The Refeed & Diet Break Controversy (Ft. Dr. Eric Helms and Dr. Eric Trexler)
Jan 11, 2021
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Dr. Eric Helms and Dr. Eric Trexler discuss the controversy surrounding refeeds and diet breaks. They share their personal experiences and delve into lean mass preservation, metabolic rate preservation, and the impact of different approaches to achieving a caloric deficit. The speakers explore the benefits of refeeds and diet breaks for sustainable fat loss and discuss the controversy, while emphasizing the importance of adherence rates and further investigation.
Refeeds and diet breaks have been studied for their potential benefits, but the evidence is inconclusive, and there is room for differing opinions on their usefulness.
The underlying mechanisms of how refeeds and diet breaks affect metabolic rate and lean mass retention are not fully understood.
The limitations of current evidence make it difficult to draw definitive conclusions about the effectiveness of refeeds and diet breaks.
The effectiveness of refeeds and diet breaks can vary depending on factors such as duration, individual adherence, and physiological responses, and individual variability should be taken into consideration when implementing these strategies.
Deep dives
The Potential Benefits of Refeeds and Diabrasion
Refeeds and diabrasion have been studied for their potential benefits, but the evidence is not conclusive. Short-term refeeds have been shown to increase total energy expenditure and leptin levels. However, the challenge lies in finding the right balance, as overfeeding can lead to excessive fat storage. The Matador study, which included diet breaks, showed some promising results, but the exact mechanisms behind the improvements in resting metabolic rate and fat loss are still unclear. Adherence and non-exercise activity thermogenesis (NEAT) are important factors to consider when evaluating the outcomes of refeeds. While there is room for interpretation and more research is needed, it is defensible for individuals to have differing opinions on their usefulness.
Potential Mechanisms and Uncertainties
The underlying mechanisms of how refeeds and diabrakes affect metabolic rate and lean mass retention are not fully understood. It is plausible that the increase in energy expenditure and leptin levels during refeeds play a role in mitigating metabolic adaptation. However, the challenge lies in determining the optimal refeeding approach that strikes a balance between increasing energy expenditure and preventing excessive fat storage. The limited data available make it difficult to definitively quantify the physiological effects of refeeds. Factors such as adherence and non-exercise activity thermogenesis also contribute to the observed outcomes. As a result, the overall impact of refeeds and diabrakes remains uncertain and subject to individual interpretation.
The Need for Further Research
Considering the limitations of current evidence, it is understandable for individuals to have differing views on the effectiveness of refeeds and diabrakes. While the short-term benefits, such as increased energy expenditure and leptin levels, offer some promise, the broader physiological and psychological consequences are still being explored. Definitive conclusions regarding their utility or insignificance cannot be drawn at this time. Further research is necessary to elucidate the mechanisms and determine the optimal implementation of refeeds and diet breaks, considering factors such as adherence and non-exercise activity thermogenesis.
Potential benefits of refeeds and diet breaks
Refeeds and diet breaks are often seen as potential solutions to mitigate the effects of metabolic adaptation and improve weight loss outcomes. While some studies have shown mixed results, there is an acknowledgement that refeeds and diet breaks may not completely prevent metabolic adaptation. However, they could potentially offer psychological benefits, improve training quality, reduce overall stress levels, enhance hormonal markers, and have positive effects on non-resting energy expenditure. The discussion highlights the importance of considering individual context, goals, and preferences when implementing refeeds and diet breaks.
Factors influencing the effectiveness of refeeds
The effectiveness of refeeds and diet breaks can vary depending on factors such as the duration and intensity of the dieting phase, individual adherence and compliance, baseline body weight and composition, psychological factors, and physiological responses. It is worth noting that refeeds and diet breaks may not be equally effective for everyone, and individual variability should be taken into consideration when implementing these strategies.
Balancing psychological and physiological aspects
The discussion emphasizes the importance of balancing psychological and physiological aspects when considering the implementation of refeeds and diet breaks. While there may be potential physiological benefits such as glycogen restoration, improved training quality, and hormonal changes, it is essential to also consider psychological factors, individual motivations, and overall adherence. Finding the right approach that suits an individual's needs, preferences, and goals is crucial for long-term success.
Uncertainty and the need for future research
The podcast discussion acknowledges the uncertainty surrounding the effectiveness and mechanisms of refeeds and diet breaks. The need for further research, including well-designed studies with different control groups, is emphasized. Understanding the potential mechanisms behind the benefits and limitations of refeeds and diet breaks will provide valuable insights and help guide evidence-based recommendations in the future.
0:00 - Intro
1:44 - I'll try to challenge Dr. Helms and Dr. Trex
2:25 - Why Dr Helms' started using refeeds
8:30 - Why Dr Trexler started using refeeds
18:15 - How clients responded to refeeds
31:03 - People binging on refeeds and diet breaks?
39:45 - Preserving lean mass and metabolic rate on refeeds?
57:52 - Bill Campbell study on lean mass preservation
1:13:00 - How could refeeds actually preserve lean mass?
1:34:19 - Why Helms did calorie cycling during his contest prep
1:43:40 - What study we would need to see if diet breaks really work
1:47:01 - Where can we find you?
To apply to the new round of group coaching, you can book a time at:
https://calendly.com/abel-csabai/ssd-transformation
Or drop me an email to
abel.csabai [at] gmail.com
My insta:
https://www.instagram.com/ssdabel/
Dr. Trexler can be found at:
https://www.strongerbyscience.com/
and
https://www.instagram.com/trexlerfitness/
Dr. Helms’ resources:
https://3dmusclejourney.com/
Books.
https://muscleandstrengthpyramids.com/
Iron Culture:
https://www.youtube.com/channel/UCEGGAs257niPVJ5BvXymVLQ
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