Chasing Clarity: Health & Fitness Podcast EP. 40: THE SCIENCE OF INTERMITTENT DIETING STRATEGIES: A DEEP DIVE INTO REFEEDS & DIET BREAKS WITH DR. BILL CAMPBELL
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Jan 13, 2023 
Dr. Bill Campbell, a research scientist and professor of exercise and nutrition science, dives deep into intermittent dieting strategies. He discusses his lab’s findings on refeeds, revealing how they help preserve muscle mass while dieting. Bill explains the psychological benefits of diet breaks, like reducing hunger and enhancing adherence. He introduces his upcoming high-carb diet case study aimed at countering myths about carbs. Listeners will also get a sneak peek into an exciting systematic review comparing fat loss strategies.
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Carb Refeeds Preserve Muscle And Metabolism
- Carbohydrate refeeds (one-to-three days weekly) preserved dry fat-free mass versus continuous dieting in resistance-trained subjects.
- Refeeds prevented a larger drop in resting metabolic rate, likely via insulin’s anti-catabolic effect.
Plan Diet Breaks To Reduce Overeating
- Use planned diet breaks to reduce disinhibition and overeating tendencies during long diets.
- Schedule breaks; they lower the propensity to overeat and improve appetite control in resistance-trained people.
Psychology Drives Diet Break Value
- Diet breaks show consistent psychological benefits (lower hunger, desire to eat) across resistance-trained studies.
- These benefits improve adherence even when physiological measures (fat, lean mass, RMR) don’t change.
INTRO TO INTERMITTENT DIETING
DR. CAMPBELL’S REFEED STUDY
REFEED STUDY QUESTIONS
THE DATA ON DIET BREAKS
POTENTIAL ADDITIONAL BENEFITS OF REFEEDS AND DIET BREAKS
NEW SYSTEMATIC REVIEW IN THE WORKS