Brandon has been a coach and competitor for almost a decade. (And ladies, he’s single! ??) I wanted to bring Brandon on the podcast to talk about the concept of NEAT and why daily movement/walking is so important for fat loss and health.In this episode, we chat about:➡️Energy expenditure and exercise and why it's important when it comes to sustainable body recomposition ➡️What is NEAT➡️Health benefits of walking and how many steps should we be aiming for per day➡️Why “weekday dieting” doesn’t work➡️Why restrictive diets often fail➡️Why it’s not just calories in versus calories out➡️How and why food quality matters➡️What are the best ways to track movement➡️Understanding the time it takes to achieve resultsLINKSPurchase Saturée Marine Collagen, use discount code KITTY05 for 10% off ?Marine Collagen Follow Kitty on Instagram ?  https://www.instagram.com/kittyblomfield/Follow Craig on Instagram ? https://www.instagram.com/iamcraigmcdonald/Follow Brandon on Instagram?https://www.instagram.com/brandondacruz_/Join our 7 Day Eat More, Train Less, Get Results Challenge ?  https://www.nustrength.com.au/7D-challenge-V1Want to know more about our 16 week Winatlife Accelerator Program? ? Book your callSHOW NOTES02:28 - Brief background Brandon Da Cruz05:44 - What energy flux is and its importance08:45 - What it really takes to maintain a lean body 09:44 - Why 95% of diets fail10:38 - Issues in drastically cutting calories11:56 - Why the weekday diet doesn't work13:02 - Abundance-based mindset13:25 - Eating more and moving more16:01 - Post diet rebound17:10 - Physiological damage versus Mental and Psychological issues17:31 - The importance of tracking food and energy correctly18:31 - Metabolic adaption  research 21:37 - Nutrient restriction and what it does to your body23:17 - Resting metabolic rate24:15 - Why it’s not just calories in versus calories out26:49 - Flexible mindset28:58 - Training like an athlete32:29 - Health benefits of walking and how many steps should we be aiming for per day39:45 - Bridging the gap between optimal and what's practical44:14 - Metabolic syndrome 45:00 - What are the health benefits of movement47:20 - What stress from dieting does to your body47:58 - What are the best ways to track movement52:48 - What is NEAT59:04 - Understanding the time it takes to achieve results