Episode Description  In this episode, I welcome back Lulu Alarmali, as we discuss weight management, metabolic health, blood sugar, and how to best maximize progress for those on a body composition journey. In this episode, Lulu draws on her extensive knowledge in neurology, gut health, sports nutrition, immune function, and cardiovascular health. We begin by discussing calories, if they matter, and how to healthily manage a caloric deficit. We then move to touch on the difference between men and women on their respective body composition journeys and finish our discussion talking through the various important elements of maintaining sustained metabolic health. Hope you enjoy!    Key Themes & Takeaways: Exploring Caloric Deficits   We begin by having an in-depth discussion the debate of calories, if they count, and the nuances in between. We then transition into how to properly manage a caloric deficit and how to maintain proper mental health while dieting.  Insulin Resistance and Thyroid Health   We discuss the importance of managing insulin resistance and how it affects your body’s metabolism. We also touch on the importance of tracking thyroid health to contribute to positive metabolic health.  We then move to talking about the importance of sleep on the body composition journey.  Promoting Your Own Metabolic Health  We begin by touching on the lab tests that Lulu recommends for those interested in dialing in their body composition, including a blood sugar panel, a thyroid panel, and other metabolic profiles.  We then transition to discussing the importance of having muscle to contribute to fat loss and overall metabolic health.  Unpacking Metabolisms We wrap up the episode by discussing the idea of “fast versus slow” metabolisms and how Lulu believes there is validity to this idea.  We finish by touching on the importance of incorporating movement into your day-to-day life outside of traditional exercise.    Timestamps 00:00 Intro to Lulu Alarmali 02:30 Do Calories Matter? 06:15 Managing a Calorie Deficit in a Healthy Way  10:50 The Mental Health Side of Dieting 14:00 Eating to Boost Your Metabolism and Thyroid Health  19:30 Proper Eating to Build Muscle  23:35 Eating to Promote Weight Loss 25:00 Metabolic Differences Between Men and Women  30:00 Insulin Resistance 33:30 The Importance of Sleep on the Body Composition Journey 37:17 Supplements for Fat Loss  39:30 Recommended Lab Tests for Body Composition 43:13 The Importance of Muscle for Fat Loss and Metabolic Health  46:50 Unpacking “Fast vs. Slow” Metabolisms 50:15 The Importance of Movement Outside of Traditional Exercise    Connect with Lulu Instagram: https://www.instagram.com/thefunctionalnutritionist/?hl=en Website: https://www.thefunctionalnutritionistkw.com/ Connect with me Instagram: https://www.instagram.com/wholesome_practice/  Facebook: https://www.facebook.com/profile.php?id=100049758914001  YouTube: https://www.youtube.com/@PeopleAndPlanetPodcast  LinkedIn: https://www.linkedin.com/in/alya-alhamad  Website: https://alyaalhamad.com/    Disclaimer: This podcast is for educational purposes only and should not replace the advice of your doctor or physician. Always consult a medical professional before making changes to your diet, lifestyle, or medication protocol.