Reverse Vs Post Diet & Personal Update

Topics discussed in this episode:

• (00:07) - What we're talking about in this episode


• (00:49) - We hear a lot about reverse dieting


• (05:23) - My mindset made journal


• (09:02) - What we're talking about this episode


• (11:00) - What is reverse dieting and how is it done?


• (24:33) - Is reverse dieting optimal?


• (29:24) - What I did instead of reverse dieting


• (30:58) - What are the benefits of a faster return to maintenance?


• (35:16) - Psychological benefits


• (39:55) - How to estimate your maintenance calories


• (55:23) - Don't let calculations intimidate you


• (55:45) - Protein as the secret weapon

• Soundtracks by Jon Acuff

Studies cited:

• Trexler, E.T., Smith-Ryan, A.E., & Norton, L. (2014). “Metabolic adaptation to weight loss: implications for the athlete.”
• Chica-Latorre, S. et al. (2022). “After the spotlight: are evidence-based recommendations for refeeding post-contest energy restriction available for physique athletes? A scoping review.”
• Lejeune, M.P.G.M., Kovacs, E.M.R., & Westerterp-Plantenga, M.S. (2005). “Additional protein intake limits weight regain after weight loss in humans.” Br J Nutr 93(2):281-289