscle versus getting stored as body fat then by the end okay of this we figure you're talking about a you know I said ten phases like nine months yeah you're talking about this person could potentially increase their calories to twenty six twenty seven hundred calories I had I had a client that I did exactly that and I was able to get her metabolism up by eight hundred and fifty calories a day like that's huge do you know much cardio you have to do to burn eight hundred and fifty calories like two hours no of cardio and it was over the course of think it took us about seven or eight months got her calories up to up eight hundred fifty without gaining body fat she obviously had a little bit more muscle and strength on her body then it was really easy to cut her calories to get her lean this is what she ended up with she ended up eating more than she did when she started to lose body fat how great is that right so that's the that's the whole premise that's the whole premise behind it but yeah when it comes to nutrients the more food you eat the more potential nutrients you can consume but it mad the food matters a lot like one ounce of liver which is an organ meat that's extremely nutrient dense it's gonna give you way more nutrients than 10 pounds of you know potato chips or something like that like it's gonna get that's how nutrient dense it is so nutrient density is important in your food unless you want to supplement all the time which there's nothing necessarily wrong with supplementing but it is a cheap bandaid getting your nutrients from food is always the best it's your body assimilates at the best it contains cofactors that enhance absorption you get lots of other beneficial things that are in the food it's just a better way to get your your nutrients up