In today’s episode, host Kate discusses a common struggle many face in their weight loss journey: plateaus.
Understanding Plateaus: What They Are and What They Aren't
A plateau occurs when there is no significant change in weight for an extended period, typically four to six weeks. During this time, individuals may notice their weight fluctuating within a small range—around 200 grams—without any downward trend.
However, it’s crucial to understand that often, what we perceive as a plateau may actually be a misdiagnosis. Before labeling a period as a plateau, it’s essential to evaluate other factors that may influence weight loss, such as calorie intake, metabolic rate, and lifestyle changes.
Key takeaways include:
1. A plateau is defined as no significant weight change for four to six weeks, with fluctuations of about 200 grams.
2. Adjusting caloric intake is crucial as weight loss occurs, and individuals may need to decrease their calories further to maintain a deficit.
3. Tracking average weight, tape measurements, and photos can provide a more accurate representation of progress.
4. Be aware of hormonal influences on weight and how they can affect measurements.
5. If there is something else going on, see your specialist as reducing calories further could exacerbate the problem.
Summary
Dr. Elena Zinkov discusses the importance of testosterone in women's health, sharing her personal journey and insights on hormonal changes, lifestyle adjustments, and the role of mindfulness in health decisions.
The conversation covers misconceptions about testosterone, the significance of maintaining muscle mass, and the impact of lifestyle choices on hormonal balance. Dr. Zinkoff emphasizes the need for a holistic approach to health, integrating nutrition, exercise, and mindfulness, while also addressing the complexities of hormone replacement therapy and the importance of individualized care.
Chapters
00:00 Introduction to Hormonal Health
01:19 Personal Journeys with Testosterone
04:59 Understanding Testosterone's Role in Women's Health
08:53 The Importance of Testosterone
11:58 Misconceptions About Testosterone
15:08 Navigating Hormonal Changes in Women
18:05 Lifestyle Changes and Hormone Replacement
20:32 Addressing Overtraining and Hormonal Imbalances
22:49 Adapting Training and Nutrition Across Decades
27:03 Fitness for Women in Their 60s
33:00 Challenging Fixed Mindsets in Health
33:26 The Struggle with Instant Gratification
34:30 Detective Work in Health: Lifestyle vs. Hormones
35:54 The Illusion of Youth: Reflecting on Past Health
38:24 Mindfulness in Eating and Lifestyle Choices
40:13 Incorporating Mindfulness and Meditation
42:43 The Role of Mindfulness in Health Decisions
46:06 Understanding Alcohol and Emotional Connections
47:47 Debunking Myths: Hormones and Cancer
49:33 Taking Responsibility for Health Decisions
51:48 Forgiveness and Learning from Past Choices
54:05 The Complexity of Medication and Health
Another food diary audit by yours truly.
We dive into Samantha's eating and find things she is doing well and the things I want her to improve.
I look for things like animal sources of nutrients, plant sources of nutrients, the actual numbers and consistency from day 1 of the week to day 7.
Is this helpful for you? Add a comment!
Keeley did Launchpad which continued into Launched (3 months total) and as part of the program I do a lot of food diary audits.
I am looking at overall consistency with the data but also looking at food quality.
You'll notice I try to spot patterns in people's eating that is creating inconsistency, ideally I can get to the underlying cause!
If you liked this episode, let me know in the comments!
I created a system for eating that is unique and essential. It's simple and you are likely already doing some of these things but you aren't aware of it (and that's part of the problem).
An episode to empower you to eat better with more ease and enjoyment.
More information on The Fix; www.cfkate.com/onlinecourses
Chapters
00:00 Introduction to Nutrition Tools
06:05 Understanding Your Eating Habits
12:08 Client Success Stories and Realizations
18:04 The Fix: A New Approach to Eating
24:13 Building Healthy Habits Without Tracking
29:20 Motivation Through Community Challenges
34:33 Identifying Your Nutritional System
42:22 Life Changes and Nutritional Adjustments
51:33 Gut Health and Nutritional Repletion
56:44 Healthy Snacking and Cravings Management
01:05:33 The Power of Choice in Eating
01:10:46 Taste Hunger vs. Physical Hunger
01:17:19 Joyful Meals and Treats as a Strategy
Attacking questions about whether you should start a cut when you haven't been eating consistently, how to activate glutes in training and dealing with stubborn belly fat.
This was from a live Q&A I did with my nutrition course participants. The course is currently being updated and will be launched again in a few months!
Chapters
00:00 Understanding Preconception and Its Importance
02:03 The Role of Hormonal Birth Control in Fertility
04:52 Nutrient Deficiencies and Their Impact on Fertility
12:13 Food First: The Importance of Diet Over Supplements
17:10 The Folate Debate: Natural vs. Synthetic
24:13 Morning Sickness: Nutritional Influence and Expectations
30:04 Tracking Health: Fertility Awareness and Cycle Monitoring
31:12 Understanding Hormonal Health and Nutrition
33:29 The Role of Progesterone in Fertility
36:16 Dietary Fats and Hormonal Balance
37:47 Nutritional Needs for Men and Sperm Quality
42:41 Weight Management in Preconception
49:11 Postpartum Nutrition and Weight Loss
55:54 Weight Gain During Pregnancy: A Balanced Approach
Best exercise for weight loss?
Does running count towards your 10,000 steps?
I can't get any deep sleep?
Thoughts on collagen?
00:00 Introduction and Background
03:06 Journey into Nutrition and Dietetics
06:01 Struggles with Eating Disorders and Athleticism
08:57 Transition to Bodybuilding and Competition
12:01 The Science of Bodybuilding and Nutrition
15:02 Balancing Competition Prep and Mental Health
17:52 Frequency of Competitions and Goals
21:00 Dieting Strategies and Flexibility
23:55 Managing Fiber Intake and Overall Health
27:06 Menstrual Cycle and Body Fat Relationships
29:51 Performance vs. Aesthetics in Sports
32:53 Advice for Average Clients
34:04 Balancing Muscle Gain and Fat Loss
42:09 The Importance of Long-Term Goals
QANDA = Q and A
On this episode:
Q: How does HRT affect training and weight?
Q: How should training change in my 40's?
Q: How do I lose 7kg before my holiday next month?
Got questions?
DM @cfknutrition on instagram and submit yours with as much details as possible (always kept anonymous).
Episodes referenced;
Dr Tyna Moore https://open.spotify.com/episode/1jNcnqkZ1tYhYZN1Dqrx9s?si=49a303d949b14309
Dr Stacy Sims
https://open.spotify.com/episode/5IMOaYiqKtD69mMWzRU9o6?si=e97fce4abff4449f
Is being extreme always a bad thing...?
Sign up for Launchpad (starts March 31st, 2025)
Dr. Krystle Zuniga discusses the critical role of nutrition in cancer treatment and prevention. She addresses common myths surrounding cancer and diet, emphasizes the importance of a balanced diet rich in fiber and protein, and highlights the need for holistic care in cancer treatment. Dr. Zuniga shares insights on managing side effects of treatment, the significance of muscle health, and the impact of lifestyle choices on cancer risk.
Chapters
00:00 Introduction to Cancer Nutrition and Dr. Krystal Zuniga
05:21 Debunking Myths: Sugar and Cancer
12:14 Foundational Nutrition Principles for Cancer Patients
20:00 Addressing Side Effects: Nausea and Loss of Appetite
23:14 Understanding Cancer Statistics and Prevention
30:41 Red Meat: Risks and Recommendations
34:56 Navigating Dietary Choices for Cancer Prevention
41:54 The Importance of Muscle Health
43:56 The Role of Supplements in Cancer Care
56:57 Dr Krystle's Personal Nutrition Practices and Goals
Ben from Wodprep walks us through going from being part owner of a gym to starting his online business 10 years ago.
- $60,000 from a single email.
- Moving to insta DMs for sales as the landscape of email marketing has shifted.
- Why your online course will be more successful with this strategy.
- When to reduce your team.
*the audio drops down in volume in the last 5 minutes due to the microphones disconnected. It's me, not your speakers.
When food is meeting needs outside of simply being the fuel and nutrients that are essential to life.
A new language and perspective on the way you make decisions about food.
Learn to enjoy food without needing to be excited as a healthy shift towards being neutral with food instead of emotionally charged with food.
Get your planner here and use the code CFKATE for a discount.
Interview with Zoe from Muscle Nerds Education about all the lessons and mistakes on the journey of building an online business and a brick and mortar gym.
Super valuable insight into the realities of figuring it out as you go and not holding back just because you might fuck up here and there.
Everyone building an online business needs to listen to this for the confidence to know that 7-figures is possible for anyone.
Follow Zoe at @musclenerds_education
These are my three red flags that tracking is no longer working and I need to step away.
I see these things with my clients and will actually not track with a new client if this is their starting point!
Ready to sign up for The Fix or 1:1 coaching? Go to cfkate.com!
This is your introduction and sneak peek into my nutrition course - if you’re curious, be sure to listen to this one!
I know I looked for many years for a course to better understand nutrition for myself but all that’s out there is coaching, 8 week challenges and courses for people who want to become coaches…
Until now!!
Sign up at cfkate.com/courses
Kels has a super candid conversation about training, mindset and how her relationship with her body has evolved.
We talk about therapy, "head bullies" annnnd get the goss on her gorgeous relationship <3
Follow her on instagram @kelskiel
https://www.instagram.com/kelskiel/
Personal update alert!!
Talking about the way I am training since leaving CrossFit, where I am at with my weight loss phase as well as updating you on the get-knocked-up project.
Bonus story from my gym session this morning (ouch).
This episode will surprise you, and maybe just flip everything on it's head. There are many reasons we pursue weight loss and most of us have done it for the wrong reasons our entire life. People who are successful do things differently.