REFEEDS & DIET BREAKS MASTERCLASS: WHAT THE SCIENCE SHOWS & HOW WE USE THEM FT. DR. MIKKI WILLIDEN | EP. 243
Chasing Clarity: Health & Fitness PodcastShow Notes
Do refeeds and diet breaks actually improve fat loss, preserve your metabolism and help you maintain more muscle, or do they simply give you more calories and slow down your diet?
In the second collaboration between the Chasing Clarity Health & Fitness Podcast and MIKKIPEDIA, I’m joined again by my good friend Dr. Mikki Williden to break down the science and practical application of refeeds and diet breaks.
Rather than a traditional interview, Mikki and I work through the same questions from our individual perspectives as evidence-based practitioners, combining the research with what we’ve learned from years of working with clients in the real world.
We start by defining the major intermittent dieting strategies and explaining the important differences between a structured carbohydrate refeed, a diet break and an untracked cheat meal.
From there, we break down what happens as a Fat Loss Phase progresses, including increases in hunger and food focus, reductions in energy expenditure and NEAT, declining training performance, diet fatigue and the increasing importance of lean-mass retention.
We then take a deep dive into the research to answer what refeeds and diet breaks actually appear to do.
TOPICS INCLUDE: CONTINUOUS VS. INTERMITTENT ENERGY RESTRICTION REFEEDS VS. DIET BREAKS VS. CHEAT MEALS WHY DIET FATIGUE INCREASES AS YOU GET LEANER HUNGER, LEPTIN, GHRELIN, PYY & APPETITE REGULATION METABOLIC ADAPTATION, RMR & NEAT DO REFEEDS PRESERVE LEAN MASS? CAN DIET BREAKS PREVENT YOUR METABOLISM FROM SLOWING DOWN? THE ICECAP TRIAL CARBOHYDRATE AVAILABILITY, GLYCOGEN & TRAINING PERFORMANCE HOW MIKKI AND I USE REFEEDS WITH CLIENTS WHEN I USE A LONGER DIET BREAK WHY PRACTICING MAINTENANCE MAY BE ONE OF THE MOST OVERLOOKED BENEFITS WHO BENEFITS MOST FROM THESE STRATEGIES WHY REFEEDS AND DIET BREAKS ARE TOOLS, NOT MANDATORY PARTS OF EVERY DIET
Ultimately, the goal isn’t to make fat loss more complicated. It’s to understand which tools can help the right person continue making progress while managing hunger, performance, adherence and accumulated diet fatigue.
WHERE TO CONNECT WITH ME:
Follow Brandon on IG: https://www.instagram.com/brandondacruz_/
For Info on Brandon’s Coaching Services: https://form.jotform.com/bdacruzfitness/coachinginquiry
Email: [email protected]
My Reading Recommendations:
THE MUSCLE & STRENGTH PYRAMIDS https://getdpd.com/cart/hoplink/25469?referrer=1l54og96lf1ccw
Contact Mikki:
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