How to Use Refeeds and Diet Breaks (Hormones and Fat Loss Science)


Welcome to the third episode of “The Women’s Series”! This is an extension of episode 2, so if you need some background on hormones, make sure you watch that episode first! This episode goes a level deeper and provides practical application to manipulating your hormones to help you with your fat loss goals! Let me know what you think in the comments below!

▹The Women’s Book by Lyle McDonald w/ Eric Helms

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Recommended Videos▹

▹EP.1 How To Diet and Train With Your Menstrual Cycle ‣

▹EP.2 Understanding Your Hormones For Fat Loss & Muscle‣


▹The Women’s Book by Lyle McDonald w/ Eric Helms

▹Effect of fasting on serum leptin in normal human subjects, The Journal of Clinical Endocrinology & Metabolism, Volume 81, Issue 9, 1 September 1996, Pages 3419–3423,

▹Relation between circulating leptin concentrations and appetite during a prolonged, moderate energy deficit in women, The American Journal of Clinical Nutrition, Volume 68, Issue 4, 1 October 1998, Pages 794–801,

▹Metabolic adaptation following massive weight loss is related to the degree of energy imbalance and changes in circulating leptin. Obesity (Silver Spring, Md.), 22(12), 2563–2569.

▹“The Central Effects of Thyroid Hormones on Appetite,” Journal of Thyroid Research, vol. 2011, Article ID 306510, 7 pages, 2011.

▹Short-term fasting affects luteinizing hormone secretory dynamics but not reproductive function in normal-weight sedentary women, The Journal of Clinical Endocrinology & Metabolism, Volume 80, Issue 4, 1 April 1995, Pages 1187–1193,

▹Jenkins, A., Markovic, T., Fleury, A. et al. Diabetologia (1997) 40: 348.

▹Thyroid Hormone Mediated Modulation of Energy Expenditure. International Journal of Molecular Sciences, 16(7), 16158–16175.

▹Metabolic effects of sleep disruption, links to obesity and diabetes. Current Opinion in Endocrinology, Diabetes, and Obesity, 21(4), 293–298.






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1.What is your ethnicity?
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‣ 5’4″
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‣ 28
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AYOOO!! My name is Stephanie Buttermore and in a few words I am a fitness enthusiast but a scientist at heart!

Just obtained my Ph.D. in pathology and cell biology with a research focus on the molecular mechanisms that drive ovarian cancer progression. Hope you stick around! xoxo


  1. This is my favourite channel by far because you are qualified to educate us. The equivalent of real news to fake news.

  2. I’m trying to get my body restored in terms of my hormones and metabolism. I am certain I affected them during my crash diet (which I no longer plan on doing …ever!). However, I struggle with eating more. I intermittent fast (16:8) and I just barley get 1,000 calories in. My BMR is (1600cal) and my ideal deficit would be around 1800cal. I am fully aware of the negatives of eating below bmr but i just already feel full during my meals to eat more. I space my meals 3-4 hours to help increase insulin sensitivity since I have PCOS. :-/

  3. That biggest loser study was one of my nutrition professor's favorite studies. Pretty interesting. The positive implications for gastric bypass are pretty scary considering how drastic the surgery is

  4. On the protein, is that a gram per pound of your goal weight or current weight? If you're 50 lbs overweight, that is a big difference in daily protein intake.

  5. Thank you for this vlog. I have been dieting and exercising for three years. I have lost 80 lbs but have a long way to go. I track on MyFitnessPal. I plateau frequently, once for six monts. I never gain but I just get stuck frequently. I will try to slightly increase or decrease my calories or try some refeedz. I need Dr take breaks for a week though. I may try to go to maintenance and see how that effects my over all loss. I have hypothyroidism but am on some weight gaining meds as well.

  6. Love the info. How about a video for new mommas that are trying to lose weight is it any different in any way? Do to the major changes with in the body.


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