#498 Emma Storey-Gordon - Fat Loss for Women, Insulin Resistance, and Training Rep Ranges
Lift Free And Diet Hard with Andrew CoatesShow Notes
Emma Storey-Gordon is one of my favourite authorities and communicators when it comes to combining evidence-based fitness and nutrition with practical, real-world application.
Emma returns to share her expertise and discuss her new book, The Fat Loss Coach for Women.
We get into:
• Whether fat loss is fundamentally different for women • Which differences are physiological and which are rooted more in psychology, lifestyle, and lived experience • The problems with the phrase “women are not just small men” when it is used to justify unsupported fitness claims • Why smaller body size can create very real challenges for women trying to lose fat • Portion sizes, restaurants, and an environment designed around larger energy intakes • Why menopause influencers often tell women they need to lift exclusively in heavy 3–5 rep ranges • How that overlaps with hypertrophy influencers claiming everyone should live in the 4–6 rep range • Why moderate and higher rep ranges remain incredibly useful • How fear around “stress” in women and “fatigue” in men often reflects the same exaggerated concern about training • Why confusing fitness messaging can lead people to do nothing at all • The terrible calorie advice frequently given to shorter women • What NEAT adaptation actually means during fat loss • Why magnitude matters when discussing research findings • What insulin resistance is • How to coach someone with insulin resistance • Whether insulin resistance meaningfully changes the fundamentals of fat loss • Protein and the insulin response • Why women do not need to avoid coffee on an empty stomach • Why running does not inherently make women gain fat • How doing more exercise may actually improve energy levels • The benefits and limitations of increasing cardio and resistance-training volume • Diminishing returns and why they do not make additional training useless • Aging, strength, falls, and maintaining independence • Emma’s new book, The Fat Loss Coach for Women • Supplement scams and misleading health marketing • And much more
Follow Emma on Instagram:
@esgfitness
CHAPTERS
00:49 Is Fat Loss Different for Women? 04:49 Why Fitness Myths Feel True 07:25 Smaller Bodies and Bigger Portion Sizes 10:16 Restaurants, Portions, and Energy Intake 12:37 Supersize Me and Food Culture 15:39 What Training Looks Like in the Real World 19:56 Confusing Messaging Leads to Inaction 23:38 Terrible Calorie Advice for Short Women 26:56 NEAT Adaptation and Misleading Headlines 30:47 Why Magnitude Matters in Research 34:37 Insulin Resistance Explained 35:44 Coaching for Better Glucose Control 36:42 Protein and the Insulin Response 43:29 Does Running Make Women Gain Fat? 45:38 Can More Workouts Give You More Energy? 49:53 Aging, Independence, and Fall Risk 54:56 Diminishing Returns and Consistency 01:03:09 Emma’s Book and Supplement Scams
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