What is a metabolism retrain phase?

Nikkiey explains on Ep. 360 why the slow approach matters. After years of restriction, many women jump straight back to eating whatever they want, and the body panics and stores fat because the metabolism isn't yet equipped to process that fuel efficiently. The retrain gives it time to respond, adapt and rebuild the capacity lost during years of cutting back. She is clear that it's not fast. On Ep. 372 she adds that it's designed to bring your metabolic rate back up, support hormone function and help your body use food more efficiently. It is structured, tracked and monitored week by week, and nobody starts with the same macro numbers. If you have hormone or medical concerns, work with your doctor alongside it.

The retrain continues, increase by increase, until you reach what Nikkiey calls true maintenance: weight stable, energy good, hunger cues regulated. That isn't a number a calculator spits out. It's the number your body actually settles at when it's functioning well. For some women it could be 2,200 calories or higher, for others lower. As she puts it, the number isn't the point; the function is.

Nikkiey says you can apply this on your own, but she strongly encourages working with a coach so you don't get in your own way. If years of dieting have left you stuck, that's the plan, not you.