Latest / Health Unscripted / Ep. 32- Reverse Diets: What, Why, Who, And Are They Necessary?

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Ep. 32- Reverse Diets: What, Why, Who, And Are They Necessary? · Health Unscripted

• 0:00
  SPEAKER_00: What's up guys?
• 0:00
  SPEAKER_00: Welcome back to another week of Help Unscripted with Dr.
• 0:04
  SPEAKER_00: Dwyer.
• 0:05
  SPEAKER_00: I am Dr.
• 0:06
  SPEAKER_00: D.
• 0:06
  SPEAKER_00: This week we are diving into something that I should have done a really, really, really, really long time ago because I always get questions on this and we have to essentially do a form of this with a lot of clients that come into TBDN coaching, is we're going to talk about cycles of nutrition and we're going to talk about reverse dieting specifically.
• 0:27
  SPEAKER_00: Like what is reverse dieting?
• 0:29
  SPEAKER_00: Why do we do it?
• 0:30
  SPEAKER_00: Do we need to do it?
• 0:31
  SPEAKER_00: Um, because there's actually new data out that's been out for a couple of months now.
• 0:35
  SPEAKER_00: So I'm like, I should have been done this.
• 0:37
  SPEAKER_00: That's not English, but we're gonna go with it.
• 0:40
  SPEAKER_00: So that's what we're gonna talk about on this episode today.
• 0:42
  SPEAKER_00: What is reverse dieting?
• 0:44
  SPEAKER_00: Why do we do it?
• 0:45
  SPEAKER_00: Um, what's the alternative?
• 0:47
  SPEAKER_00: Things like that.
• 0:48
  SPEAKER_00: All right.
• 0:48
  SPEAKER_00: So, first of all, I say that most people that come into team BD and coaching need to do a reverse diet because what prompts a reverse diet?
• 0:56
  SPEAKER_00: A reverse diet is literally reversing out of a diet.
• 1:00
  SPEAKER_00: That is that is what it is.
• 1:01
  SPEAKER_00: So you're in a diet phase, you're in a really low calorie state, and it's getting yourself out of that state so that you can then go back up to your maintenance calories, which is one of the cycles, one of the periods of nutrition periodization, and where you should hang out most of the time.
• 1:20
  SPEAKER_00: So I'm gonna repeat that again.
• 1:22
  SPEAKER_00: You should spend most of your time in your maintenance phase.
• 1:26
  SPEAKER_00: That is where you eat the most amount of calories to where you don't gain and you don't lose.
• 1:31
  SPEAKER_00: Maintenance is a range, it's not one set number, and it will depend on you know, muscle mass, activity, uh, food intake, things of that nature, right?
• 1:40
  SPEAKER_00: So there's a lot of stuff that goes into how we calculate your macros and calories.
• 1:43
  SPEAKER_00: And I think I've talked about that on another episode, but we want to spend most of our time in maintenance.
• 1:48
  SPEAKER_00: So the phase is actually like a big old circle.
• 1:51
  SPEAKER_00: So let's say you're at maintenance and then you go into a cutting phase, and then you need to get out of that cutting diet phase.
• 1:57
  SPEAKER_00: So you reverse diet and then you go back to maintenance.
• 2:00
  SPEAKER_00: And then bulking is just kind of like chilling over here on the side because you can bulk or you cannot bulk.
• 2:04
  SPEAKER_00: It's not like something that everyone needs to do.
• 2:07
  SPEAKER_00: You usually bulk if you want to put on muscle mass and a lot of it, or just gain weight, you eat in excess calories.
• 2:14
  SPEAKER_00: That's what bulking is, but not everyone wants to do a bulk or needs to do a bulk for their goals.
• 2:18
  SPEAKER_00: So we're just going to stick with the maintenance dieting and then reverse dieting.
• 2:23
  SPEAKER_00: So reversing simply means coming out of a diet phase.
• 2:26
  SPEAKER_00: And most people do not ever, most women, I'm going to say women, do not ever come out of a diet phase.
• 2:32
  SPEAKER_00: And I think that's just inherently how we were grown up, how we were taught, you know, the old staple of eat less, move more, shrink your calories, do your, you know, lower your portion sizes.
• 2:42
  SPEAKER_00: We always are just stuck on this magical 1200 calorie number for women.
• 2:47
  SPEAKER_00: Men, if you're listening, your magic calorie number is 1800.
• 2:50
  SPEAKER_00: I don't know why.
• 2:51
  SPEAKER_00: It just is what it is.
• 2:52
  SPEAKER_00: You guys think that that's how much you're supposed to eat to like maintain this leanness.
• 2:56
  SPEAKER_00: The problem is 1200 calories is less than a toddler needs, ladies.
• 3:01
  SPEAKER_00: And you're a full functioning ass grown woman with stuff that you're doing, muscles.
• 3:07
  SPEAKER_00: You need the energy.
• 3:08
  SPEAKER_00: You're not a little toddler, just like hanging out and playing and napping all day.
• 3:11
  SPEAKER_00: Like, what is a nap?
• 3:13
  SPEAKER_00: We are all adults here pulling all day.
• 3:17
  SPEAKER_00: We don't have the luxury of naps anymore, right?
• 3:20
  SPEAKER_00: Especially if you have children of your own.
• 3:23
  SPEAKER_00: So we need more food than that.
• 3:25
  SPEAKER_00: We need more to function.
• 3:26
  SPEAKER_00: We are not 50 pounds.
• 3:29
  SPEAKER_00: We are over 100 pounds, right?
• 3:31
  SPEAKER_00: Like we need food.
• 3:33
  SPEAKER_00: So we're stuck on this 1200 calorie number.
• 3:35
  SPEAKER_00: And the problem with that is you cannot stay there forever.
• 3:39
  SPEAKER_00: And we preach this all the time at T Media and Coaching through all the coaches.
• 3:43
  SPEAKER_00: You cannot stay in a diet phase forever because once you do, you'll notice that you hit this plateau, right?
• 3:49
  SPEAKER_00: You can no longer lose weight, even though you're doing all the things right and you're exercising and you're eating low calorie.
• 3:54
  SPEAKER_00: You cannot stay here for that reason.
• 3:55
  SPEAKER_00: One.
• 3:56
  SPEAKER_00: Second reason is it will have serious health implications down the road.
• 4:00
  SPEAKER_00: For example, hormone dysregulation.
• 4:03
  SPEAKER_00: So what happens when the body, and I've talked about this in other episodes, what happens in the body with our metabolism is when it becomes adapted and when we don't give it enough fuel to function, right?
• 4:13
  SPEAKER_00: We think of a car as your metabolism.
• 4:16
  SPEAKER_00: We don't, we're not giving it enough fuel to actually run and survive and thrive or to thrive.
• 4:22
  SPEAKER_00: It's literally just surviving, like it's putting down the road.
• 4:25
  SPEAKER_00: That's what it's doing.
• 4:26
  SPEAKER_00: It will turn off different functions in the body that aren't essential for survival.
• 4:33
  SPEAKER_00: One of those being sex hormones.
• 4:36
  SPEAKER_00: Sex hormones are not essential.
• 4:38
  SPEAKER_00: They are a luxury because procreation is essentially a luxury.
• 4:42
  SPEAKER_00: If your body is trying to keep you alive, it's not going to also be able to keep a baby alive.
• 4:47
  SPEAKER_00: So it starts to downregulate some hormones, also thyroid, right?
• 4:51
  SPEAKER_00: Because if we're trying to conserve energy and the thyroid is the powerhouse of the metabolism and it's just ripping out hormones to make us have a faster metabolism or a faster metabolic rate, it's going to slow that down.
• 5:02
  SPEAKER_00: And it's also going to slow down just for overall weight loss that we've already had with our deficit.
• 5:06
  SPEAKER_00: It is literally in energy conservation mode.
• 5:09
  SPEAKER_00: I want to survive mode.
• 5:11
  SPEAKER_00: So it's going to shut off hormones.
• 5:12
  SPEAKER_00: So you might miss your period, you might have longer periods, you might have some androgenic side effects with going on, like hair loss, um, also hair loss with thyroid issues, with hypothyroid issues.
• 5:25
  SPEAKER_00: You're not going to feel your best.
• 5:27
  SPEAKER_00: Your skin is going to suffer.
• 5:28
  SPEAKER_00: You're not going to feel just anything.
• 5:31
  SPEAKER_00: Your gut function will suffer.
• 5:33
  SPEAKER_00: Like this is why we can't stay at a deficit for a long time.
• 5:38
  SPEAKER_00: And actually, some other signs of needing a reverse diet, aside from missing periods, constant fatigue, like needing caffeine to get through the day, very lethargic, uh, and a lot of caffeine.
• 5:48
  SPEAKER_00: I don't just mean like your cup of coffee in the morning or even like maybe that little cup of coffee in the afternoon.
• 5:53
  SPEAKER_00: I mean like we need some caffeine.
• 5:55
  SPEAKER_00: We're pounding like way more than 400 milligrams a day, which is the recommended daily allowance, by the way.
• 6:01
  SPEAKER_00: Uh, sore after workouts, and I don't mean like regular soreness, I mean like real sore after workouts.
• 6:06
  SPEAKER_00: Like we're not recovering at all in time for our next leg day, even though our last leg day was 72 hours ago.
• 6:12
  SPEAKER_00: Like that is signs that we need to get out of our reverse diet.
• 6:16
  SPEAKER_00: Hormonal dysregulation, thyroid dysregulation, um, also not sleeping.
• 6:21
  SPEAKER_00: So when we are in a starved state per se, our cortisol is very much elevated, which will affect our sleep.
• 6:27
  SPEAKER_00: So if we're waking up a lot during the night, can't go to sleep a lot during the night, um, stay asleep, that is also cortisol dysregulation.
• 6:34
  SPEAKER_00: So all of that happens when we are dieting for too long and staying in this like stressed out, adapted state is not a good thing.
• 6:44
  SPEAKER_00: So we have to come out of that state.
• 6:47
  SPEAKER_00: And nobody ever teaches you how to come out of that state.
• 6:50
  SPEAKER_00: And there's actually new data on how to come out of that state.
• 6:53
  SPEAKER_00: So up until now, it's been known as reverse dieting.
• 6:56
  SPEAKER_00: And so the process of that, when you work with a coach or if you do it on your own, essentially most people use macros.
• 7:03
  SPEAKER_00: And we use macros in our program because it's very easy to track and get the data and just be super specific on that intake.
• 7:11
  SPEAKER_00: So we're tracking macros and we're adding 50 to 100 calories every two to three weeks, depending on your consistency.
• 7:18
  SPEAKER_00: So I will say if we are doing a reverse diet and you are tracking macros, consistency, even if you're not tracking macros, actually, I don't even know why I added that, but can that's probably because what we do, you need to be super consistent because there's no way we can make changes if you're not hitting your goals right now.
• 7:37
  SPEAKER_00: So if you're consistently under, how are we supposed to keep raising, right?
• 7:40
  SPEAKER_00: If you're consistently over, I mean, then we can start giving you more food.
• 7:43
  SPEAKER_00: So there's a little more wiggle room there.
• 7:45
  SPEAKER_00: But we need you to hit these numbers, no, no staying under.
• 7:48
  SPEAKER_00: And the goal of a reverse diet is to get you back up to maintenance in about eight to 12 weeks.
• 7:54
  SPEAKER_00: So that means we, depending on how far of a deficit you're in, we really need to crank those calories.
• 7:59
  SPEAKER_00: Now, the goal also of getting you to maintenance is to restore that metabolic rate and to get you back into that high functioning, thriving calorie amount that you really need to be at, which for most people is 2,000 calories and above.
• 8:17
  SPEAKER_00: Um, could be more depending on your muscle mass and your gender and your size and uh your activity level, right?
• 8:23
  SPEAKER_00: But for most people, it is over 2,000 calories.
• 8:27
  SPEAKER_00: Um, if you are over, you know, if you're shorter or more petite or even over the age of 60, it could be less, right?
• 8:35
  SPEAKER_00: But again, this is person dependent and this is why we work with coaches.
• 8:39
  SPEAKER_00: But you need to get back up to that state of maintenance so that your body actually has enough fuel to run appropriately.
• 8:46
  SPEAKER_00: Your hormones can like thrive and you get your period back, you're having normal menstrual cycles, you're ovulating if you're a woman, right?
• 8:54
  SPEAKER_00: For men, testosterone can then still come up because being in a chronic deficit is not great for your testosterone levels either.
• 9:01
  SPEAKER_00: Stress can calm down, cortisol can come down.
• 9:04
  SPEAKER_00: We can start to see some beneficial effects of not having such stressed out cortisol fight or flight anymore, which will probably mean less bloating, water retention, you could have less belly fat just from lowering cortisol alone.
• 9:19
  SPEAKER_00: So we want to be in that maintenance mode.
• 9:22
  SPEAKER_00: We want to be thriving, not surviving.
• 9:24
  SPEAKER_00: But what is important about a reverse diet and the kind of the new data that's come out, um, or why I think you should do macros.
• 9:34
  SPEAKER_00: I'm like skipping around here, guys.
• 9:35
  SPEAKER_00: Sorry.
• 9:35
  SPEAKER_00: I did make a list of how I was gonna talk about this stuff, and then my brain just gets going, and you know how squirrel moments happen.
• 9:42
  SPEAKER_00: So the reason I say we track macros or why you should track macros with reverse dieting is because if you don't, you're just kind of gonna be winging it.
• 9:50
  SPEAKER_00: You're gonna be guessing how do you know if you're eating more food versus less food?
• 9:54
  SPEAKER_00: Like I kind of equate it to you're gonna have to follow the same meal plan week after week after week, and each week add something to it.
• 10:02
  SPEAKER_00: So you're eating the same food every single day, week after week.
• 10:06
  SPEAKER_00: I know none of y'all are gonna do that because the first thing I hear all the time is I need recipes for variability.
• 10:13
  SPEAKER_00: Like, I can't eat, I can't eat the same thing, I need variety.
• 10:17
  SPEAKER_00: Do you have any new recipes?
• 10:18
  SPEAKER_00: Like, I need new ideas.
• 10:20
  SPEAKER_00: Nobody likes to eat the same thing all the time.
• 10:23
  SPEAKER_00: I usually eat the same thing all the time because I'm a meal prepper and I get bored.
• 10:27
  SPEAKER_00: So I know I wouldn't even want to do this.
• 10:29
  SPEAKER_00: So macros will give you the freedom to reverse diet and hit these targets while having variety, right?
• 10:34
  SPEAKER_00: So this is why I say we do macros.
• 10:37
  SPEAKER_00: But the new thing coming out, or it's not new, but it makes sense, is that reverse dieting is not even necessary.
• 10:45
  SPEAKER_00: All right.
• 10:46
  SPEAKER_00: Like we we've heard online and even we have touted it as amazing.
• 10:50
  SPEAKER_00: And I'll tell you why we tout it as amazing.
• 10:52
  SPEAKER_00: But reverse dieting is not just a buzzword, but it is something that is very, very popular in the industry.
• 10:59
  SPEAKER_00: And there are coaching teams that make their entire coaching around reverse dieting.
• 11:04
  SPEAKER_00: Like we are reverse diet coaches.
• 11:06
  SPEAKER_00: But reverse dieting is actually not needed to get the effects that we see with it.
• 11:12
  SPEAKER_00: Um, actually, there's new data out by Eric, Eric Trexler, who originally, you know, created this whole thing and studied metabolic adaptation and all of that, uh, saying that just jumping back up to maintenance right away can actually give you the same effect, if not better effect quicker.
• 11:29
  SPEAKER_00: Because, like I said, a successful reverse diet can take eight to 12 weeks just to get up to maintenance.
• 11:34
  SPEAKER_00: Then you start seeing the beneficial effects of adding more food.
• 11:37
  SPEAKER_00: If you're just jumping right up to maintenance, you're obviously going to see those effects much, much quicker, which is what the ultimate goal should be, and where we want you to be for that adaptation response.
• 11:52
  SPEAKER_00: The issue with doing that and why we still promote reverse dieting with our clients is because a lot of people come in at huge deficits, very huge deficits.
• 12:04
  SPEAKER_00: And slamming 500, even 800, even a thousand calories on someone's plate a day to eat uh doesn't go over so well.
• 12:17
  SPEAKER_00: We all know, like if you're used to eating nothing and then having 500 calories slammed on your, like you're there, you're not gonna eat the food.
• 12:24
  SPEAKER_00: Like there's no way you're gonna stomach the food all down.
• 12:27
  SPEAKER_00: And there's more propensity for immediate weight gain, even though that weight gain does come off and it does normalize.
• 12:33
  SPEAKER_00: Um, I'll be honest with you, ladies, the last thing that you want to see is gonna be the scale move up, even though that can happen in a reverse diet.
• 12:42
  SPEAKER_00: Like weight gain is actually expected a little, two to four pounds because you're eating more food and water retention from carbohydrates, not from fat, because we're getting you up to maintenance.
• 12:52
  SPEAKER_00: But slamming that much food on your plate, like if you're used to eating nothing and then you have a whole plate of food, you're not gonna be able to finish it.
• 13:00
  SPEAKER_00: Like even your stomach is not gonna be able to fit that much food.
• 13:03
  SPEAKER_00: You're just constantly gonna be full.
• 13:05
  SPEAKER_00: So the mental effects from it are what are gonna stop most women from being successful.
• 13:10
  SPEAKER_00: So breaking it into smaller bite-sized pieces where we increase you by 150 to 200 right away, and then every two to three weeks we increase you by 50 to 100.
• 13:20
  SPEAKER_00: It's more digestible, pun intended, I guess.
• 13:22
  SPEAKER_00: Uh, it's more manageable, it's more doable, and we tend to see more adherence to the diet when we do it slow and steady.
• 13:31
  SPEAKER_00: And then we're allowed to also deal with the mental side effects of adding more food because eating more can be super fucking scary.
• 13:38
  SPEAKER_00: I know.
• 13:38
  SPEAKER_00: I went through the same thing myself.
• 13:40
  SPEAKER_00: I get it.
• 13:41
  SPEAKER_00: But we do want you to get up to this maintenance level.
• 13:44
  SPEAKER_00: So consistency and we want to do it as fast as possible.
• 13:48
  SPEAKER_00: So that is that is the hope, that is the goal.
• 13:50
  SPEAKER_00: And then we sit you at maintenance for a while, right?
• 13:53
  SPEAKER_00: Because we need to actually give the body time to get used to these calories and use these calories and their processes.
• 13:58
  SPEAKER_00: The body's very slow.
• 13:59
  SPEAKER_00: It's not a quick thing, it's very slow.
• 14:01
  SPEAKER_00: In fact, if you get on or get off birth control pills, right?
• 14:04
  SPEAKER_00: It takes your body at least three months, sometimes up to six months, to normalize to that new birth control and then normalize getting off of that birth control.
• 14:11
  SPEAKER_00: So we can't expect to like jump up to maintenance and have your hormones normalize in two weeks.
• 14:17
  SPEAKER_00: No, it's not gonna happen.
• 14:18
  SPEAKER_00: It's gonna take months, okay?
• 14:20
  SPEAKER_00: Your gut is gonna take months.
• 14:21
  SPEAKER_00: Your mitochondria are gonna take months.
• 14:23
  SPEAKER_00: So we got to sit there for a while.
• 14:26
  SPEAKER_00: Um, but this is this is why, you know, this is why we do reverse dieting still, is because this and this is where you hear the anecdotal amazingness of reverse diets and why people love reverse diets is because it makes it more manageable.
• 14:41
  SPEAKER_00: I get it.
• 14:42
  SPEAKER_00: I 100% get it.
• 14:43
  SPEAKER_00: Um, and this is why we still do it in our coaching.
• 14:46
  SPEAKER_00: If I get someone who's in a lower, you know, not such a low deficit and their maintenance is only like 300 calories away, I'll bump them up right away.
• 14:54
  SPEAKER_00: Sometimes even 400 calories away, I'll bump them up right away.
• 14:57
  SPEAKER_00: We won't even do a reverse diet.
• 14:59
  SPEAKER_00: So I do take that into consideration.
• 15:01
  SPEAKER_00: The second reason why we also use reverse dieting in our coaching still is because maintenance is a range.
• 15:08
  SPEAKER_00: Maintenance is a range, it's not a guaranteed number.
• 15:10
  SPEAKER_00: So you can calculate it, but that doesn't mean that that's your actual maintenance.
• 15:14
  SPEAKER_00: So if we shoot too high, you will then be in a constant surplus.
• 15:18
  SPEAKER_00: And if we shoot too low, you're still going to be in a deficit, right?
• 15:22
  SPEAKER_00: So adding it gradually also helps us see where your true maintenance is.
• 15:28
  SPEAKER_00: And another point to that, a number three reason uh that has to do with your maintenance being a range is that if you've been sitting in a deficit for a really, really long time and your metabolism has adapted to a lower set point, meaning that if you used to once burn 2200 calories a day at maintenance, and then you went to a 1200 calorie diet for a year, even two years, even like more than six months, there is a great chance and a possibility that your new metabolic set point is no longer 2200 calories a day.
• 16:00
  SPEAKER_00: Your new metabolic rate is no longer 2200 calories a day.
• 16:04
  SPEAKER_00: Now maybe it's 1700.
• 16:06
  SPEAKER_00: And that has to do with how much weight you lost.
• 16:09
  SPEAKER_00: So it's gonna come down from being in a calorie deficit anyway, because your body size is smaller.
• 16:13
  SPEAKER_00: It's gonna come down to energy conservation.
• 16:16
  SPEAKER_00: So when you decrease the amount of calories that you're consuming, your body gets really, really good at energy efficiency.
• 16:26
  SPEAKER_00: So the workouts you used to do where you were burning 300 calories in a half hour, now you're only burning 200 calories in a half hour because your body's gotten better at utilizing that energy.
• 16:36
  SPEAKER_00: So that comes down, so you're no longer burning as much.
• 16:39
  SPEAKER_00: You're not eating as much food, so your thermic effect of food comes down when we're talking about how much energy your body burns while digesting food, that comes down.
• 16:49
  SPEAKER_00: And then your NEAT or next or non-exercise activity thermogenesis, so like fidgeting, walking, et cetera, that also goes into energy conservation mode and energy efficient mode.
• 16:58
  SPEAKER_00: And we don't fidget as much.
• 17:00
  SPEAKER_00: We're not as active, we're not really doing the walks and the movement as much.
• 17:04
  SPEAKER_00: So we're not burning as much calories there either.
• 17:06
  SPEAKER_00: And that takes up a big chunk.
• 17:07
  SPEAKER_00: So your new set point could be way lower than it was before.
• 17:11
  SPEAKER_00: So if I'm your coach and you're coming in and you're eating 1400 calories and I see that your TDEE is supposed to be 2200, that is an 800 calorie jump.
• 17:22
  SPEAKER_00: If I do that right away and put you at 2200, but your new metabolic set point is like 1700, that's 500 more calories a day than you need, which is 3,500 more calories a week than you need, which is a pound.
• 17:36
  SPEAKER_00: And that's how we gain fat is we eat in surplus of excess amounts of 3,500 calories and such to put on a pound of fat.
• 17:44
  SPEAKER_00: So by doing this slowly, also it allows us to see like, okay, we've gotten her to 1700.
• 17:51
  SPEAKER_00: Now let's bump her up to 1850 or 1800.
• 17:54
  SPEAKER_00: And then we start seeing constant weeks of gaining while this client's perfect, meaning, like, we need you to be perfect with your macros and also getting your exercise in and sleeping in water.
• 18:02
  SPEAKER_00: That's for another day.
• 18:04
  SPEAKER_00: But that is how we make that decision.
• 18:06
  SPEAKER_00: And then we're like, okay, 1850 might be too much.
• 18:09
  SPEAKER_00: Let's back off.
• 18:09
  SPEAKER_00: And then we back off some and we see it kind of come down.
• 18:12
  SPEAKER_00: So that's how we can also tell metabolic adaptation.
• 18:16
  SPEAKER_00: So we will need to push you a little higher and get you to that point, and you may need to gain weight in order to lose weight.
• 18:23
  SPEAKER_00: So it is a very fragile process.
• 18:25
  SPEAKER_00: It depends on the client, but I will say I draw the line at probably 400 calories a day for a client.
• 18:36
  SPEAKER_00: So I don't want to add more than that at one time.
• 18:40
  SPEAKER_00: Men are easier than women, but we predominantly work with women.
• 18:43
  SPEAKER_00: So if I see that a client is in a bigger deficit than 400 calories, we'll reverse diet.
• 18:50
  SPEAKER_00: And especially if they have like already a poor relationship with food or the scale scares them, weight scares them, et cetera, we'll go gradual and we'll explain the importance of like this is why we need to be consistent.
• 19:02
  SPEAKER_00: This is what we're doing, what we're doing.
• 19:03
  SPEAKER_00: Um, yada, yada, yada, right?
• 19:05
  SPEAKER_00: Here are the benefits of why we're trying to get you to maintenance and sit at maintenance.
• 19:08
  SPEAKER_00: So that is ultimately why reverse dieting is so important, why we reverse diet still or just gradually increase calories or get people to maintenance.
• 19:19
  SPEAKER_00: Like, I don't, I don't know what to call it on here.
• 19:21
  SPEAKER_00: It is reverse dieting in the industry.
• 19:24
  SPEAKER_00: Um, even in myself, you know, I've been in maintenance for years and now I'm bulking.
• 19:29
  SPEAKER_00: So we're just still slowly adding calories in my bulk, too, because I don't want to bulk up too fast.
• 19:35
  SPEAKER_00: I don't want to gain too much weight too quickly because I don't want to put on too much excess body fat.
• 19:40
  SPEAKER_00: My goal is to put on muscle mass.
• 19:43
  SPEAKER_00: With that, I'm going to get body fat.
• 19:45
  SPEAKER_00: But if I go into a huge surplus versus like a like if I go into a 20% surplus instead of a 10% surplus, I have the propensity to put on more body fat in the 20% surplus because it's so much more added food and my body's just going to store it instead of use it, right?
• 20:02
  SPEAKER_00: Will I hit my bulking weight quicker?
• 20:04
  SPEAKER_00: Yes.
• 20:05
  SPEAKER_00: But will I be developing the tissues that I want to develop quicker?
• 20:10
  SPEAKER_00: Not a hundred percent.
• 20:12
  SPEAKER_00: And it's better for my mental health.
• 20:14
  SPEAKER_00: I'll be very honest with you.
• 20:15
  SPEAKER_00: I need to go slow in this transition.
• 20:18
  SPEAKER_00: So that's why we're doing what we're doing.
• 20:20
  SPEAKER_00: But um yeah, so that is reverse dieting.
• 20:24
  SPEAKER_00: That is why we reverse diet.
• 20:26
  SPEAKER_00: That's why it's super important.
• 20:27
  SPEAKER_00: If you do not reverse diet, right?
• 20:29
  SPEAKER_00: Like, what if I don't do it?
• 20:30
  SPEAKER_00: What if I don't want to go through this process?
• 20:32
  SPEAKER_00: What if I don't want to add calories?
• 20:34
  SPEAKER_00: What if I just want to stay here and keep slashing my calories down?
• 20:38
  SPEAKER_00: I have a fun little graphic about that uh in my macro, my master in macros workshops that I've done and webinars that I've done.
• 20:46
  SPEAKER_00: And it's just like a descending staircase and it goes to nowhere.
• 20:50
  SPEAKER_00: I'm gonna tell you, because what is the goal?
• 20:52
  SPEAKER_00: 1200 you're no longer losing.
• 20:53
  SPEAKER_00: So now we're gonna cut to a thousand, and then we're gonna see that work for like three weeks, and then we're gonna hit that same energy conservation plateau, and then we're gonna go to 800, and then you're gonna start literally losing your hair and sleeping all day and just feeling so irritable because you don't have enough energy or carbs in your diet, and then you're gonna pass out while working out because you don't have the energy to do that either.
• 21:15
  SPEAKER_00: And like, girlfriend, are we living here?
• 21:17
  SPEAKER_00: This is not fun.
• 21:19
  SPEAKER_00: This ain't it.
• 21:20
  SPEAKER_00: That's not the way to live.
• 21:22
  SPEAKER_00: So honestly, coming out of a diet phase is most of your everyone listening, it's most of your answers for why you haven't seen results of what you're doing.
• 21:32
  SPEAKER_00: Um, I'm gonna go, I think I've done an episode already on stress.
• 21:35
  SPEAKER_00: Actually, I know I have.
• 21:37
  SPEAKER_00: And that's become a huge, huge issue for people is like, well, why am I not seeing the results I'm not seeing?
• 21:42
  SPEAKER_00: And it's like your body is so fucking stressed out that it is holding on to whatever it can and what you're doing by not eating enough and over-training and sleeping five hours a night and you know, trying to take all these supplements and then go, go, go and caffeine all the time.
• 21:57
  SPEAKER_00: Like your poor adrenals are screaming.
• 22:00
  SPEAKER_00: There's no way that it is happy and that you're not just dumping cortisol.
• 22:04
  SPEAKER_00: I'm gonna do another episode on cortisol because I think it needs to be explained as well that like cortisol is good and necessary.
• 22:10
  SPEAKER_00: Uh, it's not just like an evil demon that we need to avoid.
• 22:12
  SPEAKER_00: But for right now, if you guys have any questions on reverse dieting or anything about it, or just like the new data that says we don't even need reverse dieting, just jump right back up to maintenance.
• 22:23
  SPEAKER_00: Um, let me know.
• 22:24
  SPEAKER_00: Hit me up in the DMs, shoot me a message as always on Instagram at dr.dwyer at dr the wire.
• 22:30
  SPEAKER_00: Love talking to you guys in my DMs there.
• 22:33
  SPEAKER_00: Also, um, if you have not seen on my Instagram or this is your first time listening to the podcast, what's that?
• 22:38
  SPEAKER_00: Welcome.
• 22:38
  SPEAKER_00: We are doing some changes and we just came out with a new group coaching program on our website.
• 22:44
  SPEAKER_00: Actually, our website's getting a whole facelift too.
• 22:46
  SPEAKER_00: So that should be done in April.
• 22:47
  SPEAKER_00: A lot of exciting stuff going on here, guys.
• 22:49
  SPEAKER_00: I'm so pumped.
• 22:50
  SPEAKER_00: But our newest program is called Teen BDN360.
• 22:53
  SPEAKER_00: And what it is is essentially an evergreen group coaching option.
• 22:56
  SPEAKER_00: So you don't, if you don't want to do one-on-one or you can't afford one-on-one, or just want like someone to do custom macros for you and want monthly check-ins and want that group accountability and ideas and just someone to keep you staying on track for an affordable option each month.
• 23:11
  SPEAKER_00: It's month to month.
• 23:12
  SPEAKER_00: There is no contract.
• 23:13
  SPEAKER_00: So let me um you can find the information about that.
• 23:17
  SPEAKER_00: I'm gonna post the link in the show notes.
• 23:18
  SPEAKER_00: You can also find it if you're on my Instagram in my LinkedIn bio, all this stuff is there.
• 23:22
  SPEAKER_00: And then you can apply.
• 23:23
  SPEAKER_00: And if you're not sure if TBDN360 is better for you or if one of my coaching is better for you, apply and then we book a consult call and you'll get to talk to our girl who's amazing.
• 23:34
  SPEAKER_00: Ashley, I love her.
• 23:35
  SPEAKER_00: Yes, we're the same name.
• 23:37
  SPEAKER_00: And her birthday is also in November.
• 23:38
  SPEAKER_00: Woo! But I hope she's listening to this.
• 23:40
  SPEAKER_00: Hi, Ash, love you.
• 23:42
  SPEAKER_00: Uh, she's like my right-hand lady.
• 23:43
  SPEAKER_00: I love her.
• 23:44
  SPEAKER_00: You will get a call with her, and she will help you decide on what program is best, and she'll send out all the info for all of it.
• 23:51
  SPEAKER_00: So, really excited about this.
• 23:52
  SPEAKER_00: This is always gonna be an option.
• 23:53
  SPEAKER_00: So, we're just always gonna have group coaching now.
• 23:55
  SPEAKER_00: We're not gonna only do launches for group coaching.
• 23:58
  SPEAKER_00: So, I think that'll be really cool for people to come into and get that group setting.
• 24:02
  SPEAKER_00: And I'll get to meet more of you, which is my goal all the time.
• 24:06
  SPEAKER_00: But thank you guys so much for listening.
• 24:09
  SPEAKER_00: Tune in next time for a show.
• 24:11
  SPEAKER_00: I don't know what I'm gonna do yet.
• 24:14
  SPEAKER_00: That's part of my charm, right?
• 24:16
  SPEAKER_00: And um, I will talk to you guys next week.
• 24:18
  SPEAKER_00: Ciao.