Episode
#58 How to Go Into a Deficit (And Why Your Body Needs to Be Ready First)
- Podcast
- Body by Design
- Published
- May 27, 2026
- Duration seconds
- 2111
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Summary
You've tried cutting calories. Maybe a dozen times. And every time, you white-knuckle it for a few weeks, the scale barely moves, the cravings take over, your sleep tanks — and you're back at square one wondering what you did wrong. In this episode, Lou breaks down exactly why that keeps happening. And it has nothing to do with discipline. A deficit is a stressor on the body. And if you're already under-slept, over-stressed, under-nourished, and hormonally unsettled — throwing a calorie cut on top is like pouring fuel on a fire. Your cortisol spikes, your thyroid suppresses, your metabolism adapts, and you start eating into the muscle you've worked so hard to build. This episode covers the full framework Lou uses inside the Midlife Hot & Sculpted Mentorship before any client goes near a deficit. What's covered:— Why most women are already in a chronic, unstructured deficit without realising it— Why cutting 500 calories is meaningless without knowing your actual maintenance first— How to find your true maintenance calories (and why calculators are a starting point, not the answer)— The exact biofeedback markers your body needs to have sorted before you enter a deficit: sleep, energy, digestion, cravings, temperatures, perimenopause symptoms— Why perimenopause is the reveal, not the cause — and how a deficit makes symptoms worse in an already stressed body— How to structure your macros inside a deficit to protect the muscle you've built— The 10–20% deficit range Lou uses, how long to run it, and the signs that it's time to come out— Why your training program needs to be dialled in before a deficit, not during one— Mini cuts vs moderate deficits — who they're for and when Lou uses them— Why most women need more than one nutritional phase to get to the body they want,…