The Zhanay Health Podcast
Gabriel Zhañay
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Ep 33: Why your macros keep failing you after 40 (and the fix)
In this conversation, Gabriel breaks down the world of calories and macros.In an industry that's fueled by confusion and overwhelm, especially in the health world, Gabriel helps simplify what actually moves the needle to drop body fat, build muscle, and set up your calories correctly. This is more of a technical episode that covers various scientific concepts, so enjoy the deep dive into nutritional science. Enjoy listening in.We covered:- Caloric setup and hypothesis testing- Tracking data and reading trends versus fluctuations- Importance of patience and giving protocols time to work- Metabolic adaptation and diet breaks- Sustainable practices over extreme dieting- The role of consistency and behavior evaluation- Risks of going faster than calculated- Using progress measurements and photos effectively- The concept of the 4 to 1 ratio and diet breaks- Avoiding the all-or-nothing mindsetChapters00:00 Introduction to Macros and Calories00:55 Setting Up Initial Caloric Calculations03:51 Understanding Fat Loss Rates05:07 Example Case Study: 47-Year-Old Woman08:47 Tracking Progress and Data Collection13:48 The Importance of Patience in Progress17:18 Letting Your Plan Breathe20:06 The Four-to-One Ratio for Dieting22:55 Understanding Metabolic Adaptation27:28 Evaluating Your Progress28:45 Addressing Plateaus in Progress34:55 Refeed Days and Diet Breaks36:17 Simplicity in Nutrition and Fitness38:58 The 10-10-10 Rule for Sustainability41:10 Recap and ConclusionIf you're a former athlete or high-achieving parent over 40 who wants to use evidence-based exercise, nutrition, and psychology for your health, the ZH Podcast is your new health and fitness resource.Learn how to create a lean, strong, and healthy body in less time while feeling confident in your health.Get free access to our 9-day body recomposition course and free high-performance health newsletter below:https://zhanayhealth.com/newsletterGet free access to our body recomposition macro calculator:https://zhanayhealth.com/blog/calculatorStay connected:Facebook: https://www.facebook.com/gabriel.zhanayInstagram: https://www.instagram.com/gabriel.zhanay/LinkedIn: https://www.linkedin.com/in/gabriel-zhanay-522153147/YouTube: https://www.youtube.com/@gabriel.zhanay
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