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 AcuffStudies 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
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1:06:50
Eric Helms- How Shredded Can I Get and Stay?
If you've spent any time in the evidence-based fitness world, you've no doubt come across his work. Eric is a coach, athlete, author, researcher, and educator. He’s one of the minds behind 3DMJ—helping natural bodybuilders and strength athletes reach their best without sacrificing their health—and the author of The Muscle & Strength Pyramid books, The Nutrition Coach's Guide to Bodybuilding, and countless research reviews.What I love most about Eric is that he bridges the gap between science and real-world application—always with an emphasis on sustainability, psychological health, and the long game. So today, we're diving deep into the tricky terrain of what happens after a fat loss phase—reverse dieting, low energy availability, and how lean you can realistically stay without sacrificing your health or performance. I really loved this episode and i’m hoping you do too!If you’re interested in working with Eric or his team you can contact them HERE at 3DMJ Coaching.For coaches looking to learn more and stay up to date with the latest research check out Mass Research Review. It’s an incredible resource that i’ve used for years now. HEREFollow Eric HERE
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1:30:22
Healthy vs Unhealthy Hunger
New Training Starting TODAY!!!!This is my current program5x/wkglute and delt emphasisHome and gym althernatives included!COME train with me!!! join HEREMembership gives you access to….Training App with dozens of programs to choose from.MEAL PLANS w/ Yummy recipes!Courses :Learn Step Away from Tracking and Mindfully EatHow to set up a Fat Loss planSetting up your Muscle building phase.Community & Support with specific groups that share you same goals$500 worth in give aways monthlyMonthly Themes and Challenges to increase your learning and help you BECOME the person you want to be.bi Weekly Lives where I help you get your nutrition plan or answer questionsUpload videos of exercises for form reviews done by me!
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23:17
The Secret to Success? It’s Boring, Simple, and Un-Skippable
Little improvements compounded over time make for the dramatic change we're looking for.Topics discussed:(00:07) - 2 weeks into my cut
(02:28) - Clarifying a six pack
(03:29) - The differences in woman's bodies
(04:57) - My personal training updates
(12:04) - Something I experience every time I'm in a fat loss phase
(19:52) - Learning to tell myself a different narrative
(27:35) - Work builds momentum
(30:02) - The daily habits that make a difference for me
New Training Starts Monday! It’s my personal training. I train 5x a week, 3 glute and delt days, and 2 upper body days. Come train with me! Click HERE to sign up!Membership gives you access to….Training App with dozens of programs to choose from.MEAL PLANS w/ Yummy recipes!Courses :Learn Step Away from Tracking and Mindfully EatHow to set up a Fat Loss planSetting up your Muscle building phase.Community & Support with specific groups that share you same goals$500 worth in give aways monthlyMonthly Themes and Challenges to increase your learning and help you BECOME the person you want to be.bi Weekly Lives where I help you get your nutrition plan or answer questionsUpload videos of exercises for form reviews done by me!
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41:57
MINI Cut - Short & Aggressive
Come join the LiftingLindsay training!!Membership gives you access to….Training App with dozens of programs to choose from.MEAL PLANS w/ Yummy recipes!Courses :Learn Step Away from Tracking and Mindfully EatHow to set up a Fat Loss planSetting up your Muscle building phase.Community & Support with specific groups that share you same goals$500 worth in give aways monthlyMonthly Themes and Challenges to increase your learning and help you BECOME the person you want to be.bi Weekly Lives where I help you get your nutrition plan or answer questionsUpload videos of exercises for form reviews done by me!
Dive into the joy of fitness with Lindsay and other guests exploring how it goes well and beyond the gym floor, the number on the scale, the size of your waist or the calories you're counting.
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