 First question is from Jaina roller fit. Can you actually reset your body's set point? I used to be 310 pounds. I got down to 155 pounds, but never can stay there long My body keeps rebounding and staying at 195. I've been lifting for five years and tracking macros to lose weight I would like to my body to sit at 145 to 160 pounds How can I reset my set point, you know, I never I'm 10 years in personal training I don't think I even heard someone talk about set point. That was not like a common Is it like getting marketed like crazy? Because I feel like we've we've dressed this multiple times in the show net carbs. Yeah, yeah, right That is that is definitely one that's new for sure. No, I feel for her So I feel for this person because or I'm I think it's a her but for them because this is this can definitely be challenging But here's the deal set point the body set point Definitely has been used by marketers to make you to sell you products What they'll say is you it's your set point your body's natural physiology is Making you this overweight try our product or our process to change your set point as if you would have this new Normal and now no matter what you do you can't gain weight because you have this new set point. Okay, so here's the truth The 99% there's definitely some physiological stuff that happens. We'll get to that in a second But 99% of a set point is behavior Okay When you have behaviors that have caused you to weigh 310 pounds at some point which did not happen overnight, right? It takes a long time It's a slow process of weight gain oftentimes starting it as a child, right? Oftentimes someone who's 310 pounds as an adult probably dealt with weight issues as a child These are hard set psychological behaviors and attachments to food or food relationship issues and that's very hard to change just because you lose weight Doesn't mean you change those hard set behaviors and coping mechanisms Yeah, many times you've just been really disciplined for an extended period of time You've done it just to sheer will exactly sheer you see this at the highest level and competing I mean you'd be surprised how many of these kids that are getting up on stage and competing Have all kinds of eating issues just like these 310 pound people that just different, you know But they've been able to get on stage present their physiques because through sheer wheel will they can discipline themselves for a year straight of Eating like regimen. Hey, this is it. Look I'll tell you what statistically speaking There's a significant percentage of people who get gastric bypass surgery who gained the way back now consider gastric bypass is about as extreme as it gets in terms of Setting up blocks preventing you from gaining weight. They literally bypass your stomach So you don't have one essentially making it almost impossible to overeat and yet a significant portion of people Forced themselves to gain weight actually worked with someone like this. I couldn't believe that this actually happened So if the set point is a behavior one So here's my advice to to this person asking this question If you want to change your set point work with the therapist work with someone who's gonna work with your behaviors That's where the issue lies. It's not some Issue with your body that it wants to be in a particular way because if I if we locked you in a laboratory And fed you the same amount and kept you certain period of active or whatever your body would weigh whatever we'd want it To weigh so well also I think it's important to acknowledge like where homeostasis is like where let that maintenance is where your body's most Comfortable based off of like behaviors based off the way you're you know training or eating all these things To then stretch yourself and and push yourself to sort of get into a different category into a different level You know like like you mentioned a lot of its behavioral driven. This isn't like a genetic limitation Which is kind of like what this implies. There's something metabolically going on here though, too That we have to address that's very common right somebody who's 310 pounds drops all the way down to the 150 range The amount of calorie reduction and movement and cardio and training this problem This person probably did to get to that point was a lot I bet probably and a lot of times it wasn't it was done and with the intentions of How fast can I get this off my body versus? What is the smartest the smartest way for me to write because we don't know what she did Right exactly and many times what happens is the person who was this heavy got all the way down to 155 by doing things like eating 900 to 1200 calories a day doing cardio weight training staying super active to get that point And then what ends up happening when they reach that 155? Let's say that was their target. They go whoo Okay, I'm gonna relax a little bit and they're like enough of those crazy three-hour hikes or I'm not gonna be taking that high Intensity cardio class all the time or I'm gonna every once in a while enjoy myself because I'm down this way And then what happens is the weight comes back on so rapidly because their body had adapted to eating so low of calories and Moving so much that it's just not realistic to maintain that the rest of their life And so when they just try and be somewhat normal and that doesn't mean like they don't and I'm not saying this person goes from Discipline and eating hardly anything and exercise like crazy to all sudden like oh fuck it And that's what gains them back. No, you don't have to literally when you've slowed your metabolism down to 900 to 1200 calories a day with intensive training all the time It doesn't take much for that weight to start piling on make a couple bad choices a week And it and it comes on rapidly. Yeah, you see this when when it's really fast, you know It's like everything is all cylinders and going 100% and this is what we caution a lot with our clients coming I want to lose a lot of weight is to really consider that you know, you're gonna be Dramatically dropping calories. It's not sustainable so to kind of like slowly edge your way down and build muscle at the same time is a better Approach. Yeah, now I will say this I'd like to add this as well To this person is also be kind to yourself your body sitting at 195 That's still a big that's all it's over a hundred pounds lower than where it used to sit Yeah, so you've gone a long way and you're still kicking ass and so be okay with that be you know Accept the fact that you've gone a long distance be you know have some gratitude or I should say be proud of that And it's a slow process It takes a long time longer than people realize the the weight keeping the weight off for Forever part takes a lot longer than getting it off Well, it takes you also got a reframe your goal Like so a lot of times when the goal is when you're at 310 you want you just want to get the fat off You just want to get you want to make that decision Yeah, you just want to lose weight or you want to get down you want to get down But you you really should be focused on building muscle, which means actually increasing calories and protein and strength training Reduction probably of all the high intensity and cardio and I'm making a lot of assumptions right now But this is speaking from experience normally the client that you get like in this situation They cut calories like crazy and they picked up activities They just do tons of tons significantly to get to that point and then they they're in this And this is why we see biggest loser people always pile the weight back on and the only ones that you see keep it off For an extended period of time hire a personal trainer to like hammer them every day You know you there is a small percentage of biggest losers if you guys don't know that actually maintain 15% It's yeah super it's super low and out of those almost all of them Like enroll in something or have a trainer coach that they hire to just keep pushing them and keep burning The most success I ever had with clients like this were when they worked with me So I was the trainer and then they also had a therapist and they worked with the therapist It was always the most successful formula by far me by myself I could do pretty well especially towards the end of my career because I got experience But it just it wasn't as good when they had a therapist working on those Behavioral issues on a weekly or bi-weekly basis and then they train with me on top of it two days a week or three days a week Tremendous success and there's a couple people that I still keep in contact with who lost Well over a hundred pounds who've kept it off years and years later And they still are working with the therapist. They still meet with the therapist once a month or once every other week