I discuss the things that most people worry about when it comes to losing weight/fat and body transformation, but these don’t actually matter that much—cortisol and coffee, hormone imbalance, cutting out sugar, etc. I explain why these concerns are overblown and share with you the things you should focus on so you can make real progress toward your goals.

In this episode, I discuss: 

• [00:00 ] Intro
• [02:30 ] The wrong things to focus on
• [02:39 ] #1: Cortisol and coffee
• [04:56 ] Acute rises in cortisol do nothing to body composition
• [10:23 ] #2: Hormone imbalance
• [11:41 ] Importance of tracking progress to avoid plateauing and make more progress
• [14:07 ] Lack of education on nutrition in schools and the impact on public health
• [15:30 ] Nutrition coaches who claim to balance hormones
• [18:07 ] Questions to ask coaches who claim about hormone balance
• [18:49 ] Lab work for hormone assessment
• [21:53 ] #3: Cutting sugar entirely
• [23:22 ] Chronic consumption of processed foods and desserts is the real issue
• [24:09 ] Understanding the root cause of addictive behaviors instead of just cutting them out
• [25:17 ] Sugar is not uniquely fattening
• [26:00 ] Energy balance and its role in weight loss
• [28:21 ] The real impact of hormones on fat loss and how to address it
• [29:31 ] Calorie tracking over restrictive diets and fasting
• [31:51 ] #4: Workout splits
• [33:00 ] Mav’s workout split routine
• [34:55 ] Intensity in training
• [37:18 ] Importance of exertion, recovery, and progress in training
• [39:58 ] #5: Walking and activity levels
• [45:10 ] #6: Eating after certain times
• [47:51 ] Closing remarks

Resources

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