Macros Made Simple And How They Effect Your Hormones

If you’ve ever hit your calories and still felt starving, wired, or stuck, the problem usually isn’t willpower. It’s understanding how macros change hunger, blood sugar, and the hormones that drive cravings. We walk through protein, carbohydrates, fats, fiber, and alcohol in a way that actually helps with weight loss and fat loss, not just tracking for the sake of tracking.

We start with the macro that makes or breaks results in a calorie deficit: protein. We explain why protein preserves muscle (and why that matters for metabolism and long term weight maintenance), how it keeps you fuller, and how to distribute it across the day so you’re not trying to cram your entire target into one meal. Then we unpack carbs as fuel, why whole food carbs behave differently than ultra processed options, and why pairing carbs with protein, fiber, and some fat can calm blood sugar swings.

From there we get practical with meal timing, workouts, and carb placement, plus the real reason alcohol slows progress even when the drink “fits your macros.” The biggest takeaway is blood sugar stability: fewer spikes, fewer crashes, fewer cravings, better sleep, and a calmer hormone picture, especially for women navigating the 35+ years where insulin sensitivity can change fast.

If this helped you, subscribe so you don’t miss the next one, share it with a friend who’s stuck in the cravings loop, and leave a quick review with the macro topic you want us to cover next.

Transcript

Why Macros Matter For Women

SPEAKER_01 0:02

Good evening, everyone. How are we all doing? Okay, so today we are talking about macros. What I want to talk about is macros, the reason for each macro, um, including fiber and calories. So we really want to kind of like touch on everything that's going in. Um the effect they have on weight loss, basically, each macro, and why they're really important. And then I really want to touch on like blood sugars and how each macro is basically affecting the blood sugars, because for women, blood sugars going up and down, it really affects your hormones massively. And each one of those hormones have an impact on weight loss, weight gain, um, feeling good, feeling normal, feeling healthy. So it's really key to understand why we try and avoid sugars, why we try and avoid carbohydrates at certain times without protein and fats, why we need protein in the majority of our diet, so that you can really, each meal is a bit more thought out. Now, macros can get quite obsessive if you let them get obsessive. If you're tracked in to lose weight, it can be like, oh, I missed this, like they don't quite work like that, where it's like each decision that you make, the tiny micro decisions, they don't really matter as much. It's more the bigger picture. You know, if I drink one glass of wine, it doesn't make me an alcoholic. It's the same as like if I have one healthy meal, it doesn't make me healthy, one bad meal doesn't make me terrible. So it's you know, it doesn't have to be thought about like so intensely, but if we're looking at an overall picture and we abide by overall rules, you should be in a healthy, um, healthy place. So, macros.

Protein As The Non Negotiable

SPEAKER_01 1:50

The macros that we calculate are protein, carbohydrates, and fats. Um, there is alcohol, is the fourth macro, and then fiber is a funny one because it is a macro, but it isn't a macro, it's part of the carbohydrates. The carbohydrates that come from fiber aren't quite classed as carbohydrates because your body doesn't digest them. So, really, if you were really into it, let's say you had 100 grams of carbs and 30 of them came from fiber, you've actually only had 70 grams of impact carbs. Those that have ever done the keto diet, you'll understand that term now just a little bit more. Um, I don't want to get too into that, I don't want to confuse you too much, but you do need fiber in your diet, and I explain why. Um, but first we need to look at the most important macro of all, of all time, protein. Why we need it, why it's great for us, um, why it's why it's the most important. So, protein is the muscle builder, but in the majority of your cases, it's the muscle preserver. So, because you're in a deficit, the majority of you, it's very unlikely that you're gonna be building good tissue. Like good tissue, to build good tissue, you need to be in it a little bit more of a surplus. Those that have been with me for a while and have gone into a rebuild phase, you realize muscle building is it's a bigger job than people give it respect for. But I'm gonna get bulky. It's like the odds of a woman getting bulky, it's like so slim. Um, so obviously, some women can build muscle quicker than others, it's just the way it is. Um, men will tend to build muscle a lot quicker than women due to the hormones of testosterone. So if a woman has slightly high testosterone, she's going to be you know more likely to build um some good muscle. But really, for you guys, we we need protein in there to preserve the muscle, to keep the muscle in there. Because as you're losing weight, I don't know if you see my real weight loss. I've kind of still got it halfway on my whiteboard here. But as you're losing weight, what we don't actually want to do is lose the muscle. We want to lose just the fat. So let's say you've got the muscle here, you've got the fat on the outside. What we don't want to do is have both of them go down. That tends to be what happens on the jabs. You'll lose muscle and you lose fat. Why is that terrible? Because when you've got to your goal weight, it's actually the percentage of fat that you've lost is a lot less, and the percentage of muscle that you lost is quite high. So your metabolism is going to be lower, your ability to hold um fat on the body, your ability to digest certain things is going to be a lot not as good. Um, so therefore, the weight gain will come back on. So we want to lose the fat because then the muscle stays the same, metabolism stays the same, your body looks better, healthier, and you're very unlikely that you're gonna um put that weight back on. So it's the muscle buildup observer, it repairs muscle tissue, it keeps you full, um, has the highest thermic effect of food. Basically, what that means is if you eat protein, you burn the most calories compared to other ones. So you actually burn more calories eating protein. Again, don't want to get too technical today because we are in it just for to lose a few pounds, but it is nice to know um that you know it is the macro that basically the more you eat, that you do actually burn weight eating it. So because calories in calories out doesn't really work that way. It's it's a bit more complex than that. Um, so it for for women in you know, in the fat loss phase, protein is literally the be all and end all. It's the best thing that you can you can have in your diet. And I explain a bit more how it affects um weight loss later on. Carbohydrates,

Carbs Fats Fiber Alcohol Explained

SPEAKER_01 5:24

this is your body's preferred fuel source. Um, so this is what you'll burn for brain health, brain health, brain energy, um, body energy. This is like you go into the gym, you go for a run, you do whatever you do, your body's gonna go for carbohydrates first. Um, your body breaks it down into glucose, and that powers your muscles, your brain, everything like that. Obviously, if the carbohydrates are low, your body will go for stored energy, being fats, um, which is the fats in your body, not the fats that you aren't eating. Doesn't really work that way again. If you eat too much carbohydrates and your body isn't burning that energy, that extra part is stored for stored energy. What is stored energy? Stored energy is that little bit of fat that you've got around your belly. That's stored energy. That's I've eaten too much, I can't lose all this um this energy, and I'm gonna store some for a rainy day. Um, and you'll see some people's ability to burn carbohydrates is better than others, depending on their metabolism. So they need more, and their body doesn't store as much, they need less. Some people need less and their body stores more. Um it's not the enemy, um, but it's all about the type of carbohydrate, the amount of carbohydrate. Um, it's really, really crucial. Carbohydrates are essentially sugars, they are broken down into sugars eventually. Like so whether you're eating rice or whether you're eating a bag of sweets, essentially they're both carbohydrates, but how your body deals with either one is slightly different. Um, but they you know, on paper, they're kind of doing the same thing. And then your fats. Fats are your hormonal health, brain function, the ability to absorb vitamins. Um, fats help with, but they have the highest calorie per gram. So where you would have, let's say, this is your carbohydrates. Make sure I cover my card number. This is be your fats volume-wise. Yeah, this is gonna be fill you up more. Fats is gonna fill you up a lot less. So this is where people can really boost their calories on a meal and feel hungry still. It's like, oh, that meal didn't feel too much. It's like, yeah, because you absolutely, your fats were off the chain. And there was this big thing about like fats being really healthy for women, um, women and men, but like women became good for the hormones. And they are to a certain level. And this is where people get so confused. Like, fats are healthy, I can just drizzle olive oil over my head and be great. It's like, no, fats are healthy, but if you go too much, you end up eating too many calories, you end up putting on fat. Now, when it comes to health, the most important thing with your health, before you think about supplements, before you think about the type of foods, health-wise, the body in a good body fat percentage is the is the best way to be healthy. So if something compromises that first thing, we always have to look at it. So where fats are healthy, if it compromises your ability to stay within a healthy body fat range, it's broken. Simple as that. It's like, so that is always the key priority. Where some people go, well, fats are healthy, like I'm putting on weight, but I'm just gonna get my fats. Like, no, you want to be in a healthy body fat range that is gonna trump all illnesses, that's gonna increase your ability to deal with any like life-threatening disease by tenfold compared to oh, I have some MCT oil in my coffee. It's like, come on, fuck's sake, it doesn't work like that. Um, so it's important, it's very important over the age 35 for your hormone regulation, but a certain amount. And then you've got what is a healthy body fat range? For a woman, anything from 22 to 30 percent basically is gonna be healthy. Um, fiber is technically a carb, um, but your body doesn't digest it, it slows everything down. So think about fiber as like a net. If you eat fiber first, it will put a net on your digestive system and it will slow down the digestion of carbohydrates. So if you were to eat a date, for example, which is high carbs, has quite a lot of fiber in, so it slows down the digestion. So if we had a blood sugar monitor on, you'd see dates actually don't spike your blood sugars as much. Where if you put in like a smarty, for example, where it's no fiber, high sugars, we're gonna get a spike because we don't have that fiber to slow things down. Fiber's great for the gut as well, so it slows that digestion stuff down, and which really helps um with blood sugar spikes, which I will touch on later on. Most women eat nowhere enough. Your target realistically is around 25 to 30 grams. Um, and it's great for gut bacteria as well. And then you've got alcohol. Dun dun dun. This is the forgotten macro, the macro that no one really tracks. Um, you'll you could, you know, I know when someone's eating alcohol because you're eating alcohol, drank alcohol because um their calories would be high, but you won't be able to see it on my fitness pal. It is it's seven calories per gram. So it's slightly different to protein and carbohydrates, which is four, bats is nine. But it has no nutritional value, zero nutritional value. So you're basically one drinking calories that do nothing for your body. Similar to like really like sweets kind of thing. You could argue that at some points they're needed, but most of the time they're not. Um, alcohol has no nutritional value, like zero, zero, zero nutritional value. So all alcohol does is fuck up your weight loss. Literally, that's all it does. Um it just really just messes up your weight loss. It is processed in your liver, um, which means fat oxidation stops completely while it's being cleared. So if you have one glass of wine until that glass of wine has been completed through the body, your body will stop losing body fat, even if you're in the heaviest deficit possible, doesn't matter. Um, it disrupts your sleep, which causes hunger the next day. Yeah. Some people argue it's fun. Everyone has different opinions on alcohol, but it's it's basically the macro that just does nothing for us, literally nothing, but some people gives them a good time.

How Macros Actually Drive Fat Loss

SPEAKER_01 12:01

So, how do these macros affect um fat loss? So, first thing is protein. In a deficit, this preserves uh muscle, yeah. So if we are losing weight, we are keeping the thing that we need the most, especially women, as your everyday is 35. Your body's losing muscle at all times. Therefore, we're holding the thing that's gonna keep you living longer, feeling better, able to walk upstairs, we'll have to your kids, all those things. It's gonna make you feel great while being losing body fat. Yeah. So we don't want to just lose weight, we want to lose body fat only. Literally, body fat in its purest form would be the best thing possible. So it is gonna be, you know, if it takes up 30, 40% of your diet, amazing. Because one, it will help with your hunger. Um, it's gonna keep you satiated. Two, protein is the only macro that when you eat it, your body doesn't digest the the extra amount and store it as fat. It can, in some cases, if other macros are not available, but basically what it will do is you'll piss out the rest of it. Um, so it's the macro that really, if you had just a protein diet, you would not be able to put weight on, basically. You you'd really, really struggle to increase your weight with just a protein diet. Now, I wouldn't have some people do crazy shit like just protein. I wouldn't advise that. It's there is other essential macros, but protein is the one macro that you eat and you can't really put it on as fat. So that's why if we take 40% of our diet from it, yes, it is calories, but it it we're taking down the energy macros a lot lower. Now, carbohydrates um aren't stored as fat that easily. Yeah, they're not like in within their range, they're not stored as fat that easily. But excess version of them carbohydrates are stored very, very easily. Now, the big issue with carbohydrates that people have is the majority of carbohydrates that are bad are matched with heavy fats. Yeah. And what that happens is you've got carbohydrates, which are calories, and then you've got these fats which are carrying loads of calories, them together causes a high calorific meal. But like, if you were just to eat things like potato, just to eat things like rice, just to eat things like couscous, for example, you would actually really struggle to eat enough amount of that to put on weight. Like you would really, I've done a bulk before on just rice, and fuck me, the amount of rice I had to eat to actually put weight on, I struggled. But carbohydrates are really easy to digest as soon as you put them with fats. Like a slice of cake. We all love a slice of cake. They they they you can digest them way easier, yeah. But actually, carbohydrates in the cleanest form, very, very, very hard to eat too much, much of them. So that's why we really want to push for whole foods because you'd really struggle to get carbohydrates and you know, eat them on their own. Like even eating bread on its own without butter, hard, very hard, you know, cereal without milk, you find it difficult. That helps that carbohydrate go in. Um, that is the most calorie-dense macro. So obviously, we want a small uh enough of this, but a small amount. We've got to be very careful. You'll see stupid people on Instagram go, this teaspoon has 600 calories of fat, and this one has 300. Very easy to understand the difference. Like, you know, a teaspoon and a tablespoon can look quite similar, but actually the calorie difference is mega, you know, and especially when people give them stupid information like fats are healthy, people who drink, you know, olive oil and avocados, I'm healthy. It's like, yeah, but too much of it is is unhealthy. Um, so we want to be, we want it in our diet, but we've got to be careful of the amount because it's very easy to get too much in. Um, alcohol, as we know, pauses fat loss. Um, the odd grass ain't gonna be too much of a problem. But if you understand the mechanism, you know, when people go for like low calorie um alcohol, great, you're not getting the calories, but you're not you're still getting the issue with alcohol in itself slowing down the digestion of food. I'm gonna speed this up a little bit because I'm gonna be here or not otherwise.

Meal Timing And Macro Distribution

SPEAKER_01 16:21

Okay, meal timings. This is the key thing, and this is what I really want you to understand. This is where it kind of goes into your program just a little bit more. Protein distribution. Realistically, we want the pro we want protein to be distributed across the day. Now, some of you go, I didn't have protein for breakfast. Now you've got 140 grams to hit at lunch, snack, and dinner. It's gonna be very difficult to split that between the meals. What's that 50, 45 calories per meal, 45 grams of um protein per meal? Like it gets harder. Then you let's say your snack is 20, 20 grams only. Now you've got 60 grams lunch, 60 gram um dinner of protein. Very difficult. So we want to distribute that across the day as much as possible. Realistically, you've got four meals. If you do 30 grams of protein in each meal, you're gonna be in a in a pretty decent place. You will get other fat other protein from bread and rice and things like that that will kind of boost your protein up, but you want to distribute across each meal. So I look at each meal as it needs for me personally, I need to have 50 grams, but for you guys, majority of you, it's about 35 grams um per meal, which is kind of neat to um someone's unmuted themselves. Um so next is um your carbohydrates. Now carbohydrates we know we know what they're there for. They're there for energy. Yeah? So carbohydrates are there for energy, so we want them for brain energy and body energy.

SPEAKER_00 17:59

So realistically, do we need them in the evening? No. Does it help with fat loss? No, yes, no, no, yes. Why would it help with fat loss?

SPEAKER_01 18:15

Because if you're not having them in the evening, you'd have more around your workouts, therefore, you'd have more available for energy, therefore your workouts would be better, therefore you train harder, burn more calories. In the evening, we can have more fats and protein. So on paper, it would help. But from a calorific point of view, from like the effects it had, like eating before bed, which people think about, it doesn't make no difference. But we know carbohydrates offer energy. So the more we can get them around our training, the better. Now, if you're training at six in the morning, it's gonna be very difficult. We had this conversation last week, it's gonna be very difficult for you to get 50 grams of carbohydrates in before you work out, some of you, unless you're being really smart with your carbohydrates, like you're drinking them, like the march on workout fuel, or you've got like glucose things, or whatever, like even like a sports drink, they're gonna get you carbohydrates in quicker. Um, but you'll see athletes like they'll just eat a back handful of sweets before the gym. And I'll talk a bit more about blood sugars in a second, but that that you know, having carbs in your diet before the gym is is gonna be the best thing for you. Now, some people would argue getting your carbohydrates in any form before the gym is absolutely fine, and it is like let's say I had 500 mils of orange juice, yeah, and I woke up. Now, that's pure sugar, pure carbohydrates. I'm gonna burn that in the gym. Um, is it good for my workout? Yes. Volume-wise, it's not great. So I'm actually gonna be really hungry later on because actually the orange juice I'm gonna drink, it's gonna go through quite easily, yeah? So, yes, we do want carbohydrates in our diet around the training, and that the quickest way into the body is the best way, but when you're in a deficit, you also have to be very smart with where your carbohydrate's gonna be because hunger might kick in. So, if let's say you've got 110 grams of carbohydrates and you have 60 grams of carbohydrates at from six till eight in the morning around your workouts, you're not left with much for the rest of the day. Therefore, hunger might be a bit of an issue. So it's a bit of give and take. What matters more from you? Energy before you work out, um being full throughout the day, having an equal spread. So on paper, realistically, as long as your carbohydrates are spread equally, you're kind of gonna be okay. If you want to optimize, you can basically carb cycle, which is have my carbohydrates as much around my workout as possible. Pre, post, first big meal later on for recovery as well, evening being a little less carbohydrates. You could optimize like that, see how it felt. But again, this is getting quite technical with it. If you're here just for weight loss and you just want to have a good energy throughout a day, you don't want cravings, you want to have a good session, you have just a small amount of carbohydrates for your workout. So it depends where you are in your journey. If you're in a bit more a rebral phase, if you're really trying to grow some fucking, I don't know, sexy glutes, carb cycling is a good way of doing it. Um fats, again, equally distributed, but not ideally around the workout. Again, if you're here just for weight loss, keep it simple, distribute them. But around your workout, if we know fats slow the digestion of food down, they're good for vitamin health, they're good for hormones. We don't necessarily need them around, they don't really do anything for workouts. They actually slow the digestion of carbohydrates down. So, therefore, if we were being really smart, we could keep the fats for later on. So if we put carbohydrates for the workout with low fats, we could have higher fats in the evening. In like salmon and salad with olive oil because we can get a bit more fats there because we didn't have them in the morning, basically. So this is where you can start playing around with the cycles. That's kind of how I eat, basically. Now, your first meal of the day. First meal of the day, um, break first, break in fast. You're breaking the fast. That first meal, it's really key and it will set up the day. That has to have protein in. Now, the only times it doesn't really need protein in is in your bed. It doesn't really no in your sorry, in your bed. Yes, good feel. The only times it doesn't really need that much protein in is that pre-workout meal. You could get away with just having carbohydrates, but your first meal after would have to have them, the protein in. But realistically, you want protein in the morning to lower your uh blood sugar spike. Because if you spike in the morning, you're gonna have a crash later on. And the reason why we can do that when we're training is because as you spike, the training's gonna regulate your blood sugars. So that's the only time carbohydrates on their own are a good time, is just before workouts. Because the training will bring your blood sugars back into order. As we spike, blood sugars go up, they're readily available. We train, we use them blood sugars, brings us back down. If we don't train and we spike blood sugars, it will crash back down. Therefore, getting hungry, energy crashes, reaching for biscuits in the afternoon. So that first meal wants to have some protein in it. Um first meal after your workout wants to have carbohydrates and protein in. Again, recovery and energy, taking you back out, back up into a good spot. Because once you finish your workout, blood sugar's gonna be low. Again, we've crashed, we want to kind of bring them, regulate them into a good place. But all these little movements, the the most important thing is consistency. So what like I said about like fats are healthy, what things are healthy, like the thing that trumps everything is where your body fat percentage is. The thing that trumps meal timing, carbohydrates timing, fats timing, protein, whatever, the thing that trumps all that is consistency. So if you're finding by fucking around with your macros here there and everywhere, your consistency is all over the shop to get too confusing, you come back to consistency first. If your consistency is just on point and you want to take this a level further, then this is where you start to mess around with your carbohydrates a little bit because you can put them around your workouts. But consistency wins always first. Always, always, always wins first. So that's the most important thing that I want to concentrate on.

Blood Sugar Spikes And Cravings

SPEAKER_01 24:44

Okay, now I want to talk to you a little bit about blood sugars um really quickly. It's gonna take me another five minutes, I reckon. I'm just gonna share my screen. Um, those that are listening in to this after, I'm gonna put this um into the group so you can read and kind of see after. So here's what I'm talking about with your blood sugars. Now, this is a stable, sustained energy when it comes to blood sugars. How do we keep it within this range? It's balanced meals that aren't spikinous all throughout the day. So let's say this is this is morning. If we wake up in the morning and you have a big bowl of, I don't know, golden grams, like I've I've got a kitchen, you're gonna get a spike. It's gonna raise your blood sugars up here. Now, when your blood sugars go up here, what happens is your body releases insulin. It releases insulin to bring them body, them blood sugars back down. So we get a big crash, and then here is where we get an energy crash, we get cravings, and then what happens then? The majority of people that are putting on weight, they go up, they spike. This is where your body goes into storage. It's like loads of carbohydrates, let's store it. Sound like one of those busy AI things. Um, put your bananas in the fridge. Spikes go up here, you come back down, you crash. What tends to happen is I need another biscuit, you go up, you go into storage, you come back down, you go up, you go into storage, and you ride in these waves. What we do on our diet is stabilize you. Yeah. And that's why people are like, oh, I don't feel hungry. It's like, yeah, because you're not riding fucking these tidal waves. Now, what causes spikes? White bread, rice, pasta on their own. Listen carefully. Nothing wrong with white bread, pasta things when they're partnered with protein and fats, because it will slow down the digestion of them, yeah? So don't get too ahead of yourself and think, oh my god, it's head white bread, can't have white bread, it's gonna kill us. So no, we if it's a whole meal, this trunks everything on this, this, this, this grid here. Sugary drinks, like juices, smoothies. Like I said before, smoothies, like orange juice in the morning is gonna take me up here. What's gonna bring me back down into a regular range is training. So this spike is only okay pre-training, only time it's okay. Or pre-activity. Yeah? Sugary drinks, juices, smoothies. So when you know when you go to like fucking um Joe and the juice, and you get yourself a big healthy smoothie. What happens there is they take all the fiber out of it, so they they take all the slowing it down out, and it goes just fast. That's what happens with the juice. Smoothies, a little bit better because you do have a bit of pulp in there, but still. So you should never juice your fruit, you should juice your vegetables, and you should essentially blend your smoothies. And if you are gonna have a smoothie of any sort, it should have some kind of nut butters in to slow the digestion down. Skipping meals and then having a big meal. Skipping meals would be like down here, energy crash, and then a big meal would go boom and spike your blood sugars right up. Ultra-processed fats with no protein and fats, obviously for reasons. Alcohol, rapid glucose hit. You know, I don't have to say too much. Alcohol is fucking the devil. Eating carbohydrates alone, no fiber, no, no fiber buffer. So carbohydrates that are fast acting, again, with no fiber to slow things down. This is what's going to cause spikes. So this is what we're trying to avoid. Again, if we've got balanced meals, it doesn't matter. What keeps us stable? Protein with every meal, 30 to 40 grams. Beautiful. Fiber slows things down. Healthy fats slows glucose down. Eating vegetables and before starchy carbs. Why? Vegetables have uh fiber, slows it down. Don't eat your carbs on an empty stomach. With a balanced meal, it's fine. Again, that's why morning is not the best. Consistent meal windows, no huge gaps, it's gonna stabilize you in here. Even if you're getting little small bumps, but you're in here, it's gonna stabilize you, it's fine. Walking after meals, why? Because after a spike, you could bring yourself back downward to activity. So all the stuff I have been saying, it just ties into this really, really simply. Now, why this matters, these blood sugar spikes. Um insulin. Every spike triggers an insulin response. So every time then blood sugars go up, you get insulin taken into your body. Repeated spikes lead to insulin resistance. This means as you keep pushing that, your body gets resistance to that insulin. So it's oh, the insulin is here, but it's like, I'm not gonna do anything about it. So then it just really messes up your body, your um hormones, causes body fat to store, particularly around the abdominums, abdomens. Abdominums, abdomins. Now, so this statement here is is probably one of the most important ones, yeah. Insulin resistance, last thing you need. Body stops responding, stores fat around the stomach. So this would be, I'd be saying to myself, here, what? Hang on a minute. That's the last fucking thing I need. So what do I need to do? I need to stop these spikes. So when I'm sitting there feeling sorry for myself because I've had a bad day and I want to emotionally eat, and I'm gonna tuck into the Easter egg and it's fucking July and I've still got one left. I need to think to myself, do I really want all this stuff going on in my body? No, I don't. This isn't just about emotionally eating. This is about causing havoc on my body. Yeah? Cortisol, blood sugar crashes. Yeah, they they cause a stress signal, which rises cortisol, which brings glucose back up in perimenopause, cortisol is already elevated. Spiking it further disrupts sleep, increases anxiety, belly fat storage. Oh my god, no thanks. So now we're seeing sugar spikes. We don't need them. Estrogen. As echrogen declines as you get later on in life, yeah, with perimenopause, insulin sensitivity naturally drops. This means the same meal that was fine when you were 30 now causes bigger blood sugar responses. Yeah. And that is not just perimenopause, that is post-kids, post-35, I would say, is what you need to look out for. Um leptin and gremlin, like these are hunger hormones. So we're getting a bit too technical here, but the crashing of spikes, they they basically push your hunger hormones, hunger signals. What your hunger hormones do is they talk that voice, you know, that little voice that goes, hey, I sound like fucking AI people again. Hey, go eat some crisps or some chocolate because you're you're starving. That's your hunger hormones. If we can keep them at bay, we don't get the voices as much. Fucking hell, we sound like nutters. But you get what I mean, yeah? Um, so crashes, the voices come back. That's what that's why when when you have the voices come in, hey, go get the sugar, and then you eat it, and then you you spike, and then voices go away, and your normal voice goes back. Hey, why the hell did you eat that whole Easter egg? You go, I don't even know. You thought you told me to. That's because now you're here, hunger hormones got get they get quiet, yeah? Jesus, we need an animated version of this. Blood sugar, um, progesterone. Blood sugar instability worsens PMS um and pedimeropausal symptoms. Pegesterin is already declining. Add cortisol spites on top, mood, sleep, energy, suffer directly. Thyroid, chronic blood sugar dysregulation impairs thyroid function, and um that's a bit too technical. Basically, just can mess with your um thyroid. But bottom line, blood sugar stability isn't a diet trend for women um in the 35 to 450s, it's the foundation, yeah. And that's basically what we're trying to stop. This is this is the key, key thing here. This is what we're trying to really control throughout the day. This is hormones, this is weight loss, this is feeling good, this is what's going on with the book. Like it's so much in that. That's what we're trying to control. And that's why I'm rave about sugar and alcohol being the two things that are gonna really mess you up.

Hormones Consistency And The Wrap Up

SPEAKER_01 33:06

Now, last thing before I go, macros. Macros are calories. So calories don't exist without macros. You can't have a calorie without a macro. So your macros are the most important things that you want to need and need to hit. Macros that work for your body right now, they do change as you lose weight because if you're heavier, your mac your body might take more. As you get lighter, your body takes less. Why do we see a set of macros tending to work a little bit longer than normally? Is because your your ability to do them improves as you go along. Once you've lost three kilos, you go, oh, you know what? I might actually avoid some shitty food or avoid processed food. So you get better within them macros. As you get quite close to your goal, you realize that macros basically have to change, or a lot of you will see activity needs to move basically. But if this hasn't scared you off sugar enough, and I see you all your check is next week and you've said, I've been on the snickers again, just listen back to this call because it's super, super, super important for your hormones. Macros are super important for your health. We are in the weight loss game. We are trying to make your body look sexier, better, all them things. But just from a health point of view, just from you going through longevity, feeling good, you know, you've got to remember for women, perimenopause can sometimes start around about mid-40s, yeah? That's nearly half your life you're going to be going through hormonal shifts with this kind of stuff. It's a bigger thing than people think. If you have kids, I tend to see your body starts responding differently way before that. So let's say you had kids and you're in your 30s, this stuff is already taking place. You'll hear people have like um insulin resistance after pregnancy, uh, pregnancy diabetes, all these things, and it's all down to sugar. So really understand your macros, understand why we need that protein. So when you're getting that, you're getting a where the fuck is your protein? Why is the protein so low? You understand why that protein is low. When you tell don't eat the processed food, don't eat sugar, stay away from these things, plan your food. You understand this isn't just coming from a place of like, I need you to watch your food because I'm going to lose the pounds. This is getting you in a really healthy place going forward. So if your cord is always okay, your hunger hormones are okay, your blood sugars are stable, you will feel better, giving you a better life. Why would we not want a better life? Why would we want a shitter life? Why would we want a life where our hormones are all over the place just because we want to eat another Easter egg? I'll leave on that note.