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In this episode of Penny for Our Thoughts, Donaé and Zoë dive into one of the biggest misconceptions in the fitness industry: the idea that women should stay in a calorie deficit forever.
If you’re constantly tired, hungry, struggling with recovery, dealing with cravings, mood swings, poor gym performance, or feeling stuck despite eating very little, this episode is for you.
We discuss:
• What maintenance calories actually are
• Why chronic dieting can backfire
• How under-eating affects hormones and recovery
• Why women’s bodies respond differently to dieting
• The importance of strength training
• Reverse dieting explained simply
• Why eating more doesn’t automatically mean gaining fat
• The signs your body may need a break from dieting
Whether your goal is fat loss, muscle growth, improved performance, or simply feeling healthier, this conversation will help you understand why more food is not always the enemy.
Remember: your body is not supposed to feel exhausted just to maintain a physique.
Train with intention. Love in strength.
Key Takeaways From This Episode
✅ Maintenance calories are not a fixed number forever.
✅ Chronic dieting can lower energy expenditure and reduce daily movement without you realizing it.
✅ Constant fatigue, cravings, poor recovery and mood swings are often signs of under-fuelling.
✅ Women’s hormones are highly sensitive to prolonged low energy intake.
✅ Fat loss should not come at the expense of health, recovery and hormonal function.
✅ Strength training is essential for improving body composition.
✅ Reverse dieting can help improve recovery, performance and energy levels.
✅ Weight fluctuations during increased calorie intake are normal.
✅ Progress should be measured by more than just the scale.
✅ Sometimes eating more is exactly what your body needs to move forward.
Timestamps
00:00 Welcome back to Penny for Our Thoughts
00:20 The “skinny pandemic” and fear of eating more
00:57 Why 1,000 calories isn’t the answer
01:25 The hidden consequences of living in a deficit
02:06 What are maintenance calories?
03:23 Why maintenance isn’t a fixed number
04:05 How chronic dieting affects metabolism
04:57 NEAT explained: why you move less without realizing it
05:24 Recovery, hormones and energy depletion
05:51 Why exhaustion has become normalized
07:09 Your body is smarter than you think
08:06 Hormones, cortisol and under-eating
09:59 Why women need a different approach to nutrition
11:01 Survival mode and hormonal adaptations
11:41 Missing periods, cravings and water retention
12:37 Nutrition throughout the menstrual cycle
13:21 Why staying in a deficit can limit progress
14:05 Reverse dieting explained
15:01 Eating more and improving body composition
16:26 Why strength training matters
17:09 The health markers that matter more than weight
17:54 Your body shouldn’t feel exhausted to maintain a physique
18:12 Final thoughts and sign-off
Disclaimer:
The information shared in this podcast is for educational and entertainment purposes only and is not intended to replace medical advice, diagnosis, or treatment from a qualified healthcare professional.
The views expressed by the hosts are based on personal experiences, professional knowledge, and general fitness and nutrition principles. Individual needs may vary, and listeners should consult their doctor, registered dietitian, or healthcare provider before making significant changes to their nutrition, exercise routine, or lifestyle—especially if they have any underlying medical conditions.
While we strive to provide accurate and up-to-date information, the content discussed in this episode should not be considered personalized medical, nutrition, or fitness advice.
Always listen to your body, seek professional guidance when needed, and make decisions that are appropriate for your individual circumstances.
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