We have two amazing, super knowledgeable, and strong guests on the podcast this time. Libby and Ash have been on the podcast numerous times (all of which are great ones to check out - Libby and I just did one on recovery and Ash and I talked about veganism not long ago).This episode is not on one specific topic but about stuff that comes up for women that start diving into the pro metabolic world. Many of these women come from restrictive backgrounds and it’s easy to overeat or over consume. A lot of these women also end up gaining quite a bit of weight.In this episode, Craig, Ash, Libby, and I chat about:➡️Pro-Metabolic weight gain when and when it isn't necessary➡️How extremes are never good➡️Life’s stressors (and why it’s more than food and training)➡️How to approach pro metabolic eating➡️What happens with caloric restriction➡️Why food tracking is a skill➡️How to lose weight (and sustain it)➡️Calories in vs calories out➡️The value of coaching➡️What to prioritise when losing weight➡️How strength training works➡️The health benefits of having more muscle➡️Finding the middle ground➡️How you can’t “spot reduce”➡️What does it mean to be feminine?➡️Drinking alcohol and should you do it when trying to lose weight or improve your health?➡️Low-fat dairy products and why they're totally fine! What to look for when choosing low fat dairy.LINKSJoin our 7-Day Eat More, Train Less, Get Results ChallengeLearn more about our 16-week Winatlife Accelerator Program: Book your callFollow:Kitty Blomfield @kittyblomfieldCraig McDonald @iamcraigmcdonaldLibby Wescombe @libbywescombeAsh Armstrong @strong.sistashttps://www.ncbi.nlm.nih.gov/pmc/articles/PMC7377236/SHOW NOTES03:15 - Ash and Sarah's transition from restrictive diets to a pro-metabolic approach, estrogen overload, how it affected them differently 06:05 - Pro-Metabolic weight gain when it's necessary and when it's not necessary 08:03 - Weight gain vs fat gain09:00 - How extremes are never good09:52 - Powerlifting vs bodybuilding14:28 - Why extreme approaches decrease your stress resilience17:29 - Jumping from one extreme to the next17:54 - Life’s stressors how they affect healing (it's more than just food and training) 26:00 - How to approach pro-metabolic eating when you start28:26 - The importance and benefits of tracking your food intake 32:51 - Why it's not about being obsessive, it's about using it as a tool to learn 38:28 - Why food tracking does not lead to eating disorders43:04 - How do you lose weight? ---- Calories in, calories out?46:40 - What is a calorie deficit47:43 - The four main levers you can pull to create a calorie deficit 49:17 - The metabolic ward studies54:11 - Why not all research studies are good56:45 - Why it's not a one size fits all59:25 - Building muscle and activity levels01:00:56 - Being realistic about what you can achieve and how long it takes01:03:57 - Working on what we can measure01:05:59 - Why prioritising strength training is important when it comes to building muscle01:07:11 - The health benefits of having more muscle01:17:55 - The difference between being lean and being muscular01:31:00 - Fat and toxins01:34:05 - What does it mean to be feminine?01:49:27 - Body shaming01:56:19 - Finding the balance02:00:01 - Doing what makes you happy02:05:12 - Low-fat dairy products and why they're totally fine! What to look for when choosing low fat dairy.