Episode 26: The Real Talk on Counting Calories (Our non-negotiable after Bariatric Surgery)

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Hey Steph. Hello. Welcome to another episode

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of Bariatric Banter Podcast. What is this one?

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26? 26. Wow. I know. Time is flying. I know.

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What a good year that was. It wasn't, but it

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wasn't at all. Oh, I don't even remember. I think

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when you're 26, you think it's a good year. And

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then when you're in your 30s, you're like, oh

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man, the 20s. Oh, I was so young and naive. Yeah.

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And had no disposable income. I don't even remember

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26. I was working. That's all I remember. Oh,

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I was in like that first year of marriage and

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everything is so perfect. So cute. Right? How

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little we know. I like that my reflection is,

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oh, I was working. Great year. Great year of

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working. How little we knew back then. Right?

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Well, welcome to another episode. Still going

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strong. For now. For now. Done, done, done. You

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guys are still listening, so hey. We're not going

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anywhere. No. We're making it work. It's working.

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I'm sipping on a protein coffee. Yeah, we both

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are. Which is great. It's how exciting we are.

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I know. I love it. But it's kind of funny because

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that's what we want to talk about today is calories.

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Calories, calorie counting. We've had a lot of

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questions just about, mainly about how do we

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do it, really. We don't have a lot of people

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questioning why we do it or fighting us on it.

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It's just more. okay, can you take us through

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what that looks like for you? And it's like,

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oh yeah, I guess we really never told people.

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No, how do you tackle it? How we do it. I've

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had people that kind of say like, I don't even

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know where to start. How do you tackle it? Or

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how do I figure it out? And it's really not that

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complicated, but we'll talk about the different

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spots that we are in terms of calories and how

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we look at calories at different. points the

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calorie part in itself is not complicated what's

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complicated is nobody giving you goddamn oh my

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gosh it drives me and like this is the bane of

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my existence is not being given macros not being

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told you know this is how much fat and calories

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and other stuff you need so like buckle up because

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obviously I have spicy feelings about this but

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it's probably my biggest we're gonna go down

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a rabbit hole oh yeah probably my biggest frustration

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with the program is I have no idea where I'm

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supposed to be at this point in my journey. I

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have to rely on Google, which is a disaster because

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as we've talked about, every program is different.

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Every person is different. All the guidelines

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are different. We know people break the rules.

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So there's no good information or answer. And

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that's exactly when you ask the program. They

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give you the end goal amounts and they say, well,

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you just have to figure it out based on the end

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goal. Well, that doesn't tell me shit. Doesn't

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tell me anything. No. Also, there's so much misinformation

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out there like, oh, here's the keto plan that

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I use. Oh, yeah. It's like we were told never

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to eat keto after bariatric surgery. So like

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that doesn't work. So many people do that. I've

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noticed. I think they think because it's low

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carb and no sugar, they're like, well, that's

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what my bariatric diet is. Right, but you're

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also supposed to be very low fat. Which is the

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exact opposite of keto. Fat is actually more

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important than carbs. I don't know where the

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antichrist carb notion came from. From keto.

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Where it's like, oh my God, you can't have carbs

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after bariatric surgery. I actually was never

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told that by anybody in the program. What I was

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told was fat and sugar. Like you got to. Carbs

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never came up. No, never, ever. If anything,

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they said, we want you to learn about complex

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carbs and we'd like you to eat more complex carbs.

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And I was like, what is that? You know, and it's

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like, oh, sweet potatoes. And I went, oh, I love

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sweet potatoes. Quinoa. Quinoa, bulgur. But carbs

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are in like, if I can look at my binder. Yeah,

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they're in there. I'm positive that they're in

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every face. Yeah. Bread, half an English muffin.

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Like I remember getting lectured, not lectured

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because they're lovely humans, but I remember

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the dietician being like, And what carbs did

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you have with breakfast? And I was like, none,

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none, Sheila. And you think that's a good answer

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until they tell you. She's like, okay, well,

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you need to start working in like half an English

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muffin. And I remember being a little saucy then

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being like, and how exactly would you like me

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to eat that? Because I can barely get through

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the egg that I'm having right now. I know, they

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told me that I do at my six -month follow -up.

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Even now, when I look at what I'm eating, there's

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no carbs on my breakfast plate. me neither bragging

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about that it's not good but it's like i can't

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fit my two scrambled eggs no and one chicken

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sausage like that's i'm capping out there yeah

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so i know what it means i have to cut the egg

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portion down to fit a carb in but that's protein

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well and that's where people get and that's why

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we're going to talk about calories because that's

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where people make these sacrifices where they're

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like well i'm going to protein load everything

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i have and it's like yeah that protein is the

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most important thing here but Fiber is key in

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weight loss, like really key in weight loss.

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And you get it from carbs and you get it from

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fruit and you don't really get it as much from

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protein. I'm good with the fruit, but I'm the

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same with the carbs. Like I know if I have, it

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makes me sad to talk about the tortillas because

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I only have one left. Again, it's our plea. If

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you are an American listening. And you're near

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a target. We need some Mission Carb tortilla

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and we will pay a premium for you to send them

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to us. It will be our favorite listener. Yeah,

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we'll name the podcast after you. Welcome to

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Bariatric Banter brought to you by Sheila from

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Long Island. But it's true. Like if I have one

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of those with my dinner and I make like a fajita

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or a taco or some sort of fajita. A fajita burrito.

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Right? It's the best. And if I make something

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like that, I know I'm going to be so full. And

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so I put my two ounces of chicken in and my veggies

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and I wrap it up. And I have maybe finished it

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twice when I'm really hungry. But I know that

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those carbs are going to fill me up so fast.

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They're going to sit more heavily. And then I

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panic because then I didn't get my protein in.

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But I got my carbs in. But now it's a tough.

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balance and I I get carbs in from fruit and fiber

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or fiber in from fruit for sure but I definitely

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don't eat enough carbs and they told me that

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at my six -month follow -up too she asked me

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too and where are your carbs I was like oh no

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around I had some raspberries and some blueberries

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they're around but they just fill me up really

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fast they do and like but they're not bad I think

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the one thing I need people to know is like they're

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not the demon they're not the enemy um if anything

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when I see my dietician because I have one post

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-surgery there's a lot of conversation about

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well how are you going to fuel for exercise yes

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not even just running but like running yes you

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need a lot of carbs for running but it's like

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you kind of got to start fueling and my body

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has now caught up to the point where it's like

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girl, we can't just roll out of bed and go for

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a run anymore. Like it's not working. And you

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might feel okay in the beginning because I did.

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I used to be a roll out of bed and go type of

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person, just living on the water and whatever.

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But it's not that your body catches up in that

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moment. It's that a couple of weeks or months

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down the line, all of a sudden you start feeling

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terrible and you're like, oh my God, what disease

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have I caught? And it's like, you don't have

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a disease. You just did not, you didn't fuel

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your body enough. doesn't catch up instantly.

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It takes time. So even my doctor at my checkup,

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because I see my family doctor regularly for

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bariatric, you know, how are we doing? He said,

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Hey, I think you need to talk to your dietitian

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about potentially upping your carbs. Like you

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eat, I know you eat less than, you know, normal

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people and I'm not encouraging you to eat more,

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but I think you might need to start balancing

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more carbs into the diet to help kind of offset.

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the exercise and he said even if you were to

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not do anything and just sit around you're still

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eating way less than you're burning so you might

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need to look at balancing that differently so

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yeah we went on a tangent about carbs for a hot

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minute but the whole thing comes back to like

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calorie counting and I kind of wish there was

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a different word for it because I know a lot

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of you get fear out of hearing that you get really

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negative association with it you think it's you

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know welcome to the 90s uh dieting all over again

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or you don't have you know it's going to be a

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huge time commitment yeah that's what i hear

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from terrible i don't have the time to to log

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my food or to track i guess that and we're going

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to cover that because we both had that issue

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totally and then the other thing i think i hear

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is like oh well there's just no way i could eat

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so little and yeah before surgery thinking about

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calorie counting It's crazy because it's basically

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like before training for a marathon and somebody

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says to you, hey, in a year, you're going to

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be running a 21 kilometer marathon. In that moment,

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you're probably going to throw up and go, there's

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not a single chance in hell I'm doing that. And

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it's the same with calorie counting. If I tell

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people now who've been obese and overweight and

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haven't had surgery that you're going to be calorie

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counting 1 ,000 calories, 1 ,200 calories, you

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immediately panic because in no way do you think

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you can actively achieve that. the surgery will

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help with it. So don't panic about the number

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yet. But I would just say that this is, it's

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not calorie counting. It's like success planning.

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And I know that sounds like I'm gaslighting the

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shit out of everybody here, but don't think about

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it negatively because it really is a lot more

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than just the calories. If anything, they'll

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tell you in surgery, the calories will figure

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themselves out. Focus on everything else. Did

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Steph and I like that answer? No. And did we

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both go, no, no, no. I need numbers. And we fought

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back and so does everybody. But the truth is

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once I kind of stopped looking at the calories,

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it really does balance itself out. And I didn't

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realize like it's an actual mathematic system.

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If you go into my fitness pal and you put in,

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I need a hundred grams of protein. I need, you

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know, my carbs to be 40 % of my diet and fat

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to be 20. My fitness pal will literally do the

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math for you. It'll give you the calories. Great.

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You're going to have 1301 calories today to hit

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those numbers. And it's like, oh shit. Okay.

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Perfect. And I honestly, I don't even, I look

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at the calories. Don't get me wrong, but I, the

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protein is my biggest focus. I look at my protein.

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I honestly don't really look at my fat because

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I know I'm not eating a lot of high fat. I keep

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an eye on the carbs just to make sure I'm not

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going bananas, but it's really the protein. And

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then I keep, like, I look at the calories just

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to see where I'm tracking through the day. And

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then at the end of the day to go, oh shit, I

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still have 300 calories left. It doesn't necessarily

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mean. I'm going to consume all of those calories.

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No. But it's more of a, hey, where am I sitting

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today? Am I on track? Have I eaten enough today?

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Yeah. Or am I in one of those days where I want

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to eat everything and know you've got to rein

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it in? I've got those days. But it's really,

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the protein is the biggest one I track. And then

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I look at calories, and we talked about it a

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little bit on the last episode, where if you

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look at something, if you're a can of food, and

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you're like, I have no idea if this calorie amount

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is. normal or good or acceptable. If you look

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at the protein on the nutrition label, this has

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changed everything. It's so easy. Look at the

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protein. So for example, if the protein is nine,

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add a zero to make it 90, your calories should

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be 90 or less. That is a good source of protein

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and a good ratio of protein to calorie. If your

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protein is four and the calories are 300 get

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out put it away run so yeah that's what i do

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like i look at the calories in general and if

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it seems kind of high like if i look at something

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and it's whatever calories and kind of go yeah

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i'll quickly look at the protein and then i'll

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say okay you know what actually not that bad

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A bad ratio. And the other thing to keep in mind

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post -surgery with calories when you're looking

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at labels is whatever the serving size is, we're

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typically not eating the full serving. So I look

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at that and then I kind of cut it in half or

00:11:45.909 --> 00:11:49.730
into a portion and then say, okay, so if I look

00:11:49.730 --> 00:11:52.110
at something and it's 300 calories, for me that's

00:11:52.110 --> 00:11:54.250
a lot because I'm only eating 900 calories a

00:11:54.250 --> 00:11:57.730
day right now. But then I say, hang on a second,

00:11:57.850 --> 00:12:00.970
I'll probably only eat half of this serving size.

00:12:01.720 --> 00:12:05.259
Okay. 150 calories. Not so bad. Not bad. So don't

00:12:05.259 --> 00:12:08.100
get scared by a high calorie number. You have

00:12:08.100 --> 00:12:10.820
to look at the whole. And be flexible. So like

00:12:10.820 --> 00:12:12.639
there are going to be times, for example, a built

00:12:12.639 --> 00:12:15.080
bar, which I'm looking at right now. Some of

00:12:15.080 --> 00:12:18.039
the built bars are going to be 17 grams or 15

00:12:18.039 --> 00:12:20.960
grams of protein, but 170 calories. You can be

00:12:20.960 --> 00:12:24.080
a little flexible. Exactly. So yes, the rule

00:12:24.080 --> 00:12:26.659
is you want it to be the same or less ideally,

00:12:26.740 --> 00:12:29.000
but there are instances where I'm like, okay,

00:12:29.019 --> 00:12:31.350
well, this is only 10 calories off. I'm going

00:12:31.350 --> 00:12:33.649
to do it. Like the edamame packs, I think are

00:12:33.649 --> 00:12:38.190
10 grams of protein, but 110 calories. And I

00:12:38.190 --> 00:12:40.389
was like, okay, that's close enough. That's fine.

00:12:41.070 --> 00:12:43.980
What the... The real one to watch that we've

00:12:43.980 --> 00:12:46.659
found a lot is the ones that's like, oh, it's

00:12:46.659 --> 00:12:49.519
20 grams of protein, 350 calories. That is in

00:12:49.519 --> 00:12:53.080
no way worth it. And you'll see on Instagram

00:12:53.080 --> 00:12:55.879
a lot of these like bodybuilding accounts and

00:12:55.879 --> 00:12:57.840
stuff that share these high protein meal prep.

00:12:57.980 --> 00:12:59.940
I think we've all seen the ones that make like

00:12:59.940 --> 00:13:02.039
creamy mac and cheese. It's like crazy protein,

00:13:02.159 --> 00:13:03.940
blah, blah, blah. Those are like five to 600

00:13:03.940 --> 00:13:07.299
calorie meals and they have maybe 30 to 40 grams

00:13:07.299 --> 00:13:09.820
of protein. They're not for us. Those are for

00:13:09.820 --> 00:13:12.909
bodybuilders. Those are for hardcore. that are

00:13:12.909 --> 00:13:15.669
burning five times as much as they're ingesting.

00:13:15.710 --> 00:13:18.610
So like watch some of the recipes you find, but

00:13:18.610 --> 00:13:21.330
Steph's right. Like, don't fear this either.

00:13:21.769 --> 00:13:24.009
I think that's the one thing I see people focus

00:13:24.009 --> 00:13:27.330
on the wrong way is I need to under eat my calories.

00:13:27.389 --> 00:13:30.309
So I shouldn't come to like, first of all, we

00:13:30.309 --> 00:13:32.649
are not eating as much as normal human beings

00:13:32.649 --> 00:13:35.649
after surgery. You never will. Yes, some people

00:13:35.649 --> 00:13:37.710
will get back to 2 ,000 to 3 ,000 calories. That's

00:13:37.710 --> 00:13:40.190
their own journey, yada, yada, yada. 1 ,500 calories

00:13:40.190 --> 00:13:43.610
is not a normal amount. No, that is under eating

00:13:43.610 --> 00:13:45.909
for an average adult. 100%. And there are people

00:13:45.909 --> 00:13:49.450
who are like, oh, my God, well. If you're assigned

00:13:49.450 --> 00:13:52.769
1500 calories, there are people who will religiously

00:13:52.769 --> 00:13:56.429
not eat near 1500. They'll eat 1300 instead.

00:13:56.549 --> 00:13:58.190
And they'll be like, well, I shouldn't get to

00:13:58.190 --> 00:14:01.590
1500. That's terrible. It's not. 1500 is still

00:14:01.590 --> 00:14:04.809
far, far, far, far less than other people. The

00:14:04.809 --> 00:14:07.809
average adult is like 2000 to 2200. And that's

00:14:07.809 --> 00:14:10.850
resting. That's before exercise. So you're already

00:14:10.850 --> 00:14:13.049
under. You're fine. But like, don't be scared

00:14:13.049 --> 00:14:17.000
of calories. They are not the enemy here. The

00:14:17.000 --> 00:14:20.080
other reason to track it, it's not because you're

00:14:20.080 --> 00:14:21.919
going to go over. I think that's the one thing

00:14:21.919 --> 00:14:23.799
that you need to understand. In your first year,

00:14:23.960 --> 00:14:26.860
you are meant to get up to 1200 because in your,

00:14:26.940 --> 00:14:29.000
like after your first year, you should be between

00:14:29.000 --> 00:14:31.460
12 and 15 for the rest of your life. There's

00:14:31.460 --> 00:14:34.539
a lot of people who fear and don't want to increase.

00:14:34.659 --> 00:14:37.059
And it's like, it's normal. It's what's supposed

00:14:37.059 --> 00:14:39.960
to happen. If you're trying to restrict calories,

00:14:40.100 --> 00:14:42.059
you're restricting other macros at the same time.

00:14:42.460 --> 00:14:45.419
And nutrients. So this is the big thing. Okay,

00:14:45.500 --> 00:14:47.779
great. So Steph says to me, you know what, Hannah?

00:14:47.879 --> 00:14:50.980
I got 100 grams of protein today and I got my

00:14:50.980 --> 00:14:53.740
fat in. Great. But I have like 600 leftover calories.

00:14:53.820 --> 00:14:55.419
I guess I just won't be eating those because

00:14:55.419 --> 00:14:58.259
I've hit my protein goal. The fuck you won't.

00:14:59.039 --> 00:15:01.620
Like calories are there for a reason as well.

00:15:01.740 --> 00:15:04.320
Protein is king. Protein is essential. But just

00:15:04.320 --> 00:15:05.580
because you've hit your protein doesn't mean

00:15:05.580 --> 00:15:07.639
that you ignore everything else for the day.

00:15:08.100 --> 00:15:11.139
You have to finish those calories. You have to

00:15:11.139 --> 00:15:14.559
get them in. Your body can't sustain itself if

00:15:14.559 --> 00:15:17.940
you're under eating calories. So that's why you

00:15:17.940 --> 00:15:20.620
have to track everything. You don't just stop

00:15:20.620 --> 00:15:22.500
when you've hit your protein goal. And especially

00:15:22.500 --> 00:15:24.559
we've been talking about movement and moving

00:15:24.559 --> 00:15:27.220
your body. Yes. Even if you're just walking or

00:15:27.220 --> 00:15:29.500
like... not to make it sound like it's not exercise,

00:15:29.600 --> 00:15:32.000
but yoga or stretching or anything, you still

00:15:32.000 --> 00:15:34.279
need to fuel your body. You still need to eat

00:15:34.279 --> 00:15:36.360
the calories. And I will say as somebody who

00:15:36.360 --> 00:15:39.940
is not at like the max yet, it's scary to think

00:15:39.940 --> 00:15:42.000
about increasing your calories. I've messaged

00:15:42.000 --> 00:15:43.639
Hannah numerous times. I'm like, I think I need

00:15:43.639 --> 00:15:45.899
to increase, but I don't want to. And I've always

00:15:45.899 --> 00:15:48.179
been like, increase. Right? Increase. It's going

00:15:48.179 --> 00:15:51.340
to help with weight loss. I'm eight and almost

00:15:51.340 --> 00:15:53.539
eight and a half, eight -ish months in a bit,

00:15:53.559 --> 00:15:58.879
months out. Really, I am at 900. I should be

00:15:58.879 --> 00:16:02.600
now, again, probably increasing too. Because

00:16:02.600 --> 00:16:04.360
I only have three and a half, four months left

00:16:04.360 --> 00:16:06.580
until I'm at the one year. Yep. Which is crazy.

00:16:06.700 --> 00:16:09.299
I know, that's insane. And then I should be at

00:16:09.299 --> 00:16:15.580
that 1 ,250 maximum number, right? But it's a

00:16:15.580 --> 00:16:18.080
scary thought and I totally get that. Oh, I get

00:16:18.080 --> 00:16:22.019
it. But you're still going to be under the average.

00:16:22.100 --> 00:16:25.669
Yes. I even at my six month when I was talking

00:16:25.669 --> 00:16:29.350
to the the whole team and they were looking at

00:16:29.350 --> 00:16:31.730
my food and they were looking at everything and

00:16:31.730 --> 00:16:33.990
I kept asking about the calories they kept brushing

00:16:33.990 --> 00:16:36.070
me off because they kept saying yeah but you're

00:16:36.070 --> 00:16:38.230
really active you're really active yes if you

00:16:38.230 --> 00:16:40.730
need it and I was like I know but I like tell

00:16:40.730 --> 00:16:43.450
me and the one dietitian I think it was a dietitian

00:16:43.450 --> 00:16:44.830
or the nurse one of them I can't remember even

00:16:44.830 --> 00:16:50.070
said um that if I was at the 1200 mark right

00:16:50.070 --> 00:16:52.480
now they wouldn't even have a problem with that

00:16:52.480 --> 00:16:55.480
because I'm working out every day. I'm doing

00:16:55.480 --> 00:16:57.700
strength training, all of the things. Now, am

00:16:57.700 --> 00:17:02.639
I going to do that? No, no, but I could, but

00:17:02.639 --> 00:17:05.900
you need to feel yourself and a quick, a quick

00:17:05.900 --> 00:17:07.980
sidebar on that because I saw it yesterday and

00:17:07.980 --> 00:17:09.299
I just thought about it now with the movement.

00:17:09.359 --> 00:17:13.900
Yeah. I personally am not one of the people who

00:17:13.900 --> 00:17:16.319
will eat my exercise. I don't do this either.

00:17:16.480 --> 00:17:19.460
No, I do not do this. I don't. Number one. Nope.

00:17:19.720 --> 00:17:21.619
The watches and the trackers are not accurate.

00:17:21.720 --> 00:17:26.440
So I don't go by that. And I just, I am not one

00:17:26.440 --> 00:17:27.880
of those people. I know there's people out there

00:17:27.880 --> 00:17:30.180
who will say, okay, well, my workout burned 300

00:17:30.180 --> 00:17:31.940
calories. So I'm going to add an additional.

00:17:32.039 --> 00:17:35.920
No, I do not. I do not do that. No, me either.

00:17:36.099 --> 00:17:37.759
And like, it's so funny. You mentioned that the

00:17:37.759 --> 00:17:39.559
trackers don't work. You'll notice I'm not wearing

00:17:39.559 --> 00:17:42.299
my Garmin today. Oh, and special note, we're

00:17:42.299 --> 00:17:44.240
filming in the same spot today. It's really cool.

00:17:44.720 --> 00:17:46.799
I'm not wearing my Garmin. And now I love Garmin.

00:17:46.819 --> 00:17:50.509
This is not a knock on Garmin. wildly inaccurate

00:17:50.509 --> 00:17:53.670
especially when they start to fail so my Garmin

00:17:53.670 --> 00:17:56.130
has been failing and it actually burned me um

00:17:56.130 --> 00:17:58.869
like not even I'm not even being like figurative

00:17:58.869 --> 00:18:03.009
like literally burned me um and so it was telling

00:18:03.009 --> 00:18:04.869
me all these things like you have a racing heart

00:18:04.869 --> 00:18:07.369
rate you have afib you have all this stuff so

00:18:07.369 --> 00:18:09.369
of course I start panicking and I'm like holy

00:18:09.369 --> 00:18:13.369
shit I have heart disease I have afib oh no so

00:18:13.369 --> 00:18:15.309
I have been going through cardiac testing with

00:18:15.309 --> 00:18:17.609
my doctor and everything has come back clean

00:18:17.609 --> 00:18:21.140
and I've done Like I did the gold standard. I

00:18:21.140 --> 00:18:24.960
did every test imaginable for the max amount

00:18:24.960 --> 00:18:27.579
of time. So like seven day Holter, I did all

00:18:27.579 --> 00:18:30.640
the like crazy imaging and dye testing and stress

00:18:30.640 --> 00:18:32.759
testing. Like I did it all. And the cardiologist

00:18:32.759 --> 00:18:34.440
was like, you have one of the most exceptional

00:18:34.440 --> 00:18:36.579
hearts. Like you are perfect. There's nothing

00:18:36.579 --> 00:18:39.539
going on. And so my doctor and I were like, your

00:18:39.539 --> 00:18:44.019
watch is wildly inaccurate. And it was like,

00:18:44.079 --> 00:18:46.200
I wore the watch while doing some of the testing

00:18:46.200 --> 00:18:49.089
to show them. And they were like, So I remember

00:18:49.089 --> 00:18:51.349
being like, look, it's telling me right now that

00:18:51.349 --> 00:18:53.430
I'm in AFib. And she's like, so you're hooked

00:18:53.430 --> 00:18:56.329
up to our ECG and I'm showing you, I'm showing

00:18:56.329 --> 00:18:58.970
you have normal sinus rhythm. She's like, a wrist

00:18:58.970 --> 00:19:02.769
watch is not going to show you shit. Apple, Garmin,

00:19:02.789 --> 00:19:06.069
Fitbit, Google, whatever. They're wildly inaccurate.

00:19:07.029 --> 00:19:09.670
Now, is that to say they're bad? No, I like being

00:19:09.670 --> 00:19:11.990
able to track like how far in distance I went,

00:19:12.049 --> 00:19:14.869
like using it, using it how it was meant to be.

00:19:14.930 --> 00:19:17.680
We're tirade here. They were meant to be fitness

00:19:17.680 --> 00:19:19.539
trackers. They were never meant to be health

00:19:19.539 --> 00:19:22.000
trackers, nor has anybody done a really good

00:19:22.000 --> 00:19:23.579
job with health tracker. Now, there have been

00:19:23.579 --> 00:19:26.000
great instances of Apple saving men who are having

00:19:26.000 --> 00:19:28.140
heart attacks. Yes. You know, obviously, if you're

00:19:28.140 --> 00:19:30.460
having like a major crisis, usually it can pick

00:19:30.460 --> 00:19:33.759
it up. Right. The amount of false things it picks

00:19:33.759 --> 00:19:36.759
up can lead to crazy health anxiety. Like me,

00:19:36.920 --> 00:19:40.160
Hannah, who panicked and booked a cardiologist.

00:19:41.420 --> 00:19:43.220
Good Lord. I was on an airplane to Nashville

00:19:43.220 --> 00:19:44.660
and I was like, I'm going to die in Nashville.

00:19:44.759 --> 00:19:46.039
That's what's going to happen. This is great.

00:19:47.240 --> 00:19:50.579
Anyway, I digress. I don't count the calories

00:19:50.579 --> 00:19:53.140
from them because they are not accurate. They

00:19:53.140 --> 00:19:56.099
either undercount or overcount. And I don't,

00:19:56.099 --> 00:19:58.059
again, I don't want to overeat because when I

00:19:58.059 --> 00:20:00.619
was obese, I would use any excuse to eat more

00:20:00.619 --> 00:20:02.819
because I would calorie count then too. But keep

00:20:02.819 --> 00:20:05.079
in mind, before surgery, when you would calorie

00:20:05.079 --> 00:20:07.299
count, you didn't have the education you're about

00:20:07.299 --> 00:20:09.420
to have going through this program. So I was

00:20:09.420 --> 00:20:11.559
bad at it. And then I would put all my calories

00:20:11.559 --> 00:20:14.259
in from exercise, I say with air quotes, and

00:20:14.259 --> 00:20:17.099
then just overeat like a maniac. So I don't count

00:20:17.099 --> 00:20:19.480
it now. But I know people are going to say, but

00:20:19.480 --> 00:20:22.720
Hannah, you said that you need to fuel for running

00:20:22.720 --> 00:20:25.799
or fuel for exercise though. Good, good call

00:20:25.799 --> 00:20:28.900
out people. I do. But that doesn't mean I put

00:20:28.900 --> 00:20:32.140
extra in. What happens, or I don't count my exercise

00:20:32.140 --> 00:20:34.960
towards my calories. What happens is on days

00:20:34.960 --> 00:20:36.940
that I have long runs. So the day that I did

00:20:36.940 --> 00:20:40.079
my 10K a couple months ago. I knew I was going

00:20:40.079 --> 00:20:42.279
to go way over my calorie count that day, but

00:20:42.279 --> 00:20:46.400
I had simple complex carbs and calories before

00:20:46.400 --> 00:20:48.960
my run. So I had a big glass of orange juice

00:20:48.960 --> 00:20:50.859
because I needed the instant sugar and carbs.

00:20:50.960 --> 00:20:53.619
I had nerds gummies on my run because they fuel

00:20:53.619 --> 00:20:57.099
you while you go. I had some running gels and

00:20:57.099 --> 00:20:59.599
I knew when I got home, I was going to eat like

00:20:59.599 --> 00:21:02.299
a big breakfast. Big for a bariatric patient

00:21:02.299 --> 00:21:04.420
is three quarters of a cup. But I knew that I

00:21:04.420 --> 00:21:06.319
was going to have like maple syrup with breakfast

00:21:06.319 --> 00:21:09.049
sausages. I was going to have a biscuit. And

00:21:09.049 --> 00:21:11.130
then that was kind of it. I did not let the rest

00:21:11.130 --> 00:21:13.829
of the day turn into eat whatever you want to

00:21:13.829 --> 00:21:16.029
eat. I just made sure that every meal from that

00:21:16.029 --> 00:21:19.170
point on had carbs in it. So whether it was sweet

00:21:19.170 --> 00:21:21.829
potatoes, some regular potatoes, no matter what,

00:21:21.869 --> 00:21:23.589
like a piece of bread, a tortilla, like I just

00:21:23.589 --> 00:21:26.329
put extra carbs into all my meals that day. And

00:21:26.329 --> 00:21:29.069
then that was it. And that's what I mean by fueling

00:21:29.069 --> 00:21:32.420
for what I'm doing. I make sure that. I talked

00:21:32.420 --> 00:21:34.059
to my dietician to make the right plan for me.

00:21:34.140 --> 00:21:36.299
And that involves eating a bit more in that day,

00:21:36.380 --> 00:21:38.740
but I didn't come home and go 10 K let's put

00:21:38.740 --> 00:21:42.140
700 calories into my day. And away we go. Um,

00:21:42.240 --> 00:21:44.380
yeah. And that was, that's only for long runs.

00:21:44.460 --> 00:21:46.900
I don't do this for five Ks. I don't do this

00:21:46.900 --> 00:21:48.579
for little two Ks around the neighborhood. And

00:21:48.579 --> 00:21:50.359
I don't do it for the strength training that

00:21:50.359 --> 00:21:53.059
I do with the body system. That was just specifically

00:21:53.059 --> 00:21:55.359
for a 10K because that's over an hour and a half

00:21:55.359 --> 00:21:57.740
of straight running. And the last thing I need

00:21:57.740 --> 00:21:59.799
to do is drop in the middle of the road because

00:21:59.799 --> 00:22:03.220
I didn't accurately prepare for this run. So

00:22:03.220 --> 00:22:05.759
no, Steph's right. I don't count those in my

00:22:05.759 --> 00:22:07.960
day to day. The point of exercising is to burn

00:22:07.960 --> 00:22:10.079
calories. You don't need to eat them back. No.

00:22:10.140 --> 00:22:13.180
So if I'm going to burn them, if I'm going to

00:22:13.180 --> 00:22:14.880
put the time and effort into burning them, why

00:22:14.880 --> 00:22:16.299
am I going to go put them back? Yeah, why am

00:22:16.299 --> 00:22:18.359
I eating them? Yeah, I'm exercising to lose weight

00:22:18.359 --> 00:22:21.140
and burn. So to me, it doesn't make sense to

00:22:21.140 --> 00:22:23.119
then go and... put them back in. Then I just

00:22:23.119 --> 00:22:26.279
won't exercise. Now the, I'll say the caveat

00:22:26.279 --> 00:22:28.940
is if you're running long endurance, long endurance

00:22:28.940 --> 00:22:31.299
things, if you're doing marathons or Ironmans

00:22:31.299 --> 00:22:33.700
or sure. Yeah. Or more than you've ever done

00:22:33.700 --> 00:22:36.420
in your life. Yes. If you're out in the hot heat.

00:22:36.559 --> 00:22:40.099
Yes. If you're doing like crazy workout classes.

00:22:40.220 --> 00:22:43.460
Yes. But What I would do instead of add calories

00:22:43.460 --> 00:22:45.619
is I would just add extra snacks in the day.

00:22:45.660 --> 00:22:48.220
So after body pump, I used to always eat a bill

00:22:48.220 --> 00:22:52.180
bar because they say 30, 30 grams of protein,

00:22:52.259 --> 00:22:54.859
30 minutes after, you know, a workout class.

00:22:55.079 --> 00:22:57.680
Um, so like I would fit it in here and there.

00:22:57.759 --> 00:22:59.900
Yes. My calories would naturally go up a little,

00:22:59.920 --> 00:23:02.220
but I wasn't adding it because the thing is,

00:23:02.279 --> 00:23:05.299
once you see that you have room, you will eat

00:23:05.299 --> 00:23:08.180
that room. So I would just be comfortable knowing.

00:23:08.700 --> 00:23:10.740
I'm going to go over today and it is what it

00:23:10.740 --> 00:23:15.980
is. That's 140 calorie bar versus 350 to 500

00:23:15.980 --> 00:23:20.779
calories of something. So it's more about, yes,

00:23:20.819 --> 00:23:23.140
potentially giving your body a little extra,

00:23:23.259 --> 00:23:26.539
but it's not so much about replacing those calories.

00:23:26.619 --> 00:23:29.700
It's about giving yourself an extra boost of.

00:23:30.680 --> 00:23:32.460
good nutrition. Well, it's funny you say that

00:23:32.460 --> 00:23:34.599
because the dietician didn't say, well, I need

00:23:34.599 --> 00:23:36.359
you to have more calories before your run. She

00:23:36.359 --> 00:23:38.640
said, can you make sure you get X amount of carbs

00:23:38.640 --> 00:23:41.859
and this amount of sugar before your run? and

00:23:41.859 --> 00:23:44.000
make sure you have x amount of protein and carbs

00:23:44.000 --> 00:23:45.700
on your way back so like they don't even tell

00:23:45.700 --> 00:23:48.400
you this in terms of calories when you're fueling

00:23:48.400 --> 00:23:50.380
for exercise or workout they'll actually tell

00:23:50.380 --> 00:23:53.079
you x amount of protein x amount of carbs and

00:23:53.079 --> 00:23:55.359
then don't worry about the calories because if

00:23:55.359 --> 00:23:58.359
you hit the protein and the carbs you're refueling

00:23:58.359 --> 00:24:00.779
your body so the thing here is like you don't

00:24:00.779 --> 00:24:03.160
need as much as you think you do to refuel running

00:24:03.160 --> 00:24:08.289
is a running will make you hungry. And so that's

00:24:08.289 --> 00:24:10.150
where it gets dangerous. If you add those calories

00:24:10.150 --> 00:24:12.690
back in, because I would tell Steph after running,

00:24:12.789 --> 00:24:15.690
like I could eat a child. Like I literally am

00:24:15.690 --> 00:24:19.250
hungry after running and it's cause yeah, I burned

00:24:19.250 --> 00:24:21.569
a lot of stuff, but like, I don't, you don't

00:24:21.569 --> 00:24:22.849
need as much as you think you do to recover.

00:24:23.880 --> 00:24:25.960
have a lot of protein, have a lot of complex

00:24:25.960 --> 00:24:29.579
carbs, take a few days to like drink water, electrolytes,

00:24:29.579 --> 00:24:32.339
have your like refuel and away you go. If you're

00:24:32.339 --> 00:24:35.759
working out every single day, you know, you're

00:24:35.759 --> 00:24:37.599
running a 10K a day, then yeah, you probably

00:24:37.599 --> 00:24:39.859
need a dietitian to talk about. You're also crazy.

00:24:40.200 --> 00:24:43.440
Yeah, that's insanity to me. But yeah, so when

00:24:43.440 --> 00:24:46.319
it comes to calories. Keep it simple. I am. Don't

00:24:46.319 --> 00:24:49.000
overcomplicate it. I'm between, I'm not even

00:24:49.000 --> 00:24:51.180
gonna say 12 anymore. I'm between 13 and 1500.

00:24:52.089 --> 00:24:54.450
which is exactly where I'm supposed to be. My

00:24:54.450 --> 00:24:56.650
doctor's super happy with my weight loss. I'm

00:24:56.650 --> 00:24:58.750
maintaining my weight loss. I still would like

00:24:58.750 --> 00:25:01.210
to lose a bit more weight, but for me, it's not

00:25:01.210 --> 00:25:03.569
the eating. I need to get back into regular exercise.

00:25:03.789 --> 00:25:05.829
Everybody knows because this is the 900th time

00:25:05.829 --> 00:25:08.089
I've said it. Pneumonia kicked my ass this year

00:25:08.089 --> 00:25:11.440
and completely derailed. like my crazy exercise

00:25:11.440 --> 00:25:14.299
plan. And it's taken a while to get my stamina

00:25:14.299 --> 00:25:17.059
back up and running. So I know for me, it's just

00:25:17.059 --> 00:25:18.839
exercise that will make that difference, not

00:25:18.839 --> 00:25:21.019
restricting because there's no way I can restrict

00:25:21.019 --> 00:25:24.160
where I'm at. That's insane. And so that's fine.

00:25:24.240 --> 00:25:26.720
I, you know, I'm, I know where I'll be able to

00:25:26.720 --> 00:25:29.259
get and that's okay. So I eat between 1300 and

00:25:29.259 --> 00:25:32.920
1500 calories. I use my fitness pal. I hate it.

00:25:33.200 --> 00:25:36.099
There is no good alternative. I hate MyFitnessPal.

00:25:36.240 --> 00:25:38.960
It's such a junky, shitty interface. Please someone

00:25:38.960 --> 00:25:41.680
send this to MyFitnessPal because I literally

00:25:41.680 --> 00:25:43.299
would love to tell them how shit their fucking

00:25:43.299 --> 00:25:46.380
app is. But it's the best of the shit that's

00:25:46.380 --> 00:25:48.279
out there. It constantly breaks. It constantly

00:25:48.279 --> 00:25:52.200
won't load pages. I love it. It's just the most

00:25:52.200 --> 00:25:54.640
annoying thing I've ever used. However, it is

00:25:54.640 --> 00:25:56.779
the best of the worst. So it will actually tell

00:25:56.779 --> 00:25:58.880
you your macros. It will actually tell you what

00:25:58.880 --> 00:26:01.460
it is you need to do. So people are probably

00:26:01.460 --> 00:26:04.710
going to be... shocked by like my macros are

00:26:04.710 --> 00:26:06.609
way off in here I can tell you right now these

00:26:06.609 --> 00:26:08.710
are not accurate for I'm looking at my fitness

00:26:08.710 --> 00:26:11.069
pal while I take you through this but I use my

00:26:11.069 --> 00:26:14.289
fitness pal and I yeah that's not accurate don't

00:26:14.289 --> 00:26:17.269
know where that came from um it's telling me

00:26:17.269 --> 00:26:20.849
just the wildest macros right now old logged

00:26:20.849 --> 00:26:23.529
days and will it show me my yeah if you go to

00:26:23.529 --> 00:26:25.589
if you go to my fitness pal it'll and you go

00:26:25.589 --> 00:26:28.430
to one of your previous days it should show you

00:26:28.430 --> 00:26:31.269
yeah one of my previous a day where you know

00:26:31.269 --> 00:26:34.039
it wasn't MyFitnessPal needs to give you the

00:26:34.039 --> 00:26:38.160
option to like see wherever you've logged food.

00:26:39.200 --> 00:26:42.299
Okay. Well, see, it just changed. Yeah. See,

00:26:42.359 --> 00:26:45.119
there's a revised protein that looks more accurate

00:26:45.119 --> 00:26:48.680
for you. Yeah. Okay. So, yeah, but that's really

00:26:48.680 --> 00:26:50.200
low on the calories. Sorry, guys. We're looking

00:26:50.200 --> 00:26:53.339
at like MyFitnessPal. That's a good one. That's

00:26:53.339 --> 00:26:56.170
an insane one. Um, I don't know where, oh, this

00:26:56.170 --> 00:26:59.430
is 2024. Okay. And it's going way back in time.

00:26:59.569 --> 00:27:03.210
Going way, way back folks, way back in the way

00:27:03.210 --> 00:27:06.930
back. There we go. That's a good one. Okay. So

00:27:06.930 --> 00:27:09.690
I don't know. Oh, so it was counting my exercise,

00:27:09.849 --> 00:27:12.309
which I sense turned off because I think that's

00:27:12.309 --> 00:27:14.529
ludicrous. Yeah. So it would say like with my

00:27:14.529 --> 00:27:16.630
exercise, you need 2000 calories. And I was like,

00:27:16.670 --> 00:27:18.650
you can get bent my fitness pal. That's not going

00:27:18.650 --> 00:27:20.990
to happen. So here's like a realistic day of

00:27:20.990 --> 00:27:23.849
tracking. And again, I can go up to 1500 and

00:27:23.849 --> 00:27:26.029
that's. totally fine for me. So I aim between

00:27:26.029 --> 00:27:31.349
13 and 15. So on this day I had 1 ,367 calories.

00:27:31.670 --> 00:27:37.190
That was 107 grams of carbs. That was 135 grams

00:27:37.190 --> 00:27:41.029
of protein, 48 grams of fat, which I have to

00:27:41.029 --> 00:27:43.329
say is that's fucking incredible. That is really

00:27:43.329 --> 00:27:46.940
good. And 45 grams of sugar. which is exactly

00:27:46.940 --> 00:27:48.859
where I want to be. I want to be under 60 grams

00:27:48.859 --> 00:27:53.279
of sugar a day and 23 grams of fiber, which is

00:27:53.279 --> 00:27:55.920
great because I need to get to 25. So that's

00:27:55.920 --> 00:27:58.460
a normal day. And I just had that breakdown.

00:27:58.759 --> 00:28:01.660
I had a breakfast taco and a clementine for breakfast,

00:28:01.720 --> 00:28:05.619
and that's about 265 calories and 23 grams of

00:28:05.619 --> 00:28:07.980
protein. So for those of you who listened two

00:28:07.980 --> 00:28:10.390
episodes ago, you know that my rule is. every

00:28:10.390 --> 00:28:13.210
meal needs to be as close to 25 grams of protein

00:28:13.210 --> 00:28:16.809
as possible, or what's the point? Lunch was this

00:28:16.809 --> 00:28:20.509
awesome Boursin cheese bake that I make, 235

00:28:20.509 --> 00:28:24.430
calories, 25 grams of protein. Dinner was a Korean

00:28:24.430 --> 00:28:28.490
chicken bowl with sweet potato, 25 grams of protein,

00:28:28.630 --> 00:28:32.190
264 calories. And then I tracked my snacks. So

00:28:32.190 --> 00:28:34.809
I had, oh, there's this dope ass cheese. It's

00:28:34.809 --> 00:28:37.019
called Eat Lean. It's like super high protein,

00:28:37.099 --> 00:28:39.380
low calorie cheese. It tastes just like aged

00:28:39.380 --> 00:28:41.819
cheddar. It's great. So I had cheese, half an

00:28:41.819 --> 00:28:43.759
apple and a bag of Quest chips because like I

00:28:43.759 --> 00:28:47.039
was hangry. 30 grams of protein though and 260

00:28:47.039 --> 00:28:49.980
calories. That's a great snack. I had a pure

00:28:49.980 --> 00:28:52.140
protein bar. They're not my favorite, but they'll

00:28:52.140 --> 00:28:54.859
do. And then my last snack was Fiber One cereal,

00:28:55.140 --> 00:28:57.460
raspberries and vanilla yogurt because I was

00:28:57.460 --> 00:28:59.559
like really trying to get my fiber up. I remember

00:28:59.559 --> 00:29:03.480
this. That one was a bit lower protein, 14 grams

00:29:03.480 --> 00:29:06.220
of protein and 161 calories. But this snack was

00:29:06.220 --> 00:29:10.460
for fiber because my fiber was way too low. So

00:29:10.460 --> 00:29:12.839
that's why this snack was a little lower in protein.

00:29:12.880 --> 00:29:18.259
But overall, 1367 calories, 135 grams of protein.

00:29:18.380 --> 00:29:21.819
That was a good ass day. It was a good day. And

00:29:21.819 --> 00:29:24.869
so that's how I track my protein. And like it

00:29:24.869 --> 00:29:28.730
changes. The very next day I had 1 ,366 calories.

00:29:28.869 --> 00:29:32.809
Like I go in and I track. Do I personally track

00:29:32.809 --> 00:29:35.990
every day? Nope. I usually go in when I've made

00:29:35.990 --> 00:29:39.630
new recipes. Oh, here's a day where I had 1 ,425

00:29:39.630 --> 00:29:43.740
calories and 114 grams of protein. Just because

00:29:43.740 --> 00:29:45.720
you have more calories doesn't necessarily mean

00:29:45.720 --> 00:29:48.059
your protein gets way higher, but I must've gone

00:29:48.059 --> 00:29:50.579
for a run this day. I must've been a bit more

00:29:50.579 --> 00:29:54.740
hungry, but I hit my fiber goals. My sugar was

00:29:54.740 --> 00:29:57.039
really low, which is great. My fat was like really

00:29:57.039 --> 00:30:00.460
low, which was great. Carbs were high and that's

00:30:00.460 --> 00:30:03.599
fine. But yeah, I, every now and then. every

00:30:03.599 --> 00:30:05.859
now and then track. It's not all the time, but

00:30:05.859 --> 00:30:07.759
usually what happens is when I make a bunch of

00:30:07.759 --> 00:30:10.259
meals, I will go and put them in my fitness pal

00:30:10.259 --> 00:30:12.740
to say, how do they all balance together? What

00:30:12.740 --> 00:30:14.940
does a balanced day look like? Great. And then

00:30:14.940 --> 00:30:17.579
I put all those meal prep foods into the freezer

00:30:17.579 --> 00:30:19.720
and I know that I can just grab and go and I

00:30:19.720 --> 00:30:22.220
will roughly be between 13 and 1500 calories.

00:30:22.890 --> 00:30:25.410
And I have wiggle room in case I want to go get

00:30:25.410 --> 00:30:27.910
some gelato or have a little Timbit or whatever.

00:30:28.170 --> 00:30:31.549
But that's how I track two and a half years out.

00:30:31.630 --> 00:30:33.170
I don't do it every day because I don't have

00:30:33.170 --> 00:30:35.809
to anymore. But in my first year, I did every

00:30:35.809 --> 00:30:39.109
single day and I'm back into it now because I

00:30:39.109 --> 00:30:41.190
know my protein is way lower than it should be.

00:30:41.289 --> 00:30:43.769
I can just tell based on how I'm eating and that

00:30:43.769 --> 00:30:45.890
it's the summer that I'm getting a little lazy

00:30:45.890 --> 00:30:48.769
and lax with my protein. So I'm back to tracking

00:30:48.769 --> 00:30:51.089
now because I just want to make sure I get back

00:30:51.089 --> 00:30:53.619
up to where I'm supposed to be. Yeah. It's a

00:30:53.619 --> 00:30:56.220
good visual to have that too. Like I, I track

00:30:56.220 --> 00:31:00.779
every day. I usually try and play. I, I was,

00:31:00.839 --> 00:31:04.500
I'm not as good as, as good at it now, but I

00:31:04.500 --> 00:31:07.240
was. tracking everything the night before. So

00:31:07.240 --> 00:31:09.400
before bed, I would plan out my day for the next

00:31:09.400 --> 00:31:11.400
day. Oh, that's smart. Yeah, because then you're

00:31:11.400 --> 00:31:12.799
not sitting there going, oh, what should I have?

00:31:12.859 --> 00:31:14.859
Or if you're in a hurry, like on your lunch break

00:31:14.859 --> 00:31:17.559
for work and I am just staring at the fridge.

00:31:18.339 --> 00:31:20.799
So I do need to get better at that because I

00:31:20.799 --> 00:31:22.900
was really good at that for quite a while. But

00:31:22.900 --> 00:31:24.859
I would sit there before bed, plan out my day

00:31:24.859 --> 00:31:29.559
for tomorrow. But I track everything. And it

00:31:29.559 --> 00:31:31.680
is, I'm not going to lie, like it's not my favorite

00:31:31.680 --> 00:31:35.579
thing to do, but it's... a really good visual

00:31:35.579 --> 00:31:38.400
and I need it to stay on track and make sure

00:31:38.400 --> 00:31:40.519
I'm hitting my goals. And it really, once you

00:31:40.519 --> 00:31:43.640
do it for a little bit, it becomes a heck of

00:31:43.640 --> 00:31:46.619
a lot easier and faster. So yeah, at the beginning,

00:31:46.680 --> 00:31:49.859
it's a pain in the ass, 100%. But you get into

00:31:49.859 --> 00:31:51.920
the groove and the routine. So like I'm at 900

00:31:51.920 --> 00:31:56.700
calories. Perfect. So my yesterday, this was

00:31:56.700 --> 00:32:00.880
yesterday, my goal is 90 grams of protein. I

00:32:00.880 --> 00:32:07.230
had 98. My carb goal is 45 grams. I had 34. My

00:32:07.230 --> 00:32:11.069
fiber was a little low. I only had 12. So fiber

00:32:11.069 --> 00:32:13.089
is a hard one. Hard, hard, hard, hard to get

00:32:13.089 --> 00:32:16.190
to 25. Yeah. So that one was low. My sugars,

00:32:16.250 --> 00:32:19.170
I had 13 grams of sugar. Hey, that's incredible.

00:32:19.170 --> 00:32:22.390
Right? So that was a low day. Wow. My goal for

00:32:22.390 --> 00:32:28.930
fat is 40 grams. I had 25. So I... My macro goals,

00:32:29.230 --> 00:32:32.269
so 900 calories, 90 grams of protein, 40 grams

00:32:32.269 --> 00:32:37.089
of fat, and 45 grams of carbs are my goals. My

00:32:37.089 --> 00:32:39.589
protein, I typically lately have been going over,

00:32:39.710 --> 00:32:42.509
which is not a problem. Yep. And then, like I

00:32:42.509 --> 00:32:44.710
said, I keep an eye on my fats. I rarely hit

00:32:44.710 --> 00:32:48.809
my fat. I had, I forgot to tell you, I had my

00:32:48.809 --> 00:32:52.650
first, like. I'll say dumping syndrome experience

00:32:52.650 --> 00:32:56.849
on the long weekend with fat because I took some

00:32:56.849 --> 00:33:01.869
really old cheddar cheese to the cottage. And

00:33:01.869 --> 00:33:04.390
my favorite cheddar cheese like Hannah's is when

00:33:04.390 --> 00:33:07.650
you cut it and it falls apart. Yes. And I hadn't

00:33:07.650 --> 00:33:10.690
had really old crumbly cheddar cheese since surgery.

00:33:10.789 --> 00:33:13.930
And I didn't even think to check the fat content

00:33:13.930 --> 00:33:17.539
on it. and I had a couple little pieces of it.

00:33:17.599 --> 00:33:20.839
And then I also had a piece of the cheese wrapped

00:33:20.839 --> 00:33:24.279
in a piece of spicy salami, and it was just too

00:33:24.279 --> 00:33:26.599
much fat. And I can tell you within minutes,

00:33:26.720 --> 00:33:29.440
I was in trouble. Yeah, it's not great. It was

00:33:29.440 --> 00:33:32.259
not fun. It's not fun. So my fat, I typically,

00:33:32.279 --> 00:33:38.019
though, don't really hit. But again, I don't

00:33:38.019 --> 00:33:40.440
stay hyper -focused on that. The protein is the

00:33:40.440 --> 00:33:42.220
big one. And if I hit my protein, I'm golden.

00:33:42.720 --> 00:33:45.529
And I will be honest, not... to try and like

00:33:45.529 --> 00:33:48.630
brag about it, but I rarely hit my calories.

00:33:48.730 --> 00:33:52.509
Like I struggle to hit my calories. Um, and so

00:33:52.509 --> 00:33:54.930
that's also where part of me is like, Oh, I don't

00:33:54.930 --> 00:33:56.630
need to increase my calories. I'm not even hitting

00:33:56.630 --> 00:33:58.789
what I need to hit. No, I need, I need to hit

00:33:58.789 --> 00:34:00.910
my calories more because there's days I'll be

00:34:00.910 --> 00:34:02.990
honest. It's not good to admit, but I'm like

00:34:02.990 --> 00:34:06.789
way under my calories. Um, and part of you will

00:34:06.789 --> 00:34:10.530
have that from being that obese lifestyle where

00:34:11.190 --> 00:34:12.869
you're trying to lose weight and you're like,

00:34:12.929 --> 00:34:15.349
yes, I barely ate today, which we know is not

00:34:15.349 --> 00:34:18.530
healthy and not good. And so sometimes that will

00:34:18.530 --> 00:34:20.050
creep in and I'll look at my calories and be

00:34:20.050 --> 00:34:22.070
like, sweet, I still have 350 calories today

00:34:22.070 --> 00:34:24.610
that I didn't eat. I'm winning. No, you're not.

00:34:24.829 --> 00:34:29.050
You need to eat it. So I need to, again, get

00:34:29.050 --> 00:34:32.150
back into my prepping, planning my day the night

00:34:32.150 --> 00:34:34.110
before to make sure I'm hitting those calories.

00:34:35.050 --> 00:34:37.150
Yeah, the night before is a good idea. It was

00:34:37.150 --> 00:34:38.570
honestly, and I would just before bed, I would

00:34:38.570 --> 00:34:40.269
sit there. It would take me five, 10 minutes.

00:34:40.269 --> 00:34:42.650
Maybe I would plan it out for my day. And then

00:34:42.650 --> 00:34:44.570
that way the next day, there's no surprises.

00:34:44.710 --> 00:34:47.250
There's no questioning. The biggest thing will

00:34:47.250 --> 00:34:49.590
be your upfront setup in MyFitnessPal. So if

00:34:49.590 --> 00:34:51.869
you haven't had surgery yet, take a few days,

00:34:51.969 --> 00:34:54.969
take a weekend and start setting up MyFitnessPal

00:34:54.969 --> 00:34:57.650
because yes, the upfront is annoying. It is so

00:34:57.650 --> 00:34:59.630
much manual entry and I'm going to recommend.

00:35:00.250 --> 00:35:01.789
And I know we're wrapping up here in a minute,

00:35:01.809 --> 00:35:04.050
but I'm going to recommend enter the ingredients

00:35:04.050 --> 00:35:06.989
yourself. MyFitnessPal is notoriously bad with

00:35:06.989 --> 00:35:09.590
having the worst calorie info for 90 % of the

00:35:09.590 --> 00:35:12.530
stuff. It's not accurate. So keep the wrapper

00:35:12.530 --> 00:35:15.389
with you and either re -enter it yourself and

00:35:15.389 --> 00:35:18.130
save it as your food or triple check what's in

00:35:18.130 --> 00:35:19.690
there because even things like chicken breasts

00:35:19.690 --> 00:35:21.730
or eggs are way off. Don't go with the first

00:35:21.730 --> 00:35:24.429
option. No. Look at all, open them up and actually

00:35:24.429 --> 00:35:26.409
check just because it has a green check mark.

00:35:26.590 --> 00:35:28.889
Doesn't mean it's right. So open it up. Compare

00:35:28.889 --> 00:35:31.610
it. Check it. And then my fitness pal needs some

00:35:31.610 --> 00:35:34.389
checks there. But yeah, verify and check. But

00:35:34.389 --> 00:35:36.230
the biggest will be set up, putting all your

00:35:36.230 --> 00:35:39.010
recipes in, all your foods in, all the ingredients

00:35:39.010 --> 00:35:41.369
in. Yes, that's tedious and annoying as hell.

00:35:41.369 --> 00:35:43.610
But then it's done. And then like Steph said,

00:35:43.769 --> 00:35:45.670
it's literally as easy as going in and going,

00:35:45.769 --> 00:35:47.489
I'm going to pick some of my favorite recipes

00:35:47.489 --> 00:35:49.929
and drop them in. Great. There's my day. Does

00:35:49.929 --> 00:35:51.650
that look great? I've, you know, I've used up

00:35:51.650 --> 00:35:53.789
my calories. Awesome. Thumbs up. Away we go.

00:35:53.889 --> 00:35:55.550
And then obviously throughout the day, if things

00:35:55.550 --> 00:35:58.010
change or, you know, edit it, here you go. If

00:35:58.010 --> 00:36:00.269
you didn't finish the full serving, please make

00:36:00.269 --> 00:36:02.650
sure you edit that in your MyFitnessPal because

00:36:02.650 --> 00:36:05.590
it will affect your calorie count, your macros

00:36:05.590 --> 00:36:08.329
over time. But yeah, take a weekend, take a few

00:36:08.329 --> 00:36:10.889
days, put all your recipes in. Yes, it's tedious

00:36:10.889 --> 00:36:13.610
as hell. Yes, the app is not great and it crashes

00:36:13.610 --> 00:36:15.730
and breaks all the time. I've literally tried

00:36:15.730 --> 00:36:17.849
a bunch of other ones like Lose It, Cronometer,

00:36:18.090 --> 00:36:20.650
a bunch of them. They're not great. They're not

00:36:20.650 --> 00:36:23.369
worth leaving MyFitnessPal for. They don't have

00:36:23.369 --> 00:36:25.849
as much info. It is a ton of manual entry on

00:36:25.849 --> 00:36:29.010
there as well. My fitness pal is the best of

00:36:29.010 --> 00:36:31.329
the worst. So take the time, put your stuff in,

00:36:31.429 --> 00:36:33.869
try to find the joy in it. Try to find that day

00:36:33.869 --> 00:36:36.090
that is your day to put recipes in and meal prep

00:36:36.090 --> 00:36:38.889
and all that. And then I like Steph's plan. I'm

00:36:38.889 --> 00:36:40.570
probably going to start doing it at night when

00:36:40.570 --> 00:36:42.590
I'm in bed watching TV. I'm probably going to

00:36:42.590 --> 00:36:45.409
try to plan my meals and my day. Think of it

00:36:45.409 --> 00:36:47.130
like budgeting. You know, it's important to do

00:36:47.130 --> 00:36:49.030
that. It's important to think about your calorie

00:36:49.030 --> 00:36:51.489
budgeting as well. It makes your next day easier.

00:36:51.869 --> 00:36:53.730
It's one less thing you have to think about.

00:36:53.809 --> 00:36:57.110
Grab and go. It's super easy. But yeah, we're

00:36:57.110 --> 00:36:58.469
going to share a bunch of this on Instagram.

00:36:58.550 --> 00:37:00.530
We'll share some MyFitnessPal screenshots and

00:37:00.530 --> 00:37:02.730
some of our calorie counting. But good luck to

00:37:02.730 --> 00:37:04.469
everybody setting it up for the first time and

00:37:04.469 --> 00:37:07.230
figuring it out. You've got it. It's not that

00:37:07.230 --> 00:37:09.530
scary. We're here. If you have questions, reach

00:37:09.530 --> 00:37:11.929
out and let us know. Like always, Steph, thank

00:37:11.929 --> 00:37:14.690
you so much for joining me on this episode. Thanks

00:37:14.690 --> 00:37:16.750
to all the listeners. Bye, guys. Bye.