Show notes
THE IMPORTANCE OF THE APPROACH YOU TAKE; MUSCLE IS A CURRENCY YOU WANT TO AVOID DEBT
@thealanaragon @transformxruby
https://alanaragon.com/aarr-index/
https://www.amazon.com.au/Flexible-Dieting-Science-Based-Reality-Tested-Maintaining/dp/162860137X
https://alanaragon.com/product/proteinbook/
#254
https://open.spotify.com/episode/4Eg3wYhYuq3xp0QskSUnEs?si=gKkg-E3mQDC5691jM55LFQ
time frame it takes to build muscle
reality of building muscle
mini building phases and mini cuts
rates of progress in body composition goals
SO ITS CLEAR that body composition goals can take a long time to notice and the changes are slow to come by with building muscle
Which is why its so easy to just jump to fat loss – its what we know, its what we see faster , or should see faster pgress with
And when things are chaotic, we are overwhelmed
We just jump back to what we know and what is easy and its only “easy” because we feel like we are working hard, dopamine
And because women are so attached to the scale
And 12 week before after photos, its holding us back…
So now lets jump to **fountain of youth** transformation
https://www.instagram.com/p/CtrEBLBLAIf/
https://www.instagram.com/p/CuFIiPlxXFf/?hl=en&img_index=2
- See but I would argue that’s what most women ACTUALLY want
- Without having life INSIDE their goals, we will never feel satisfied anyway because it becomes a chore
- We all have our lifetime – and that’s how you make it sustainable and so much happees in that time only IF we see it that way (the only way you stop spinning your wheels
- What did it take to make those amazing changes (again it took 5 years but those 5 years are where most end up in the same place bc they try to rush it)
- What are the big take aways especially because you highlighted how we move away from optimal years as we age…. (the period of time women waste being pbsessed with lean)
26:00
- Did you do keto? Did you cut sugar? Did you avoid carbs? go low carbs?
- Im sure your wife ate so clean and did a lot of cardio to get that lean and look so much more defined and toned right?
Intermittent fasting? A lot of cardio
30:00 more on the scale
Alcohol also in the liver yet people gulp down their cocktails and demonize fruit and artificial sugar
So here we go – get in your base fruit and veg – I like 800g as a total –
Get in your wholegrains, whole food, protein & then you can add in a small % of your fun foods in there
That’s how you allow yourself to stay on track and not needing to sneak or cheat on things
** taste buds can change
__
42:00 ; DETOXING YOUR TASTEBUDS for a leaner healthier life!!
___
can we train our taste buds to stop craving such highly palatable foods & what would you say to someone who has a sugar addiction
______________________
so I had someone argue with me that starving your body of carbohydrates means that you'll just turn to burning fat instead when I was on the diet it worked but now lost all progress I'm back on carbs
let's talk about this
48: substrate use
51: rice study
Wait wait wait …. Diabetics eat carbs>?
____________
so do we need to eat foods in a specific order to prevent insulin from making us fat
Glucose goddess & glucose spikes
There are things we have with oats that also help the BG response aka protein because yeah protein increases glucose but it also triggers this thing called glucagon which helps draw it back in the cell – thus its more transient vs acute
Our TOPPODCAST Picks 
Stay Connected
