If you’ve ever lost a substantial amount of weight, you’ve likely experienced one or more of the following issues:

  • Hunger
  • Fatigue
  • Lethargy
  • Loss of sex drive
  • Slowed weight loss

And if you ask the Internet why, chances are good you’ll come across something about metabolic damage, slowdown, or adaptation.

According to many people, all these terms refer to a condition where various physiological systems have been disrupted due to dieting and, as a result, your metabolism begins to decline, making it harder and harder to continue losing weight.

And if you keep on pushing it, your metabolism can crater.

How accurate is this?

To find out, I invited Eric Trexler, who’s a bodybuilder, researcher, and the Director of Education for Stronger by Science, to hop on the show and break it all down.

In this episode, Eric answers questions like . . .

  • What is metabolic “damage” versus adaptation?
  • How and why does weight loss become more difficult the leaner you get?
  • How fast (or slow) should you lose weight to avoid metabolic adaptation?
  • How should you change your training while cutting to minimize metabolic adaptation?
  • What’s the best way to transition from cutting to lean bulking to minimize fat gain and maximize muscle gain?
  • And more

Time Stamps:

6:19 – What is the background of your paper? What is metabolic adaptation?

7:08 – What do you mean by weight loss becoming difficult?

12:02 – What are some metabolic adaptations?

33:05 – What are some strategies to minimize metabolic adaptations while cutting?

39:47 – What rate of weight loss should we be aiming for and what are the best practices?

48:50 – Do you have any rules on volume?

53:08 – Why is maintaining intensity important?

1:03:15 – Do you prioritize carbs when you increase calories?

1:11:06 – What’s the best way to transition from cutting to lean bulking?

1:29:25 – Where can people find you and your work?

Mentioned on The Show:


Stronger by Science

Eric’s Article on Metabolic Adaptation

Eric’s Instagram

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What did you think of this episode? Have anything else to share? Let me know in the comments below!