MASS Office Hours Episode 30 (Pros and Cons of Refeeds + Q&A)

In this episode of MASS Office Hours, Dr. Eric Trexler and Dr. Eric Helms dive into the psychology of refeeds in bodybuilding, discussing a recent study that found relationships between intuitive eating skills, emotional coping ability, and controlled calorie intake during refeed meals. They also touch on the evolving research on physiological benefits of refeeds and diet breaks, and the importance of individualization in approach. Listener questions are addressed, including the viability of using refeeds while staying lean year-round, the utility of "fat loss sprints," thoughts on measuring cortisol, and the trustworthiness of GMP certification for supplements. The episode concludes with a discussion on the differences and similarities between competitive bodybuilding, recreational/"Instagram" bodybuilding, and general fat loss, with Helms noting key distinctions in process and end goals, but emphasizing that anyone can claim the bodybuilder title.

The MASS crew goes live for Office Hours every Wednesday night at 7pm eastern time. Be sure to join us for a future episode!

If you'd like to submit a question ahead of time, please use this link:

https://massresearchreview.com/office...

Time stamps:

0:00 - Intro music

3:07 - Episode begins. Eric Trexler welcomes listeners and introduces his co-host Dr. Eric Helms. They briefly discuss their upcoming research.

5:03 - Helms notes research in the field is building upon previous work, allowing more advanced topics to be explored now compared to 10 years ago.

8:05 - Overview of ways listeners can engage with and support the podcast.

9:05 - Main topic introduced: The psychology of refeeds in bodybuilding. Helms notes bodybuilders often focus on physiological outcomes but the psychological impacts are important to consider as well.

12:34 - Helms reviews a recent study he covered in MASS on adaptive eating and refeeds in bodybuilders. The study looked at relationships between personality traits, mindset, and calorie intake during refeed meals.

19:38 - Discussion of the study design and how the refeeds were implemented. Debate over whether they should be classified as true refeeds or cheat meals.

22:11 - Review of the psychometric scales used in the study to assess mindful eating, intuitive eating, hunger, and stress coping strategies.

29:27 - Key findings: Hunger prior to refeed meals strongly predicted calorie intake. Intuitive eating skills, interoceptive awareness, and emotional coping abilities were associated with lower calorie intakes during refeeds.

35:24 - Practical takeaways: Auto-regulated refeed approaches may improve adherence and appetite regulation for some, but very rigid dieters prone to binge eating may want to avoid refeeds. Improving interoceptive awareness and emotional coping skills could help with implementing refeeds.

38:00 - Trexler shares how his perspective on refeeds has evolved. He was initially more optimistic about physiological benefits but now recognizes the psychological aspects are critical. Bodybuilding psychology is unique.

41:20 - Importance of self-awareness and only using dietary strategies that align with your individual psychology and readiness.

46:37 - When implementing refeeds, consider the individual's personality. Some may do better with qualitative, intuitive guidelines while others need specific, quantitative rules and "safety valves" like allowing an extra 150 kcal from fruit if needed.

50:49 - Rapid fire question segment begins.

51:01 - Helms gives his take on "fat loss sprints" - short periods of large deficits with frequent maintenance breaks. Some preliminary data suggests it may be viable for some but individual differences are key.

55:02 - Living at the intersection of BroScience and Real Science.

58:07 - Using refeeds during long-term maintenance phases.

1:03:52 - Neural adaptations to specific exercises and changing exercise selection.

1:08:57 - Helms’ thoughts on different progression strategies.

1:13:19 - A listener asks about measuring cortisol to evaluate stress. Trexler advises against it unless directed by a doctor. Discusses cortisol's normal functions and issues with accurate testing.

1:17:25 - Helms is asked about supplement contamination and whether he would trust certified GMP supplements. He explains the differences between basic GMP and third-party certified GMP.

1:21:47 - Final question on differences/similarities between competitive bodybuilding, "Instagram/recreational bodybuilding", and general fat loss. Helms sees them as distinct groups but notes anyone can claim the bodybuilder title. Discusses key differences in the process and end goals between the groups.

1:34:51 - Trexler begins wrapping up the episode, thanking listeners for engaging in the chat and reminding them how to submit questions for future episodes.

1:36:13 - Outro music