{"podcast":{"title":"Got Gains Podcast","slug":"got-gains-podcast-5588754","podcast_index_feed_id":5588754,"rss_url":"https://media.rss.com/gabrielbogle/feed.xml","website_url":"https://rss.com/podcasts/gabrielbogle","image_url":"https://media.rss.com/gabrielbogle/20260105_100125_4df660cbb410bcee91c6dd9dc1089d65.png","author":"Gabriel Bogle","episode_count":554,"summary":"Dm “𝐓𝐫𝐚𝐧𝐬𝐟𝐨𝐫𝐦” on Instagram to create your own weight loss transformation! The excuses and procrastination STOPS here. This podcast gives you cutthroat steps to reach your physique. You never have to figure your fitness journey out on your own again! Follow me on Instagram for active accountability and inspiration https://bit.ly/Gabrielgrows_","last_synced_at":null,"page_url":"https://stenobird.com/podcast/got-gains-podcast-5588754"},"episode":{"title":"#232- The BEST way to find your calorie maintenance","slug":"232-the-best-way-to-find-your-calorie-maintenance","published_at":"2024-06-19T04:21:53+00:00","page_url":"https://stenobird.com/podcast/got-gains-podcast-5588754/232-the-best-way-to-find-your-calorie-maintenance","show_page_url":"https://stenobird.com/podcast/got-gains-podcast-5588754","url":"https://rss.com/podcasts/gabrielbogle/1530777","audio_url":"https://content.rss.com/episodes/139082/1530777/gabrielbogle/2024_06_19_04_21_06_e0997333-8204-44a6-9389-5f5cdf817bbf.mp3","summary":"Sustainable weight loss relies on precise caloric tracking rather than guesswork. Success comes from using formulas to find your TDEE and implementing small, manageable deficits to build long-term self-control.","meta_description":"Learn how to find your calorie maintenance and TDEE using precise formulas to avoid the pitfalls of guessing your way through a weight loss journey.","key_points":["Main idea: Weight loss is fundamentally an exercise in self-control and portion management","Practical takeaway: Start with a small 10% calorie deficit to ensure long-term adherence and avoid burnout","Failure mode: Guessing your caloric needs or cutting calories too aggressively often leads to lack of progress and abandonment of goals","Main idea: Use BMR and TDEE formulas to establish an accurate baseline for your specific age, height, and weight","Practical takeaway: Incorporate low-calorie alternatives like protein bars to manage cravings without breaking your deficit"],"chapters":[{"start_ms":60000,"title":"The Role of Self-Control","summary":"Why managing portion sizes and consistent adherence are the foundations of weight loss."},{"start_ms":140000,"title":"Calculating Your Baseline","summary":"Understanding BMR and TDEE to establish an accurate starting point for your diet."},{"start_ms":180000,"title":"The Danger of Guesswork","summary":"Why relying on arbitrary calorie cuts fails for individuals with higher maintenance needs."},{"start_ms":290000,"title":"The Importance of Accurate Numbers","summary":"How using specific data points removes the overwhelm from a weight loss journey."},{"start_ms":330000,"title":"Avoiding the Aggressive Deficit Trap","summary":"Why beginners should avoid extreme deficits in favor of a gradual 10% reduction."},{"start_ms":390000,"title":"Lessons from Consistent Action","summary":"Personal reflections on how raw, uncut consistency transformed physical progress."},{"start_ms":480000,"title":"The Addiction of Progress","summary":"How seeing measurable results creates the motivation necessary to maintain nutrition and training."}],"topics":["Weight Loss","Calorie Deficit","TDEE","BMR","Nutrition","Self-Control","Fitness Motivation","Portion Control"],"duration_seconds":677,"processing_state":"processed","actions":[{"name":"request_transcript","method":"POST","url":"https://stenobird.com/v1/public/podcasts/got-gains-podcast-5588754/episodes/232-the-best-way-to-find-your-calorie-maintenance/transcription-requests","description":"Idempotently request low-priority transcript generation for this episode."},{"name":"read_markdown","method":"GET","url":"https://stenobird.com/podcast/got-gains-podcast-5588754/232-the-best-way-to-find-your-calorie-maintenance.md","description":"Read the agent-friendly Markdown representation of this episode resource."}]}}