hey everybody today is session two I'm excited to see you I have outlined 10 very specific topics that I plan to cover tonight and if all goes well and I think it will I'm going to hit all 10 because I'm checking really circling as I go I want to make sure we cover it so there are times when we will spend a good bit of time just chatting and tonight I'm going to spend a good bit of time rapidly reading off what you put in the chat box because at this moment I would like everybody to please come up with one thing this week that went right one win something that went right now if You' got more than one that's fine it could be the weight lost and the inches lost that's fine if so that's easy tell me it could be the work that was done the party you stayed strong at the junk you didn't eat I don't want to know the mess ups I want to know what you got right okay let's see no ice cream at an ice cream social I'll tell you resisting ice cream was a struggle for me when Dr Hogan who was then Mr Hogan was eating ice cream next to me on the couch every night woo Alicia did a three-day water fast I've never done that not in my whole life Wow Lisa Oaks the scale moved I'm going to just hope and pray it was was the right direction baby I just got it two thumbs up that it was good good Elizabeth showed up for tonight's meeting absolute win Karina is true to her commitments Kim losing weight Amy showed up tonight Tabitha tried on some jeans one size down and they zipped clothes yes Sonia has become more aware of choices let's just pause on that one for a minute so even if I don't know Sonia's choices were this week maybe they were all amazing and she just became aware of how good they felt maybe there were some choices that she's like whoa I am well aware now of how bad they felt awareness is Big so no matter what choice was made just feeling in your body how good or how not good it feels is a win Becky stayed super close to the TDE did not skip any TR strength training workouts well done Kate down three more pounds woohoo Dana W increased walking added a hill Dana today I was doing my flat walk and I saw the trail that goes off where I don't usually go and it's Steep and I was like just do it just do it at least once so I did it I did it good for us Danielle eating on track all week and no coffee I'm impressed I am impressed Amy baked sourdough bread for the first time and did not even try a bite fantastic Anita tracked every day that's a win the only thing I got right was I showed up here tonight well Stevie if you ate even one meaty meal you did something right if you took any purposeful walk you did something right and if you did nothing else but show up here tonight it's a big win and I'm proud of you that's good Esther had some struggles in the family trauma and did not turn to emotional eating still binge free yes ma'am love it Melissa down 9.6 pounds stayed carnivore tractor food Utes the SAA cold showers exercise daily some Toad and some omad wo well done Sarah her clothes still fit if I hadn't started carnivore they wouldn't have fit after this crazy summer then that is a win no nude wardrobe needed Danny movie popcorn is cryptonite but I went to the theater and abstained awesome that's a big win Sandy has finally lost a pound yes we'll take the first pound I'm glad it happened here you heard it here folks first Sandy lost a pound Christina upped her fat to about 85% her ketones are coming up and she lost four pounds well boom shakalaka I love it Melissa got out in the sun Lewis started working with a personal trainer worked out three times oh I bet that was I bet you were sore Craig I've never had a personal trainer I'm a little scared they might make me work really hard Craig hit the under2 200 goal first time as an adult come on y'all put it up for cig oh yeah 199.00 oh no but he was sick lost smell and taste well we're gonna take a win is a win Craig this is good Chrissy easier to get up ate my first can of sardines and she lived through it yeah Chrissy Corin stayed 100% carnivore even at an anniversary lunch oh my word most a lot of dessert tables but she did it she did it 100% carnivore great Sam worked at the TDE have stuck to carnivore losing every day but hungry so I need to recheck yeah if you have really increased your walking you might need to increase your calories by one even if you say well I put it on walking if you're walking a lot more and you're hungry you might bump it up to the next level of moderate exercise because it sounds like you need a little more food and I know you're losing that's good but if you're losing pretty steadily and you're hungry you might just back off a little bit say okay I'll eat a little bit more hunger will eventually win I don't want you I don't want you hungry okay Gwyn did one and a half miles on the bike this morning that's a win Amy is core weight training I got baptized I love it my little Annie is about to be baptized um Sunday was the eighth which is the day that I was saved when I was 8 years old so lots of things to celebrate there Julie so that was like my I don't want to say heavenly anniversary because that's usually what people say after they fast my Christian birthday how about that Julie found a new few items by mistake that I shouldn't be eating for example garlic salt with sugar and other I'm glad you found it too better to know Rhonda did a bone broth fast and lost 6 and a half pounds awesome and the scale has stayed the same yay there are times when you just want it to hold it's great Kelly tried some sardines and kaying did you know a lot of kayakers eat sardines it's funny that you mentioned I don't know if you did both of those at the same time but I hang out in a group of kayakers even though I'm the most chicken kayaker of all time ever since the spring I still love the kayaker friends they love to eat sardines out on a kayak okay uh Rihanna and being able to look at the big picture not let four days of eating Off plan results in throwing in the towel it's a win to be able to say look it happened I did not feel good I know what's going to happen if I stay on this path and I'm not going to I'm going to get back to meet back to it good job and she came to the meeting leel did omad liver one night feeling good had to take a section out of the weighted hula hoop baby that's cool Lisa only one cup of coffee daily she stuck to it Sheldon planned air traveling prepared with all Carnival meals eight hours in the airport and transfers plan to succeed mister I love it Katherine made it to the meeting Janine went for a walk knee didn't hurt awesome Stephanie is feeling great even though she's been working hard Rebecca stuck to the plan even though there was a birthday breakfast having a vein and seal procedure all went well great she's feeling good okay Amy no sugar tracked the entire week yes Dana ordered a CGM fantastic did not require a prescription that's cool somebody private messaged to say that they ate their Omega-3s and did not undereat this week yes okay oh and a am um prayers for Amy she's going to have a procedure in about two hours okay going to go get checked in for an MRI yes Lord please look after Amy I pray it all goes smoothly wonderful all right see we covered a lot of covered a lot of ground there if you have a question for me this would not be like the time to write out you know entire life history and then ask a very specific detailed question that's only for you but if you have a general question at any point during this meeting um I will check in on the chat and Dana I know is keeping an eye on it too just to see if something comes up but we are doing incredibly well on time which means I might even get to the 11th topic today I really had 11 I know I said there were 10 okay I'm going to first take that back to the top and then go to my topics for the day today as always when I send you your email tonight there will be the recording the Facebook group The new handbook link after that some people ask where do you find The Walking pad where do you find the this or that it's it's on Amazon you don't have to buy it on Amazon but you can at least see it there I always link to the printable tracker sheet and the digital version so some of you have asked what do I do with this so oh gosh I'm so glad you ask uh this is my my spreadsheet I started keeping this back in June prior to that I was tracking my sleep scores I was tracking my steps I was tracking calories and macros and carb manager I just couldn't see it all in one place and then my friend Karen miles was like I made a spreadsheet and then I got spreadsheet Envy so I made a spreadsheet too here it is um you may notice that my weight does not change a lot nor should it it's where it should be 130 to 135 is a very happy range for me but here's how the the sheet works for me you see that I did some fat fasting four days this past week so on the day I did Fat fasting I wrote down my macros today's macros are more back to 60 40 okay but yesterday was a very high fat day I write down my calories for the day how many steps I took that day and then go to bed I fill out three C and go to bed the next morning I write down how did I sleep after doing those things what was my scale this morning after doing those things and was that up or down now this week was kind of funny did a fat fast scale went down did Regular carnivore scale went up a little scale went down scale went up a little scale went down scale went up a little overall lost six pounds this week which is crazy crazy crazy easy for me I I was very full of fat I I was not suffering in any way I promise but the reason this is highlighted is when the scale did drop down I just highlighted the calories and it it's not going to be really informative to see my charts because I'm not really trying to do anything I mean as far as weight loss I'm trying to just hold steady but if you were to track your data on a sheet that's blank which I will send you today it might help you to figure some things out like gosh when do I feel my best get my best sleep and get the best results you can look back at what you did that day if that feels overwhelming I wouldn't even look at it I'm just pointing it out in case you need to know okay new stuff I saw this clip and it made me think yeah this is like the bathroom scale we think it's telling us something but there's so much it's not telling us [Music] the most important detail being the ground is right there is not seen in this shot and sometimes the most important details are not seen on a bathroom scale this one to me is one of my favorites 145 lbs 145 pounds the scale would say wow all your hard work accomplished nothing you didn't lose a pound and the entire world is like um hello same here exactly the same weight this one is amazing it she worked for seven years seven years and her scale is the same 140 pounds uh I would say whatever she did in that seven years was very effective though incredible all right that was that whole topic I'm going to move on the second topic has to do with nutrient deficiencies and how they impact weight loss so check it out this is a new clip from Bill Campbell the physique experts have micronutrient deficiencies can that impair our fat loss outcomes can it hurt our efforts to lose body fat the answer is yes whenever we have a micronutrient deficiency so any deficiency in vitamins or minerals that is causing our bodies to not perform in an IDE ideal physiological function and when that happens our body will have to quote unquote make up ground in other areas so if our bodies are not functioning with just the base level of micronutrients our bodies will not operate as they ideally should so whenever we're in a fat loss phase or trying to build muscle we want to ensure that we're not deficient in any nutrient one of the most common of these would be vitamin D there's a large amount of people across the globe some research suggests up to 40% of the global population is vitamin D deficient and what we realized and multiple Studies have shown this when you supplement vitamin D in people who are deficient and you get them out of a deficient State they become significantly stronger they adapt to their training programs much more so that's just one example of a micronutrient deficiency that has real world results in terms of our ability to optimally adapt to our training programs if we have mic yeah so okay couple things about that for one I do think a lot of people are let me try to get rid of this toer thing that's in my way I don't even know why it popped up okay uh there are a lot of people who are vitamin D deficient and it reminded me of some research that I've seen through the years saying that people who are vitamin D deficient will find it much harder in studies even in a calorie deficit much harder to lose body fat and until they fix the vitamin D deficiency oh remember I told you another thing that makes it hard to lose weight in a calor deficit is do anybody remember [Music] being all right fine dehydrated when someone is dehydrated it also can be would it be like d explore I'll wait being dehydrated that's it so um dehydrated means you have a lack of water until your body can get that it's not going to release the body fat and same for vitamin D here's another study I heard the more nutrient depleted the food was I think junk food just junky teenage food right almost no nutrients at all the more nutrient deficient the food is the more the people would ere it in the study the more calories they would eat which kind of makes sense doesn't it you're eating and you're eating and you're eating cuz your body is going to get what it needs it's going to try to get what it needs it's not going to send satiety cues until you get what it needs that's right it's sort of like um a non-alcoholic drinking game if I say the word dehydrated Bottoms Up dehydrated good job this is Selzer it's not a very good one okay H it's okay it doesn't help that it's kind of of hot because it's been sitting here a while in front of oh these blazing bright lights tonight everything in this room is hot the paint's probably gonna come off the wall it's so hot in here okay uh next it's still on the same topic though of the vitamin D thing so how could we get vitamin D well some of you may have heard of the sun speaking of the sun that's one way look this article was just it was on NPR for one along with a lot of other mainstream news media sources I was like oh my word are they talking about the benefit of sardines yes they are because sardines are really high in Vitamin D do any of you remember my guest Jane kummet from this weekend talking about her her vitamin D went from 18 which you really want at least 40 I mean up closer to 80 is like that's really where you want it to be but at at least 40 and hers was 18 can anybody mouth to me approximately what what hers was by the end of her 75 days of sardines yeah I saw a couple of people were really close I think she said 149 it was 140ish it was around 150 uh that's astounding what did she change she stopped taking her vitamin d s went and started eating sardines pretty cool so I'm going to do I'm going to mention sardines one more time in this meeting and then I think I will hush but some people have asked me how do you eat those raw fish and I must clarify this the fish are cooked already in the can you do not need to cook them I'm not eating raw fish I am not a sea lion I don't eat the raw fish you can fry them up you could batter them in pork panco fry them in a pan you could mash them up like tuna salad put some mayonnaise or just eat them straight from the can like this lady she makes me want to be a better dancer and eat more sardines you got get now if that did not make you want to eat a can of sardines nothing will I love her and she really makes me want to be a better person yeah so you can cover a lot of nutrition there you know Danny Conway is in this group I don't see her on the screen right now but first of all she is not going to eat sardines she hates them I'm just going to throw that out there she's not going to eat sardines but as a nutritionist she frequently says if you are able to eat a more varied carnivore diet she would prefer that someone do that as in eat some seafood it doesn't have to be sardines some seafood some beef some chicken some pork some eggs if you tolerate those Foods she would rather you air on the side of covering lots of your nutritional values from different food sources if you must do lion diet and only eat beef for a while for certain reasons maybe gut healing or something's going on she understands that too and supports it but yes um fish it doesn't have to be sardines Seafood is would be a win wild CAU preferably next topic this lady's name is een block she has an account called Silver and strong she's 64 years old these are her before and afters um she says that in this before picture she had been dieting from the time she was a teenager until she was this is 61 I believe yes 60 61 years old and she had been in a very purposeful calorie deficit for decades to where at this point she was eating 1,000 calories per day and then she she made some changes so let's find out what she did shall we I wish I could tell you she's a total carnivore full disclosure she's not but she does not eat sugar she's not into grains she eats a lot of protein so here's her advice if I was eating only 1,200 calories and not losing weight number one the first thing is very straightforward eat more I know this is counterintuitive however she says that most people's resting metabolic rate that's our RMR is between for women 1,200 to 1400 that means that's the calories you would burn if you laid in bed all day and did nothing now that's for most 50 plus aged women have an R RMR between 12 and 1400 and she said many women including herself were eating less than that while not laying in bed all day if you regularly eat less than your RMR you're going to slow your metabolism because your body thinks you are starving you might lose weight but you're going to lose muscle and that will slow your metabolism even more here's the good news no matter how your what your age is or how long you have done this to your body you can turn things around she did eating more can be scary it takes a shift in mindset but it's worth the effort I went from eating an average of 1,000 calories a day to 2,000 calories per day it was a 2-year process and in that process she lost 40 lbs of fat from age 61 to 64 was that her current age a great place to start is focusing on protein she says to aim for a gram of protein for each pound of Ideal goal body weight so if somebody is 5 foot one their goal or ideal body weight you'd want about 110 grams of protein for somebody that's 5 foot nothing we're talking about um 100 grams of protein so for me at my height I need approximately 135 grams of protein per day well most days I eat way more than that but uh this will be a good thing to remember as we look at our the rest of our lessons for today okay going out of our way to simply be more active this is Dr Sarah zavar and one of her fellow coaches named aana Dr salivar zivar is a carnivore and she is more ketovore doesn't really matter to this clip and here's the hack the ultimate hack the ultimate hack is not so much about you know spending three hours at the gym the ultimate hack is being able to get background activity desk bike treadmill death some form of activity while you're being productive and now you know you're just burning through calories and you can eat more and still create a massive Floric deficit and you lose weed so easy so quickly especially if you're doing it on a diet like and here yeah especially on a carnivore diet you say wow I'm carnivore and also I've just Incorporated more movement into my day wonderful that such a win um do any of you know who Thomas Del is let me take a look any of you know Thomas Del Corine does oh oh a whole bunch of fans yall just didn't know I was looking at you if you don't know him say hello to Thomas Delow hi Thomas I'm just kidding okay I did not realize until recently that Thomas Delow had ever actually had a weight issue I just assumed you know he was born this way but turns out no so I'm going to show you the brief intro and then skip to where he talks about the benefits of walking I talk about my diet and how I lost 110 pounds of diet because I'm a diet guy but what did I do for activity like what did I do you want to know the line share of what I did I walked doesn't mean I did lift doesn't mean I didn't run doesn't mean I didn't do other things but the large majority of my activity was walking simply walking now I'm gonna lie okay gonna I just wanted you to see like wow okay Thomas is Thomas has lost 100 pounds he might know what he's talking about let's get side of things insulin resistance all of this can dramatically be mitigated by moving our muscles now resistance training definitely has it metabolic benefits when it comes down to improving insulin resistance and improving that but we forget that walking is moving some of the largest muscles in our body our glutes our quads our hamstrings big muscles and when we move these muscles something miraculous happens okay it doesn't just do healthy things for us the simple contraction of these muscles sucks glucose out of the bloodstream without insulin even being required meaning that's giving the pancreas a break from having to pump out insulin while the cells in your legs are sucking glucose out of the bloodstream that same glucose that's floating around the bloodstream potentially causing damage because it's elevated so metabolically it's a lot easier to get someone to walk than it is to get them to start resistance training start with walking oh and by the way there was another study that demonstrated if you just increase your step count 1,000 steps from where you are right now per day you have a 12% less risk of all cause mortality for as long as you are taking that extra Thousand Steps By the way you don't do it one day and then you know sa for the rest of your life so if you are for the rest of this year increasing your steps by a thousand from what you were doing you have on average a 12% decrease in all cause mortality 12% less chance of dying if you take the amount of steps you're walking today and increase that by a thousand now there is a caveat the upper end is like 17,000 after that point it's a line of diminishing return but walking also utilizes more fat as a percentage of fuel now you can make the argument that if you go out for a run and you run for 60 minutes you're going to burn more calories and ultimately burn more fat than you did walking for 60 minutes and that is true but as a percentage walking is going to burn more fat as a percentage which is definitely going to count for something huge because you can walk for a long period of time so that means like the longer that you walk at a low intensity the more fat you are utilizing and less carbohydrates and other fuel you're utilizing meaning if you have the time to walk and just casually walk you're going to burn a lot of fat and only fat and not break up nearly as much muscle which brings me to my next Point walking is very muscle sparing so okay I'll pause there it is a seven and almost seven and a half minute video I'll send you the whole thing I'm going to stop there though um I do think I have time to cover this but I'm going to save it for the end just in case and oh this was really cute I don't think it was shared in our group but one of the groups somebody shared you know last week I said write down these words what went right I thought this was the cutest little example pause here I'm GNA get where I can see at least some of you how I watch this have any of you seen that I zoomed video other than just me and Dana maybe okay it wasn't your group then all right watch name is Matt I a teacher and today I want to tell you about rolling dice I was teaching sixth grade and we were going to do some get too activities at the beginning of the year so we did an obstacle relay course and one of my students Christopher was hyped and I love OBS courses I'm gonna Zoom too you watch me Zoom moment I blew the whistle to start Christopher showed how good he actually was at OBS coures like it was crazy how far ahead he was however at the end of the course you have to take a dice and roll the number six before you can move on and that is something that life wasn't going to allow Christopher to do that day because he rolled that dice for a straight minute and never got a six Now what is happening are you kidding me Chris ended up getting last place and seemed a little defeated at first but then he got a smirk on his face Hey listen up everyone I might have lost but you all saw me Zoom right out zooming everybody laughed and that's how the phrase I still zoomed became a positive classroom saying the kids even made a poster and put it on the wall that hey how'd your hockey tournament go this weekend Oh not good Mr re but I still zoomed there are definitely days where things don't go as planned and I feel like I'm rolling Dice and I just can't get a six and that could be extremely frustrating if I didn't think of the process that took me to get to that point I just smile and think still zoomed and still zoomed yeah when everything isn't falling into place because I know the scale can feel like come on come on let me roll my dice today come on lucky number six I still zoomed I put in the effort I I showed up I did the work eventually the dice will you know I still Zed I love it the great equal are in a competition yes a little bit of a little bit of luck in there too okay I'm just checking the box to see if I have a question of anything yet um somebody commented in my seven o'clock class the same as lately that it can be really hard to type and work while you're walking on a treadmill yes I have had to practice that a lot I promise you I did not just jump on like oh I will now write an essay no I was slow and clunky and I use a lot of voice to text so on my laptop I have it programmed so if I hit the F5 button F5 put turns on my mic and I can compose emails by talking so I do have some things in place where I'm not constantly type type typing um if y'all get typos in my emailemail it probably let's just blame it on voice to text okay that's probably what it was I was definitely when I sent it though um I really don't sit all that much okay I was hold on a second what' that say I was making a PowerPoint today on the treadmill that's awesome I love it all of my videos that I edit I'll tell you I don't have a video editor person I do all of the editing for my videos and each video takes me about eight hours so and that that's if it's not real tricky um so that eight hours I could be sitting or I could be walking I try to do it walking okay and then I have to have people proof it because you never know all right I'm going to get this out of the way love the still zoomed all right um I like to be very balanced in my in my advice around here so if I'm going to teach you how to track calories and I am today then I also want to give you the other side of that and that is Dr chaffy so let's just start off with a good dose of intuitive carnivore in the name of balance and I do not disagree with what Dr chaffy says plus it's not the same thing as fat loss because you can lose fat and put on muscle and stay the same weight be more interested in your health and how you feel and as a very distant second your body composition basically never what you weigh that's not an accurate depiction of your body composition so look at how you look look at how your clothes are fitting you want to focus on your health how you feel first and foremost and then secondarily distance second you want body composition but just eat Patty meat until it stops tasting good drink water and avoid everything else you'll get healthy the weight will come with that weight loss is not the same So for anybody who is here who wanted to just hear the keep it simple version there it is will we all feel better now now let's talk calories baby I'm going to do both sides of the equation what he's saying is true and when it works I love that for people and I don't need you to track anything or adjust a single calorie if his version is working I want you to go with that eat me I say his version that was my version also for many many years eat meat till you're satisfied stop when you're full drink water when you're thirsty have a nice day that's it if you are you know like okay what else you got here then we're going to dig in so hold on we look at my little list see what I want to do next yes we're going to go over to the TD e and I know there are a lot of people in this group who have seen it before but we're going to see it again and I have some new things to say about it I was on the right page and I'm sorry now I am almost back to where I need to be I thought I already had a TDE pulled up do I not got a car manager pulled up that was my fat fast I do let's put them side by side okay so let's pretend that we've got a 145b 5 fo8 person 45 years old female who is working out so three to five hours of the week you are sweating basically I am going to today teach this lesson in the name of my imaginary friend Barb Let's Pretend these are Barb stats so basically if we add half an inch to Barb she would be my height my age my gender working out pretty hard but just a little bit heavier than I am and then we hit calculate so let's say Barb filled this out and she sees this information to maintain my current weight of 145 lbs I need to eat about 2100 calories okay and she says but if you want to lose weight then you need to eat this much but Barb has a serious conundrum that I see come up a lot so Barb goes over to carb manager and she tracks for a few days and Barb realizes let's go to today Barb realizes after a few days of tracking rutro I'm eating 14ish hundred calories in other words if Barber eating 1,400 calories and this says recommended for weight loss she says to me oh okay so I need to eat at least this much to lose weight sure Barb except we're missing something really important Barb will not be in a calorie deficit if she is going from 1,400 to 188 1994 let me take a look make sure that makes sense if she has trained her body for the last two decades at least to survive on 1,400 calories and now she says oh okay this TDE says that to lose weight I now need to eat 1,800 calories she's not in a calorie deficit she's probably not going to lose weight doing that and she's going to say Kelly what gives I did what the TDE says I ate the recommended amount for weight loss so Barb needs to do what I talked to Katie Kelly about and that is first she needs to train her body how to fix what she has been doing to herself which is cut cut cut cut cut cut until she's like that alen lady who is eating a th calories per day and still gaining and he's like I cannot cut anymore that's right so in every meeting today including I think this one but I can't say for sure but Dana has been with me today assisting in the chat box and she can back me up Dana is a very honest person in every single meeting we have had at least one usually a few people to say hey this month I started eating a little more and the scale went down okay she is nodding she is is agreeing there is really no scientific reason for this okay that's really not how it should go this is what we call like a little carnivore magic wow okay but it happens all the time well not all the time it happens frequently I should say someone says I was I'm a Barb I was eating 1400 I have increased and I started losing weight when that happens we just praise the Lord and say this is quite a wonderful miracle and like carry on that's great but it's not exactly what we expect to happen in a reverse diet it's um a happy surprise let me go I keep clicking this but I really want this okay so let's think back to Barb she's way underere eating and she says so in the past when I have taught the TDE I just say okay so you need to come up to your recommended calories here's what I'll say about that if Barb just simply wants to avoid the risk of losing hair and crashing her thyroid then yes I would say eat your minimum recommended calories for weight loss and Barb I'm not going to be worried about your health so much because at least you're eating enough to survive if Barb wants to lose weight I'm going to ask her to do the hardest thing and that is to very slowly go from 1,400 calories to about 2,000 and she could do that by adding a 100 calories each week so next week go to, 1500 and stay there if she stays the same weight without gaining then the next week go to 1,600 I I do work with some people who are very unwilling to gain even three pounds because they say look my clothes are already tight I cannot gain any weight at all so I say okay when that is the case I want you to do the slowest version of reverse diet add 50 calories per week so if Barb was doing 14 we're going to bump to 1450 get at least 1450 every day and she's not going to gain weight at 1450 that is like eating half of one tablespoon of butter extra per day Barb you are not going to gain weight doing that after she sees okay after a few to several days she's like guess what I didn't gain weight with that 50 calories shock then I want you to bump up to 15 prove to yourself that you're not going to gain at 15 then go to, 1550 I have known people that took months to go from their huge deficit months later to get up to maintenance do you have any idea the amount of patience that it takes for a person to do that because this person wants to lose Barb wants to lose she doesn't want to maintain for months but she was already eating so little so I tell her what other option do you have except starve harder for longer this is not a good option so take the time it requires now if a person is willing to say you know what I've got a lot of flowy outfits I got a lot of yoga pants it's cool it's fine if I gain five to seven pounds it's not the end of the world I'm just going to do it a little quicker if I need to be at 2,000 then I'll start go from 14 to say 16 this week if I gain a pound or two it's fine then I'll bump to 18 then I'll get to 2,000 Chop Chop let's get this done there is a protocol out there that's called priming in which they say we're going to do this starting tomorrow baby I want you to just eat all you can three times a day and basically the hope is that we're going to take you from your huge deficit up to at least maintenance calories some people put on a lot of weight in that process because it happens very quickly if you would rather avoid it I'm just telling you you can you can increase your eating by a thousand calories and not gain a pound I've seen it happen many many many times including Eileen all right in a perfect world you would work yourself up to your maintenance calories and prove to yourself that you can stay there without gaining and people say how long well I'll leave leave that up to you and the Lord but I'd like to see that you can get at least two weeks in where you say hey over an average of two weeks I did not average any real weight gain and I'm eating my maintenance calories now you are ready do the cut now when you go to this now when Barb goes to1 1894 she is in a deficit that's going to hit so different from going from 14400 to 1849 so the idea is first you have to be able to maintain at at least your maintenance calories now another example let's go with somebody not Barb Barb is the typical under eater let's say Angela is going to be our overeater in this case let's say Angela looks at this and and then looks at her carb manager results from this past week and goes oh oh boy well there's my problem I'm eating 3,000 calories per day well my first question is how's that going if Angela is losing then I want her to keep eating 3,000 calories if Angela is simply maintaining her weight not gaining not losing but at 3,000 calories I do not want her dropping to1 1894 I just want her to take a 10 10 to 20% cut off of what she's currently doing so you would just pull out a calculator and figure out your 10% to 20% depends on how much she wants to cut off of 3,000 subtract that and eat there which she still wouldn't even be down to what the TDE recommends just to maintain so the TDE really is most effective for if somebody goes wow that's what I'm eating already and I'm maintaining my weight sometimes that happens in which case I have laid out for you exactly the calories that you should follow next for weight loss what normally happens is somebody is nowhere near that maintenance level so I would encourage you to slowly work your way up or slowly cut your way down if you work your way up stay there and then cut your way down I wish I could take credit for inventing this this is just how weight loss programs have always run like bodybuilders this is how they've always done it people who go on stage bikini model like they work their way up in their offseason you've heard of their offseason right in the offseason they build they they're building their metabolism back up often times they're lifting weights because they're also trying to put on some muscle during that time they're eating more and they want to if they put on any weight at all they want to do it with muscle smart they get themselves up to maintenance calories in the off season and then it's time to cut and that's when they lose weight so I really I wish I had invented that okay I'm looking in the chat box now to see if there's a question Oh yay Tura she needed to eat 18 to 19900 calories she's been bumping at up a 100 at a time from 133 now to 1,400 calories wonderful hopefully Tura is able to see like okay I'm not gaining at400 when she feels comfortable to say not gaining at 14 then she can bump to 15 and you can keep pushing that limit even higher than the maintenance calories if you wanted to if you say I want to see I've had people say I want to see how high I can push the limit okay I I support you if you do it slowly you can do it um scrolling a lot of talk about something there went to a dock had me track I was eating 1,00 calories a day and he said well some people just need to go to 800 or less please don't do that yeah that's terrible yeah oh he was shoot was trying different things still did not lose weight and um Lisa is right I've been told they get almost no nutritional advice at all okay Sam if my ideal weight is 60 kilograms then I eat oh so kilograms is not pounds your ideal body weight hold on a second I have to use a calculator I'm really not very mathy but 60 time 2.2 so your ideal body weight is about 132 gam so you would want about 100 or 132 lb 132 gam of protein per day and you can certainly eat more than that and I'll tell you the only two things I'm going to have you look for on carb manager all right undereat when I drink coffee I realized that this week I agree coffee is an appetite suppressant for a lot of people somebody said they gained a lot while priming and also the idea of priming is you're priming to get ready to fast the problem that I've seen with some people is they say I primed I primed I ate and I ate and I ate but then it came time to fast and they were like okay it turns out I'm a terrible faster who knew and now it's like now what do I do what now right that would be me I would love the priming it's the fast thing where i' would be like okay I'm out I don't know what to do about that okay Lisa I've been eating more and I'm down 14 pound it's I'm not kidding there it is at least one in every single meeting says I had to start eating more but when I did the scale went down mathematically that doesn't the chicken or the calories in calories out people are like impossi this could not be and I'm like but it happens all the time so there we go I love it when that happens all right last comment I see right now Chrissy oh gosh where did it go I was eating about 600 a day maintaining then I started eating carnivore I went from 145 to 157 and then lost to 143 as of today so this is pretty common too and I had to go through that as well when a person starts eating more because suddenly they're like okay but I'm ravenous I cannot increase by 50 at a time I was just ravenous so I ate and I put on 23 pounds and that was not fun and I was strict carnivore really strict way stricter than I am now I wouldn't even have salts or water or salts beef unseasoned the end and water flat filtered that was it and I gained 23 lbs and then my body hit like a okay I stopped gaining well this is good and then I started losing like I don't even understand what mysticism this is but yay um and I did not purposefully tried to do a cut at that point I didn't even this was 2009 I didn't even have a Tracker app where they invented probably I didn't have one all right uh the next I need to cover I'm going down my list here hardest foods to track so let's talk tracking questions for a minute where you can find the answers in the handbook I have highlighted in blue this week lots of thoughts about tracking how to pre-t trck how to track throughout the day if you are new to this group I would strongly encourage you to start at reduce body fat the blue section and click through of these sections if you've been in the group before let me just remind you what's here if you find that you are a volume eater and that means basically you're going way over your TDE easily and you don't feel full but you're also not getting great results you might be a volume eater so I would click that there's one page of tips and I promise none of them are eat sardines for 100 days even though that did help Jane with volume addiction it might work but that's not one of my tips if you hate the idea of tracking then I would do just the easiest foods for a while if you look at what I track each day you can tell this did not take long it's repetitive and super easy foods if you want to know the harder foods to track the the biggest question I ever get is should I track my food cooked or raw if you are weighing raw flanking ribs then you want to find the entry in car manager for raw flanking ribs if you are weighing cooked pork belly then you need to find an entry for cooked pork belly it says on the package fully cooked pork belly and people have literally said to me but I don't buy mine at Trader Joe's it's okay this is z carb I've looked at the ingredients zero carb pork belly all it means is the reason I prefer you to do your pork belly cooked is when you weigh raw pork belly you start off with about 10 ounces you're going to end up with about six cooked ounces and most of it is in the bottom of your air fryer in the form of liquid fat that you're not even going to eat so I do suggest that you weigh your pork belly cooked and use this in I have seen more people this week in the Facebook groups weighing their chicken bones after they eat them so they weigh their chicken wings before and after and they're weighing out the bones and they're doing so much math I you can do that or enter this Publix non- breaded chicken wings hot and spicy they are zero carb and people have said to me but I don't have a Publix it doesn't matter I've eaten their Wings they're just drummets and flats they're normal little chicken wings if you cook them at home they're just going to be non- breeded chicken wings so you use this entry and just tell it how many non-breaded chicken wings did you eat even if you didn't get them at Publix it's okay um if you go into carb manager and I know some of you don't have card manager and that is okay but here's a perk of having card manager if you go to add food it annoys me that it's going to show an avocado but it is what it is add food and then you search for Kelly Hogan as if you're about to eat me for dinner got it search Kelly Hogan for dinner you will find my cooked pork belly entry and yes I copied the Trader Joe's one you'll find my cooked non-breaded chicken wings I just copied the Publix's one you'll find all of my dehydrated meat entries my burger patties the sardines with oil Kelly Hogan search it up baby card manager I just put my name in it so it would make it easier to find all of my stuff okay and again if you want it to be very simple you could eat a lot of burger patties an epic beef bar more burger patties this is my actual day of eating today egg life wraps more burger patties and egg life wraps I probably used two brain cells today to do my food track in about one minute all right Tura I'm guessing the TDE D went down because did you rework it because you lost weight that's my guess there you go so as you lose weight recalculate if what you were already doing stopped working so let's say Tura says oh man my TD e e went down my question would be wait wait before you start eating less was the old one still working were you still kind of slowly losing yes I don't even think I would there it is T's like it's still working I don't think I would lower it till you need to if she hits a stall where it's been not two days like you know she hasn't lost anything in a couple weeks then she might say oh that's right I need to redo my TDE cuz I've lost weight now right okay let me just check Dana I haven't read and I have two more things left to say any unanswered questions I'm okay right now perfect thank you okay check off hardest Foods the track easiest foods to track let's I have two things left protein and homework so in the realm of protein I have some graay ERS sometimes who tell me at the end of my day I got in all of my protein because let's say they're aiming for one gram for every pound of ideal body weight if they're very tall like me that might be 130 grams if they're much shorter that might be 100 grams so let's say they were aiming for a 100 grams of protein in a day and here's how they got it couple eggs for breakfast um a protein powder drink later few slices of bacon it's spread all throughout the day they got their protein in this is good but it's not best best would be two to three times per day get at least 30 grams of protein in one sitting meaning one bis of protein because when we get 30 gram of animal protein you get enough of the amino acid that's called Lucine that allows you to have mour that gives muscle protein synthesis everybody got all that done basically if you spread it out all day you never get that two to three grams of Lucine in one sitting and it's not going to give you the same muscle protein synthesis even though at the end of the day you ate the same amount of protein so if you can keep this is another reason to say maybe limit snacking because it's going to encourage you then to have 30 grams at breakfast 30 grams at lunch at least 30 grams I shouldn't say only 30 at least 30 at each meal and that is better even if you were to eat 500 grams of protein per day I don't want to give anyone the impression that you are going to spontaneously combust some muscles though if eating protein alone made you grow a muscle I would be like Hulk Hogan instead of Kelly Hogan right you don't just combust muscle out of protein you have to have the Lucine yes you also have to stimulate the muscle so I would frequently I say to myself I need to work every muscle that I want to keep and then I need to really work every muscle I want to grow so so if you want a muscle to increase we have to work it until it's truly fatigued which sends a signal that says woo we're working so hard we can't hardly keep up we need to grow but even if you just want to keep muscle utilize it um when you eat King Oscar okay looks like y'all are answering the Sardine questions great last topic homework if you have something to write with pull it outs number one homework assignment there are three number one keep doing the work whatever you committed to that's always the best homework there is is I mean have y'all seen the Facebook group this month we are killing it y'all there's so much amazing work being done so homework number one keep doing what you said you're going to do I will too we're committed homework number two fill out the TDE and read the 10 tips if needed so if you say I don't need that TD I'm doing the chafy way and it works great then you don't need to do homework number two homework number three is also if needed meaning I'm tracking I'm doing this TDE thing there is only there are only two things things I need you to look at on your carb manager or tracking app and it is this your overall calories and I used to say keep them in line with what the TDE says for weight loss but hopefully through my examples tonight of Barb and Angela there it is Barb my underere eater and Angela the extreme overeater they don't necessarily need to set their calories to exactly what is recommended for weight loss Barb might be working this week to get in 1,500 so I don't really need her to set up carb manager just she needs to know hey when I track at the end of the day my calories need to be in line with where I am right now headed in that right direction so she needs to understand wow I was at 14 my goal is to work up to 2,000 I'm headed in the right direction that is Step number one look at your calories and number two keep this yellow part of the pie chart between 60 and 80% that's your fat if you do both of those things people will say yeah but it says I'm over on protein look baby I'm 85 grams over on protein carb manager fusses at me every day of my life so what do I do if you go to Facebook you'll see what I do every day I just mark it out cuz I don't need that kind of negativity in my life it doesn't matter because I am keeping my calories in line with what I need and I keep my fat between 60 and 80% so I don't need it to tell me I'm 85 over that's fine I know I'm not going to be low on protein if I follow those two rules and I know I'm not going to be low on fat if I follow those two rules uh let me just clarify something if my UND eater person B Barb my imaginary friend who doesn't eat much Barb only is getting say she's worked herself up to 1,500 calories and she's getting 80% calories from fat she could be a little low on protein for right now but she understands look I am currently undereating my goal is to work up to more calories right so if you're if you're undereating yeah it's possible you're going to be low on fat and protein for right now but our idea is to work up so that then we can cut wow 22 replies to Lisa noes that might be a record in the chat box Lisa people are interested in you baby that's awesome okay oh this is a great reminder Tura I don't know how to get 30 grams of protein I'm so glad you asked so let's go over to to the blue part of of the handbook right down here ways to get about 30 grams of protein gosh I feel like I thought of everything I probably didn't if I didn't ask but I tried so if you're doing it with burger patties you'll need two and I put how much protein it'll be 36 if you're doing it with ribey weigh the ribeye before you cook it 6 ounces eggs you're going to need five large eggs the yolk and the white um pre-cooked bacon if you know anything about pre-cooked bacon you know that is some Thin sad bacon so it's going to take you 12 slices so all right I put I put some options down here if you say I would like a breakfast that's not just eggs okay okay okay two slices pre-cooked bacon four eggs a tablespoon of cream in your coffee a tablespoon of butter to cook your eggs in 31 grams of protein there it is I tried to put lots of choices and if you don't like my options you know what you could do go to carb manager make up what you think you want to eat for breakfast see how many grams of protein it is it'll tell you just play my day of eating Dana was with me this morning in a group so she knows that my day of eating that I pre-ra acted and I told that group this is what I plan to eat today here in my planned macros it changed because I didn't eat what I thought I would for lunch but it was okay for me to have a plan and then go back in a adjust it all right I think I'm going to call it I'm may not have gotten to everything in the chat box but we're late leaving and you've been very patient with me so are we feeling okay yeah okay good I think we covered a lot of topics tonight between y'all's wins we didn't really have a lot of questions the shares from the internet the handbook the TDE I think 10 out of the 11 I still didn't get back to that 11 thing but that's okay I think I've really decided that's just going to be a next week topic it did not have to do with calories I promise um let's unmute tell each other goodbye and then I'll have prayer after we end the meeting thank you everybody thank you everybody night all right you're welcome keep doing the work y'all you're doing a great job a really great job going to hit mute and stop