Real Girls Radio - EP 7: Reverse Dieting - does it even work?

Episode Date: April 25, 2022

grab some snacks and chillax whilst we chat ABOUT...REVERSE DIETING! Emma's wisdom and Milly's experience of reverse dieting allows you guys to hear what's real and what's fake when it comes to reverse dieting. What is it? Who is it for? Does it work? We cover it all! Support this show http://supporter.acast.com/e-1-the-unheard-truth-of-millys-journey. Hosted on Acast. See acast.com/privacy for more information.

Love this podcast? Support this show through the Acast Supporter feature. It's up to you how much you give and there's no regular commitment. Just hit the link in the show description to support now. Hello and welcome to Braille Girls Radio. I'm Millie. And I'm Emma and we are both very normal bro girls just like you, here to talk about all things health, fitness and navigating your way through this crazy life. We're your new besties, we want you to feel part of our

weekly chats and we're excited to invite you in to our exclusive girl gang. Grab some snacks and chillax whilst we chat. Woo! Yeah. Okay, I think we've got it. Hello, hello, hello. Hi, guys. How is everyone? Oh, how is everyone doing? Happy Monday. Back in with a new episode,

and today is going to be all about reverse dieting, which is a highly requested topic. It's something that I personally get questions about all the time, so I think this is going to be a really, really good episode. I think it's going to be very insightful. Because I think reverse dieting, the term, is still really confusing for a lot of people. And I think when people hear the word diet, they're like, oh, it's another diet. How I heard it when you first introduced it to me.

Yeah, you were still very apprehensive about going through your weight gain journey. So you saw the word diet and you were like, oh, yeah. Yeah, yeah, literally. What I understood of it was if I reverse diet I'll lose more weight because it's like kick-starting my metabolism again part of that is true but also part of that isn't we're gonna go all into the details of reverse dieting what it is who should do it how you do it all of that and Emma you are qualified aren't you't you? You are very knowledgeable. And a reverse diet is something I do with a lot of my clients. And actually, a lot of the time, it's something that I have to recommend to a client and they don't even really know that

they need to go through a reverse diet. But yeah, we will get all into that in this episode. But anyway, how are you? I'm good. I I'm good I can't believe how quickly these weeks are going we are on episode seven eight one of them I can't believe it like I actually can't and I'm literally loving it and it's just making my weeks so much better do you mind like traveling up to London every time? No I come to London quite a lot anyway obviously I am coming to London a lot more now but my boyfriend always does a little bit of work how long does it take well we actually got the train today interesting which took just over an hour oh and then you're just heading back tonight when are you going to announce your plans for the

future what like my moving hint hint yeah well this is actually one of my... Okay, should we just fly into it? Go straight into it. Go off on the flight. Okay, right. So we'll start with my flyers. It's kind of on topic. So my boyfriend and I have been looking at places to move to. And we have very much been in two minds about whether we want to live in Bath or London.

For everyone who doesn't know, I live in Bath at the moment. I just spend a lot of time in London. You do. So we've been viewing apartments in London houses in Bath and we actually went to your house really in Bath near very yeah yeah oh my god and we like fell in love with it it's so oh and I'm sorry I can just imagine this is gonna castle. Well, it's not quite a castle, but it is very nice. And it's in a really nice area. And the kitchen is unreal. Yeah, kitchen is key. Yeah, it's so nice.

Like, key. So, I mean, yeah, we do really, really like it. And as much as, like, I really do want to live in London. Oh, my God. Are you swaying away now? Yeah. But, yeah, are you swaying away now? I am, yeah. But yeah, it was such a nice house. So we, yeah, we're very keen.

Oh my God, this is so exciting. So that's my fly. Well, I do actually have another fly as well, which I've not told you about. So I'm actually going to Norway next week. What? You're a little jet setter. Why?

You're leaving me. I might have to do a podcast. I'm going on Friday. So yeah, we'll have to talk about're leaving me i might have to do a podcast i'm going on friday so yeah we'll have to talk about that maybe you might have to do a solo i wouldn't mind doing that just get away from you yeah i think you'd be great at it did you hear what i just said get away from me yeah i just wait what also sorry while we're talking can you even see my face i feel like what you can see is the microphone. I have to kind of move my head every time to see you. I can see out like the corner of my eye. Like if I just... I can see your beady eyes through the microphone.

It's quite creepy actually. Oh God, I'm crying. Oh, sorry. Anyway, yeah, you might be hearing a solo episode from Millie. But yeah, it depends because I'm not going till Friday so I'm going to Norway because fit jeans oh my god that reminds me out for a photo shoot yeah and I absolutely love fit jeans I've been like yeah you always wear them for years oh my god so you're gonna be like campaign shooting oh my god yeah wow so your fake time

routine is gonna be in full swing. Oh god, yeah. Yeah. So actually I'm going to have to miss the podcast episode so that I can get the fake tan routine in. Schedule your fake tan, yeah. No, I'm not surprised. Oh my god, that's going to be so fun.

Yeah, I'm a bit nervous though because I've never actually been on a plane on my own before. Really? No. You're talking to a gal who's done that for six months. Yeah, I'm really scared no be fine it's fun just like getting the train by yourself so yeah I'm going for three days oh not even long no anyway my flop actually happened yesterday so I obviously I have my kidney stones um I'm better I feel much better so I'm back in the gym back into my training and I went to the

gym yesterday did a leg day and I was really like rushing and I didn't have much time and I just thought you know I need to get into it and stupid me did what I recommend everyone not to do and I just went straight into my sets about warming up properly did a front foot elevator split squat by the way i keep at the moment thinking i'm stronger than i am well ego is getting in the way missy it really is like i don't know why i was thinking i think because i had some time out i was like i'm behind on my you need to take your own advice i do need to take my own advice anyway i picked up the 20 kilos went straight in fucking up 20 kilos 20 kilos? Yeah. Two 20 kilos?

In each hand. Step ups? Front for elevated split squats. Oh, front for elevated split squats. To where you lean into it. Oh, I like those. I haven't done those in a while. They're great for the glutes.

However, not if you don't warm up. And I honestly thought I was going to tear my quads. I just felt it. Oh my god, don't. And this morning I woke up and they are so sore. I've not done any real damage because I can walk, I'm fine. But yeah, I've really hurt myself. remember doing that sorry go and i i'm just annoyed at myself because i don't know what i was thinking because i know you need to like warm up you need to

warm into your sets do some feeder warm-up sets and i didn't naughty naughty i'm just glad that i haven't actually pulled a muscle yeah imagine oh my god and that you just couldn't write it if you actually pulled a muscle then you won't be able to exercise for god knows how long so after all of that you've been through and then that happens imagine so you saved yourself there yeah that happened to me the other week I was squatting I came back from Lisbon and I just went straight into what I was squatting before I was it was only a week away like I was like I'm not going to go but I squatted and I was like wait I felt like a weird like twinge all down my leg like my hamstring I was like fuck no let's just put that back and then I just did a bit of warming up like you know jiggle around and then it was fine but I was like that

was a close call that was close oh I also remember three years ago I was stretching into the splits my ego got to my head and I was like yeah I can just go straight into the splits like I'm just gonna be flexible and I went straight in and I felt a pop in my hamstring the back of my hamstring and it absolutely killed you know when you come out the splits and you're it just hurts to like bring your feet yeah legs back but do you do that like do you I have not I have not done the splits for about a year. But like when you come, you know, when you come back to standing, it's like, oh, you can feel the stretch. I couldn't even like put my legs together. It was like so painful. And then I was walking and I was like, oh, my God, I struggle to walk.

And for a good like few months, I had to get physio on that. Which was really shit. From just doing the splits? Yeah. Wow. So moral of the story. You've got to be careful, guys. Warm up.

Warm up, guys. Even if you are rushing like I was. And take your own advice. You can just go straight into it and rush for your workout. Warming up is key. Even just, you know, doing a couple of feeder sets or like some resistance-banded movements and stuff. Just get your body moving and warm up properly so you don't injure yourself. Anyway, what's your flop and fly?

My flop and fly. So, it took me quite a while to think of a flop you know which is a great sign but my flop is still a really quite big flop yesterday i was being really self-critical on myself and my productivity and just being very negative towards myself like i was editing a youtube video all day and all night and i was like mill, you're not being quick enough. Like, you're not, you can't do this in, like, enough time. Like, you need to be more time efficient and do this. And then I was like, you need to just go out and get some air.

And then I couldn't even do that. And I was just getting really fidgety. And, like, I was literally sitting in the same spot for five hours. And I was just getting so frustrated with myself. It's fine. It's going up tonight. It'll be fine. But I just hate when that happens.

Yeah. When I get into my head and I'm like, oh, you're oh you're just being really like unproductive or you're not doing good enough you're gonna have days like that like not every day you can like smash through your to-do list and like but why is it that some days are better than others like i know that's true but why i mean was it just in your head was it the fact that the youtube video quite literally was taking that long yeah it was taking long or were you like procrastinating getting distracted doing other things maybe i was kind of on my phone as well i i like to multitask oh right yeah i know because i'm trying to reply to dms while i'm doing my youtube video while i'm also trying to reply to my manager and kill your

brain yeah it's quite literally i know it's impossible to multitask i actually listened to this podcast and it was like not this one but it was another one and it said so say if you're in the flow of doing some sort of task if like say you know you're writing an essay and then if you get a notification on your phone and you look at that notification it will take you like 20 minutes to get back into the flow just after looking for that at that notification for like one second we should actually do a whole podcast episode on productivity yes focus how to deep focus yeah i honestly feel like i'm the master of oh my god guys if you want to hear that let us know yeah i've got some good tips yeah if we go into that now we'll get oh we'll sidetrack yeah we're not even in the episode we're probably like

20 minutes in right give me your fly oh fly oh i did um pilates in the episode. We're probably like 20 minutes in. Right, give me your fly. Oh, fly. Oh, I did Pilates in the sky yesterday. Like Pilates in the clouds. Wow. Basically, this high building and you just see the clouds and it's really cute. And it's like reform of Pilates. Oh, yeah. So I did that instead of my upper body sash. I've never done that before.

It's really fun. Really hurts. And then also I did pottery as well. So I'm doing these little tasks. What do you call them? Therapeutic. Therapeutic things. Activities.

Activities. Oh, that's lovely. And it's really nice. I would recommend. Aw. Yeah. That's a fly. Aw.

I love it. Anyway. Right. So should we get into... Get into this episode. The episode. I've been cruel to you. Saying things they don't mean.

They've been rude to you. Disrespect how you feel But baby I'll never So firstly I'm just going to start with Myself and Millie have both done reverse diets I have done multiple reverse diets And I mean you kind of did yours Into your weight gain journey Yeah I did

That's how we kind of like got into it I also did do it I think like three years ago when I was I don't think actually anyone knows this but I um was contacted by this like online coach I'm not gonna disclose their name because I wouldn't recommend them to anyone but they basically put me on this little mini reverse diet to then go into like a weight loss journey thing which at the time I was still very skinny so they shouldn't have even done that for me anyway but that was when I first initially did it and I saw a bit of like newbie gains because that was like yeah yeah like in the first year of your training yeah you can definitely like oh my god yeah so I did that and then obviously went downhill and then

yeah next time was with you obviously in this podcast I am not qualified but I'm just speaking on my experience yeah and what I generally know but you are the master here the master you are the master no pressure you always say these like really cool words and I'm like teach me oh my god cool words no I fall under pressure now no never okay right so let's just start with a good old definition so basically reverse dieting is essentially the process of slowly and incrementally increasing your calories and it's done at a rate that prevents you from gaining like lots of unnecessary body fat so the whole kind of like point of a reverse diet is to fire up your metabolism at the end of a reverse diet you're going to have a much more revitalized efficient

metabolism and the ability to eat a lot more calories or significantly more calories than you were beforehand but ideally without having gained like a lot of excess body fat and if people were to gain excess body fat how would that come about so this is something that we're going to go into in a bit more detail like in this episode but i think a lot of people are under the impression that from social media posts and stuff that you see online that you can reverse diet and lose body fat and that is this magical protocol where you're going to come out leaner and looking you know shredded in tone yeah eating loads of calories and unfortunately that is not what

happens like it can happen and it does happen for some people but everyone has such a different metabolism everyone is going to respond so differently but generally speaking most girls who do a reverse diet will gain a little bit of weight a little bit of body fat and that's so normal absolutely fine that's the point yeah the point is you know to up your calories and focus on the opposite of dieting yeah goal isn't to drop weight and burn body fat and get leaner it's to spend some time focusing on your metabolism and getting your calories back up to a sustainable yeah sustainable yeah because i think so many people could be just stuck in this body that they necessarily don't like so even like i'm gonna use my mum for an example she has always been on diets

she's always been weight watching and like you know doing all these different diets but she's never really made a lot of progress like long-term progress she's a yo-yo dieter and she knows this herself and i always tell her this yeah so reverse dieting will be great for her because she's eating so little. She honestly doesn't have breakfast. Like she'll have very little lunch and then she'll have like a relatively normal sized dinner. Yeah. But in an overall amount of food that she's eating in the day

is just very little. Her body is staying the same. So her body is obviously used to the calories that she's consuming. Yeah, exactly. And this is what happens. Like your metabolism is very adaptive. And as an evolutionary mechanism of your body, your metabolism down-regulates to whatever you're doing and whatever you're eating.

Because it's like trying to survive. Yeah, it's quite literally trying to protect your body from modern day starvation, which is dieting. Exactly. And it's shutting off all of the non-essential functions like weight loss and what else. To keep your body functioning. So this is quite often what happens. And I guess this will lead into the next topic, which is who actually needs to do a reverse diet and who's kind of like a qualifier for a reverse diet. So firstly, like you say, like your mom, it's those typical yo-yo fad dieters who are constantly kind of fluctuating

between these fad diets and periods of under eating and then kind of going into back to normal eating or, you know, the opposite kind of like binge mentality. Those people definitely, definitely need to do a reverse diet and just kind of get out of that toxic dieting cycle. Also, people who have just finished a cutting phase who have come out of a prolonged calorie restriction you know girls who do bikini competitions or even like anyone who's doing a diet like if you are doing a fat loss diet you will have to reverse diet after if you want to exit out of that successfully also girls i guess like in your

situation where you had been under eating for such a long time and you'd kind of just down regulated your metabolism so much you were surviving on such a small intake of calories that you could not push any lower you that your only option really was to reverse out of that and this is kind of what i was saying earlier like a lot of clients who start working with us will want to go straight into a fat loss phase and just straight into a diet when we talk to them and we kind of work with them for a little bit and we dig into their dieting history we figure out that they have been continuously dieting for in some cases years and their metabolism has down regulated to an intake of you know 13 14 1500 calories so they come to me eating 1400 calories wanting to lose 10 kilos

and i am not going to put them on lower calories especially not lower than that and if you're in that situation unfortunately to elicit fat loss you need to be in a calorie deficit and if your maintenance calories are already that low yeah you quite literally would have to just you'd be starving yourself starve starve yourself to elicit fat loss so the only healthy and sustainable thing to do is to reverse diet first and it can quite often be the first step you need to take to actually have a successful fat loss journey if if that is your goal so yeah a lot of the time we will take clients through a three four six eight month period of reverse dieting focusing on building muscle getting their calories up

working up their maintenance calories and then once we've got them to a position where they're eating a lot more they're maintaining their weight on significantly higher calorie intakes. We can then consider putting them through a fat loss phase. Because it's like speaking from my experience, I'm not going to say how many calories I was on, but I was on very low calories. I think when it came to you, Emma, that was me trying to increase them. Yeah, you had already started increasing your calories. But I just was so, I couldn't increase them. I was too scared.

I was too scared. And I never in my life thought that my maintenance would be above 2000 which it is like generally i was like what on earth like there's no way like 2000 calories would scare me so much let alone even more than that so people do question if reverse dieting even works and it completely works it's not magical obviously but it's like you need it to like Emma said to just at least live sustainably and eat comfortably and not be in such low calories and you know jeopardize your mental clarity and your social life so exactly and it's really

important I think a lot of the time people will say to me and question like what actually is the point of reverse dieting though like I don't understand it like how can it work yeah people think it's counterproductive so I guess the best way to kind of explain it is to talk about what happens to your body when you actually go through a fat loss phase yeah when you're yeah a calorie deficit so that's good to know like we kind of mentioned earlier when you have been on a fat loss phase and you've been eating in a calorie deficit your body instinctively prepares your body for starvation as that is what it thinks you're doing it thinks you're depriving your body of food and that you're going to starve so lots of things happen in your body to kind of down regulate and protect you from that happening so first of, your basal metabolic rate declines,

which is your BMR. So how many calories that you're burning every day. Just by living. Yeah, so this will naturally decrease as an adaptive response. In addition to that, there will be a reduction in your exercise activity thermogenesis, or some people refer to this as your eat, which is the exercise that you're doing every day.

So obviously if you're eating less calories you're gonna have less energy and less kind of output in your workouts which is going to in turn be less calories burned in workouts and stuff like that so you know you will be able to say now like your strength and your energy when you started eating more calories increased so much like you're hitting prs and pbs all the time so true also even just helping my mom unload the dishwasher or walking to the shops doing very like day-to-day very like general things you do does just increase because you do have more energy to do that making the bed like loads of little things that's the next thing

that down regulates that's your non-exercise activity thermogenesis which is what lots of people refer to as your knee and that is exactly what you're saying like little things like that like fidgeting or walking around or like helping with chores at home things like that like if you are depriving your body of food and you're running on empty you have not got the energy to even like move a finger like you you're just a bit dead and lifeless and that actually has a big impact on the calorie burn from that you know how much you're moving around how much you're fidgeting like that throughout the day adds up to a lot so if you're barely eating anything that part of your metabolism down regulates a lot and that is another kind of like protective mechanism of

your body to keep you alive so you're preserving energy and you're preserving calories by not wasting it on little movements and stuff so that also happens and then there is of course a reduction in your tef which is your thermic effect of food and that is basically how many calories your body is burning from digesting the food you eat and obviously if you're eating more calories you're going to be burning more calories to digest that those calories so those four factors your thermic effect of food your non-exercise activity thermogenesis your exercise activity thermogenesis and your bmr your basal metabolic rate all those things down regulate so at the end of a diet your your metabolism has slowed and downregulated so much to the point that we were just referring to where there is no lower you can take it without it being extremely damaging and detrimental to your health and your mindset at that point. And so the only kind of way out of that is to increase your calories.

Get it back up, baby. Get it back up. Focus on your hormones and your health and your... Mental clarity. Yeah, all those things. And then you know, if fat loss is your goal, it doesn't mean you have to write it off forever. You just need to take a long term view of your progression and your goals and, you know, put some time into your metabolism before you go back into a fat loss phase.

I also think I don't know if this is going to be something that we mentioned next, but a lot of people underestimate how much they can actually eat and that's why they're too scared to reverse diet because we put a poll on our instagram on our real girls radio instagram what was the it was so the question was have you ever considered reverse dieting but you're too scared to and let me get the poll 72 of you said yes 28 said no said no. So 72% of you are too scared to do it. You want to do a reverse diet, but you're too scared to do it. And that is because a lot of people underestimate how much food they actually need. Yeah.

I think that they're just going to completely like gain so much weight and they're going to like hate it and all this stuff. But this is another thing that I think a lot of people don't realise is that we spoke about the down regulation of your metabolism, but fortunately it actually works in the opposite way as well which is a phenomenon known as adaptive thermogenesis so when you start increasing your calories your body actually starts to burn more calories as well because you know you are consuming more food so you're going to have more energy so more output in your training and you're going to have more energy to move around every day which is an increase in your need you're eating more calories which is an increase in how many calories your body is using to digest those

calories so actually as you're increasing food your total daily energy expenditure and how many calories your body burns is also increasing with that so it's not as scary or overwhelming as girls think you have to remember as you're eating more your body is adapting along with those food increases and this is why it is so important to do it in an incremental and gradual way and why reverse dieting for a lot of girls it makes sense to do it in that slow incremental way because lots of girls are so anxious about doing it and scared and worried if you were to do the whole all-in approach which yeah lots of you have asked us about and just like throw a load of calories at you and you you know kind of go from like like just short term quick under eating to a lot of food you will gain

a lot more weight and that can kind of like set you back even more because then you just want to rush back into a dieting phase that's the thing i remember there were points actually during my under eating phase where like i would panic that i was too skinny and then i would suddenly just eat loads because i thought shit i can't be this skinny and i'd panic and then maybe like a few days later or even the day after doing that i would think oh no i've just eaten too much and then i'd try and restrict again so it's like very short-term yo-yo dieting as well as long-term this is why like i didn't do the all-in when i initially was gaining weight because i thought that if i'm gonna do the all-in do you want to explain what the all-in sorry yeah so

people who don't yeah all-in dieting is basically no No, not all-in dieting. It's just all-in. It's basically when you just completely up your calories so much. It's kind of the opposite to reverse dieting. I don't know if it was popularised by her, but I know... By who? Stephanie Buttermore. Oh, my God. People have told me about her.

Is that where it came from? Yeah, I think it was her who did it. Wow. Jeff Nippard's girlfriend oh i know yeah i know stephanie putnam like i've heard of her quite often girls who have been under eating and you know in a severe calorie deficit will be so kind of drained and zapped of their energy that they kind of just accept like they need to eat more and they don't care about the weight gain from it so they will just they'll just go straight straight in and quite literally the term oh my god no but yeah they

will just up their calories as much as they feel like they need to get that hunger kind of satiated there's two things i want to talk about here do you think that is a another form of binge eating in my look on emma's face just then in my opinion i don't think it is i mean each to their own yeah because obviously people out there are doing it and it's helping them and it's worked for some people and i think that's fine and i also think you know if your main priority is you know getting your period back for example and you suffer with hypothalamic amenorrhea and your key focus is to get your health and your hormones back functioning then it might be the better option for you to just get your calories straight back there focus on

health and not worry too much about the weight gain etc the other effects of it but i know from experience with clients and from what i've read about it it can be very similar to binge eating and it can quite often lead to a lot of anxiety and thoughts and you know feelings about body image which can then kind of just exacerbate like anxiety around food and you know feelings of wanting to go back to that dark place of restricting so i personally think from experience with myself and working with clients doing it slowly and incrementally can really help with the anxiety of eating more calories and you kind of just as your metabolism acclimates to it so does your mindset and you can

kind of learn to trust that process because you aren't gaining like loads and loads of weight in a really short amount of time like you for example you gained 20 kg 20 kilos but that was over like a year eight nine months and when you looked at it like week to week you didn't really see the weight increases and you guys can look back at Millie's Instagram and she documented all of her check-ins but if you looked at each check-in individually you wouldn't see the weight gain and that is what helped you I think so much because you were trusting the process and you know you might see a little bit of glute growth but it wasn't like you were gaining like five kilos every night yeah and definitely all-in approach from the research i've done on it some

girls can gain you know five ten kilos in a very short amount of time and i think for females who struggle with body image and disordered thoughts around food and their self-esteem i don't personally think it's the best route to go down if you know that's something you suffer with i think a slow steady gentle increase in calories um is just generally the better yeah i think i can agree with that because from my experience like i just knew that if i would go all in not only is my body just going to be so bloated and like confused just so many years of restriction it's now like all of a sudden getting so many calories in. Probably it would affect my digestion and all of that, wouldn't it? Oh, for sure, yeah.

If you just throw a load of calories at yourself after restricting, you're going to have a bad tummy. You're going to feel really lethargic as well and mentally drained from it because I just see it as like a panic. So you're just like just trying to get all the calories in and I just know for a fact that it would have made me want to go back to my older habits of just trying to drop weight and I know that I wouldn't be able to feel confident

if I was doing that because my whole mind and brain and focus was all around my body and what it looked like so if I suddenly saw my body in a completely different way that i've never seen it before i would have panicked so much and i would have gone back to my old ways so doing it sturdy really really really helped me yeah and also there is research out there i think this kind of also links back to girls who are doing like fad diets and yo-yo diets and you know there's a statistic which is like 80% of people who lose weight gain it all back and more. And that's because they don't actually consider reverse dieting. And people will finish a fat loss phase, they'll finish an eight week diet, and they'll go back to their previous eating habits. And, you know, they don't realize that these adaptive responses with the metabolism has happened and what they used to be able to maintain their weight on.

That's not their maintenance calories anymore. So going straight back to their previous way of eating is actually going to be a massive surplus for their body and there is research to show that when your body is so depleted and deprived of food your body and your fat cells are in an optimal state to to grab on yeah and there is some research to show that your body can actually create more fat cells. So not only expand in size, but create more fat cells, which actually makes it much more difficult for you to lose body fat in future kind of phases of fat loss phases. And that's why these girls get trapped into fad diets where each subsequent time of trying to do another diet, it's even harder.

And that's because your body has got that dieting history and it's created new fat cells which makes the whole process even harder so a reverse diet is something that i recommend to not only the fad dieters but also girls who have just finished the fat loss phase and want to keep their results and not have to kind of keep fluctuating between the dieting non-dieting and then you know, girls like yourself who were under eating and restricting. For a lot of people who are listening, I think they may hear the word diet and think, but I don't want to do another diet. Like, I don't want this to be a diet because I want to be healthy and happy

and like get out of that whole mentality around dieting. What would you say to those people the thing is it doesn't have to be as strict and controlled as a yeah quote-unquote diet that's the term that's the way you know we we talk about it a reverse diet but in simple terms it quite literally is just slowly adding more food into your intake if you really really don't want to cut numbers and you're sick and tired of tracking and using my fitness pal and you know counting calories it's not like you have to do that you can quite literally just add in a little bit more food to what you have been eating yeah loosely like it doesn't have to be so strict if you normally have oats for breakfast yeah add a

little bit more oats if you normally have like a salad for lunch add some carbs into that add some sweet potato or have some bread on the side and then slowly over time just start adding in a little bit more yeah so i guess this leads on nicely to like how to actually do a reverse diet to do it right so first of all there is not a perfect way to do it like we said previously everyone's metabolism is so different and everyone is going to respond so differently to different increases in calories. But as a general rule of thumb, a rough guideline for a reverse diet is to increase your calories by around sort of 100 to 150.

And then look at your biomarkers, look at your weight, your measurements, how you're feeling, how you're looking. And then that will kind of determine how much or how little you should increase by you can increase weekly bi-weekly one thing that i do want to stress is not to do it too slowly because this is where a lot of people get stuck they go so slowly that their metabolism is adapting and then they're just kind of keeping themselves still in a calorie deficit and they're not actually working up their maintenance calories so if you that was me yeah before i went to emma if you increase your calories and you're losing weight then you're still in a calorie deficit so you can actually therefore get away with having a bigger increment

in calories and adding a little bit more food Whereas if you've added some calories into your daily intake and you've gained a little bit more weight than you wanted to, you're feeling a little bit fluffy, your measurements have gone up a bit, then that might be a good indication for you to keep your calories where they are, let your body acclimate and adjust to that calorie intake and then review again a week later or a couple of weeks later.

And by that time, you know, you probably would have maintained and then you can think about adding some more food i have some clients who have super efficient metabolisms really fast metabolisms and they can have calories thrown at them and their body just soaks up they can train super hard and they kind of stay around the same weight and just keep increasing the calories whereas i have other clients who you know these girls probably have a lot more kind of dieting history and their metabolisms are a lot more stubborn and resistant where you up maybe by 100 calories and they gain a little bit of weight and this is normal but then with those clients you might want to take a little bit more of a less aggressive approach and go a little bit more slowly with the calorie increments

but it's very much trial and error and this is why it is important I guess depending on how much you care about the weight gain and like how you're looking and feeling to pay attention to that and then just monitor it and you know have a coach or if you're doing it by yourself look at your pictures see how you're feeling how you're looking where your hunger is your energy dependent on all of those factors holistically decide how much to up your calories by the best kind of thing to do in terms of macronutrients and what i do with my clients is increasing calories primarily with your carbohydrates just because they have the biggest impact on your hunger hormones so namely your leptin and the primary source of energy yeah when you do diet your hunger hormones down regulate so your ghrelin and your leptin i learned about this in psychology

did you yeah i learned all about i learned all about the psychology website did you yeah my third year love it wow did you find that quite difficult to learn i loved it but there were a lot of different things weren't you like going through your well the thing is right i was going through sorry i didn't mean to interrupt no we can get back to that okay um i was obviously yeah But there were a lot of different things. Because weren't you like going through your... Well, the thing is, right, I was going through... Sorry, I didn't mean to interrupt. No, we can get back to that. Okay. And I was obviously, yeah, going through an eating disorder.

And I was learning about this. And it actually did help me learn and understand more about what's going on in the body. So it did make me feel a bit less anxious about increasing calorie. But obviously, I still was too scared to do it alone. But also, we learned about body set points. How big... big yeah how wide it can be so yeah because I think that's really interesting and when I learned that I was thinking you know I hadn't heard about this anywhere and I thought that was really really interesting anyway back to you but yeah so basically those hormones down regulate when you're dieting yeah so at the end of a diet you're left with feeling like a lot

less satiated from your meals and then also you're left with feeling like a lot less satiated from your meals. And then also you're going to be feeling a lot hungrier and having a lot more cravings. And carbohydrates have the biggest positive impact on those hormones. So by initially upping your food with carbohydrates, that helps you to actually feel more full, have less cravings, have more energy. So protein, I generally will keep roughly the same and then i will start a reverse diet by looking at increasing carbohydrates and then kind of as the calories continue to increase upping both carbs and fats yeah protein can be increased but you know carbohydrates are going to have the biggest impact on how you're feeling yeah and in terms of like if you're doing this to

regain your period you can still do it like with a reverse diet like because obviously i did so if you're not doing all in and you're doing a reverse diet to get your period back would you suggest also increasing your fats like prioritizing that as well oh yeah definitely with hypothalamic amenorrhea i always get asked questions about this as well there isn't a specific macronutrient that you should be increasing to regain your period it is quite literally a just calorie yeah a calorie surplus you need to be eating more calories if you've been doing like a keto diet and massively under eating carbs then you need to up your carbohydrates but then on the other hand if you have been eating like super low

fats you need to up your fats like it's just a balanced approach, a healthy diet with more food. You just need to get it all back to optimum balance. Yeah, exactly. So you want to up your calories very slowly, dependent on your progress, increase with your carbohydrates initially, and then start adding in some more fats. And just review and monitor your progress. This is what I do with my clients.

This is why weekly check-ins are super important. Weekly is so good, yeah. You can see how that client has responded, how they're looking, how they're feeling, how aggressive you can go with the reverse diet. But then then also you have to ask yourself what your goals are is your goal to maintain your weight loss as best as you can and maintain that new physique if you have been dieting for example or is your goal to get your health back and your hormones back and your period back if you've lost it and do you not care so much about gaining a little bit of weight because if you don't care well the thing

is i think a lot of people would care you have to really prioritize yeah what you really want and like what's actually most important health is way more important than what you look like if your health is being damaged and you can't compromise them like you can't compromise your health for how you look or how you look for your health yeah you have to yeah you may care about gaining weight but you really really need to realize that that is the most important thing to do if it's for your health and you will get over it like i have got over it oh yeah and look at you now like you're thriving you're glowing you've gained 20 kilos and you're the happiest 20 kilos is literally like cool like that means nothing to me anymore whereas like obviously it did used to scare me a lot but I think again like there were lots of questions that came in from people who were like I want to do it

but I'm too scared and it's like of course it's understandable that you are scared but just again remember what's most important I guess I'm also referring to because I will sometimes have clients who literally just want to end the diet they are fed up of feeling hungry and tired and they just want to eat some more calories and get back into heavy lifting yeah and they're like oh I don't really care about gaining a few pounds like whatever let's just get the calories back up in that case you can go a little bit more aggressive whereas there's some girls back end of a diet who are like I've worked really hard I really want to maintain this new physique i don't want to go back to like fad dieting let's do this really slowly and strategically those clients i'll take a much more kind of moderate approach with the

reverse diet maybe go a little bit slower but like i was saying earlier you don't want to go too slow because in that scenario you're literally just keeping yourself in a deficit and there's literally no point in dragging it out longer than it needs to be goal is get your calories back to a maintenance where you are maintaining on a much more sustainable amount of food you're feeling good you're training hard you get your life back you can go out and there's so many benefits to reverse like people just worried and scared of it but you get to eat more food who doesn't want that yeah you get to go out and enjoy more social occasions and have more meals out and let your hair down a bit more on weekends and go

out for drinks oh my god it's so good and then once you do that so like again for speaking from experience if you have been tracking for so long and you were tracking during reverse dieting and all that once you find your maintenance you can start intuitively eating because you can trust your body and your body can trust you and yeah it's just the best because we were talking about your metabolism would have also adapted to that higher calorie intake so then that will give you more flexibility yeah and more room for intuitive eating if that is something you want to get into but as well not only that you're going to notice improvements in your sleep and your libido and oh yeah your hair and your skin and yeah your overall sleep and your libido and your hair and your skin and your overall mood

and your performance in the gym and your strength and you're gonna most likely build a little bit yeah relationships you're gonna build a bit of muscle and this is i guess where a lot of the confusion comes from people might be thinking but how is it that sometimes people reverse diet and then they get leaner and they're eating more food but they have less body fat quite often that is because of the metabolism adapting along with the food increases and that then you know turns into being able to lift heavier which is then a big strong stimulus to your muscles to adapt and grow yeah so if you're building muscle you know that is is what is going to give you the appearance of like a toned physique yeah especially if you've

never really been through like a proper well-structured heavy training program before so if you're building muscle at the same time that is going to have great benefits on your physique but that doesn't last for long does it if you continue increasing the calories what bit what like that phase where like your calories are at like one point and then like your energy is obviously increased so you're gaining strength and muscle but then if you keep increasing calories it's obviously going to pass that point where i guess it kind of very much also depends on where your overall goal is like do you want to continue building up into a calorie surplus which

is what we do with millie because the goal was to gain weight but if your goal is to just get your calories back up to maintenance and then start you know just being able to eat more and sit there because there's nothing wrong with being at maintenance definitely and just seeing those like strength improvements in the gym that is where your body can make some great progress and yeah you can gain some strength that's quite often why clients might or people on social media who you see reverse diet look better and a lot of the time you're reducing stress yeah because you're not dieting anymore so your body is retaining less water and you're not going to be as bloated in yourself definitely you can end up looking leaner and looking better in your physique because you're just ridding your body of that stress and you're training hard you've got more energy you're burning more calories so that

is quite often why that happens but i do want to reinforce it is very normal to feel a little bit uncomfortable a little bit fluffy on a reverse diet it's not like some magical thing like people can talk about it is so normal to feel fluffy yeah on a reverse diet i just expect that yeah i definitely yeah do and did and every time i do a reverse diet as much as there are so many benefits and i know how important it is myself i will still even have days where i'm like oh i feel a bit yeah fluffy and i it's just another bbid isn't it it's just bbid we all get so yeah always go in if you are in reverse dieting go in with the expectation that you are going to feel fluffy or you may be having more bbids yeah

but it's just something you get used to and it's something that you accept and then another thing just to add to the how obviously we've spoken about calories how much to increase and how often upping with your carbs then adding some more fats one key key thing which i emphasize so much to girls who want to reverse diet is to really really give it all you got in your training really really try to like take advantage of all this extra energy yeah and i'm not just talking about that from like a physique perspective yeah it's great to add some new muscle tissue and see your body change with more shape and more you know muscle definition but it is so empowering to go into the gym and see your strength go up push some heavy weight you just

feel like strong yeah you feel stronger than probably more of the men around you yeah and that will also be what reinforces you to keep going on that reverse diet because you're seeing like wow like i'm so strong and i feel so great in the gym you know seeing your numbers go up is such a great feeling and you can kind of divert your previous mentality around the numbers going down yeah numbers going up yeah and that is such a great thing yeah but also we do want to reinforce to just don't be so hung up on numbers as well because at the end of the day it's all about how you feel whether the numbers are going up or down you just need to really focus on how you feel some people may be triggered by like you know just weighing themselves I personally surprisingly that didn't trigger me I know a lot of people do if numbers like that and seeing numbers go up does trigger you then

just don't there's no point doing it there's no point weighing yourself in the morning it's the same with you know anything else so numbers can be really useful and a great tool to like see your progress but don't get hung up on it no because as well like if you're going for a reverse diet so obsessed with the numbers on the scale you quite a lot of the time and i know clients of mine will think oh my god i'm gaining fat and that's that's literal fat gain on the scale but a lot of the time literally your body is retaining more water because you're eating more carbohydrates your body will retain more glycogen which will be an increase in water on the scales you're also probably building a bit of muscle if you are training hard so that weight gain isn't just fat mass it's muscle and it's water and it's carbs and it's more food but yeah

like millie said if that's triggering for you you don't have to weigh yourself there is no pressure to do that you can just kind of go even if you want to take pictures you don't even have to do that it's so dependent it really depends on how seriously you want to take it it really does and you know if you're doing it by yourself then you can obviously do whatever you want if you're doing with a coach again do whatever you want but work together or work with yourself and stay true to yourself and what your priority really is yeah and also just to add to the exercise bit that's obviously one thing which is super important to be training hard putting the calories to good use so you can actually maximize your results in the gym but i often get asked questions

about cardio and reducing output and how to kind of navigate that on a reverse diet and similarly to doing it incrementally with the food best way if you want to kind of minimize body fat gain and not gain you know too much body fat is to also taper that back slowly a lot of people who gain all the weight back that they lost on a diet will go straight back to their normal way of eating stop exercising cut all their cardio and that again is a great way to gain a lot of weight in a short space of time. So if you really want to, like, reduce your anxiety around that and ensure that you're not gaining too much unnecessary body fat, the best way is to also taper that back slowly.

So, you know, if you end your diet on, I don't know, 20 minutes of cardio four times a week, drop it in half or, you know, you could even drop it a little bit, like take away one 20 minute session whilst increasing food but yeah the best way is to taper that back slowly when i gained weight i think i think i completely stopped didn't i you just we just had a step and just it was a step thing yeah and i didn't have because i used to do like four yeah it works out so it's really difficult because i'm largely talking to my client yeah so weird isn demographic, which is girls who want to lose body fat. And, you know, they aren't necessarily all from a restricted eating background.

Whereas there was someone who was, you know, very underweight and had a very disordered way of eating and didn't need to do cardio. And really they needed to gain body fat. Then that would be a situation where i'd say we don't need to be doing cardio we can scrap that you need the calories you need to you know prioritize training we need to gain weight because i think there's such a mix of audience yeah yeah it's very difficult because obviously we want to try and tailor this to all of you guys but i don't want to say something and then someone who that statement isn't intended to takes that wrong so it is so dependent and this is why it's so great to have a coach or someone to

give you that that support and guidance which is individualized to you and your body because there is not a one-size-fits-all approach I might have a client who comes to me extremely low calories doing a lot of cardio and I say right no cardio we're gonna slowly start up in your food we need to gain some weight whereas other people might finish a fat loss phase and they don't want to gain all the weight they've just worked so hard to lose and then we will take a very very slow approach slowly tapering back their cardio and slowly adding in food it's yeah it's so hard isn't it it's very individualized what's like the ratio in your client database like you can say that's like how many people are from a restrictive background and how many people are just from like a so i can

tell you 80 of my clients have the goal of losing body fat and then the remaining 20 is weight gain slash like reverse dieting but also like i said a lot of my clients who come to me saying i want to lose fat i will say to them first we need to reverse diet because yeah sometimes the best thing you can do to set yourself up for a successful fat loss phase is to reverse diet first and take some time out to get your metabolism to a great place to actually then enter a fat loss phase yeah i think one thing to really really hammer down on is that the phrase to say i don't even know but is to just seriously not compare what you're doing to anyone else if you are in the position where yeah maybe

you do want to lose weight for whatever reason just make sure that that is just to make yourself happy and not for anyone else's approval same Same for someone who, you know, is going through a restrictive background and they need to really gain weight, but they're too scared to. Mainly probably because obviously the weight gain itself is scary, but also people around you, you don't know many other people who are gaining weight. And it's something that's just very foreign to you. You need to really just focus on yourself. Like everyone just seriously needs to focus on themselves and really not get so hung up on what everyone else around them is doing. Because at the end of the day,

you're not living in someone else's body and vice versa. Like it is you and your body for the rest of your life. You need to do what works with your body. And that is so different for everyone. So when we talk about these things, please have that at the forefront of your brain and remember what is right for you. And you're unsure talk to someone you know find a professional to us as

well like dms are always open i love going through like my dms on the real girls really dms and it's just really cute um but yeah i mean even me myself and i think this is why having that support and guidance is super helpful like me myself i sometimes invest in a coach if I feel like I need that extra kind of support and objective perspective. Yeah, objective. That's the thing. That's the key. Yeah. You know, there's so much emotion tied into you and your body and how you look and feel.

So having someone else tell you what is best for you and your goals. Without those emotions is so important from an objective perspective without all those emotional thoughts and feelings about yourself involved i don't know if you want to talk a little bit about your um reverse dieting process like was there a point where you you were really really finding it hard to trust and then was there kind of like a turning point where you accepted it and you trusted the process? So obviously, as I said before, I tried to do it myself. I was trying to increase the calories, but I was too scared. I was still doing it from a quite a controlled way in terms of like tracking and everything.

So that was again, like it took me a while to really come to terms with the fact this reverse diet isn't to just be another diet in my life. It really is to get my health back and no matter what I call it is gonna result in weight gain and I have to accept that so that's obviously when me and you were working together and a few weeks at the start I was still very reluctant and hesitant on gaining weight I was loving eating more yeah that was just obviously great but it was still very scary but I had so much trust in you and the science so that obviously helped and also I think my background with the psychology did help because I knew it I knew I knew that I needed to eat to survive like I knew that my body was in survival mode and it was generally trying to just hold on to anything just to stay alive which was so scary

to think so I knew that but I still didn't want to apply it to myself which was just ridiculous but then yeah I'd say like three months into consistent reverse dieting I came to terms with the weight gain itself and seeing it on my body and realizing and accepting that okay this is my body now like this is my new body and we're gonna continue increasing no matter what I look like getting my period back was the priority for me wasn't it and then once we reached that milestone oh my god it was so oh it was such a great day I was like nearly crying oh it was so oh yeah because I remember I think it was like seven months in of consistent this must have been about a year ago now I think it was yeah it was a year ago no April oh my god I got my weight imagine if it

was a year today let me just see this right now on my for you is it for you anyway so yeah it was like seven months of consistent weight gain I was getting so frustrated because I was like my period isn't gonna come back I remember you you voiced noting me about a week before it came back yeah I just don't think it's ever gonna come back back. I don't think I'm ever going to get it back functioning again. Guys, I hadn't had my period for eight years. So I was very nervous about it because I just thought, is this ever going to come back? Have I completely just lost it?

When that came back, that was like, oh my God, this has worked. This is amazing. I'm so happy. But the thing is, we still were increasing my calories after that because we still needed to reassure my body yeah we wanted to drill it in i think that's where a lot of people go wrong like they get their period back and they're like oh cool right back to the other thing that's not a good idea yeah it's not a good idea at all don't use that as an excuse to then just drop your calories again you know what on the back of my head i was like oh okay when can i you know drop my calories no we kept going so it was a really

positive experience for me. So I'm just scrolling through my phone to see. It's definitely in April. Oh my God, I actually look so different. My booty was popping. It has definitely shrunk, which is quite sad. But, you know, obviously I'm not eating as much as I was. So it's gonna...

Pardon me. How I got my period back, that post was 28th of April. I remember doing that a few weeks after actually getting it back. So it must be a year ago this week. No, it must be this week. Because I was waiting to do a post

because I was like, you know, this may just be like a one month, a one off thing. Like I may not get it next month. And then I remember getting it again and that's when I did the post so it must no it must be some time around this week wow so yeah that's my experience obviously there were so many days where I had a check-in with Emma and I was like I'm really not feeling great in myself I can really you know feel my waist getting bigger or you know it was obviously adjusting my head getting used to it but that again is why i didn't do the all-in because i knew if i saw that really quite soon into the journey i would have completely yeah retracted

and gone back into my old ways and also why i think you needed to get a coach and someone to hold your hand through it because obviously i was trying and like the intention to to get my health back was there but again i just couldn't do it by myself it was too scary and i i didn't trust myself but i trusted you yeah which is weird like i didn't trust myself which really like you should trust yourself that should be the first thing you should trust yeah i get i get that but as well it's that emotion isn't it yeah it's kind of like a barrier um and that is also why i often get a coach especially for a reverse diet because it is it is hard and it's mentally challenging and in some ways it can be even harder than an actual dieting phase it's been so ingrained that we need to be dieting and losing weight and getting smaller and so doing the opposite of that can feel really

alien and weird and something that you instinctively want to stop yourself yeah so having someone to guide you through it can be super helpful yeah but no i am proud of you i think you know sometimes you would have a bad body image day check-in but then the next week it would be like check yeah you'd be like emma can you see this oh my god i actually missed those days you know like it feels like it was yesterday but it was actually quite a while ago i think i stopped in yeah may june time that actually leads me on to the next kind of question that a lot of you have asked by the way we did put a q a on the real girls radio instagram and we have we've we wrote down all your questions look through them and we kind of like made sure that we answered all of them throughout the podcast episode but one question that we had

a lot was like when should we stop like how long should it take and when should you actually finish that reverse diet so some signs that you might want to continue your reverse diet so if you haven't gained that much body fat or if you don't really mind the amount you've gained if you still feel hungry or if you're lacking energy if you are still like really food focused um and really like you know getting the urge to binge or if you're not feeling full and satisfied that's another sign to continue increasing your calories another reason is just if you want to be able to eat more food like that's also another very legitimate reason to keep reverse dieting but some signs that it might be like a good time to stop or kind of change your goal if you've

gained as much body fat as you feel comfortable gaining and obviously again that's very dependent on I guess your mindset because a lot of people are going to be a lot more critical and you know especially if you come from a disordered eating background where a little bit of weight gain is going to scare you and make you very anxious you just have to be very like aware of whether that's oh I don't know what's the right word like whether you're being objective or not because weight gain fat gain is going to happen. But you just have to, I guess, ask yourself if you've gained as much as you feel comfortable gaining. Okay, so sorry, period update.

It was 26th of April. Oh, so nearly. Nearly. Aww, that's really, like, I feel really nostalgic. I can't believe that. I've had my period for a year and I'm 24 years old. Wow. And old wow and in total probably had my period for like two years that is shocking shocking that is shocking fucking hell sorry guys sorry i was i i can't lie to you i was really zoned out what you were saying then because i was trying to look for that point no that's okay i was just talking

about when to stop reverse dieting so yeah if you've gained as much body fat as you feel comfortable gaining if you don't feel interested in eating any more food if you're like yeah like i'm really happy with this amount of food and i don't really want to eat more food as well if you just want to change the goal you might want to go into a weight gain and a calorie surplus and actually start trying to deliberately build muscle and gain strength or on the other hand you might have finished that reverse diet with the intention of actually going into a fat loss phase so it depends on your goals so many ways so many avenues yeah to go down again do what you want to do yeah very dependent very individualized but hopefully this i feel like has given you some good

kind of insights tips know-hows i think also just reassurance i guess it is science like you can't deny science yeah as scary as it is science works and it really doesn't have to be that technical guys like if i've said anything in this podcast which sounds a bit sciencey like don't let that like scare you or overwhelm you it simply is just allowing your body time to acclimate to eating a little bit more food yeah it's just the process adjust i'm sorry you just love your fancy words i don't think they're fancy acclimate babe you're telling me acclimate isn't a fancy word i don't think i've ever heard that word in my life acclimate do you know what i'm gonna do what I'm gonna start every week bringing a word word of the week

please should I bring a word of the week please what did you say to my eyelashes the other day other day other today

today I looked at Millie and I went wow your eyelashes look scintillating and she looked at me like I had two heads she was like

scintillating wait scintillating scintillating honestly it's just it rolls off the tongue like breathtaking wonderful scintillating I love music just it rolls off the tongue like breathtaking wonderful i love i know i love it i wish i could do that okay right guys let us know if you want me to

bring a word of a week and i will start doing that maybe you could bring like you could finish the podcast with the quote oh my god you know i could bring the word of the week or a challenge because people have said to me i should bring in my daily challenges to the podcast a weekly challenge i love that. Okay, well, we can just, you know, spruce it up, change it up each week.

Yeah, we've got so many little like features to the body, haven't we? Are we going to end it with a quote? Let's end it with a quote. Okay, so what's your quote? My quote is kind of

a little bit relevant to this. A whole reverse dieting talk. It's a slow process but quitting won't speed it up. Yeah. And in relation to the reverse diet diet i promise you there'll be times where you think what am i doing i don't like this i want to go back i want to go back to a diet i want to cut my calories but that is not going to speed up the long-term goal commit to the reverse diet and you will be thankful in the long run so thankful

honestly keep going my quote is be mindful with the present you are creating does it look like the future you are hoping for so again relevant to this yeah you need to be mindful of what you're doing now and if reverse dieting if you're doing that and you're scared you just got to remember what you really want in the future and like what you're doing now is obviously going to have an effect on your future so create the future the future of your dreams yeah you know you can get that life back you can feel confident in your body so i'm just flying my arms around you can you know feel confident in your body you can

do all of that you just need to remember that being present in this moment and doing things that are going to help you get to that future point is i wish there was a video camera in here honestly no oh that's not a question i think we should put like trailers or snippets onto youtube so people can see you know snippets of the pod but obviously not the whole podcast who's going to watch yeah a whole podcast on youtube so snippets i think that was quite i think that'd be good yeah also we are working on something we're not working like just yet but we will be working on something oh yeah we're gonna talk about this after after what this recording oh sorry right yeah we're gonna have a little meeting little meeting yeah do you have a challenge to oh okay um wow put me on the spot here come on

you do them every day i'm sure you can think of one but it's like there's so many in my head that's just rolling around i challenge you today okay this is a simple one which i know you can all do unfollow anyone that triggers you on instagram yes and tag us social media bro guys radio yeah if you do that if you do that if you complete the challenge and we're gonna come back next week and i'm gonna do that too you know good challenge accepted yeah all right all right i love to see that happen i will all right love you guys love you lot we'll see you next week bye saying things they don't mean they've been rude to you disrespect how you feel but baby i'll never