Episode Details

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Everyone teaches you how to lose the weight. Almost nobody teaches you what happens the day you stop. This kicks off a new series on maintenance, starting with the transition itself: how to move out of a deficit without undoing the work.

Also in this one: why a stalled scale means you're already at maintenance, the four stages of competence and why tracking is what gets you out of tracking, the two to five pounds that show up and aren't fat, why your own data beats every calorie calculator ever made, and the identity swap from watching the scale go down to watching the weights go up.

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00:00 The hiatus, TMZ, and a bachelor party

02:35 Should you train on bad sleep?

10:07 A third of the volume, and almost no muscle lost

15:15 Transitioning to maintenance

17:15 "I want to stop thinking about this so much"

23:08 If the scale stalled, that's already your maintenance

23:55 The four stages of competence

28:10 The longer you track, the less you have to

33:09 Expect the scale to go up 2 to 5 pounds

38:55 Forget the calculator. Use your own data.

42:55 You already know how to lose weight

45:02 Chase PRs instead of the scale