Kate has probably been on the podcast most out of any other of our guests. She is the author of How To Heal Your Metabolism; It’s a great book. If you haven’t read it, I definitely recommend it.We notice a lot of women that come into this space come from restrictive diet backgrounds and then start including carbs and dairy into their diet without actually tracking their calorie intake....and what happens? Unwanted weight gain.So we thought we would talk more about understanding energy balance when it comes to weight gain and weight loss.In this episode, Kate and I chat about:➡️The importance of knowing your starting point➡️Getting honest with yourself and tracking your food➡️How you get stuck in the restrict-binge cycle➡️How to calculate your TDE➡️Why muscle mass matters for energy balance & weight loss➡️Losing water and glycogen when you cut carbs and how this leads to quick 'weight loss'➡️Accounting for your system and individual differences➡️Why you need to understand your specific body energy balance➡️Calories in vs calories out➡️Building muscle and how long it actually takes➡️The importance of muscle mass➡️What it takes to maintain➡️How to make tracking easier and how to simplify it Happy listening I hope you find this podcast helpful and don't forget to take a screenshot of the episode and share it on Instagram stories and tag me at @kittyblomfield. Each month I choose someone who has shared and they get a tub of Saturée Premium Collagen valued at $79.If you loved this episode please help us get the word out to more women and leave a written review and a 5-star rating. Leave a review and rating on iTunes HERE.You can review on Spotify HERE.LINKSJoin our 7-Day Eat More, Train Less, Get Results ChallengeLearn more about our 16-week Winatlife Accelerator Program: Book your callSaturée products: use discount code KITTY05 for 10% offFollow:Kitty Blomfield @kittyblomfieldKate Deering @katedeeringfitnessSHOW NOTES02:20 - Kate's background04:34 - Prometabolic is not a diet04:46 - How to start on a pro-metabolic approach05:56 - Why tracking ACCURATELY is essential06:56 - How restricting carbs can lead to binge eating07:19 - What is energy balance09:22 - Why looking at body composition is important and how strength training will help improve it12:25 - Constipation and why its a metabolic issue14:46 - Are you afraid to strength train because you think you will get bulky?17:18 - Playing the long game17:41 - Why you must be in a calorie deficit to lose weight17:58 - Muscle glycogen and water19:21 - Eating too much too quickly20:55 - Going out on the weekends and over-consuming fat22:24 - Establishing where you at currently and why this is important29:08 - Increase the resting metabolic weight26:56- What it really takes to gain muscle33:28 - How it's easy to maintain muscle mass once you've built it34:41 - How stress affects muscle growth38:02 - Keeping it simple and how it will make it much easier to be consistent with your nutrition39:35 - Why tracking isn't restrictive43:09 - Looking at things differentlyAdvertising Inquiries: https://redcircle.com/brandsPrivacy & Opt-Out: https://redcircle.com/privacy