Today on the podcast:

Episode Outline

  • 01:36 Weight loss has plateaued. I’m still doing 4 to 5 workouts a week. Any tips?
  • 11:27 Might be a silly question, but with a 10,000 a day step target, should it be all in one go or over the day?
  • 13:32 Starting to explore a career in nutrition. Any tips, part time courses, etc.?
  • 16:29 Emotional eating binging—any advice? I can’t control it?
  • 28:04 Thoughts on “Anti-Diet Culture”?
  • 31:14 Three sets of 10 reps or reps to failure—what is better for building muscle? Also is that the best for fat loss too, or not?
  • 38:16 Calorie deficits with unhealthy foods choices or calorie surplus with healthy choices?
  • 46:08 In episode 285 you talk about reading the book and not taking action. How do I take action?
  • 54:22 How do I get past feeling “behind in life”? Societal pressure ingrained it in my mind.

Key Points

  • Is your goal weight loss, or fat loss? That makes a big difference when creating a strategy. Weight loss is lowering the numbers on a scale. Fat loss is reducing the amount of fat on your body. If your actual goal is fat loss and you experience a weight loss plateau, that is a recipe for absolute misery, because weight fluctuates daily for a myriad of reasons, while fat doesn’t. The most practical way to track fat loss is by using photos and clothing.
  • If you struggle with emotional eating, the first thing to do is to identify the stressors in your life. Look at these patterns and use that knowledge to put together your stress management plan. Emotional hunger is normally in your head, and physical hunger is normally in your stomach. Emotional hunger is normally very sudden, while physical hunger is normally quite gradual.
  • The most successful nutrition plan you’ll follow will include foods that you enjoy, will fit into your lifestyle and schedule, and will be in alignment with your goals. Whole, nutrient-dense foods such as complex carbs, healthy fats, complete protein sources, etc. will support any fitness goal, and throwing in your favorite foods whether or not they are the healthiest choices will greatly help with sustainability.

Powerful Quotes by Brian

  • Weight loss plateaus with a fat loss goal is a recipe for absolute misery because weight goes up and down very, very regularly.
  • When your cortisol is really, really high, it tends to shut off all of those primary functions: sex drive, rest, and digestion. You’re on the opposite side—you’re in fight or flight.
  • Emotional hunger is normally in your head, and physical hunger is normally in your stomach. Emotional hunger is normally very sudden, while physical hunger is normally quite gradual.
  • The most successful nutrition plan you’ll follow will include foods that you enjoy, will fit into your lifestyle and schedule, and will be in alignment with your goals.

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