Transcript
WEBVTT
00:00:00.000 --> 00:00:00.930
This is the well think.
00:00:00.930 --> 00:00:02.129
Well, Well live well podcast.
00:00:02.129 --> 00:00:09.029
I'm Lisa Salisbury, And this is episode 103 weaning off obesity medications with Aliza Olive and Kellie Bader.
00:00:09.630 --> 00:00:12.750
Aliza and Kellie are the co-founders of med free maintenance.
00:00:13.160 --> 00:00:16.179
Aliza is a pediatric intensivist and Kellie.
00:00:16.199 --> 00:00:21.899
He is a pharmacist, but they both have extensive backgrounds in macro coaching and nutrition.
00:00:22.320 --> 00:00:30.870
In this podcast, they are functioning only as coaches, not as medical professionals, as they make it clear, they are not prescribers of these medications.
00:00:31.109 --> 00:00:34.469
However, I do think it's interesting to note their professional background.
00:00:34.993 --> 00:00:52.112
They founded med free maintenance as a tool for women and men coming off GLP one medications to prevent weight regain today, Aliza and Kellie, and I discuss what it takes to lose weight, regardless of medication status, what it's like being on these medications and especially what to do.
00:00:52.112 --> 00:00:57.213
If you think you might want to try weight loss medication, but you don't want to be on it forever.
00:00:57.603 --> 00:01:05.102
Please note this is not medical advice and you definitely should consult with your own doctor to see if you are a candidate for weight loss medication.
00:01:05.373 --> 00:01:10.322
You may also need to ask her or him if weaning off is reasonable and in your best interest.
00:01:10.623 --> 00:01:12.483
Now, please enjoy this episode.
00:01:16.325 --> 00:01:23.224
Welcome to Eat Well, Think Well, Live Well; the podcast for women who want to lose weight, but are tired of counting and calculating all the food.
00:01:23.855 --> 00:01:25.415
I'm your host, Lisa Salsbury.
00:01:25.805 --> 00:01:31.465
I'm a certified health and weight loss coach and life coach, and most importantly a recovered chronic dieter.
00:01:32.075 --> 00:01:38.015
I'll teach you to figure out why you are eating when you aren't hungry, instead of worrying so much about what you are eating.
00:01:40.852 --> 00:01:43.453
Welcome back to the eat well, think well, live well podcast.
00:01:43.462 --> 00:01:47.703
I am super delighted to welcome Aliza Olive and Kellie Bader here.
00:01:48.013 --> 00:01:54.322
They are the co founders of Medfree Maintenance and they are all about helping women and probably men.
00:01:54.332 --> 00:01:54.923
I'm not sure.
00:01:55.302 --> 00:01:56.653
Um, I'm getting some nods.
00:01:56.653 --> 00:01:57.123
Yes.
00:01:57.983 --> 00:02:00.893
Wean off some of the weight loss medication.
00:02:00.893 --> 00:02:07.602
So I'm really excited to have a great conversation about These medications that a lot of us are curious about.
00:02:07.602 --> 00:02:13.883
So if you guys could just introduce yourselves, tell us a little bit about what you do, and then we'll just jump into our conversation.
00:02:14.703 --> 00:02:14.812
Yeah,
00:02:15.043 --> 00:02:15.393
Sure.
00:02:16.393 --> 00:02:17.122
So I'm Kellie.
00:02:17.233 --> 00:02:33.203
we started this business to help women that decided that they wanted to use these medications, but never really intended to be on them long term have a solution to be able to transition off of medication without that big fear of the weight gain.
00:02:33.212 --> 00:02:41.796
And we hear in the studies that, weight gain statistics are so incredibly high and it's, it's okay.
00:02:42.766 --> 00:02:45.206
Common question, like, can we avoid this?
00:02:45.296 --> 00:02:46.937
Is that the way it has to be?
00:02:46.967 --> 00:02:49.546
And so we've found a solution for that.
00:02:50.264 --> 00:02:50.914
I'm Aliza.
00:02:51.014 --> 00:02:52.175
I'm Kellie's partner.
00:02:52.264 --> 00:02:59.594
I personally took some aglutide to lose about 20 pounds, uh, postpartum, after I finished breastfeeding my second baby.
00:03:00.055 --> 00:03:12.995
and same as Kellie, we both have a macro coaching background, and really just wanted to have a space for people who don't want to be on the medications forever, for whatever reason, to be able to wean off without gaining their weight back.
00:03:13.681 --> 00:03:14.631
Okay, perfect.
00:03:15.360 --> 00:03:19.790
So my first question is always when I talk to someone about these.
00:03:20.020 --> 00:03:20.401
drugs.
00:03:20.411 --> 00:03:25.811
First of all, let's kind of define, if you would, what class of drugs we're talking about.
00:03:25.820 --> 00:03:27.830
So I think we've seen a lot.
00:03:27.841 --> 00:03:33.100
There's so many now because it used to just be Ozempic and now there's a lot.
00:03:33.110 --> 00:03:38.911
So if you could speak to what these drugs are, and then maybe who should consider using them.
00:03:39.552 --> 00:03:45.302
Yeah, so, we are generally working with people taking any version of a GLP 1 medication.
00:03:45.312 --> 00:04:12.092
So, the brand names are Ozempic, Wegovy, there's a ton, and then the more generic names, I always pronounce it wrong, but Semaglutide, uh, Terzepatide, In general, we're going to be working with people who are on the compounded medications because if somebody's getting it from a physician and their insurance is covering it for diabetes or some reason where they should be on it long term, we are not here to tell anybody stop taking your medication against your doctor's advice.
00:04:12.372 --> 00:04:17.882
We're just here for people who are using it for weight loss and want to come off at some point.
00:04:18.446 --> 00:04:24.466
I think that's an important distinction that you're not really coaching people that are on these drugs for the type two diabetes.
00:04:24.985 --> 00:04:30.891
You're, Really looking to the folks that are using it for weight loss, and those are my clients as well.
00:04:31.221 --> 00:04:40.971
I'm not a type 2 diabetes coach, and so, yeah, I'm definitely coaching folks that are, generally their blood work is okay, but they want to drop weight.
00:04:41.745 --> 00:04:43.805
And I think the 2nd, half of your question was.
00:04:44.201 --> 00:04:46.110
Who should be taking the medications.
00:04:46.461 --> 00:04:50.670
Kellie and I both agree that these medications are a great tool for your toolbox.
00:04:50.690 --> 00:04:53.891
We have so many tools out there that can be used for weight loss.
00:04:53.891 --> 00:05:02.130
There's macro coaching, there's calorie counting, there's 8 million diets out there that generally fail and people gain weight back when they come off of them.
00:05:02.531 --> 00:05:09.651
Um, and this medication is here and it's easy to get at this point and it just really.
00:05:09.951 --> 00:05:14.271
Helps people who have struggled to lose weight, get the weight off with a lot less.
00:05:15.177 --> 00:05:27.117
don't want to say hard work because there is still mental work and everything that needs to be done and that's what we're here to help with, but the actual weight loss is just much physically easier because you don't have that constant.
00:05:27.807 --> 00:05:29.817
I'm in a calorie deficit and I'm hungry.
00:05:29.827 --> 00:05:31.108
When can I eat next?
00:05:31.108 --> 00:05:32.708
How much can I eat right now?
00:05:32.708 --> 00:05:32.918
And so on.
00:05:32.927 --> 00:05:33.838
still lose weight.
00:05:33.887 --> 00:05:37.908
It just takes away that component and helps you get the weight off.
00:05:37.908 --> 00:05:40.478
And it's a really great launching point for people.
00:05:40.608 --> 00:05:40.778
I
00:05:41.447 --> 00:05:45.077
So, that kind of answers my next question, which is, what are the benefits?
00:05:45.668 --> 00:05:47.127
Why, why do we want to take these?
00:05:47.127 --> 00:05:50.725
So, clearly, what you're saying is it helps you feel not as hungry.
00:05:51.055 --> 00:06:01.644
When you're in a deficit, anything else that you find as benefits over and above, just most people try to lose weight by managing their nutrition, which is.
00:06:01.992 --> 00:06:03.283
the tried and true method, right?
00:06:03.293 --> 00:06:05.552
That's how we, that's how we lose weight.
00:06:05.583 --> 00:06:08.043
what are the benefits on top of that?
00:06:08.612 --> 00:06:12.182
I think that this works really well for people to gain momentum.
00:06:12.192 --> 00:06:28.776
So when you're trying to lose weight and you're in a traditional diet, a lot of times, like Aliza was just saying, you're struggling every knuckling to, and as a coach, like, We don't want you to be struggling through that.
00:06:28.786 --> 00:06:31.247
So we help you build momentum.
00:06:31.257 --> 00:06:33.346
These drugs help you build momentum.
00:06:33.737 --> 00:06:38.596
So once you start seeing that weight loss, you're like, Oh, wow, this is, this is working.
00:06:38.617 --> 00:06:41.036
And so then that feels really, really good.
00:06:41.086 --> 00:06:41.396
Right?
00:06:41.437 --> 00:07:01.076
And so then you start building these habits alongside of the medication so that you can, Make this sustainable long term and not sustainable as in using the med, which like I said, like we already said, we're not against you continuing to use the medication, but most people that we are talking to are trying to get off the medication.
00:07:01.076 --> 00:07:13.807
So if you can gain that momentum, you know, we talked to so many people and they've tried everything and then we get someone that's like, oh, you just don't have enough willpower and determination.
00:07:13.807 --> 00:07:17.555
And it's like, no, These people do have enough willpower and determination.
00:07:17.555 --> 00:07:18.654
It's just not working.
00:07:19.064 --> 00:07:40.334
It's, and so now we have this drug in our toolbox that we can use to start to build momentum and start to see some of those wins so that we can gain that momentum to start drinking more water, start exercising regularly, start strength training, start eating your protein, start eating your fiber, do all those things that merely make you feel good.
00:07:40.375 --> 00:07:43.074
And then you're like starting to sleep better.
00:07:43.105 --> 00:07:44.495
You have more energy.
00:07:44.975 --> 00:07:53.875
It's just like this wonderful cascade so that you're building those habits while you're on medication so that you can eventually transition off.
00:07:54.504 --> 00:07:55.425
Does that make sense?
00:07:56.175 --> 00:07:57.194
Yeah, definitely.
00:07:57.225 --> 00:08:11.704
I, I always wonder too, if when you're on these medications and you start to see some of the portions that are actually, you're fine with basically, you're like, Oh, I guess I don't need an entire, like a whole sandwich.
00:08:11.714 --> 00:08:15.995
I guess really what is fine for me is a half sandwich or three quarters of a sandwich.
00:08:16.384 --> 00:08:23.175
And I actually feel fine as far as energy levels and concentration and those kinds of things, not like all of the other things that are.
00:08:23.324 --> 00:08:43.455
Not associated with hunger, because a lot of times I think, well, if I don't eat enough, I'm going to have low energy, or I'm going to have this afternoon slump, or I'm going to, like, other reasons besides I'm going to be hungry if I don't eat enough, and so I wonder if it helps people realize, like, wow, I really don't need as much food as I thought I did.
00:08:44.085 --> 00:08:45.144
Do you find that to be true?
00:08:45.782 --> 00:08:51.701
I think that sometimes people on the medications do struggle with getting enough, and we really have to work on that.
00:08:51.711 --> 00:08:53.501
So, making sure that you're not it.
00:08:53.831 --> 00:08:56.331
just eating 800 to 1200 calories.
00:08:56.341 --> 00:09:01.672
So getting enough so that you have those energy levels so that you're not losing your hair.
00:09:01.892 --> 00:09:07.072
So like all those side effects, disrupting your hormones that can come along with not eating enough.
00:09:07.091 --> 00:09:08.201
It's very important.
00:09:08.221 --> 00:09:12.381
So, but yes, you're also seeing that like, okay.
00:09:13.116 --> 00:09:28.277
This is maybe what a correct portion could look like and I now I have the time because I don't have this enormous food noise to look at the label and see what's the serving size even what what does that mean and how much is that because a lot of time like before.
00:09:28.647 --> 00:09:30.626
I started looking at labels.
00:09:31.006 --> 00:09:33.647
I thought peanut butter was a great source of protein.
00:09:33.657 --> 00:09:35.506
I was like loading up on the peanut butter.
00:09:35.506 --> 00:09:39.506
And then when I started looking at the label, it's like, Oh, wow.
00:09:39.567 --> 00:09:40.167
Okay.
00:09:40.797 --> 00:09:42.937
No wonder I was gaining weight.
00:09:43.037 --> 00:09:47.476
so it gives you that opportunity to slow down, look at those food labels.
00:09:47.517 --> 00:10:04.273
And another, you know, points that I want to make is This is your opportunity while you're on medication and you don't have as much food noise to address some of those, like, emotional eating things that come up that we deal with as coaches, stress eating.
00:10:04.753 --> 00:10:05.863
Why are we stress eating?
00:10:05.873 --> 00:10:09.722
Because that's, that's a possibility that it still happens even with the medication.
00:10:09.722 --> 00:10:18.113
And so when you can identify it and start making those changes while you're on medication, it'll make coming off of the medication so much easier.
00:10:18.113 --> 00:10:20.673
You can go, okay, when I was on the medication.
00:10:21.243 --> 00:10:24.883
When I was in this super stressful situation, what did I turn to?
00:10:24.883 --> 00:10:26.003
Because I wasn't hungry.
00:10:26.773 --> 00:10:32.243
How did I deal with my stress in a different way then and starting to, um.
00:10:33.087 --> 00:10:41.278
Pick up on some of those things is certainly, I think, an advantage and is another way that the medication can make you gain some momentum.
00:10:41.278 --> 00:10:42.087
If that makes sense.
00:10:43.128 --> 00:10:43.788
Definitely.
00:10:44.508 --> 00:10:47.727
Speak a little bit, if you could, about food noise.
00:10:47.967 --> 00:10:52.727
This is something I hear a lot about the benefits of taking this medication.
00:10:53.107 --> 00:10:58.768
And I do have clients on this, and they, they tell me, like, the food noise is reduced.
00:10:58.778 --> 00:11:12.732
But for people that maybe, you know, If you don't have that, or they wonder, is what I'm feeling termed, quote unquote, food noise, if you could just speak a little bit about what you believe that to be and how, how it reduces that.
00:11:14.597 --> 00:11:16.408
personally don't think I have food noise.
00:11:16.437 --> 00:11:18.668
I am hungry all the time.
00:11:19.087 --> 00:11:20.597
I am just one of those people.
00:11:20.618 --> 00:11:22.947
I probably have a relatively high metabolism.
00:11:23.248 --> 00:11:25.383
and I could eat All day.
00:11:25.462 --> 00:11:29.373
I'm one of those, like I had breakfast, it was full of fiber, full of protein.
00:11:29.403 --> 00:11:32.403
And two hours later I'm like, okay, well I need second breakfast.
00:11:32.403 --> 00:11:33.472
I need my protein bar.
00:11:33.863 --> 00:11:43.903
and so the main benefit for me was not feeling like I needed that and being able to actually space my meals out more appropriately.
00:11:43.903 --> 00:11:46.763
So I had breakfast and then I had.
00:11:46.982 --> 00:11:47.423
Lunch.
00:11:47.653 --> 00:11:53.993
Um, and maybe I had a smaller, you know, protein snack in between, but not like a full second breakfast.
00:11:54.373 --> 00:11:58.072
and, you know, I personally never went on a very high dose.
00:11:58.143 --> 00:12:00.812
I didn't want to be on a very high dose.
00:12:00.832 --> 00:12:20.673
I didn't want, as Kellie said, I didn't want to be in that 800, 000 calorie point where your metabolism is really just Um, and so I ate breakfast, lunch and dinner and probably a little bit of dessert and still had red wine in the evenings while I was on the medication.
00:12:20.972 --> 00:12:28.927
so I can't personally speak to the food noise, but I know a lot of people who struggle with their weight have that where They just think about food all day.
00:12:29.057 --> 00:12:33.748
I think about food all day, but it's because I'm actually hungry and I just want to eat because I have that feeling.
00:12:34.518 --> 00:12:51.817
But I think the food noise part of it is a lot more mental where it's just like, I love food or I love that feeling that sugar gives me and being on the medication, as you said, sort of can train your brain where you're not having that feeling all the time where it's like, Oh, I need candy.
00:12:51.817 --> 00:12:52.437
I want candy.
00:12:52.437 --> 00:12:53.087
I want soda.
00:12:53.087 --> 00:12:53.778
I want this.
00:12:54.258 --> 00:12:55.278
And you realize.
00:12:55.817 --> 00:12:56.597
I don't need that.
00:12:56.908 --> 00:13:01.057
I've lived for however many months you're on the medication without having that feeling.
00:13:01.278 --> 00:13:10.057
And so then when you come off, you can use what you learned from having coaching while on the medication to then change the way you feel about that.
00:13:10.077 --> 00:13:11.888
Or it may just go away entirely.
00:13:12.143 --> 00:13:17.302
Yeah, and to add on to that, like, I think the food noise, it has so many levels to it.
00:13:17.302 --> 00:13:19.653
Like, I don't know that there's like a true.
00:13:20.347 --> 00:13:29.248
Exact definition of it, but I think it's a combination of emotional eating stress, you know, which is also stress cravings and hunger.
00:13:29.258 --> 00:13:33.508
Like it's this combination, this triad of all the things.
00:13:33.538 --> 00:13:37.087
And so if we can, while we're on medication, we don't feel that.
00:13:37.087 --> 00:13:38.957
And so we can start to, okay.
00:13:39.467 --> 00:13:39.738
Okay.
00:13:39.768 --> 00:13:41.087
I don't feel hungry now.
00:13:42.408 --> 00:13:45.717
If I go off medication, some of the food noise is going to come back.
00:13:45.982 --> 00:13:51.222
But how can we prevent as much as possible with your fiber with your protein?
00:13:51.423 --> 00:13:53.942
kind of like spacing out your meals.
00:13:54.263 --> 00:14:08.092
Another thing to go along is while you're on medication, we don't want you skipping meals because that's not something that's going to be done in the future because otherwise it's going to cause that food noise to be even higher.
00:14:08.763 --> 00:14:15.552
what I've heard people explain that come off the medication, they still have the food noise.
00:14:16.178 --> 00:14:23.828
They've learned to deal with it better while they were on medication and they've improved their relationship with food.
00:14:24.188 --> 00:14:28.249
So, I think that that piece of it is really important.
00:14:28.259 --> 00:14:38.928
That's why, that's why coaching while you're still on medication is really, really valuable and while you're transitioning off because we've got to get past that.
00:14:39.683 --> 00:14:40.923
This is me in the past.
00:14:41.274 --> 00:14:44.083
I'm either on a diet or I'm F it.
00:14:45.178 --> 00:14:47.278
It's either one of those two, right?
00:14:47.339 --> 00:14:51.009
And so it's like, on or off, the food is good or bad.
00:14:51.499 --> 00:14:58.288
And you can discover while you're on the medication that like, Oh my gosh, I still can have some of these things and still lose weight.
00:14:58.328 --> 00:14:58.808
Oh my gosh.
00:14:58.808 --> 00:15:07.639
That means that I should be able to maintain my weight while still having, you know, 20 percent some fun foods and, and then making sure I'm getting enough.
00:15:07.668 --> 00:15:10.269
I like to use the word enough and getting nourishment.
00:15:10.719 --> 00:15:24.249
Because getting that enough, getting all that protein, that fiber and those vitamins from fruits and vegetables and all those good things, that's going to reduce that food noise a little bit because your body is nourished the right way.
00:15:24.249 --> 00:15:32.158
So just like Aliza said, like it's a combination of all of this stuff together that really makes it work.
00:15:32.878 --> 00:15:33.298
I like that.
00:15:33.298 --> 00:15:38.248
You talk about not skipping meals because that's not how we're going to maintain.
00:15:38.788 --> 00:15:39.128
Yes.
00:15:39.128 --> 00:15:52.488
You're talking to women who don't want to be on medication long term, but you're also trying to create lifestyle change, which is what this, these medications and what, I mean, frankly, what I'm trying to do with coaching without the medications.
00:15:53.702 --> 00:16:01.153
Which works great for a lot of people, but since we have this other tool, if I have a client ask about it, I'm like, yeah, totally ask your doctor.
00:16:01.243 --> 00:16:15.467
Totally, you know, like, obviously I can't make a recommendation because that's I'm not a doctor, but when we work on changes, I'm always working on things that we want to do as a lifestyle, not as a short term thing.
00:16:15.477 --> 00:16:22.687
If you don't think that you can exercise six days a week, like let's not make that a goal just for the weight loss period.
00:16:22.937 --> 00:16:27.298
If you want to be a person that goes on a walk every single morning, great.
00:16:28.067 --> 00:16:34.062
But Only if that's the way you think you're 60 and 70 year old self lives as well, right?
00:16:34.062 --> 00:16:39.452
So, I think that's really important that you're building a lifestyle even on these medications.
00:16:39.462 --> 00:17:00.528
It's not just a short term diet The other thing I want to just bring up is you're talking about enough This I think is such a key when people are on the medication, so many people, when we talk about some of the side effects, which I do want to ask about, but one thing I think that has been really scary to people is the muscle loss.
00:17:00.557 --> 00:17:02.158
Oh my gosh, you're going to lose muscle.
00:17:02.597 --> 00:17:04.857
And I'm always like, Hey, you're going to lose muscle.
00:17:04.877 --> 00:17:08.107
If you drastically diet any kind of way, if you cut.
00:17:08.472 --> 00:17:13.893
Your calories, any kind of way, if you're going to eat like a toddler and only eat 1200 calories, you're going to lose muscle.
00:17:13.903 --> 00:17:15.682
Like, I'm sorry, that's just the way it is.
00:17:16.049 --> 00:17:16.819
Am I correct?
00:17:16.954 --> 00:17:18.105
Absolutely.
00:17:18.289 --> 00:17:20.839
not the medication causing you to lose muscle.
00:17:20.869 --> 00:17:22.880
It's because you're not eating enough protein.
00:17:23.279 --> 00:17:24.480
Because you're not eating enough.
00:17:24.519 --> 00:17:24.990
Period.
00:17:25.230 --> 00:17:25.619
Yeah?
00:17:25.755 --> 00:17:26.605
Absolutely.
00:17:27.095 --> 00:17:28.765
Yes, you're absolutely correct.
00:17:28.805 --> 00:17:32.214
This happens on all like all low calorie diets.
00:17:32.244 --> 00:17:33.015
This will happen.
00:17:33.015 --> 00:17:35.404
So it's not specific to the drug.
00:17:35.650 --> 00:17:39.799
Yeah, it's not the medic, it's not the medication that causes muscle loss.
00:17:39.819 --> 00:17:45.549
It's a low, low caloric intake with not enough protein and no strength training that's going to cause muscle loss.
00:17:46.549 --> 00:17:46.980
Perfect.
00:17:47.420 --> 00:17:51.640
tell me a little bit about why protein helps preserve muscle,
00:17:51.880 --> 00:17:58.019
That's the whole concept behind macro counting and what makes it superior to pure calorie counting.
00:17:58.029 --> 00:18:03.650
So, you know, back in the eighties and nineties, it was count your calories, eat as little as possible.
00:18:03.799 --> 00:18:04.759
You will lose weight.
00:18:05.160 --> 00:18:05.549
Sure.
00:18:05.589 --> 00:18:10.690
You're going to lose pounds on the scale, but you're going to be losing muscle along with fat as well as water weight.
00:18:10.730 --> 00:18:18.079
And macro counting really came from more of the, CrossFit bodybuilding worlds where people wanted to have a lean physique.
00:18:18.545 --> 00:18:24.184
With muscle mass, and they realize that the thing that you need in that calorie deficit is protein.
00:18:24.664 --> 00:18:26.795
Our muscles are made out of protein.
00:18:27.005 --> 00:18:38.654
So if you are eating 1200 calories a day and 40 grams of protein, your body is going to preferentially break down muscle because it's more available to the body to break down what it goes to first.
00:18:39.115 --> 00:18:43.035
So if you're eating protein and feeding your muscles, what they're built of.
00:18:43.734 --> 00:18:48.345
your body will then start preferentially breaking down your fat cells instead of the muscle.
00:18:48.664 --> 00:18:51.255
and so that's really where this whole concept comes from.
00:18:52.164 --> 00:18:54.105
Most Americans don't eat enough protein.
00:18:54.305 --> 00:19:00.984
We've actually had arguments on social media with people who say, well, the ADA says, you know, you only need 60 grams of protein.
00:19:00.984 --> 00:19:02.922
So why are you telling people to eat more than that?
00:19:02.922 --> 00:19:04.224
Well, because the ADA is wrong.
00:19:04.295 --> 00:19:08.904
Like some of our government bodies and the recommending, you know, we have the food pyramid for how long?
00:19:08.914 --> 00:19:12.039
And that That's just not how life works either.
00:19:12.329 --> 00:19:16.144
so, we really think that people need to be getting about 0.
00:19:16.183 --> 00:19:18.953
8 to 1 grams per pound of ideal body weight.
00:19:18.963 --> 00:19:24.804
If someone weighs 250 pounds and they want to weigh 150 pounds, no, they should not eat 250 grams of protein.
00:19:24.814 --> 00:19:26.759
That's just, you know, That's crazy.
00:19:27.209 --> 00:19:38.439
Um, but getting over a hundred grams a day doable and a huge shift for your goals and your ability to be able to keep on, losing fat and not muscle.
00:19:38.588 --> 00:19:40.778
And our big thing is slow, sustainable changes.
00:19:40.788 --> 00:19:43.628
So if you're eating 40 grams a day, let's get you to 50.
00:19:44.134 --> 00:19:45.173
And then we'll take it from there.
00:19:45.183 --> 00:19:46.114
We'll go to 60.
00:19:46.173 --> 00:19:47.114
We'll go to 70.
00:19:47.483 --> 00:19:51.814
But having that protein intake is going to be so important for preserving your muscle mass.