Far From Perfect with Kylie Larson

Latest Episodes:

What's the Deal With A Muscle Building Phase? Jun 13, 2025

Show notes

In this episode, Kylie dives into the topic of muscle building, addressing common misconceptions and providing practical advice on nutrition, calorie tracking, and the mental challenges associated with gaining muscle. She shares her personal experiences and insights, emphasizing the importance of food quality, the necessity of a slight calorie surplus, and the significance of understanding one's own body and caloric needs. The conversation also touches on the psychological aspects of transitioning from fat loss to muscle gain, and the importance of patience and trust in the process.

Takeaways

Food quality is crucial even in a surplus.

Eating for muscle gain can feel overwhelming.

You must intentionally eat more to build muscle.

Tracking calories helps understand your body's needs.

A slight surplus is key for muscle building.

Mental challenges are common in muscle gain phases.

Trust the process and listen to your body.

Building muscle requires consistent training.

Patience is essential in the muscle building journey.

Five pounds of weight gain can be normal and manageable.

Chapters

00:00 Introduction to Muscle Building

03:14 Understanding Reverse Dieting

05:58 Navigating Muscle Building Phases

09:09 Personal Journey and Data Insights

15:03 Understanding Muscle Building and Nutrition

17:58 The Importance of Food Quality in a Surplus

You're Doing It All...But You're Doing It Wrong Jun 06, 2025

Show notes

In this episode of 'Far From Perfect', Kylie discusses how to approach strength training, nutrition, and overall wellness. She emphasizes the need for a strategic approach to training and nutrition, the significance of sleep, and the importance of trusting the process in one's fitness journey. Kylie encourages listeners to focus on quality over quantity in their workouts and nutrition, and to be patient with their progress.

Your Comeback Starts Now May 30, 2025

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This episode is for anyone who is looking around and asking, "How the hell did I get here!?!?"

This super short episode is a call to action for anyone struggling to make themselves a priority.

Short. Sweet. And to the point.

Unlocking the Secrets of Body Recomposition May 23, 2025

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In this episode of 'Far From Perfect', host Kylie dives deep into the concept of body recomposition, discussing the balance between muscle gain and fat loss. She emphasizes the importance of understanding individual goals, the role of maintenance, and the necessity of training intensity and proper nutrition. The conversation also highlights who can achieve body recomposition, the significance of recovery, and finding the right training program to support these goals. Kylie encourages listeners to embrace the journey of strength training as a means of personal development.

Chapters

00:00 Introduction to Nutrition and Coaching

01:22 Understanding Body Recomposition

04:43 Who Can Achieve Body Recomposition?

10:58 Training for Body Recomposition

16:27 The Role of Nutrition in Body Recomposition

22:00 Living in Maintenance for Optimal Results

25:55 Accessibility of Strength Training

Maintenance Part Two: Balancing Yes with No May 16, 2025

Show notes

In this episode, Kylie dives into the complexities of maintaining weight loss, emphasizing the importance of balance, freedom, and self-trust. She discusses the challenges of transitioning from a weight loss phase to maintenance, highlighting the need for a nuanced approach to food choices and lifestyle habits. The conversation covers intrinsic motivation, the significance of expanding one's view of health beyond weight, and the development of self-trust as a key component for long-term success in maintaining a healthy lifestyle.

Chapters

00:00 Introduction to Maintenance Challenges

01:27 Navigating Freedom in Maintenance

06:36 Mastering the Balance of Yes and No

11:56 Finding Deeper Motivation

17:23 Expanding Your View of Health

23:11 Building Self-Trust for Long-Term Success

If you want help with this, visit www.theelementalcoaching.com for coaching options!

Unlocking the Secrets of Living In Maintenance May 06, 2025

Show notes

Summary

In this episode, Kylie Riesselman Larson discusses the concept of maintenance living in nutrition and fitness. She emphasizes the importance of maintaining a stable caloric intake rather than constantly dieting, explaining how this approach can lead to better long-term results in body composition and overall health. Kylie shares insights on the mental challenges of maintenance, the significance of tracking progress, and the benefits of focusing on other aspects of health during this phase. She encourages listeners to commit to maintenance for an extended period to see real changes and to avoid common pitfalls that can derail their progress.

The Essential Guide to Reverse Dieting May 01, 2025

Show notes

In this episode, Kylie dives deep into the concept of reverse dieting, explaining its importance as a transition from a caloric deficit to maintenance. She discusses the process, common mistakes, and the psychological benefits of reverse dieting, emphasizing the need for tracking and understanding one's body. The conversation highlights the significance of having a supportive coach and the necessity of addressing emotional relationships with food.

Chapters

00:00 Introduction to Reverse Dieting

02:49 Understanding Reverse Dieting

06:09 The Process of Reverse Dieting

08:52 Common Questions and Concerns

11:45 Mistakes in Reverse Dieting

14:51 Benefits Beyond Metabolism

26:48 Conclusion and Next Steps

Nutrition Periodization Simplified Apr 23, 2025

Show notes

In this episode, Kylie discusses the phases of nutrition periodization, emphasizing the importance of understanding metabolism, caloric deficits, reverse dieting, and maintenance. She explains how each phase is crucial for achieving long-term health and fitness goals, particularly for women navigating hormonal changes. The conversation highlights the need for patience and the right mindset during the maintenance phase to ensure successful transitions between dieting and muscle building.

Takeaways

Nutrition periodization involves multiple phases: diet, reverse diet, maintenance, and muscle building.

Metabolism is adaptable and responds to dietary changes.

Caloric deficits should be approached with caution, especially for women in perimenopause.

The diet phase duration is individualized based on fat mass and personal goals.

Reverse dieting helps to gradually increase caloric intake after a diet phase.

Maintenance is crucial for long-term success and should be prioritized for at least nine months.

Mindset plays a significant role in sticking to maintenance and avoiding premature dieting.

Muscle building requires a slight caloric surplus and focused training.

Body recomposition is possible but requires intense training and proper nutrition.

Coaching and support can help navigate the complexities of nutrition periodization.

Chapters

00:00 Introduction to Nutrition Periodization

02:53 Understanding Metabolism and Nutrition Phases

07:18 The Diet Phase: Caloric Deficit Explained

12:02 The Importance of Reverse Dieting

16:03 Living in Maintenance: The Key to Success

21:40 Transitioning to Muscle Building and Athletic Performance

The Truth About How Many Calories You're Burning Apr 16, 2025

Show notes

In this episode of 'Far From Perfect', host Kylie Larson delves into the intricacies of metabolism and total daily energy expenditure (TDEE). She explains how understanding TDEE can empower individuals to break free from chronic dieting and the ineffective 'eat less, exercise more' mentality. The conversation highlights the importance of protein intake, muscle building, and the body's natural energy balance, especially as one ages. Kylie emphasizes that diets often fail because they lead to muscle loss and a slower metabolism, ultimately making weight loss more difficult. She encourages listeners to prioritize their health and metabolism to thrive in their later years.

Takeaways

Total daily energy expenditure is crucial for understanding metabolism.
Chronic dieting can lead to a lower metabolic rate.
Eating less can decrease the thermic effect of food.
Muscle mass is essential for a healthy metabolism.
Prioritizing protein helps maintain muscle during weight loss.
Non-exercise activity thermogenesis contributes significantly to calorie burn.
Exercise alone is not an effective weight loss strategy.
The body adapts to lower calorie intake, making weight loss harder.
Maintaining a healthy metabolism is vital to prevent metabolic diseases.
Strength training is essential, especially during perimenopause.

Why Eating More Protein is Making You Gain Weight Mar 21, 2025

Show notes

In this episode of 'Far From Perfect', host Kylie Larson discusses the viral success of her Instagram reel about protein and weight gain. She emphasizes the importance of understanding macronutrients, particularly protein and fat, and how they contribute to caloric intake and weight management. The conversation delves into energy balance, factors influencing energy intake and expenditure, and the significance of metabolism and muscle in achieving health and fitness goals. Kylie also introduces a five-day protein challenge aimed at helping listeners better understand their protein needs and how to meet them effectively.

Chapters

00:00 The Power of Simplicity in Content Creation

02:46 Understanding Protein and Fat Dynamics

05:38 The Importance of Energy Balance

08:45 Factors Influencing Energy Intake and Expenditure

11:28 The Role of Muscle in Metabolism

14:15 Navigating Weight Management and Hormonal Changes

17:21 The Importance of Coaching and Structured Plans

20:07 The Five-Day Protein Challenge