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Kate: Hey! This is Kate Vidulich from FatLossAccelerators.com and welcome to today\u2019s call. Now I\u2019m totally pumped for this one because on the phone, I\u2019ve got a very special guest, Leigh Peele from LeighPeele.com here joining me. Thanks so much for taking the time out of your day to chat with us and welcome to the call.<\/p>\n
Leigh: Thank you so much for having me, Kate. I\u2019m very happy to be here.<\/p>\n
Kate: Awesome. It\u2019s great to have you on today. I\u2019ve been following your work for quite some time now but for those listeners who may not know you, why don\u2019t you start off by introducing yourself so I don\u2019t miss anything and you can give us a little bit of your background.<\/p>\n
Leigh: The background spiel, I am Leigh Peele. I am a National Academy of Sports Medicine certified personal trainer. That is my chief certificate. I recently got certified as a golf specialist as well.
\nKate: Really? How cool is that!<\/p>\n
Leigh: I have to get it to use every year. My dad plays golf. He loves golf and he doesn\u2019t get to play it very often but he loves golf. I was looking at things that I could get and things that I could get certified in. I thought you know what? Just for kicks, just for fun, I\u2019m going to get certified as a golf specialist so I did. I got certified as a golf specialist. You can do a lot of things as a daughter to make your dad proud and I think this probably hits the top of it for him. It makes make my father really happy. Nothing else has really quite tipped the hat like me becoming certified as a golf specialist and the cheesy grin that he had, which was very fantastic.<\/p>\n
So I have those certifications and my chief love of course there is nutrition and body composition, fat loss, metabolism, research, things like that. It is kind of my addiction, if you will, regarding this kind of field in the fitness industry. I love mechanics and I love training and things like that as well. I don\u2019t want to knock it but what kind of gets me and the studies I get the most excited about, the things I get most jazzed about, are definitely the nutrition, weight manipulation, and things like that. So that\u2019s kind of my thing.<\/p>\n
But I\u2019ve been doing this for years now. I\u2019ve worked with people in person, I worked with people online and I couldn\u2019t be happier. I tried to knock out some books, just keeping this thing going and trying to reach as many people as I can reach. It\u2019s just been an amazing journey and I couldn\u2019t be more excited.<\/p>\n
Kate: That\u2019s awesome. It\u2019s really cool and I think what you were saying there about just doing stuff that you love, it\u2019s certainly can prove me sometimes to look back and go wow! I\u2019m doing what I love every day and helping people in the process.<\/p>\n
Leigh: Yeah. Absolutely. This is definitely one of those things I would do regardless of being paid.<\/p>\n
Kate: Yeah, and I think that\u2019s the same for most or even all fitness professionals, I would hope.<\/p>\n
Leigh: I would hope so, too. Yeah, it\u2019s a pretty fun job. We\u2019re all quite a happy bunch whenever we\u2019re doing our job. I think you have to be that way because it has to be infectious because it\u2019s hard to get people to do some of the things that we get them to do sometimes. I think if you\u2019re not happy doing what you\u2019re doing, it\u2019s not going to work really well, especially with this job.<\/p>\n
Kate: Absolutely. It\u2019s so very, very true. So we\u2019ve gone philosophical right from the start. Let\u2019s talk a little bit more about some of the nutrition stuff. Particularly I wanted to chat with you little about starvation mode. It\u2019s splashed around in magazines and on websites and things like that. What I really want to know is do you think starvation mode does actually exist and if it does, what is it?<\/p>\n
Leigh: That\u2019s the big question. Does it exist? I think a lot of the issue with starvation mode as a phrase and what I relate it to a lot, especially to other trainers, is the phrase itself has gotten very confused and very manipulated over the years. Does it exist in a technical sense? I believe it does. It\u2019s how you explain what it is that\u2014wherein lies the issue.<\/p>\n
It\u2019s a lot like \u201ctoning\u201d in the training world and that\u2019s how I relay it a lot. It\u2019s that technically, we don\u2019t really like the phrase \u201ctoning.\u201d We do try to kind of stay away from it because it doesn\u2019t really actually mean anything but in a semantic sense if you got into an argument, you could find a definition to toning which is the increase of muscle definition and the removal of body fat. That is, in a manner of speaking, toning.<\/p>\n
With starvation mode, it\u2019s a little bit of a similar topic. It does exist in the sense that your body makes adjustments when we go into diet down and adapt and it has adaptations that take place to a dieting down situation. That is a very true statement so when you hear people say or when you start dieting down, your body goes into starvation mode, technically that is a big true statement to make.<\/p>\n
But what they\u2019re saying starvation mode is and what people are thinking it is is where the complication comes in and usually the wrong statements come into play. What it actually is is whenever we go into a deficit, whenever we do diet down in order to lose fat\u2014that is the only way to lose fat, to go into a caloric deficit in order to pull stores of fat from our body\u2014 we have certain metabolic adjustments that take place, certain hormones and various things in the body are going to alter.<\/p>\n
So things go up, cortisol, for example, or appetite. Some things go down, leptin or various testosterone hormones and things like that. So we have alterations and changes that happen almost immediately. In some studies, we see that leptin, for example, decreases as much as over 50% in one week in females. So we have alterations in these hormones. We have changes. We have things that take place but it has to happen because it\u2019s the only way to lose fat. There\u2019s really nothing we can do about that.<\/p>\n
The problem that comes in is when we go too long, we got too hard, and we don\u2019t try to come out of that phase with feeding and eating at a normal maintenance need for nutrition and we basically try to drive ourselves into the ground and out metabolic adaptations get a little too aggressive and we start to feel the side effect of those things a little too intensely.<\/p>\n
It does not that mean we can\u2019t lose fat in the absence or well in the deficit. It does not mean that some of the things that you hear, like oh you start storing fat instead of burning it and all these kinds of things\u2014those are completely mythical statements. They\u2019re not true but there are a lot of problems that can be in between, from water retention to decrease in caloric burn, therefore making deficits harder and harder to reach, things like that.<\/p>\n
So there are a lot of angles that you can discuss when talking about starvation mode but the actual phrase, that\u2019s where we end up having a lot of problems and I think that\u2019s where a lot of arguments come into play. Adaptations, yes, technically the term is adaptive thermogenesis or metabolic adaptations but yes, starvation mode, I don\u2019t personally use it any more, more because of the connotation tied to it than such it is as the absolute wrong term. But I obviously use it in a tongue-in-cheek manner with the title of the book and when I\u2019m doing articles and things like that because that\u2019s what people are expecting to see when they\u2019re talking about these kinds of topics.<\/p>\n
Kate: Absolutely and I think the whole eat every three hours or your body is going to shut down and go into starvation mode, oh god.<\/p>\n
Leigh: Yeah, there are all these kinds of things and I think, obviously, to be fair of any trainer out there that has ever said it\u2014and there are some things that I said in my time\u2014I think the intention is good and we\u2019re coming from this place of well, you should you fuel your body as much as possible and if you do these things, you\u2019re going to be in the mode for optimal metabolic place. It\u2019s not like it\u2019s not coming from a good-intentioned place or that there isn\u2019t some sort of logic behind it on a certain level.<\/p>\n
It\u2019s the absolute statements that we make about it that can be wrong and when we look at the research, for example, in the meal timing, we see that there really isn\u2019t any difference in how many meals we eat in the day and how we space things out for most individuals. But there also can be arguments for that as well. I think what we can look at more and what I always I tell my clients or readers is that compliance is the 100% thing you should be the most concerned out at all times. What diet allows you to comply and what diet allows you to get the most out of your situation that you\u2019re in right now? What meal timing? What kind of protein or macronutrients in there or like the gram amounts in carbohydrates? All these types of things, what else you comply and that should be first and foremost because the compliance is going to help you reach the goal, whatever the goal is that you\u2019re trying to achieve.<\/p>\n
Obviously, I deal with fat loss the most but a lot of these myths that are pertaining to: you can only do these things. If you don\u2019t do these things your metabolism is going to crash or if you do cardio, your metabolism is going to crash, or if you do any of these things, your metabolism is going to crash. Or if you don\u2019t do these things, you\u2019re going to have a sluggish metabolism and I\u2019m sure we\u2019ll cover all those kinds of topics. But these are the kinds of things that I try and hush because they create what I find a kind of neuroticism in the clients where they\u2019re like do I go left or do I go right? Do I zig or do I zag? They end up getting confused. They hear one thing from one person and one thing from another. I find that that confusion leads to a standstill and that\u2019s exactly what we don\u2019t want. We don\u2019t want them to be in a standstill. We want them to be progressing forward. That\u2019s what I always try and do, get people progressing forward as quickly as possible and sometimes you have to remove myths to do that.<\/p>\n
Kate: Yeah, absolutely. I think even with myself when you said, I think I used to advise people to eat every hours because that time it was science. There were no conflicting studies saying that this wasn\u2019t the right way to go about it but I\u2019ve said it before.<\/p>\n
Leigh: Yeah, and I don\u2019t think anyone was going to be harmed by that. I don\u2019t either. There are still some bodybuilders to this day that no matter, regardless of what the studies say, they\u2019re going to stand by it. It also makes sense for a lot of people to do that. It makes perfect sense for a lot of people to do that. It\u2019s still a great strategy. There\u2019s nothing wrong with that strategy.
\nI think the only difference is that we tie it to the terms \u201cthis is the optimal way\u201d or \u201cyou\u2019re going to destroy something by not.\u201d I think that\u2019s where the little devils in the details are. But yeah, I used to advise my clients to eat frequently as well. It\u2019s what we did. We started analyzing and critically thinking, more than we find different routes of things and that\u2019s okay.<\/p>\n
Kate: Exactly. I think you\u2019re right. As long as people are moving forward or in some direction and not just sitting or standing still and doing nothing, that\u2019s the most important thing.<\/p>\n
Leigh: Absolutely. Paralysis whatever analysis, that\u2019s what we try to avoid as much as possible.<\/p>\n
Kate: Yeah, I think that\u2019s a girl thing where we tend to read into everything and overanalyze, for those anyway.<\/p>\n
Leigh: Us human beings? No. Never. \ud83d\ude09<\/p>\n
—— End of part One ——–
\nTo be continued.<\/p>\n","protected":false},"excerpt":{"rendered":"
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