Awesome and clear post. I appreciate the intuitive nature of your approach as the constant tracking adds stress to my days. Listening to hunger and of course temp & pulse + sleep quality has been very helpful for me.
Hi Nica, I had built my maintenance calories to ~2700+Cal/d. My steps were ~8000/d; I eventually added one zone 2/wk, and I was doing maybe 30m of Flobility ~3-4d/wk. Harrison was also a toddler then.
Thank you for sharing does this mean you were breast feeding I hear this massively increased calorie burn I have seen 600-800 calories burned a day for breast feeding. Do you maintain on less or more now. Are you able to share studies of where you found the 44-48 kcal per kg of body weight, would love to see the data. Thank you
To add … I found several studies on EA and all seem to show EA threshold around 45 kcal per kg of FAT FREE MASS which could be a massive difference for example 1800 FFM or 2400 total weight. Again would love to see where you found these numbers. I did find one study that’s shows 45kcal per total kg for patients who were severely ill such as burn victims.
I’m not sure if I’m ready for cutting or not, I’m still at 1700 / 1800 calories per day but have the other markers all in line. How do we arrange a co sultan ion with you?
1. When I go out of the weightloss-phase, do I increase the calories slowly to maintenense calories again ore do I jump right back to the "before" calories?
2. Do you increase both fat and carbs when you reverse-diet/upping your calories (I gaining weight on 1500 kcal at the moment so trying to increase y calories slowly) ore do you up only carbs?
So you say you don't need to track calories and macros, but it sounds like this really only works if you've already done so for an extended period of time and can eyeball these things, yes? (This relates to a thought I've had when hearing you say on podcasts that people should up their calories slowly, by about 10 calories per week. This would take extremely precise tracking that I can't imagine these apps and calculators are really capable of, not to mention human error, no?).
Are there protein sources that more commonly trigger hypoglycemia than others, or other factors that make protein leading to low blood sugar more likely?
You mention 1:1 coaching here. Yesterday I signed up for the waitlist via Strong Sistas and am curious if you have a ballpark of when your availability might open up for that.
Thanks again. So grateful for your ability to synthesize information that I've been trying to wrap my mind around for along time and make it make sense.
If someone does everything (steps, mechanical tension,prioritizing protein but doesn't track calories) and occasionally just eats whatever they enjoy a lot with their family what would be something you tell them to start with? Tracking weight for a few weeks staying consistent with the basic work?
Awesome and clear post. I appreciate the intuitive nature of your approach as the constant tracking adds stress to my days. Listening to hunger and of course temp & pulse + sleep quality has been very helpful for me.
Could you share what your maintenance calories were for that year and a half? And the daily moveemnt and exercise you engaged in when in maintenance?
Hi Nica, I had built my maintenance calories to ~2700+Cal/d. My steps were ~8000/d; I eventually added one zone 2/wk, and I was doing maybe 30m of Flobility ~3-4d/wk. Harrison was also a toddler then.
Thank you for sharing does this mean you were breast feeding I hear this massively increased calorie burn I have seen 600-800 calories burned a day for breast feeding. Do you maintain on less or more now. Are you able to share studies of where you found the 44-48 kcal per kg of body weight, would love to see the data. Thank you
To add … I found several studies on EA and all seem to show EA threshold around 45 kcal per kg of FAT FREE MASS which could be a massive difference for example 1800 FFM or 2400 total weight. Again would love to see where you found these numbers. I did find one study that’s shows 45kcal per total kg for patients who were severely ill such as burn victims.
I’m not sure if I’m ready for cutting or not, I’m still at 1700 / 1800 calories per day but have the other markers all in line. How do we arrange a co sultan ion with you?
Thank you! Two questions;
1. When I go out of the weightloss-phase, do I increase the calories slowly to maintenense calories again ore do I jump right back to the "before" calories?
2. Do you increase both fat and carbs when you reverse-diet/upping your calories (I gaining weight on 1500 kcal at the moment so trying to increase y calories slowly) ore do you up only carbs?
BEST regards/Linnea
Thank you Kathleen.
So you say you don't need to track calories and macros, but it sounds like this really only works if you've already done so for an extended period of time and can eyeball these things, yes? (This relates to a thought I've had when hearing you say on podcasts that people should up their calories slowly, by about 10 calories per week. This would take extremely precise tracking that I can't imagine these apps and calculators are really capable of, not to mention human error, no?).
Are there protein sources that more commonly trigger hypoglycemia than others, or other factors that make protein leading to low blood sugar more likely?
You mention 1:1 coaching here. Yesterday I signed up for the waitlist via Strong Sistas and am curious if you have a ballpark of when your availability might open up for that.
Thanks again. So grateful for your ability to synthesize information that I've been trying to wrap my mind around for along time and make it make sense.
If someone does everything (steps, mechanical tension,prioritizing protein but doesn't track calories) and occasionally just eats whatever they enjoy a lot with their family what would be something you tell them to start with? Tracking weight for a few weeks staying consistent with the basic work?