04/15/2026
Follower Question: “If I may ask: Do you track food intake or intentionally eat in a calorie deficit at all? (If so, may I ask what your calories/macros are?) Or is it ONLY all of the other things you're doing that have given you the results?”
My Answer: Great question and honestly one of the most important ones! Which more content coming soon
Yes, I do intentionally eat based on my energy needs but it’s not the aggressive, static low-calorie approach most people try (and burn out on).
Here’s the honest truth from my journey (192→138.5 lbs):
✅ I track food intake most days (using an app to stay aware), but I don’t obsess over it every single day.
✅ I use calorie cycling a mix of lower calorie days (still above 1500), moderate days, and strategic refeed days. This has been one of the biggest reasons I’ve been able to lose over 50lbs without crashing my metabolism, killing my energy, or dealing with major plateaus.
✅ Protein is my non-negotiable anchor I consistently aim for 95-100g per day. It’s the one macro I rarely let drop because it preserves muscle, and supports my metabolism during the deficit. Then balance energy between carbs & fats
The other signals (morning light, structured meal timing with earlier eating, lighter dinners, managing stress/nervous system, vibration plate, castor oil, etc.) are powerful and have made a huge difference in how my body responds…but they work as part of the foundation no as an only
It’s not “only the lifestyle stuff.” It’s the smart combination:
Creating the right energy balance
Protecting my body with consistent protein
Enhancing results with circadian-aligned timing and metabolic signals
When the scale stalled at 165 lbs and again around 150-148 lbs, I didn’t slash calories further or panic. I trusted the cycling, stayed consistent with protein, and kept the other signals strong and the progress continued.
Bottom line:
You need some intentional control over calories and macros for fat loss (there’s no way around the energy balance part). But how you do it makes all the difference between quick results that rebound vs. sustainable, metabolism-friendly progress.
What’s your biggest struggle right now?
