In this episode, Gillis and Tarryn discuss the differences between fat loss between men and women. Is there a difference? Should men and women diet the same? Listen and find out!
1:00 - Tarryn’s frustrations with dieting
2:21 – Hormone profile between men and women
2:45 – Mistakes women make with dieting
3:57- What Gillis noticed with Tarryn dieting over the years and her progress
4:38 – Tarryn’s past data w/fat loss
5:15- Food increase = progress: Finding that balance between being fed and a deficit
6:13- What causes progress to stop
6:27- Tarryn’s mindset w/training when on a deficit
6:50 -Gillis burst Tarryn’s “outlier mindset” with the facts w/training
9:25- Biggest mistakes women make w/dieting
10:11- Metabolic adaptations w/dieting and being addressed logically
11:30 – Periodizing nutrition based upon women’s monthly cycles
12:19- When the scale doesn’t move, it DOESN’T = Metabolic adaptations
12:46 – True metabolic adaptations that occur over time
14:00 – Women and psychological stress when dieting
14:53 – Thyroid hormones when dieting & when it’s impacted
16:37- Fat loss = higher expectations causing higher stress
17:17 – Metabolic adaptations for men and women
17:55- Signs that you’re metabolically adapted
18:44- What tools that can help w/ metabolic adaptations
19:18- Refeeds – what are they?
20:43- Body type and how often to refeed based
21:35- Small adjustments goes a long way
22:50- Adherence and consistency
23:19- Over weight individuals and the psychological factor with refeeds
24:14- The number game messing w/people’s heads
25:18- How to set up calories for refeeds
25:49- Benefits pf refeeds and timeline
26:26 – Auto-regulating refeeds based upon progress
28:00 – Revisiting refeeds and individuals who are obese
29:25 – Refeeding for competitors for recovery
30:28- Breaking down how to refeed
31:26 – When refeeds cause a spike in weight DOESN’T =body fat gain
32:29- Increase in calories causing = staying the same weight or a drop
33:00- Refeeds= increase in carbs for leptin purposes
35:24- Difference between refeeds & diet breaks
36:50 – Benefits of diet breaks
37:54- Macro profile for a diet break
38:30- Scared of the diet break
40:19- Diet Breaking: Real life example
43:17- How to not hit a plateau
44:15- Fearing what you don’t understand w/increase in calories and decrease in training
45:31- When to implement a diet break
46:12- Timeline for ensuring you can diet break
48:10- Length of you work with a coach
51:00- Trusting your coach’s calls
52:34- Timeline for diet breaking
53:05- Women & diet breaking
53:17- Male diet breaking is important
53:50 -Diet breaking into a show
Gillis Pellegrin & Tarryn Nettles, the owners of GT Nutrition Performance.
Website: www.gtnutritionperformance.org
IG: Gillis Pellegrin - @gillis331
Tarryn Nettles - @tarryn_nettles
Gillis Pellegrin – [email protected]
Tarryn Nettles – [email protected]
