Hope you enjoy this Q&A! I wanted to answer the most popular questions but there’s a couple I didn’t get to answer on here so they’ll be up on my IG stories ❤️ For any big topics like keto, IF, genetics, I’m going to dedicate entire science explained videos to them 😘 All my love! Xxx

Lucid Snapshots they have alphabounce shoes specifically for training. They also have the running ones. Maybe your kids had the wrong ones?

Hey Natacha, No offence, just want to put it out there those shoes are very unstable. Like VERY unstable. I am a tennis player and coach and whenever i see a student playing tennis (like actually playing) in anything like what you have shown I warn them about them. What you have is a running/walking shoe. It is not designed for any sideways stability hence why it has none. Id hates to see yourself getting hurt but those are definitely on the low side of stability. Keep up the good vids!

Natacha Océane you guys are so adorable it’s insane ❤️ and loving how you are so honest and real! Love ya always

Hey Natacha! I'm going to be backpacking for two months and need advice on staying fit! I know they say to stay active and hike and walk etc but for 2 months I'm going to need to do more than that so I dont lose the gains!

Your videos have helped me so much! I have learned so many things from them! I am literally binge watching. lol. Before I use to do HIIT basically everyday and I would train 7 days a week. I have no clue how I'm still alive. I was wondering what type of exercises/workouts should I be doing in a week and how long should each workout be?

Love your videos! Your knowledge about fitness and nutrition is commendable!

Is it true that petite women (let's say under 5ft2), have slower metabolisms? Are there scientific papers on metabolism and height?

I base my caloric intake on MyFitnessPal and it recommends that I eat only about 1,250 calories each day. You mentioned that 1,200 is really little, but would this be accurate for me given that I'm 5'1" and 117lbs?

No, wayyyy too low!!!

How do you find the best PT?

They’re the kind of people I want to surround myself with 😋 knowledgeable, fun, genuine

I love you so much

Fuck you miss!

her contents r so informative and very pleasing to watch :(

LOVE your accent!!!!!!))))))))

I appreciate you and Mario. I have struggled to have a healthy relationship with food my whole life. As of August 1, 2020 I started to increase my daily walking (4/5 miles on average - up from 2 miles) added light resistance training, and I have been consistent with the average number of calories I consume on a daily basis (around 1800 cal). I am currently tracking, mostly so that I know I am getting enough calories. Despite eating more than I used to on a regular basis, I am down 10 pounds and my strength/muscle has increased exponentially. Thank you for the joy, knowledge and strength you put into the world.

“Corridor” 😂😂 We call it a hallway 🥰🥰

Ps. I’m 26 and you just taught me what CBD means... 😂😂😂

I know this is ann older video and you probably won't see this but I want to say that I really admire you and you're someone I look up to and I'm very thankful for all the information you have provided to us because its completely changed my relationship with food and fitness ❤️

The way mario looks at her when she's talking is so cute🥺

Hi natacha! I absolutely love your videos-i’ve been binge watching them all of quarantine. I look up to you much and love your content. I was wondering how much protein should a teen (17) be getting if i work out 5 days a week. Also, what kind of workouts do you do for medium intensity days? Thanks!

The 1,200 calories question is literally me! Like I’m currently trying to stick to 1,290 and I’m 5ft 2 and exactly the same thing, I’ll be eating the “right amount” and healthy during the day and then at night I am craving and go hard with snacking to the point where I actually hate myself and have major regret! For example today, I’m in a binge snacking mood and I feel like absolute shit right now

I think you snack because you don’t eat enough during the day. Try to increase your calories and I’m sure your cravings will disappear, at least it was my case : )

When you said: "I have to do some research" instead of answering something random, you became my favorite teacher

you're so inspiring like omg , you make me wanna become a better person and actually GET UP from my bed,which everybody knows how difficult that is 😂but apart from that,you also inspire me about education and not giving up just because its hard smtimes or there's no motivation. you're awesome ,and i would absolutely want to meet u if you ever come to Greece 💕💕

I never feel energized. I sleep around 9-10 hours a Day and i eat around 1600kcal (im only 14) and even days where i eat more (1800kcal or smth like that) i still feel so tired. And i have also noticed that without any change in my working out and eating the excact same amount im still gaining weight (not muscle, but fat) but im also very very stressed atm, could that have an impact?

try logging it on fitness pal, start adjusting from there. 1400 calories are really low

I’m confused though about the 1200 calorie thing. My BMR is at 1256 cal a day. So truly, to be in a calorie deficit I need to eat like 1150. I’m 5’2 so I am short and can’t seem to even force myself to forge past 1500. So I feel like technically it’s not wrong to be eating only 1200 if my basic metabolic rate is at 1256, right?

Binging allll of your videos during quarantine right now haha😂❤️❤️❤️❤️

omg I recently joined your channel and was like "ya she's cool, a fitness influence I can actually stand to listen to who supports her opinions with factually data" and then you say "we love summer heights high" and that really sealed the deal for me haha

I've been tracking my calories for a while now. I'm not trying to lose weight but I only eat around 1200 calories a day and I exercise but I'm not trying to lose weight. I don't feel hungry or tired before meals. What can I do to increase my appetite?

What about a video about gym techniques?

I eat less than 1200 calories a day but i honestly just dont feel hungry. im pretty overweight but the past couple months ive been eating healthier and exercising 5 days a week. Mainly cardio, HIIT and yoga due to lockdown. Im trying to loose weight but i want to get a better metabolism and gain muscle, ive been told to eat less and told to eat more. Im honestly so confused on what to do. Ive only lost half a stone but im slowly looking slimmer. Should i Increase my calories through snacking on fruit and veggies? Is their any other excercises i can do within Lockdown that will help me loose weight and gain muscle? Please Help!

I'm super stoked you confirmed that a HIIT session is the day's workout. I've been doing it right and it's so doable time-wise. 👏👏👏

I still struggle with losing weight on 1200 calories a day unless I work out intensely at least 3-4 times a week. You really do inspire me to eat more to power my workouts but it’s really difficult considering that it took me 2 months to lose 2kgs on 1200... I count my calories accurately and I’m not underweight. You’re really what I strive to be physically and mentally one day!

Thank you so much. This is so helpful, i love it.

Could you please explain more about the hiit workouts? 🙏 Would you think its ok to do them 3 times a week? And what type of excercises can I do at home to increase muscle?

You and Mario are the best😂❤️

is it true you need carbs to build your glute muscles

you're sooo cuuute

hey... so I've been eating about 1200 calories a day for a few weeks now. I also googled and I should be burning about 2500kcal a day. Its been working quite well and I've finally lost weight ( or ....I see a diference on my body), but now I'm quite worried if it really is not healthy. Someone please help. ...

Omg we are on the same page :(( How long does it take for the metabolism to slow down/adapt? I’m naturally skinny and I can eat whatever I wanted before and not gain weight. But I wanted to be skinnier so I’ve been restricting my calories to 900-1000 a day for still 3 months. I just found out that it slows down your metabolism if you restrict calories. Does eating back to normal make me gain weight? and is 3 months enough for my metabolism to adapt to the restricted calorie intake? :(( I badly want to live a normal life again. Counting calories is so depressing

Poppy Lochland thank you 🥰 i already tried to increase it calories, and even though I felt guilty at first I’m definitely less tired so I’m gonna stick to it 🙈

Amy Lis the NHS says 1200 is a very very low amount for a woman and such a low amount can risk losing your period. If you truly are burning 2500 then by eating 2000 you lose 1lb a week. If you eat 1500 you lose 2lb a week

jackie ok ... thank you ♥️🥰

Amy Lis depends... I think you have to find a calorie calculator to see what the normal calories for maintaining your weight would be for your height and sex. It’ll probably show you “calories to maintain weight”, “calories to lose a pound a week”, etc. but try doing the one that maintains weight but simply eat less carbs and sugar. You should be able to eat as much as you want and still lose weight that way. As long as you don’t go over the maintenance calories. Also, each week as you lose weight make sure to find your new weight and type it in the calculator as your maintenance calories will change.

What calorie deficit do you recommend for a teen the age of 17?

amele danvers between 250-500 a day, as long as that doesn’t mean eating less than 1200 as that is deemed unhealthy by the NHS

OMG SUMMER HEIGHTS HIGH I MISSED THISSSSS

I’m short and have a very slow metabolism so I find that 1500 cal is enough to give me energy and keep me full throughout the day... but everyone is different so find what works best for you! 😁

Adidas alphabounce and Nike epic react

Omg Summer Heights High. I’m from the uk and a friend introduced me to it and it’s amazing!!!

I just wanted to say I’m anorexic and not recovered at all for now I eat around 200 cals a day and then fast for 4 days but I start to think about recovery because I can feel that I’m slowly dying and I’m done with all this but it’s very hard. Anyway the reason that I’m starting to think about recovery is you, you’re amazing really and you’re helping me so much mentally and I hope I will find the strength to recover 💞

SVART I hope you get help soon and urgently, that is very low and very unhealthy which I think you’re aware of. Please seek help from your loved ones xx

What kind of workouts shld i do to replace the HIIT workouts? I dont have access to the gym so i cant do any strength training... im alr doing 15-20 mins cardio abt 2-3 days. I wanna increase muscles tho

Skz the loml Skz the loml Skz the loml Right now i’m on my summer break, that’s why my workout schedule is pretty long 😅 When I start school again, I will reduce it a little bit and i will try to incorporate more weights to my workouts. I have the opposite problem that you, books work a lot for my abs, but i do not feel the burn in my legs 😭 Luckily i found out a 5 kg weight at one of my house closet, and OMG, the burn is real girl 😂😂😂 Good luck in your journey 💕💕💕

@Valentina hehe samee i dont have heavy books so i am using heavy files instead but honestly i cant used it for arms day becoz its too big to even hold 2 bigass files uo and down. I still can do it for legs day jus that its super troublesome and as a student my schedule is rlly tight i can only squeeze out 45 mins to 1hr max. Only recently i jus started trying to use heavy files becoz bodyweight training doesnt rlly work for me anymore (using bodyweight for 1 yr alr) It's interesting to know abt ur schedule!! And hey no worries, ur eng is good i understood perfectly ☺👌👌 Ps. I have also tried those youtubers workouts too :))

Skz the loml Well, right now I’m feeling in a workout planteu too, so I’m looking forward to adding some weight to my workouts (using books as weight because I do not own dumbbells haha) Right now my strength workout is composed by: 10 mn booty, 20 mn abs and between 10 or 15 mn legs I’m using workouts routines by Madfit, Chloe ting, Emi wong, Holly Dolke and Sanne Vander. This workout schedule has been helping me for the last 2 months, i have seen such a good progress! But now I’m trying to cut a little bit my hiit/cardio sessions I hope this info helps you! P.s: English is not my first language, so if you don’t understand something please tell me 💕 Lots of love!

@Valentina woww what kind of bodyweight exercises do u do during the 40 mins? Have been trying to find a YT routine but seeing not much progress (like a workout plateau) makes me feel demoralized

I have the same question! Right now I’m doing 20 mn cardio 4 days a week, combine with 40 mn of body weight exercises. I want to reduce my cardio sessions, but I don’t know how to do it without gaining weight

oh em gee summer heights hiiigh!!

I love how you cater to people with body issues/eating disorders or eating disorder mindsets

Everyone’s calories differentiate based off lifestyle, health background and physique (taller shorter etc.) i personally stay between 1200-1450, as I have a very sedentary lifestyle and I’m only 5 ft. For someone like Natasha who leads a very active lifestyle and I’m presuming quite tall, more calories work. I personally think you can’t tell someone what amount of calories someone should or shouldn’t eat without knowing their lifestyle

I laughed so much at the mario question....loll!!! natacha your reaction is totally understandable!! Hahahhaha

What's your opinion on juicing?

hey! so i’m 15 years old but i’m also really small. i stand at 5’2 and 100 pounds, i’ve heard that every teenager needs 2000 calories bare minimum. though my calorie calculator says i need around 1500, any thoughts? thank you!

Shalome the Shlumgod every teenager is different so no not every teenager needs 2000 calories. I’m 17 and training for a marathon which means about 2800 calories for me. If you’ve used a calculator for your height and weight then use those calories as an indicator

"see you in English" "save me a Seat?!"

Summer Heights High!! ❤️

Have you got any interest in dna tests that may offer (reliable?) insight into fitness? Just curious! Sorry if you have already covered this before 😌

Interesting video. I like the Q&A. 🤗

You have to listen to DAVID GOGGINS audio book!!!!!!!!!!!

Did you ever do the science explained low carb video? I can’t see it but would be interested in watching.

I started with a personal trainer about 10 years ago after I had my baby and gained a bunch of weight. The first thing she had me do was keep a food journal. Her response when she saw it, “you’re not eating nearly enough calories”. As soon as I upped my calories, I started losing weight. It was the strangest thing. I was also training really really hard. 3 times a week with her and 3 times a week on my own.

Literally just experienced this with my PT! I started with him about 6 weeks ago and realised that I was only eating around 1000-1100 calories a day (unintentionally) from previous restrictive eating practices. The amount of cms (I don’t track weight) I’ve lost since then is amazing! Food is great for your body and it needs more

Love you guys together. Such a sweet relationship 💕

Omg I can’t believe you like summer heights high, it’s my fav show of all time! I love Mr G he is my spirit animal 😂

Does anybody know the name of the shoes she mentions, the NIKE ones, I can't make out the name of it.

hahaha yessss summer heights high! and ja'mie!!! hahahahaha

Hey Natacha! I was wondering what you mean when you say it's easier to stay lean when you have more muscle mass. Is it due to raising your metabolism? Or do you meant that you *look* leaner when you've got more muscle?

Macspleen more muscle = more calorie burn

MORE CUT GUIDES PLEASE i already got cut. reboot and im going to buy cut when im done with this program!!!

Natacha I've been doing your histogram .video work outs and have never felt more challengers and excited to work out THEYRE nuts I am so thankfull

👏🏻👏🏻👏🏻👏🏻🇧🇷🔝

I`m a pretty new subscriber but I am truly hooked! I absolutely love that you do research!!!

what are the best things to do after you eat? is it bad if you sit down after you eat? is it better to walk right after? what do you do?

Thanks for educating especially females on low calorie diets. Can't take people starving themselves like that. So dangerous.

When Mario came in front of camera 11:32 all my attention was only at his face)😄❤

How do I find motivation to get up and run at home when I have missed almost a week of track? I want to run but yet I don’t want to get it and I feel like I am gaining weight

"There's too much *damn* stability!"

I have been eating or trying to eat 1,200 calories for so long trying to lose weight and it does not work! how can we find out what we should be eating?! I exercise 4-5 times a week burning around 300 calories every session, help! THANK YOU

I’m 42 and have just started following you on here and Instagram. I feel you are relatable to any age group and I think you are fab and Mario too. I started my fitness journey 4 and a half years again and still going but instead of HIIT, cardio I mainly do heavy weights now. Well in the past 4 weeks I’ve finally graduated to a barbell and payed for a one to one session with a weight trainer to get my form right. Please keep doing what you are doing. 😀👊🏻

we need that shoe stability dance move to go viral

I live in the states and joined Planet fitness in February. For 22 a month you can get a pt any time you need. Just thought I'd put this out there as I am a seamstress and work from commission to commission and don't always have alot of money for Pt. Good luck everyone. Awesome videos keep it up.

you have such a wonderful energy and i relate to your attitude about fitness a lot, just bought your guide and am excited to start the 10 weeks once i come back from my vacation xx

"There's just too much damn stability!" 😂 that move tho.

i love your channel bc you’re actually educated about what you’re talking about and you’re so fun and helpful ily!!

OMG I love how you say Adidas lol and Nike

Soooo I‘m 1,70cm, 74 kg and I have a office job.. my app said as well that I only need to eat 1.200 kcal. But how much should I really eat to lose weight ☹️🤯?

Hi I just plugged your details into https://tdeecalculator.net/result.php?s=metric&g=female&age=18&kg=170&cm=74&act=1.2&f=2 and it says that you would MAINTAIN on 2,294 calories per day. So 1200 is wayyy too low for you and if you wanted to lose half a kilo per week you’d more likely need 1,700 calories. Hope this helps.

Mine says I should consume 1400kcal. Depending on activity your BMR could change.

just found your channel in my recommend section and I’m trying to get back into the habit of weight lifting and being more healthy. love your positivity and advice!

Hey Natacha, I'm thinking of doing a phD in chemistry too! It would be so cool if you did a non-fitness video on your academic goals/passions!

hi natasha , i really hope you could give me advice, so i didn't have a period for 4 years so i took the advice and ate more and exercise less. that was 1 year ago. now i got my period back but still irregular and i am over weight, constantly bloated, depressed, miserable and i really want to loose this weight. is it even n possible. i am scared my period will go again given its still not regular but i hate where i am at, i don't know why i look pregnant 24/7 and i can't buy any clothes that look ok, do u do 1 to 1 coachin?

Okay wow every time this app I use tells me I need to eat more then like 1,200 I always was like then I’m not gonna lose weight now I understand why I can’t cut so drastically so thank you for that.

Your videos are just the absolute best thing ever!! 🤗

As an Aussie summer heights high and Jonah from Tonga r life!

Wait funny because I am legit going to shoot my shot this weekend at a guy that works at the gym.. wish me luck 🤪

Could you link some of the papers you've had published? I'd love to read your work, you seem so knowledgable!

Summer heights high!!😱 All Chris Lilley's shows are amazing!

I just discovered your channel last week and have been obsessed ever since. You are such a breath of fresh air and so incredibly informative 🤓. I love your approach to fitness and healthy lifestyle. If you ever decided to become a PT, you’d be inundated with clients (myself included). Long may you continue. Great job!! 😄

Your in Aussie! Im from Gosford :)

Love this!! Just love you! ♥️

I love you and u saved me like u are the one who made me see the right way to diet I thought my body was crazy when it every time i strict calorie i feel it stop me at every way it has even i got deppression U made me see it more

No judgement whatsoever, but it really surprises me (as you are such a scientific person) that you aren't plant based/vegan! As science proves it is the optimal diet for health/longevity/chronic disease, the environment, and of course the animals. I absolutely love your videos, and how science based you are! Just curious.

Omg I cannot believe you wanna do a PhD in Chemistry, that's amazing!! I graduated in Chemistry and I am doing a PhD right now ahah I absolutely love your channel and your videos, totally a fan ;) you really are an inspiraration, keep up with the good work :)

i would like to thank you so much for what you’re doing for us, like i know you since few days and you motivate me so much to fight against my food obsessions and ed. for example, i challenged myself to have a plate of sauted noodles for dinner tonight and that didn’t happened since at least two years! love you so much for all your positivity, keep going to make us dream 😘 (oh and sorry for my english, i’m french haha)

Hey Natacha, I wanted to ask you something, I'm at a much higher weight than I intend to be, I've been here for years, even with all the fad diets and restrictions. And every time I try to lose the weight, I keep coming back to this one same number on the scale, sometimes it goes up too, but mostly it just stays on this one annoying magic number. It's like my body is fighting me to stay at that weight and my BMR probably slows down when I try to go under that. What can I do about it? Do you think the restricted diets have messed up my metabolism? And even if I somehow lose the weight with strength training, will it always be a constant fight against my body?

what is a good increment to go by when u want to lift/squat heavier? Like going up by 5lbs, 2.5, 10, 20lbs ?

You are soo cheerful.

Hi Natacha! Could you please share a video on your ear piercings and your ear jewlery? I'm in love with the dainty pieces and would love to get a better look at them. Planning on getting some more piercings myself :D

"shut up give me your number" "for this technique to work youre going to have to hit 350" i'm laughing so hard!

Is it really necessary to take protein powders and stuff like that to get lean?? Or can that be done with the right diet??

Whats your opinion on the 5:2 diet?

I've been keeping my net calories around 1200 a day. Working out twice a day either cardio, HITT, or strength training and I am still STRUGGLING to lose weight. Any advice here? I feel if I increase my calories I'll just gain instead. Some weeks I may lose half a pound, others I stay the same or even gain a little.