If you want to lose weight and get toned, you may want to eat low carb.

Or you may want to eat higher carb and low fat.

Actually, you may want to eat most of your carbs early in the day.

But it could work better to eat most of your carbs in the evening.

Shit… I guess it depends.

Confused? I get it.

It doesn’t take long to get confused or frustrated in the wild world of nutrition and fitness.

The reality is… it usually depends.

The best macronutrient strategy will depend on you. The best foods to eat for your goals will depend on you. How much flexibility can you enjoy? It depends. What type of training you should do? Yep, it depends.

You get the point. Any decent coach will tell you this. A great coach will help you understand why it depends.

But that’s not what we’re talking about today.

Today, I want to discuss the things that do NOT depend.

Yes, there are universal truths that always apply—no matter what. These are the constants you can rely on.

Let’s go over the list of things that do NOT depend…

1. Your metabolism will ALWAYS determine whether you gain, lose, or maintain weight.

Your metabolism is a stress barometer, not a calorie calculator. Which means you should treat it nicely. Stop over-stressing it with very little fuel, restrictive diets, and dieting too long.

Hormone health, gut health, etc impact your metabolism. It’s the command center for your results and too many people treat it like garbage.

2. Losing and gaining weight will make each subsequent attempt at weight loss more difficult.

Every time you lose weight and gain it back, you’re making the climb a little steeper for the next time.

Which is why the methods need to be sustainable. If you can’t see yourself doing it for the long haul.. don’t do it at all.

3. The process is ALWAYS more important than the product.

How you get there is always going to matter more than the exact result. Why? Because results are fickle. A process can and should last forever.

A process that focuses on healthy habits, lifestyle changes, sustainable methods, and mindset / behavior change will win every time.

Being purely results focused is a great way to never achieve or sustain your results.

4. Muscle will make everything easier.

Losing fat, maintaining, improving metabolic health… all made easier with more muscle.

Now, of course there’s a point of diminishing returns but most people never even come close to their genetic potential so it’s kind of irrelevant to discuss the point of diminishing returns.

5. Daily movement matters.

We are built to move. Walking is still one of the best (if not the best) bang for your buck activities you can do. It lowers cortisol, improves insulin sensitivity, helps with mental health, emotional health, decision making, fat loss, and just about any other health related marker you can find.

If everyone collectively decided to walk more and pay a little more attention to food quality, we’d see a dramatic increase in health and longevity across the board.

These are all situations where it does not depend.

It always applies.

Take care of your metabolism and stop stressing it out with unnecessary bullshit, don’t put yourself in a position to always gain the weight back by using unsustainable methods, prioritize habits / lifestyle changes over quick results, build and maintain muscle, and walk it out.

It’s easy to nod your head and say, “Yeah, that makes sense—it’s simple.”

Correct. It is simple.

Then why isn’t it getting done?

Because your brain pulls you toward the next fad or shortcut that promises quick results.

Those who understand this will invest in a coach to make their life easier and more rewarding.

Those who are stubborn will keep struggling on their own.

Which one are you?

❤️ Coach Emma