Episode
Post-Diet Recovery and Maintenance
- Published
- Apr 30, 2026
- Duration seconds
- 2869
- Processing state
not_requested- Canonical source
- https://share.transistor.fm/s/265126b0
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Summary
Lindsay shares how she completed an eight-week fat loss phase. Follow a long with me in my training! Did you know my training app has my personal program in it? Train With Me is a 5x a week program, but it has 4x a week option as well as home alternatives. Come join my app and start using these tools the right way 👇 ✨ Free 7-day trial ✨ Simple, high-protein recipes ✨ Optimized training programs (3, 4, or 5 days/week) ✨ Home workout alternatives ✨ Community support + guidance ✨ Built for real women who want real results This is where you stop guessing and start progressing. Join us here → HERE Chapters: 00:00 Introduction 00:36 Why We Yo-Yo Diet 03:03 Simple Macro Strategy 06:39 Scale Fluctuations Explained 10:52 Post Diet Recovery 11:33 Metabolic Adaptations 16:07 Maintenance Overshoot Trap 20:44 Hormones and Hunger Rebound 23:33 Defining Post Diet Recovery 26:39 Lower Steps Increase Fuel 30:12 Perimenopause Sleep Chaos 35:37 Practical Sleep Fixes 41:10 Scale Gain After Diet 45:21 Strength Recovery Solidify Results Lindsay shares how she completed an eight-week fat loss phase—six weeks before Mexico, one untracked week on vacation, and two weeks after—by focusing only on calories and protein (about 1640–1725 calories with a 120g protein minimum) plus a 14,000-step minimum, creating roughly a 25% deficit and losing about 4.5 pounds. She explains why scale weight fluctuates, why she kept the same plan except for a brief refeed to improve sleep, and why most people regain weight by ending the diet too soon and overshooting maintenance. She breaks down metabolic and hormonal adaptations (NEAT, efficiency, leptin/ghrelin, thyroid) and outlines “post-diet recovery” as a controlled transition to maintenance (her plan: 1950 calories, reduced steps to 8–10k, prioritize sleep) w…