Hello and welcome to episode number three of the Upgrade You podcast. I'm unfortunately on my own today and as ever, I have no idea how to edit podcasts. So we will see how this flows, but we have some awesome questions. So I'll get straight onto that by the way

Jonathan's left me and is in Newcastle at a stag do so if you haven't already

had a look there's a lovely picture of him dressed as Woody from Toy Story in the

group so definitely check that one out.

Our first question is from Anna MacFarlane

and she says,

I was going to ask about diet breaks last week but forgot.

Are these actually good to do after a month on a diet for physiological reasons,

or is it just more of a psychological break

to keep your sanity?

Well, brilliant question,

and I'm gonna go a bit into what diet breaks are,

as opposed to quote unquote, refeeds,

the advantages of them, and why you might put them in your diet. What I would

say is that after a month is probably not long enough, but after a couple of months of dieting,

and maybe when you're starting to reach plateaus and struggling physically and potentially

mentally, then that might be a good time to incorporate a diet break.

So what a diet break is, or I'm actually going to start with a refeed.

So a refeed is a period of time where you will eat at maintenance calories or above.

And basically it gives your mind and body a bit of a break from dieting.

The physiological aim of a refeed is to minimise or partially reverse the adaptations

of calorie restriction.

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