E. 18 What You Need To Know About REVERSE DIETING

In this episode, I dive deep into the complexities of the post-competition period, often referred to as the "post-show" phase. As a physique athlete, navigating this time can be tricky, and I share my insights and experiences to help you manage it effectively. Whether you've just finished a competition or are coming off a strict diet, this episode provides practical strategies to avoid excessive body fat gain and maintain your hard-earned progress. Tune in as I discuss the common pitfalls, psychological and physiological challenges, and the best approaches to transition smoothly from competition prep to a healthier, balanced lifestyle.

Timestamps:

[0:00] - Introduction and welcome to new listeners.

[1:23] - Introduction to the post-show period and its relevance for all dieters.

[2:00] - Common strategies: conservative vs. liberal approaches to weight gain.

[3:28] - My personal experiences with post-show strategies

[5:55] - Importance of individualized approaches to post-show.

[7:04] - Restoring and regulating post-diet dysregulation

[10:23] - Psychological and physiological needs post-competition.

[15:18] - The impact of hunger signaling and its challenges

[20:11] - Ghrelin and leptin: the hunger hormones explained

[25:03] - Avoiding rapid body fat gain through structured eating.

[35:55] - Determining the appropriate rate of weight gain post-show.

[41:17] - Setting realistic expectations and managing adherence.

[45:11] - Conclusion and closing remarks.

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