She is a badass client of mine who came to me with the primary goal of improved body composition. I want to walk you through the process of what that looks like from a training, nutrition, and lifestyle standpoint.
Jess is a type 1A. If you aren’t familiar with the Neurotype’s yet, a type 1A is dopamine dominant. They have low levels of dopamine at baseline and are potentiated by an increase in dopamine.
They also have high levels of serotonin which means they can recover really well and handle a good amount of stress.
When it comes to training, they thrive on heavy neurological work. They build muscle by getting stronger. Because they are dopamine dominant, we need to protect their dopamine levels by keeping rest periods longer (if rest periods are too short, adrenaline will stay elevated and adrenaline is fabricated from dopamine so if adrenaline stays elevated for too long then it will deplete dopamine levels).
They can handle high intensity in every session and can train with high frequency due to their ability to recover quickly. However, we need to manage volume on a per session basis to avoid a dopamine crash. If a type 1A depletes dopamine, they will feel like crap. If you’re ever felt hungover after training, that’s the feeling I’m talking about.
So Jess trains 6x/week with high intensity, focusing on getting stronger, long rest periods, and low-moderate volume per session.
The ability to handle stress well means we can be more aggressive with her nutrition protocol. Since type 1A’s have high levels of serotonin, we don’t need to push carbs too high. They will still feel strong during training on a lower carb protocol and will still recover well.
Jess trains fasted, first thing in the morning.
Type 1A’s do well on high protein to help support dopamine levels. Since her goal is to get leaner, we can be more aggressive with her calorie deficit. Type 1A’s can actually build muscle in a deficit with proper training and nutrition.
The competitive nature of a type 1A means that they need to see results quickly to stay motivated. Setting up an aggressive deficit with semi-frequent refeed days is a great approach.
I also have Jess doing a prolonged fast for one day each week. That day is her rest day and it works well to improve insulin sensitivity, gut health, and improve body comp. Again, this is a strategy that works for a type 1A due to their ability to handle stress.
Jess also has some life stressors. Training is her time and the frequency of 6x/week works great for her. We also incorporate some self-care practices and mindset work. To keep her hormonal profile happy and healthy we emphasize food quality but always leave room for flexibility.
Her plan is dynamic. Meaning there is no “on the plan” or “off the plan.” We can adjust things on the fly to accommodate any situation.
When building a nutrition plan for any client, their Neurotype is important but so is their unique lifestyle. We have to look at the complete picture to nail things down on an individual level.
That is the only path to success, in my mind.