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: john@team-gorman.net
Lisa:
Email: lisa@nutritioncoachingandlife.com
Website: www.nutritioncoachingandlife.com