In this conversation, Wade Lightheart and Matt Gallant discuss various strategies for weight loss and optimizing metabolism. They emphasize the importance of reverse dieting, setting goals, and understanding the psychological aspects of weight loss. They also address the unique challenges faced by women and the role of nutrigenomics in personalized nutrition. The conversation covers the importance of macronutrients, micronutrients, and fiber in the diet, as well as the different phases of ketogenic adaptation. The impact of exercise on metabolism and the role of psychology and emotions in weight loss are also discussed. The conversation concludes with key strategies for long-term success, including consistency and decision-making. In this conversation, Matt Gallant and Wade Lightheart discuss various strategies for optimizing health and fitness. They emphasize the benefits of consistent eating habits, including the psychological benefits and the impact on gut health. They also highlight the importance of high-quality sleep for muscle building and overall well-being. Additionally, they discuss the impact of micro exercise movement on calorie expenditure throughout the day. The conversation also touches on the flaws in traditional health advice and the need for individuals to take control of their own health. Finally, they introduce the Ultimate Nutrition Bible as a comprehensive resource for improving dietary habits and overall health. Get the book: The Ultimate Nutrition Bible! For an exclusive offer for Radically Loved listeners go to ultimatenutritionsystem.com/radicallyloved Not only will you get 10% off by using the promo code radicallyloved10, you’ll get over 200 recipes worth of cookbooks along with other bonuses as a thank-you for listening to the show!   Takeaways   Reverse dieting can be a helpful strategy for rebuilding metabolism and increasing calorie intake without regaining body fat. Setting goals and maintaining a sense of purpose are crucial for long-term weight loss success. Understanding the unique challenges faced by women and addressing hormonal fluctuations is essential. Optimizing macronutrients, micronutrients, and fiber intake is important for overall health and weight management. Consistency, preparation, and resistance training are key factors in achieving and maintaining weight loss goals. Consistent eating habits can have psychological benefits and positively impact gut health. Traditional health advice may not always lead to optimal health outcomes, and individuals should take control of their own health.   Time Stamps: 00:00 Introduction and Reverse Dieting 03:15 Setting Goals and Psychological Edges 04:40 Weight Loss and Battling Biology 08:16 Strategies for Long-Term Success 10:29 Addressing Women's Unique Challenges 18:13 Optimizing Metabolism and Hormones 21:01 The Importance of Nutrigenomics 22:26 Macronutrients and Micronutrients 25:30 The Role of Fiber in the Diet 32:03 The Four Phases of Ketogenic Adaptation 35:00 The Importance of Micronutrients 42:05 The Impact of Exercise on Metabolism 47:28 The Role of Psychology and Emotions in Weight Loss 55:06 Key Strategies for Success 58:22 The Importance of Protein, Preparation, and Resistance Training 01:00:43 Consistency and Decision-Making 01:02:39 The Benefits of Consistent Eating Habits 01:03:38 The Importance of High-Quality Sleep 01:04:37 The Impact of Micro Exercise Movement 01:07:23 The Flaws in Traditional Health Advice 01:09:12 Investing in Health for a Better Quality of Life 01:10:10 The Ultimate Nutrition Bible Resources Matt Gallant is a kinesiologist with a degree in the Science Of Physical Activity and the CEO/Co-Founder of BIOptimizers. He’s been a strength and conditioning coach for multiple pro-athletes, a self-defense instructor, and has over 18 years experience formulating supplements. He’s been successfully following a mostly ketogenic diet for over 30 years. He