How to Use Refeeds and Diet Breaks (Hormones and Fat Loss Science)
Welcome to the third episode of "The Women's Series"! This is an extension of episode 2, so if you need some background on hormones, make sure you watch that episode first! This episode goes a level deeper and provides practical application to manipulating your hormones to help you with your fat loss goals! Let me know what you think in the comments below!
▹The Women’s Book by Lyle McDonald w/ Eric Helms
bit.ly/StephBodyRecomposition
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Recommended Videos▹
▹EP.1 How To Diet and Train With Your Menstrual Cycle ‣ hufast.info/plan/vide/r6qlZ81puqHHcmQ
▹EP.2 Understanding Your Hormones For Fat Loss & Muscle‣ hufast.info/plan/vide/jnqvZsiKrKelm6c
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REFERENCES▹
▹The Women’s Book by Lyle McDonald w/ Eric Helms
bit.ly/StephBodyRecomposition
▹Effect of fasting on serum leptin in normal human subjects, The Journal of Clinical Endocrinology & Metabolism, Volume 81, Issue 9, 1 September 1996, Pages 3419-3423, doi.org/10.1210/jcem.81.9.8784108
▹Relation between circulating leptin concentrations and appetite during a prolonged, moderate energy deficit in women, The American Journal of Clinical Nutrition, Volume 68, Issue 4, 1 October 1998, Pages 794-801, doi.org/10.1093/ajcn/68.4.794
▹Metabolic adaptation following massive weight loss is related to the degree of energy imbalance and changes in circulating leptin. Obesity (Silver Spring, Md.), 22(12), 2563-2569. doi.org/10.1002/oby.20900
▹“The Central Effects of Thyroid Hormones on Appetite,” Journal of Thyroid Research, vol. 2011, Article ID 306510, 7 pages, 2011. doi.org/10.4061/2011/306510.
▹Short-term fasting affects luteinizing hormone secretory dynamics but not reproductive function in normal-weight sedentary women, The Journal of Clinical Endocrinology & Metabolism, Volume 80, Issue 4, 1 April 1995, Pages 1187-1193, doi.org/10.1210/jcem.80.4.7714088
▹Jenkins, A., Markovic, T., Fleury, A. et al. Diabetologia (1997) 40: 348. doi.org/10.1007/s001250050686
▹Thyroid Hormone Mediated Modulation of Energy Expenditure. International Journal of Molecular Sciences, 16(7), 16158-16175. doi.org/10.3390/ijms160716158
▹Metabolic effects of sleep disruption, links to obesity and diabetes. Current Opinion in Endocrinology, Diabetes, and Obesity, 21(4), 293-298. doi.org/10.1097/MED.0000000000000082
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CONTACT ME ▹
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FAQs ▹
1.What is your ethnicity?
‣ Mom is Thai and Dad is Canadian..Eh?
2. How tall are you?
‣ 5'4"
3. How old are you?
‣ 28
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‣ Watch my PhD Day in the life video ▹ bit.ly/dayasaphd
4. Is Jeff my boyfriend?
‣ Duh
5. Is that your real hair?
‣ Yes
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AYOOO!! My name is Stephanie Buttermore and in a few words I am a fitness enthusiast but a scientist at heart!
Just obtained my Ph.D. in pathology and cell biology with a research focus on the molecular mechanisms that drive ovarian cancer progression. Hope you stick around! xoxo
Közzététel: 2 évvel
HELLO BEAUTIFUL PEOPLE! Welcome to the third episode of "The Women's Series"! This is an extension of episode 2, so if you need some background on hormones, make sure you watch that episode first! This video took me about 2 and a half weeks to make so definitely always love hearing your feedback on the information, editing and what you want to hear about next! I love you all so much! See you soon!! xoxo 💕
why honey just look for it honey LoL
I love these videos. Took notes! :). I’m looking for your video on calculating maintenance calories...but can’t find it! :(
good morning honey it's Nate put it on Gmail honey LoL text me now please don't forget babe
Thank you Stephanie for your video, Accidentally found you...YAY!. i'm 56 and menopausal, 8 years clear from Brst Cancer and Hyster, but came with hormone issues. I'd love to know how the liver affects our hormones and recommendations on how to make our own natural hormones and support them please. Hope you make one for us ladies that are in a different phase and need help.
Heyya Stephanie, can u make a video on soya milks? Is it good for those that have hormonal acne? My body couldn't handle dairy these days. I thought to take substitute
Thanks so much for such an informative series on women ! You're amazing 💖🙂
It is criminal the Womens Series doesn't have more views. Steph's videos for Foodies are great, and her all in journey is inspiring, but I like her talking science. Shame more people don't feel the same.
I've just found your channel and so far I love everything I've watched !! Great work! Can you please do a video on fat loss plateaus !!
Would you recommend a 1 or 2 day carb refeed? (Context: I'm a woman above 20% body fat, have been in deficit for awhile, and planning to carb refeed every 2 weeks.)
How often should refeed be implemented?
So how often should we take a 1-2 week diet break? X
... I've casually watched the two videos I needed the most. I've suffered from hypothyroidism and lately I've been craving salt A LOT, and by a lot I mean that I eat a handful of salt a day and I started having salty cravings instead of the always-there sweet ones. Time to get my hormones checked 🙃
I was actually so relieved when you said 1% body weight per week. That’s exactly what I’ve done. 7.1% in 7 weeks. I haven’t drastically reduced my intake in terms of volume, just natural caloric decrease by virtue of eating less processed food and more veg. I’m slowly starting to exercise more, and I’m going to increase my calories slowly as I do that too.
Really enjoy the evidence based articles! Thanks Steph xx
When we do diet breaks 1-2 weeks do we just go back to maintance right off the bat or slowly go back to maintance??? Please respond i need one rn!!
Interesting now she abandoned all this and turned into a fat ass emotional binge eater . Lets get to the root cause of your emotional binges Stephy
you're hot
Goodness girl how did I not find your channel sooner? I thought I had found all the legitimate fitness science channels (Jeff C, Jeff N, Shredded Sports Science, EDDF). You're legit with the science. This information is greatly helpful to people cutting weight. I know people say it a lot but in this case more people would benefit from seeing your quality content
She’s been on a year long REFEED lmao
Love this video. Love you post the graphs and charts from the research that support what your viewpoint!
I'm about to do a refeed very very soon because I'm at a plateau after only one month of diet, and with only 2,5kg of loss, but I'm so scared that it ruined everything since I allready loose so sloooooowly :(
1 day refeed per... ?? Week? (for women)
This was an amazing video! Love all the science and research. New subscriber. Thumbs up!
Amazing thanks !!
awesome, thank you
I will start a diet break today, wish me luck! I don’t want to gain so much weight :,c but i need my hormones again
Hey guess what? You gain fucking 3 kg and a fucking chubby face
Hey!!! Same again!!
Great vid! Any experience with using short term fasting to raise suppressed metabolism due to long term CR? I’m struggling w low maintenance calories after a year of CR 😢
likes to dislikes ratio is insane..
Im on a 2 week diet break now my metabolic rate has slowed down to a halt hoping it will help me kick start weighloss again
So...if I have been dieting for over 15 years...no joke....and killing it in the gym...with no real results should I just try to eat "normally" for like 2 weeks and try to heal my super messed up metabolism?
You should look up workout programs by Jessie Hilgenberg. Her programs changed my life. I went from eating 1400 Cals/day to 2150 Cals/ day and lost 10% body fat 😅
im tryna get in dat buttermore
amazing, amazing video. thank you so much.
hi ! how often do we do refeeds?
What about hyperthyroidism? I’m still not able to loose. I’m in my weight range but barely want to loose 10-15lbs
I can eat more tomorrow yaaaas 👏👏
"get enough sleep" me watching this at 2AM, oh well now it's too late anyways 😅
TOP QUALITY CONTENT!! Keep these coming Stephanie! Thank you so much!!
Would you recommend a 315lb person get that many grams of protein while losing weight? That seems awfully difficult.
Great series! Love how you dig into the research!
How do I know when to do a refeed?
Excellent video on this subject.
Unfortunately I have turned a refeed day to a week of it 😩
Human adipose serum does it exist?...!
LOVE SCIENCE DEAR, KEEP THE POT BOILING!
i wish u could be my coach
You're so beautiful and inspiring!! I love your energy:))
Great Video, thank you so much for sharing! I'd love to see a science explained video regarding pregnancy and training - maybe also with a small interview with Jeff's Mom? I'd like to know, how long it is safe to train during pregnancy and how early it is safe to come back to a training cycle after giving birth :) lots of love
Btw, does Jeff have a series like this for men?
I'm a man and I love this series. Before you accuse me of anything, I'm not even looking at Steph's body, I'm listening while working. Although she does look like she was built in a lab.
I am an undergraduate student and a CNA that works night shifts. Because of my shifts and the nights I stay up to study I always feel so hungry. I think it is because of the fluctuating Leptin and Grehlin levels like you said. Is there anything that I can do so that I don't overeat?
Can you make a video about amenorrhea?
Am I the only one, that when I know I can’t or shouldn’t eat more I WANT MORE LIKE NONE NEGOTIABLE 😭
I love how informative you are !!!! You make science understandable!!! Thank you
I'm obsessed with your videos!!! It's been helping me a lot with fat loss and training!! thank you
Hello ! I think i messed up my basal metabolic rate because of constant crash dieting and regaining the weight with some bonus... is there a way to calculate my own particular bmr with a specialist so i can control my calorie intake accordingly ? Thanks !
Thank you for this video. You and Jeff are awesome.
This is so helpful!
How about training while pregnant??!!!
Pcos pleasee!
I’ve always wondered how to build muscle besides using weights and increasing calories. I’ve tried this and nothing has changed for me
Hi Stephanie - check out the work of Ray Peat / Danny Roddy - there absolutely is 100% an an eating modality designed for the thyroid health.
How often should people do refeeds?
Hi Stephanie, great video, as always! Quick Q: how do you know when it's time to have a re-feed day?
Snake Diet
This was so helpful. Stephanie, you rock
Let me be honest. I just click for the thumbnail pictures. I can bear listening to you for minutes but you need to deliver on your part of the deal and give me the appropriate amount of eye candy...
Steph, could you please give your definition for acute? I’m finding a variety of meanings.
Thank you for sharing Ste!
Love your videos Stephanie can't watch your eating videos then I think I can eat like that also and you loved every ones comment keep it up I can now watch good content 😘😘😘
Wowwwwww. What a great video. Great info and very well explained.
HEYYY!! Do you think you could do a video on thyroid diagnoses and how credible the lab tests are? If no do you think maybe you could discuss it another way?? BTW I LOVE YOU!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!
You are so informative and amazing xx loved this!
Should have least said one gram per pound of lean body mass, as a lot of people are not very lean and would be taking in way too much protein. Also a lot of which literature says .8 grams per pound of lean body mass. The old school one gram per pound of body weight really makes people go crazy over protein
Can I like a video twice? Very good advices, and on top of that, nicely presented!
amazing info, it's funny beacoue without me knowing any of this, I did a reefeed today just because I had a very instense workout today and felt like eating more, jus by listening to me body's needs.
Thank you for all the work you put it these videos! Please do a video on PCOS, as I've been struggling to lose weight because of it...
As a scientist myself, these videos are SUPER interesting!definitely keep making them..love them loads
Love and appreciate all your videos. PLEASE do a video in hormone replacement therapy.
This is so helpful for me, 9 mo ago I started out at 324.9 lbs and I am at 264.2 today. In the beginning was doing weight watchers and calorie counting because I was working out 5-6 days a week medium to high intensity and I was starving on weight watchers. Well the calorie counting showed the full picture I was only consuming 1200 calories a day. This crash diet was ok at first until I hit a plateau that just wouldn't break until I increased my calories, my sweet spot is between 1700-1900 calories, I am considering bumping it slowly to 2100-2200 which is a 1000 calorie deficit from my maintenance calories. This is a lifestyle change for me. I am done being unhealthy and obese. My body is very strong, I do 2 classes a week that are interval type classes with weights, I do pilates 1 day a week, and Zumba the other two days. I have never felt this good and I am looking forward to continuing this journey! I love your videos! You rock, thank you for providing this information for people like me who are working towards changing our lives!
PCOS science video pleeeeeease 🤩🤩
I have to admit that the just sitting and talking to the camera approach has me zoning out occasionally. Jeff has a few old science videos that were on point because he didn't just sit and talk to the camera.
I’m really looking forward to the PCOS video! I deal with that and there is just so much misinformation and lack of understanding on it. I love this women’s series and def love the scienceyyyy stuff! Thanks for making such great informative videos for us!
These series are so interesting loving the information your sharing, definitely gives in sight on how to start. also with these series are you going to mention what supplements are good for NOT bolking in the gym and have overall food health in conjunction to weight gaining (healthy), with healthy foods? xx
This is fantastic! Thank you xxx
Taking this into account, how many refeed day (high carb day) do u recommend in a week for carb cycling?
Hi steph!! I was wondering if the pse protein you take is low on fat grams, i have never take protein, but i really wanna try this one, im currently trying to lose weight but at the same time gain muscle ( i love weights)
*>>2342>> A healthyyyy diet is 80% of the work. If you are havinggggg issues losingggg weight, try this > **t.co/ulDqhr6avk?cvervebee** >>222>>*
This series is amazing and so helpful! Keep them coming!!
Looking forward to the PCOS strategies. Thank you for these!
Can you please do a video for this series about birth control and muscle growth or birthcontrol and fat gain. Myths or facts
FYI...In my experience as an RN I have noticed that women of a certain age are frequently prescribed synthroid prematurely. That is, they are diagnosed with hypothyroidism without a complete metabolic work up that includes T3 and T4. This is a shame and many patients think that taking an exogenous thyroid is without side effects and is just part of getting old.....
Awesome Video! very informative!! I'm anticipating the next one
Love the women’s series and love love LOVE the nerdy science stuff! You are doing a great job ❤️
would definitely be interested in a vid about PCOS
Just discovered your channel today. Loved the women centered advice regarding hormones, dieting, and training!
Hey, Steph, what's your audio setup?
More of this series! Your cheat day vids are epic but I think this is where you shine!!!
I have pcos. Can you do a video about weight loss with pcos?
uppp
Love the sciencey stuff!! Thank you!!
Just discovered your channel and I am hooked. Please please please talk about intermittent fasting for women really need help in that area:)
LOVE the sciency stuff!
I really appreciate this video series and am looking forward to the calculating your maintenance calories. There are so many apps and website that can give those calculations, but they all say something different and I know your videos and information are backed by science. Thank you for all of your research and hard work!
Typically a great way to calculate your maintenance calories is to track the amount of food you eat within a week, and take the average calories consumed. (Add all 7 days up, divide by 7) and that's a great personal starting point. If you're still hungry eating that many calories, and you're losing weight after trying for a few days to a week, I'd suggest slightly I cleaning your calories and see if you are staying full all day and your weight remains the same. 🤗
This was awesome, thank you! Would love to see a video on fasting (specifically IF and water fasting) there’s SO much out there about it, it’s hard to find info like what you provide, which is actually scientific! 😍
I love this series! It's nice to see a more scientific focus on women's health with practical applications. A good portion of the videos I find don't go into much detail or the whys. Would you be able to do a video on women trying to maximize muscle gains? I like to focus on building muscle more than getting slim or trimming down my size. Side note: GO BULLS!