Health Before Everything Else
Health before everything else.
There are only 5 things we know with absolute certainty within the nutrition and fat loss world.
1, Protein is the most important macronutrient (carbohydrates and dietary fats being the others)
2, Sleep affects your hunger, nutrient partitioning and base metabolic rate
3, Good micro-nutrients prevent sickness and can support weight loss.
4, As food processing increases, food quality decreases
5, Energy in vs Energy out determines bodyweight.
(thanks to Precision Nutrition for that one)
The rest is up to opinion and debate.
Science is never a complete study, it’s the ongoing search for knowledge and understanding which is why you can never take anything as an absolute within health and fitness.
One study doesn’t make the findings certain, an opinion and a certain set of results don’t prove anything either.
What works for one person, doesn’t necessarily mean it’ll work for another person, the key to long term health and weight management is to understand your own personal physiology.
Well apart from the 5 listed things above that is anyway, and even then there will still be variances from person to person and from time to time.
Thermodynamics is the law that energy can never disappear, it can only change shape or form so in regards to bodyweight, if you eat more than you burn, you will gain weight, if you eat less than you burn you will lose weight.
It’s as simple as that.
But only when everything is equal.
A calorie is a calorie until it enters into the human organism, the health of the organism will then determine how that calorie is utilised and ultimately the value of that calorie on the organism.
(calories are the units we use to measure the energy value of foods and physical output)
Everything you eat and drink has an energy value, we measure energy in calories, like we measure distance in centimeters and we measure weight in kilogram, calories are the most commonly used metric for energy.
Everything you consume has an energy value, and therefore every activity you do, walking, running, cooking dinner, playing with the kids, even digesting the food you just consumed, breathing and staying alive has an energy output value as well.
The net results of energy in vs energy out over a 24 hour period determines what happens to your bodyweight.
If you consume more energy than you burn the excess amount of energy gets stored as muscle or fat, if you consume less energy than you burn, the deficit gets taken from ‘stored energy’ muscle or fat.
That’s the basic laws of thermodynamics.
This law needs to be abiding by and understood, but it’s certainly not the only thing that we need to understand if you want world class results.
I think the knowledge of thermodynamics without an in-depth understanding of human physiology is damn right dangerous.
If calculating a calorie deficit was the key to world class results anyone with a calculator would be a world class coach, there’s a whole lot more to it than that, that’s what we’re going to go over in this book and that’s the fundamentals of The BodyProof Fat Loss Method.
Let’s look at things in a bit more detail.
The objective of applying a calorie deficit is to lose fat but what determines whether the deficit come from muscle or fat?
The last thing we want to do is apply a calorie deficit and then for the weight to all come from muscle.
Factors that contribute towards a rate of optimal fat loss:
- Overall health,
- Sleep quality,
- Total calories,
- Macro breakdown of the calories,
- Period of time in the surplus/deficit,
- Training stimulus,
- Stress levels,
- Micro nutrient availability,
- Gut health,
- Hormonal profile
- Nutrient timing
- Nutrient source
- Food sensitivities
- The diversity of your gut microbiome
- Stress levels, physical and emotional
Here’s a picture of an old client Aishling, focusing on health just helped to accelerate her results.
Some are more relevant than others and some factors will play a more dominant role in some individuals than others but these create the fundamentals of The BodyProof Fat Loss System.
Hopefully within this book we’re going to give you a good understanding of all the above and how to optimise everything so health and weight management is in your favour.
But just to break it down for you:
Calories determine bodyweight
Macro nutrients determine your body composition at that weight
Micro nutrients determine how you feel at that weight and at that composition.
Your overall health determines how fast this all takes affect.
Having a basic understanding of the laws of thermodynamics doesn’t permit you to eat an endless amount of food and grow endless amounts of muscle or to starve yourself half to death on 900 calories or less so fat drops off in a matter of days, it lays the foundations for you to design a system designed specifically to help you manage your weight whilst living a healthy and happy life.
Some basic calculations for you:
This is where a lot of people go wrong. 7,000 caloies = 1 kgs so if I want to lose 1 kgs per week I need to calculate a 7,000 calorie deficit per week.
I even see and hear coaches doing these equations.
The human body is an incredible survival mechanism, way smarter than anything else we’ve ever known on this planet, as a species we’ve survived so much already, human physiology is designed to adapt and survive.
So if you think you’re going to outsmart it with some basic calculations you’ll have a very rude awakening.
If your body perceives that the calorie deficit you’ve created is too large and you’ll be in it for too long, to the point where your health and longevity of life is at risk, your body will adapt to what you’re giving it in the view of survival.
Fuck your weight loss goals, your body wants to survive.
I always say to people, your body is like the worlds smartest baby, it’s really smart and your best bet is to work with it rather than work against it.
So by creating a huge calorie deficit, people think it’ll accelerate fat loss results but what happens is that your body recognises what you’re doing and thinks …….
‘If we remain in this huge calorie deficit for a prolonged period of time, we’re going to end up eating into all our fat stores, we only have a limit supply of fat and we actually need some of that for essential functions, we can’t allow that to happen because eventually we’ll die, we don’t want to die so we’ll shut down some non-essential body functions like the menstrual cycle, we’ll reduce energy outputs and we’ll make the calorie deficit much smaller, to the point where energy balance is equal.. In the view of survival”.
So basically, your primitive diet strategy has been outsmarted by your own physiology.
Instead of losing weight, you’ve just forced yourself to operate on a much lower amount of energy.
Sounds pretty gross doesn’t it, it’s not pretty either, people get moody, withdraw from social events, sleep worse, stop training as much, find it hard to get off the sofa, work output and quality diminish, everything gets worse when an in-depth knowledge of human physiology isn’t achieved and primitive nutritional strategies are applied.
So energy in vs energy out is the number one rule when it comes to weight management but only when everything else is equal.
“Get as healthy as possible then apply a small calorie deficit with regular diet breaks”
So what i’m trying to say here is…..
Health before everything else.