What To Do After A Diet Ends | The Science of Reverse & Recovery Diets | Dr. Eric Helms

What's the single most important phase of a diet? The part that comes after. If you've ever struggled with post-competition rebound, a damaged metabolism, or hormonal chaos after a long fat-loss phase, this presentation is your definitive guide to recovery.

In this full conference presentation, Dr. Eric Helms delivers a masterclass on post-diet nutrition strategies. He breaks down the science behind the two most popular approaches for physique athletes and anyone coming out of a calorie deficit: the "Reverse Diet" and the "Recovery Diet".

Dr. Helms dives deep into the physiological effects of contest prep, including the truth about "metabolic adaptation" , the hormonal consequences on leptin and testosterone , and the risks of developing Relative Energy Deficiency in Sport (RED-S). Using clear graphs and case studies, he explains the massive calorie disparity that exists after dieting and why your body fights back so hard against weight loss.

This is more than just a lecture; it's a strategic playbook for your post-diet phase.

In this video, you will learn:

The clear difference between a Reverse Diet and a Recovery Diet.

How to understand and combat the effects of metabolic adaptation.

Why reverse diets might not work the way you think they do.

The right way to increase calories for optimal hormone recovery.

The right way to increase calories for optimal hormone recovery.

When a reverse diet is actually warranted and who should use it.

The critical mistake to avoid when starting a recovery diet to protect your hormones.

Timestamps:
00:00 - Introduction to Post-Diet Strategies

01:15 - Defining Key Terms: Reverse Diet vs. Recovery Diet

02:45 - Understanding "Metabolic Adaptation": Why Your Metabolism Slows

05:10 - The True Calorie Disparity After a Long Diet

07:00 - The Consequences of Low Energy Availability: RED-S Explained

09:30 - The Theory vs. Reality of Reverse Dieting

12:00 - The Role of Leptin in Post-Diet Hunger & Recovery

14:15 - When is a Reverse Diet Actually a Good Idea?

16:00 - Recovery Diet Pitfalls: Why Gaining Weight Too Fast Can Be a Mistake

18:30 - A Sustainable Long-Term Approach for the Offseason

About the Presenter:
Dr. Eric Helms is a pro natural bodybuilder, coach, author, and researcher with a PhD in Strength and Conditioning. He is a co-founder of 3D Muscle Journey and a contributor to Monthly Applications in Strength Sport (MASS).

What has been your biggest struggle after a diet ends? Share your experience and questions in the comments below!

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