In this episode, Lou shares a personal reset approach to fat loss, detailing a plan to lose 4kg in 4 weeks by refining daily habits. While the goal is not strictly to lose that amount, she focuses on practical strategies for those feeling stuck in unhealthy routines. Lou explains the science behind calories, energy expenditure, and the importance of creating a calorie deficit for fat loss.

KEY TAKEAWAYS

• To lose fat, it's essential to consume fewer calories than you burn, creating a calorie deficit. Understanding your Total Daily Energy Expenditure (TDEE) helps in determining how many calories to consume for weight loss.

• Non-exercise activity thermogenesis (NEAT) plays a significant role in daily calorie burn. Simple actions like walking more, standing up frequently, and being less sedentary can significantly increase calorie expenditure without the need for intense workouts.

• Consuming adequate protein is crucial for muscle repair, satiety, and maintaining muscle mass during weight loss. It also has a higher thermic effect, meaning your body burns more calories digesting protein compared to fats and carbohydrates.

• Planning meals and snacks within specific time windows can help reduce mindless snacking and improve adherence to a calorie-controlled diet. This approach allows for better digestion and helps manage hunger levels.

• Adequate sleep is vital for regulating hunger hormones and maintaining willpower. Reducing late-night activities, such as creating social media content, can help improve sleep quality, which in turn supports better dietary choices and overall health.

BEST MOMENTS

"Calories in versus calories out, it's literally science. In order to lose fat, you need to be using more energy than you are putting in your body."

"I am going to remove bagels and bread, they are quite calorie dense. I was having three a day, and realistically, if I'm reducing my running, I do not need three bagels a day."

"Changing your environment will help you change your habits. Removing yourself from that environment where you did the bad snacking makes it easier to stick to your goals."

"Eat only at planned meal times, including a planned snack time. This is going to reduce mindless snacking and supports calorie control."

"The goal is not perfection at all, it's just progress. If you slip up, just reset and keep going."

VALUABLE RESOURCES

https://linktr.ee/theexerciseengineer
lou@theexerciseengineer.com

ATHENA Nutrition for Females: https://t.cfjump.com/90866/t/89892

Apply to be coached by me here: https://tr.ee/TFsv2VpeG4

HOST BIO

Lou's personal journey with body confidence and food struggles began at the age of 15, where overeating and guilt around food consumed her. But everything changed during the lockdown in March 2020. Determined to regain control, Lou immersed herself in research, found joy in working out in her garden, and started tracking her nutrition and steps. Surprisingly, she lost a stone in less than three months and discovered a newfound love for fitness.

Fueling her passion, Lou pursued personal training qualifications and launched her Instagram page in September 2020. After months of building a solid foundation, branding, and gaining relevant expertise, she started helping others achieve what once felt impossible—losing fat, feeling empowered, and loving the journey without restrictions. With numerous success stories, digital products, and a thriving membership program called Train with Lou, Lou now coaches, teaches, and learns about food, exercise, and mindset.

This Podcast has been brought to you by Disruptive Media. https://disruptivemedia.co.uk/

Lou shares an exhilarating recap of her recent marathon experience, achieving a remarkable time of 3 hours and 25 minutes. She looks into the intricacies of her taper week, discussing training adjustments, carb-loading strategies, and race day preparations. Lou also reflects on her choice to run without headphones, the effectiveness of a negative split strategy, and the importance of proper fuelling during the race.

KEY TAKEAWAYS

• Reducing training volume in the weeks leading up to a marathon is crucial for recovery and performance. This includes maintaining some activity while allowing the body to rest and recover from fatigue.

• Consuming 8 to 12 grams of carbohydrates per kilogram of body weight in the days before the race can enhance glycogen stores. It's important to balance carb intake with overall calorie consumption to avoid feeling overly full on race day.

• Having a structured morning routine, including a nutritious breakfast and hydration, is vital. It's recommended to eat breakfast early to allow for digestion before the race starts.

• Starting the race conservatively and gradually increasing pace can lead to better overall performance. This strategy was successfully implemented, resulting in a strong finish.

• Training without music can help build mental toughness, allowing runners to focus on their thoughts and maintain pace without external distractions. Embracing the challenge and believing in one's training can significantly impact race performance.

BEST MOMENTS

"I got a three hour 25 marathon, which when I crossed the line, I'm not gonna lie, I thought I'd done 324."

"A taper is a week or two or three weeks, depending on how big the race is, where you reduce the volume of your running."

"I definitely recommend practicing your long runs and tempo runs in these shoes. Don't overuse them though."

"I should have taken Imodium. I really should have done because the fact I had to stop twice is kind of ridiculous."

"It's supposed to be hard. One thing I've learned from this marathon block and the race is my love of running again."

VALUABLE RESOURCES

https://linktr.ee/theexerciseengineer
lou@theexerciseengineer.com

ATHENA Nutrition for Females: https://t.cfjump.com/90866/t/89892

Apply to be coached by me here: https://tr.ee/TFsv2VpeG4

HOST BIO

Lou's personal journey with body confidence and food struggles began at the age of 15, where overeating and guilt around food consumed her. But everything changed during the lockdown in March 2020. Determined to regain control, Lou immersed herself in research, found joy in working out in her garden, and started tracking her nutrition and steps. Surprisingly, she lost a stone in less than three months and discovered a newfound love for fitness.

Fueling her passion, Lou pursued personal training qualifications and launched her Instagram page in September 2020. After months of building a solid foundation, branding, and gaining relevant expertise, she started helping others achieve what once felt impossible—losing fat, feeling empowered, and loving the journey without restrictions. With numerous success stories, digital products, and a thriving membership program called Train with Lou, Lou now coaches, teaches, and learns about food, exercise, and mindset.

This Podcast has been brought to you by Disruptive Media. https://disruptivemedia.co.uk/

In this episode, Lou dives deep into the common struggle of persistent hunger and cravings that many face, especially when it comes to snacking. She explores the science behind hunger, focusing on the roles of hormones like ghrelin and leptin, and how factors such as sleep, stress, and diet can influence our appetite. Lou provides actionable strategies to help listeners understand their hunger cues, manage cravings, and make healthier food choices.

KEY TAKEAWAYS

• Hunger is primarily regulated by hormones such as ghrelin, which signals hunger, and leptin, which signals fullness. Chronic stress, poor sleep, and overeating can disrupt the balance of these hormones, leading to increased cravings and hunger.

• Consuming refined carbohydrates can cause rapid spikes and crashes in blood sugar levels, leading to increased hunger shortly after eating. Incorporating protein and fibre into meals can help stabilise blood sugar and keep you feeling full longer.

• Sleep and stress significantly affect hunger and cravings. Poor sleep increases ghrelin levels and decreases leptin, while chronic stress raises cortisol, which can lead to cravings for high-calorie comfort foods. Managing sleep and stress can help regulate hunger.

• Cravings are often linked to emotions such as stress, boredom, or sadness. Recognising the emotional triggers behind cravings can help in managing them more effectively. Mindful eating practices, such as savouring food and being present during meals, can also reduce emotional eating.

• When snacking, opt for high-protein and high-fibre options to stay full longer. Avoid empty-calorie snacks and consider pre-planning your snacks to help manage cravings without guilt. Implementing the 80-20 rule can allow for indulgences while maintaining a balanced diet.

BEST MOMENTS

"It's all down to hormones. So we have a hormone called ghrelin. It signals the brain to eat."

"Chronic stress, poor sleep, and overeating of processed foods can actually make your brain less sensitive to leptin."

"Eating balanced meals at consistent times of the day will train your body to expect that food at regular intervals."

"If you are genuinely hungry, I would always opt for just a light snack. Something that is going to keep you full throughout the night."

"It's not about eliminating cravings or hunger. It's just about understanding them and then making the choices that align with your goals."

VALUABLE RESOURCES

https://linktr.ee/theexerciseengineer
lou@theexerciseengineer.com

ATHENA Nutrition for Females: https://t.cfjump.com/90866/t/89892

Apply to be coached by me here: https://tr.ee/TFsv2VpeG4

HOST BIO

Lou's personal journey with body confidence and food struggles began at the age of 15, where overeating and guilt around food consumed her. But everything changed during the lockdown in March 2020. Determined to regain control, Lou immersed herself in research, found joy in working out in her garden, and started tracking her nutrition and steps. Surprisingly, she lost a stone in less than three months and discovered a newfound love for fitness.

Fueling her passion, Lou pursued personal training qualifications and launched her Instagram page in September 2020. After months of building a solid foundation, branding, and gaining relevant expertise, she started helping others achieve what once felt impossible—losing fat, feeling empowered, and loving the journey without restrictions. With numerous success stories, digital products, and a thriving membership program called Train with Lou, Lou now coaches, teaches, and learns about food, exercise, and mindset.

This Podcast has been brought to you by Disruptive Media. https://disruptivemedia.co.uk/