What should I do during a deload week?

A deload is not a week off. Nikkiey explains that you still show up to the gym; you just reduce the intensity, volume or frequency so your body and mind can recover from the stress that has built up over weeks of training. On Ep. 366 she gives two ways to do it:

The two episodes lean slightly different ways. On Ep. 131, Nikkiey suggests reducing weight or reps by about 40 to 50 percent, or halving your sets, and says she usually cuts reps or weight rather than sets. Ep. 366 puts more weight on cutting volume while the load stays similar. Either works. The goal is less total stress that week. If you run, the same idea applies: shorter or slower runs.

Outside the gym, keep moving lightly. Walking, swimming, yoga and cycling bring blood flow to the muscles and keep your movement patterns sharp. The key word is light, so skip the hard hike that leaves your legs tired for your first workout back. Keep your protein and calories where they are, make sleep a priority, and let yourself rest without guilt. You won't lose your progress in one week.

As for timing, Nikkiey's default is a deload about every six weeks. If you notice disrupted sleep, low motivation or soreness that won't go away, take one sooner. A deload is different from total rest, which she saves for after a marathon, a competition, burnout or an injury. And if an easier week scares you, she suggests paying attention to that feeling, because fear of rest is rarely about fitness.