 First question is from Alexis Swayce. How do you cut without ruining your metabolism? You know, I when people say that's our fault right there. I know it's good though So we can address it because you know, I don't want to be a part of that You know your metabolism broken or your view your metabolism in sales. I've heard sales say this moment Oh, it's not the reverse how I'm eating. It's doing what you you want it to do It's actually a health. It's a sign of a healthy metabolism, right? It's responding. Yeah, it's adapting Responding to what you're doing. Now the problem is that just most people approach Weight loss wrong and so that and they just really they put themselves in a less advantageous place You know, they they go into the new year They want to lose, you know, 15 or 20 pounds and the first thing that they do and they come off of not exercising Eating like garbage and they go in the new year and it's like boom I'm gonna have two salads a day and a meal of chicken breast and broccoli and rice and that's it And then I'm gonna fucking go to the gym for an hour run on the treadmill for a half hour lift weight and like or go to my favorite class of circuit training and What happens is you you give the body way less calories than when it was just used to you start pushing it and Trying to put out more energy and all the metabolism does is it becomes efficient It goes. Oh, wow She or he is not going to feed me very many calories and they're gonna push me I need to really slow down and conserve energy because I don't know if I'm gonna be getting my ass kicked like this every single day And only fed this and so your metabolism is doing exactly what you told it's called it's called metabolic adaptation and again just like Adam said it This process evolved for thousands of years where humans, you know, we went for long periods of time without food We needed to move a lot for most of human history Life was relative was pretty damn act especially in comparison to modern life It was very active if you wanted water, there wasn't a faucet right there You had to walk to get the water and then bring it back if you wanted food You had to kill it or or pick it and find it. You had to cook it or crush it so you could digest it You you didn't sit very often. You probably sat at the end of the day Maybe around a fire. So you were active and food was scarce And so we evolved to have these metabolisms that learned how to be very efficient, which is a very this is a good thing There's nothing necessarily wrong with this. The only problem is today. We live in a completely different environment We live in an environment where Food is extremely available and it's hyper palatable. You could have pretty much any type of food You want available to you at a very very low cost and you can have it available to you in a very short per Your time now we're at the point in fact you could order whatever you want I even have to get up it comes right to your door and boom You've got a delicious high calorie meal and low activity or whatever So we live in an environment now where we want a metabolism where it becomes beneficial to have a fast metabolism in the past Again for most of humans in history. It was advantageous to have a slower more efficient thrifty metabolism Well today, that's the opposite if you have a if you have an efficient metabolism You're more likely to gain more weight And you can't eat as much and get away with it. So how do we deal with this? What do we do? Well, there's a couple strategies one When you reduce your calories, don't do it so Dramatically for so long so you want to do a dramatic cut for for too too long You were to answer this very like simplistically that would be it right don't go for too long and too hard That's number one number two though This is an important one is you have to send a counter signal You have to send a signal to the body that says hey We need to we need to do things that prioritize a faster metabolism now It's an indirect effect But what you're essentially doing when you work out if you do it properly is you're telling the body I need strength and muscle when you're sending a signal to build strength and muscle the side effect of that is a hotter Faster metabolism because in order to get stronger and you have to build more muscle and more muscle burns More calories so your body is getting the signal that says hey calories low. However We need lots of strength So what ends up happening when you lift weights properly while you're cutting your calories get leaner is you either a get a Metabolism that doesn't adapt quite as much doesn't slow down quite as much because you need to build muscle or B If you do it really well, you actually can do the opposite and cause a speed up in the metabolism But that also requires you not cutting your calories so much In fact, sometimes you want to bump them a little bit first with the muscle building to give yourself a fast Or or run a mini cut followed by a mini bulk, right? So don't stay like to your point of not staying in a cut very long Which you know for me that means nowhere longer between somewhere between two and six weeks six being very long To being pretty short. So somewhere. I like to fall in between that. I'm going to interrupt that cut with at least a one week Surplus or at least caloric maintenance week so if you are somebody who's trying to reduce body fat and You figure out that your body stays the same at about 2,000 calories And so you start eating, you know, 1700 calories a day to lose weight You've been doing that for about three weeks four weeks or so you feel like progress is stalled Then what I'm going to do is I'm going to put you on a diet for the next week That's more like 2,000 2200 calories every single day for a good solid week And we're going to focus a lot on trying to build strength during that time and then come back again to the cut and maybe less dramatic Right, so you come from 2200 maybe just dropped down to 18 or 1900 and ultimately my goal is really can I lean you out? While I also slowly teach your body to be able to eat more calories I mean that's why no matter what your goal is whether it's trying to build or to lose body fat I start everybody in a you know, at least a calorie maintenance like I if I assess your diet Even if it's bad right bad food or you know the high calorie, you know empty calorie type foods Alcohol fast food things that are ideal for us And I see that you're eating 3,000 calories and your goal is to lose 15 pounds I'm not going to start you on your diet at 25 or 20. I'm gonna start at 3,000 calories But I'm gonna just change around the foods that you're eating I'm gonna give you more nutrient dense foods But keep your calories the same in introduced exercise that alone should sit a signal to the body to build muscle and get leaner And my real goal is actually to increase calories to help speed the metabolism up Yeah, remember this it honestly was not that long ago It was a blink of an eye when you look at all the amount of time that modern humans have been around on earth It wasn't that long ago that have that we suffered from the effects of not of having too little calories Humans died and there was lots of malnutrition. There's with a big two of the biggest killers of Of humans was we just didn't have enough and so our bodies evolved to Adapt to that now today is a very different time today in modern societies Very few people die from not having enough calories Far more people far more in fact the largest killer the number one killer of people in modern societies is because they have too much so a great buffer against that is to Develop and build a body that can burn those calories off, you know, it's interesting when you look at the studies on carbs Fats saturated fats sugar. It's it's really interesting in the context of a low calorie diet You could get away with a lot you in the context of a high calorie diet Lots of saturated fat becomes bad for a lot of people lots of sugar becomes bad for a lot of people when your calories are low Or when you're burning more than you're eating or burning as much as you're eating I should say rather than low calories those things don't become so much of a problem a faster metabolism in today's Day and age is a phenomenal buffer against that Which is why? The most the number one way you should be exercising today if you live in the modern world now if you're a hunter gather This may not apply to you, but I'm sure if you're listening to this podcast You're probably not a hunter gatherer. Otherwise you'd be a weird one with a cell phone in a you know podcast access You need to lift weights go to the gym and get stronger. Here's the other thing with diet high protein diets tend to even when people do the hard cut and do lots of cardio high protein diets also seem to contribute to a Better in terms of modern life adaptation of the metabolism So it doesn't necessarily slow down as much and it's probably because of there's an indirect effect high protein diets tend to preserve More muscle and build more muscle. So there you go. So again the ruined metabolism, you know I know we use that term and in the past to kind of illustrate our point It's not a broken metabolism It's doing exactly what it wants to do But because you live in the modern world you want to be lean and you want to be able to enjoy the food around us We want a fast metabolism