G-Flux (Eat More, Do More), Dieting As A Shiftworker, and More…

Episode 514

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Show notes


3:45 – What are your thoughts on “reverse dieting” however instead of increasing calories back up to maintenance, if a client has increased energy output to such a high level through formal cardio & NEAT without manipulating calories, that you keep calories as they are but taper down the energy expenditure instead, in somewhat of a “reverse cardio-ing” way….? Would you think that body composition changes and overall results be the same seeing as you are still just manipulating the energy balance equation or would GFLUX play a role in that you’d likely look better maintaining the higher output but bringing calorie up to match it?

9:50 – What are some tips for night shift workers, nurses, etc when sticking to a nutrition plan!?

19:30 – What are some negative business experiences you have had, and how have you made them teaching moments?

29:55 – I’m planning on doing a 6 month bulk. What do you think about mini cuts? If yes, how long and how often?

33:20 – I understand the calorie in/calorie out theory and how not all calories are the same. However, if my goal is fat loss, and I’m watching macros yet still hungry, how detrimental if I default to fruit and/or vegetables as extra snacks? For example, I would think eating an apple (even though its 25g of carbs) is still better than a bag of chips (around the same macros), right!?

40:40 – I’m really interested in the mentorship program. How can I register? – link to the mentorship course

43:05 – First I am doing my first reverse…about 3.5 months in and have already gained about 4-5lbs, I also started taking creatine a couple months ago. My measurements have stayed the same. I don’t think I’m at my estimated maintenance calories but don’t want to gain more as I still need to loose fat and plan to do another cut in January, however I want to get my calories up so I have a better place to cut from.

How do I know if I’ve hit my maintenance? How much weight on average is usually gained in a reverse?

Also, I have really been working hard at building muscle during maintenance and just started having shoulder issues a month ago…finally went to PT and they say I have an impingement/bursitis and should lay off arm weights until it’s better. Problem is most all exercises involve lifting arms. I’m gonna try to just do legs 3 days/week and lay off arms for a bit. Any other advice? What would you do?

49:00 – Are the protein requirements that you have listed in The Tailored Nutrition Method ebook the same for someone not working out? How many grams of fat is a good starting point for people that do not work out?

51:10 – I’m recovering from an eating disorder, I struggle the most with reducing my steps and getting more rest. I’m scared that I will gain weight by moving less. But I also know that stress affects my body. Do you have some tips for me and some tools?

Thanks for listening!

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