You didn’t need a refeed. You needed to de-output | J3U Podcast // Ep 182

You didn’t need a refeed — you needed a de-output. In this episode, John and Luke break down why mistimed refeeds can stall fat loss — and how strategic de-output days can help manage fatigue, preserve performance, and keep your prep moving forward. Learn when to pull food, when to pull back on training and cardio, and how to plan for peak performance with real athlete examples.