Module 1 – Refeeding
By now you should have heard of the tool or term of “refeeding”. We have a refeed day once a week (some people may choose every second week) and this is always on the same day that we “weigh in” or check in… usually Saturday for most people.
The idea behind a refeed is to keep your hormones and metabolism supported and fed – this prevents plateaus, rebound weight gain and hormonal plunges etc. There is also a big factor of psycology and sustainability with refeeding. (See resources below.)
Studies, that I have shared in the forum, show that refeeding has a big part in long term success, increased fat burning and support of the menstrual cycle. Refeeding boost metaboilsm and resets leptin hormone (our satiety hormone) which helps prevent binging and excessive hunger.
This idea of refeeding aligns with the concept of feasting that our ancestors and the animal kingdom follow.
A 2014 study in the Journal or Cellular Metabolism shows periodic feasting to be the missing link in body fat regulation.
When we restrict calories, over a certain period of time, our metabolism can slow down in order to store calories for an emergency (this brings us back to ‘survival’ mode). Even though we are not restricting nutrition, our body will still adapt to the lower intake of calories. This generally happens 4-5 days into a low calorie diet. So then when we increase calories by 2-3 times, we rev up our metabolism and thus its ability to burn fat when we return to our days of lower calories.
REFEEDING/ FEASTING beneifts include;
increased fat metabolism
resetting of leptin and better leptin function - leptin is one of the biggest influencers on REBOUND WEIGHT GAIN!
increased metabolic activity and energy expenditure
may increase a circulating catabolic factor - this is a molecule that prevents weight gain during over eating
increases "hypophasia" in some people - a reduction in food intake (appetite) that can last several weeks
reduces the chances of rebound weight gain when you go off track/plan by keeping hormones in check
can help with the psycological aspect of a health of fat loss journey, by helping with consistency and sustainability
Refeeding days have also been shown to boost satiety in the days post refeeding, through upregulated signaling of the leptin hormone (satiety hormone).
You can plan a refeed “day” once a week, once every 2 weeks or even once a day depending on your physical training and if you are at your maintenance weight. Some people may only benefit from a refeed meal once a week, or a refeed evening once a week. For some people a refeed “day” each week can slow down results (this usually depends on how their activity is during the week).
Right now are practicing a refeed once a week, bar week 1 where we transition from the 7 Day Detox, straight into the basic eating style.
I can not stress the importance of implementing some sort of refeed into your new lifestyle enough!
**In the beginning a refeed can be a hard adaptation for some but just listen to your body and what it wants. Some refeed days you will crave stuff you miss and some you wont. But don’t let guilt get to you – this is an important part of the plan! And don’t go over the top and binge!!
Ideally, the goal of a refeed day is to promote a rise in leptin levels, boost metabolism, support thyroid hormone, and to better help adherence to a specific diet.
There are some do’s and don’t of refeeding, I call them guidelines, and you would do well to pay attention to them. These are more generalized but if you want to take your refeeding game to the next level, the NEW upgraded refeed guidelines are below.
We do not go overboard on a refeed day, we simply enjoy some of the foods that we have restricted in previous days or weeks, and are craving or missing. We always want to be making smart choices, even on refeed days – avoiding MSG, aspartame, sucralose, and trans fats/greasy foods as much a possible. If you are going to have something nice then at least spend a few more dollars and treat yourself to something REALLY NICE and high quality! Like a nice restaurant instead of Mcdonald’s or KFC.
Guidelines are as follows;
General refeeding guidelines PDF. Save it.
Pay attention to how certain foods make you feel – do they make your body ache, make your lethargic or irritable, mess with your bowel movements and sleep?
Trans fats or polyunsaturated fats (PUFAS), are oxidized fats that cause severe damage to the body, more so than sugar. So watch your intake of these on refeed day. I have always spoke about how I can eat chocolate until the cows come home and have no issues with inflammation, or aches and pains in my body, but a greasy meal messes me up! Think of greasy foods and vegetable oils as the enemy. There are lots of better choices…more on this below in the NEW guidelines.
Consuming an organic granny smith apple on refeed day can offset inflammation ‘present’ and to come. More refeed offsetting tools in the resources below.
Consuming organic blueberries before you start refeeding can support the good bacteria in your gut and offset damage from refeed foods.
Taking or consuming cinnamon, berbering, bitter melon, magnesium and or apple cider vinegar on refeed days can help your body metabolize sugar better and maintain insulin sensitivity. They also support your good bacteria and keep the bad under control, even in the presence of all that sugar that they so love! These are other “offsetting” tools.
Consuming whats called a “preload meal” before you start your refeed day of a good whey protein isolate shake with organic ceylon cinnamon, can offset refeed damage, slow down stomach emptying, lower blood sugars, and cause your to be less inclined to ‘gorge’ or binge.
Watch this video on refeeding properly – https://youtu.be/YvwVyhC0K-g
And this video on hormesis – https://youtu.be/tmz0oP6SUAs
DO enjoy your refeed days and don’t attach guilt to them!
*some people who have chronic inflammation, cholesterol, fatty liver, visceral fat and other conditions, may need swap their refeed “day” for a refeed “meal”. We will discuss this on an individual basis.
*Going forward I am encouraging everyone to at least consume an Organic Green Apple, preferably Granny Smith, or Organic blueberries, on refeed day to help offset inflammation and support carbohydrate break down.
PS; these are NOT good refeed foods. Think quality on refeed day, don’t waste your one day on cheap junk.
NEW Refeeding guidelines - for those who want to go the extra mile!
Over the last few months, many of you will have noticed me speaking more and more about the damaging effects of PUFAS.
As a reminder, PUFAS are “Poly Unsaturated Fatty Acids”, AKA omega 6 (and even 3 to some extent). With the most problematic molecule in PUFAS being “Linoleic acid”.
Note; thyroid function — High intake of omega-6 polyunsaturated fat like linoleic acid can have a detrimental impact on your thyroid and metabolic health by affecting cells’ use of thyroid hormones. A carb-rich low-PUFA diet can support thyroid health by balancing estrogen levels, ensuring glucose availability and safeguarding your cells’ ability to use active thyroid hormone.
These fats or this molecule has an abundance of science and research showing its detrimental effects on health, including, but not limited to;
increasing inflammation - systemic, not just localized!
decreases Thyroid function on every level - thus slowing metabolism and all metabolic functions.
increases Estrogen activity and ALSO has estrogen like activity. Meaning these are estrogenic compounds/xenoestrogens. Estrogen also slows metabolism and has many negatives in itself. More on that later.
is one of the main causes of leaky gut - thus one of the main drivers of auto immune dissease.
increases serotonin in the gut - thus is a big factor in anxiety, depression, and mental health disorders.
is a factor in Cancer.
is a factor in Autism as seen in a recent July 2024 study.
So the proposal in the new refeed guidelines is to limit or avoid PUFAS on refeed day too. This means you will most likly need to make all your refeed treas/foods at home – unless purchasing specific refeed premade/prepackaged foods recommended by me. This sounds like a challenge but its not really. I honestly prefer my home baked goods over store bought now.
This means you will need to limit take out or eating out, but maybe maybe not completely. We can look at options for eating out.
Ideas of how cleaner or upgraded refeed meals would look;
Home made crepes, pancakes, waffles or french toast topped with maple syrup, berries and a sprinkle of icing sugar.
Or chicken sausage, back bacon or eggs with toast, fried cherry tomatoes, fried mushrooms, and baked beans. (This is more of an Irish/English style breakfast.)
Homemade scone or treat with tea.
Homemade sandwhich or panini. Add lots of flavors, lean meat and… yes you can use a little real butter and “good” mayo.
Homemade burger and fries.
Homemade tacos, Burrito, Burrito bowel, air fryer wings, roast potatoes, meatloaf, pot roast, shepards pie, skillet spicy sausage and rice. Spagetti, meat and meat/tomato sauce.
Popcorn or chips made with avocado oil, coconut oil, butter or ghee. Good quality chocolate, gummy candy, homemade pie or treat, glass or wine or drink of your choice.
Here are some recipes for refeed meals you can make at home. You will find more on my pinterest board.
Remember; “oils” in cooking or baking should be real butter, coconut oil, macadamia oil or avocado oil. To keep PUFAS low.
You can add these recipes to white rice or your favorite homemade potato or fries. Or pair with one of the sweet recipes.
Bang bang shrimp tacos. *Reminder; only use real butter, coconut oil, avocado oil or macadamia oil in your cooking.
As you see, the meal ideas above reduce PUFAS a lot. While still retaining enjoyment and yumminess.
Before anyone asks, I have left cheese out because it is a fat and it is very hard to find good cheese nowadays that is made with “animal rennet”.
And I need you to be aware of this ⇓ its important for your safety. Its not a long video.