Fat loss requires a calorie deficit, but there is a point where low energy availability can start creating more stress on the body. In this episode, I break down how to estimate the stress of a fat loss phase using the energy availability equation and what it can tell you about whether you may be under fueling.
I also explain the limitations of this equation, why body fat levels and individual differences matter, and the signs to look for when a deficit may be too aggressive. I cover how low energy availability impacts recovery, hormones, training performance, and why spending time outside of a deficit is important for long term progress.
If you've wondered whether your fat loss phase is too stressful or when to take a break, this episode will help you know what to look for.
Let's talk about:
Body Recomp Workshop
What Is Energy Availability?
How to Calculate Energy Availability
Energy Availability Examples
Understanding Fat Free Mass
How Low Energy Availability Impacts the Body
When Problems Start to Show Up
Why Women May Be More Sensitive to Low Energy Availability
Early Adaptations to Low Energy Availability
Long Term Effects of Staying Too Low
Why You Need Time Outside of a Deficit
Limitations of the Energy Availability Equation
Tracking Exercise and Calorie Estimate Errors
Why Body Fat Levels Matter
Other Factors That Impact Your Response
Markers to Look at During Fat Loss
Using Blood Work to Assess Low Energy Availability
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