10 Uncomfortable Truths About Why You’re Not Seeing Results

Apply for 1:1 Health Coaching

Transcript

Welcome Back And Reset

SPEAKER_00 0:00

Hello guys and welcome back to the pod. I know I took a little bit of a break last week because I was just doing some auditing on what I needed to do. But you know what? I'm not even just gonna explain myself anymore whenever I miss a week because it just is what it is. So getting into it. This week's episode, I want to talk about I'm going to be riffing off. I cannot read my handwriting because I was doing a meditation and then I thought of all these things in meditation. So my handwriting is really bad. But riffing off the top 10 things I need you to ingrain in your head about your body, about your health, about fitness, whatever it is. So let's just start with number one, the biggest one that I want to talk about. And this is that a calorie deficit works 99% of the time. I know we've seen people say it works 100% of the time, and I'm gonna give you the discrepancies of why maybe sometimes it doesn't. And when I say 99% of the time, you listening are likely not the 1%. I'm sorry to break it to you, but you're not the 1%. And I'm gonna explain why that is. So let's just give myself for an example. So I have been on the journey of losing about 10. My goal is like 10 to 15 pounds. I've lost eight pounds so far. And about two weeks ago, I dropped my calories down. I was like, oh, my body's not responding. I'm gonna do more cardio and I'm going to drop my calories down even more. Literally, nothing changed. So I was like, you know what? I'm gonna do a diet break. So I didn't do any cardio and I just did a diet break. So I brought my calories up to about 1785, and I was there for two weeks, and then I decided to just this last weekend drop them down just a little bit, like only by 150 calories. And my weight dropped. And so sometimes your body does hit a plateau, and in that plateau, you have one of two decisions. You can either increase your food for a bit of time and give yourself a diet break, or you can push even harder, which my body was obviously not responding to. This is why it is so important to have a coach and can pinpoint out these things. Or if you're listening right now, learn from me. And I can't sit here and say that I wasn't consistent on the weekends because I was very consistent. So I was taking out all variables, I was being very consistent. It wasn't as if I was not hitting my non-negotiables on the weekend because I was. If anything, I was under-eating on the weekends. So it wasn't that. I just knew that my body was no longer responding and is either dig yourself into more of a hole or give yourself a break for a couple of weeks and miss out on potentially losing the weight. But then again, if I did lose the weight and had was grinding more, I would have to grind even more after that. And so just knowing and understanding like it's okay to take diet breaks, but also that if you do hit a plateau, that doesn't mean that the calorie deficit doesn't work. That just means maybe your body needs a little bit of rest. And I don't think that a lot of coaches realize this. But this is why it's important to be accurate with your tracking, with your nutrition, even on the weekends, so that you do not have to don't feel like you're doing everything right and it's not working because obviously you're not doing everything right if you're not staying on track on the weekends. Anyways, number two, your menstrual cycle is your fifth vital sign. If you're a woman, if you are training, if you're even if you're not somebody who trains and you don't have a menstrual cycle, and you're like, I'm not even over, or you're like, I'm not even at a healthy weight, I'm overweight, and I don't have a regular menstrual cycle, but it's okay, everything's fine. No, your hormones are not healthy, they are screaming at you. And I highly, highly recommend that you get that menstrual cycle back ASAP. If you need help with that, that's where you can go to my Instagram page. I have lots of different resources, I have a hormone handbook, so many different things. But also, if you're needing some help working one-on-one with that, that's everything that we do at Arable Wellness is a lot of holistic health approaches so that your body composition goals can become easier by taking care of your internal health. But ignoring your menstrual cycle and not doing anything about it, like I did for a very, very long time, definitely caught up to me. And I realized it was either prioritize your female health, your hormone health right now, or later on down the road experience fertility issues. And I was like, Hadley, you cannot continue to experience having no menstrual cycle if you want to have kids later on, and you should not be spending your 20s without a menstrual cycle. Just a little FYI for the women out there who may be listening who don't have a menstrual cycle and think that it's okay. It's not. Number three, strength training is the most superior form of exercise, and you cannot convince me otherwise. Because what strength training does for your body is far more than just makes you look hot. Okay. Obviously, when you build muscle, I think muscle is so sexy. If you're a girl and you don't have muscle, that's not sexy to me. But that's just my opinion. So do what you will with that. But strength training is the most superior for your skeletal health, bone health, your metabolic health, your cardiovascular health. There's not any benefits or not anything to support that strength training is bad for you and is the literally probably the best thing you could do on all cylinders. People who want to lose weight and they're like, oh, I should just, you know, do cardio, just try to do as many, whatever exercise I can to lose the weight, not the way to go. You want to strength train, you want to build muscle, you want to apply progressive overload. When you get stronger, when you build more muscle, when you have more muscle mass, you burn more calories at rest. When you get more tone, this improves your insulin sensitivity. All of the things that you may not think that it does, it does. Take aesthetics out of it, and we're just talking about your internal health, does far more than you can think. And I don't think there's any other form of exercise that even comes close to it. Cardio is a second place. Strength training, number one. Getting stronger, applying progressive overload so that you're actually building muscle tissue? Yeah. All right, enough of that one. Number four, your metabolism does not slow down as you age. If you're a female specifically, which you probably are listening to this, do your hormones change? Yes, especially when you go through menopause and now your estrogen's declined, your progesterone's declined. Does that mean that you still cannot lose weight or that your metabolism slows down and you gain all this weight back? No. What I typically see is women of this age, because their hormones are low, they have less energy. Therefore, they do not want to get up and move around. They are more sedentary, they do not want to work out, they do not want to strength train. And I highly recommend HRT for those women who are going through perimenopause or menopause, because that is going to help you so much having replacement of the hormones that helped keep you youthful for so long. Now, with that being said, your hormones are also directly impacted by your habits. If you are not moving, if you are not walking, if you are not strength training, if you are not putting in the correct inputs of healthy, nutritious foods, of whole foods, of decreasing your alcohol intake, of decreasing your ultra-processed food intake. If you are not doing these things, then yeah, of course you're going to feel low energy. You're not going to want to go to the gym. You're going to be tired. You're going to want to take naps because of your inputs. But you cannot blame it on your age. And that's all I have to say about that one because I have clients that are proving every day that they can lose weight and they're not starving themselves and they're not pushing themselves crazy hard in the gym. If anything, they're only going to the gym three times a week and they've been evil, evil. They've been able to eat 18 to 2,000 calories, even 1800 to 2,000 calories. Some of them have to go dig a little bit deeper sometimes, but these women, some of these women have lost like 50 plus pounds at 50 plus years old. So do not tell me that your metabolism has slowed down because you've gone older or because of your hormones, because that is not simply the case. What I noticed was when we changed our nutrition, we started fueling their body with the correct nutrients. Their body responded so beautifully. I didn't even have to cut calories. All we did was change the types of food that they were eating. Crazy how that works. Number five, you can lose weight easily with PCOS. This is a very similar topic of number four. Just because you're at a certain age, you have a certain diagnosis, does not mean that you can't lose weight. Well, it maybe be a little bit more difficult. Yes. But same thing with a PCOS. When you change the type of foods that you're eating, an anti-inflammatory style of diet, your body will change. Because with PCOS specifically, your body is already in an inflamed spot. Okay. But when you're incorporating in anti-inflammatory foods, when you're taking out gluten, when you're taking out dairy, ultra-processed foods and sugar, and really focusing on your blood sugar control, when you're moving, when you're strength training, when you're doing all of these things, when you're not binging every weekend, your body does lose weight. When you stop drinking pop, when you stop going out to eat McDonald's three times a week, your body will change. Your inputs change, your body changes guaranteed. Number six, pooping twice a week is not normal. Whoever, the girls online, the women online who try to normalize, oh, my tummy always hurts, like always have digestive issues, etc. That's not normal. That's just become normalized in our culture because, well, quite frankly, so many girls deal with it, but it is not the norm. You should be going poop every single day. And if you're not going poop every single day, what happens? I'll just give you a little quick biology lesson. What happens is when you're not going poop every day, you're not excreting excess hormones. When you're not excreting excess hormones, these recirculate in your bloodstream. This gives you the PMS, the weight gain, all of the things that you think are hormone-related actually tie back to your gut because you're not going poop and you're not excreting every day. Point blank. Next thing. Okay, and you really need to stop talking like that because I'm trying to sound more sophisticated, but sometimes it's just fun to say. So just disregard that I said that. Number seven, you're an adult. Stop using the excuse being picky to not eat healthy. You know how many women that I talk to that are like, I want to lose weight so bad. Like I want to start eating healthier, but I'm just so picky and I get so tired of the meals. First off, if you want to change your lifestyle, that comes with like, you're not gonna be eating the dino nuggets and macaroni anymore. I'm sorry. Like you're an adult now, and adults eat healthy, and we don't eat chicken nuggets and macaroni and cheese. Like it, it's just immature at this point. We're old enough to make decisions for ourselves, and we're old enough to branch out and try new foods and make ourselves try new healthy foods because at the end of the day, you want to change your body, you want to change your internal health, you want to be able to go poop more than two times a week. This comes with changing your diet. This comes with making your microbiome more diverse. And you're going to have to try more foods and you're going to have to like them. I really am sorry, but like I am so tired of seeing women make women make this excuse. Like, you're not. I was the most pickiest person as a kid. And it wasn't until I started eating healthy that I was like, oh my gosh, this food is actually so amazing. Get out of your comfort zone, please. Thank you. Love you. Now grow up. Number eight, you don't get to have balance if you have 50 plus pounds to lose. You, girl, if you got 50 pounds to lose or more, you've been living a balanced lifestyle for so long that your body could use the opposite of balance. Your body could be, could use a lock-in. It could use, okay, throw all this junk away. Let me go all in on myself and see what I can accomplish. One thing that I always resort back to is like, you may not want to be the most successful person. That's okay. But like everything that I do, I want to be successful and I want to win. If you think about the most successful athletes, I don't know, the first person that came to my mind was LeBron James. Don't know why, but if you want to be, like, he's probably one of the best basketball players ever, Michael Jordan, whatever. Do you think that these people had balance? Do you think that they were like, oh, I don't want to train for three days. I need a break. No, they were the best of the best because they did not practice balance. Let me reiterate that. The best of the best at whatever they do do not have balance. They are obsessed. They have obsession. And if you have a goal that's bigger than you, that you want to lose 50 pounds, you want to change your body, whatever it is, I'm gonna need you to lock in. I'm gonna need you to stop with the like, oh, but I just want to have a healthy, balanced lifestyle. Okay, well, throw your balance word, throw it away, and I don't want to see it again until you've lost the 50 pounds, until you've proven to yourself that you can do the hard thing, and then we can incorporate balance back in. But I think that every single person needs to go through a period of not having balance in their life. For example, going back to my bodybuilding prep, that was the most unbalanced thing I have ever done in my life. I didn't eat out for 16 weeks straight. My schedule looked like wake up, do cardio for an hour, get ready, go to work, go to the gym after work, come home, eat, go to bed, repeat every single day. I didn't have a social life. I didn't have all these things because I only had one goal in my mind, and that was to compete. And that was to bring my very best to the stage. And maybe you're not like that. Maybe you don't care as much to get to X goal as quickly and as efficiently as possible. And that's fine. You can spend two, three years trying to lose that weight, or you can lock in for a year, lose the weight, then learn how to fit balance into your life again. All this to say is like I have not met a single person who has practiced quote unquote balance and has had a life that they love. I there is phases where you go through well, where maybe you are less quote unquote structured and you do have a little bit more balance, and that's okay. But like I think that every single person, no matter what your goal is, where you are in your life, you need a period in your life where balance is not a thing. Just like when I was growing my coaching business, for probably a year straight, my day looked like wake up, market myself, wake up, market myself, learn, take certifications, courses, all of these things to make me a better coach, to make me a better leader, to invest in the skills that I needed to be able to grow my business to be very successful, six figures that it is today. And without that period of grind and like, I probably didn't visit Brock sometimes for one to two months at a time. And we lived, we lived an hour away from each other. Could I have easily gone down there? Yes, I could have, but I was so locked in, so focused on when the weekend comes, I'm sorry, I'm not here to have fun. I'm here to work, I'm here to grind because this is the life that I want to build for myself. And I really do think that every single person needs to go through a period in their life where balance is just not on the table. And that's all I have to say about that one. Number nine, your supplements aren't doing anything if you are. I am so tired of the like TikTok culture, like even just like the things I see on Facebook, like the MLM. Like, if you are not changing your life, the supplements you that you are taking aren't gonna do anything. They're not gonna do anything. They're not gonna replace the terrible habits that you have of you binge drinking every weekend or you not eating a piece of fruit or vegetable ever, it's not gonna replace any of that. You're like, oh, the greens, it replaces my veggies. No. Or like, oh, this vitamin is gonna help with this, it's gonna help me lose the weight, yada, yada, yada. If you removed the supplements, if you took out all of these things, would you still have these habits in place? No, I don't think that people are understanding that if you want to reach a certain physique goal, it's going to come with changing your lifestyle. And a lot of people think like, oh, I'm just gonna lose the weight and then it's gonna be great, then I can go back and enjoy. Like, do you not realize that the thing that's going to get you there is the same thing that's going to keep you there? You're going to have to have the same habits, the same eating patterns, the same exercising patterns for the rest of your life if you want to maintain your results. So when people come in and they just want a quick fix, oh, I want to lose the weight, get it off, buy, go back to my normal ways. Well, this is a really sad story for you, but you're gonna go back to your old physique and your old health if you go back to your old ways. Number 10, last one. I'm so tired of seeing this. High protein, this and high protein that, and let me get this. I'm so tired of hearing the protein, I could literally poke my eyes out. The reason why you're bloated and your gut feels like crap is because you think that eating high protein and high fiber and low carbon, like you think all these things are healthy. Do you not realize that these things are marketed to make it seem like they're healthy so that you will buy them? The foods that are most expensive are the ones that are grown in the earth or come from an animal or a plant or a tree. Do you realize they are the most expensive for a reason? Because they are not hyperpalatable. You're not, it's you're not just gonna keep snacking and snacking and snacking on these foods. They're gonna make you full. Whereas these other foods that are hyperpalatable, and this is going off track of the high protein thing, but the foods that are hyperpalatable to are to make you come back, to make you want more, to eat more, to buy more, to get you sick so that you go to the doctor. And this is a whole nother topic that I could talk about in a whole other podcast on its own. Oh my gosh, I'm about to sneeze. Maybe not. I was. My instincts were right. But the high protein craze is great. Everyone's like, oh, it's just I got the I got my protein chick, I'm good, like it's convenient, it's ready to go. I gotta tell you that you trying to find the most quickest, most convenient way when you're trying to be healthy is just not gonna get you anywhere. You're like, oh, I just want this quick fix one. We'll just wait really quick. Whoop. Well, sorry, that's gonna bite you in the butt. And then the same thing with you trying to eat all of these like quick, high protein, healthy snacks, throw this, this, this together, and it's really quick and easy. Yeah, quick, quick, easy things are never better. Think about anything you've ever done that's quick and easy. Has it has it benefited your life, impacted your life? I can think of so many things that have taken so much time and that have been hard, and those have been the most, those have been the most, what am I trying to say? That has what's been that why can I not talk? That has paid off. And that's where I've seen the most success is when things are a little bit more difficult, they're not simple, but you gotta work hard on it, you gotta work longer on it. And people get so overwhelmed with meal prepping. And let me just tell you that meal prepping for a whole week can take two hours. That's it. If you prep on Sunday for an hour, and if you prep on Wednesday, because I like to prep two times a week now because leftovers, I've learned histamines, that's a whole nother topic. But when you have a bunch of food sitting in the fridge and eat it for a week on end, it builds up histamine over time, and that can cause issues if you're already somebody that's a little bit intolerant to histamine. Now we're not gonna talk about that, but prepping two times a week. It should not take you longer than an hour to cut up vegetables, cut up potatoes, put your rice in a rice cooker, put your stuff in a slow cooker, your protein in a slow cooker, or ground up your beef, that should take an hour. No longer than an hour. If you do that twice a week, that's two hours. And people like to think, oh my gosh, it's so overwhelming. Like it's just too much work. It's really not. Is it more work and more overwhelm for you to feel like crap every day of your life or to spend two hours off of your phone, off of your butt, meal prepping to make the rest of your week successful so that you can feel good, so that you can have energy. You tell me. All right, I gave you guys all the 10 things that I need you to ingrain in your head. If you're somebody that's on a fitness journey, a fat loss journey, whatever it is. I need you to play this in your eardrums every day. Because these are the things that you need to hear, and these are the things that are gonna get you to go for. All right. Hope you guys enjoyed this episode. I'll see you in the next one. Love ya. Bye.