Is Starvation Mode Actually A MYTH?

Summary

In this video, Dr. Mike from RP Strength explores the concept of 'starvation mode', debunking the myth that it prevents weight loss on a low-calorie diet. He discusses the signs of diet fatigue, such as intense hunger, low energy, and poor sleep quality, and advises on how to manage it for effective fat loss.

Takeaways

• 🍽️ Starvation mode is a concept where the body, deprived of adequate calories for an extended period, begins to behave differently, potentially leading to a lower metabolic rate and increased fat storage.
• 🏋️‍♂️ Some believe that once in starvation mode, the body prevents further weight loss and can only gain fat, which is contrary to evidence from actual famines where people continue to lose weight until death.
• 🤔 The scientific literature does not support the idea of starvation mode as a discrete state with a clear metabolic cutoff, suggesting that the concept is more myth than reality.
• 🚫 It's impossible to gain net tissue on a hypocaloric diet, so claims of weight gain on very low calorie intakes are likely inaccurate or due to other medical issues.
• 🔥 A moderated version of starvation mode, termed 'diet fatigue,' is real and can manifest through intense hunger, low energy, and mental fog, especially after prolonged caloric deficits.
• 🥗 Extreme diet fatigue can lead to a state where fat loss becomes difficult and muscle retention is compromised, affecting the body's ability to respond to further dietary efforts.
• 🌡️ Constantly feeling cold can be a sign of high diet fatigue, possibly due to reduced thyroid hormone production, which is crucial for maintaining a healthy metabolism.
• 💤 Poor sleep quality, especially waking up early with nervous energy, is another indicator of high diet fatigue and can hinder both muscle building and fat loss.
• 💧 As fat is lost, an increase in body water can occur, particularly in areas where fat was previously stored, leading to a misleading appearance of weight gain or lack of progress.
• 🛑 If experiencing multiple signs of diet fatigue, it's crucial to transition to a maintenance or slight caloric surplus to reset the body's metabolic and hormonal balance before attempting further fat loss.
• 🔄 To effectively manage diet fatigue, it's recommended to periodically assess one's dietary habits and physical responses, adjusting as necessary to ensure sustainable progress towards fitness goals.

Q & A

What is the main topic of the video script?

The main topic of the video script is to explore whether 'starvation mode' is a myth or a real phenomenon, particularly in the context of weight loss and dieting.

What is the classical presentation of 'starvation mode' according to the script?

Classically, 'starvation mode' is presented as a state where the body, deprived of adequate calories for an extended period, begins to behave differently, potentially leading to a lower metabolic rate, reduced physical activity, altered fat storage, and intense hunger.

What are some misconceptions about 'starvation mode' mentioned in the script?

Misconceptions include the idea that one can gain weight on very low calorie intakes or that the body's metabolism becomes 'broken' or 'damaged', leading to no further fat loss until one exits this mode.

What does the script suggest about the reality of weight loss during actual famines?

The script suggests that during actual famines, people lose weight until they become extremely thin and then die, rather than gaining weight on very low calorie intakes.

What is the term used in the script to describe a more moderate version of 'starvation mode'?

The more moderate version of 'starvation mode' is referred to as 'diet fatigue' in the script.

What are the six signs of 'diet fatigue' mentioned in the script?

The six signs of 'diet fatigue' are: 1) rabid hunger and cravings, 2) incredibly low energy for training and movement, 3) a massive reduction in the ability to think clearly, quickly, and deeply, 4) consistently reduced sleep quality, 5) feeling cold all the time, and 6) storing more body water as fat is burned.

How does the script differentiate between the colloquial sense and the real sense of 'starvation mode'?

In the colloquial sense, 'starvation mode' is often misunderstood as a state where one gains weight on very low calorie intakes. In the real sense, the script argues that it is not a violation of the laws of physics, but rather a state of 'diet fatigue' that leads to suboptimal results in weight loss efforts.

What advice does the script give for dealing with 'diet fatigue'?

The script advises to get out of 'diet fatigue' by transitioning to maintenance or a slight caloric surplus for a sufficient period until the signs of fatigue are no longer present, allowing for a more effective and efficient fat loss diet later on.

How does the script relate 'diet fatigue' to the difficulty of losing fat and retaining muscle?

The script suggests that 'diet fatigue' can make the process of losing fat and retaining muscle more difficult due to its effects on hunger, energy levels, cognitive function, sleep quality, body temperature regulation, and water retention.

What is the role of the RP Diet Coach app mentioned in the script?

The RP Diet Coach app is mentioned as a tool that could potentially help manage diet plans, though the script humorously admits uncertainty about the app's specific features, suggesting it may help with meal planning and macro tracking.

Outlines

00:00

🤔 Debunking Starvation Mode Myths

In this paragraph, Dr. Mike from RP Strength challenges the myth of 'starvation mode', a concept often discussed in the fitness community. He explains that the idea of starvation mode, where the body supposedly changes its metabolic rate and behavior due to prolonged calorie deprivation, is largely a misconception. He points out that scientific literature does not support the existence of a discrete 'starvation mode'. Instead, he suggests that what people often refer to as starvation mode is more accurately described as diet fatigue. He highlights that while it's impossible to gain net tissue on a hypocaloric diet, people might experience extreme hunger, reduced physical activity, and changes in fat storage versus muscle gain, which can make weight loss seem more difficult. Dr. Mike emphasizes that the body's response to calorie restriction is not as drastic as some fitness narratives suggest.

05:02

🥗 Signs of Diet Fatigue

Dr. Mike continues the discussion by outlining the signs of diet fatigue, which can be mistaken for starvation mode. He describes intense cravings, especially for high-calorie foods, as a common symptom. He also mentions low energy levels, making even simple tasks like walking or gym workouts feel difficult. Another sign is a significant reduction in cognitive abilities, leading to confusion and lack of focus, which he humorously refers to as 'zombie brain'. Dr. Mike also points out that poor sleep quality, often characterized by waking up early with nervous energy, is another indicator of diet fatigue. He emphasizes that these symptoms can make it challenging to continue a fat loss diet and suggests that recognizing these signs is crucial for managing one's diet effectively.

10:02

❄️ Cold All the Time: A Sign of Diet Fatigue

In this segment, Dr. Mike discusses the experience of feeling cold all the time, even in warm environments, as another sign of diet fatigue. He refutes the common belief that being lean automatically means being warm, sharing his personal experience of feeling cold despite being at a low body fat percentage. He suggests that this symptom might be related to lower thyroid hormone production, which can affect future fat burning. He also addresses the issue of body water retention, which can lead to weight fluctuations and make it appear as if one is gaining weight despite being in a calorie deficit. Dr. Mike emphasizes that these symptoms are not indicative of starvation mode in the extreme sense but are real and can significantly impact one's diet and overall well-being.

15:02

🏋️‍♂️ Escaping Diet Fatigue

Dr. Mike concludes by offering advice on how to escape diet fatigue. He suggests that transitioning to a maintenance or slight caloric surplus can help alleviate the symptoms of diet fatigue. He emphasizes the importance of feeling good and not just temporarily, but for an extended period, to ensure that diet fatigue is genuinely reduced. He also advises against immediately starting another fat loss diet after a phase without addressing diet fatigue, as this can lead to poor results and demotivation. Dr. Mike recommends using tools like the RP Diet Coach app to help manage diet and suggests taking time to relax and sleep to recover fully from diet fatigue. He ends by reminding viewers that managing diet fatigue is crucial for successful and sustainable fat loss.

Keywords

💡Starvation mode

Starvation mode is a concept often discussed in the context of dieting and weight loss. It refers to the idea that the body might respond to a prolonged lack of adequate calories by altering its metabolic rate, leading to a state where weight loss becomes difficult or impossible. In the video, Dr. Mike discusses this concept, suggesting that while the extreme version of starvation mode might be a myth, there are real physiological responses to severe caloric deficits, such as increased hunger, decreased energy, and changes in body composition.

💡Caloric deficit

A caloric deficit is a state where a person consumes fewer calories than they expend, typically leading to weight loss. The video script discusses how maintaining a caloric deficit can lead to various physiological changes, including those associated with the concept of starvation mode. Dr. Mike uses the term to explain the body's response to a prolonged lack of sufficient energy intake.

💡Metabolism

Metabolism refers to the chemical processes that occur within a living organism to maintain life, including the breakdown of substances to produce energy. In the context of the video, Dr. Mike mentions that starvation mode is sometimes associated with a 'broken' or 'damaged' metabolism, suggesting that the body's metabolic processes might slow down in response to a lack of food.

💡Diet fatigue

Diet fatigue is a term used in the video to describe the cumulative effects of prolonged dieting, which can include increased hunger, decreased energy, and difficulty in maintaining motivation. Dr. Mike explains that while starvation mode in its extreme form might not be real, the symptoms of diet fatigue are very real and can significantly impact a person's ability to continue with a fat loss diet.

💡Hunger and cravings

Hunger and cravings are common responses to a caloric deficit, where the body signals a need for more food. In the video, Dr. Mike describes how intense hunger and cravings can be a sign of high diet fatigue, indicating that the body is struggling with the lack of food intake.

💡Energy levels

Energy levels refer to the amount of physical and mental vigor a person has. In the context of the video, Dr. Mike discusses how a severe caloric deficit can lead to incredibly low energy levels, making even simple tasks like walking or exercising feel difficult.

💡Muscle gain

Muscle gain is the process of increasing muscle mass, typically through resistance training and adequate nutrition. The video script mentions that in starvation mode, the body is thought to prioritize fat storage over muscle gain, suggesting that the body is more focused on survival than on building muscle.

💡Hypocaloric diet

A hypocaloric diet is a diet that provides fewer calories than the body needs to maintain its current weight, often used as a strategy for weight loss. Dr. Mike uses the term in the video to discuss the challenges of weight loss, noting that even on a hypocaloric diet, weight loss can become difficult due to the body's adaptive responses.

💡Sleep quality

Sleep quality refers to the restfulness and effectiveness of sleep. In the video, Dr. Mike mentions that consistently reduced sleep quality, especially waking up earlier with nervous energy, can be a sign of high diet fatigue, indicating that the body is not fully recovering from the stress of dieting.

💡Body water

Body water refers to the total amount of water in the body, which can fluctuate due to various factors, including diet and stress. Dr. Mike discusses how in a state of high diet fatigue, the body might retain more water, especially in areas where fat was lost, making it appear as if weight loss has stalled or even reversed.

💡Thyroid hormone

Thyroid hormone is a hormone produced by the thyroid gland that plays a crucial role in regulating the body's metabolism. In the video, Dr. Mike suggests that high diet fatigue can lead to a decrease in thyroid hormone production, which can affect the body's ability to burn fat and maintain a healthy body temperature.

Highlights

Starvation mode is not a myth in the extreme sense but does exist in a practical sense, affecting weight loss and muscle gain.

The concept of starvation mode suggests the body behaves differently when deprived of adequate calories for extended periods.

In starvation mode, the body may have a lower metabolic rate, leading to reduced physical activity and increased fat storage.

Some believe that in starvation mode, the body's metabolism is 'broken' or 'damaged', halting progress in fat loss.

Evidence-based research does not support the existence of a discrete 'starvation mode' with a clear metabolic cutoff.

People in actual famines lose weight until they become extremely thin and eventually die, contradicting the idea of starvation mode preventing weight loss.

The term 'starvation mode' is more accurately described as 'diet fatigue', which has real effects on the body.

Six signs of high diet fatigue include intense hunger and cravings, low energy, impaired cognitive function, poor sleep quality, constant coldness, and increased body water.

Extreme hunger cravings can indicate high diet fatigue, where normal food intake feels insufficient.

Low energy levels during training can be a sign of diet fatigue, making even simple tasks feel strenuous.

Impaired cognitive function, or 'zombie brain', is a sign of high diet fatigue, affecting clarity and focus.

Poor sleep quality, especially waking up early with nervous energy, can indicate high levels of diet fatigue.

Constant coldness can be a sign of reduced thyroid hormone production due to high diet fatigue.

Increased body water, especially in areas where fat was lost, can make weight loss appear stagnant despite ongoing fat reduction.

To overcome diet fatigue, a period of maintenance or slight caloric surplus may be necessary to reset the body's response.

The RP Diet Coach app is suggested as a tool to help manage diet and overcome diet fatigue, though its exact functions are not detailed in the transcript.

Transcripts

it's this really Stark example of the

fact that starvation mode can't possibly

mean that you just eat very little food

and you fail to lose weight and if you

eat just a little bit of food still very

little you just gain weight like crazy I

wish that would make you know uh the

un's efforts to combat debilitating

poverty much easier just throw someone

one candy bar and like boom 500 lb that

does not happen bikini competitors will

say as soon as I atat a candy bar I blow

up like crazy not sure if that's

true hey folks Dr Mike here for RP

strength and today's video is to ask the

question is starvation mode actually a

myth or is there something to that shit

let's find out so what is starvation

mode as this classically presented it is

the idea that when your body is bereft

of adequate calories for some time

usually a long time months it begins to

behave substantially differently you

might have a different metabolic rate

which is to say something radically

lower you might have a different level

of activity which means you're basically

stable to your chair or your sofa and

getting up is seems like you're lifting

the whole

world you have a different probability

of fat storage versus musle gain which

is to say that if you're in Starvation

mode you don't gain any muscle and

anytime you eat food it just goes

straight to Fat because your body's like

holy shit I need that to survive

different hunger levels which is to a

radical and insane hunger and at the

very extremes of us Claim perpetuated by

some people in the fitness industry

starvation mode is really treated as a

discreet mode kind of wed off from the

rest of

existence and there it's a completely

different mode of metabolic operation

sometimes people say your metabolism is

broken your metabolism is

damaged and in that mode there's no

progress that can be had an additional

fat loss until that mode is exited from

until it's

resolved and thus never get into

starvation mode or get out of it as soon

as you get into it is seems like

reasonable advice another thing that

people observe is that weight loss no

matter the calories you're taking in

they could be ultra ultra low begins to

become

impossible and seemingly also

contradictory to reality you can be on a

hypocaloric diet that has fewer calories

than you need every day and still gain

weight there are many of these claims

being made by people who think

starvation mode is a real thing a very

discreet mode now on the other end you

have evidence-based folks who claim that

starvation mode is a myth it's not a

real thing they know the literature well

and they've seen that in the scientific

literature there is no discrep cut off

for something called starvation mod and

they have a lot of really good points

more good than bad it turns out that

evidence-based folks are correct for

example you cannot gain net total tissue

in a in a hypocaloric diet so if someone

says you know I've been eating 600

calories a day and I've been gaining

weight something really really funky is

going on 99% of the time they're just

lying about how much they eat the rest

of 1% of the time some crazy body water

stuff is happening you better get to the

fucking Hospital sooner than later but

but it's insanely unusual and because

the reality is if you cut your calories

for long enough low enough you will lose

weight people say starvation mode is

what your body activates when you're

starving and then it prevents you from

losing weight how does that work out for

people in actual famines it doesn't they

lose weight until they become anorexic

looking and then they die so I wish

starvation mode was like a real real

thing because then we wouldn't have to

worry about you know various peoples of

countries that don't have functional

economies that get enough people uh fed

and then they wouldn't have to worry

about starvation but starvation Mass

starvation has been with us through all

of human time it's now essentially

almost completely gone hopefully will be

gone completely in the near future but

you know like it's this really Stark

example of the fact that starvation mode

can't possibly mean that you just eat

very little food and you fail to lose

weight and if you eat just a little bit

of food still very little you just gain

weight like crazy I wish that would make

you know the un's efforts to combat

debilitating poverty much easier throw

someone one candy bar and like boom 500

lb that does not happen bikini

competitors will say as soon as I atat a

candy bar I blow up like crazy not sure

if that's true however there is a sense

in which a more moderated version of

starvation mode is not a myth it really

is a real thing something is definitely

happening from Super intense bouts and

phases of a caloric

deficit something that comes with a

predictable agglomeration of

signs and ignoring these signs usually

makes them worse and makes your chances

of losing fat and retaining muscle that

much lower and we want to know about

these so what starvation mode really is

is the technical term for it is Diet

fatigue starvation mode is very high

diet fatigue and there are at least six

signs that you might have it tonight at

news at 11 oh wait wait wait wait no I'm

just GNA say it now six signs one is

rabid hunger and Cravings how do you

know when you're really hungry when

you're

dieting and you have lettuce nothing to

dip it in no ranch dressing or broccoli

and you can't stop eating it you can't

stop eating raw broccoli out of the

fucking bag so you're in your second bag

of broccoli while watching TV that's

this big you're eating raw broccoli you

need to chew on things you watch people

on TV and they're eating and you're just

salivating at oh my God those people

have the best lives they get e pasta

you're craving completely insane at this

point you're like a pregnant lady

craving style like I'm going to take

fucking graham cracker I'm going dip it

into ice cream then I'm put that in the

microwave bin and put a fucking pickle

on top it was gonna be so good are you

out of your fucking mind I guess I'm out

of my fucking mind that's what I've been

trying to tell you guys I'm not talking

about like oo that candy bar looks good

I'm talking about next level about like

if that little girl with the candy bar

wasn't a front of her parents and

various other law agencies would be like

hey little

girl and like oh my God he's gonna steal

my daughter GNA steal your daughter push

the daughter on the way get the Snickers

bar you just start eating if the cops

are beating you with a baton I don't

care I don't care just feed me like

you're going to jail like do you guys

have food in jail like yeah we can get

you sandwich like please just take me to

jail like all right there's something

really up with this person really gnarly

hunger cravings are one of the signs

that you could be in such high diet

fatigue that is less than productive for

you to continue in that in that mode

number two incredibly low energy for

training and movement during my several

contest preps ago I got to a point where

walking was physically difficult just

with my own body my legs felt insanely

heavy getting up off the couch to go to

the fridge was like this herculian

movement and when I got to the gym it

took me like 30 minutes of warming up to

start finally feel like a fucking human

no good because your body's like dude we

in real Dire Straits you better have a

goddamn good reason for moving around if

you don't I'm gonna make sure you sit

there and do

nothing another one and this is a really

really big one a massive reduction in

your ability to think clearly quickly

and deeply or as I like to call them the

three C's no

wait

cqd kind of like Close Quarters combat

except with a d at the end put a d I'll

put a d up your end Scott video guy

Jes when is our Target demographic it's

just not children is it it's an adult

Channel I like to tell people

that if you really have serious trouble

thinking clearly quickly and deeply AKA

zombie

brain with all the other signs in the

constellation looks like your diet

fatigu is really high and this is one of

these things where your boss is like you

ready for that meeting tomorrow and

you're like meeting tomorrow he like

yeah did you forget about our meeting

with facilities tomorrow you're like so

what's our meeting about you're like I

have no idea I don't know I don't really

know who you are what I do at this place

he's like oh my God here's a here's a

sandwich you eat the sandwich or like

calculating equations everywhere like my

meeting I fully prepared actually we

don't need to meet because I fully took

over facilities and I've engineered

everything and now we're 10 times richer

and holy shit that sandwich really did

something an easy way to tell is is

this for the average person if they eat

a big

meal they tend to be more chill and like

kind of brain foggy kind of groggy in a

good way and then like 30 minutes later

half like 45 minutes later they get that

like real a good energy feel for

multiple hours after if for you all

these other signs are here that just

after the meal you're like whoa I can

see the Matrix and then two hours later

like like a robot losing its

power yeah your diet fatigue might be

really high like each meal is like like

just enough energy to it's it's it's

like having a totally empty tank in in

your motorcycle that you're driving but

you have like an attached gallon drum

and you just kind of pour gas every now

and again when your bike starts to

sputter pour a little bit more gas get a

couple more miles out it do that if

that's how your meals feel yeah diet

fatigue is pretty goddamn High another

one this one is huge consistently

reduced Sleep

Quality especially in the following way

you wake up earlier and earlier with no

alarm clock and more nervous energy you

can't go back to sleep like you wake up

like this you're like oh I'm awake and

it's like 4:30 in the morning and you're

like you might not be hungry at that

point because the cortisol level a

stress hormone level so fucking high you

don't even feel hunger but you like

start thinking about maybe food or

getting along with your day and here's

the big kicker you get up because you

have like that nervous energy you're oh

I'm GNA do chores but then the doing the

chores is insanely difficult you have

total brain fog physically you can't do

shit yeah that that sucks and remember

over the longer term even days good

sleep burns fat and builds muscle like

crazy or supports those processes a ton

bad sleep shit quality shit duration is

going to make Muscle retention insanely

difficult and make fat loss also

insanely difficult no bueno for me I

have multiple C offs of when I need to

reverse out of a diet couple of high

days of food to get the diet fatigue to

drop and for me the last straw is two

nights in a row of obvious and I'm used

to telling this in myself obvious

hypocaloric dependent sleep loss if two

nights later I'm having bad sleep and I

know it's cuz I'm not eating enough back

up the calories because I don't fuck

with that shit

what do you get when PhD sport

scientists collaborate with Pro

[Music]

bodybuilders the most effective muscle

growth training app ever

made get yours now another one is it

doesn't Cur for all people but for some

you're cold all the time it's like

summer and you're wearing like eight

sweatshirts you might not even be that

lean you might be lean but not even a

lot of people used to think is oh it's

CU you get lean you don't have any body

fat on you bullshit I went quite lean

and I have pictures to prove it to

Mexico with my friends a year or two

back and I was like dude I'm like a 9%

body fat like dexs are confirmed 9% abs

and veins and all that other shit scared

a lot of people at the hotel hotel gym

that's for sure but your boy weighed 235

pounds at the time and yo Mexico is

really hot and I'm really really

Caucasian apparently and I almost

fucking had heat stroke like three times

I was like I'm fucking lean what the

hell it's just so goddamn hot it didn't

work but I wasn't highly diet fatigued

was in a really good place and I was

eating plenty and so I was just hot all

the time real high diet fatigue means

that a lot of times if it's cold outside

you don't even fuck with it dude I need

10 coats to go out there and if it's

warm outside you still have a sweatshirt

and a hoodie on people the hell's wrong

with you dude I'm just I'm cold all the

time that's definitely a sign in many

cases that your thyroid hormone

production has uh become lower and

that's not ideal for future fat burning

as you can probably understand lastly

this is the one that really fucks people

mentally as you burn more more fat

especially in a high diap fatigue State

you store more and more incremental body

water often in the very same Parts love

handles Etc that you burn that fat

from and because you're storing more and

more water and it's stress mediated

response you might

go days or even longer a week or two on

end with your body weight either not

falling very much you're fucking

starving shouldn't this be falling

faster or

it stays on average roughly the same

which is really crazy or for the

ultimate mindbend you're gaining weight

while you're eating, 1500 goddamn

calories and your maintenance is

supposed to be 3,000 you're not gaining

tissue you're gaining body water because

the degree of stress is really insane

and your body's like bro I'm I don't

even know what's going on fat is still

being lost under the hood but because

it's very hard to tell visually because

the Body Waters where the fat was it

actually Jiggles more than your fat

which sucks and because the scale isn't

going down it's insanely demotivating

I've dealt with this a whole bunch but

if you figure out like you're a bikini

girl getting ready for a show and you're

way over dieted and you've been dieting

for two weeks in the or rather the past

two weeks of dieting you seen a one

pound of gain and you look kind of

jiggly bro holy crap you're like the

hell is wrong something's broken in my

body it's not broken but it's off so

starvation mode isn't real real not

capital r real but it's lowercase R real

as fuck if you have a lot of this going

on if you have one of these signs man if

you have like four of them consistently

for days and weeks on end and you're in

a tail end or somewhere in the middle of

a fat loss diet you feel that shit for

real you need weeks of either

maintenance or even a slight Surplus to

reduce that diet fatigue back to normal

to where you can go through this whole

checklist of six points and go nope nope

nope nope maybe nope if that's the case

you're good you can start doing another

fat loss diet if it's not the case you

need either more maintenance or more

slow gain to take that diet fatigue and

dump it B basically back to zero no

rabid hunger and Cravings decent really

good energy for training and movement

I'm thinking pretty goddamn well no

problem no zombie brain my sleep quality

is pretty goddamn good I'm not really

excessively cold and my body water is

under control hey you're golden you can

do a fat loss diet but if you're Che

checking Four or more of these boxes

even three or more and you've been

dieting hard that's a sign your diet

fatigue is so high it's not a good idea

for you to continue the fat loss diet

it's just going to be more trouble than

it's worth so yeah starvation mode is

not a myth in a sense it's real but it

doesn't violate the laws of physics

you're not going to be eating 800

calories and gaining weight on that

shit it is low-key it just gives you

crap results that are really hard to

detect for the insane amount of

difficulty in BS you have to put up with

you figure shit would go better for

example let's say that you were running

a massive deficit you're feeling drained

of energy another minor one that doesn't

happen to everyone is your sexual

function goes down the drain you like

look at people that are supposed to be

attractive and you're like can can I eat

that person like oh my God no no no no

no in the colloquial sense yes in the

real sense

no let's say you were in a crazy

deficit and you felt all the shit signs

all six of them right let's go back one

all five except for the body water thing

and you felt all these shit

signs but every few days new veins and

stations would appear oh my God sign me

up I don't give a fuck I'll run through

walls for that shit

but it's a different different feeling

when you're suffering the most you've

ever suffered in your life from a diet

that one time Stacy broke up with you

that was way worse seventh grade's a

motherfucker you're suffering like crazy

and every other day you look in the

mirror you look the fucking same maybe

even a little softer

what for that much BS I'm GNA need some

results so when I'm in Starvation mode

quote unquote it's not a productive mode

you want to get out of it so first get

out of the mode by going to maintenance

and probably to a slight Surplus for

long enough to where you can't feel the

signs convincingly and for weeks damn it

not like one day like oh I feel good

today back to the diet bullshit days if

you're within the diet and if it's

between diets weeks of feeling great and

then you go back again then you can go

back to efficiently and effectively

losing fat again so is starvation mode a

myth in the most extreme sense yes

nobody gains weight on 500 fucking

calories unless you're a dog or a child

but in the low-key sense of can you

accumulate enough diet fatigue such that

shit either isn't going well for you or

at least visually looks like it's going

that well for you oh hell yeah hell yeah

and you got to earn it because you got

to diet your ass off to get there but

people do it all the time and when you

find yourself there if you're coming up

to a bodybuilding show or a photo shoot

that's really important to you take half

a week to a week maybe longer of slight

hypercaloric slight Surplus days with

higher carbohydrates take your step

count cut it by half or a third

as much relaxation and sleep as you can

get it'll get you enough out of that

phase to finish your diet you'll be good

but if it's at the very end of a phase

finish the phase and then don't you dare

do two weeks of Maintenance and go back

down into fat loss you need to do enough

maintenance or enough slow bulking to

get all those signs to completely go

away once they do oh W whatever you'll

gain an extra three pounds on your bulk

but then you'll do another diet where

you lose 12 pounds way worth the effort

if you don't manage to gain those three

pounds and that maintenance or or bulk

and you don't clear your diet fatigue

that next diet ain't going to be 12 PBS

it's going to be 12 days and then you're

going to quit the diet and be like Fuck

this I'm done and that helps no one it

especially doesn't help the diet

industry which I'm a part of and I make

money with so the RP diet coach app is

something you could download to help me

out I know that it makes me money when

you download I'm not so sure what the

app does I think it tells you what to

eat and when and lets you pick your

favorite foods and auto regulates

everything for you but that's just me

talking out of my ass anyway thanks for

tuning in in questions and the comments

see you next time