April 22, 2025 • 19 mins
In this episode of the Boost Your Metabolism After Age 30 Podcast, we’re discussing what’s changed — and what hasn’t — in the world of fitness, nutrition, and metabolism. We're sharing where our perspective has evolved, based on the latest research, personal experience, and real client results.
Whether you're navigating weight loss, metabolic health, or just trying to feel better in your body, this episode offers new insights and actionable takeaways.
In This Episode, We Cover:
- Latest Research Regarding GLP-1 Medications (Ozempic, Mounjaro)
- Why these aren’t muscle-wasting quick fixes when used correctly
- The promising metabolic benefits of tirzepatide
- Why these drugs are now preferred for diabetes treatment
- The non-negotiables: lifting weights, eating enough protein, and not slashing calories
- Cardio (Zone 2 in the Spotlight)
- Why we’re loving Zone 2 cardio right now
- How it helps regulate blood sugar and appetite
- Why it’s a complement to strength training, not a replacement
- Clean Eating (And the Role of Food Quality)
- Why “macros over everything” doesn't always work
- How whole, minimally processed foods can improve results — even at the same calorie level
- The underestimated impact of food quality on hunger, metabolism, and muscle building
- Our 80/20 rule for a flexible but nourishing diet
Thanks for listening, we hope you enjoyed it.
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
(00:00):
Hey everyone and welcome back tothe Booster Metabolism after age
30 podcast.
This is Joe and I'll be yourhost today.
And today I wanna sharesomething a little bit
different, and that's a fewthings that we at Couture
Coaching have been rethinkinglately when it comes to fitness,
nutrition, and metabolism.
As coaches who've been in thisspace for a while, we see a lot
(00:23):
of trends come and go.
And sometimes a lot of mythsstick around for far too long,
but we're always learning andexperimenting and paying
attention to both new researchand also what's actually working
for clients and for uspersonally.
So if you are a woman over 30who's ready to uplevel your
lifestyle and not interested incrash diets or starving yourself
(00:46):
or jumping on the latest fad,but really to build healthy,
sustainable, strong.
Habits and a strong body for thelong haul.
Then you definitely wanna take alisten to this episode.
Like I said, today we're gonnabe diving into three things that
we're rethinking and how theymight help you just shift your
own approach a bit.
So the first thing I'm gonna betalking about is GLP one
(01:08):
medications and recent researcharound muscle preservation,
metabolic support and how those.
Drugs affect things beyondweight loss.
So what I'm talking about hereis ozempic, semaglutide and
manjaro, which is tirzepatide.
And these are meds that havebeen getting a lot of attention
for weight loss.
(01:29):
We have done a few podcasts onthese meds.
And like I said, they're gettinga lot of attention for good
reason.
Let's.
Talk though a little bit aboutwhat's actually happening when
you're to your body when youtake these meds.
And full disclosure, and I wason this bandwagon for a while
there was a fear that these medswere wasting away lean muscle.
(01:50):
But really the latest researchshows that muscle loss.
Isn't significantly greater thanwhen you use these drugs than
what you'd see from standardcalorie restriction.
A few years ago when doctors andresearchers were flashing red
warning signs about these drugsand muscle wasting the real
issue happening is that thishappens when people slash
(02:13):
calories way too low.
And so that seemed to be whatwas happening as these drugs
started to be used for weightloss.
We were not big fans of that.
From our perspective was justgoing to set you up a lot of
boomerang weight gain and reallymess up your metabolism if you
lose a bunch of muscle whiletaking these drugs.
But again.
(02:34):
Most of these drugs researchfinds.
It's not something about thedrug itself, it's the.
Way that they're, they werebeing dosed, which was
definitely a very high dose.
And it just the rapid weightloss and the calorie restriction
that came along with those highdoses is what was actually
causing the muscle wasting.
So what's even more promising istirzepatide, which is a little
(02:58):
bit different than semaglutide.
I won't get into that here.
Some recent studies show that itappears to boost fat oxidation
meaning helping your body burnfat and being metabolically
flexible.
And also with this drug use of,it may blunt the typical
metabolic slowdown that comeswith weight loss and calories
(03:18):
restrictions.
We talk about this a lot on thispodcast is that when you go on a
diet or set out to lose weightusually that involves
restricting your calories.
If you're successful, you'lllose a bit of body mass.
Hopefully, not too much muscle,but both the calorie restriction
(03:39):
and the loss of some body masswill.
Cause a hit to your metabolismyour metabolism will take a hit.
It'll slow down a bit from thosetwo things.
And like I said, withTirzepatide, some of the recent.
Studies show that it protectsyour metabolism a little bit.
When you restrict calories andlose some body mass.
(04:00):
It doesn't completely protectyour metabolism, but it may
blunt the effect that justnormal dieting and loss of
muscle mass causes to yourmetabolism.
That is some good news aboutthat particular drug.
And what is especiallyinteresting now is that these
meds, I think especiallyTirzepatide I've heard, are
becoming the preferred treatmentfor type two by diabetes.
(04:23):
And the reason why is becausethat drug in particular comes
with a range of additionalbenefits beyond glucose control.
So it has been shown to lowerLDL, cholesterol and
triglycerides reduce bloodpressure, support heart health.
Improve liver marker markers andsignificantly reduce
inflammation.
(04:44):
And so really and I keep callingthese drugs, they're really
peptides.
They're showing, one, one thingthey are great for is weight
loss, but the bigger picture maybe even more compelling.
These meds support, whole bodymetabolic health.
And like I said I think what I'mhearing is the trend may be that
they they will become thepreferred medication for
(05:06):
diabetes because they reallyhelp out with overall longevity.
While we weren't a huge fan ofOzempic for weight loss, just
again, I think it's soundinglike that was based on a dosing
issue and how rapidly peoplewere losing weight on these
drugs, solely for weight loss.
I think what we learn about themand research is always evolving,
(05:30):
but what.
We haven't changed our mindabout is that you don't get all
the wonderful benefits of thesedrugs, especially if you're
using them for weight loss, ifyou're not.
Also making the lifestylechanges that are necessary to,
keep yourself at a healthyweight or manage your weight.
And that is lifting weights,eating enough protein, and
(05:52):
supporting your body throughfood and movement.
Basically GLP ones and peptidesthey're not a free pass to slash
calories, skip the gym andignore your nutrition.
These peptides and drugs do,have some amazing properties.
It's sounding as they researchthem more, but they aren't a
magic pill and so while a usedcorrectly they can enhance your
(06:12):
progress.
Used, maybe differently.
They can cause fatigue,weakness, and yes, muscle loss.
So if you are on one of thesemedications or considering
taking one of these memedications, make sure you're
pairing it with strengthtraining, high protein,
nutrition, and overall, gooddietary quality, getting lots of
(06:32):
movement.
And those things are how you'llprotect your metabolism and get
results that really last.
So those are some new thoughtsabout these drugs.
Again, I think it's important torecognize that, research changes
and just to keep an open mindand have the humility when when
we change our mind aboutsomething to, to address it and
(06:53):
talk about it.
I heard something on a recentpodcast that anyone that is
taking sort of an all or nothingor extreme approach to really.
Anything in this space isprobably trying to sell you
something.
So that, that's not a space thatwe want to be in.
We want to just be providinggood information to our
listeners and to our clients.
(07:14):
And so that's our recentthinking on GLP ones.
And these peptides that havebecome very popular.
Okay.
Second thing we're rethinking iscardiovascular exercise.
And so the long and short ofthis is that zone two cardio is
in and we're loving it.
At Couture we used to say that,cardio wasn't really all that
(07:36):
important for weight management.
And our preference was for highintensity interval training.
If you were going to spend muchtime doing.
Cardio.
I think we may have even saidthings like, doing steady state
cardio, just getting on amachine and spending 20 or 30
minutes on it was a waste oftime.
(07:57):
And while we still believestrength training and protein
are really probably the two mostimportant things when it comes
to.
Changing your body composition.
We've really been rethinking howwe look at cardio especially
with the rise of popularity inzone two training.
So what zone two cardio is asweet spot where you're, you
elevate your heart rate a bit,but you can still hold a
(08:19):
conversation.
So this could be like walking,on an elevation on your
treadmill an easy jog or cyclingthat gets your heart into a
particular zone.
That, that's what zone twocardio is.
It's like a, everything old isnew again.
I feel like this is what we weredoing or what was popular back
(08:40):
when I was in college.
And maybe just graduated fromcollege.
But it's making a comeback and Ihave started incorporating it in
my weekly exercise regimen.
And frankly, I'm a huge fan andhere's why.
Studies have shown that thisstyle of cardiovascular exercise
does not burn off muscle, likelong bouts of high intensity
(09:02):
cardio can do.
It helps for me.
It really helps regulate myblood sugar and appetite.
I don't know that this is thecase for everyone, but this is,
might be the most underratedpart of zone two cardio.
And then I think another reasonwhy I like it, and I like it for
our clients is.
It makes it easier to stayactive in general.
So low key daily movement canoften make a real difference for
(09:26):
fat loss and overall health.
And so I think, personally I canget on board with going and,
getting on the elliptical andjust getting my heart rate
elevated a bit for 20 or 30minutes then doing a very
intense.
Hit workout or very intensespinning class and then just
being, gassed after that.
(09:48):
I think adherence can be alittle bit easier, and frankly,
some people, when they first getstarted getting back into
fitness or getting in shape.
It's really hard to do that highintensity interval training and
they can end up hurtingthemselves.
So I think this is a situationwhere adherence is a lot better,
and so you're likely more likelyto do it more often.
(10:09):
Like I said I am more excitedand motivated to do this sort of
cardio then super high intensecardio.
So for that reason, I think thatit's, it's also a good strategy.
But that's not all.
Research is also showing thatzone two cardio improves
metabolic flexibility and that'syour body's ability to switch
(10:30):
between burning carbs and fatefficiently and also supports
heart health.
So while it may not have quitethe, calorie burning effect that
super intense hi cardio does, itreally is fantastic for your
overall health.
Longevity, metabolic health andmood.
And that's why I am, I'm reallyenjoying this type of cardio and
(10:54):
having clients that are enjoyingit too.
And again, as people are gettingback into shape or getting back
into the gym we're finding thatpeople who work on improving
their cardiovascular strength aswell as their, strength building
overall.
One, helps the other out.
So actually doing zone twocardio as you are starting to
lift weights or starting to getback into shape can really help
(11:17):
speed up that process.
Because, it's just, it'simproving your overall health.
So what we haven't changed ourminds about with regard to
cardio is this, it is not asubstitute for resistance
training.
Or a protein rich diet or propernutrition.
I still don't like the idea ofcardio being used as a
(11:37):
punishment for overeating or asyour only form of exercise, but
I think if you work a little bitof it every week, zone two
cardio is valuable and isdefinitely a good addition to
your exercise routine.
Basically for overall health,but also if you're looking to
feel better manage stress andsupport long-term fat loss.
(11:57):
So again really becoming a bigfan of zone two cardio.
If you're one of our clients,you hear me talking about this a
lot, so probably no surprise toyou.
Okay.
The third thing I'm, I've beenthinking about a little
differently lately and ascoaches, we've been reevaluating
is clean eating.
So typically we've always used avery flexible approach to
(12:21):
nutrition at Couture coaching.
But I think we're finding overtime and I know with myself food
quality definitely does matter.
Clean eating was a trend for awhile.
And what that's referring to isjust eating whole minimally
processed foods.
And like I said, we've alwaysbeen fans of flexible dieting,
dieting at tour coaching, andthe idea that as long as you're
(12:42):
hitting your macros, especiallyprotein and staying in a calorie
range that aligns with yourgoals, you don't.
Necessarily need to worry about,whether, what kind of the
quality of the food that you'reeating.
Often tracking macros takes careof that because, you're
definitely not going to hit yourmacros if you have a diet of
(13:03):
beer and donuts and pizza.
You just would, not hitting anyof your macros.
Just counting macros or trackingyour macros tended to clean up a
lot of diet issues.
And this still holds true.
But I've recently done a fitnesschallenge that was comprised
mostly of a clean food diet,meaning, just things that are
(13:23):
whole foods, eggs, salmon,chicken, oatmeal, rice, fruits,
vegetables.
And we are running a similarchallenge with our clients right
now.
And what we've seen is amazing.
I feel like for me and certainclients that we've had who were
struggling to lose weight at thesame calorie level, they
actually started seeing somereal progress when they shifted
(13:44):
to a more whole food based diet,started losing inches.
I personally started gaining alot of muscle which I thought
was maybe not going to be easyfor me at this age.
And as long as I've been liftingweights and doing all of this,
I, was.
I was expecting to lose bodyfat.
I was not expecting to also gainany significant amount of
(14:06):
muscle.
Less bloating, better energy.
So I am at a point where Ireally do think quality of
calories matters as well.
Quantity of calories certainlymatters.
First and foremost, if you arelooking to lose weight.
But but I think it's alsoimportant to pay attention to
quality of calories.
So what's happening here when wefocus on, a diet that's mostly
(14:30):
comprised of minimally processedfoods.
So number one minimallyprocessed foods have a higher
thermic effect.
So it just takes your body morecalories to digest them.
So you get like a little bit ofa boost from a calorie burn
perspective just by eating whatwe've traditionally called clean
foods.
Again, that's just food that'sbeen minimally processed.
(14:51):
Typically.
Foods that are not.
Processed are more filling whichhelps with hunger and
consistency.
And then I think the last thingis that even when we're doing
our best to track calories, ifwe're eating stuff that is very
processed and we don't reallyknow how the food is prepared or
(15:12):
has a bunch of differentingredients, it's very easy to
underestimate the calories inthose foods.
And also they tend to be.
Not as satiating and so we'reprobably just eating more
overall when our diet includes alot of processed foods when
we're going out to eat a lot andwe're, we're just trying to, I.
(15:34):
Make sure we're hitting aprotein goal and not really
worrying about the rest.
So calories and macros stillprobably matter the most but the
quality of your calories canmake a big difference in how
your body responds.
That's my new approach.
But what we haven't changed ourmind about in our approach with
our clients is really you canstill mostly live.
(15:57):
If have some strategy for payingattention or eating with
intention, you can still live alife where most foods are not
off limits.
So if you, can eat mostly,minimally processed foods.
80% of the time there's stillroom for pizza night or a
dessert every now and again.
I.
(16:17):
You're going to see progress andeasier weight management.
Again, if most of the time yourfood is coming from real whole
sources your body willdefinitely thank you.
But we don't have to be rigid.
We don't have to label foods asdirty or clean or good or bad.
We can just focus on, how manyingredients there are, where
(16:37):
that food's coming from.
You can still have greatprogress, but still work in some
fun treats every now and again.
So there you have it.
These are the three things thatwe've been rethinking lately.
Just to recap new research isshowing that the GLP one meds
and the peptides are not.
Necessarily muscle wasting magicpills.
(16:59):
They can be useful and helpful,especially if you're using them
for weight loss when they'repaired with lifting weights and
eating a sufficient amount ofprotein and generally not
slashing your calories too low.
Number two, zone two cardio isback that old steady state
cardio.
And we're finding that it's alow stress effective tool for.
(17:22):
Getting healthier and balancingblood sugar and just generally
being more active.
And then number three.
We're on a clean eating bandbandwagon, and again I hate even
using that label, butrecognizing that there is real
value in prioritizing wholeminimally processed foods.
So again, if you're a woman over30 trying to take better care of
(17:44):
yourself, I hope that this ishelpful and educational.
And really that you can startleaning into strategies that are
sustainable, supportive, andsmart.
And learn what is a yo-yo dietor a fad diet.
And always remember you don'thave to overhaul your life
overnight.
And small changes can over timelead to big results.
(18:07):
And if you want help figuringout how to put all the pieces
together, that's what we do.
Reach out.
We can do a discovery call and.
We'll help you create anutrition plan and an exercise
plan and a lifestyle that youcan actually stick with.
So thanks for tuning in.
We will catch you next time, andhave a great week.
Thanks everyone.
Hey everyone and welcome back tothe Booster Metabolism after age
30 podcast.
This is Joe and I'll be yourhost today.
And today I wanna sharesomething a little bit
different, and that's a fewthings that we at Couture
Coaching have been rethinkinglately when it comes to fitness,
nutrition, and metabolism.
As coaches who've been in thisspace for a while, we see a lot
(00:23):
of trends come and go.
And sometimes a lot of mythsstick around for far too long,
but we're always learning andexperimenting and paying
attention to both new researchand also what's actually working
for clients and for uspersonally.
So if you are a woman over 30who's ready to uplevel your
lifestyle and not interested incrash diets or starving yourself
(00:46):
or jumping on the latest fad,but really to build healthy,
sustainable, strong.
Habits and a strong body for thelong haul.
Then you definitely wanna take alisten to this episode.
Like I said, today we're gonnabe diving into three things that
we're rethinking and how theymight help you just shift your
own approach a bit.
So the first thing I'm gonna betalking about is GLP one
(01:08):
medications and recent researcharound muscle preservation,
metabolic support and how those.
Drugs affect things beyondweight loss.
So what I'm talking about hereis ozempic, semaglutide and
manjaro, which is tirzepatide.
And these are meds that havebeen getting a lot of attention
for weight loss.
(01:29):
We have done a few podcasts onthese meds.
And like I said, they're gettinga lot of attention for good
reason.
Let's.
Talk though a little bit aboutwhat's actually happening when
you're to your body when youtake these meds.
And full disclosure, and I wason this bandwagon for a while
there was a fear that these medswere wasting away lean muscle.
(01:50):
But really the latest researchshows that muscle loss.
Isn't significantly greater thanwhen you use these drugs than
what you'd see from standardcalorie restriction.
A few years ago when doctors andresearchers were flashing red
warning signs about these drugsand muscle wasting the real
issue happening is that thishappens when people slash
(02:13):
calories way too low.
And so that seemed to be whatwas happening as these drugs
started to be used for weightloss.
We were not big fans of that.
From our perspective was justgoing to set you up a lot of
boomerang weight gain and reallymess up your metabolism if you
lose a bunch of muscle whiletaking these drugs.
But again.
(02:34):
Most of these drugs researchfinds.
It's not something about thedrug itself, it's the.
Way that they're, they werebeing dosed, which was
definitely a very high dose.
And it just the rapid weightloss and the calorie restriction
that came along with those highdoses is what was actually
causing the muscle wasting.
So what's even more promising istirzepatide, which is a little
(02:58):
bit different than semaglutide.
I won't get into that here.
Some recent studies show that itappears to boost fat oxidation
meaning helping your body burnfat and being metabolically
flexible.
And also with this drug use of,it may blunt the typical
metabolic slowdown that comeswith weight loss and calories
(03:18):
restrictions.
We talk about this a lot on thispodcast is that when you go on a
diet or set out to lose weightusually that involves
restricting your calories.
If you're successful, you'lllose a bit of body mass.
Hopefully, not too much muscle,but both the calorie restriction
(03:39):
and the loss of some body masswill.
Cause a hit to your metabolismyour metabolism will take a hit.
It'll slow down a bit from thosetwo things.
And like I said, withTirzepatide, some of the recent.
Studies show that it protectsyour metabolism a little bit.
When you restrict calories andlose some body mass.
(04:00):
It doesn't completely protectyour metabolism, but it may
blunt the effect that justnormal dieting and loss of
muscle mass causes to yourmetabolism.
That is some good news aboutthat particular drug.
And what is especiallyinteresting now is that these
meds, I think especiallyTirzepatide I've heard, are
becoming the preferred treatmentfor type two by diabetes.
(04:23):
And the reason why is becausethat drug in particular comes
with a range of additionalbenefits beyond glucose control.
So it has been shown to lowerLDL, cholesterol and
triglycerides reduce bloodpressure, support heart health.
Improve liver marker markers andsignificantly reduce
inflammation.
(04:44):
And so really and I keep callingthese drugs, they're really
peptides.
They're showing, one, one thingthey are great for is weight
loss, but the bigger picture maybe even more compelling.
These meds support, whole bodymetabolic health.
And like I said I think what I'mhearing is the trend may be that
they they will become thepreferred medication for
(05:06):
diabetes because they reallyhelp out with overall longevity.
While we weren't a huge fan ofOzempic for weight loss, just
again, I think it's soundinglike that was based on a dosing
issue and how rapidly peoplewere losing weight on these
drugs, solely for weight loss.
I think what we learn about themand research is always evolving,
(05:30):
but what.
We haven't changed our mindabout is that you don't get all
the wonderful benefits of thesedrugs, especially if you're
using them for weight loss, ifyou're not.
Also making the lifestylechanges that are necessary to,
keep yourself at a healthyweight or manage your weight.
And that is lifting weights,eating enough protein, and
(05:52):
supporting your body throughfood and movement.
Basically GLP ones and peptidesthey're not a free pass to slash
calories, skip the gym andignore your nutrition.
These peptides and drugs do,have some amazing properties.
It's sounding as they researchthem more, but they aren't a
magic pill and so while a usedcorrectly they can enhance your
(06:12):
progress.
Used, maybe differently.
They can cause fatigue,weakness, and yes, muscle loss.
So if you are on one of thesemedications or considering
taking one of these memedications, make sure you're
pairing it with strengthtraining, high protein,
nutrition, and overall, gooddietary quality, getting lots of
(06:32):
movement.
And those things are how you'llprotect your metabolism and get
results that really last.
So those are some new thoughtsabout these drugs.
Again, I think it's important torecognize that, research changes
and just to keep an open mindand have the humility when when
we change our mind aboutsomething to, to address it and
(06:53):
talk about it.
I heard something on a recentpodcast that anyone that is
taking sort of an all or nothingor extreme approach to really.
Anything in this space isprobably trying to sell you
something.
So that, that's not a space thatwe want to be in.
We want to just be providinggood information to our
listeners and to our clients.
(07:14):
And so that's our recentthinking on GLP ones.
And these peptides that havebecome very popular.
Okay.
Second thing we're rethinking iscardiovascular exercise.
And so the long and short ofthis is that zone two cardio is
in and we're loving it.
At Couture we used to say that,cardio wasn't really all that
(07:36):
important for weight management.
And our preference was for highintensity interval training.
If you were going to spend muchtime doing.
Cardio.
I think we may have even saidthings like, doing steady state
cardio, just getting on amachine and spending 20 or 30
minutes on it was a waste oftime.
(07:57):
And while we still believestrength training and protein
are really probably the two mostimportant things when it comes
to.
Changing your body composition.
We've really been rethinking howwe look at cardio especially
with the rise of popularity inzone two training.
So what zone two cardio is asweet spot where you're, you
elevate your heart rate a bit,but you can still hold a
(08:19):
conversation.
So this could be like walking,on an elevation on your
treadmill an easy jog or cyclingthat gets your heart into a
particular zone.
That, that's what zone twocardio is.
It's like a, everything old isnew again.
I feel like this is what we weredoing or what was popular back
(08:40):
when I was in college.
And maybe just graduated fromcollege.
But it's making a comeback and Ihave started incorporating it in
my weekly exercise regimen.
And frankly, I'm a huge fan andhere's why.
Studies have shown that thisstyle of cardiovascular exercise
does not burn off muscle, likelong bouts of high intensity
(09:02):
cardio can do.
It helps for me.
It really helps regulate myblood sugar and appetite.
I don't know that this is thecase for everyone, but this is,
might be the most underratedpart of zone two cardio.
And then I think another reasonwhy I like it, and I like it for
our clients is.
It makes it easier to stayactive in general.
So low key daily movement canoften make a real difference for
(09:26):
fat loss and overall health.
And so I think, personally I canget on board with going and,
getting on the elliptical andjust getting my heart rate
elevated a bit for 20 or 30minutes then doing a very
intense.
Hit workout or very intensespinning class and then just
being, gassed after that.
(09:48):
I think adherence can be alittle bit easier, and frankly,
some people, when they first getstarted getting back into
fitness or getting in shape.
It's really hard to do that highintensity interval training and
they can end up hurtingthemselves.
So I think this is a situationwhere adherence is a lot better,
and so you're likely more likelyto do it more often.
(10:09):
Like I said I am more excitedand motivated to do this sort of
cardio then super high intensecardio.
So for that reason, I think thatit's, it's also a good strategy.
But that's not all.
Research is also showing thatzone two cardio improves
metabolic flexibility and that'syour body's ability to switch
(10:30):
between burning carbs and fatefficiently and also supports
heart health.
So while it may not have quitethe, calorie burning effect that
super intense hi cardio does, itreally is fantastic for your
overall health.
Longevity, metabolic health andmood.
And that's why I am, I'm reallyenjoying this type of cardio and
(10:54):
having clients that are enjoyingit too.
And again, as people are gettingback into shape or getting back
into the gym we're finding thatpeople who work on improving
their cardiovascular strength aswell as their, strength building
overall.
One, helps the other out.
So actually doing zone twocardio as you are starting to
lift weights or starting to getback into shape can really help
(11:17):
speed up that process.
Because, it's just, it'simproving your overall health.
So what we haven't changed ourminds about with regard to
cardio is this, it is not asubstitute for resistance
training.
Or a protein rich diet or propernutrition.
I still don't like the idea ofcardio being used as a
(11:37):
punishment for overeating or asyour only form of exercise, but
I think if you work a little bitof it every week, zone two
cardio is valuable and isdefinitely a good addition to
your exercise routine.
Basically for overall health,but also if you're looking to
feel better manage stress andsupport long-term fat loss.
(11:57):
So again really becoming a bigfan of zone two cardio.
If you're one of our clients,you hear me talking about this a
lot, so probably no surprise toyou.
Okay.
The third thing I'm, I've beenthinking about a little
differently lately and ascoaches, we've been reevaluating
is clean eating.
So typically we've always used avery flexible approach to
(12:21):
nutrition at Couture coaching.
But I think we're finding overtime and I know with myself food
quality definitely does matter.
Clean eating was a trend for awhile.
And what that's referring to isjust eating whole minimally
processed foods.
And like I said, we've alwaysbeen fans of flexible dieting,
dieting at tour coaching, andthe idea that as long as you're
(12:42):
hitting your macros, especiallyprotein and staying in a calorie
range that aligns with yourgoals, you don't.
Necessarily need to worry about,whether, what kind of the
quality of the food that you'reeating.
Often tracking macros takes careof that because, you're
definitely not going to hit yourmacros if you have a diet of
(13:03):
beer and donuts and pizza.
You just would, not hitting anyof your macros.
Just counting macros or trackingyour macros tended to clean up a
lot of diet issues.
And this still holds true.
But I've recently done a fitnesschallenge that was comprised
mostly of a clean food diet,meaning, just things that are
(13:23):
whole foods, eggs, salmon,chicken, oatmeal, rice, fruits,
vegetables.
And we are running a similarchallenge with our clients right
now.
And what we've seen is amazing.
I feel like for me and certainclients that we've had who were
struggling to lose weight at thesame calorie level, they
actually started seeing somereal progress when they shifted
(13:44):
to a more whole food based diet,started losing inches.
I personally started gaining alot of muscle which I thought
was maybe not going to be easyfor me at this age.
And as long as I've been liftingweights and doing all of this,
I, was.
I was expecting to lose bodyfat.
I was not expecting to also gainany significant amount of
(14:06):
muscle.
Less bloating, better energy.
So I am at a point where Ireally do think quality of
calories matters as well.
Quantity of calories certainlymatters.
First and foremost, if you arelooking to lose weight.
But but I think it's alsoimportant to pay attention to
quality of calories.
So what's happening here when wefocus on, a diet that's mostly
(14:30):
comprised of minimally processedfoods.
So number one minimallyprocessed foods have a higher
thermic effect.
So it just takes your body morecalories to digest them.
So you get like a little bit ofa boost from a calorie burn
perspective just by eating whatwe've traditionally called clean
foods.
Again, that's just food that'sbeen minimally processed.
(14:51):
Typically.
Foods that are not.
Processed are more filling whichhelps with hunger and
consistency.
And then I think the last thingis that even when we're doing
our best to track calories, ifwe're eating stuff that is very
processed and we don't reallyknow how the food is prepared or
(15:12):
has a bunch of differentingredients, it's very easy to
underestimate the calories inthose foods.
And also they tend to be.
Not as satiating and so we'reprobably just eating more
overall when our diet includes alot of processed foods when
we're going out to eat a lot andwe're, we're just trying to, I.
(15:34):
Make sure we're hitting aprotein goal and not really
worrying about the rest.
So calories and macros stillprobably matter the most but the
quality of your calories canmake a big difference in how
your body responds.
That's my new approach.
But what we haven't changed ourmind about in our approach with
our clients is really you canstill mostly live.
(15:57):
If have some strategy for payingattention or eating with
intention, you can still live alife where most foods are not
off limits.
So if you, can eat mostly,minimally processed foods.
80% of the time there's stillroom for pizza night or a
dessert every now and again.
I.
(16:17):
You're going to see progress andeasier weight management.
Again, if most of the time yourfood is coming from real whole
sources your body willdefinitely thank you.
But we don't have to be rigid.
We don't have to label foods asdirty or clean or good or bad.
We can just focus on, how manyingredients there are, where
(16:37):
that food's coming from.
You can still have greatprogress, but still work in some
fun treats every now and again.
So there you have it.
These are the three things thatwe've been rethinking lately.
Just to recap new research isshowing that the GLP one meds
and the peptides are not.
Necessarily muscle wasting magicpills.
(16:59):
They can be useful and helpful,especially if you're using them
for weight loss when they'repaired with lifting weights and
eating a sufficient amount ofprotein and generally not
slashing your calories too low.
Number two, zone two cardio isback that old steady state
cardio.
And we're finding that it's alow stress effective tool for.
(17:22):
Getting healthier and balancingblood sugar and just generally
being more active.
And then number three.
We're on a clean eating bandbandwagon, and again I hate even
using that label, butrecognizing that there is real
value in prioritizing wholeminimally processed foods.
So again, if you're a woman over30 trying to take better care of
(17:44):
yourself, I hope that this ishelpful and educational.
And really that you can startleaning into strategies that are
sustainable, supportive, andsmart.
And learn what is a yo-yo dietor a fad diet.
And always remember you don'thave to overhaul your life
overnight.
And small changes can over timelead to big results.
(18:07):
And if you want help figuringout how to put all the pieces
together, that's what we do.
Reach out.
We can do a discovery call and.
We'll help you create anutrition plan and an exercise
plan and a lifestyle that youcan actually stick with.
So thanks for tuning in.
We will catch you next time, andhave a great week.
Thanks everyone.
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