This episode first aired on 15th February 2021 Are you enjoying the podcast? Please leave a rating and a review. Today's podcast is a Solo Q+A answering questions sent in from the question box on my Instagram page. Key Points If you think about a pyramid of prioritization when it comes to weight loss, caloric intake is the bottom of the pyramid, because for 99% of people, the name of the game is calories in versus calories out. Building upon that is your macro split, which will determine how you feel and, to an extent, how you look. Broadly, carbohydrates give you energy, protein repairs your muscles if you're working out, and fat balances your hormone levels. Tailor your caloric intake and macro split to your specific fitness goals, as well as to your particular lifestyle and to how your body and mind respond to different types of food. Just one example Brian gives is to avoid eating carbs at night if you've already hit your calorie limit for the day, but you may do so if carbs happen to help you sleep better—just eat fewer calories the next day. High carb/low fat or low carb/high fat—pick the split that works for you. To avoid disordered eating behaviours, discover your unsupportive beliefs about food. For instance, there is no such thing as "good" and "bad" foods; just foods with different calorie and nutrient values that you eat according to your health and fitness goals. For folks in the U.K., it will also help to dispense with the common "clear your plate" maxim that most people are taught as a child. Unlearn whatever you need to, and take emotion out of eating.

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