#97 - Busting Plateau's

If the scales haven’t budged in a couple of days and you’re ready to slash calories, we want to slow you down and save you weeks of frustration. We talk about what a real fat loss plateau actually is, what it isn’t, and why the most common “stall” is just noise from water retention, weekends, stress, and inconsistent tracking.

We get practical about the metrics that matter for breaking a weight loss plateau: daily weigh-ins to build a trend, weekly averages, photos, and simple reality checks like belt notches and how your clothes fit. We also call out the easy escape hatches people lean on, like blaming sudden muscle gain during a long calorie deficit, and we explain how to audit adherence properly before you change a single thing.

When it truly is time to adjust, we show how we decide what to change first based on the person in front of us: steps vs calories, small 10% nudges, and when structured cardio makes more sense than chasing tiny step increases. We also dig into NEAT and why adding lots of cardio can backfire if it makes you move less the rest of the day, plus when a diet break or maintenance phase can restore energy, mindset, and long-term progress.

If you want calmer decision-making, clearer data, and a plan that doesn’t swing with every weigh-in, press play. Subscribe, share it with a mate who’s “stuck”, and leave us a review so more people can stop spinning their wheels.

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Transcript

Welcome And The Plateau Promise

SPEAKER_01 0:00

Hey guys, you're listening to the Gen Pop Podcast with me, your host, Larry Doyle. Each week, I'm gonna bring in friends, guests, and experts to help enhance your health, fitness, and wellness journeys. Sit back, relax, and enjoy the conversations.

SPEAKER_02 0:20

You are welcome back to another episode of the Gen Pop Podcast where this week, Coles, Daniel, and I, we are gonna help you blast through plateaus. We're gonna define what a plateau actually is, maybe define what it isn't as well too, but we're gonna get you clarity on how you can keep on continuing to improve with your results and your returns in your endeavours with your journey. Daniel, plateaus. Let's bust through them.

What A Plateau Really Means

SPEAKER_00 0:44

Yeah, I think the thing you said there that we have to do first is kind of like define like what even is a plateau. Like I think when it comes to like say fat loss, because that's most what people are gonna focus on more is like a plateau and fat loss. Like when it comes to like strength, people don't really have much of a a gauge of like how fast should I be gaining strength or whatever. That's really like a byproduct of everything else. Like I just care about fat loss first and foremost. Like I can lift it five kilo dumbbells for the rest of my life as long as I just lose fat. So like a lot of people will just um look at like a plateau as being like my weight didn't move on one single day. Whereas like we like to look it over maybe like a two-week time period, and even then if we still see it down like half a kilo in those two weeks, it's like, all right, let's maybe give it another two weeks because we might actually see it drop further after that two weeks. Because again, maybe those two weeks, you know, you had a lot more socializing, you sort of eat out a bit more, tracking mightn't have been more accurate. Maybe for females, depending on what phase of their cycle they're in, that's gonna like skew the numbers a small bit more as well. So that's when like we could take that two weeks and then expand that further to like, all right, let's look at over the course of the month. Because again, if you were to like make changes every single time that the skills didn't show exactly what you want, you're just gonna be constantly restarting, you're gonna be choppy changing, you're gonna be like drop your calories crazy low, binging, then trying to restrict yourself further again. And that's where most of the time people kind of like experience these plateaus, like, oh, I'm not losing weight, I've hit a plateau. It's like, yeah, because you haven't been consistent for long enough to actually give yourself time to actually start seeing results. So I think the first thing to look at is like what is the long-term average, and then have a look at how accurate have you been in that time frame? Are you actually tracking? Are you hitting your steps? Are you doing your cardio if cardio is um part of your routine? And if you haven't been, then that's what you need to correct first because that is the obvious first answer. And then if you have been, you're not ticking all the boxes, then that's when maybe we can have a look at making change. But I think the first thing you do is like ask yourself, have I actually been doing everything I need to do over the last two to four weeks to actually see change? Um and I think that's when then you can actually start making changes. But if you're making changes, like as I said, after one, two days of not seeing what you want, you're constantly going to be starting and stopping.

The Scale As A Useful Metric

SPEAKER_02 2:53

And I think a big thing you said to cover over there is the scales as well, too, because if the goal is fat loss, you should be seeing the scales drop. Because a lot of people say, that's not about the scales, and it's this, that, and the other. If you've been losing weight and you're in a deficit and now you stop losing weight, you haven't just kickstarted muscle gain all of a sudden, if you're still in that deficit. Because people say, Oh, well, maybe I'm building some muscle. Okay, if your protein's in check, if your calories aren't too low, if you're relatively new to the gym, if you've had a long layoff, or you're using anabolics. Yes, absolutely, the scales can stall and you can see some muscle growth happening. You might see some considerable growth happening if you're one of those three. But if you've been in a deficit for a long time, if you've been relatively long time, if you're actually in that deficit, um, and all of a sudden you see that scale stopping. Let's not pull out the muscle building card here because a lot of people use that, a lot of coaches use that as an out, uh, you're, you know, you haven't really been sticking to the thing, but you're building muscle. Okay, definitely build a muscle. No, yeah, like I've had this with people before where they've come back with body fat readings and their coaches were trying to fob off that they've literally put on 10 kilos of muscle. It is horseshit. You haven't been able to gain that much muscle in that time. And if you have, please tell me what you've been taking and using because I will absolutely buy some and use it myself as well. Too. So it's like looking at these things, you need to assess where you're actually at, what's actually happening. The scales is a very viable metric of this because if we have fat to lose, the scales should be dropping if you've been in a deficit for a long enough period. So, yes, we can use visuals as one representation. I'm going to ask you, Daniel, how are your clothes fitting this week? Do you feel like your jeans are a little bit looser? Have you actually gone in a notch on your belt? Yes or no? And it's a very clear-defined answer because some of this can be a little bit subjective, objective at times, whatever. Uh, we need a very clear-defined answer to actually measure and have a metric of progress. Because if you're not measuring and if you're not monitoring these KPIs of fat loss, well, then you don't know if you're in a fucking deficit or not. You don't know if you're actually losing fat or not because we're just guessing. And essentially, if we can take out the guesswork, now we're going to be way more accurate where we can say, yes, you've actually hit a plateau right now at the moment, and let's change this one variable and now it's going to keep moving. Those who are kind of tracking, who are kind of looking at their steps, kind of looking at their calories, kind of looking at their training, they're going to be the ones who are most frustrated because they don't know what to do other than drop the floor out of it to get things moving again. So, again, when it comes to actually looking at a plateau, have you plateaued for at least two weeks? Have we seen no progression whatsoever? Are your numbers dropping off in the gym? Is your recovery gone to shit? Is there other aspects as well too that we can tie that in to say, is it just that the scales have stalled? And I've seen this with a bunch of clients, and I've got a load of different charts I could show you with fat loss from certain clients where there was one client, Phil, we dropped 22 kilos of body weight, body fat, whatever we want to call it. Every Sunday he would drop. Monday through to Saturday, he would plateau. That scales would not move, and I knew he was absolutely locked in and dialed in. A lot of people would get to Friday and freak out saying, Fuck all this happen. I need to change something. We didn't change a thing for the first 16 kilos with Phil. And it was just that every weekend we knew that was coming and it dropped. You'll see certain trends start to develop. On if you don't give them enough time to develop, you won't see trends. Some people will drop linear, some people have this stop start, some people have this trickle-down waterfall if you're looking at their graphs as well too. So it's to actually understand are we tracking the right metrics when it comes to our KPIs? Are we actually assessing them frequently? Are we just guessing? Are you only weighing once a week? Once a week is not going to give you enough uh feedback in terms of the actual scales as well, too. And are we taking pictures? Are we doing visuals? Are we getting our own biofeedback off what's actually happening? These are the key and crucial things, as opposed to saying, again, people like to have a bit of an excuse. They like to just throw the book at it to say, I've definitely plateaued. What's actually happened is you've ignored your weekends, you've ignored the Thursday night, you've ignored the fact you haven't been training, you've ignored the fact that you haven't been actually doing the thing to drive the needle forward. Now, 100% we will see it, and we see this often with clients who are super adherent. They're doing all the things. That's cool. They're not broken. It's on us now as the coach to be able to make the changes and adjustments. And we're playing chess, we're always a move ahead. We can predict when these people are going to stall because we've got the right KPIs that we're measuring with them. We know they're adherent. We know they're ticking the boxes, we know they're doing their activity, they're training, calories are tracked, food is prepped, all that. That's cool. We can now predict based off the previous trends. I know that every week and a half to two weeks, you're going to need a little bit of a nudge in the right direction to keep this moving forward. We're going to do that prior to getting there, for the most part. Then you'll see others who are again just throwing shit to see what sticks. And this is not going to work. These are the those who are going to end up plateauing the more often because they're just not really measuring what they're actually doing.

Picking The First Change That Sticks

SPEAKER_02 7:55

Um, Danielle, so when it comes to an actual change, Clyde has been super adherent, but they're not getting the results or return, or things have slowed down that little bit more. What are you looking at? What are you changing first when it comes to it?

SPEAKER_00 8:10

It's all gonna kind of depend on the the position they're in at that given time. Like, say if somebody is already doing like a pretty active job and uh waste of time kind of saying, like, all right, we're gonna increase steps from 20,000 to 25,000, it's like Jesus, it's like you're gonna be eating into like a lot of extra time there that are gonna have to spend like being active and like it's that's the pointless. So you probably would have to look at say like calories and that sort of things. Whereas if somebody already is like walking like 2,000 steps, like, well that makes more sense to actually just increase the activity and keep food exactly where it is. So it is gonna be you know dependent on where that person is at that given time. And sometimes like if it is a person that has kind of a good balance being both, that actually would actually say to them, it's like which one will actually cause less friction for you? Would it be going out for you know an extra walk of 20 minutes every single day or a drop of maybe 200 calories? Which one do you feel actually would be a lot easier for you to actually adapt to? And I'll leave it up to them to decide because again, if you were to kind of drop someone and you will see it all the time, if you were to drop someone's calories, realistically you can manipulate your diet that you're not even gonna notice your drop of your calories by 200, but automatically once you see the numbers smaller, you start to feel like, oh fucking hell, I feel hungrier, my strength is on the gym, um, my food focus has gone through the roof and all this kind of stuff. It's like it's purely because you've attached numbers to it. And I always say this to people that like if you had a personal chef that I was in contact with and they were cooking your food for you all the time, and I was lowering your calories, you probably wouldn't even notice because you don't have those numbers associated with it. So that's why sometimes it can be beneficial to have that conversation with a client saying, like, which one of these because less friction for you, like would uh be realistic for you to spend maybe an extra hour in the week spread it out whatever way you want doing cardio, or do you think it would be a lot easier for you to you know drop your calories by another 200? Then again, if you're working with, say, someone who's a smaller individual, like the changes for them are going to be a lot smaller. Like a smaller person is probably gonna have a smaller deficit because you have to be, you know, take that into account. Um so like if you had like a 100 kilo male and then like a 60 kilo female, the female might expect, you know, I why am I not getting like a kilo drop every single week? Like it's only dropping by like say 0.5, 0.6, but like that'll be the exact same as that 100 kilo male dropping by a kilo, because as a percentage, they're both dropping 1%. So you need to kind of have a look at like right, what is your uh actual trend per week relative to your body weight? Because that is something we'll see time and time again with clients as well, is that like their actual weight is trending down within that 0.5 to 1% that we would ideally like to see, but they're comparing themselves to like their friend who's 30, 40 kilos heavier than them that seems to be losing weight faster, but like as a percentage, they're both actually losing at the exact same rate. Um, so that's why again, if you're you know someone that's smaller, or even if you're someone that started off bigger and you lose weight over time, you will see that um that number actually starting to drop over time. But the percentage is staying the same, but it's just because your body weight is smaller, you're a smaller individual, um, your maintenance is going to drop, you will have to drop calories further, your body is going to be like using less fuel, you're gonna be expending a lot less energy. You will see all these numbers starting to skew. So you always have to kind of relate everything that you're seeing on the scales or on the data back to where you are at that given time before you look at like measuring your progress or making any adjustments.

SPEAKER_02 11:29

Yeah, and again, that's really, really key to keep it relevant to the individual because like just arbitrary numbers of increasing by 2,000 steps for someone who's superactive versus someone who's very sedentary, very different thing. But also when we actually look at the numbers, and I've seen this the other day, it was a course here, like, yeah, I've increased this client's steps by a thousand. I'm gonna ramp up fat loss. That's like 30 calories you have it changed by. So actually know the numbers in terms of what's shifting. 30 to 40 calories per thousand steps, depending on the size of the individual. So someone's smaller is probably gonna burn lower side, someone that's higher maybe carrying more muscle tissue, doing a more active job, they're gonna burn more per thousand steps. But you're looking at 30 to 40 calories per thousand steps. So ultimately, over the week, if you've increased another 7,000 steps, you've increased like another deficit of like 200 calories. Grand scheme of thing is gonna do fuck all. So this is where we got to look at, okay, someone can't increase their output and activity too much. Uh, they can't drop their calories too much. Maybe we'll actually do both. We'll put in a subtle nudge with their calories going down and their activity going up a little bit. Maybe we'll add in more formal cardio because they can get more expenditure done in a shorter period of time. So, again, like let's look at putting in three 20-minute cardio sessions per week that are going to burn 300 calories each. That's an extra 600 calories, as opposed to those 2,000 steps a day or a thousand steps a day over the week that burns 200 total. We're having a way bigger impact as well, too, right? From an actual shift. So, again, ultimately we're looking at in uh adjusting or altering energy balance. That's what's going to dictate the outcome when it comes to overall fat loss and composition when we're looking at that. Um, but ultimately being able to shift and alter adherence is the other factor as well, too, to actually make sure it's in check. Um again, from my point, what I'll generally look at is keeping it as simple as physically possible. 10% of a decrease or an increase with energy balance is what I'm either looking at. And again, that's gonna be relevant to the individual. So someone who's on 3,000 calories, they're gonna pull down by 300. Someone who's on 2,000 calories, they're gonna pull by 200. It's the same relative uh change in adjustment based off that. I like to keep it really, really, really simple when we're looking at this in terms of overall caloric adjustments for someone. So whether that's pulled from their expenditure increasing or their intake with their calories decreasing, it's a very simple adjustment because now we can keep that more accurate going forward.

Cardio Can Backfire Through Lower Steps

SPEAKER_02 13:44

Um, something that we'll see a lot with people when they get to plateaus, like, okay, I'm going to increase my cardio, but now my fat loss has stalled. And this is something that in the early years of my bodybuilding career, if you want to call it that, or my endeavors with bodybuilding that would have really actually stalled my fat loss and seen me having to do way more cardio than was necessary. I would start off by doing an hour's cardio a day. Very standard kind of a protocol with someone who's going into a prep. I'm not suggesting anyone needs to do this. But what happened then when I would start doing my hours cardio? I would do fuck all for the rest of the day. My output and activity, my general need would drop a considerable amount because I've now done the cardio. Within that hour's cardio, let's say I expended 500 calories. I'm now sitting on my ass for the rest of the day because I've done the thing and the job is done and I need to rest and recover. I've now brought down my overall expenditure by about 500 calories because I'm now no longer walking as much as I used to. I'm not doing expendion, I'm not expending as much calories as I used to. Or maybe it's a little bit less than that. And now I've only actually put in a 200 calorie deficit over the week. Now my fat loss stalls a little bit further down the line because I genuinely have reached a plateau and it's much quicker than I would have anticipated. Now I need to go add another cardio. Now I'm doing two hours cardio today. But because I'm doing two hours cardio a day, I'm sitting on my ass even more. I'm having less of an impact, but even though I'm doing more and I'm giving out because I'm doing fucking 14 hours cardio a week all of a sudden, but I'm still not seeing much in terms of my fat loss because I've impacted my energy balance by doing less with my day-to-day movement, with my activity and my steps and my need, but I've increased my cardio. So this is where, again, be mindful that if you're adjusting one, it needs to be on top of the other as well. Too don't decrease your steps and increase your cardio because you're essentially doing the same thing if it's the equivalent amount of calories that have been altered and adjusted from it. So this is something, again, that's really, really key to factor in for people and for people to understand when it comes to uh the caloric adjustments that have been made. Make sure you're actually putting yourself and maintaining yourself in a deficit where you want to be. Um, what other issues do you see uh when it comes to it?

Diet Breaks Refeeds And The Coach’s Eye

SPEAKER_02 15:55

Like for me, you know, you'll you'll actually see a plateau coming when someone has just got to that point where they need a diet break, where they actually need to pull back. That's not after two weeks, it's not after four weeks, it's not after six weeks, it's after 16 to 20 weeks. Someone has a lot of body fat to drop, and they've kind of they've got to that point of diminishing returns where the effort that they have to do to continually see a lot more body fat off, they're not trying to get on stage, they're not trying to do whatever, they just want to be leaner and they've got a lot to go. This is where we'll intentionally put in a diet break for a couple of weeks, allow hormones to upregulate and kind of get back in order. Not that we've completely fucked them up. Your hormones shouldn't be screwed up from dieting, but there will be a point of diminishing return where the juice is not just worth the squeeze, right? Where there's a lot less going on to get further fat loss for those people. We could put them down into basement level calories, a thousand calories a day and hours of cardio. They don't want to do that, they're not going to be able to sustain that hormonally. You're going to fuck them up from doing that as well. So, this is where to break that plateau, we would strategically put in a break. And that might be for a month, it might be for two months, where they'll actually increase their calories, they'll go back up to a higher intake. And now all of a sudden they're able to get further fat loss down the line because they've had that little bit of a, if you want to call it, a metabolic reset, whatever we want to put a name on it as, but they're now in a better position, their health has improved as well, and they're also more than likely going to be more adherent because it gets to a certain point of a diet as well, too, where you're just a bit fucked off of doing the same thing over and over again. Mentally and physically, you need a little bit of a break. If someone comes to me after two weeks and they ask me for refeeds and they ask me for, oh, I need a cheat meal or I need this, that I don't. We don't do cheat meals, they're a lot of bullshit as well, too. If I was telling you about that, but a refeed, when would you start putting in, you know, weekend-long refeeds for someone, Daniel? How long does it generally take before we start putting them in?

SPEAKER_00 17:51

It is going to be very, very individual, and like there's some people that you will never have to do it, then there's other people you might have to do it a bit more regularly. And the thing is, it actually kind of like ties back into what you were saying about like you doing the cardio previously, like you could be doing 14 hours of cardio a week and your weight is starting to stall and you're like, what the fuck is happening? And it's similar to when you could put someone on like a diet break or bring cars up to maintenance. Next thing all of a sudden their weight starts going down, and that's because they all of a sudden start being a lot more you know animated when they're talking, they're using their hands a lot more, they're fucking actually not leaning against the walls and stuff when they're talking to people, they're standing a lot more, so their actual need starts to increase without them even realizing it. So a lot of the time it's that adapt adaptation that happens because of that is actually what's causing the the drop in weight. But again, a lot of people bring back to saying like coasters sell it as you're stoking your metabolism or like your the metabolic fire and all this kind of shit. It's like, no, it's like they're simply just like doing more, they were like so drained previously or whatever that like now that you give them a small bit more food, they started doing more things without even realizing it. Some people consciously will start doing more because they might think, like, oh, I'm eating more food, it need to offset this, so they actually will just start increasing their steps. But again, if that's something that's not going to be detrimental to their progress, if it's not something that's causing them to have like a negative relationship with exercise, food or whatever, I kind of just like let them do their own thing. Like this, they're getting the result they want, and that could be enough to kind of give them that boost to be like, okay, I'm seeing the scales move again. I'm committed now to another 12 weeks, 16 weeks, whatever it is. And that kind of drives them on forward again, that they now have that drive and um proverbial hunger back in again. So it doesn't really it's not really like a there isn't a formula to it that I say like, right, every so many weeks we're gonna do this. But if someone is like I say a bigger individual and they do have a lot to lose, I might kind of like approach it at the start saying, like, right, we're gonna maybe every six to eight weeks we're gonna just break it into chunks. Because if they have a lot of weight to lose, like and you say to them, like, look, it's gonna take 12 months to lose this weight, they're not gonna be able to like say, I can't fucking stick to a deficit for 12 months. Whereas if you say, Okay, every five to six weeks we're gonna bring your calories up to maintenance, give you a bit of a diet break, mentally that's a lot easier to focus on those five to six weeks.

SPEAKER_02 20:06

It's it's the carrot on the stick ultimately that's keeping them engaged that they know it's you're walking a road and it's just nothing but straight white lines in front of you forever. It's there's a road close by it's called a tramp's heartbreak because it is literally if you're walking that road, it's such a pain in the ass because it's long and straight. If we can go on little back borines that have little bends, little curves, whatever, this is kind of the same thing we're looking at that now, all of a sudden, well, I can get to the next turn, next turn, next turn, and it's much easier to manage and navigate that as well. Too. There's an interesting one that I just kind of thought of there as well, too. And this is like, I guess, the art of coaching when it comes into it, that if someone is claiming that they're plateauing, we know that they aren't overly adherent when it comes to it. Something that I will do is I will intentionally increase their calories. And now all of a sudden, when we increase their calories, we know they're not adherent. They might suggest they're adherent, but what we're saying doesn't add up. We're getting two plus two and it's equaling five. You increase their calories a decent amount. They're so shit scared after increasing their calories, they will stick rigidly to that increase, but ultimately what they're doing is they've decreased their overall intake because they were binge, they were blown out, they weren't able to actually stick to the calories that they were on. So let's say for argument's sake, we had them on 1500 calories, but they were really consuming 2200. Whether they were aware of it or not, whether they were intentionally or unintentionally driving their calories up, but they were hitting 2200, 2300. We now put them on 1800 and they'll say, Holy shit, Larry, I'm after losing loads of fat this week, even though we've increased our calories. They've actually just consumed 1800 and they're actually in a deficit and they're no longer consuming 2300 calories a day. So again, it's like it for us having the coach's eye been able to watch and see what people are actually doing, instead of just saying, Listen, you fat fuck, you're lying to me. We'll just play the coach's game and play a bit of chess with it and we'll increase their calories. Now all of a sudden their adherence goes up because they're kind of afraid of eating that many calories, or they'll actually stick in track to it, or they can actually manage that intake a little bit better. Now all of a sudden they start to lose weight. So there is a little bit of like the coach's eye with it. And this is where like having an external set of eyes to look at it with a bit of knowledge to kind of steer the ship that bit more can be really, really key. And there is several ways that we can play that game from our side as well, too, but still ultimately keep them engaged and keep them getting to their goal. And we have to play around with that from time to time. Um I think there's a lot of stuff in this, but it's like ultimately looking at the plateaus. Are we genuinely tracking the numbers? Are we keeping an eye on the KPIs? Do we understand what we're actually managing? Do we understand what should be happening? Again, a lot of people like Larry, I didn't lose any weight this week. And then I look back at their graph and I was like, well, look at your weekly average, you're actually down 0.8 of a kilo. This is ahead of where we really should be based off the week. But because you've seen two days and you're only focused on the negative of the two days of the stalling of the weight or the slight increase in the weight that day, you've completely overlooked the whole thing. You've gone keyhole versus helicopter here with the view. So again, are we actually assessing the numbers, the metrics that we need to assess? And do we actually understand them? Again, that's where the coach comes into play. And for a lot of people, they'll say, Well, actually, much calmer now. I'm not freaking out, I'm not having these blips and blowouts every other week because I thought I was stalling or I thought I fucked it up. And you weren't actually plateauing, you were actually progressing. But your view that you had, your understanding that you had, and listen, you're not supposed to understand it all, you're not a coach. This is why it's not second nature for many, many people. But when you can uh objectively view that as well, too, now all of a sudden people actually realize they're getting a result, they're getting a return, they're in where they should be. They're not actually plateauing. So, more often than not, a plateau isn't really a plateau. You just need to recalibrate where you're at, what you're actually doing. Are we keeping our energy balance where it actually needs to be? Sometimes you will need to nudge and adjust that. There isn't an absolute, you shouldn't have uh maybe a rigid plan around I'm going to have a deload or a refreed every other week or every other month or every other quarter, whatever it might be. You need to be fluid with the approach and understand the key metrics that are actually there to assess am I actually plateauing? Again, this is where coaching can help. Um, Daniel, any leaving points in terms of a wrap-up on this one for everyone to get a little bit more value

Patience Stress Blips And Coaching CTA

SPEAKER_02 24:17

from.

SPEAKER_00 24:17

I think we've kind of covered a lot of uh like very important stuff here, and I think there's not much else to add to it other than like you have to be consistent over a long period of time and just be patient, and like you're literally doing everything then because like a lot of people just don't understand like the rate of loss, what a plateau even looks like, they just start freaking out, and it could be as a byproduct of like how their day is going. Like they might just have like a stressful day at work or a stressful week at work, the fucking kids are driving the mental, whatever it is, and they just kind of feel like they're not making any progress, and it just comes out as like their emotion from whatever stress they're uh feeling at the time just comes out because of the skills not moving on that given day. So that's why it is important like not to make you know rash decisions in the moment, like actually look at it over a couple of week period.

SPEAKER_02 25:04

So instead of what would Jesus do, it's like what would Larry or Daniel do here? What would they suggest to me to do with these periods? Like, and this is something I've often said to clients. It's like, okay, I'm not gonna be there with you every single morning. You might step on the scales. It's like ask yourself, do I actually feel better? Do I feel leaner? What's actually going on here? Have I been adherent? Have I been honest with my approach? As opposed to, okay, if I know I've done all the work and I get on the scales and it's just randomly up, that's cool. I know that's a bit of a blip, I know it's a bit of a whatever, but I'm not gonna emotionally react to it. These are just numbers with my in between my toes. This is just my relationship to gravity on this one day of the week. And it's to understand that that will not dictate everything. And again, if you go up a kilo and a half overnight, that's not body fat, okay? So don't freak out, don't panic on that one. And again, that's just a big part of our job is to manage expectations. And if you want us to manage your expectations, here comes a cheeky plug. We're gonna have coaching spots available. If you want to get on board with those, make sure you're hitting us up. The links are in our bio. Daniel, this has been an awesome and productive chat as always. Catch you guys soon, I i i