What is going on, everyone? Welcome to another episode of the fit, healthy, and most of all happy podcast.

I'm your coach and host Josh here with his co-host and co-coach KG and I'm in the house. We're jumping at you with a great episode today. You know, all the time I get messages, you know, what do I really need to be focusing on? I hear carbs, you know, have more, have less.

I hear fats, the best thing in the world, keto, or I need to cut it out.

I hear carbs you know have more have less I hear

fats the best thing in the world keto or I need to cut it out I hear protein's incredible and then I

hear protein will destroy your kidneys so like I definitely understand people are like what the

heck do I believe what is really important and then on top of that it's like you know what is the actual

pyramid of nutritional priority, right? Like,

what is your number one focus at the end of the day? Should it be your calorie? Should it be your protein intake? We're going to jump into all these and so much more right away. So let's get into it. Do you have anything you want to add before we jump in? No, I'm just super pumped, man. I know this is going to be a banger of him an episode. Someone asked us the other day, they're like,

and I'm just like, we couldn't refer back to an episode.

So I literally want this to be just like a full on, hey, here's the most important stuff. We have a diagram in front of us. Maybe we'll share it to the story as well. but for the most part it's just you know just think of it as a pyramid right like at the bottom is the most important thing and it's going to go up to the top with the least most important thing as we list out the top five or top six things within this episode. All right. What's numeral one? Number one is just going to be energy balance and some people are like, what the heck is that? But, you know, we always talk about calorie deficits, calorie surpluses, like how much you take in and how much you take out. So that's simply put going to be your calorie intake, right? There's going to be some people who argue that here and there, like, oh, doesn't really matter. But at the end of the day, we know for a fact. And there's like hundreds of studies out there that says, you know, in order to lose fat, you have to be in a calorie deficit. There's small nuances here and there,

but for the most part, try not to overcomplicate it, right? So energy balance is always going to be

number one. Like, it is physically impossible if you are consuming a surplus of calories and

you're trying to lose overall weight within the long run that you're actually going to do that, right?

We talk about body recomps and, you know, there's little finicky things that you can do.

But once again, trying not to overcomplicate is a super important thing.

So this is going to be the most important factor.

If I were to give you one thing to keep track of, if you're looking to gain some muscle, lose some fat, whatever it is, it's going to be

the energy balance. How much are you taking in and how much are you, how much energy are you kind

of letting out, right? So that's pretty much it. That's going to be always number one. That's the

most important thing. And if I ended this here, that would be a very important tip for you, but we're

obviously going to keep adding some great tips to help all of you out. Yeah, and this is one you might consciously or subconsciously do. You know, if you're a very

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