November 11, 2025 • 16 mins
Tired of white-knuckling your diet while the scale won’t budge? We pull back the curtain on the biology that fights fast weight loss and lay out a clear plan to burn fat, keep muscle, and protect your metabolism—without gimmicks or endless cardio. From adaptive thermogenesis to smart refeeds, you’ll learn how to work with your body, not against it.
We start by showing why crash dieting and extreme cardio backfire, teaching your system to conserve energy and crank up hunger. Then we build the foundation: lift three to five times per week to preserve lean mass, hit about one gram of protein per pound of body weight, and raise non-exercise activity with simple daily movement. You’ll get practical macro math, a step-by-step way to set a modest deficit, and a straightforward method to phase cuts with maintenance so your resting metabolic rate doesn’t tank.
Hormones get real attention here. We cover insulin’s role in fat storage, cortisol’s link to stubborn belly fat, why poor sleep wrecks appetite signals, and how testosterone and estrogen imbalances can slow results. We share stress management and sleep tactics that help flip your physiology toward fat loss, plus how refeeds and reverse dieting restore leptin, motivation, and training performance. Along the way, we flag common traps—“30 pounds in 30 days,” cardio-only plans, and year-round deficits—that create plateaus and rebound.
If you want sustainable results, track behaviors that matter: protein servings, steps, sleep, and strength, not just the number on the scale. Expect slow, steady change—about a pound a week—while clothes fit better and workouts get stronger. Ready to build a body that naturally burns fat at rest? Follow, share with a friend who needs a reset, and leave a quick review to tell us which habit you’re starting today.
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
SPEAKER_00 (00:24):
Last week we talked about GLP1 medications like
Ozempic and semiglutide, howthey work and their risks.
This week we're taking it backto the basics.
How to achieve real lasting fatloss without relying on drugs.
We'll unpack metabolism,hormones, muscle, sleep, and
mindset, the things thatactually determine whether you
(00:47):
keep weight off for good.
Thanks for joining us foranother week of Living a Full
Life Podcast.
I'm Dr.
Dolce Corey.
Why is weight loss so hard?
I don't hear very many24-year-olds saying that, but I
do hear a lot of 44-year-oldsand 64-year-olds saying that.
And it's for multiple reasons.
(01:07):
Your mind, your body's primaryjob is survival, not aesthetics.
And the world has becomecomfortable over the last
hundred years.
I mean, it's very different thanwhat it was 300 years ago.
Life was tough.
You had to grind, you had to sowyour fields, you had to get your
own food, or you'd starve.
(01:29):
I mean, it's a very differentworld.
It's comfortable, and thatcomfort has made us more think
about vanity more often, abouthow we look, and it's more
aesthetic than it is survival.
Not very hard to surviveanymore.
If you need food, you can go toa food bank, you can get it,
right?
Um, but from an aestheticperspective, we're all on top of
(01:52):
it.
So when you lose weight quickly,the body adapts by slowing your
metabolism right away.
It's a survival mechanism andincreasing hunger hormones like
ghrelin, it makes you hungrier.
That's why when you go on adiet, you get hungry.
Uh, it's a survival mechanism.
And unfortunately, with yo-yodieting and always trying to
(02:13):
lose weight, we suppresscalories over a longer period of
time, rising hormones in thebody, stress hormones, cortisol,
ghrelin, all these other thingsthat make us hungry and angry.
And it's why it's a losingbattle.
It's because we get angry, weget uh tough to be with, tough
to work with, and we get tiredand we're just grumpy, and we're
(02:36):
just not meant for it becausewe're designed for survival, not
aesthetics.
So 95% of dieters regain weightbecause they trigger adaptive
thermogenesis, a defensemechanism that lowers resting
metabolic rate.
So instead of going to bed atnight, staying at the same
resting metabolic rate andcontinue to probably burn a
(02:58):
little bit of fat, we lower itand we stop that process.
So quick fixes like crash diets,extreme cardio, they work short
term, but they teach your bodyto conserve energy.
And think about it.
When did you start doing that?
Starts for a lot of people at ayoung age in their teens.
In their teens, if they've gotextra weight going into their
(03:20):
teenage years, they becomeself-conscious because of
aesthetics, because of society.
And they'll start doing thingslike that.
They'll take up working out,they'll take up track and field,
they'll start running, andthey'll short term elevate their
metabolic rate and their body'slike, what's going on?
Why are we working so hard allof a sudden?
And then they'll stop for awhile because life gets
(03:40):
stressful.
SATs, getting into college, getto college, and then you're in
college, you got into theprogram you want, you're back in
the gym doing something crazyagain, or a diet.
Starts young if you think aboutit.
And as we as the decades go by,you've retrained your metabolism
to a point where it's like, thisperson's crazy.
We are gonna reserve energybecause we just don't want to
(04:02):
burn anything.
We don't know when the nextpsychosis is gonna happen, where
they're gonna join freakingCrossFit and lose their minds.
So your metabolism's like,that's it.
We're staying now at a low basalmetabolic rate to just deal with
this person.
And that's how it works.
Kind of sounds like some of yourmarriages, huh?
But the quick fix is just don't.
So if your weight loss planmakes your body think you're
(04:24):
starving, your biology willfight you, not help you.
And then we just train that asthe years go by.
So if you wonder why you arewhere you are, the number one
thing is probably that.
Now, if you haven't been a yo-yodieter person or a crazy workout
person, then you may have somelegitimate metabolic things that
we can talk about.
Metabolic adaptation, and whatreally happens is that the
resting metabolic rate calledthe RMR, typically in personal
(04:46):
training, can drop by 10 to 25%during prolonged caloric
restrictions.
So if we start eating a lowcalorie diet for too long, we
will just naturally decrease ourRMR.
Not good in the long term.
That's why when we do our weightloss programs, we go at six
weeks at a time.
It's on purpose.
It gives the body rapid weightloss, maximum weight loss in a
(05:09):
short amount of time, people arehappy, and then resets it for
them so that they never get intothat prolonged, decreased RMR.
Muscle loss over time furtherlowers metabolism.
Muscle is metabolicallyexpensive tissue.
And if you lose some of it,you're losing some of your basal
metabolic rate.
(05:29):
This is what's happening withLozempic with muscle loss.
People are losing the weight,but they're losing a lot of
muscle.
So when they stop the drug orthey plateau, they wonder why
they can't lose any more weight.
It's because you've lost toomuch muscle mass.
Your basal metabolic rate is solow that even the low calories
that you're eating isn'tmeeting, is still more than what
your basal metabolic needs.
(05:50):
It's it's crazy.
So the thyroid may downregulate,so promote less T3 conversion,
cortisol often rises, and leptinfalls, all driving fatigue and
hunger.
It's a negative feedback loop.
So weight loss should be slowand supportive to keep
metabolism healthy.
(06:11):
So, how do we build a fatburning machine?
That's the thing of the podcast.
How do we do that?
No matter what your age is (06:15):
72, 55, 41, 30.
Doesn't matter.
It follows the same rules.
The goal isn't just to loseweight, it's to lose fat while
keeping muscle.
We have to remember that.
Resistance training three tofive times a week is essential.
(06:36):
It signals the body to holdmuscle during a deficit.
Protein intake, one gram perpound of your current body
weight.
You have to to maintain thatlean muscle.
No excessive activity orthermogenesis, um, or non sorry,
non-exercise activity,thermogenesis.
It's called neat.
(06:56):
Walking, standing, moving moreoutside, the gym can burn
hundreds of calories daily aswell.
So that's the 10,000-step goal.
I like that one.
You don't speed up metabolism byeating less.
Please remember that.
You speed it up by doing morewith more muscle.
That's your metabolism.
And unfortunately, we're lookingat it the wrong way.
(07:18):
So hormones and fat loss, whatends up happening?
Insulin controls fat storage,stabilized by balanced meals,
fewer ultra-processed carbs, andbetter meal timing.
Cortisol, chronic stress equalsmore abdominal fat storage.
Can't harp about this enough.
I'm victim of this as well.
My cortisol spikes with stress,and it's just it's it's a hard
(07:43):
one to just mentallydownregulate the nervous system
around stress to help ourhormone system.
And it's insurmountable.
If you have high cortisol, youcan do everything eat well, low
calorie, work out a lot, whichends up hurting your makes your
cortisol worse.
Try, but if the stress doesn'tchange and we adapt to stress in
(08:04):
a physiological way, yourcortisol is going to go up and
you're not, you're not going toburn fat at all.
It literally tells your body tonot do not burn fat right now.
So all you're doing is workingout, breaking down muscle, um,
and then at night trying toregenerate that muscle.
And hopefully you're turningthat at a point that maintains
it and doesn't lose it.
So if your scale's not goingdown and you're working out and
(08:28):
you're eating well, you know,deficit, 300 calorie deficit,
400 calorie deficit, 500 caloriedeficit, whatever.
You found your uh base metabolicrate, your calories, and you're
down 400 calories a day, andyou're like, I'm dude, I'm doing
everything ChatGPT's telling me,and it's not happening, but
you're maintaining your muscleor your weight, it's because
(08:48):
you're maintaining your musclemass.
So it's not a complete fail.
You're getting stronger, you'rebuilding endurance, you're
maintaining muscle mass.
And if you're eating one gram ofprotein, should be gaining a
little bit more.
What I would recommend isincreasing your protein a little
bit, forget the calorie deficitand just add a few more 100
calories or 200 calories and seewhat happens to the scale.
(09:08):
It should continue to not move,or which means you're putting on
muscle, or start to go down alittle bit, which is exactly
what you want each and everyweek.
One pound, one pound.
That's how you know you'reburning fat.
That's the real thing.
Sleep.
Poor sleep decreases leptin,increases ghrelin, and leads to
(09:29):
high calorie intake the nextday.
You just, you're gonna lose thebattle with the brain the next
day.
It's gonna be ravenous, andyou're gonna want to eat.
And that's what poor sleep doesto us as well.
Throws off that whole circadianrhythm.
Testosterone, testosterone andestrogen play a role too.
Low T in men or estrogendominance in women can slow
results.
And discuss natural ways tooptimize this stuff: strength
(09:51):
training, adequate protein, goodfats, quality sleep, managing
stress with supervised counselon that for you.
But the basics are the basics,and you can start attempting
them today if you want byfollowing the basics, finding
your base metabolic rate, yourcaloric maintenance, decreasing
that by a little bit,calculating how many grams of
(10:11):
protein you need from that.
You're like, okay, I'm 200pounds.
Uh I need one gram of proteinper pound, 200, four grams of uh
four calories per gram ofprotein.
I need 200.
That's 800 of my calories perday has to be from protein.
You just say, okay, my mymaintenance level is 2100.
I want to do a little bit of thedeficit.
(10:32):
I'm gonna do it by 300 and bringthis down to 1800.
1800 calories for the day, 800is coming from protein, 600 or
800 is coming from carbs.
That's 1600.
I'm left with two, 300 caloriesleft for fat.
That's it.
That's what any personal traineris gonna do for you is start
(10:53):
there and see how you adapt weekto week.
You can do this on your own justthrough diet.
The weight loss pyramid orframework you can share with
anyone is uh from most importantto least important is the
mindset we need here isadherence and consistency.
Weight loss is consistency overtime.
(11:14):
The caloric balance, alwaysplaying with that calorie
balance, micronutrient ratios,training and meat, sleep and
stress, and supplements andenhancers.
If the top, you know,supplements, fancy hacks is all
someone focuses on, they'llfail.
The foundation must come first.
(11:34):
Adherence and consistency to thefundamentals calories in,
calories out, calorie balance,micronutrient ratio, training
and what you do in theexercises, sleep and recovery
and stress management, and thenthe littlest on the top is your
supplements and enhancers tohelp you with things to give you
(11:55):
what you need.
Sustainable habits that you cancreate.
Use reverse dieting phase aftera cut to re-step stabilize
metabolism.
Don't stay in calorie deficitfor too long.
Don't live in it all year round.
Uh, you know, prioritizenutrition like athletes do.
Follow Tom Brady.
(12:16):
Follow someone you look up to,do what they do, follow those
recommendations.
Um, trust me, if they're doingsomething that doesn't work or
it's a crash diet or a fad,they're probably not doing it.
Like elite athletes and thingslike that, they're not doing
that.
They're doing consistency overtime.
Incorporate re-feed or highercarb days to reset leptin and
(12:38):
physiological motivation.
So when you start to maybe youget bad night's sleep or you
start to get ravenous, maybeit's a one cheat meal a week
where you add in, you're like,that's it, Friday, we're going
to Curaba.
It's like, I just need to dothis.
Do it.
It's listening to your body,suppressing or pushing through
that and living in a caloriedeficit for too long can cause
issues.
And then track behavioral goalsfor yourself: sleep hours,
(13:00):
protein servings, the steps thatyou're getting per day, rather
than just the scale weight,because that can be frustrating.
It can stay the same for a longperiod of time.
You can be like losing a pound aweek, a pound a week, and then
on week five, nothing happens.
Week six, nothing happens.
You're like, what is going on?
You might actually be convertingmore lean muscle mass during
that time.
You actually might be doingsomething right at that time.
(13:21):
Really hard to just use thescale and wonder what's going
on.
Maybe you've got to use thebathroom.
Maybe you've got to go have abowel movement, and then you'll
drop almost a pound, right?
So there's too much variation inthere to just look at the scale
each and every day or each andevery week.
There's some red flags in themodern weight loss culture.
Lose 30 pounds in 30 days.
(13:41):
Our clinic is known to do this,lose 20 pounds in 30 days.
We have this as well.
It's metabolic disaster waitingto happen for a lot of people
without supervision.
And that's why we cap it in sixweeks.
We don't allow people to golonger than six weeks, and then
we re-feed their bodies onpurpose to never decrease their
BMR over time.
(14:02):
We don't want to decrease theirbasal metabolic rate into the
future, otherwise, they won't beable to go back to eating
because their basal metabolicweight rate will be too low.
Endless cardio.
If anybody tells you to justkeep doing cardio, cardio,
cardio, without strengthtraining, it's gonna lead to
skinny fat where we burn a lotof muscle down, but we don't
(14:23):
burn a lot of fat.
And constant calorierestrictions increases cortisol,
uh, diet, decreases libidoenergy, and thyroid output.
Don't do it for too long.
I like 12-week rules at max, andthen make a change.
You've got to change, you gottarefeed, you got to reverse diet
for a few weeks.
Uh, true weight loss isn't aboutstarving your body, it's about
(14:46):
teaching it to work for you, notagainst you.
Focus on building muscle,sleeping well, managing stress,
eating enough of the rightfoods.
That's how you create a bodythat burns fat naturally and
keeps it off.
No injections are ever requiredfor this.
Never have been for an entirehuman history.
It's calories in, calories out.
(15:09):
Try this on your own.
If you have any questions, reachout to us.
We're here for you.
Info at fulllifetampa.com.
If you're curious about any ofthe weight loss options that we
have, most of them can be donevirtually.
We can do a virtual consult withyou.
We can talk about these things.
You can do it in person.
If you're curious about ourwhole food diet that we do with
intermittent fasting, that worksreally well.
And then we got a lot of stuffthat we can help you as well on.
(15:32):
So give that a shot.
Reach out to us, info at FullLife Tampa.
Live well, live healthy, have agreat week, and take care.
Last week we talked about GLP1 medications like
Ozempic and semiglutide, howthey work and their risks.
This week we're taking it backto the basics.
How to achieve real lasting fatloss without relying on drugs.
We'll unpack metabolism,hormones, muscle, sleep, and
mindset, the things thatactually determine whether you
(00:47):
keep weight off for good.
Thanks for joining us foranother week of Living a Full
Life Podcast.
I'm Dr.
Dolce Corey.
Why is weight loss so hard?
I don't hear very many24-year-olds saying that, but I
do hear a lot of 44-year-oldsand 64-year-olds saying that.
And it's for multiple reasons.
(01:07):
Your mind, your body's primaryjob is survival, not aesthetics.
And the world has becomecomfortable over the last
hundred years.
I mean, it's very different thanwhat it was 300 years ago.
Life was tough.
You had to grind, you had to sowyour fields, you had to get your
own food, or you'd starve.
(01:29):
I mean, it's a very differentworld.
It's comfortable, and thatcomfort has made us more think
about vanity more often, abouthow we look, and it's more
aesthetic than it is survival.
Not very hard to surviveanymore.
If you need food, you can go toa food bank, you can get it,
right?
Um, but from an aestheticperspective, we're all on top of
(01:52):
it.
So when you lose weight quickly,the body adapts by slowing your
metabolism right away.
It's a survival mechanism andincreasing hunger hormones like
ghrelin, it makes you hungrier.
That's why when you go on adiet, you get hungry.
Uh, it's a survival mechanism.
And unfortunately, with yo-yodieting and always trying to
(02:13):
lose weight, we suppresscalories over a longer period of
time, rising hormones in thebody, stress hormones, cortisol,
ghrelin, all these other thingsthat make us hungry and angry.
And it's why it's a losingbattle.
It's because we get angry, weget uh tough to be with, tough
to work with, and we get tiredand we're just grumpy, and we're
(02:36):
just not meant for it becausewe're designed for survival, not
aesthetics.
So 95% of dieters regain weightbecause they trigger adaptive
thermogenesis, a defensemechanism that lowers resting
metabolic rate.
So instead of going to bed atnight, staying at the same
resting metabolic rate andcontinue to probably burn a
(02:58):
little bit of fat, we lower itand we stop that process.
So quick fixes like crash diets,extreme cardio, they work short
term, but they teach your bodyto conserve energy.
And think about it.
When did you start doing that?
Starts for a lot of people at ayoung age in their teens.
In their teens, if they've gotextra weight going into their
(03:20):
teenage years, they becomeself-conscious because of
aesthetics, because of society.
And they'll start doing thingslike that.
They'll take up working out,they'll take up track and field,
they'll start running, andthey'll short term elevate their
metabolic rate and their body'slike, what's going on?
Why are we working so hard allof a sudden?
And then they'll stop for awhile because life gets
(03:40):
stressful.
SATs, getting into college, getto college, and then you're in
college, you got into theprogram you want, you're back in
the gym doing something crazyagain, or a diet.
Starts young if you think aboutit.
And as we as the decades go by,you've retrained your metabolism
to a point where it's like, thisperson's crazy.
We are gonna reserve energybecause we just don't want to
(04:02):
burn anything.
We don't know when the nextpsychosis is gonna happen, where
they're gonna join freakingCrossFit and lose their minds.
So your metabolism's like,that's it.
We're staying now at a low basalmetabolic rate to just deal with
this person.
And that's how it works.
Kind of sounds like some of yourmarriages, huh?
But the quick fix is just don't.
So if your weight loss planmakes your body think you're
(04:24):
starving, your biology willfight you, not help you.
And then we just train that asthe years go by.
So if you wonder why you arewhere you are, the number one
thing is probably that.
Now, if you haven't been a yo-yodieter person or a crazy workout
person, then you may have somelegitimate metabolic things that
we can talk about.
Metabolic adaptation, and whatreally happens is that the
resting metabolic rate calledthe RMR, typically in personal
(04:46):
training, can drop by 10 to 25%during prolonged caloric
restrictions.
So if we start eating a lowcalorie diet for too long, we
will just naturally decrease ourRMR.
Not good in the long term.
That's why when we do our weightloss programs, we go at six
weeks at a time.
It's on purpose.
It gives the body rapid weightloss, maximum weight loss in a
(05:09):
short amount of time, people arehappy, and then resets it for
them so that they never get intothat prolonged, decreased RMR.
Muscle loss over time furtherlowers metabolism.
Muscle is metabolicallyexpensive tissue.
And if you lose some of it,you're losing some of your basal
metabolic rate.
(05:29):
This is what's happening withLozempic with muscle loss.
People are losing the weight,but they're losing a lot of
muscle.
So when they stop the drug orthey plateau, they wonder why
they can't lose any more weight.
It's because you've lost toomuch muscle mass.
Your basal metabolic rate is solow that even the low calories
that you're eating isn'tmeeting, is still more than what
your basal metabolic needs.
(05:50):
It's it's crazy.
So the thyroid may downregulate,so promote less T3 conversion,
cortisol often rises, and leptinfalls, all driving fatigue and
hunger.
It's a negative feedback loop.
So weight loss should be slowand supportive to keep
metabolism healthy.
(06:11):
So, how do we build a fatburning machine?
That's the thing of the podcast.
How do we do that?
No matter what your age is (06:15):
72, 55, 41, 30.
Doesn't matter.
It follows the same rules.
The goal isn't just to loseweight, it's to lose fat while
keeping muscle.
We have to remember that.
Resistance training three tofive times a week is essential.
(06:36):
It signals the body to holdmuscle during a deficit.
Protein intake, one gram perpound of your current body
weight.
You have to to maintain thatlean muscle.
No excessive activity orthermogenesis, um, or non sorry,
non-exercise activity,thermogenesis.
It's called neat.
(06:56):
Walking, standing, moving moreoutside, the gym can burn
hundreds of calories daily aswell.
So that's the 10,000-step goal.
I like that one.
You don't speed up metabolism byeating less.
Please remember that.
You speed it up by doing morewith more muscle.
That's your metabolism.
And unfortunately, we're lookingat it the wrong way.
(07:18):
So hormones and fat loss, whatends up happening?
Insulin controls fat storage,stabilized by balanced meals,
fewer ultra-processed carbs, andbetter meal timing.
Cortisol, chronic stress equalsmore abdominal fat storage.
Can't harp about this enough.
I'm victim of this as well.
My cortisol spikes with stress,and it's just it's it's a hard
(07:43):
one to just mentallydownregulate the nervous system
around stress to help ourhormone system.
And it's insurmountable.
If you have high cortisol, youcan do everything eat well, low
calorie, work out a lot, whichends up hurting your makes your
cortisol worse.
Try, but if the stress doesn'tchange and we adapt to stress in
(08:04):
a physiological way, yourcortisol is going to go up and
you're not, you're not going toburn fat at all.
It literally tells your body tonot do not burn fat right now.
So all you're doing is workingout, breaking down muscle, um,
and then at night trying toregenerate that muscle.
And hopefully you're turningthat at a point that maintains
it and doesn't lose it.
So if your scale's not goingdown and you're working out and
(08:28):
you're eating well, you know,deficit, 300 calorie deficit,
400 calorie deficit, 500 caloriedeficit, whatever.
You found your uh base metabolicrate, your calories, and you're
down 400 calories a day, andyou're like, I'm dude, I'm doing
everything ChatGPT's telling me,and it's not happening, but
you're maintaining your muscleor your weight, it's because
(08:48):
you're maintaining your musclemass.
So it's not a complete fail.
You're getting stronger, you'rebuilding endurance, you're
maintaining muscle mass.
And if you're eating one gram ofprotein, should be gaining a
little bit more.
What I would recommend isincreasing your protein a little
bit, forget the calorie deficitand just add a few more 100
calories or 200 calories and seewhat happens to the scale.
(09:08):
It should continue to not move,or which means you're putting on
muscle, or start to go down alittle bit, which is exactly
what you want each and everyweek.
One pound, one pound.
That's how you know you'reburning fat.
That's the real thing.
Sleep.
Poor sleep decreases leptin,increases ghrelin, and leads to
(09:29):
high calorie intake the nextday.
You just, you're gonna lose thebattle with the brain the next
day.
It's gonna be ravenous, andyou're gonna want to eat.
And that's what poor sleep doesto us as well.
Throws off that whole circadianrhythm.
Testosterone, testosterone andestrogen play a role too.
Low T in men or estrogendominance in women can slow
results.
And discuss natural ways tooptimize this stuff: strength
(09:51):
training, adequate protein, goodfats, quality sleep, managing
stress with supervised counselon that for you.
But the basics are the basics,and you can start attempting
them today if you want byfollowing the basics, finding
your base metabolic rate, yourcaloric maintenance, decreasing
that by a little bit,calculating how many grams of
(10:11):
protein you need from that.
You're like, okay, I'm 200pounds.
Uh I need one gram of proteinper pound, 200, four grams of uh
four calories per gram ofprotein.
I need 200.
That's 800 of my calories perday has to be from protein.
You just say, okay, my mymaintenance level is 2100.
I want to do a little bit of thedeficit.
(10:32):
I'm gonna do it by 300 and bringthis down to 1800.
1800 calories for the day, 800is coming from protein, 600 or
800 is coming from carbs.
That's 1600.
I'm left with two, 300 caloriesleft for fat.
That's it.
That's what any personal traineris gonna do for you is start
(10:53):
there and see how you adapt weekto week.
You can do this on your own justthrough diet.
The weight loss pyramid orframework you can share with
anyone is uh from most importantto least important is the
mindset we need here isadherence and consistency.
Weight loss is consistency overtime.
(11:14):
The caloric balance, alwaysplaying with that calorie
balance, micronutrient ratios,training and meat, sleep and
stress, and supplements andenhancers.
If the top, you know,supplements, fancy hacks is all
someone focuses on, they'llfail.
The foundation must come first.
(11:34):
Adherence and consistency to thefundamentals calories in,
calories out, calorie balance,micronutrient ratio, training
and what you do in theexercises, sleep and recovery
and stress management, and thenthe littlest on the top is your
supplements and enhancers tohelp you with things to give you
(11:55):
what you need.
Sustainable habits that you cancreate.
Use reverse dieting phase aftera cut to re-step stabilize
metabolism.
Don't stay in calorie deficitfor too long.
Don't live in it all year round.
Uh, you know, prioritizenutrition like athletes do.
Follow Tom Brady.
(12:16):
Follow someone you look up to,do what they do, follow those
recommendations.
Um, trust me, if they're doingsomething that doesn't work or
it's a crash diet or a fad,they're probably not doing it.
Like elite athletes and thingslike that, they're not doing
that.
They're doing consistency overtime.
Incorporate re-feed or highercarb days to reset leptin and
(12:38):
physiological motivation.
So when you start to maybe youget bad night's sleep or you
start to get ravenous, maybeit's a one cheat meal a week
where you add in, you're like,that's it, Friday, we're going
to Curaba.
It's like, I just need to dothis.
Do it.
It's listening to your body,suppressing or pushing through
that and living in a caloriedeficit for too long can cause
issues.
And then track behavioral goalsfor yourself: sleep hours,
(13:00):
protein servings, the steps thatyou're getting per day, rather
than just the scale weight,because that can be frustrating.
It can stay the same for a longperiod of time.
You can be like losing a pound aweek, a pound a week, and then
on week five, nothing happens.
Week six, nothing happens.
You're like, what is going on?
You might actually be convertingmore lean muscle mass during
that time.
You actually might be doingsomething right at that time.
(13:21):
Really hard to just use thescale and wonder what's going
on.
Maybe you've got to use thebathroom.
Maybe you've got to go have abowel movement, and then you'll
drop almost a pound, right?
So there's too much variation inthere to just look at the scale
each and every day or each andevery week.
There's some red flags in themodern weight loss culture.
Lose 30 pounds in 30 days.
(13:41):
Our clinic is known to do this,lose 20 pounds in 30 days.
We have this as well.
It's metabolic disaster waitingto happen for a lot of people
without supervision.
And that's why we cap it in sixweeks.
We don't allow people to golonger than six weeks, and then
we re-feed their bodies onpurpose to never decrease their
BMR over time.
(14:02):
We don't want to decrease theirbasal metabolic rate into the
future, otherwise, they won't beable to go back to eating
because their basal metabolicweight rate will be too low.
Endless cardio.
If anybody tells you to justkeep doing cardio, cardio,
cardio, without strengthtraining, it's gonna lead to
skinny fat where we burn a lotof muscle down, but we don't
(14:23):
burn a lot of fat.
And constant calorierestrictions increases cortisol,
uh, diet, decreases libidoenergy, and thyroid output.
Don't do it for too long.
I like 12-week rules at max, andthen make a change.
You've got to change, you gottarefeed, you got to reverse diet
for a few weeks.
Uh, true weight loss isn't aboutstarving your body, it's about
(14:46):
teaching it to work for you, notagainst you.
Focus on building muscle,sleeping well, managing stress,
eating enough of the rightfoods.
That's how you create a bodythat burns fat naturally and
keeps it off.
No injections are ever requiredfor this.
Never have been for an entirehuman history.
It's calories in, calories out.
(15:09):
Try this on your own.
If you have any questions, reachout to us.
We're here for you.
Info at fulllifetampa.com.
If you're curious about any ofthe weight loss options that we
have, most of them can be donevirtually.
We can do a virtual consult withyou.
We can talk about these things.
You can do it in person.
If you're curious about ourwhole food diet that we do with
intermittent fasting, that worksreally well.
And then we got a lot of stuffthat we can help you as well on.
(15:32):
So give that a shot.
Reach out to us, info at FullLife Tampa.
Live well, live healthy, have agreat week, and take care.
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