February 07, 2024

Ep. 30 Fat Loss Stalls Deep Dive

52 minutes

In this episode we do a deep dive into all things fat loss stalls. Show notes and links below, enjoy!

What constitutes a plateau? (duration, what markers are we looking at etc.)

Why do they happen (metabolic adaptation explained – BMR, less NEAT, maybe even less EAT and slightly lower TEF also, and how this is actually a genius mechanism your body has for survival

What questions should we ask ourselves first?

Consistency?

More stress or less sleep?

How “clean” has the diet been?

More estimations with food? Higher sodium or carbs?

Other hormonal things going on? Why high cortisol impacts CICO.

What do we manipulate next? Activity or food or both and how much?

Does the approach differ between Gen Pop & Competitor?

When does a plateau indicate that’s best to “end” the diet (high life stress, calories are already low…)

What additional “hacks” do we have (e.g. glucose disposal agent, berberine, post-meal walks…)

Can we prevent plateaus? Refeeds vs. no refeeds. Diet breaks.

What to take from this: This is why one set of macros won’t “work” forever and why a coach is so, so helpful. Also why you should reverse diet after your dieting phase.

Links:

PHAT Muscle Supps- www.phatmuscleproject.com

John:

IG: @teamgorman

Email: [email protected]

Lisa:

IG: @nutritioncoachingandlife

Email: [email protected]

Website: www.nutritioncoachingandlife.com

...more

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By Phat Muscle Project

5252 ratings

February 07, 2024

Ep. 30 Fat Loss Stalls Deep Dive

52 minutes

In this episode we do a deep dive into all things fat loss stalls. Show notes and links below, enjoy!

What constitutes a plateau? (duration, what markers are we looking at etc.)

Why do they happen (metabolic adaptation explained – BMR, less NEAT, maybe even less EAT and slightly lower TEF also, and how this is actually a genius mechanism your body has for survival

What questions should we ask ourselves first?

Consistency?

More stress or less sleep?

How “clean” has the diet been?

More estimations with food? Higher sodium or carbs?

Other hormonal things going on? Why high cortisol impacts CICO.

What do we manipulate next? Activity or food or both and how much?

Does the approach differ between Gen Pop & Competitor?

When does a plateau indicate that’s best to “end” the diet (high life stress, calories are already low…)

What additional “hacks” do we have (e.g. glucose disposal agent, berberine, post-meal walks…)

Can we prevent plateaus? Refeeds vs. no refeeds. Diet breaks.

What to take from this: This is why one set of macros won’t “work” forever and why a coach is so, so helpful. Also why you should reverse diet after your dieting phase.

Links:

PHAT Muscle Supps- www.phatmuscleproject.com

John:

IG: @teamgorman

Email: [email protected]

Lisa:

IG: @nutritioncoachingandlife

Email: [email protected]

Website: www.nutritioncoachingandlife.com

...more