199. Refeed Days: A Smart Strategy, or Just Another Excuse?

You’ve probably heard the term “refeed day” thrown around. It may sound intriguing, especially if you’re deep into a cut and feeling drained. 

But…what *actually* is a refeed day, and do you need one?

I talked about it a bit in the last episode (go listen to ep. 198 first if you haven’t yet), but I want to dive deeper in this episode!

First off, a refeed day is NOT a cheat day, and it’s definitely not a license to binge. When done right, it’s a short and strategic break from your calorie deficit. 

When used intentionally, this can help with hormones, training performance, muscle recovery, and even consistency (yep - they can actually help you stick to your plan better)!

Ultimately, I want YOU to be able to make an educated decision for yourself. Refeed days can be a great tool in your toolbox…but they’re not magic, or required to see results. 

Get consistent, train hard, track what you’re doing, and THEN decide if this is a tool that fits your journey!

Episode Recap:

• What a refeed day actually is + why it’s NOT a “cheat day”
• 5 benefits of refeed days when used strategically
• 5 situations where you should definitely skip the refeed
• A simple calorie breakdown to show how it works
• How to stay flexible with refeed days & still hit your goals
• Key takeaways to help you know if a refeed day IS right for you

Links/Resources Mentioned:

• Ep. 198 | Are You *Actually* in a Calorie Deficit? Stop Guessing - Start Tracking
• Grab your FREE Body Recomp Meal Prep and get the UFYF Newsletter
• Listen to the Girls with Opinions Podcast
• Join FIT CLUB, my monthly membership with workouts you can do at home or the gym
• PRIVATE COACHING is my 1:1 program (choose 3 or 6 month option)
• Connect with me on Instagram @kristycastillofit and @unfuckyourfitnesspodcast so we can keep this conversation going-be sure to tag me in your posts and stories!
• Join my FREE Facebook group, Unf*ck Your Fitness
• Click HERE for my favorite fitness & life things!

More about the Unf*ck Your Fitness Podcast:

If you've tried all the fad diets and are sick and tired of not achieving your health and fitness goals long-term, you've come to the right place! Welcome to the Unf*ck Your Fitness Podcast with me, Kristy Castillo. I'm here to help you break the annoying diet cycle, gain confidence, and reach your health and fitness goals. 

This podcast will show you how to be proud of the body you have, build the body you want, and enjoy the process along the way. I'll cover topics like how to get the most from your workouts, the importance of feeding your body what it needs, and key mindset shifts that will empower you. I've broken through the BS surrounding diet culture and built my dream body, all while being a busy wife, Mom and business owner, and I know you can too!

Connect with me on Instagram at @kristycastillofit

Learn more about working together by visiting my website: https://www.kristycastillo.com/