#042 Lose Weight Without Hunger with Emily Field, MS, RD

Many people are thinking about cleaning up their eating habits after the New Year. Many people are thinking about losing weight at this time of year. Today on The Less Stressed Life Podcast, I talk to registered dietitian Emily Field all about her approach to nutrition and weight loss. Her approach is to avoid feeling hungry, having cravings or feeling cranky altogether by eating well-rounded meals and eating enough. Adding (instead of subtracting) is the key. In this episode, Emily goes over how to do exactly that.

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Find Emily on Instagram: @emilyfieldrd

Eating PFC (blog post): https://www.emilyfieldrd.com/blog/eating-pfc

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Transcript

spk_0:   0:00
Welcome to the less stressed life podcast. This is your host, Krista Bigler. Private practice, Integrated nutritionist helping people across the U. S. Reverse digestive issues. Exuma and Auto Immunity via phone and video. Consult toe, learn more. Visit less stressed nutrition dot com Now onto the show. Okay, so today, on the less stress, like we have a dear friend of mine, Emily Field, who is a real food dietitian that teaches women a macro based, balanced eating approach so they can finally break up with deprived dieting behaviors and nonsense food rules for good through flexible dieting and tracking Mac Rose and tailoring nutrition around effective exercise. Her clients are stronger, leaner and more confident than ever before. They're typically enjoying more food and stressing less about their eating habits. So this resonates hard here in the new year. Welcome, Emily. Thank you so much. Yeah. So maybe, um it's just funny how the world works a little bit. I met Emily, you know, straight out of college. We both were. We both did some interning in ST Louis and we were going to a policy conference in D. C. And long story short, I was looking for someone about the, you know, same speed came from the same place that I had just come from. And so for a couple of years we'd meet up in D. C and do nutrition policy work, and, uh, it was just fun. And then I didn't see or hear from her in, like, six years. And then, you know, this online world happened, and now I see her all the time and she's really I mean, Emily is like your go to girl in this area. She is really killing us. And I mean, she's really a role model of what, um, so many of us should aspire to in helping people, especially women, maximize food for lifestyle. I mean, I could go on and on, but, um, yeah, it's just you want to have this conversation you're so sweet to say. Well, actually, you know, it's funny, Emily, I kind of felt like you had just ghosted because you're I didn't find you on social media anywhere for many years, was like no one would ever have an Emily Field. And then all of a sudden, she's all over the place. And now we are work together for you know a little side program doing something. So it's just funny how the world's kind of brings you back to get its very small place.

spk_1:   2:14
Yeah, and you know, what was happening in those years was me finding my way because we were. We both kind of grew up in a traditional dietetics program, doing and like, jumping through all the right hoops to become registered dietitians. And then much like your story, I think mine is similar where some things went wrong or along the way, in the sense that I couldn't really hack my health. I couldn't figure out what was going on. And so I needed thio, go back to basics, expand my worldview of nutrition and maybe invite new opinions and, like New Resource is. And so I was finding my way at that time before I could, like, come out and teach it to somebody else. Does that make sense?

spk_0:   2:53
Yeah, I love that You said that right there, and that's kind of the thing that I think I know, that there are a lot of people who are into nutrition. Listening to this podcast is just by way of a lot of the content we share, but I think that that is a that's what's kind of curious to me is that we went through traditional programming, and I think this is the thing. Someone once said, Don't go to a practitioner that ever stops learning because there's so much more beyond what your initial foundational education is that you might wanna work in right? And that's kind of what happened. You I'm always kind of curious, like how you got to where you are now working in this with this method that you have.

spk_1:   3:28
Well, yeah, So I guess if we were to say what I'm doing right now, just to reiterate is a macro based eating pattern. So I'm a registered dietitian who uses tracking and tracking your Mac rose specifically your proteins, fats and carbs to help get you to better health, better body composition, better athletic performance. And I got there by, I mean, really trying to understand, ah, framework that people could really latch on to easily. So that started with a foundation in PFC. Eating. So this idea that you want tohave a sizable portion of proteins, fats and carved on your plate, and why? Because you can have lasting energy and balance blood sugar. And then, you know, a lot of times our weight issues and energy issues, sleep issues, cravings, hunger. Stuff like that is rooted in not having a balance plate. So instead of teaching people the food groups or like milligrams, or like I don't know points or like anything like that, I thought, Why not just get back to basics and just teach people what food is made of? Proteins, fats and carbs? Teach them what that's found in, you know, like your grains and dairy and fruits and vegetables, Healthy fats, things like that. Ah, and then how to make a play out of that? Because if we can fall back on a very simple framework, you can apply that framework thio your social events to restaurant, eating to home eating and all different kinds of things, and it doesn't have to stress you out.

spk_0:   4:56
I love this I re entering. Someone asked me that the day, like what's the difference? Was working with you versus X y Z person, and I said, The whole premise of how I try to form at things is to empower you with the information you need to take in. So you don't actually need me anymore, right? That's why you don't You won't need me to hold your hand cause you will be learning how to take charge of your own health. And that's exactly what you just said with Why don't we teach people? I actually wrote down sound bite. Why don't we just teach people what food is made of? Like, uh, who? You know, who would've thought? Why do we overcomplicate things? Why? Why is nutrition overcome? Nutrition's like fun enough. Sometimes the over complication can be fun. But really, you have to know the basics now. Used to drive me bonkers because I felt like people didn't know the basics. You kind of, um I love I'm on the same soapbox. But my question for you is PFC eating an existing movement, cause I just thought you invented that. You

spk_1:   5:46
know, that's funny. I I learned it from another dietitian, but she wasn't really using it very publicly. And I was like, I love this. I'm latching onto this. You know, everything. Your practice is molding and just just like mine is, it's it's, uh it's, um What's the word? I'm looking for evolving. And so I'm taking bits and pieces of things I've learned from other people and learning what really resonates with my ideal clients and that framework. Just calling it an acronym. PFC like reverberates in people's brains after I meet them once, or if I work with them for three months, or I run a challenge with them at their gym. And I love that because even if they didn't like, absorb 100% of the stuff I talked about, they can always come back. Thio PFC. Eating so looking for a protein looking for fat and looking for carbs on their plate. Because if they can do that, they're going to eliminate and stay ahead of a lot of the trouble spots that we end up seeing with people in our practice. So cravings and sleep issues and adrenal fatigue. And like all this, this running list of things like trouble around the mid section and losing weight, you know, if we can master the basics of a balance plate and balanced blood sugar from riel, whole food like you're going to eliminate a lot of a lot of problems.

spk_0:   6:58
Yeah, love it. And the blood sugar balance is so key for so many. That's right. I mean, you can kind of, um so fun little story. I don't if you do any of this stuff, but when I think micronutrient tests can be kind of fun and they're not as common as you would think like you think Oh, that should just be common. Very uncommon. Actually, there's only really a few companies that even do a comprehensive panel. But it's fun to look at them because sometimes you can just see looking at it like, Oh, I bet you crave sugar all the time because these nutrients are depleted, which kind of equate to that right? Chromium and B vitamins and some of the other, like there's some different carbohydrate markers. That's kind of fun. Um, so I'd love to hear about the mechanics of how you do this sort of. But first, before we get into that, um, I know you kind of talked about this a little bit, but we didn't get a I'd like to hear a little bit more about how you did arrive at this method, because, um, I know, like maybe you were working in gyms. I know you started learning from another dietitian. Walk us through a little bit of that evolution of how it started and how it kind of came to fruition to what you're doing now.

spk_1:   7:57
Well, let's backtrack to ST Louis, Missouri. When we actually met, when we were in our registered like, training registered dietitian training, we were in grad school and I was feeling like young twenties. I was like lousy energy craving food, hungry all the time, not really seeing like I don't know, I was putting some effort into the gym and I wasn't really seeing the results that I thought I should be. And I was like, What am I? What is going on? Like I should I'm supposed to be feeling like, the best ever. I'm like Young and I, you know, I'm taking care of myself through good nutrition. Why am I not feeling great? And it kind of came at us, you know, at a time when, you know, like I said, I was like, I got to go back to basics. I gotta figure out what I had to hack my own health. And what I realized was after starting to evaluate my typical diet that I was having a disproportionate amount of carbohydrates in my diet and not enough protein and not enough fat. So I was riding a blood sugar roller coaster all day long. I was, you know, reaching for, you know, cereal and low fat milk or high high sugar by default yogurt, for example, or granola in the morning, or a protein bar that was very much lacking and protein advertised incorrectly. Let's just say and then I would ride that high for a couple hours and crash mid morning, and then I would reach for something snacky like 100 calorie snack pack here or there, or something from the vending machine at my work riot at Broad Blood Sugar, High for a while. And then it's lunchtime. And then let's just say I was feeling like I don't know, like a plant based, um salad. Nothing with really any protein on it, more like beans and legumes or something. But it wasn't a hardy enough portion, so I did this all day long. I was writing this roller coaster all day long, and like I've alluded to before, it didn't really produce the results that I was looking for and I just felt lousy. So when I started to evaluate that eating pattern and say, Hey, like, I think I'm missing some key nutrients here, I'm missing protein to feel fuller longer. And I'm definitely definitely missing fat because I kind of grew up thinking that was bad and low fat is best. I wasn't really threatening in the nuts. The seeds, the olives, the coconut products may be the full fat dairy products like I do now. Uhm And so when I started to shift in that way and really make the ratio, I guess of my plate look like 1/3 a third and 1/3 proteins, fats and carbs. I start started to feel almost immediately better. And so I wrote that for awhile. And then I kind of found the paleo ish movement where I was kind of cutting out some of the more refined grains, the refined sugars, really taking a look at the quality of my food that even helped progress me even farther down. This this road of feeling really, really good in my skin. And then I found CrossFit, and so a lot of this stuff married into each other. You know, the paleo movement is very big in the CrossFit community. You know, eating what? Well, for that type of activity is very popular. So and then I got to the spot where All right, so the quality of my food is great. I feel good in my skin now. How much is appropriate for me? Cause that's a natural next step. Once you master the quality of of food in your in your diet and you are making for a balance plate, the next natural question tends to be okay. How much food is appropriate for me for what I want to d'oh! And that's where macros comes in. And so, uh, that it became a very natural progression for me. And then that's how I teach my clients. We never jumped to Mac Rose before we master the basics of having really whole food most of the time and having a PFC balance on your plate most of the time on. And then the natural next step is to kind of a sign. Here's a range of protein that you should aim for each day. Here's a range of fat that you should aim for each day. And here's a range of carbs that you should aim for each day and you will track your food and try to hit those numbers. And I was doing it myself, so it was very easy to teach other people, and I'm not sure if this is the same for you, but I rarely ever recommend anything that I haven't tried myself.

spk_0:   11:59
Yeah, because it you know, you need to know what? So what? The potential of pros and cons? I was actually just thinking in my head. What do you say to people that, um, they're like, I don't like tracking. Um and I would tell them like I would tell them I don't like it either. But its training wheels and maybe I know like for you it's really second nature at this point and maybe some of your clients. But do you get some pushback? Sometimes?

spk_1:   12:21
Absolutely. And that is something that we talked about right away. Just try it my way, and then we'll go from there. Just try it for a temporary and then we'll go from there. You know, I don't think that the future for everyone holds tracking forever, and that's not ever what I say to people, I'm saying again, like you said training wheels for this three month period or six month period so that you can recalibrate your understanding of what proper portion sizes look like for you, and then that will become second nature. That will be that can turn into intuitive eating because you understand what is appropriate for you. I think so. Often my clients are trained to under eat, and they think less is more. And so they actually don't have any idea what an appropriate amount of food and volume of food looks like for them. And so once I start to get used to that with a couple of months under their belt and having the data to back that up, where they are leaner, stronger, they feel great. They sleep great. There's no more cravings. Their skin looks great. Ah, then they obviously trust the process, and they can let go of the tracking and they move too, maybe a couple times a week or a couple times a month, or when they're training for an event. Something like that,

spk_0:   13:28
Yeah, totally. And this I know, too. That is like, how Do you know what to change if you don't have the basic data, right? Totally so So often. I mean people that it's a requirement, right? Because I can help you faster, just like you could If there's data, I think if you just give me all the data to look at, right. So if you give me what to look out, I can say, Oh, well, we just got a do this this and this, whereas, like, if you have to spend all this time recounting and our memories are not good right, either. So there's a lot, a lot of reasons for this, cause you can look at it quickly and get an idea of someone's diet quality wearing that what they're probably perceived understanding is And how to correct that probably. Um, you know, what are some things you admit and immediately see when you're looking at that one?

spk_1:   14:11
I immediately see under eating breakfast and lunch and then overcompensating at dinner or undereating Monday through Friday and overcompensating on the weekend. Um, we tend to start off the day. I'm gonna be good. I'm going thio. I'm gonna I'm starting off. I'm losing weight. I'm really dedicated, and so that equals or translates to undereating. It means a very skimpy breakfast that is lacking in protein that will keep you full. It's lacking and fat that will keep you full. It's something quick and easy, like a granola bar or cereal, or maybe even nothing at all. And then lunch. Same thing. It's something eaten owlets, something at the desk. It's something at a fast food restaurant that tends to be low in calories because we think that's the answer. Were what we want to make me lose weight or to feel better. And then by the time you're walking in the house, it's like rush to the cabinets like not off a piece of cheese from the refrigerator like bust. Open the crackers like you can't hold back that hunger. And there's that exhale that happens after you get home from work. A lot of times for people you can have a hold it together tight, grit your teeth through the work day, and then when you come home, that's that Exhale that happens with stress and that, you know, wave over you. And that could be where emotional eating happens. That could be where overeating happens and just compiled with the fact that you're hungry. Ah, there's no holds bar. You're gonna be overeating at that dinner meal. So once we start to see that can point that out to clients, I can say, All right, let's back end or that's front. I'm sorry. Front. End your meals with more protein, more fat. Have somewhere like 500 to 700 calories at breakfast and then 507 100 calories at lunch. Then let's see how you feel it. Dinner. You're in much more control of your cravings, your hunger. You feel really mellow throughout the day. Not this crazy up and down energy, but yes, so immediately upon looking at a diary, I can see undereating in, particularly under eating protein and fat is the most common.

spk_0:   16:09
So big picture real quick. Before we zoom into that, I appreciate you so much for sharing kind of the rial raw emotions because as you well, first, your first story. I felt like so many people feel like this, right? I think people sometimes think that people that work in nutrition are like exempt to normal, normal people feelings, which is not true, like we all have the same thing. So I appreciate that you took the awareness to change that because I think I say this a lot. What is common is not necessarily normal, right? And so just because the feelings you were feeling where uber common didn't mean that you had a deal like that's the sad story of life is like people are like, Oh, well, this is just how it is. No, it is not just how it is that you can improve this whole situation, so I appreciate that. But then the next piece is, um you know, I heard myself in the just exhale. I love the way you say this This exhale. I like the way it's like a name for that whole thing. End of the day Like a scavenger hunger Lovett exhale You put a calm word on a bear on a bear like action Eso eso And then the side note here is oas Well, is that we all have. It's no one's fault here, right? We have a bad messaging history of low fat, low satisfaction which actually leads Thio a lot of issues of like insulin resistance. Believe it or not, um so it's it's really retraining people, but you know, from, like, kind of a bad, a couple of decades of how we used to teach people for things and and that's not quite that's not quite were not kind of. We're not quite out of the woods yet, and I think not everyone knows this right. That's called this failed lipid theory. There's people. There's plenty people doing research on it like so if you're in the know awesome. But there's still a lot of people that aren't in the know and are living this deprived life, right? Well, you just kind

spk_1:   17:53
of think that you're at fault. You're like, Well, if only I could overeat on carrots and celery. If only I could just get the crackers out of my house and the cheese out of my house, I wouldn't crave it. No, that's not it at all. It's like you're not bad for, like falling into what evolutionarily is supposed to happen. You under eight all day, and now your body needs to meet the needs of energy demand. So, um, I think a lot of times we can get convinced that it's just our fault. We just need to try harder. We just need to clench your teeth a little bit harder. We just need to know Clench our fists. I call it, um you know, like, kind of this grin and bear it. But if we can get ahead of that and just, like, not oven experience the craving at all, not even experience the hunger at all, you're gonna feel so much better. And so I don't come at it from a place of, like, just try harder. You just need more discipline or will power. That's not the answer. It's, you know, speaking to your body with what it needs and treating it with respect by feeding it what it needs and you'll be in far better shape.

spk_0:   18:53
Yeah, and you know, it goes without saying I don't know if people think about this, but when we kind of convert to this fitness life, maybe this whole food life Maybe this paleo life were kind of thinking over eating healthier now, and we're doing so well. But the problem is, if you didn't, sometimes when you're eating healthy doesn't mean you are healthy. And so, um, I know we didn't talk about this before, But I was at a conference last Saturday and the presenter was from California. He had a big athlete population. Then I see this as well. I always say that the people I see some of the worst micronutrient problems are our post partum older people and athletes because, um, there's so many more energy or nutrient needs, right? And so sometimes those nurture nutrient reserves weren't full when we started this process. And so sometimes when we deplete them to the point of not good, um, he talked, and we can talk about more about this later. But he just talked a lot about how he sees cross fitters. Sometimes that look a little water logged right, because they're basically their insulin receptors aren't working cause of nutrient reserve issues. And so you're not getting in that energy into the cells. And so you're just kind of retaining water cause anyway, so interesting side note thing kind of cooler discussion, But, um okay, so you really you you really outlined kind of your approach on a certain amount of you did mention calories, but a certain amount of protein fat carbs per meal. Do you want to talk about how much you kind of recommend at meals or how do you do you want to talk about just a little bit more deeply about how you do that?

spk_1:   20:23
Yeah, so I think the, you know, the next step, the next kind of like question. People's minds air like, Well, how do I know I'm eating enough for, like, what does enough protein or enough fat look like? I've been saying that, right? I've been saying, You need to eat enough. You need to have this balance on your plate. But what does that actually look like? So I like to say it's like, kind of in that 20 to 30 gram range for protein at every meal. And what that really looks like if you're not tracking, would be about 4 to 6 ounces of meat, fish or poultry. So you can probably think to yourself. Wow, I definitely didn't have that at breakfast. Where my salad was released can be on the on the chicken there, so it's probably not that 4 to 6 ounce portion size that's like 2 to 3 eggs. Um, that's about like a cup of Greek yogurt or cup of cottage cheese. you know, usually that's like a serving a protein powder like one scoop you just like look at the back and kind of see what that is like a protein bar. If that's in the range of 20 to 30 25 grams, 20 to 30 grams of protein, that would be a great serving. But a lot of times those were falling short, so just keep in the back of your mind. It's about the size of your palm for that meat, fish and poultry. It's about the size of a cup for that yogurt and cottage cheese. And that would absolutely make you feel more full and satisfied than the like, skimpy portions that we're seeing at breakfast and on your to go salads. And these these bars that are sold in convenience stores, okay, and then, yeah, and then Fat similarly is around. Like I'd like to see your own 10 plus grams at a meal, so 10 to 15 is a good range. Obviously, it matters what where you're at by the end of the whole day, but I find that that 10 to 15 ish Graham Range for meal is gonna make you feel more full and satisfied is going to stay with you longer. So that's about you know, two tablespoons of cooking oil when you're like frying up your eggs in the morning or your during like you know you have a snack of, you know, fourth of a cup of nuts or seeds. Or you're putting a heaping spoonful of not our seed butter on on an apple or or celery or something like that. You know, thinking about all lives and cheese and homis and coconut products. They would be like a couple of tablespoons to equal that 10 to 15 gram range. So if you are, you know, eating, you know, looking at the back of a label right now, or looking at your meal, tracking your food, something like that and you're falling short on that fat. I would definitely bump that up with a variety of different sources. You just named a few and just aim for that 10 plus Graham range that will definitely stay with you longer. Okay, and then it's not so hard to find carbs. Carbs are in pretty much everything but those really whole food carbs like fruits and vegetables and whole grains are gonna fill you up a lot more than the refined sugar and refined grains, like pasta and pastries and baked goods and things like that. So if you're looking for, you know, 25 grams, 30 grams of carbohydrate in non starchy vegetables like broccoli, bell peppers, lettuces, cauliflower, spinach, like all that good stuff that's about a couple 23 cups, depending on if it's cooked or not coat so you can imagine, like the volume of food on your plea. If you're really aiming for 25 to 40 grams of carbs on your plate from a variety of sources, um, that would be that would be great, you know, And people would like to think when they're trying to lose weight. It's all about eating less. It's more about eating, right. It's more about eating. Ah, better quality because the volume of food on your plate is gonna be so much higher and to your point, it's gonna provide you with a lot more micro nutrients, those vitamin and mineral stores that will actually help you reform or energy from your food in general.

spk_0:   24:05
Okay, perfect. So something that I feel that comes up a lot is protein ranges like, what is the right amount of protein? Because that was kind of a buzzy thing. Uh, you know the fitness community before. So you know how much protein per day should someone have, like, what would you recommend? And, you know, kind of think you touched on how that what that looks like that maybe you want to reiterate that as well.

spk_1:   24:27
Yeah. So the current rd a four proteins of the recommended daily allowance for protein is something like 40.8 grams of protein per kilogram of body weight. So let's just say that's like, ah, £150 person. That's on Lee. About 50 60 ish grams of protein per day. And so that's where a lot of the you know we'll see these recommendations online. And people say, You know, you can easily overdo that or you're gonna put stress on your kidneys, or you're gonna disrupt something if you eat more than that. But actually that number just translate to the absolute minimum for a sedentary person. And what I would find is you'll be much more satisfied in your meals and snacks. You have more energy for your workouts. You will come recover better from your workouts and sleep better if you had somewhere in the range of one gram per pound of body weight instead of this kilogram range. And plus we don't talk in kilograms in this country talking into towns. So let's just translate that. That's about, um, let's say, £150 person. That's like 150 grams of protein. So basically double what the our d. A. Is for that same person. I'm not saying this is a sweeping generalization for everyone, so I take a winner. Working with clients I like to give them sort of a range, let's say, 1500.8 grams of protein per pound, body weight. It's just around 1 20 for that £150 person. You know, upwards of 1 51 70 if their weight training, um, your needs air higher if you're an athlete or if you are doing some weight bearing exercises, you want to put on muscle, you want to have a leaner body composition. We do need to have more, so I hope that answers your question. Um, I can definitely explain more.

spk_0:   26:12
Yeah, definitely. So basically, current standards are very minimum for someone who doesn't really move. But you're saying we can go up, You know, quite a bit. If you're gonna be moving. Do you, um, have thoughts? I know you already went over the amount of protein you look at per meal. What about people that want to do way too much protein per meal? Um, what can happen there? Do people use it all? Um, what people need to know about that, if anything,

spk_1:   26:36
Yeah, So it can be kind of a fearmongering tactic that people used to say. You know, if you have too much protein at one time, it just goes to waste or put stress on your kidneys, and we've actually found to research that that's not true. If you don't have any immediate protein demands, it just It's not like it doesn't harm, especially if you are healthy individual and you do not have kidney disease. So the only time that we would ever need to worry about too much protein, especially too much protein per meal, is if you have a preexisting condition that affects your kidneys. So, um yeah, I guess we can't really say what actually happens that protein. But there are so many hundreds of processes that protein is used for in the body. So even if it's not going towards building new lean muscle, it could be going towards preparing your gut lining or making enzymes or contributing to hormones and things like that. So we like Thio. The research has been basically shown that we will stimulate muscle protein synthesis so we will stimulate the building of muscle on the repairing of muscle if we have around 0.4 grams of protein per kilogram per meal. So I know this. Break it down for you. So let's just say that £150 person is trying to get to one gram ah, per pound body weight. So 150 grams per day split that across four meals that would look like that 25 ish Graham range they mentioned before. So having around a 25 gram to 30 gram range of protein per meal is gonna be that sweet spot for somebody who wants to stay full and satisfied support their lean muscle growth, that lean muscle maintenance on dhe to have happy, healthy hormones and things like that. So it's really not far away from that just general recommendation of, like, aiming for 25 grams in the meal.

spk_0:   28:28
Yeah, I also I I want to pin John to that because I find that these general recommendations are generally in the ballpark of what a lot of people need. And so soon as we get so hyper focused, we're like, we get all tense and hyper focus like we got to get this exact number. An exact like micro focusing is for someone who has figured out the macro piece, right, like a big picture piece. So if you could get generals now, you can go to something more specific and see if it tweaks it a little bit. Is that correct?

spk_1:   28:56
Absolutely. I kind of think about it like a pyramid. And at the bottom, the basics are really whole food. That may be the next year is PFC eating Having a balance of all three Mac rose in each meal than the next piece is like aiming for the Mac rose at the end by the end of the day, and then the next piece might be optimizing the number of nutrients per meal, so we don't want to master that so we can't match that top step if we haven't mastered the bottom step. That lower tier that make sense.

spk_0:   29:24
Yeah, I love it. It's perfect. So what are the results that happen when people start hitting these balances? Like what? What immediately you see

spk_1:   29:33
so immediately in the range of, like 123 weeks. If you're tracking macros and really hitting what you need to for your body needs, I see almost immediately, people are commenting on how great their sleep ists, how their energy is throughout the day, the reduction in cravings for sugar and carbohydrates. I'm just feeling generally mellow and stable throughout the day. So no more of those high highs and low lows with energy or high highs and lows with mood and then in the range of like, maybe 2 to 5 to six weeks, I'm hearing comments on Well, my pants are fitting a little bit better around the mid section or, you know, my my workouts are going really well. I'm not sore afterwards. I'm, you know, able to kind of I can get back up in the morning if I've had a strenuous workout at night. I'm not like feeling that for two or three days on, and then later on in that like 6 to 12 week range. That's when we start to see the real body composition changes. So we start to see muscles pop that you haven't seen in a while, or, you know, you're like, Wow, I'm checking out my back, like in the mirror or have a try step that just appeared out of nowhere. And that's what I like. What I'm what I'm typically seeing is re composition. I'm seeing lean muscle building and fat loss at the same time because you're supporting your metabolism and being ableto build that lean muscle or maintain that lean muscle while dropping excess body fat. And that's what Mac Rose brings that calorie counting doesn't bring. And that's an important distinction. Macro tracking is not the same as calorie counting, even though they kind of equate to the same thing. They're equating to an energy demand by the end of the day. By tracking Mac Rose, you are essentially telling your body what to do with those that food you're saying. Please hold on to that lean muscle mass while prioritizing that loss or please you know. Please build muscle here in my calorie surplus like I'm eating more than you need. So please put it towards lean muscle building. With that, you know, that strenuous exercise that I'm putting you through. So essentially, you're you're speaking the language that your body speaks. You're kind of giving it direction with the nutrients that you're putting in.

spk_0:   31:40
I love that. I wanted to, like, applaud you for being a role model. And you said something earlier that I wanted Thio just bowled here that I thought was important. You said that this can become intuitive eating right. This doesn't have to feel so box like or so restricted doesn't need to feel restricted at all because it is less restricted than what a lot of people are doing. Um, it's, you know, the right fit for the right person, but I'd like to use that it can become intuitive because once you understand how your body works and feels you can and take the training wheels off and ride the bike on your

spk_1:   32:08
own Yeah, I mean, we talked about this before, but there's no points or colors or yes, no foods in this method. This is simply learning how your body understands food so that you can teach it right back. Or you can use that method right back. So I often times here when clients graduate, our work together like it's no longer a mystery, like I know if something's not going right, how to fix it now. I don't need you. And like I'll tell people on my first interaction with that was like, My goal is for you not to need me. I wanna work myself out of the job because you know that is so empowering to need to know that you can hack your own body just like I have

spk_0:   32:42
exactly. I love that so much, and that is exactly the thing I'm going for two, and the other thing that I love that you said, is that you said between 123 weeks you should see this if you're doing this correctly. And I love having time expectations because so often, when I've seen people in the past, you know, it's just like, well, we just do this until it till you don't need it. And I'm like, Well, you know, history tells us an experience tells us that we need this face for this long and this face for this long enough. And these are the the responses and the results we should be able to see in this time. And if we're not, we may need to tweak it, because maybe something's not quite right. You know, those are things. That's where I see, like people getting lost to follow up when they don't have ah, plant like someone to kind of touch, you know, kind of look at it if they don't know how to look at it themselves. So I love that you put a little bit of a timeline on there because I think sometimes people could just start something and be like they're either on or off the train. But it feels from petrol and they don't know where they're going, and it just sort of sorted. There's no destination,

spk_1:   33:39
right, And in our world of instant gratification, we kind of think that those results are supposed to happen overnight, and so if we don't see the scale change right away, we don't feel are close fitting right away. We can lose momentum, and that's not how it works. A healthy body loses weight a healthy body. Let's go affect that. Ah, and builds lean muscle. And if we don't master the appetite, the sleep, the cravings like that stuff all has to change first, if that's a problem for you before we can even expect body composition changes to happen. So that's an important reframe for anyone listening like give it some time like this stuff. You don't want to have to lose weight again. You want to get to a healthy body, weight and body composition on and never have to do this again. So if it's a fat diet that promises something in 10 short days, it's it's not gonna work forever. So take the long road go for quality over quantity, you know, kind of. You know, this this type of approach works a lot better than you know, something that's more of a quick fix. For obvious reasons.

spk_0:   34:37
Yeah, love it. So, Emily, if someone's listening to this insane Oh, my gosh. Where have you been all my life? I think this is exactly what we need, You know? What is your gut reaction to say to them? Where do you start? Like, what can you implement today? or what's the most important takeaway here?

spk_1:   34:53
I think one of the first things that you can start doing right now if you're open to it, is to start tracking your food. So download free app like my fitness pal or fat secret. Those air to really easy beginner level APs to use Start just taking notice of how you currently eat. So don't follow anything like Don't go download a calculator. Don't go trying to figure out your macro is if you're a total beginner, just track where you are right now and start to get some understanding. Like be thinking about these. Maybe these ranges that I've mentioned, maybe 25 grams of protein, 10 grams of fat, you know, hardly portion of carbs from riel whole food. And look at that on your in your typical day. And if you start to see some holes like the ones I've described before, maybe eating too little at breakfast and lunch over eating a dinner undereating throughout the week on and overeating on the weekend feeling that sensation that you just have to cram that food and maybe start to front, load your food a little bit differently. Look for some proteins and fat and some carbon your plate at every single meal and go from there. And once you master that once you're feeling pretty good about that. Then maybe it'll be time to go find a free online calculator to find out what your macro nutrient prescription should be. Or you can check out my Web site. I have Resource is there. Emily field rd dot com To find your best fit macro prescription and then kind of work on the detail in time.

spk_0:   36:14
Perfect. And I know on instagram you're also Emily Field Rd. And your name is super easy to spell. You know, it's super and you have a block post about eating PFC. We're gonna put in the show notes to rankle.

spk_1:   36:29
Yep, absolutely so this is again the foundational approach that you need to start before macro tracking. I would really advise you mastering this balanced eating foundation first before tying numbers to that protein fat carb. So the block post will post in the show notes. But it's eating. PFC. Is that is the key words there. I

spk_0:   36:48
love it. Absolutely fantastic. Good information. This is one of those episodes you can go back to listen to again and take notes when you're actually sitting still and not driving. So thank you so much, Emily, for a drop in drop in so much. Not only Jonas today being a great role model for other nutrition professionals and for, you know, women, the world all they think so. One of the best gift you could give us at the less stress life is your feedback. We are paid in podcast reviews. If you enjoyed this or any other episode, please leave us a review in the iTunes store or from your podcast app. Just search for less dressed life as if you're not already subscribed. Click on the banana face image scroll to the bottom, where it shows the text of other reviews and write a review while you're there. Hey, make sure you hit Subscribe for Android or stitcher users. You gotta go to the desktop site and search for less dress life and then scroll down to leave a review. Stitcher doesn't load Apple reviews on their site, so if you want, you can leave a review in both places. Your feedback means a lot to the success of the show. Thanks so much for taking the time to do that. You rock