Podcasts about refeeds

What's the difference between "low days" and "high days" on prep? What does the research say about double refeeds? How do we stay locked into our diets? All this and more PLUS an update on Amy's prep and next show! Follow us on IG @preplifepodcast @glamgirlbikini @amyehinger @leemarie183   Watch on YouTube: Glam Girl Bikini   Join the team: https://www.glamgirlbikini.com/get-started/    1st Phorm Supplements we use: https://1stphorm.com/?a_aid=glamgirlbikini 

Topics discussed:(00:00) - Welcome (02:58) - Hunger vs Cravings Explained (04:30) - Follicular Phase Appetite Boost (08:47) - Ovulation and Hormone Shift (12:20) - Luteal Phase Snack Attacks (15:08) - Why PMS Feels So Hard (19:17) - Coaching Strategies and Refeeds (21:57) - Texture Hacks for Satisfaction (26:40) - Cycle Weight Fluctuations (29:37) - Final Takeaways and Goodbye Want More Support?If you are tired of trying to figure this all out alone and want science based coaching that actually helps you work with your body instead of constantly fighting it…Come join us inside the BeStrong Training app. HERE or Get 1:1 Coaching HEREInside the app you'll get:Structured workout programsNutrition guidanceEducation on hormones, hunger, recovery, and muscle buildingWeekly coachingExercise tutorials and form breakdownsA supportive community of women focused on long term health and strengthRealistic fat loss and muscle building strategies without extremesThis is not about perfection.It is about building a strong body, a healthy mindset, and a sustainable lifestyle you can actually maintain.Join here: LiftingLindsay Training AppConnect With Me on Instagram: @liftinglindsay

When does a fast, aggressive cut (rapid fat loss) beat a long, slow one?The answer depends on your body fat, your training, your timeline, your history with dieting, and whether you are perimenopausal or over 40.This episode revisits rapid fat loss and the case for a strict, short diet when the slow-and-sustainable default doesn't work as well for you (or simply because you want to use it). Make sure to download my FREE Rapid Fat Loss guide to follow along with the episode.We examine the research on how to lose fat quickly without losing muscle, including studies on rate of loss, protein during a steep deficit, and protein needs for people lifting weights. Learn what a structured protein-sparing protocol with built-in refeeds actually involves, why strength training and protein are so important for preserving your muscle (and thus losing fat), where metabolic adaptation fits in, and the clear line between a smart aggressive cut and a crash diet.This episode is designed for adults over 40 who lift, track their food, and want to know whether they are the exception to the "slow" fat loss rule.Download the free Rapid Fat Loss Guide with my step-by-step 14-day protocol. This is an aggressive dieting plan for serious lifters only who know how to build muscle and track their food. It includes everything you need to know to lose, on average, 3-5 lbs (or more) of pure fat in just 2 weeks:https://witsandweights.com/freeTimestamps:0:00 - Slow fat loss and the adherence problem 4:57 - The case for moderate fat loss 8:05 - When going slow stops working 10:46 - What a structured aggressive cut looks like 12:38 - Protein and carbs as muscle insurance 15:47 - Scheduled refeeds and how they work 18:05 - Strength training during a cut 19:16 - Water loss, fat loss, and using it as a tool 20:30 - Step-by-step rapid fat loss guide 21:54 - Preserving muscle on a steep deficit 26:12 - Refeeds, diet breaks, and metabolic adaptation 28:33 - Who an aggressive cut is for (and NOT for) 32:25 - Considerations in perimenopause and over 40 34:12 - Bonus: Deficit to make your fat loss easierMentioned:Eat More Lift Heavy - the 26-week coached program where adults over 40 build the nutrition and training skills to preserve muscle, lose fat, and manage their physique for life, where we can guide you through any fat loss phase (rapid or not) and make sure the results LAST

Oft wird ein Refeed als “Stoffwechsel-Reset” gesehen oder mit einem Cheatday verwechselt - dabei steckt viel mehr dahinter als du denkst.In dieser Folge erfährst du was wirklich hinter Refeeds steckt und warum sie so ein geniales Tool sind in der Prep.Auch was der Unterschied zu einem Diet Break ist und warum du lieber auf Cheatdays verzichtest.Viel Spaß beim Zuhören!

Back in episode 375, Helms and Trex briefly mentioned a few "evidence-based fitness" topics for which their views have evolved over the years. In hindsight, they didn't give a few of those topics the time, attention, and explanation they deserve. So in this episode, Helms and Trex take a closer look at two key topics: maximum recoverable (or adaptable) training volume, and various approaches to strategically manipulating leptin levels (such as refeeds and diet breaks).   If you're in the market for some new (ultra-high-quality) gym gear or apparel, be sure to use code "MRR10" for a 10% discount over at elitefts.com   Iron Culture is proudly presented by the MASS Research Review. Mostly because Helms and Trex are co-owners. massresearchreview.com   Chapters 00:00 Intro 04:11 The origins of MRV/MAV 07:08 Updated perspectives on MRV/MAV 14:26 Practically applying MRV/MAV 17:11 Helms' current volume adjustments 24:30 Updating models in science 29:20 The importance of leptin 32:42 The origins of Trex's interest in manipulating leptin 38:47 Running studies on diet breaks and refeeds 44:27 Recent meta-analysis on intermittent dieting strategies 50:19 Trex's current perspective on refeeds and diet breaks 53:47 Behavioral versus physiological effects 59:09 Contextual use of intermittent dieting 1:06:34 Wrapping up

Martin MacDonald is one of my longest sought after guests and we finally got to sit down and record a podcast. And it's worth the wait.You've heard the narratives about:Faster weight loss causes greater weight regain laterSlower fat loss leads to better long term successFaster weight loss contributes to eating disordersFaster weight loss causes metabolic damageMore aggressive dieting automatically causes greater muscle lossDeeper calorie deficits cause more hungerWell, what if we told you none of this is true and that there's 50 years of research and evidence to support aggressive dieting as a superior approach for most people.Martin breaks down this evidence in a thorough masterclass on aggressive dieting. This includes:The research and practice debunking all of the above long standing beliefsParameters on the appropriate rate of and approach to aggressive dietingThe advantages of taking a structured aggressive approach to dieting for fat lossHow an aggressive dieting approach can blunt hungerWhy shorter more aggressive periods of dieting can lead to better outcomes for most peopleThe handful of categories of people aggressive dieting isn't suitable forNuanced thoughts comparing GLP-1 medications to aggressive dietingWhat Martin means by granting “Unconditional permission to eat”Changing beliefs with evidence across Martin's careerDoes anything change here with menopausal/peri-menopausal womenThe importance of resistance training with aggressive dietingAnd much moreInstagram: @martinnutritionMartin MacDonald Links:Main link for discounts on the AD Blueprint & MNU enrolments:www.Martin-MacDonald.com/GuestNot Another Nutrition Podcast:https://open.spotify.com/show/6AuKu9CqtsQ4tU8CFrceKrCHAPTERS01:27 Are Big Deficits Bad05:17 Defining Aggressive Dieting08:38 Muscle Loss and GLP-1s12:25 Calculator and Muscle Protection22:52 Why Aggressive Dieting Works25:40 Hunger Utopia Explained37:03 Weight Regain Myth Busted46:34 Why Fast Wins Stick48:15 MATADOR Diet Breaks53:00 Disinhibition and Dieting54:58 Refeeds and Multi Phase Plan01:00:50 Positive Weight Regain01:05:50 Unconditional Permission01:13:49 Eating Disorder Boundaries01:17:12 Restriction Mindset Matters01:22:47 Beliefs Versus Evidence01:25:26 Binge Eating Insights01:26:36 GLP-1s and Binge Eating01:29:49 Metabolic Damage Myth01:31:34 Yo-Yo Dieting Explained01:39:44 Who Should Avoid It01:41:20 Athletes and Bodybuilders01:50:38 Menopause and Bone Health01:56:20 Hormones Misinformation02:03:22 Where to Find MartinSUPPORT THE SHOWIf this episode changed how you think about dieting, fat loss, or hunger, you can support the show by:Subscribing and checking out more episodesSharing it on social media (tag me and I'll respond)Sending it to someone struggling with fat loss or dieting confusionFOLLOW ANDREW COATESInstagram: @andrewcoatesfitnesshttps://www.andrewcoatesfitness.comPARTNERS AND RESOURCESRP Strength App (use code COATESRP)https://www.rpstrength.com/coatesJust Bite Me Meals (use code ANDREWCOATESFITNESS for 10% off)https://justbitememeals.comMacrosFirst – FREE Premium TrialDownload MacrosFirst and during setup select ANDREWKNKG Bags (15% off)https://www.knkg.com/Andrew59676Versa Grippshttps://www.versagripps.com/andrewcoatesTRAINHEROIC – FREE 90-Day Trialhttps://www.trainheroic.com/liftfreeReply to the email you receive (or email trials@trainheroic.com) and let them know Andrew sent you

Podbean Caption: Welcome back to Part 2 of the Comp Prep Playoffs! We pick up right where we left off, diving into the quarter finals, semis and ultimately crowning a winner. The people have spoken and zero cardio has been sent packing, so with the final eight locked in, the bracket really heats up. Refeeds versus coaching, high protein versus low stress, quality training versus the meal plan, and carb loading versus food noise control all go head to head before the semis deliver some genuinely tough calls. There are some interesting tangents along the way, including how low protein would need to drop before you accept higher stress, whether food noise actually changes outcomes for disciplined athletes, and whether a great coach essentially renders every other variable redundant. We also celebrate 4 years of BDU, a massive milestone and one we certainly don't take for granted. Thank you to everyone who has been along for the ride. Enjoy!   Instagram Handles: Bodybuilding Down Under: https://www.instagram.com/bodybuildingdownunder/ Jack: https://www.instagram.com/jack.radfordsmith/ Daniel C: https://www.instagram.com/daniel.chapelle/ Lawrence: https://www.instagram.com/general.muscle/ Daniel Y: https://www.instagram.com/dy.fit/

Discover the science of "diet breaks" and how strategic periods of maintenance calories can actually accelerate your long-term fat loss results. This episode explores how pausing your deficit can reverse metabolic adaptation, balance hormones, and prevent the dreaded weight-loss plateau. Learn how to implement a professional-grade nutritional strategy that prioritizes metabolic health over short-term restriction.

  Celeste Rains-Turk interviewed newly crowned IFBB Fit Model Pro Kayla Truluck about her unique journey from bikini competition to becoming one of the first ten IFBB fit model pros. The conversation explored Kayla's competition experiences, faith, career as a nurse practitioner, personal life, and her holistic approach to bodybuilding. Kayla shared insights on training adaptations for the fit model division, refeed strategies, mindset, faith practices, and balancing her competitive goals with her healthcare career and personal life. They also discussed her upcoming pro debut, community involvement, and encouragement for other competitors. Key Discussion Topics 1. Transition to Fit Model Division Kayla switched from bikini to fit model only 6–8 weeks before her show, prompted by her coach and curiosity about the new category. She stopped training shoulders to adapt her physique, found the posing moderately different, and achieved early success by winning the Peach Classic and earning her pro card at Junior Nationals. 2. Competition Experiences & Preparation Preparing for her pro debut at St. Pete Pro in June 2026, with Tampa Pro planned a month later. Prefers a slower, sustainable prep style emphasizing refeeds (5–6 to date). Refeeds consist mainly of chicken sandwiches and fries, controlled with familiar condiments, occasionally including a cookie. 3. Mindset, Nervousness & Stage Rituals Uses prayer and mental cues from her posing coach to stay grounded and calm on stage. Keeps a lighthearted, sociable attitude backstage to manage nerves. 4. Balancing Career & Fitness Works full-time as a nurse practitioner performing pre-employment and VA disability exams. Finds fulfillment in helping veterans and building patient relationships. Prefers maintaining a career outside fitness to avoid burnout and keep perspective. 5. Faith and Personal Growth Practices daily devotionals and Bible reading; participates in a yearly plan and weekly devotional with her husband. Faith helped her navigate divorce and rediscover strength and purpose before meeting her current husband. 6. Personal Life and Faith Journey Met her husband serendipitously on a Southwest flight; they connected instantly and view it as a "God moment." Reflected on redemption after a challenging first marriage, citing faith as central to her healing and renewed joy. 7. Community, Volunteering, & Work-Life Balance Volunteers teaching young children at church, finding joy and purpose in service despite exhaustion. Maintains early morning workout routines, structured meal prep, and quiet time for reflection. 8. Humor and Behind-the-Scenes Moments Shared lighthearted competition stories including nearly missing stage call due to "nervous poops" after coffee and waking up with tan handprints. Emphasized that competing "isn't glamorous behind the scenes." Key Takeaways & Advice For New Competitors: Join the bodybuilding community early and find a supportive, experienced coach. Learn about nutrition, posing, and training before stepping on stage. Approach the process with patience—don't rush competition readiness. For Those on the Road to Pro: Trust the process and your coach. Focus on personal growth, not just winning. Celebrate each phase, knowing success unfolds according to God's plan. Source Note:This summary is based on multiple meeting transcripts from a recorded podcast interview between Celeste Rains-Turk and Kayla Truluck. Additional related materials may exist beyond those included here. CONNECT WITH KAYLA: https://www.instagram.com/kaylafitpro/   CONNECT WITH CELESTE: Website:http://www.celestial.fit Instagram:https://www.instagram.com/celestial_fit/ All Links:http://www.celestial.fit/links.html

You eat clean, cook at home, and choose whole foods, so why can't you lose fat? Are your macros and portions quietly keeping you stuck? I'm talking with Chef Mario Limaduran, culinary director at Trifecta Nutrition, who has cooked for UFC fighters, NFL athletes, Olympic-level competitors, and NCAA Division I wrestlers.You'll learn why food quality matters, but quantity still drives weight loss, muscle building, and performance. We cover how a performance chef builds meals around protein, carbs, fats, satiety, sauces, and real-life meal prep. Mario also explains why goal-based nutrition beats rigid named diets, how to cook better at home without becoming a chef, and when meal delivery can support evidence-based nutrition.Go to witsandweights.com/question and drop the secret code for a chance to win an entire week of free meals from Trifecta!Timestamps:0:00 – Why clean eating stalls fat loss3:03 – Sourcing food for performance5:35 – Using the exchange system8:42 – Consistency beats food labels12:58 – Refeeds and the 80/20 rule20:05 – Named diets versus goal-based plans22:06 – Satiety, macros, and smarter sauces35:58 – Simple weekly meal prep structureEpisode resources:Trifecta Discount: witsandweights.com/trifecta (code WW50 for 50% off your first meal) Youtube: @ChefMarioLima Instagram: @chefmario._ and @trifecta 

Cheatdays oder Free Meals, die mehr als ein Meal sind können dich mehr bremsen als du denkst.In dieser Folge teile ich mit dir meine Erfahrungen mit Cheatdays. Warum Struktur wichtiger ist als du denkst. Und warum Refeeds keine Free Meals sind.>> 1:1 Coaching: https://docs.google.com/forms/d/e/1FAIpQLSc9hknbMplx4n_rIxnHrlasPIIckwCv0Ju7bIFonJ9VwZH45Q/viewform?usp=sharing&ouid=116503706317769865343>> 1:1 Mindset Mentoring: https://strongpassion.thrivecart.com/1-1-mindset-mentoring/>> für 0€ - Sichere dir Stage Insights hier:https://www.strongpassion.at/bodybuilding-stage-insights/>> Instagram: beatrix.hersich

In today's episode we are sitting down with Coach Jason Wells, who has successfully lost 260lbs and has been keeping it off for years now! Whether you yourself are trying to lose weight or whether you are helping your own clients, this is an episode for you! Who is Jason 454 lbs 2017, what was the turning point? How to approach a diet phase when there's this much to lose. Phases of fat loss and reverse dieting. What was the hardest part of the first 100 lbs? Refeeds/cheat meals and their importance. Training to start, and how it changed over time. Hitting 200 lbs dropped, 250 lb bodyweight. Hormones, why it's important to check these when you are/have been obese. Biggest keys to your success? What do you want to say to people out there who were Jason Wells in 2017? What's next for you? Closing thoughts Links: PHAT Muscle Supps- www.phatmuscleproject.com  John:IG: @teamgormanEmail: john@team-gorman.net Lisa:IG: @nutritioncoachingandlife Email: lisa@nutritioncoachingandlife.comWebsite: www.nutritioncoachingandlife.com Info Jason Wells: Email: goldstandardfitness417@gmail.comIG: @coach_jwells/Gyms: Anytime Fitness East Springfield Anytime Fitness West Springfield 

Today's Q&A Topics:-SF team culture / views on drinking-Grip limiting heavy lifts-Grip endurance (SFAS)-Pendulum squat rep ranges-Supplement brands (NSF)-Belt squat / Pit Shark-High-carb refeeds-Weekly run frequency (SFAS)-Net carbs vs total-Infantry vs SOF-Kevin's current training focus-41-min 5-mile improvement-25 hard miles vs 80/20-Dorsiflexion mobility-Recovery conditioning vs zone 2-Backwards sled drag alternatives-Red meat & heart health-Increasing lift intensity (form)-Cereal pre-workout---Questions? Look for bi-weekly Q&A on my stories. I'll answer your questions on IG and here on the podcast.---Spoken Supplements: Code terminator_trainingCwench supplements: Code terminator_training---New Selection Prep Program: Ruck | Run | Lift Ebook: SOF Selection Recovery & Nutrition Guide---TrainHeroic Team Subscription: T-850 Rebuilt (try a week for free!)---PDF programs2 & 5 Mile Run Program - run improvement program w/ strength workKickstart- beginner/garage gym friendlyTime Crunch- Workouts for those short on timeHypertrophy- intermediate/advancedJacked Gazelle- Hybrid athleteJacked Gazelle 2.0 - Hybrid athleteSFAS Prep- Special forces train-upRuck | Run | Lift - Selection Prep---Let's connect:Newsletter Sign UpIG: terminator_trainingYoutube: Terminator Training Methodwebsite: terminatortraining.comSubstack

In this Ask Me Anything episode, Vanessa breaks down your most common questions about the Protein-Sparing Modified Fast (PSMF) — one of the most powerful evidence-based tools for rapid fat loss and muscle preservation. NEW! Support your strength and muscle goals with PUORI Creatine+ — a clean, effective creatine monohydrate supplement enhanced with taurine. Get 20% off at puori.com/VANESSA You'll learn exactly how to calculate your macros, when to schedule refeeds, how to adapt PSMF for your menstrual cycle or menopause, and what recent human clinical studies reveal about high-protein, very-low-carb diets for fat loss, hormonal balance, and metabolic health. Vanessa also explains how ketosis is achieved even on a high-protein plan and how to track your fat-burning progress with Breath Ketones. OneSkin is powered by the breakthrough peptide OS-01, the first ingredient proven to reduce skin's biological age. I use the OS-01 Face and Eye formulas daily—they've transformed my skin's smoothness, firmness, and glow. Visit oneskin.co/VANESSA and use code VANESSA for 15% off your first purchase

NEW! Support your strength and muscle goals with PUORI Creatine+ — a clean, effective creatine monohydrate supplement enhanced with magnesium and vitamin B12. Get 20% off at puori.com/VANESSA Can you really lose fat without losing muscle? Vanessa sits down with Dr. Guillermo Escalante, physique competitor and sports nutrition researcher, to reveal the science of doing exactly that. Learn how high-protein diets and refeeds can preserve lean mass, reignite a slowed metabolism, and make fat loss more sustainable. Dr. Escalante shares evidence-backed insights from his own research and contest experience on how to optimize protein intake, structure refeeds, and achieve real body recomposition—without the extremes. OneSkin is powered by the breakthrough peptide OS-01, the first ingredient proven to reduce skin's biological age. I use the OS-01 Face and Eye formulas daily—they've transformed my skin's smoothness, firmness, and glow. Visit oneskin.co/VANESSA and use code VANESSA for 15% off your first purchase Unlock sharper focus and support long-term brain health with Ketone-IQ—clean brain fuel for deep work, mental clarity, and sustained energy with no crash. Get 30% off your subscription, plus a free gift with your second shipment at Ketone.com/vanessa. Get delicious high protein meal recipes! Connect with Vanessa on Instagram @ketogenicgirl Free High-Protein Keto Guide  Get 20% off on the Tone LUX Crystal Red Light Therapy Mask or the Tone Device breath ketone analyzer at https://ketogenicgirl.com with the code VANESSA Follow @optimalproteinpodcast on Instagram to see visuals and posts mentioned on this podcast. Link to join the Facebook group for the podcast The content provided in this podcast is for informational purposes only and should not be construed as medical advice. Consult with a healthcare professional before making significant changes to your diet or exercise regimen.

Unlock sharper focus and support long-term brain health with Ketone-IQ—clean brain fuel for deep work, mental clarity, and sustained energy with no crash. Get 30% off your subscription, plus a free gift with your second shipment at Ketone.com/vanessa. In this powerful second interview, Dr. Latt Mansor returns to the podcast to share his personal 20+ lb fat loss transformation—and how he used ketones and strategic carb re-feeds to break through stubborn plateaus, curb hunger, and preserve lean muscle mass. NEW! Support your strength and muscle goals with PUORI Creatine+ — a clean, effective creatine monohydrate supplement enhanced with magnesium and vitamin B12. Get 20% off at puori.com/VANESSA We dive into: How to use ketones to improve fat loss quality (not just scale weight) Why Dr. Mansor says ketones helped him “lose fat without losing muscle” How carb re-feeds helped him overcome plateaus and support metabolic flexibility How ketones support appetite control, recovery, and training performance A new study showing ketones boost sprint output and reduce fatigue Ketones vs. GLP-1 drugs like Ozempic—how they compare for appetite suppression Dosing protocols for fat loss, fasting, and late-night cravings How ketones improve oxygen delivery, red blood cell production, and reduce cortisol The science behind ketones reducing muscle protein breakdown and supporting performance Ketones and the brain: supporting focus, anxiety, ADHD, and GABA signaling If you've hit a fat loss plateau—or want to preserve muscle while losing fat—this episode is packed with cutting-edge science and tools on how to use exogenous ketones and strategic carbs to support metabolic health, performance, and sustainable results. Connect with Vanessa on Instagram @ketogenicgirl Free High-Protein Keto Guide  Get 20% off on the Tone LUX Crystal Red Light Therapy Mask or the Tone Device breath ketone analyzer at https://ketogenicgirl.com with the code VANESSA Follow @optimalproteinpodcast on Instagram to see visuals and posts mentioned on this podcast. Link to join the Facebook group for the podcast The content provided in this podcast is for informational purposes only and should not be construed as medical advice. Consult with a healthcare professional before making significant changes to your diet or exercise regimen.

The new talk of bodybuilding, and the newest Tampa Pro & Texas Pro Champ.Timestamps:00:00:00 Jordan Hutchinson: Intro00:03:32 4 ½ Weeks Out from the Olympia00:07:08 Gyno Surgery Drama and Complications00:16:43 Low-Carb Days and Refeeds with Patrick Tour00:27:14 26-Week Prep Marathon Breakdown00:36:16 Branch Warren's Offseason Wisdom00:43:21 Growing on Low Food and Steps Focus00:50:36 Tournament of Champions Homecoming01:00:06 Classic vs Open: Weight Caps Exposed01:09:12 Neck-and-Neck with Urs at Olympia?01:16:46 Backing Off Quads to Boost Arms01:25:34 Division Switch Struggles01:32:49 P90X Sparks and Early Gains01:38:06 Beginnings01:47:11 Sugar Fairy Confessions01:52:22 Changes That Aided James's Progress01:55:15 Kratom Myths Busted02:01:39 Dropping from 700mg Tren to 260mg02:11:51 Faith's Role in Adversity02:16:39 Bodybuilding's Finance Reality02:18:58 Final Message: Find Your Purpose

On this week's episode of the Chasing Clarity: Health & Fitness Podcast, I'm joined once again by Dr. Eric Helms, one of the most respected voices in evidence-based bodybuilding and nutrition.Eric and I dive into some of the most misunderstood yet important topics in physique development and lifestyle coaching, including:THE TRUTH ABOUT INTUITIVE EATING VS INFORMED EATING WHY MOST PHYSIQUE ATHLETES & FITNESS PROFESSIONALS AREN'T REALLY EATING “INTUITIVELY”THE LATEST RESEARCH ON REFEEDS & WHETHER THEY'RE MORE PSYCHOLOGICAL OR PHYSIOLOGICAL IN BENEFITWHY LIVING THE FITNESS LIFESTYLE YEAR-ROUND IS THE KEY TO SUSTAINABLE RESULTS, WHETHER YOU'RE A PHYSIQUE COMPETITOR OR AN EVERYDAY FITNESS ENTHUSIASTThis conversation bridges science and practice, giving you both research-backed insights and real-world coaching takeaways.If you want clarity on how to approach nutrition, refeeds, and long-term lifestyle habits to actually look, feel, and perform your best, you won't want to miss this episode.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/coachinginquiryEmail: Bdacruzfitness@gmail.comBrandon's Website: https://www.brandondacruzfit.com

SUMMARYThe team discusses their coaching mistakes over the past year relative to program design, nutrition strategies, and personal growth. Apply for Coaching: https://ecs-coaching.super.site/CHAPTERS00:00 Owning Our Coaching Mistakes02:37 Training Programming Insights05:14 Nutrition Strategies and Mistakes07:59 Reflections on Refeeds and Deloads10:39 Adapting Coaching Approaches13:13 The Evolution of Coaching Practices23:21 Training Philosophy and Movement Programming30:19 Personal Mistakes and Lessons Learned35:19 Digestive Health and Nutrition Insights40:20 Balancing Effort and RecoveryKEYWORDSTransformation, physique coaching, nutrition coaching, fat loss coaching, coaching mistakes, nutrition strategies, program design, personal growth, training adjustments, client relationships, recovery, coaching practices, fitness industry, coaching insightsTo Apply For Coaching With Our Team: CLICK HERE

In this episode, we're diving into three of the most misunderstood and controversial strategies in the nutrition world:Cheat MealsRefeedsDiet BreaksWe're going to break down what each one really means — no fluff, no myths — just the real science and real-life applications.We'll explain how they work, what the research says, and how to know if you should be using them in your plan.But most importantly, we're going to show you how to use these tools strategically — not as excuses to overeat, but as part of a long-term sustainable nutrition strategy that works with your body instead of against it.Let's start with some definitions… because most people are confused right out of the gate.Resources:Brain.fm App(First month Free, then 20% off subscription)Discount Code: coachdamiensdCaldera Lab Skin Carewww.calderalab.comDiscount Code: CoachDLinks:IG:@coachdamien_sd@damienrayevans@livinthedream_podcast YouTube:https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTgFB:https://www.facebook.com/coachdamienSD/

What if your diet was holding you back from dominating on the mat? In episode 805 of the Savage Perspective Podcast, host Robert Sikes sits down with Jay Horley to uncover the secrets of combat sports nutrition. This isn't just about what to eat, it's about how to take control of your health, sustain energy through intense training, and manage weight without sacrificing strength. Whether you're an athlete looking to optimize performance or someone balancing work, family, and fitness, this episode dives into the power of consistency, the impact of meal timing, and how a carnivore approach can enhance focus, recovery, and endurance. Hear firsthand how Jay balances diabetes, hydration, and competition as a jiu-jitsu athlete ranked number one in his age and weight class.Ready to take control of your fitness journey? Join Robert's FREE Bodybuilding Masterclass today: https://www.ketobodybuilding.com/registration-2. Learn the strategies Robert uses to help athletes, coaches, and professionals gain strength and confidence. Watch now!Get Keto Brick: https://www.ketobrick.com/Subscribe to the podcast: https://open.spotify.com/show/42cjJssghqD01bdWBxRYEg?si=1XYKmPXmR4eKw2O9gGCEuQChapters:0:00 The Importance of Nutrition in Combat Sports6:09 From Taekwondo to Jiu-Jitsu: A Journey of Growth, Safety, and Success11:53 Balancing Family Life, Diabetes, and Training at a High Level17:53 The Role of Precision Nutrition and Hydration for Peak Performance23:23 Why Carbs and Strength Training Are Crucial for Jiu-Jitsu Athletes28:35 Weight Management and Staying Fueled While Competing35:27 Building Long-Term Health and Vitality Through Nutrition40:31 Timing Meals and Macros Around Training for Better Energy49:36 Keto and Carnivore Diets for Diabetics in Combat Sports55:08 The Power of Home-Cooked Meals and Controlling Nutrition1:00:25 Personal Growth, Aging, and Sustaining the Competitive Edge1:05:55 Strategic Calorie Deficits and Refeeds for Tournament Success1:13:42 Managing Diabetes, Energy, and Hydration for Elite Performance1:16:57 Lessons in Repetition, Bonding, and Jiu-Jitsu Coaching

In this solo episode, Nicole dives deep into advanced dieting techniques to help you break through fat loss plateaus and make smarter decisions in your fitness journey. Whether you're a competitor, lifestyle client, or just someone who's been stuck in a long dieting phase, this episode covers the nuanced tools that can make or break your progress.Nicole breaks down:Mini cuts — what they are, when to use them, and how to do them without tanking your energy or muscle.Diet breaks — how they differ from cheat days, and why they're a powerful tool for both physical and mental longevity.Refeeds — strategic refeeds vs. random high-calorie days, and how to use them for metabolic and hormonal support.You'll also learn when these tools are appropriate based on your body, your goals, and your history with dieting because timing and strategy matter.If you've ever felt stuck, burnt out, or unsure about when to push vs. when to pause, this episode will give you the clarity you need to diet smarter, not harder.

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The team discusses the application of refeeds as a tool for fat loss, particularly for lean individuals.00:00 Introduction to Refeeds08:13 Understanding Refeeds and Their Purpose14:07 Demographics and Client Considerations for Refeeds20:02 Signs Indicating the Need for a Refeed24:10 Assessing the Impact of Refeeds26:07 Managing Client Expectations in Dieting29:10 Understanding Hunger and Psychological Factors33:51 Implementing Refeeds: Strategies and Considerations40:30 Identifying Client Types for Refeeds48:32 Common Mistakes with Refeeds55:59 Final Thoughts on Refeeds and DietingTo Apply For Coaching With Our Team: CLICK HERE

Get My Book On Amazon: https://a.co/d/avbaV48Download The Peptide Cheat Sheet: https://peptidecheatsheet.carrd.co/Download The Bioregulator Cheat Sheet: https://bioregulatorcheatsheet.carrd.co/

Have you heard of a "refeed" when dieting?  Wondering what that is, why people do it, and if you should do it?  In today's podcast I teach the answers to what, why, and who when it comes to diet refeeds!

Download the FREE Precision Fat Loss Guide to choose one of 6 strategies designed for your experience, goals, and lifestyle:witsandweights.com/free--What if shifting WHEN you eat could accelerate your fat loss results?Most of us tackle dieting by reducing calories evenly each day, but research suggests there may be a more effective approach (and it's easy and even fun to implement).Learn about a fascinating study that tested weekend refeeds against traditional daily restriction... with surprising results for muscle preservation and how your metabolism slows down during weight loss.You'll discover how restructuring your weekly calories could significantly impact body composition outcomes, despite creating the same total weekly calorie deficit.Maybe it is about calorie timing after all!Main Takeaways:Traditional daily calorie restriction works, but research suggests strategic timing may offer muscle-preservation advantagesThe "Weekend Diet" approach maintains the same weekly deficit while distributing calories differentlyTargeted carbohydrate increases on specific days could help minimize metabolic adaptationPractical implementation requires careful calculation of weekly weight loss targetsEpisode Resources:Download my FREE Precision Fat Loss GuideTry MacroFactor for free with code WITSANDWEIGHTSLink to 2020 study by Campbell et al.Previous episode: The #1 Reason to Eat More CarbsTimestamps:0:00 - Traditional dieting vs. the "weekend diet" (carb refeeds) 7:39 - Findings on fat-free mass preservation 9:23 - Metabolic impacts beyond muscle preservation 10:22 - Carbs, insulin, and muscle protein synthesis12:02 - Anabolic signaling pathways 13:03 - Glycogen replenishment (training hard on Monday!) 15:44 - Psychological factors 16:38 - How to implement the Weekend Diet 21:32 - Leptin, refeeds, and hormones Support the show

Jeremiah and Andrea discuss insights and strategies from Jeremiah's recent 16-week photo shoot prep.00:00 Introduction to Lean Strategies04:58 Jeremiah's Photo Shoot Prep Journey10:03 Adjustments in Training and Nutrition15:04 The Role of Cardio in Fat Loss19:57 Final Push Before the Photo Shoot25:02 Reflections on Hunger and Energy Levels29:59 Nutritional Strategies for Peak Performance34:53 The Art of Refeeds and Muscle Glycogen40:07 Balancing Push and Pull in Training44:54 High Energy Flux and Body Composition49:53 Coaching Through Personal ExperienceTo Apply For Coaching With Our Team: CLICK HERE

Jeremiah and Andrea delve into advanced nutrition & cardio strategies for body recomposition.Chapters00:00 Introduction to Body Recomposition Strategies02:30 Physiological Considerations for Nutrition and Cardio10:11 Training Performance and Body Recomposition20:03 Cardio as a Tool for Fat Loss28:02 Macro Setups and Refeeds in Body RecompositionKeywordsbody recomposition, nutrition, training, cardio, advanced clients, fat loss, muscle gain, coaching strategiesTo Apply For Coaching With Our Team: CLICK HERETo ask us a question for the next Q+A episode: CLICK HERE Read Our Free Blogs: CLICK HERE

In this episode of Iron Radio, hosts Coach Phil Stevens, Dr. Mike T. Nelson, Coach Jarrell, and Dr. Lonnie Lowery delve into the science and strategies of post-diet rebound for mass gains and recovery. They discuss individual variances in metabolic responses after a cut, the role of macronutrient cycling, the physiological and psychological impacts of aggressive versus slow refeeds, and the myths surrounding the concept of becoming more anabolic post-diet. The episode also touches on food processing and nutritional choices such as the role of pasta in a bulking diet, and considerations for different types of athletes, including CrossFitters and bodybuilders. Tune in for in-depth discussions that blend expert insights with practical advice.01:31 Discussing Meathead Cardio and Body Composition03:12 The Importance of Cardiovascular Training07:43 Nutrition News: Is Pasta Healthy?09:58 Pasta in Bodybuilding Diets22:11 Iron Radio Updates and Announcements24:37 Rebound Phase After Cutting25:26 Understanding the Sensitivity of Storage Enzymes26:13 The Lean Gains Debate27:40 Bodybuilders' Post-Show Gains28:12 The Role of Nutrition and Drugs in Gains29:25 Peak Week Strategies30:29 The Importance of Refeeds34:16 Macro Variation and Training37:20 Fat Loading and Muscle Mass41:21 Individual Differences in Dieting and Gaining46:12 Aggressive vs. Slow Refeed Approaches53:39 Final Thoughts on Dieting and Gaining Donate to the show via PayPal HERE.You can also join Dr Mike's Insider Newsletter for more info on how to add muscle, improve your performance and body comp - all without destroying your health, go to www.ironradiodrmike.com Thank you!Phil, Jerrell, Mike T, and Lonnie

Welcome to the Mind Muscle Connection podcast!Today I will be answering questions from my Instagram audience. Every Monday, I do a Q and A and my answers will be based on science so you can build a leaner, stronger, and confident self!Topics:Best Way to Implement Strategic Refeed Days in a DeficitAggressive Fat Loss DietingWhat do you do if you can't progress onto the next weight?Follow me on Instagram for more information and education:  @jeffhoehn_FREE 30 Min Strategy Call: HEREBody Recomp Masterclass: HERENutrition Periodization Masterclass: HEREHow You Can Work With Me?: HERECoaching application: HERE

Big Ron Partlow joins Coaches Skip Hill & Scott McNally - Experience with Super High Dose Cycles, Barbell Row Critique, NPC Nationals Review, Ron's diet at 320 lbs TIME STAMPS BELOW

TIME STAMPS: 00:28 About Robert Sikes (THE KETO SAVAGE) / visit www.ketobodybuilding.com/ for Robert's training programs discussed on the show! / IG @ketosavage / @ketobrick / visit worldnaturalbb.com for all WNBF events  01:11 Quick recap and reflection on Robert's recent interview with his figure client & WNBF Pro Jen Pittaro (IG @jenpittaro_keto_fit_mom) - ( click here for interview )  02:30 *TOP SECRET* sneak peak at the upcoming NEWEST Keto Brick flavor! 03:14 Taste/texture/performance review of the CAKE POP and MAPLE PECAN tallow-based bricks! 10:21 MONEY MAKING OPPORTUNITIES for NEW PRO BODYBUILDERS. 12:41 How to become a MENTOR and a FRIEND and not just a COACH. 15:05 LAMB, VENISON, and BEEF: Why Robert sticks to these RUMINANT ANIMALS as the FOUNDATION of his diet. 16:06 Yiann Stevens (UK) - questions around SELENIUM and THYROID levels and discussion around peer review Selenium and Thyroid Disease: From Pathophysiology to Treatment 18:45 All about REVERSE DIETING & How to eat POST COMPETITION to maintain 5% body fat and LEAN BULK as a CARNIVORE. 22:12 POSING pre and post show. 28:02 How to leverage CARDIO and WEIGHT TRAINING to maximize fat loss and muscle glycogen on contest prep and when reverse dieting. 33:31 UPCOMING INBF / WNBF / IPL competitions Robert & I will be hosting in 2025! 36:16 This week's LISTENER INSPIRING SUCCESS STORY (L.I.S.S.) - Daiva, from Ireland 40:01 Why FRUIT is NOT part of an optimal human diet! (with Eddie Goeke) 48:49 Detailed macronutrient breakdown of Richard Smith's “TRIPLE REFEED” and the results Colt & Angela experienced using LONG-CHAIN FATTY ACIDS, WHITE RICE and EXOGENOUS KETONES to peak for recent pro natural bodybuilding competitions. 50:03 DAIVA (Ireland), ROBYN (Kansas, US), PAM (Oklahoma, US), KAREN (Colorado, US) - advice for those of our TRIBE that are in the middle of a PROLONGED FAST CURRENTLY! Training, supplementation, mentality, and benefits to be gained from fasting 24+ hours. 53:11 Yousef Mourtaza (Miami, FL - USA) - IG @bigpapayoshi / ONLINE INTERMITTENT FASTING AND KETO BASKETBALL COACH! (listen to our check in on E313 of THE SUPERSETYOURLIFE.COM PODCAST *12/20/24* for his backstory!) - questions around L.M.N.T. (specifically maltodextrin!) and more advice on prolonged fasting. PURELY TALLOW ANIMAL BASED SKINCARE: Save 10% with code COLT10! - https://f22e68.myshopify.com?ref=colt_milton Hungry for more?? 1. Check out RICHARDS KETO PRO PODCAST where he and his guests teach how to improve their health and wellbeing using a ketogenic diet. 2. Stream The SuperSetYourLife.Com Podcast from any platform. We publish every MONDAY and FRIDAY!

TheECmethod.co.uk 00:00 Introduction and Small Talk 02:21 Dealing with Self Doubt and Negative Thoughts 03:20 The Role of Running in Weight Loss 06:19 Increasing Activity Level for Fat Loss 08:12 Setting Realistic Weight Loss Goals 17:20 Shadow Boxing and Location in the Gym 18:40 Increasing Weight with Good Form 25:47 The Benefits of Refeeds for Adherence 31:27 Support During and After Panic Attacks 34:12 Balancing Preparation and Authenticity in Speaking Engagements 37:02 The Impact of the EC Method

SHOW NOTES: 02:01 Sion's start date is in a week but since our initial meeting he's already started the low carb transition and here's what he's experienced so far: WEEK 1 - lost 3 lbs / Week 2 - lost 3 lbs  / Week 3 - lost 4 lbs  Is this speed of fat loss CONCERNING to you? 04:42 All about HYPERTENSION. 06:01 How to embrace, develop and live with a LEARNER'S MINDSET. 09:02 The SAD and yet THRILLING life of an entrepreneur and content creator (behind the scenes). 14:02 When and when not to supplement with CREATINE MONOHYDRATE depending on your training intensity and red meat consumption. 16:25 Identifying the optimal amount of protein to THRIVE - not survive! 18:59 How CREATINE affects water retention inside muscle cells and the subcutaneous layer (not so much in the latter as most coaches believe). 19:08 BIOAVAILABILITY of ruminant animal meat & how 5g of creatine are found in 1kg of beef!! 21:02 The CREATINE PHOSPHATE SYSTEM and HEAVY LIFTING. 22:24 COGNITIVE, AESTHETIC and STRENGTH BENEFITS of creatine. 25:39 BONE BROTH to assist in recovery from wrist tendinitis, supraspinatus, shoulder and proforma in hips; collagen, electrolytes & bioavailability of protein RAW vs. COOKED(!) 29:59 Justin, my BOXING client from NEW YORK CITY bought this electrolyte supplement we'd like your opinion on: Elevate Ketones / MCT / Pure Electrolytes - how to READ, IDENTIFY, and make sense of the back of an ELECTROLYTE and EXOGENOUS KETONE supplement. 32:32 When and when not to supplement with CALCIUM 32:45 How MCT OIL reacts synergistically with EXOGENOUS KETONES (BHB) 34:00 Best NATURAL SOURCES of MCT oil (yes, including some plant products….) 38:56 What to look for (or avoid, rather!) in SKETCHY ONLINE SUPPLEMENTS! 40:29 “MY DAUGHTER IS EATING SMORES AT SOCIAL EVENTS! Advice around children and setting realistic expectations without ruining their childhood. 45:04 LIFE LESSONS that you can only learn from periods of struggling through POVERTY. 57:40 COACH RICH'S BOX ANALOGY - How to live and eat as NATURE intended and not as mankind has developed over the generations. 59:45 Phil Folett (UK) - “Whats the #1 dietary change you see needs to be made to improve SLEEP?” All about CIRCADIAN RHYTHMS and MORNING ROUTINES; ZINC, IRON, and other minerals to supplement and/or prioritize with your diet to boost serotonin levels which will convert to melatonin so you can get a good night's sleep. 01:04:02 Todd Rogers -  he gained 6.8 lbs of muscle and lost 17 lbs of fat to arrive at 3% body fat. - “Will additional cardio benefit hearth health for people who are already advanced strength and hypertrophy athletes?” 01:05:39 SPRINTING vs RUNNING vs ROWING vs BIKING FOR zone 2 heart rate fat burning. 01:08:07 How to live SHREDDED YEAR ROUND without doing cardio, using drugs, and hating your life. 01:11:05 MUSCLE WASTING associated with high cortisol levels and addressing root causes of where this cortisol is coming from. 01:14:03 SHORT-TERM ZINC and TAURINE supplementation to address stomach PH imbalances when consuming large amounts of protein. 01:17:30 This week's L.I.S.S. (listener's inspiring success story) @ carnivore_ali (UK) 01:19:20 CALLING OUT ANOTHER BAD COACH: The CARNIVORE DIET IS NOT A FAD! 01:23:02 Danielle - Keto Esters - these are very expensive ! what are they? 01:26:04 David Mencarini - Men's physique, all natty, 9 weeks out, strict carnivore + keto bricks here & there etc / questions around utilizing FASTING throughout your contest prep. 01:31:24 The importance of LONG CHAIN FATTY ACIDS (as opposed to MEDIUM CHAIN TRIGLYCERIDES [MCT'S]) in FAT REFEEDS and how to NOT STORE BODY FAT when you fill out! 01:33:11 Two different ways to CARB REFEED over three days to MAXIMIZE GLYCOGEN STORES. 01:38:02 Coach Colt's WATER SHEDDING PROTOCOL and Rich's thoughts. 01:41:02 What to consume on SHOW DAY.

EP. 120: THYROID HORMONE MASTERCLASS WITH DR. SCOTT STEVENSON: THE RELATIONSHIP BETWEEN ENERGY AVAILABILITY, CARB INTAKE, BODY COMP, REFEEDS & THYROID HEALTHTOPICS FOR THIS WEEK'S EPISODE:⁃ INTRODUCTION TO THE TOPIC OF THYROID HORMONE & WHY ITS IMPORTANT⁃ PRIMER ON THYROID PHYSIOLOGY⁃ THYROID HORMONES YOU NEED TO KNOW & STRUCTURE⁃ WHAT ROLES DOES THYROID HORMONE PLAY IN BODY COMPOSITION & HEALTH IMPROVEMENT?⁃ HOW ENERGY AVAILABILITY & AGGRESSIVE DIETING IMPACTS THYROID PRODUCTION⁃ HOW NUTRIENT STATUS & CARBOHYDRATE AVAILABILITY IMPACTS THYROID PRODUCTION⁃ THE POTENTIAL FOR HIGH CARB DIETS AND/OR HIGH CARB REFEEDS TO INCREASE THYROID PRODUCTION/CONVERSION DURING DIETING?⁃ THE CATABOLIC EFFECTS OF TAKING EXCESS T3WHERE TO CONNECT WITH US:Follow Brandon on IG: https://www.instagram.com/brandondacruz_/Email: Bdacruzfitness@gmail.comFollow Jeff on IG: https://www/instagram.com/jeffunbreakableblackFollow Ironhouse on IG: https: //www.instagram.com/ironhousestrengthconditioning

I had the honour of having Dr. Eric Helms back on the Swole Radio Podcast to discuss fat loss: 1:10 Does eating clean matter for fat loss? 6:23 Fiber intake 13:17 Nutrient timing: distributing carbs 21:34 Post-workout nutrition 26:07 Protein timing 34:17 Bedtime nutrition 39:24 Refeeds & diet breaks 50:39 Adjusting macros Find Eric: https://3dmusclejourney.com/ IG: @helms3dmj ------------------------------- Take your knowledge to the next level with the MASS Research Review: http://bit.ly/drswoleMASS (This is an affiliate link - I'll receive a small commission when you use it) My e-books: https://askdrswole.com/ Dream Physique Nutrition Course: https://dr-swole.thinkific.com/courses/dream-physique-nutrition ------------------------------- Follow me on social media: YOUTUBE: www.youtube.com/c/DrSwole INSTAGRAM: http://instagram.com/dr_swole FACEBOOK GROUP: https://www.facebook.com/groups/drswole TIKTOK: https://www.tiktok.com/@dr_swole/ ------------------------------- About me: I'm a medical doctor and pro natural physique athlete based in Vancouver, Canada. I share evidence-based perspectives on natural bodybuilding, and see to help people achieve health, wealth, and happiness. ------------------------------- Disclaimers: Opinions captured in these videos do not necessarily reflect the views of the creators. Consider seeing a physician to assess your readiness before beginning any fitness program. Information presented here is to be applied intelligently in the individual context. I do not assume liability for any loss incurred by using information in this video. 

TIME STAMPS:  02:12 “Bro Split” or “Pro Split” - Rob's current strength training at 3 weeks out from at the Chicago Pro; discussion around his training methodology and major inspirations such as Dorian Yates & Phil Heath. 06:51 Tips on determining whether to use COMPOUND LIFTS or ISOLATION LIFTS in your hypertrophy training depending on how you feel and what your objective is. 10:32 Best compound lifts for MASS. 15:05 The secret behind Hoists's “bell-curve” biomechanics in their seated leg extension machine; the signs of a high-quality resistance training machine. 20:02 Everything the average person does WRONG with LAT PULLDOWNS. 24:09 ROC-IT Technology. 25:08 Tips for using CHAINS & BANDS in your workouts and how Hoist mimics these training intensifiers. 29:02 How to get the best lat activation with lat pulldowns and seated cable rows. 33:03 SPOTTING TIPS!!! (I got you bro) 40:00 Rob's life as a full-time gym owner, professional bodybuilder and Hoist sales manager! 44:55 How Rob got “bitten by the bug,” earning his IFBB Pro card, & WINNING the UK ARNOLD CLASSIC and British Masters!!! 50:32 Tricks your brain plays on you when you're 3 weeks out from a big show! 55:05 The importance of REFEEDS; tips on how much to increase your food intake on these exciting days of prep! 01:00:09 Why neither of us track Calories on contest prep. 01:06:00 LISTENER QUESTION: 52 is older than what most would assume to be a “suboptimal bodybuilding age.” Do you agree? 01:10:00 PREMIER GYM - heaven for bodybuilders?! 01:14:14 A comparison of  GBO vs IFBB bodybuilding organizations. 01:20:00 Tips to locate a competition where you have the best chance of winning. 01:20:20 The most important question you should ask yourself before you decide to go for your pro card. ===================================== Looking for some mid-workout entertainment and motivation? Stream The SuperSetYourLife.Com Podcast from any platform. We publish every MONDAY and FRIDAY! SUPERSET Coaching membership inquiries: https://calendly.com/ssyl/meet-greet

TIME STAMPS BELOW - How Fast Should You Be Gaining Muscle? When to add a new compound? Metformin in Refeeds? Honest Cruise Doses, Pros/Cons of Banding Exercises | BSG Coaching QA Podcast Skip Hill, Andrew Berry, Scott McNally

Join us as Stephen, Tyler and Jess chat about the various strategies used to bump up intake from short periods of time like a one day refeed or untracked meal, to a diet break that can last weeks! When are these strategies best used in a dieting phase, which one should you try first and what do you do after? Let's chat about all that and more!

Did you know that sometimes an INCREASE in food can actually HELP during a fat loss phase?? In this episode I am explaining what a refeed is, how, why, and when to implement one, as well as going over a few different types of refeed strategies. Follow me on Instagram: https://www.instagram.com/shannonmaves/ Apply to work with me: https://form.jotform.com/223647843195061

Christina & Marissa get into what it would look like if they were YOUR coach! How do they advise on meal planning? When should you change your protocols? Find out in Part 3 of this new series! (0:00) - Intro (3:30) - Meal Planning/Prepping (9:14) - Progress Photos & Weight Tracking (14:20) - Changing Protocols (23:50) - Diet Breaks & Refeeds (33:00) - Wrap-up Follow us on Instagram: @barbelllifestylepocast Hosted by: @marissaroyfitness & @christilynnfit

In this episode, Mandy and Gillian catch up after Gillian's trip to Dallas for cheerleading and Mandy's birthday!  They share their experiences and helpful tips for traveling while preparing for a bikini bodybuilding competition including how to organize and pack food for travel and navigating reactions and opinions from others.  In this episode, Mandy and Gillian also discuss the role of refeed meals in a competition prep and share how they navigate cheat meals and use them appropriately to help with fat loss.  Mandy shares how she has learned to structure her refeed meals during this year's competition prep and they discuss how these can be an effective tool for conditioning when done correctly.  Mandy and Gillian also talk about the challenges of dealing with negative people and the importance of finding supportive friends on the journey to the stage.  Make sure to rate, subscribe, and leave us reviews on how much this podcast has helped you

In this episode, Paul, Lexie and Evan discuss what to do when you hit a plateau in prep. They each give insight into what they look for and what they prescribe to clients when a plateau occurs. Variables such as refeeds, recovery days, diet breaks and stress management tools, are discussed in depth. 

In this episode, Aidan and Leah discuss the differences between diet breaks and refeeds/cheat meals and days as well as the pros and cons of each. They also explore the current evidence on this topic.  WEBSITE: https://www.idealnutrition.com.au/ PODCAST: https://www.idealnutrition.com.au/podcast/ INSTAGRAM: https://www.instagram.com/idealnutrition__/?hl=en Our dietitians

On this episode of the Flex Diet Podcast, I welcome back Dr. Bill Campbell for a fascinating exploration of diet breaks and refeeds, focusing on their role in muscle hypertrophy, performance, and body composition. Drawing from his extensive research, Dr. Campbell and I discuss the physiological and psychological impacts of diet breaks and refeeds, addressing common misconceptions and emphasizing their potential role in a well-rounded nutrition plan. We also cover intriguing studies including the Matador study and more recent research on resistance-trained individuals, revealing mixed findings about the effects of diet breaks on weight loss and muscle retention.If you enjoyed this podcast, you can get more from me at MikeTNelson.com/podcast. You can see all the other podcasts and guest episodes I've done. Then if you scroll down, you can subscribe to my Fitness Insider Newsletter.Episode Chapters:(0:00:01) - Diet Breaks and Refeeds for Composition(0:06:11) - Diet Breaks for Optimal Physique Optimization(0:18:09) - Diet Breaks in Fat Loss(0:28:39) - Diet Refeeds and Fat Loss Effects(0:35:20) - High Carb, Low Protein Diet Study(0:45:11) - Female Struggles With the Ketogenic Diet(0:56:07) - Diet Breaks Impact on HealthConnect with Dr. Campbell:InstagramBody by SciencePhysique Coaching AcademyAbout Dr. Campbell 

In this episode, Kyle and Derek discuss a variety of topics. We begin by pondering at what age you reach peak powerlifting performance. Then, at the end, we answer questions from listeners. Sit back, relax, and enjoy!    Questions on the show: I am in a fat loss phase and want to start incorporating refeeds. My question is, should I have them on training days or rest days? Do you have any suggestions for how I can become more comfortable at a higher body fat? I know I need to gain weight to build muscle but hate seeing the scale go up.  I assume you and Derek take Materia and Hitpoint, but beyond that do you have any other supplements that you recommend? I know its all about calories in versus calories out, but do you have any preferences for low carb vs low fat for fat loss?  What is the secret to getting big arms?    Hire Kyle as your coach: http://www.kylehuntfitness.com/services/   Connect with Kyle:  http://www.kylehuntfitness.com/ Instagram: @huntfitness YouTube: @HuntFitnessTV   Connect with Derek: @DerekCharlebois     Absolute Progress 2.0   Absolute Muscle    The Hunt Fitness FREE Flexible Dieting Manual   Bodybuilding For Beginners on Amazon: https://amzn.to/3etmDbp   Get 10% OFF PR Breaker Supplements DISCOUNT CODE: “HUNT” at https://www.prbreaker.com/discount/HUNT  

Refeeds & Cheat Meals – Helping or Hurting Your Progress? Links: PHAT Muscle Supps- www.phatmuscleproject.com  John: IG: @teamgorman Email: john@team-gorman.net Jeff: IG: @firstcalloutfitness  Email:  jeff@firstcalloutfitness.com  Website: www.firstcalloutfitness.com Lisa: IG: @nutritioncoachingandlife  Email: lisa@nutritioncoachingandlife.com Website: www.nutritioncoachingandlife.com

What's the best rep range for newbies? Should you do long fasts? How do sleep problems affect muscle gain and fat loss? How often should you refeed while cutting? How can women be healthy while minimizing weight gain during pregnancy? All that and more in this Q&A podcast. Over on Instagram, I've started doing weekly Q&As in the stories, and it occurred to me that many podcast listeners might enjoy hearing these questions and my short answers. So, instead of talking about one thing in an episode, I'm going to cover a variety of questions. And keep in mind some of these questions are just for fun. :) So if you want to ask me questions in my Instagram stories, follow me on Instagram (@muscleforlifefitness), and if I answer your question there, it might just make it onto an episode of the podcast! If you like this type of episode, let me know. Send me an email (mike@muscleforlife.com) or direct message me on Instagram. And if you don't like it, let me know that too or how you think it could be better. --- Timestamps: 0:00 - Join my podcast giveaway! http://muscleforlife.show/giveaway 2:09 - What is your motivation to keep training since your strength gain has drastically slowed down? 7:16 - Would you recommend 8 to12 or 4 to 6 reps for slim newbies during the first steps? 14:19 - What are your thoughts on long fasts done regularly for 48 hours or longer? 16:26 - How often should refeed days happen? 19:32 - Does sleep apnea have a big effect on muscle gain and fat loss or is it minimal? 20:30 - How can women be healthy and minimize weight gain during pregnancy? 21:17 - Do I need specific gym shoes or do running shoes work? 21:52 - What are some of the signs your body needs to reverse diet? --- Mentioned on the Show: I'm giving away over $1,000 worth of prizes to commemorate the 1,000th episode of Muscle For Life! Join the giveaway here: http://muscleforlife.show/giveaway

Do artificial sweeteners sabotage your weight loss efforts? What are the benefits of cyclical dieting? How quickly do you lose muscle if you stop going to the gym? What does delayed gratification have to do with success? Some people—my favorite people—listen to most or even all of my podcasts, but my wizbang analytics tell me that while many listeners tune in on a regular basis, they don't catch every installment of Muscle for Life and thus miss out on insights that could help them do at least a little better inside and outside the gym. That's why I do “best of” episodes that contain a few of the most practical and compelling ideas, tips, and moments from the more popular episodes I've published over the years. This way, you can learn interesting insights that you might have otherwise missed and find new episodes of the show to listen to. So, in this installment of The Best of Muscle for Life, you'll be hearing hand-picked morsels from three episodes: Alan Aragon on Artificial Sweeteners, Refeeds, Protein Timing, and More! (Originally published 6/8/2020) How Fast Do You Lose Muscle When You Stop Working Out? (Originally published 7/12/2019) Motivation Monday: The Great Art of Sacrifice (Originally published 10/2/2017) And we'll be starting with number one, Alan Aragon on artificial sweeteners, refeeds, protein timing, and more. Timestamps: 0:00 - My free meal planning tool: buylegion.com/mealplan 2:55 - Alan Aragon on Artificial Sweeteners, Refeeds, Protein Timing, and More! 17:24 - How Fast Do You Lose Muscle When You Stop Working Out? 23:22 - Motivation Monday: The Great Art of Sacrifice Mentioned on the Show: Want a free meal planning tool that figures out your calories, macros, and micros, and allows you to create custom meal plans for cutting, lean gaining, and maintaining in under 5 minutes? Go to https://buylegion.com/mealplan and download the tool for free!