Hey Reader,​

A few days ago, someone reached out with a question that I hear more often than you might think.

She had started tracking her food, drinking more water, and paying attention to her daily steps. She'd been consistent for a couple of weeks, but the scale hadn't moved the way she hoped. She mentioned she wanted to get some bloodwork done, and if there were any specific tests or labwork I recommended.

Her question surprised me a little. However, I also could understand where she was coming from. Especially when you're putting in effort and not seeing results, it's natural to wonder if something deeper is going on.

Here's what I told her:

Two weeks is usually too soon to know whether a plan is working.

Our bodies don't respond like a math equation. Weight can fluctuate from day to day because of hydration, sodium, stress, sleep, hormones, digestion, and a dozen other factors that have nothing to do with body fat.

Before jumping to the conclusion that something is medically wrong, I'd want to understand the bigger picture. How much is she actually eating? How consistent has she been? How are portions? How's sleep? Stress? Medications? Is she measuring progress only by the scale?

Could there be a medical issue? Absolutely. Sometimes there is. But more often, the situation is simply more complex than it first appears.

When people hear, "weight loss is just calories in versus calories out," they often imagine it's as simple as balancing a checkbook. In reality, your body is a living, adapting system, not a calculator.

​
​Calories in vs. calories out isn’t as simple as it sounds.

Yes, the basic idea still holds up:

• If you eat more energy than your body uses, you’ll gain weight.
• If you eat less than you use, you’ll lose weight.
  ​

This is called the energy balance equation — and it’s based on the laws of physics. But the numbers on your app or food label? They’re just estimates. (And often very generous ones.)

Here's why the math gets fuzzy. It's a mismatch between expectations and reality, and it's why just counting often leads to frustration.

1️⃣ Food labels can be off by 20-25%.​
​ That 100-calorie snack might actually be 125. Or 80. That number could be way off, and there’s no easy way to tell.

​
​

2️⃣ We don’t absorb everything we eat.​
​ Raw, whole foods = harder to digest = less energy absorbed.
Processed foods = pre-digested = more energy absorbed.

Think about the difference between a handful of almonds and a high-protein snack bar that contains almonds. With whole almonds, your body has to work to chew and digest them, and some of the fat literally passes through undigested. With a bar? The almonds are usually ground up, blended with syrups, processed protein powders, and oils, so your body absorbs nearly every calorie with very little effort.

Even if both options are 200 calories on the label, your body might absorb less from the almonds and more from the bar.

​
​

3️⃣ How we cook and prepare food matters.​
​ Cooking, chopping, blending, even cooling starches (like potatoes) can all change how many calories your body actually absorbs.

​
​

4️⃣ Gut bacteria play a role.​
​ Some people’s microbiomes are better at extracting calories. Same food, different absorption.

Bottom line: Even if you think you’re eating 1,600 calories, the actual number your body absorbs could be closer to 1,200… or it could be over 1,900—depending on how accurate the labels are, how processed the food is, and how your body digests it.🤯

Of course, the “calories out” side of the energy balance equation has its own complications too — things like metabolism, muscle mass, hormones, and even how much you move without realizing it.

But we’ll dig into that, another time. Today’s focus is on the calories in side, and why tracking isn’t the full picture.

So what does this mean for YOU?

💥 It explains why two people can eat “the same” and get different results.
💥 It shows why calorie counting alone can lead to burnout.
💥 It reinforces the value of food quality - not just quantity.

Tracking can be helpful, but it’s only ONE tool. It works best when paired with other skills.

Next week, I’ll share three simple experiments you can try to practice some of these skills in real life. Reading about this is a great start, but taking action is where the real magic happens.

Until Next Time,