I've been tracking my daily calories quite diligently since August to be in solidarity with our clients who are putting in the work, but also because I am really enjoying a macro perspective of aggregate data.

Tracking the food that I eat doesn't feel like punishment to me at all.

In fact, it feels like the most important self-care practice that I do for my health and a way to maximize performance in all areas of life (athletically, mentally, emotionally, etc.).

With this data, I've been able to calculate that on average, I'm consuming about 2,000 calories a day.

Considering that the average basal metabolic rate (BMR) in America is 1,800 calories a day for men and only 1,400 calories a day for women...

I feel HONORED to be able to eat this much food consistently while still being in the absolute best shape of my life as a 5'5" (on a good day) 40-year old female.

If you're new to monitoring your food intake, you'd be surprised how quickly you can consume 1,400 calories.

When I first learned about this statistic, I felt defeated and a bit pessimistic.

Because if the baseline metabolic rate is only 1,400-1,800 calories...

And we're living in modern times, which equates to easy access to highly processed, calorically dense but nutritionally deficient foods along with minimal energy expenditure as almost all of our basic movement patterns have been outsourced to technology...

Then it creates a natural challenge for anyone who wants to take control of their health in this day and age as our energy input vs. output is so unbalanced.

In other words, it's very easy to eat well beyond the calories that we burn at rest unless we're consciously aware of our energy input and output.

[Side note: calorie trackers are notoriously inaccurate, and one 30-minute workout a couple times a week is not enough to make up for a poor diet and mostly sedentary lifestyle.]

I don't know about you, but I love food.

I love eating.

I love the flavors and textures possible!

I love the feeling of four hours straight worth of real energy after consuming a nourishing, balanced meal.

And I personally want to eat as much as possible while sustaining a healthy, strong, energized body. 

So here's what I do...

I'm using a combination of nutrition science, TDEE (total daily energy expenditure), and intuitive eating to estimate how much food I need for thriving, and in particular, what ratio and types of carbohydrates, fats, and proteins work best for my unique body and energy needs.

[This is something that we continue to support our clients with as they finish up their 12-week transformational programs and enter into the new territory of maintenance.]

But if you're aiming for weight loss first, which many of our first-time clients express as their initial goal, a small caloric deficit must be achieved for steady, slow, and sustainable weight loss.

During weekly calls with our team of 17 coaches who are preparing for their National Academy of Metabolic Science (NAMS) certifications, we've been discussing some of the paradoxical things that can happen with weight loss and any time you change how much you eat. 

(Yes, we have 17 nutrition coaches on our team who support our 1:1 clients! Click here to learn more about becoming a Green Door Life coach 🎉)

For example, as you lose weight, your metabolic rate naturally decreases.

That means, you burn less calories at rest than you did at a heavier weight.

This is why DIY-ing weight loss can be so maddening and tricky!

Once you lose weight and your metabolism slows, which is a completely normal response from your body in an effort to keep you alive, it's essential to incorporate maintenance strategies to help build back up your metabolism. 

This is where so many fad diets and unexperienced coaches fail the public...

And that's exactly what we want to share with you in this newsletter!

How to Boost Your Metabolism:

• Make sure you're consuming 25-30 grams of quality, bio-available protein 4 times a day minimum
• Start prioritizing progressive strength training 3 times a week to build muscle mass and bone density. Muscle mass requires more calories and nutrients to sustain and develop, so you need / get to eat more!
• Instead of overdoing it on running, Peloton rides, and intense workout classes, focus on incorporating as many steps throughout your day to increase your N.E.A.T. (non-activity exercise thermogenesis). You'll burn more calories overall + balance your blood sugar by walking 3 miles a day than you will in a given workout. And it doesn't have to be all at once!
• Eat balanced meals regularly, starting with breakfast. This especially important for women so that our hormones stay balanced and cortisol is lowered. Most humans cannot consume all the essential vitamins and minerals they need in 1-2 meals, which is why we don't recommend fasting during the daytime. If you're going to fast, do it in the evenings and overnight!
• Consume mostly 80% real, whole foods. Like... foods that are not in a package. Foods that have a high thermic effect (i.e. require additional calories just to break down and metabolize it) like protein and complex carbohydrates.
• Make sure you have an exit strategy if you have or are in a caloric deficit. The body thrives when it is in maintenance mode (i.e. eating the same amount of calories that it's burning). It really does not want to be in a caloric deficit, ever.

Another side note: men inherently burn more calories than women because they have more muscle which requires more calories to sustain, tend to weight more, are usually taller, and have more testosterone than women which naturally burns more fat tissue at rest.

For women, we generally have a slower metabolic rate compared to our identical male counterparts in addition to a naturally higher body fat percentage due to our biology that supports the creation of life 💚

And on that note, be sure to tune in to our weekly show, Elevated Frequency, held every Thursday at 11:30 a.m. Pacific. You can join us live on Facebook or YouTube plus, catch all the replays on Spotify if podcasts are your jam. Last week, we discussed all things supplements if you'd like to check that out.

This week, we're going to cover hormones: from insulin and cortisol to estrogen, progesterone, and testosterone + how they impacts us differently as men and women when it comes to nutrition and exercise strategies.  

If you learned anything new from this newsletter and/or have any topic requests for us to cover on upcoming shows, please click reply to this email and let us know! We read every single email that comes our way, and we truly value your input 💚🙏  ~Lisa

Shannon Morse & Lisa Kirby | Creators of Awaken Your Nutrition @thegreendoor.life  |  thegreendoorlife.com

P.S. Want to work with us before the holidays?

Check out our nutrition master class if you're new here.

Or, click here to book a free call with us if you're done with DIY 🎉

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When you're done trying "all the things" and are tired of feeling tired, we'll be here waiting for you with open arms! Apply for our life-changing 12-week Awaken Your Nutrition program today and feel better at your next meal.

Book a discovery call today to get started.

You'll speak with a Green Door Life team member and learn more about flexible payments and the right type of program to support your goals and learning style.

Click the Discovery Call link below or forward this to a loved one who is ready for this support in their life (limited space available; serious inquiries only)👇

P.S. Looking for more nutrition, health, and training support? Here are 2 ways we can help you:  

(1) WATCH OUR FREE MASTERCLASS → Discover the 3-step system in our that helps you activate your natural weight management code without restricting your favorite foods or exercising excessively! Click here to register and view at your convenience.

(2) GET LEAN → If you’re ready to permanently lose at least 10 pounds in as little as 8 weeks or want to maximize your performance and muscle tone, then book a discovery call with us.

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