Hello and welcome back to the Consistency Project podcast. I am Patrick Cummings here as always with

E.C. Sankowski every week. We aim to simplify the principles and practices of nutrition, health, and

fitness. Thank you so much. In the end of the show, hello, and how are you, EC? Ready. Ready. I'm ready as

well. This week, we're going to talk about metabolism, reverse dieting, and what to do when you've reached your goal weight. I'm ready as well. This week we're going to talk about metabolism, reverse dieting,

and what to do when you've reached your goal weight. I'm excited for us before we jump in.

Quick reminder, three pillars method.com is the place to go. If you want to implement the three

pillars method that we talk about here on the show all the time, if you want to take ideas

and turn them into action, that is the best place to do it. Three Pillars Method.com. All right. Let's do a little bit of background. What are we talking about? Why are we talking about it? Why now? All the other, all the other good questions. It's still coming to a question. So as you know, we had a couple quick bites episodes. And so I was going through all the questions again. But I do think it also gets to some core concepts related to dieting metabolism that are quite interesting. So the question was from Caleb, and he said, you know, love your stuff and was introduced by my fitness group to your concepts. Well, thank your fitness group for me. But then he continues, I applied them and dropped a lot of weight. He went from 194 to about

155 as a 6-2 male. Yeah. And was wondering what to do when you get to where you're going to

maintain healthiness when you hit the goal. For me, the goal was 155, which is like a normal weight but

lean. And then I'm sure you've clearly spelled it out somewhere, but I'm not sure where. So yeah,

I mean, this is definitely stuff that we go through in the three pillars method program in the app and stuff, but we shall chat about it today. So first of all, congrats, Caleb, a ton of hard work and progress there. And yeah, that is a pretty lean weight. And so the question ultimately is what to do at your goal weight. And ultimately, I made this into this kind of podcast because, yes, I think one, there's just like a utility and understanding what to do with the goal weight in the sense of practical steps.

But the concepts that I think are really interesting to dieting is that metabolism isn't so cut and dry of targeting like kind of the single number of calories.

We often talk about it that way. I know I'd even talk about it that way just because every time you explain a concept, you can't explain all of the nuance within it. But nevertheless, that's what we're sort of getting into before. And I know we've put these in parts and pieces somewhere, but I thought it would be kind of interesting to hopefully use Caleb as an example as we kind of talk through it. All right. I love it. So you sent me five core concepts for folks to understand about reverse dieting. So we are going to go through them. Yes? Makes sense. Maybe I list them first and then we'll break them down. Okay, cool. Here are the five. Number one, the calories you need decreases with weight loss generally number two the number of calories

that you diet at may be lower than where you can maintain number three there are two scenarios at

your goal weight both can use the same approach thereafter number four reverse dieting can

maximize your calories for maintenance without adding weight.

And five, the number of calories you need is not static.

So stop using apps.

We've talked about that recently.

Okay, cool.

So first one, the calories you need decreases with weight loss generally.

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