Mini Mikkipedia- Calorie Cycling: Smarter Deficits Without Misery

Calorie cycling isn’t a trick—it’s stress management for your metabolism. In this Mini Micropedia, Mikki explains how sustained restriction can drive adaptive thermogenesis: leptin falls, ghrelin rises, thyroid output dips, NEAT declines, and fat loss stalls. Then she lays out practical cycling options—from simple weekday–weekend shifts to planned carb refeeds, diet breaks, and PSMF days—so you can periodise your intake around training and real life without blowing your deficit. You’ll learn who benefits (and who shouldn’t use it), why protein (≥1.6–2.2 g/kg) and resistance training are non-negotiables, and how to set your weekly calorie budget, distribute it across the week, and interpret scale bumps from glycogen and water. The goal: precision over punishment—an approach you can actually sustain.

Don’t miss Mikki’s webinar “Fat Loss in the Festive Season” on Wednesday 29 October, running at 1:00 pm and 7:00 pm NZT.

Episode Highlights

• Why adaptive thermogenesis makes continuous dieting harder (leptin ↓, ghrelin ↑, thyroid ↓, NEAT ↓).
• Calorie-cycling options: weekday–weekend shifts, strategic carb refeeds, diet breaks, PSMF; pros and cons.
• Non-negotiables: high protein (≥1.6–2.2 g/kg) and resistance training to protect lean mass.
• How to plan: set maintenance, choose a 15–25% weekly deficit, distribute low/high days around training and social life.
• Interpreting the scale: glycogen + water explain short-term weight spikes after high-carb days.

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