How to Retrain Your Metabolism After Years of Dieting

Nikkiey: I have seen so many women be like, I just want to lose weight, I just want to lose weight. Cutting more is not the answer. Retraining is. I'm going to walk you guys through the WarriorBabe metabolic retraining process exactly as it lives inside the Macro Method. You guys have access to everything that I'm talking about here. It is your roadmap. It begins by understanding where your metabolism actually is right now.

What's going on, everybody? Hey, you guys. As you're joining in and getting yourselves set up here, drop a wave in the chat box. I just want to see who's here for week three of the metabolism repair series. Sweet. I see a thumbs up. Hands. Okay, awesome. Welcome, guys. Love this. Three weeks in. Here we are showing up. That matters more than you guys know.

So if you're new tonight, welcome. If this is one of your first community calls, welcome. We are in the middle of a metabolism repair series, so I would recommend that after this call or on your downtime, you go back and watch week one and week two, because this series is building on itself.

In week one, we talked about the diet rules that got your metabolism where it is right now. All of the things that you've tried for decades. The reason why we are here: the thoughts and the narratives and the things that have been programmed in your mind, and why you think eating less is better and is going to get you where you want to be. Well, clearly it hasn't, and that's why you found yourself here. And then in week two, Maggie talked about what is already changing inside your body even when you cannot see it yet.

And tonight is personally my favorite call of the series. Well, there's one more in the series, but tonight is where we're getting tactical. And I love this stuff. I love speaking about the strategy and the steps and the roadmap. That's what I'm giving you guys tonight: the actual step-by-step strategy that we use inside of the WarriorBabe methodology to retrain a suppressed metabolism. It is the same strategy that lives inside of the Macro Method program that a lot of you guys have access to, and you're literally clicks away from starting this process.

So I want to be clear about what tonight is. This is not a surface-level overview. We are going in deep. So I would highly recommend you have some notes. I'd even recommend opening up your Macro Method program on the side or on your phone and following along with the things I'm going to be talking about tonight. We're talking about the signs. We're talking about the steps. We're talking a little bit about the science. By now in this series, you have a lot of the science, or you've heard me talk about this science before.

This isn't the first call on retraining the metabolism. This is a very hot topic that you guys love to learn about. But we're going to talk about it in plain language, at a level that you can actually use. So hopefully by the end of this call, you're going to understand exactly how the metabolism retrain works, whether you need one, and what the process looks like from start to finish. At the end of this, I'm going to let you know exactly where everything is inside the Macro Method. But again, I would highly recommend that you get yourself in there if you haven't yet. I already know a lot of you guys are getting yourselves in there and working through it.

This is just an important strategy to set you all up for success. This is what 90% of our WarriorBabe VIPs that are in one-on-one coaching with our coaches go through at the beginning of their journey, because their metabolism is in need of this.

Okay. So really quick, because I know not everyone was here for every week, I just want to connect the dots. Week one: what diet culture actually did to our bodies. The chronic restriction, the low-fat rules, the low-carb rules. As soon as low-fat wasn't the villain anymore, then carbs became the villain. This eat less, move more rule, and how every round of restriction has triggered a metabolic adaptation along the way. I like to use this picture. You did a diet and it told you to eat less, and then you didn't get the results that you wanted.

So you did another diet, where you ate less. And then you did another diet and you ate less, and another diet, and you ate less. Or you cut out food groups and then you brought them back in. Your metabolism is all over the place.

And then in week two, Maggie walked you through what is actually happening inside your body during your retrain. The hormonal recalibration, the thyroid waking up, the cortisol coming down, the leptin rising, all of it. You guys, this is something that I'm so passionate about. You can't see this going on internally. It's all invisible from the outside. You don't know these things are happening. Maybe you have some symptoms of it, and some people think it's aging, like, I'm just getting older and this is just happening. But all of this is real and internal and happening inside of your body. And then you get external symptoms of it and you think it's other things, but it's so directly tied to how you are eating on a daily basis.

And then tonight we're going to run through the strategy, like I said. Understanding what happened to your metabolism and understanding that it can change, those are the first two pieces. And this is the third piece tonight: how you can actually change it.

But before we get into the steps, I want you to know the signs, so you know if you actually need to do a retrain. I talk about this inside the Macro Method because not every woman does, but I will say about 90% of you do. And starting in the wrong place is one of the most common mistakes that I see. A lot of people come in and they just want to go into a fat loss phase.

Guys, let me tell you this. If you are coming into WarriorBabe and you're maybe not even aware of what you're eating, but you're probably only at 1,000 to 1,200 calories a day, you do not need a fat loss phase. That is only going to halt your metabolism even more. You're doing more of what you've already done. So being honest with yourself is the most important thing that you can do when you take the assessments inside of the program, and when you start yourself honestly inside of the retrain.

If it says you need to do it, don't gamify the assessments in the program. I've seen that inside the community. Be honest. If it's telling you to do a retrain, do a retrain. And if you don't like that it's telling you to do that, that means even more that you have to do it. I know. Trust me, I've coached over 20,000 women. I have seen so many women be like, I just want to lose weight, I just want to lose weight. Cool, I love that. And we're going to do that, but we're going to be fighting an uphill battle if we're cutting you into a deficit again. Your body is going to fight against you at that point. You've been doing that all of your life. So this strategy needs to be implemented.

But how do you actually know that you might need one? Number one: you are eating very low calories and you are not losing weight. If you are eating 1,200, 1,300, 1,400 calories and your weight is not moving, you're not in a deficit anymore. Your metabolism has adapted down to match that intake. So what used to be a deficit is now maintenance for your adjusted metabolic rate. That's what I'm saying here: cutting more is not the answer. Retraining is.

Another sign is that you've been in a deficit for way too long. Some of you guys have been eating less for years. And even if you've been seeing some results, being in a prolonged calorie deficit or prolonged restriction without cycling into maintenance or into a retrain causes cumulative metabolic suppression. So the longer that you are in restriction, the more significant the retrain that's needed before the next fat loss phase will actually help you produce results. Does that make sense?

So you guys that have been in restriction, in a calorie deficit or just not eating enough. Maybe you don't know how much you're eating, but in the majority of cases you're not eating enough. You're one of those people that's like, okay, well, I'm going to have lunch and then I'm going to have dinner. And that was me when I first started. So the majority of you are that way. The longer that you stay there without bringing yourself out of it, like some of you guys doing diet after diet after diet, that's a perfect example. You are dieting and you're never giving your body a break. So the longer that you've been in a deficit, the more reason you need to give your body a retrain.

Another one is that your energy is chronically low. Not just tired-from-a-busy-week low, but bone tired, foggy, flat, dragging through your days, even when you've slept. This could also be something at a hormonal level that may need to be addressed. But if your energy is feeling this way, your body is most likely running on insufficient fuel. And it's one of the clear signs that your metabolism is in this hold-on-to-everything type of mode.

Another big one: I was actually just talking to a WarriorBabe today for a client success story, and she was like, I just never felt hungry before starting the VIP. I didn't know when I was hungry. I didn't have those hunger cues, because she was in chronic stress. And if you're in chronic stress, your hunger hormones get completely out of whack. The leptin, the ghrelin, they're in this dysregulated state. So if you can't tell, if you're just eating because you know you should eat, but you don't actually have that "oh, my stomach is growling, I'm hungry" kind of cue, then you need to retrain your metabolism. A lot of women have lost that cue.

Another sign is that you've lost and regained the same weight multiple times. It's kind of like what I said a second ago. You've been cycling through losing and regaining without rebuilding your metabolism in between cycles. And that compounds the metabolic suppression that your body is experiencing. So if you've yo-yo dieted, which I know a lot of you guys have, your metabolism has been through stress, and it almost certainly needs a retrain before you go into another fat loss attempt.

I can't stress that enough. If you just stop chasing eating less, or stop that mentality during the day of, crap, I just need to eat, I just need to get food in my system, and you're actually proactive with putting together your meals the night before, supporting yourself in the retrain and allowing your body to eat more, I promise you, I will lay down my life on this, you will see results by implementing these types of strategies. I've seen so many women's lives change by doing this.

I would say those are the major signs. And just to name something: knowing these signs is step one. But knowing exactly how suppressed your metabolism is and what your personal starting point looks like is step two. And that is what the Macro Method intake is going to determine. And to double back on that, that is also what a VIP coach builds your program entirely around.

So if you're interested in getting coached by a VIP coach, I would apply, so that you don't have to implement this strategy on your own. You have somebody that's implementing it for you, and all you have to do is the work.

Now, before I walk you through the steps, I want to make sure you're crystal clear on what it actually is. A metabolism retrain is a strategic, gradual, intentional increase in your calorie intake over time. It is designed to bring your metabolic rate back up. It is designed to restore your hormone function. It is designed to rebuild your body's capacity to process and use food more efficiently. It is structured. It is tracked. It is monitored week by week. And it is different for every woman based on where her metabolism is starting from. Nobody is going to have the same macro numbers starting out with a retrain.

Now, let me say this, because I can feel some objections on my heart that a lot of you are probably running through your minds right now. "I don't feel like tracking my macros." I hear this one all of the time. Look, if you just want to do what you've done so far and get nowhere different, then by all means do that. But you have to implement something that you've never done before and be open to the concept that paying attention to your meals may be the answer you need to unlock to get on track with your goals.

Another objection that I hear is, "Do I have to track forever?" No. But what you do need to do is develop a skill set that I say will serve you for the rest of your life. When you track intentionally, and you're weighing your food on a scale and seeing the portion sizes that you're now consuming, one, your mind will be blown by how much more food you are eating, and you'll probably see the scale not move because your body is like, thank you for feeding me. And two, you will learn portion sizes. You will learn what it looks like over time, and when you do this for years, it will become second nature, so you won't have to deal with this at year three or year four or year five.

And another objection I feel in my heart right now is, "It takes a lot of time." Anything new takes a lot of time.

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Nikkiey: But I promise you, the more you do it, by week two, week three, it'll get faster and faster. Maverick is whining behind me. It'll get faster and faster the more you do it. And it's intentional. You're paying attention to what your body needs and you're intentional about tracking. I promise you it will be a game changer moving forward.

Now, what it is not: it's not an excuse to eat whatever you want. It's not an "I'm retraining, so anything goes" type of mentality. The increases are small. They are intentional. They are macro focused. Protein typically stays high throughout your retrain. Carbohydrates increase gradually and strategically. It's not a free-for-all. It's a precision process.

And it's also not a quick fix. This is one of the most important things I can tell you: a proper metabolic retrain takes time. For some women, it's going to take three months. Some women that dive right in and do it strategically can see results in four weeks. You can notice a difference in your energy in two. Or it may take a year. If you have significant metabolic suppression from years of chronic dieting, it can take longer.

And I just want you to understand that, because going in with the expectation that it will take longer is the best thing you can do mentally for yourself. But the most important thing you can do is actually do this. Because if you do it, on the other side you will have the foundation of a stable metabolism.

Quick break. If you're finding this episode helpful so far, it would mean a lot if you could hit pause for just a second, leave a quick rating or a review, or share it with someone who could benefit from it. Your support helps more women discover these tools to build muscle, lose fat and feel confident. Thank you so much for being a part of this journey with me.

Now, the timeline is determined by your body's response, not a calendar. And you just have to abide by that. And it's not a phase that you stay in forever. Retraining has a beginning, a middle and an end point. And the goal at the end point is that you reach your true maintenance, where your metabolism is now functioning optimally, your hormones are regulated, and your body is ready to respond to whatever you decide to do next. I'll talk about what you can choose to do next after a retrain in a little bit.

But think of it this way, you guys. I love this because I drove stick shift cars up until my mid-20s. Fun fact. Think of your metabolism like a car that has been stuck in first gear. You're grinding. It's inefficient. It's struggling. You know you're just pushing first gear for a really, really long time if you're driving stick. The metabolic retrain process is you shifting out of that and up through the gears. You do not go from first to fifth in one move. You can't just jump from first to fifth gear. You go to first. Then you go to second. Second to third, and so on. And that is exactly what this is, if I could break it down in an analogy: giving the engine time to adjust to each new level before moving on to the next. That is the way I want you to think about a retrain. Week by week. Does that make sense?

So, the part you guys came for: the step by step. I'm going to walk you through the WarriorBabe metabolic retrain process exactly as it lives inside the Macro Method. You have access to everything I'm talking about here. It is your roadmap. It begins by understanding where your metabolism actually is right now.

And that is determined in an assessment that you take. It's not a generic calculator telling you where you should be based on your height and your weight. It's actually based on the things you are doing right now, your current intake, because you have to track for seven days. And after you do the assessment, nine times out of ten, it's going to tell you where you should start, and that's most likely going to be in the retrain. That is inside the Macro Method. It is built into the intake process of getting yourself set up.

Now, once the assessment is complete, this is where you do that seven-day tracking. You do the assessment, you do the seven-day tracking. And Maggie even mentioned this last week because it's so important: seven days of you being honest and accurate and logging your food. Not, hey, I'm trying to be new because I started this journey. You're just being honest with yourself about what you're eating. Because that's the baseline. That's the foundation of the retrain.

Now, from that, that's where your actual retrain begins. And the keyword here is gradual. You are starting from your current intake. When you go into the retrain calculator, it's going to give you the list of steps to take. What I would recommend, and what it says in the program, is that after you come out of the seven days, you will have an idea of an average number of where your calories were that week.

And it's safe to say that's probably where your calories have been for a while. So let's say your calories are 1,500, and maybe that's step two of the retrain steps the Macro Method has laid out for you. Then jump there and start there. Do not go backwards. If your average is 1,600 or 1,700, then start at that step and continue moving forward. Does that make sense?

Okay. So let's say your starting point is 1,500. You are to track and log that for at least two weeks, one to two weeks, to allow your body to adapt to it. And this is where you need to be at least 80 to 90% accurate. I understand there are days you can't be. I don't want you to be 100%. It's unrealistic to be 100%. But I do need you to be honest with yourself there. If you have skipped five days of tracking in that window at 1,500 calories, then you need to start again at 1,500 calories. You cannot jump to the next step. You're not doing it right at that point. Can we all just be honest with ourselves there?

Okay. So let's say you do it accurately for two weeks, you're on point, you're tracking. Then you can take the biofeedback assessment inside of the Macro Method and assess whether you're ready to move on to the next stage. Something I would also say is that it's okay if your weight has jumped up, maybe anywhere from two, three, four pounds. That's okay. That's normal. It's not all fat. But if it's jumping up too fast over the course of three weeks, then I would say pull it back and stay an extra week at that level.

But let's say everything's going great. Let's say you're dropping weight, which is the majority of what I hear from coaches inside of VIP with their babes. And by the way, this is all set up for you to do it and coach yourself through it. But VIP is also an option, where you have a coach in your corner and you're telling her the feedback you're experiencing on a weekly basis, and you just let her use her skill set and make the calls on whether you need to increase or not.

So let's say you did 1,500, you accurately tracked it, you're feeling great, and you did that for a week or two. From increase to increase to increase, they typically work in 100 to 150 calories per increase. And they're smaller for a reason. I don't need y'all jumping to step four before you did step three accurately. And again, the same thing applies: if you did not track accurately in step two for five days, then you need to restart step two. You're going to want to rush through it. But you can't see what's happening internally in your body. I promise when you do it step by step accurately, at the end you're going to have that foundation, like I said.

So the same thing applies for each step. How are you feeling? How is your weight? How's your energy? How are you holding the food? Because I've seen a lot of women say, I'm getting a little bit more sluggish, and they're doing it right. They're not like, I tracked today but I didn't track yesterday. They're doing it right. These are the things you need to pay attention to. And there's actually a call on what to expect in the retrain, I think in two weeks, with weight and with how you're feeling, your energy and all of that. So I'm kind of mixing them in together.

But let's say you've done the increase, and the food is just feeling heavy. Okay, then stay there for an extra week. That's just your metabolism slowing down to adapt. If you just keep doing the same thing, our bodies are machines. If you keep doing the same thing for another week, your body will adapt. So maybe it doesn't need a two-week window. Maybe it needs three weeks. And you will experience that.

And that's why I say get a coach. Because when you get to week five, or increase five, it can be hard to make sure you're doing the right thing. That's why this program is set up to give you the tools. But a coach can also help you know that you're on the right track.

So you make each of these increases. And what you're going to see is that protein is going to stay high pretty much throughout. Protein is a non-negotiable, you guys. It protects your muscle during the increases. It supports your metabolism. It keeps your body satiated. Your protein target doesn't decrease during your retrain.

Carbohydrates are going to be strategically increasing throughout as well, because increasing carbs signals to your body that fuel is available, it supports thyroid function, it replenishes muscle glycogen, and it fuels your training. You're going to see the majority of the calorie increase during your retrain coming from carbohydrates and fats, and a little bit from protein.

Fats help with hormone production and keeping you satiated, because they're more calorically dense. And they increase more conservatively than carbs do during your retrain, because fats have more calories per gram than carbs. Carbs have four calories per gram. Fats have nine calories per gram.

So each week, you're making these small increases. And then, like I said, you watch. You monitor what's happening. You monitor your weight trend. You monitor your energy levels. You monitor your training performance. Are you getting stronger? Are you recovering faster? How are you feeling? How is your hunger? How is your fullness? Are your hunger signals starting to normalize? That's what you'll probably notice as you increase your food. You're like, wow, my metabolism is waking up. I'm actually feeling hungry when I first wake up in the morning.

Same thing with the weight trend. I want some of you to know this is a win. If you are increasing your calories, say you started at 1,200 and you've increased up to 1,800 by step five or six, but your weight hasn't budged, that is a huge win. You just consumed hundreds more calories and your weight did nothing. Your body is thanking you for the food you're giving it. You're eating more than you were and nothing is happening. That's a win that I want you to acknowledge. And it's also a huge win in terms of your metabolism finding its foundation.

Now, a lot of you will experience your weight going down immediately. That's where following the steps is important, because your body is going to want to get to that maintenance level pretty quickly.

Some of you will experience the weight going up. This is what I'll say to the weight going up, you guys: are you honestly tracking it? This is where having a coach in your corner helps, because she'd be able to call it out. Sometimes being honest with ourselves is hard to do when you think you're doing everything right. It's a humbling moment. It's like, okay, my weight is going up, but I spent the weekends not tracking and not staying at least 80 to 90% on pace. Or I only tracked five days, but I still moved to step two or step three. You've got to be honest. You can't move on to the next step if you're not doing step one accurately. Because if you keep increasing, your metabolism is going to go, whoa, whoa, whoa, what's going on? And yes, it's going to hold on to fat, because you're adding it too fast.

There was something else I was going to say about that. But say you've gained five pounds. Then hold. If you're doing it accurately, hold for a week or two at that step. That's okay. And once it levels out, move on to the next step.

You see how individualized this is? One person is going to be crushing it, accurately tracking, and moving step by step by step. The next person could be crushing it and accurately tracking too, but their body is reacting differently to the intake of food. So the strategy for that person may look different than the strategy for this person. It's totally different.

Now, did the steps make sense? You're going to walk through a certain number of steps, and the retrain will continue week by week, increase by increase, until you reach what we call a true maintenance number. This is the calorie level at which your weight is stable, your energy is optimal, your hunger cues are regulated, and your body is functioning at a genuinely high metabolic level. True maintenance is not a number that a calculator just spits out. It is the number your body actually stabilizes at when it is functioning well.

For some people it's going to be 1,800 calories. You may stop before the last step, recognize this is enough food, and just stay there and hang out for a while. Some of you will go to the last step, or some of you will have 2,200 calories as your true maintenance number. For some of you, it will be higher. The number is not the point. The function is. And the function is a metabolism that is running efficiently. Hormones are regulated. You have cues you never experienced before. And now your body is ready for whatever comes next.

And see how the timeline could be different for everybody? Some people could go through every step as it says in the program. Some people may have to add an extra week because the body is trying to adjust to the intake. And that's okay, especially if your system is dysregulated. That's why I say don't walk in with an expectation of a specific timeline. Walk in with the expectation of taking it week by week and increase by increase.

Now, when you do get to the end and reach that true maintenance number, that is a milestone. It means your retrain is complete. And it means that everything that comes after that, whether it's going into a building phase, going into a fat loss phase, or staying at maintenance for a season, is built on a foundation that can actually hold results.

First, let me ask a question, because I think it will help frame the context for my next statement. Have you guys ever done this before? The majority say no. So let me say this. When you do this, not if, because it's a matter of when. When you get to the end of it and it's everything I just said, the function of your metabolism has gotten to a point it's never gotten to before. And what you do next will actually be successful. I will put my word on that. And I'm very big on keeping my word. But you have to do this.

And with that foundation built, I promise you that when you go into fat loss and put yourself in a mild deficit, it's going to work. Does that make sense? Because now you have a foundation that can actually hold results.

So once you've reached true maintenance and your metabolism is restored, now you have options. And this is where, in my opinion, it gets really exciting. This is also where, in the Macro Method, some of you may see it. I think it's visible on your end, but it's locked. I've seen people ask in the community, how do I adjust my macros? How do I make an adjustment in my fat loss phase? You have to go through this first and finish a specific video in the program before the third part of the Macro Method can be unlocked. Did you guys know that? If you're in the Macro Method, it's strategically set up that way. Why? Because I've coached so many women that I know women just jump to that area and start changing their numbers when they shouldn't.

I know your brains. You should see the way I make these products. I literally sit myself down and think about where you're at at the beginning, where I want you to be at the end, and how to do it the right way.

So in this part of the program, when you're at your true maintenance, you have options, and it becomes really exciting at this point because you have that foundation. You can move to a building phase if you want. Not a lot of women are going to want to do that. But this is where you go intentionally a little bit above maintenance, into a small calorie surplus, to fuel muscle growth. This is what I would talk about with people who are maybe skinny fat. They need to build muscle before we go into fat loss and reveal the muscle. Sometimes people need to spend time in this building phase, because if we go into a fat loss phase, there won't be much muscle to reveal. That makes sense.

But not a lot of people go there. The majority of y'all will go into a fat loss phase. And since you have the foundation set, it's now a moderate, strategic calorie deficit below your new restored maintenance level. This is real. It's not one you've maybe done from a program that told everybody to eat the same calorie numbers. It's not one where your metabolism had to adapt to a program telling you to eat a set number.

It's now working from where you're at and bringing you down. This is what the calculators in the program do. And it's categorically different from where you were before, when you were just grinding with a suppressed metabolism. Does that make sense? You worked yourself up here. You have the foundation. Now you're going to put yourself slightly into a deficit. And this is where you should see the results start to happen, because your body has adapted to this number and you're bringing it down.

And if you don't see much change from the small deficit, that's okay. Maintenance can be a little wide. You would just make a small adjustment after two weeks. This is all in the program. But this is, again, where you're paying attention to stats, paying attention to your feelings, your energy, your weight, all of that, and before and after pictures. Gosh, how have I not said that so far? Before and after pictures. Take before and after pictures rather than relying on the scale, because again, you could be eating 500 more calories, your weight could be staying the same, and your before and after pictures could look drastically different when you are doing the retrain process.

So yes, from maintenance you can move into a fat loss phase. Or, and this is what I would recommend for some of you who do this retrain, the program will ask you to hold for about four weeks when you get to your true maintenance, because that allows more of that foundation to be set. It's allowing your body to get truly settled at whatever your end number is. 1,800, 1,900, 2,000 calories: it's getting your body used to eating that much food. So that when you do go into a fat loss phase, your body recognizes that you're eating less food. That's just the science at that point. Does this all make sense?

I would take pictures every week. I see the questions popping in. Yes, I totally hear those of you who don't want to take pictures because it's horrendous. It's disappointing. It sucks. You don't like the way you look. But just think about when you look different at the end of this. You're here for a reason. And what a cool story it'll be when you get all the way to the end and look at that change. I've met so many women who didn't want to take pictures, refused to take pictures. We met them where they were. Fine, don't take the pictures. They got to the end, they saw incredible results, and they got mad that they didn't take the beginning photo.

Great question, Carrie: does your fitness routine need to change during your retrain? That is next week's call. Each call in this series builds off the one before. In the first call, I wanted you to change your mindset around what the diet industry has told you to do. And now we're here giving you the right strategy to implement.

So all of this is in the Macro Method. It's in the intake assessment that's going to determine your starting point and whether you need to be doing a retrain. Don't gamify it, guys. Please, just be honest with yourself. Think about it: you are the client and you are also your coach. So you've got to be real. And the education, the tools, the tracking systems, the frameworks, the resources, it's all inside this program. And the whole roadmap, the calculator, will give you each step you need to take.

If you aren't inside the community and maybe you haven't accessed the Macro Method yet, I would recommend getting yourself inside the Facebook community, because we're also closing out our challenge. Santana, is it today? Soon? End of the month. At the end of the month we are closing out our challenge, and we have awesome prizes we're giving away. So get yourselves inside that community.

And if you want to go beyond the Macro Method and have a coach in your corner, like I said, you don't have to worry about coaching yourself. You can just be the client, show up, be told what to do, and let them make the calls. She's in your corner. She's managing the process with you. She's adjusting the strategy in real time. She's watching your data week by week. You're checking in with her. That is the VIP program, and I'll talk about that in a second.

But before I close out, I just want to say something directly. We talked through the entire metabolic retrain roadmap. We talked through the assessment, the starting point, the incremental increases, the monitoring, the transition. The complete strategy. But reading a roadmap is not the same as navigating the journey. You can know every turn on a map and still get lost without someone in your car who knows the route.

The metabolic retrain process we just talked through is an individualized process within the WarriorBabe methodology. Like you said, you've never done this before. This is something we implemented inside our program a long time ago, and it's a huge pillar that we stand on. But it's also something you can go so much deeper with when you have somebody in your corner. The coach is going to be able to tell you, all right, this is where we're starting.

They're going to build the macro plan specifically for you from where you're starting. And then they're going to manage everything week by week. And you get that accountability check-in, someone guiding you through the whole process. You can funnel your questions to your coach and ask her things like, why this? Why do we need to change? Why am I experiencing this? And she's going to be able to give you her professional approach.

Santana has put in the link to apply for one-on-one coaching if that's something that interests you. The application is super short. I would highly recommend filling it out and then chatting with somebody on the team to see if it's the right fit for you.

So tonight you got the roadmap. Step one: seven-day tracking if you haven't done it already. Take the assessment, and then start the first step wherever you are. I know some of you are probably already in the retrain, but hopefully these concepts help. Maybe you're somebody who jumped from step one to step three, you weren't accurate in the middle, and now you're gaining weight. Then start over and do it honestly, because I promise you, when you do it honestly, you're going to build a strong foundation by the end of it.

All right, I hope all of that helped you. Next week we're going to talk about training, how to work out during all of this. In the meantime, keep crushing it. Keep showing up for yourselves. I'm proud of you for showing up week over week. I've seen some familiar faces from call to call. Keep showing up. Being live here is a huge game changer. Appreciate y'all, and see you next week. Bye, everyone.

Hey, really quick before you go, I have one small favor to ask. If this episode brought you value or sparked something in you, take just a moment to hit that review button. Your rating and review make all the difference in helping more women discover the tools they need to transform their fitness and their confidence. It takes less than a minute, but it can change the path of someone else's journey. Thank you so much for leaving that review. I appreciate you so much.