The Metabolism Retrain Roadmap (WarriorBabe Live Community Call)

00:00I 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. Going on, everybody. Hey, you guys. As you guys are joining in and getting yourselves set up here, drop a wave emoji in the chat box.

00:36I just want to see who's here for week three for the metabolism repair series. Sweet. I see a thumbs up. Hands. Okay. Awesome. Cool. Welcome, guys. Love this. Three weeks. Three weeks. Three weeks in. Here we are showing up. That matters more than you guys know. So if you guys are new tonight, welcome. If this is one of your first community calls here, welcome. We are in the middle of a metabolism repair series. So I would recommend after this call or on your downtime that go back and watch weeks one and week two because this series is building on itself.

01:14So in week one, we talked about diet rules that got your metabolism where you are right now. Like all of the things that you've done, tried for decades. The reason why we are here from the thoughts and the narratives and the things that, you know, have been programmed in your mind and why you think eating less is better and it's going to get you where you want to be. Well, clearly it has it and that's why you found yourself here. And then week two, Maggie talked about what is already changing inside your body even when you cannot see it yet.

01:47And tonight, tonight is my personally my favorite call of, well, there's one more in the series, but tonight is where we're getting tactical. And I love this stuff. I love speaking of the strategy and the steps and the roadmap. That's what I'm giving you guys tonight. Like the actual step-by-step strategy that we use inside of the Warrior Babe 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 literally have clicks or clicks away to starting this process.

02:28So I want to be clear about what tonight is. This is not like a surface level overview. We are going in deep. So I would highly recommend you guys have some notes. Maybe even recommend opening up your macro method program like on the side or on your phone or somewhere and like following along to the things I'm going to be talking about here tonight. We're talking about like the signs. We're talking about the steps. We're talking about some a little bit about the science. By now in this series, you guys have a lot of the science or you also have heard me talk about this science before.

03:02This isn't the first call on the retraining of metabolism. This is a very hot topic that you guys love to learn about. But in plain language, we're going to talk about like it 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, like 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 guys know exactly where everything is inside the macro method. But again, like I would highly recommend that you, if you haven't yet gotten yourself in there, maybe some of you guys are, which I already know that.

03:36A lot of you guys are getting yourselves in there and you're working through it. But this is just an important strategy to set you guys all up for success. This is what 90% of our Warrior Bay 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. Right.

04:06So week one, diet culture, you know, is actually what it actually did to our bodies. The chronic restriction, the low-fat rules, the low-carb rules. Like as soon as low-fat wasn't the villain anymore, then carbs became the villain. This eat less, move more rule, you know, and how every round of restriction has triggered a metabolic adaptation along the way. Like I like to use this like picture. You did a diet and it told you to eat less and then you didn't get the results that you wanted.

04:38So you did another diet, which you ate lesser. And then you did another diet and you ate lesser and you did another diet, ate lesser. Or you cut out food groups and then you brought them back in. Like your metabolism is all over the place. Right. And then 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, like the leptin rising, like all of it. You guys, this is something that I'm so passionate about. You can't see this going on internally.

05:09It's all invisible from the outside. Like you don't know these things are happening. Maybe you have some symptoms of it and some people think it's like aging and I'm just getting older and this is just happening. But like all of this is real and internal and happening inside of your body. And then you get like external symptoms of it and you think it's other things, but it's so directed towards how you are eating on a daily basis. And then tonight we're going to run through the strategy, like I said, because understanding what happened to your metabolism, understanding that it can change. Those are the first two pieces to this.

05:39And then this is the third piece tonight and how you can actually change it. But before we get into the steps, I want you guys to know like the signs. Like if you actually need to do a retrain. Now 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. That being a lot of people come in and they just want to go into a fat loss phase.

06:09Guys, let me tell you this. If you are coming into warrior babe and you're already, maybe not even aware of what you're eating, but you're probably only 1,000 to 1,200 calories a day, you do not need a fat loss phase. That is only going to just halt your metabolism even more. It's you're doing more of what you've done. Okay. 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 up honestly inside of the retrain.

06:40Like 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. And 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. Okay. I know. I've trust me. 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, yes, I love that. And we're going to do that, but we won't.

07:10We're going to be fighting an uphill battle. If we are 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 to actually know that you are, that you might need one, right? Number one, you are eating very low calories and you are not losing weight. If you are eating 1200, 1300, 1400 calories and your weight is not moving, you, you are, you're not in a deficit anymore.

07:40Your metabolism has adapted down to match that intake. So what used to be a deficit is now your maintenance for your adjusted metabolic rate. So cutting more is, that's what I'm saying here. Cutting more is not the answer. Retraining is. Another sign would be that you've been in a deficit for way too long. Like you've been in debt. Some of you guys have been eating less for years. And even if you've been seeing some results, you being in a prolonged calorie deficit or prolonged restriction without cycling into maintenance or into a retrain causes cumulative metabolic suppression.

08:23So the longer that you are in a restriction, the more significant the retrain is needed before the next fat loss phase will actually help you to produce results. Does that make sense? So you guys that have been in restriction, like in, in calorie deficit or just not eating enough, right? Maybe you don't know how much you're eating, but majority of the case is you're eating not enough. Like 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.

08:54So like majority of you are that way. The longer that you stay there without bringing yourself out of it, like some of you guys being in diet after diet after diet. It's a perfect example. You are, you are dieting and you're never giving your body a break. So the longer that you've been in a deficit, that's more reason why you need to give your body a retrain. Another one is that your energy is chronically low, like not just tired from a busy week low, but like bone tired, foggy, flat, you're dragging through your days.

09:27Even when you've slept, like this could also be 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 of your metabolism is in this like hold on to everything type of mode. Another big one is if I was actually just talking to a warrior babe today on a client success story. And she was like, I just never felt hungry before starting the VIP.

09:58Like I just, 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, then your hunger hormones are getting completely out of whack. The leptin, the ghrelin, and there's dysreg, it's in this dysregulated state. So if you don't, if you can't tell, you're just eating to eat because you know you should eat, but you don't actually have it. Oh, my stomach is growling. I'm hungry. Kind of cue. Then you need to retrain your metabolism.

10:28A lot of women have lost that cue. Another sign would be that you lost and you regain the same weight multiple times, right? It's kind of like what I said a second ago. You've been cycling of losing and regaining without rebuilding your metabolism in between cycles. And that will compound on the metabolic suppression that your body is experiencing. So if you yo-yo diet, which I know a lot of you guys have, your metabolism has been through stress. And it almost certainly needs to retrain before you go into another fat loss attempt.

11:01Like I can't stress that enough. If you guys just stop chasing, like eating less, or if you just stop chasing in a day, like, oh, I need to eat. That mentality of like, crap, I just need to eat. I just need to get food in my system. And like you actually are proactive with paying attention to putting together your meals the night before. And supporting yourself in the retrain and allowing your body to eat more. I promise you, I will lay down my life on this that you will see results by implementing these types of strategies.

11:37Like I've seen so many women's lives change by doing this. I would say those are the major signs of it, right? And just to name something, knowing these signs is step one. But knowing exactly like how suppressed your metabolism is and like what your personal starting point looks like is step two. And that is what the macro method intake is going to determine. And also to double back on that, that is also what a VIP coach builds your program entirely around.

12:09So if you guys are interested in like getting coached by a VIP coach, then 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 just do the work. Now, before I walk you guys through the steps, I want to make sure that you guys are crystal clear on what it actually is. Okay, so what a metabolic retrain, a metabolism retrain, it is a strategic, gradual, intentional increase in your calorie intake over time.

12:49It 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 guys probably are running through your mind right now.

13:26I 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 of this and paying attention to my meals. Maybe the answer that I need to unlock that's going to get me on track with my goals. Another objection that I hear is, well, do I have to track forever?

13:57No. 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 you're seeing the portion sizes that you are now consuming, one, will not only your mind be blown and how much more food you are eating and probably seeing the scale not move because your body is like, thank you for feeding me, but two, you will learn portion sizes. You will learn what it looks like over time when you do this for said years.

14:30Then it will become second nature that you won't have to deal with this at year three or year four or year five. And yes, another objection I feel in my heart right now is it takes a lot of time. Anything new takes a lot of time. Ladies, are you feeling frustrated with body changes you're experiencing during menopause? It's time to take control. If you're between 45 and 65 years old and tired of struggling with body fat and muscle loss,

15:04Warrior Babe is here for you. At Warrior Babe, we've helped over 18,000 women just like you lose body fat, build toned muscle, and understand their bodies better with personalized plans based on hormone and thyroid testing and more. Imagine knowing exactly what your body needs to see real results and results that last. Look, don't wait anymore. Take charge of your health and join our community of strong, empowered women. Visit warriorbabe.com forward slash apply today to start your transformation.

15:36That's warriorbabe.com forward slash apply. All right, let's get back to the show. But I promise you the more that you do it by like week two, week three, it'll get faster and fast. Maverick is whining behind me. It'll get faster and faster the more that you do it. And it's intentional. So you're paying attention to what your body needs and you're intentional about tracking.

16:06It's something that I promise you 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 a I'm retraining so anything goes type of mentality. It's the increases are small. They are intentional. They are macro focused. Protein typically stays high throughout your retrain. Carbohydrates increase gradually and strategically. And then the it's not like a free for all. It's like a precision process.

16:37So it's and it's also not a quick fix. This is one of the most important things that I can tell you that 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, it 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 if you have significant metabolic suppression for years of chronic dieting, it can take longer.

17:08And I just want you to understand that. Because going in with expectations that it will take longer is the best thing that you can do mentally for yourself. But the most important thing that you can also do is that you do this. Because if you do it on the other side, you will have a 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.

17:39Your 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 got to abide by that. And it's not a phase that you stay in forever. Like retraining, it has a beginning, it has a middle and it has an end point. And the end point is the goal is that you reach your true maintenance where your metabolism is now functioning optimally.

18:18Your hormones are regulated and your body is ready to respond to like whatever you decide to do next. And I'll talk about what you can choose to do next after a retraining a little bit. But think of it this way, you guys. Think of a retrain. Think of your metabolism. I love this because I used to drive all stick shift cars up until my mid-20s. Fun fact. But think about your metabolism. Like a car has been stuck in first gear. Like you're grinding.

18:49It's insufficient. It's struggling. You guys know you're just pushing first gear if you're driving stick for a really, really long time. The metabolic retrain process is you shifting out of that and up through the gears. Like you do not go from the first to the fifth in one move, right? You can't just jump from first to fifth gear. You go first. You go to first. Then you go to second. Second to third. And so on. And that is exactly what this is. Like how, if I could break it down in an analogy, the way to put it.

19:21Like giving the engine time to adjust to each new level before moving on to the next. That is the way I want you guys to think about a retrain. Year by year. Week by week. Does that make sense? So the part that you guys came for, right? The step by step. So I'm going to walk you guys through the War of A metabolic retrain 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. All right? Usually it begins by understanding where your metabolism actually is right now.

19:56And that is determined in an assessment that you take. And it's not just like a generic, you know, calculator telling you where you should be based on your height and your weight. Like it's actually based on your, the things that you are doing right now, your current intake, because you have to track for seven days. And then you're figuring out from there, after you do the assessment, nine times out of ten, it's going to tell you where you should start. And that's going to most likely be in the retrain. Okay? That's all, that is inside the macro method.

20:28It is built in the intake process of you getting yourself set up. Now, once the assessment is complete, this is where you guys figure out, this is where you do that seven-day tracking, right? You guys know where we're at in this. Like you do 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, accurate, logging your food, not just being like, hey, I'm trying to be real, like I'm trying to be like new because I started this journey.

20:58Like you're just being honest with yourself and where you're eating. Because that's the baseline, that's the foundation of the retrain. Okay? Now from that, that's where your actual retrain begins. Okay? And the keyword here is gradual. So you are starting from a current intake. Calories then, when you go into the retrain calculator, it's going to tell you the list of steps to take. Like what I would recommend and what it is said in the program, after you come out in the seven days, you will have an idea of like an average number of where your calories were at that week.

21:34And if it's safe to say, that's where your calories probably have been for a while. So let's say your calories are 1500. And maybe that's like step two of the retrain steps that you have that has in for you for the macro method. Then jump there and start there. Do not go backwards. If your average is 1600 or 1700, then start at that step and continue moving forward.

22:04Does that make sense? Okay. So then let's say your starting point is 1500. You are to track and log that for at least two weeks to allow your body to adapt to it. One to two weeks. And this is where you need to do it at least like 80% accurate. 80 to 90% accurate. I understand there's a day you can't be, like I don't want you to be 100%. It's unrealistic to be 100%.

22:36But I do need you to be honest with yourself there. If you have skipped five days of tracking in that window at 1500 calories, then you need to start again at 1500 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 then let's say you do it accurately and you're doing it for two weeks. And like you're on point, you're tracking. Then what you can do is you can take the biofeedback assessment that is inside of the

23:10macro method and you can assess if you are ready to move on to the next stage. Some things that I would also recommend is that like, it's okay if your weight has jumped up, maybe like 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 like three weeks, then I would say, hey, pull it back and just stay for an extra week at this level. But let's say everything's going great.

23:40Let's say you're dropping weight, which is like a majority of the things I hear with coaches inside of VIP with their babes. And by the way, you guys like this is all set up for you guys to do it and coach yourself through it. But VIP is also an option where you have this coach in your corner and you're telling her the feedback that you're experiencing on a weekly basis. And you just let her use her skill set and let her make the changes of if you need to increase

24:11or you don't need to increase. So then from let's say you did 1500, you accurately tracked it, you're feeling great. And you did that for a week, two weeks. You this then from from increase to increase to increase is like, they typically work in like 100 to 150 calories per increase. And they're smaller for a reason. Because you are not I don't need y'all jumping to step four.

24:43Before you did step three accurately, like 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 again. This is because you're playing with you're not and you're going to want to rush through it. But I'm you're not going to be able to like it's in you can't see what's happening internally to your body. But I promise when you do a step by step accurately, at the end, it's gonna you're gonna have that foundation. Like I like I said.

25:15So then same thing applies for each step. How are you feeling? How is your weight? How's your energy? How how are you holding the food? Because I've seen like, a lot of women are like, I'm getting a little bit more sluggish. And they're doing it right. Like they're not like I tracked today, but I didn't track yesterday. And like, I didn't track today, but they're doing it right. These are the things that you need to pay attention to. And there's actually a call on what to expect. I think that's in two weeks with the retrain with weight and with your feeling like your energy and like all of that.

25:48So I'm kind of like mixing them in together. But let's say that you've done the increase. But you're like the food is just feeling heavy. Okay, then stay there for an extra week. That is just your metabolism kind of slowing down to adapt. But if you just keep doing the same thing, our bodies are machines. If you just keep doing the same thing for another week, your body will adapt. Right? So maybe it just maybe doesn't need a two week window. Maybe it needs three weeks. And you will experience that.

26:18And that's why I say get a coach. Because when you get to like week five, or increase five, it can see it can be hard to make sure you're doing the right thing. That's why this program is set for you to give the tools. But a coach can also help you to know that you're on the right track. So then you make each of these increases, right? And what you're going to see, 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.

26:50Your protein target doesn't really, it doesn't decrease during your retrain. Okay? Carbohydrates, they're going to be strategically increasing throughout too as well. Because increasing carbs signals to your body that fuel is available and it supports thyroid function. It replenishes muscle glycogen. It fuels your training. Like majority of that calorie increase during your retrain is you're going to see it coming from the carbohydrates and the fats. And a little bit from the protein.

27:21But fats are helping you with that like hormone production and keeping you satiated, right? Because they're more calorically dense. And it increases more conservatively than carbs do during your retrain. Because fats have more calories per gram than carbs do. Carbs have four calories per gram. Fats have nine calories per gram. Okay? So each week with this, you're making these small increases. And then, like I said, you watch. You monitor the things that are happening.

27:53You 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? Because your hunger and your signals, are they starting to normalize? That's what you will probably notice as you're increasing 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, like, the weight trend. Some of you guys, I want you to know this as a win. If you are increasing your calories, say you started at 1,200 and you've increased up to, like, 1,800 by step, like, 5 or 6.

28:31But your weight hasn't budged. That is a huge win. You just consumed 500 more calories and your weight did nothing. That means your body is consuming 500 more calories and your body is thanking you for the food that you're giving it. And you're eating twice as, like, you're eating more than you were and nothing is happening. That's a win that I want you guys to, like, acknowledge. And that is also a huge win in terms of your metabolism finding its foundation.

29:01Now a lot of you guys will experience your weight going down immediately. And that's where following, like, the steps would be important because your body is going to want to get to that maintenance level pretty quick. Some of you guys will experience the weight going up. This is what I'll say to the weight going up, you guys. Are you honestly tracking it? And this is where I would say having a coach in your corner would be somebody that would be able to call it out. Because sometimes being honest with ourselves is hard to do when you think that you're doing everything right.

29:33It's, like, a humbling moment. It's, like, okay, my weight is going up. But, like, I spent the weekends not tracking and not staying at least, like, 80, 90% on pace. Or, like, I did the five days but, like, I still moved to step number two or step number three. Right? So it's, like, you've got to be honest. If you're not, if 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 be, whoa, whoa, whoa, whoa, whoa, what's going on?

30:06And, yeah, it's going to hold on to fat because you're adding it too fast. There was something else I was going to say to that. But, so, if you are, say, like, you've gained five pounds. Then hold. Hold for a week or two. If you're accurately doing it, hold for a week or two at that step. That's okay. And once it levels out, then move on to the next step. You see how individualized this is because somebody, one person is going to be crushing it, accurately tracking it, right?

30:36And moving step by step by step. The next person could be crushing and accurately tracking it. But their body is reacting differently to the intake of food. So that may need to, the strategy with that person may look different than the strategy from this person, right? It's totally different. Now, did the steps make sense? Because, like, I kind of talked, you're going to walk through a certain amount of steps, right? And it's going to, the retrain will continue week by week, increase by increase, until you reach what we call a true maintenance number.

31:08This is the cavalry level, which your weight is stable. Your energy is optimal. Your hunger cues are regulated. Your body is functioning at, like, a genuinely high metabolic level. True maintenance is not a number that a calculator just spits out. It is a number that your body actually stabilizes at when it is functioning well. For some people, it's going to be 800 calories. You guys may stop at, like, the last step and recognize this is enough food and just stay there and hang out for a while.

31:40Some of you guys will go to the last step, or some of you guys will have 2200 calories for your true maintenance number. Like, some of you guys, it will be higher. The number is not the point. What it is, is the function is. And the function is a metabolism that is efficiently running. Hormones are regulated. You have these cues that you never experienced before. And now your body is ready for whatever comes next. But I'm telling you, you have, and see how it could be, how the timeline could be different for everybody.

32:10People could go through every step. As it says in the program. Some people may have to add that extra week because the body is trying to adjust to the intake. And that's okay. Especially if your system is dysregulated. So that's why I say don't walk into an expectation that this is going to be the timeline that you were at. Walk into the expectation of just taking it week by week and increase by increase. Now, when you do get to the end and you reach that true maintenance number, that is a milestone. That means that your retrain is complete.

32:42And it means that everything that comes after that, whether it's you going into a building phase, whether that's going into a fat loss phase, whether that's staying at maintenance for a season, it's built on a foundation that it can actually hold results. Have you guys, first of all, let me just ask this question because I think this will help frame the context of where I want to go next with my statement. Have you guys ever done this before? Majority is no. So let me say this. When you guys do this, not if, because it's a matter of when.

33:14When you do it and you get to the end of it and it's everything that I just said, the function of your metabolism has finally gotten to the end of it. To a point that it's never gotten to before. What you do next. Will actually be successful. And I will put. My words on that. And I'm very. Big on like keeping to my word, but you have to do this. Right.

33:44And then with that foundation built, I promise you that you go into a fat loss and you 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 that true maintenance, once your metabolism is restored, then again, now you have options. And this is where, in my opinion, it gets really exciting. And also, this is where in the program, the macro method, some of you guys may see it.

34:16I think it's seeable on your end, but it's locked. I've seen in the community. How do I adjust my macros? How do I go from like X from making an adjustment in my fat loss phase? You have to go through this first and finish a specific video in the program before that phase can be. Before that, the third part of the macro method can be unlocked. Did you guys know that? You guys are in the macro method in the program. It's strategically set up. 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.

34:52I know your brains. You guys should see the way that I make these products. I literally sit myself down and think about where you're at at the beginning and where I want you to be at at the end. And how to do it the right way. So the program, okay, this part of the program, when you're at your true maintenance, you have options, okay? And it becomes really exciting at this point because you have that foundation. Now you can move to the building phase if you want. Not a lot of women are going to want to do that.

35:23But it's just – this is where you can like – you're going a little bit more intentionally above the maintenance level into like a little bit of a calorie surplus above your maintenance to fuel muscle growth. So this is what I would talk about to people that are like maybe that like skinny fat. They need to build muscle before we can go into a 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 be revealed.

35:53That makes sense. But not a lot of people go there. Majority of y'all will go into a fat loss phase. And this is – since you have the foundation set, it's now a moderate strategic calorie deficit below your new restored maintenance level. So this stuff is like it's real. It's not one that you've maybe like done from a program or told you to eat – told everybody to eat the same calorie numbers, right? It's not one where your metabolism had to adapt to a program that it was, you know, telling you to eat this set number.

36:27It's now working for where you're at and it's bringing you down. This is what the calculators would do in the program. And then that comes from – it's categorically different from where you were before where you were just grinding with the suppressed metabolism. Does that make sense? So like you worked yourself up here. You have the foundation. Now you're going to put yourself slightly into a deficit. So here is where you should be able to see the results start to happen because your body is now adapted to this number and you're bringing it down.

37:02And then if you don't see much change from the small deficit number, that's okay. You're probably maybe still in – because maintenance level can be a little wide. You would just make a little small adjustment after two weeks, right? And this is all in the program. But this is, again, where you're paying attention to stats, paying attention to your feelings, paying attention to your energy, paying attention to weight, like all of those type – and before and after pictures. Gosh, how have I not said that so far? Before and after pictures. Take before and after pictures before you do rely on the scale because you guys could be, again, eating 500 more calories.

37:41Your weight could be staying the same, but your before and after pictures could be looking drastically different when you are doing the retrain process. So, yeah, with maintenance, you can move into a fat loss phase. Or – and this is what I would recommend for some of you guys that do this retrain. And it will ask you to hold this for about like four weeks when you get to your true maintenance because that's just allowing your body more of that foundation to be set upon. So, it's just allowing your body to get truly settled at whatever your end number is.

38:121,800, 1,900, 2,000 calories is getting your body used to eating that much food. So that when you do go into a fat loss phase, your body is now recognizing you're eating less food. Okay? It's – that's just the science at that point. Okay. Does this all make sense? I would take pictures every week. I see the questions popping in. Yeah. I totally hear you for those of you guys that don't want to take pictures because it's horrendous. It's disappointing.

38:42It sucks. You don't like the way you look. But just think when you look different at the end of this. You're here for a reason. And what cool of a story it'll be when you get all the way to the end and you look at that change. Because I met so many women that didn't want to take pictures, refused to take pictures. Met them where they're at. 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 routine?

39:13That is next week's call. So these are all – this series is built upon – each call is building off of the next. So this call is built, you know, is built off of the first call with getting – the first call I wanted you guys to just change your mindsets around what the diet industry has like told you to do. And now we're here giving you guys the right strategy to implement. So yeah. So all of this too, it's in that macro method. It is in the assessment, the intake assessment that's going to determine your starting point, whether you need to be doing a retrain.

39:47Don't gamify it, guys. Please, like, just be honest with yourself. Like, think about it. You are the client and you are also your coach. So you got to be real. And then the education, the tools, the tracking systems, the frameworks, the resources, it's all implemented inside of this program. And the whole roadmap, like the whole calculator will give you each step that you need to take. If you guys aren't inside of the community and maybe you haven't accessed the macro method yet, then I would recommend the Facebook community.

40:21Then get yourself inside the Facebook community because also we are closing out – Santana, right? Today? Soon? No? End of the month. End of the month we are closing out our challenge and we have awesome prizes that we're giving away for the challenge. So get yourselves inside that community. And then if you guys want to go beyond the macro method, if you want to coach in your corner, like I said, where you don't have to worry about coaching yourself. But you can just be the client and you can show up and be told what to do and allow them to make the calls.

40:53You know, she's in your corner. She's managing the process with you. She's addressing the strategy in real time. She's watching your data week by week. You have somebody – 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 talk through the entire metabolic retrain roadmap. We talk through the assessment, the starting point, the incremental increases, the monitoring, the transition, right? Like the complete strategy. And reading a roadmap is not the same as you navigating the journey.

41:25You know every turn at a map and still can get lost without someone in your car who knows that route. But the metabolic process that we just talked to is – it's individualized process with the worry bay methodology. Like you guys said, you've never done this before. This is something that we have implemented inside of our program a long time ago. And it's something of a huge pillar that we stand on. But it's also something that you can go so much deeper with somebody in your corner. They're going to – the coach is going to be able to tell you, all right, this is where we're starting.

41:58They're going to be able to tell you the macro plan specifically built for you from where you're starting. And then they're going to be able to manage everything week by week. And then you get that like accountability check-in, someone that's telling you about the whole – the process throughout. And like what – like you could be just funneling your questions that you have for your coach and asking her the things that need to be like, why this? Or why do we need to change? Or why am I experiencing this? And she's going to be able to give you her professional approach.

42:31Okay? So that – Santana has put in the link to go apply to one-on-one coaching if that's something that is of interest to you guys. The application is super short. But I would highly recommend going to fill it out and then being able to just chat with somebody on the team to see if it's the right fit for you. So tonight you guys got the roadmap. Step one, seven-day tracking if you haven't done it already. Taking the assessment and then implementing the first wherever you are. I know some of you guys are probably already in the retrain, but hopefully the concepts here, like maybe you're somebody that has jumped from step one to step three and you weren't accurate in the middle and so you're gaining weight now.

43:09Then start over and take it honestly because I promise you when you do it honestly, you're going to build a strong foundation at the end of it. All right? I hope all of that helped you guys. Next week we're going into talking about training, what to – or how to work out. Yeah, how to work out during all of this. So we'll talk about that next week. In the meantime, keep crushing it. Keep showing up for yourselves. I'm proud of you guys for showing up week over week. I know I've seen some familiar faces from each call to each call.

43:40Keep showing up. Being live here is a huge game changer. Okay? Appreciate y'all. And see you guys 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 of the difference, helping more women discover the tools they need to transform the fitness and their confidence. It takes less than a minute, but it can change the path of someone else's journey.

44:12Thank you so much for leaving that review. I appreciate you so much.

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