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
SUPPORT THE SHOW
If this episode helped you make more sense of women’s fat loss, insulin resistance, or strength training:
• Subscribe and check out more episodes
• Send it to someone who has been told they need a completely different set of fat-loss rules because they are a woman
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