The Mind Muscle Connection
The Mind Muscle Connection is a show dedicated to educating you on applying science-based; training, nutrition, and mindset strategies to help you build a leaner, stronger, and more confident self. Grab some coffee and listen in!
The Mind Muscle Connection
A Tool To Measure How Stressful Your Fat Loss Phase Is | Ep 765
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Welcome to the Mind Muscle Connection Podcast!
Fat loss requires a calorie deficit, but there is a point where low energy availability can start creating more stress on the body. In this episode, I break down how to estimate the stress of a fat loss phase using the energy availability equation and what it can tell you about whether you may be under fueling.
I also explain the limitations of this equation, why body fat levels and individual differences matter, and the signs to look for when a deficit may be too aggressive. I cover how low energy availability impacts recovery, hormones, training performance, and why spending time outside of a deficit is important for long term progress.
If you've wondered whether your fat loss phase is too stressful or when to take a break, this episode will help you know what to look for.
Let's talk about:
- Body Recomp Workshop
- What Is Energy Availability?
- How to Calculate Energy Availability
- Energy Availability Examples
- Understanding Fat Free Mass
- How Low Energy Availability Impacts the Body
- When Problems Start to Show Up
- Why Women May Be More Sensitive to Low Energy Availability
- Early Adaptations to Low Energy Availability
- Long Term Effects of Staying Too Low
- Why You Need Time Outside of a Deficit
- Limitations of the Energy Availability Equation
- Tracking Exercise and Calorie Estimate Errors
- Why Body Fat Levels Matter
- Other Factors That Impact Your Response
- Markers to Look at During Fat Loss
- Using Blood Work to Assess Low Energy Availability
- When Low Energy Availability Becomes a Problem
- How to Increase Energy Availability
- Diet Breaks, Refeeds, and Building Phases
- How Carbohydrates Can Help During Fat Loss
- Final Takeaways on Energy Availability
Body Recomp Workshop Replay: HERE
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