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Send us Fan MailThe fitness industry has made women's health feel unnecessarily complicated. We're told to cycle-sync our workouts, avoid training fasted, wear weighted vests, track every body-composition metric and constantly adjust our routines based on hormones, cortisol and the latest wellness trend.In this episode, Dr. Lauren Colenso-Semple, PhD, joins us to separate fitness fact from social media fiction. We break down whether women actually need to train differently than men, what cycle syncing gets wrong, whether walking counts as exercise, and what strength training and cardio should realistically look like.We also get into creatine, protein needs in midlife, HRT and muscle loss, body recomposition, DEXA scans, smart scales, grip strength, weighted vests, fasted workouts and the growing and concerning-world of unregulated wellness peptides.Use code GGW20 for 20% Stay Above Nutrition products (US & Canada)!You can check them out hereSHOP OUR MERCH HERE
In this episode, I am walking you through how to reset after summer and get back on track with your fitness and nutrition goals before fall. We talk through the biggest reasons why fat loss doesn't work, along with the 6 core aspects of a body recomp and my body recomp rules that help my clients lose 5-15lbs successfully in 90 days. Share feedback/send fanmailResources1:1 coaching - The Body Recomp Method6 rules to a successful body recompHigh protein and high fiber cheat sheetRecipe eBook Support the showInstagram | TikTok | YouTube | Pinterest
I know so many women want to hear the news that you can gain muscle without gaining body fat, but what's the truth? In this episode I'm breaking it all down for you. Sign up to my mailing list to be first to hear about my ✨secret 10 year anniversary surprise✨ Click here
Welcome to the Mind Muscle Connection Podcast!Body recomposition is possible for everyone, but women are generally in a better position to pull it off than men. That doesn't mean it's simple, or that you should stay in a recomp phase forever.In this episode, Brandon Dacruz and I break down the physiological and practical reasons why women recomp so well, from body fat levels to estrogen's role in muscle recovery. I also explain how to find your "fighting weight," how long to stay in a small deficit, and what signs tell you it's time to transition out of a recomp phase.If you've ever wondered why recomp seems to work better for some people than others or how long you should actually stay in a deficit, this episode will help you understand why it works and what to do with that. Let's talk about: 00:00 Introduction and Coaching Updates02:22 Recap of Part One and What's Coming Today03:43 Why Body Recomp Research Is Picking Up07:07 Finding Your Fighting Weight13:44 What Bodybuilders Get Right (and Wrong) for Lifestyle Clients15:43 The Dimmer Dial vs. the On/Off Switch17:28 Training Updates and Auto Regulation19:04 Supplements for Sleep Deprivation and Cognition22:39 Brandon's Current Fat Loss Phase and Tracking Systems25:52 Coaching High Performers and Minimizing Decision Fatigue26:43 Coach Con Keynote and Coaching Women in Perimenopause29:28 Client Spotlight: Wes Patterson's IFBB Pro Card32:42 Stubborn Fat Loss and Spot Reduction34:38 Why Women May Be Built to Recomp37:31 Physiological Reason #1: Higher Body Fat Percentage38:09 Physiological Reason #2: Women Lose Less Muscle in a Deficit39:33 Physiological Reason #3: Estrogen's Role in Recovery and Partitioning41:29 Physiological Reason #4: Fuel Substrate Utilization44:19 Does Starting Muscle Mass Matter?46:48 The Practical Reasons Women Recomp49:53 The Perfect Storm: Training, Nutrition, and Mindset52:23 Micronutrients, Bottlenecks, and Metabolic Upregulation57:53 Stress Physiology and Energy Availability in Women1:00:34 Cortisol, Cravings, and the Chocolate Cake Study1:03:03 Phentermine, Cardio Only Programming, and Old Diet Culture1:14:17 How Long to Stay in a Small Deficit1:20:36 Signs It's Time to Transition Out of Recomp1:26:37 Case Study: Knowing When to Pull the Plug1:33:04 Why Periodization Beats Staying in One Phase Forever1:35:58 Wrap Up and What's Coming in Part ThreeFollow Brandon DaCruz on Instagram:https://www.instagram.com/brandondacruz_/Body Recomp Workshop Replay: HEREFollow me on Instagram for more information and education: jeffhoehn_How You Can Work With Me?: HERECoaching application: HERE
If you've ever wondered whether it's possible to build muscle, lose body fat, and transform your physique after 40, this episode is for you!I'm joined by fitness coach Kassie Beth to break down the truth about body recomposition for women over 40. We discuss the biggest mistakes women make when trying to achieve this goal, why traditional dieting often backfires, and the strategies that actually work for building a stronger, leaner body while supporting long-term health.In this episode, you'll learn:What body recomposition really is (and if it's the right goal for you)The most common mistakes women over 40 makeHow nutrition and strength training work together for lasting resultsPractical tips to help you build muscle, lose fat, and feel your bestWhether you're just starting your fitness journey or looking to break through a plateau, you'll walk away with actionable advice you can start applying today.Connect with Kassie Beth:Instagram: @kassiebethfitConnect with Nicole Ferrier:Instagram: @nicoleferrierfitnessWebsite: www.nicoleferrierfitness.comIf you enjoyed this episode, be sure to subscribe, leave a review, and share it with a friend who's ready to redefine what's possible after 40!
Nothing worth having comes easy and that's especially true of your body after 40.Anyone telling you there's one magic supplement, protocol, or 30-day fix is lying to you. Or selling you something. Usually both.After almost two decades of coaching over 10,000 women, I've figured out the frameworks that actually work even in perimenopause, even at 85, even if you feel like nothing works anymore. I call them laws at this point, because when women follow them, their bodies respond. When they ignore them, it's always the same story.I know because I ignored them too, for years. And I've broken every single one of them...that's exactly how I know they matter.In this video, I'm breaking down the 7 laws for building the leanest, strongest version of you after 40:If you want help applying these laws to your actual life, I coach women through exactly this. Apply for a free consultation call here: https://apply.redefiningstrength.com/t/vF5azzRcPmus
In this episode, I sit down with Quincey Davis, better known as @quinceyblair on Instagram, for an honest conversation about how our approach to fitness has evolved over the years. We discuss our transition from spending hours doing cardio to prioritizing strength, building muscle, and focusing on long-term health.We also explore why fitness is a lifelong journey rather than a destination. Bodybuilding challenged us to rethink our relationship with food and taught us how to properly fuel our bodies for performance, recovery, and overall well-being. Through our own experiences, we share how shifting our mindset from simply trying to be smaller to becoming stronger has created a more sustainable and rewarding approach to fitness.Whether you're new to strength training or looking to build a healthier relationship with fitness and nutrition, this episode offers valuable insights and encouragement to embrace the process.Connect with Quincey Davis:Instagram: https://www.instagram.com/quinceyblairConnect with Nicole Ferrier:Instagram: https://www.instagram.com/nicoleferrierfitnessTikTok: https://www.tiktok.com/@nicoleferrierfitnessInterested in working together? Apply for coaching at:www.nicoleferrierfitness.com
Body recomposition is one of the most contested concepts in physique development — and one of the most misunderstood.The traditional dogma says you have to pick a lane. You're either bulking or you're cutting. You can't gain muscle in a deficit. And once you're past the beginner stage, recomp isn't on the table.But the research over the past several years has made it increasingly clear that this framing is an oversimplification of how energy balance actually translates to body composition. And there are specific levers that, when pulled correctly together, can drive recomp outcomes in trained individuals who've spent years thinking it wasn't possible for them.On this week's episode of the CHASING CLARITY HEALTH & FITNESS PODCAST, I'm following up on my recent conversation with Dr. Eric Helms with a solo deep-dive into the two topics we didn't get to cover — the most recent body recomp research published this year, and the three primary levers I pull with my clients to actually drive recomp outcomes in the real world.This episode is for:Trained lifters who've been told recomp is no longer on the tableCoaches who want a clear framework for programming recomp phasesAnyone stuck between cutting and bulking and ready to try a different approachListeners who heard the Helms episode and want the practical playbookHERE'S WHAT WE COVER:A FOUNDATIONAL RECAP OF WHAT BODY RECOMP IS & THE 3 FORMS IT CAN TAKEA DEEP DIVE INTO THE LATEST RECOMP STUDY BY VARGAS-MOLINA ET AL. 2025LEVER 1: DEFICIT SIZE & WHY SMALLER DEFICITS BEAT AGGRESSIVE ONES FOR RECOMPLEVER 2: PROTEIN INTAKE & THE TIERED APPROACH I USE BASED ON BODY FAT LEVELLEVER 3: TRAINING DOSE & THE DIFFERENCE BETWEEN WORKING OUT VS. TRAININGWHY MOST LIFTERS HAVE NEVER TRULY TRAINED CLOSE ENOUGH TO FAILURE TO DRIVE RECOMPHOW TO PULL ALL THREE LEVERS IN ALIGNMENT TO MAKE RECOMP HAPPENThis is the practical follow-up to the Helms conversation — the actionable playbook for anyone who wants to take their recomp efforts seriously.If you've been spinning your wheels between cutting and bulking without making the progress you want, this episode will give you the clarity you've been missing.
Body recomposition — the process of building muscle and losing fat simultaneously — is one of the most contested concepts in the entire fitness industry.The traditional dogma says you have to pick a lane. You're either bulking or you're cutting. You can't gain muscle in a deficit. And once you're past the beginner stage, recomp isn't on the table.But that framing is built on an oversimplification of how energy balance actually translates to body composition. And the research over the last several years has made that increasingly clear.On this week's episode of the CHASING CLARITY HEALTH & FITNESS PODCAST, I sat down with Dr. Eric Helms — competitive natural pro bodybuilder, founder of the MASS Research Review, co-author of the Muscle and Strength Pyramids, and one of the most respected researchers in the evidence-based community — to break down the science, the physiology, and the real-world coaching application of body recomposition.This episode is for:Trained lifters who've been told recomp is no longer on the tableFemale clients who've been spinning their wheels with cardio and over-restrictionCoaches who want to understand the research backing the recomp conversationAnyone tired of toggling between bulking and cutting without making real progressHERE'S WHAT WE COVER:THE THREE FORMS OF BODY RECOMPOSITION & WHY MOST PEOPLE DEFINE IT TOO NARROWLYWHY THE “YOU MUST BE IN A SURPLUS TO GROW MUSCLE” DOGMA IS AN OVERSIMPLIFICATIONFAT LOSS AS AN ENERGY-DEPENDENT PROCESS VS. MUSCLE GAIN AS A SIGNALING-DEPENDENT PROCESSWHY TRAINED LIFTERS CAN STILL RECOMP ️ THE DIFFERENCE BETWEEN TRAINING AGE AND TRAINING ADVANCEMENTHOW PRE-SHOW BODYBUILDERS EATING UP INTO A SHOW CAN PRODUCE DRAMATIC RECOMP OUTCOMESWHY WOMEN MAY ACTUALLY HAVE A PHYSIOLOGICAL ADVANTAGE OVER MEN WHEN IT COMES TO RECOMPOSITIONWHAT ENHANCED ATHLETES TELL US ABOUT THE NATURAL LIFTER'S PHYSIOLOGICAL CEILINGTHE MINDSET PIECE THAT DETERMINES WHETHER EVERY OTHER VARIABLE ACTUALLY WORKSThis is one of the most thorough conversations on body recomposition we've done on the show bridging cutting-edge research with real-world coaching application.If you've been stuck spinning your wheels, this episode will bring the clarity you've been missing.WHERE TO CONNECT WITH ME:Follow Brandon on IG: https://www.instagram.com/brandondacruz_/For Info on Brandon's Coaching Services: https://form.jotform.com/bdacruzfitness/coachinginquiryEmail: Bdacruzfitness@gmail.comMy Reading Recommendations:THE MUSCLE & STRENGTH PYRAMIDShttps://getdpd.com/cart/hoplink/25469?referrer=1l54og96lf1ccw
I resisted every single one of these for way too long. These are the 10 hard doses of reality I had to face to get leaner and stronger, protect my metabolic health, and actually feel my best while looking my most fabulous.Body recomp is real, but it's slower and more nuanced than "calories in vs calories out." It means losing fat while building muscle (or building muscle while losing fat), and that takes a primary focus, smart phases, and a willingness to let go of the diet mentality, the scale obsession, and the idea that recovery is weakness.Watch to the end for a bonus 11th truth that ties it all together.Tell me in the comments: which one hit you the hardest? Every one of these called me out at some point.Grab my FREE Body Recomp Guide in the description below
In today's video, I'm going over part 2 of the 7 most important foods for women for maximizing body recomp results, without tracking macros or counting calories. If you do 4-5 WODs per week, HYROX, or any other functional fitness, this is for you. Please leave your questions or topic requests for future videos in the comment section!Book a free call:https://cbgonlinenutritioncoaching.com/application-ytAt CBG, we're all about helping you build muscle, lose body fat, and crush your WODs, all without tracking your macros. Because who wants to count every calorie they eat?! Please subscribe for weekly videos on nutrition and performance.Follow us on Instagram:https://www.instagram.com/cbgnutrition#protein #fatloss #musclegain #wod #wodlife #fitness #nutrition #health #consistencybreedsgrowth
Welcome to the Mind Muscle Connection Podcast! In today's episode, I have Brandon Cruz back on for another deep dive, this time into body recomposition, training execution, and what actually drives progress in trained individuals. We break down how much results depend on structure, progression, and proximity to failure versus just being consistent in the gym.We also talk about a recent study on recomp in resistance trained lifters, why maintenance and deficit outcomes get misread, and how small tracking errors can skew the results. Then we cover protein intake, volume progression, and what actually separates people who are optimizing from those just spinning their wheels.If you want to understand what actually drives body recomposition and cut through the maintenance vs deficit confusion, this episode is a must listen.Let's talk about:Introduction and catch up with BrandonDefining body recomposition and the three forms it can takeTraining consistency vs structured progressionWhy recomp is often phasic rather than truly simultaneousWho recomps easiest: newbies and those with excess body fatDetrained individuals and muscle memoryWorking out vs actually trainingAdvanced vs intermediate liftersWhat training close to failure actually meansBreaking down the Vargas Molina recomp studyThe maintenance vs deficit debateEnergy balance model and tracking limitationsVolume progression in the researchEnhanced trainees and the natural physiological ceilingHow anabolic steroids affect nutrient partitioningTRT and hormones, and when they actually helpMyostatin inhibitors and future therapeuticsGLP1s and lean mass lossPractical takeaways and wrap upFollow me on Instagram for more information and education:https://www.instagram.com/jeffhoehn_/?hl=enHow You Can Work With Me?: https://jhhealth.net/workwithme/Coaching application: https://docs.google.com/forms/d/e/1FAIpQLSfE-99wLDZRXlOOY1pWuAmkogdZOm-7ZvN_thbqNWLdNrj5bg/viewformBody Recomp Checklist 2.0: https://chipper-producer-6244.kit.com/26b5c9f94a
Your shorts feel tighter. You feel hotter, puffier, stickier and more exposed. You catch one bad reflection or try on something you haven't worn since last summerSuddenly your brain has a complete nervy breakdown(idk why this reminds me of angus thongs and perfect snogging… but kinda that crazy)But you?You drop calories. Add cardio. Clean everything up. Get back in control.Yep… summer has a weird way of making your body feel like an emergencyBut is fat loss actually the phase your body needs right now? Or is it the thing that will be the reason behind your belly being a huge problem after 40? After 50?-----------------Find me @transformxruby on instagram and tell me what IS PLAYING OVER IN YOUR HEAD about this whole body transformation thing... where you are getting tripped up... i will do my best to help you with a free assessment :) ** just say you came from the podcast**------------------You can lose weight without ending up with the lean, strong and defined body you pictured You can become smaller without creating more shape. And you can keep trying to reveal muscle that you have never given yourself enough time, food or effective training to build.In this episode, we're talking about:• why summer can make you feel physically fuller without proving you have suddenly gained body fat• the difference between strategically choosing fat loss and emotionally reacting to discomfort• why dieting feels so reassuring when maintenance feels uncertain• why “toned” is not a number on the scale• how repeated summer shreds keep cutting your muscle-building phase short• why eating more only works when your training creates a genuine reason for your body to adapt• what effective training, progressive overload, carbohydrates and recovery have to do with the shape you want• why maintenance is not a break from progress—it is where so much of the useful work happensThis is not an anti-fat-loss episode.Some women need a fat-loss phase. Some women are completely ready for one.But if every tight pair of shorts, bad photograph or uncomfortable body day sends you straight back into restriction, that is not strategy. That is emotional relief dressed up as a plan.The body you want is not just a fat-loss outcome.You cannot keep cutting the building phase short and then wonder why there is nothing new to reveal.I was talking to a client about this yesterday, and I could hear the desperation in her voice. She'd spent three years—three years—white-knuckling her way through summers because she felt like if she wasn't "tightening up," she was losing control.We forget that we are allowed to take up space. You do not need to earn the right to exist in the summer. You don't need to shrink before you participate in your own life.I shared this episode because I'm so tired of seeing brilliant, capable women interrupt their own progress because they got scared by a photo from a barbecue. If you're feeling that urge to cut right now, listen to this first. I want you to build something that lasts, not something you're just trying to survive until September.I'm in your corner. Let's stop letting the shorts be the boss.Apply for a free consult:https://docs.google.com/forms/d/e/1FAIpQLSfqaxMDfbPYPYVui3BgSClnDXTj4BWjRvPkbBHuK5CP7SQsIw/viewform?usp=sf_linkDirect link to DM me on IG:https://ig.me/m/transformxruby And if this episode hit home, follow 100% real with ruby, leave a five-star rating and share it with the woman who thinks she needs another summer shred.
In this Tuesday fitness-focused episode, Coach JK takes five fitness questions and topics from Threads and gives the longer answer behind the quick comment section response.Topics include:Bro split vs. full-body training...what results can I expect?Body recomposition happening, but the scale isn't moving.Recommended prompts to use AI for workouts and nutrition.Still not satisfied after reaching goal weight.Coaching classes with low attendance.-------Instagram: @coachJKmcleodEmail: JK@jkmcleod.com
In today's video, I'm going over the 7 most important foods for women for maximizing body recomp results, without tracking macros or counting calories. If you do 4-5 WODs per week, HYROX, or any other functional fitness, this is for you. Please leave your questions or topic requests for future videos in the comment section!Book a free call:https://cbgonlinenutritioncoaching.com/application-ytAt CBG, we're all about helping you build muscle, lose body fat, and crush your WODs, all without tracking your macros. Because who wants to count every calorie they eat?! Please subscribe for weekly videos on nutrition and performance.Follow us on Instagram:https://www.instagram.com/cbgnutrition#protein #fatloss #musclegain #wod #wodlife #fitness #nutrition #health #consistencybreedsgrowth
this episode is for women over 30 who want bodyrecomposition, glute growth, a more defined stomach, better muscle tone, andless frustration with fat loss — but keep getting stuck between wanting tobuild muscle and panicking every time the scale, stomach, legs, or jeanschange. We explain how you CAN have glutes and abs…But the way there demands a new way of thinking aboutbody recomposition Because frankly, its taught wrong We will talk through the body recomp mistake women makewhen chasing glutes and abs… because the reason you struggle to see the definition ANDshape youre trying so hard to build Is because you keep using the same mindset,metrics, and methods that made you scared to build in the first place – well forlong enough anyway. Fatloss can reveal ONLY the tightness you builtWhile you can diet and diet your way to a smaller waist –ESPECIALLY in your younger years… its not going to have the definition there …especially not without being HANGRY and starving on little to no caloriesthat was never an approach you would have wanted to liveanyway You want energy, strength, capacity and the ability tothrive in your family, relationhips and at workPlus once you hit 35, 40? You cant wing it anymore STOP constantly interrupting the muscle-building processwith panic dieting. abs and glutes are both influenced by genetics, fatdistribution, training quality, nutrition, time, and body fat levels — the biggest mistakeis trying to reveal shape before you've built enough muscle to reveal EVEN WHENIT FEELS SOOOOOO logical to. Like it makes sense in the moment. • visible abs are not just a dieting outcome• glutes need time, food, progressive training, and enough patience to actually grow• your legs can feel bigger from glycogen, water, swelling, and finally training properly• muscle gain can feel emotionally confronting when you've spent years trying to stay smallSo… can you have glutes and abs? YES, but the answer is more complicated after 35you say you want muscle… but are you okay not lookingflatter every friday?you say you want body recomposition… but are you stilltrying to measure it like a diet? mini win 1:before you start another cut, ask: am i dieting because it's strategic, or because i got triggered? mini win 2:after your next workout, write down one thing that improved that had nothing todo with the scale, calories, or progress photos.if this episode hits, share it with a woman who keeps tryingto shrink the body she's trying to build.and if you want to come on for a chat about your own bodyrecomp journey, scale obsession, fear of building muscle, or the messy middleof changing your body, message me. i want these conversations to be real. find me @transformxruby on instagram apply for a free consult:https://docs.google.com/forms/d/e/1FAIpQLSfqaxMDfbPYPYVui3BgSClnDXTj4BWjRvPkbBHuK5CP7SQsIw/viewform?usp=sf_linkdirect link to dm me on ig:https://ig.me/m/transformxruby listen in as we unpack the messy middle of recomposition: glycogen and water can make legs feel bigger, muscle gain can come with some body fat,and changing your body often means changing your relationship with the scale, clothes, and old body standards.
In this episode, I'm chatting all about how eating too little or in a deficit for too long will hinder your progress and the overall effects on your metabolism. Especially for women aiming for body recomposition.Some of the topics we cover include:The misconception that eating less always leads to faster fat lossHow food has been demonized and its impact on women's nutritional choicesSigns that your caloric intake is too low, including fatigue, poor sleep, and hormonal imbalancesThe risks of long-term undereating, such as metabolic slowdown and muscle lossThe importance of a strategic, balanced caloric deficit for body recompositionHow to monitor progress effectively through photos, measurements, and body composition data Timestamps: 00:00 - Why low calorie intake can sabotage your results 00:30 - Signs you've been under-eating for too long 01:56 - The dangers of demonized foods and improper caloric restrictions 02:54 - How under-eating impacts metabolism and hormones 04:01 - Recognizing when your calories are too low 05:23 - The mismatch between calorie deficit and actual fat loss 06:48 - Long-term effects of calorie restriction on metabolism 08:11 - Signs of chronic undereating and what to do about it 09:23 - How body fat loss stalls in prolonged caloric deficits 10:48 - The importance of priming your body for fat loss 12:07 - Structuring a sustainable strength training routine 14:40 - Ensuring your workouts promote muscle hypertrophy 16:00 - Nutrition strategies for muscle preservation and fat loss 18:10 - Tracking progress beyond the scale: photos, measurements, and body composition scans 21:20 - The influence of stress, sleep, and hormonal health on fat loss 22:51 - Final tips: building habits and structuring your plan for success Hume Health Scale Work with me____Disclaimer: The information shared on this podcast is for educational and informational purposes only and is not intended as medical, nutritional, fitness, or healthcare advice. Always consult with your physician or qualified healthcare provider before starting any exercise program, nutrition plan, or making changes to your health routine. Participation in any fitness or wellness activities discussed on this podcast is done at your own risk. The views expressed are based on personal experience, professional expertise, and available research at the time of recording. Share feedback/send fanmailFreebies/ProgramsTransformation Roadmap: Why you're stuck + scorecardApply for the Transformation ProgramHigh Protein/Macro-Friendly Recipe eBookAll links Support the showInstagram | TikTok | YouTube | Pinterest
This week Yannick and I pull apart the body recomp lie: why chasing fat loss and muscle gain at once keeps committed women stuck in limbo. If you're putting in more work than everyone around you and still don't look like you lift, this one's for you.IN THIS EPISODE WE CHAT:Why "lose fat and build muscle at the same time" works for exactly two types of people, and you're almost certainly neitherThe scale truth nobody wants to hear, and what your smart scale can never show you no matter how consistent you've beenThe level of suck: the limbo phase between fat loss and maintenance that quietly eats years off your progressThe reason the advice on every huge longevity podcast is technically correct and completely wrong for youThe study a big-name expert keeps citing to prove recomp is real, and the one detail he leaves outWhy swapping endless cardio for all-out HIIT and rock-bottom carbs is just the same bad strategy in a different colorREADY TO GO ALL IN AND BECOME YOUR STRONGEST, FITTEST, AND HOTTEST SELF?
Most people trying to lose fat with CrossFit are accidentally getting weaker.That's the problem with intermittent fasting nobody talks about.In this video, I break down the brand-new body recomp strategy me and my team have been using with clients to help them lose fat while building muscle at the same time — without starving themselves or missing recovery around workouts.We call it Reverse Intermittent Fasting (aka Protein Maxing).Inside the video:Why intermittent fasting can hurt body recompThe biggest mistake CrossFitters make with proteinHow to hit your protein goal without stressing all dayWhy breakfast might be the most anabolic meal of the dayThe exact protein target we use with clientsHow to fuel workouts without getting fluffyIf your goal is to look athletic, recover better, get stronger, and actually feel confident in your body again — this one's for you.Want our help building your nutrition plan?Book a free call with me or my team here: https://cbgonlinenutritioncoaching.com/application-ytWe'll map out:Your calorie targetProtein intakeMeal timingExactly what to eat around trainingNo guesswork. Just a clear plan.Follow us on Instagram: https://www.instagram.com/cbgnutrition/Subscribe for more videos on:Body recompositionCrossFit nutritionFat lossMuscle buildingPerformance nutritionHyrox trainingProtein strategies
Oggi vi porto un episodio chiacchierato dove rispondo alle domande che mi avete fatto nel box domande di Instagram (@bealanutrizionista).Fatemi sapere se questo formato vi piace e se avete altre domande a cui vorreste rispondessi, mandatemi pure unDM su Instagram!Per iniziare un percorso con me, puoi prenotare una consulenza gratuita dal questo link:calendly.com/beatriceleonforte-nutrizionista
Coach Ted talks about Body Recomp optimizing all other Lifted Academy curricula so that it is now a requirement alongside any other product offering. (Originally aired 01-19-2024)
Most women working on body recomp are making at least 3 of these 9 mistakes without even knowing it — and fixing them changes everything. In this episode, I'm breaking down the exact mistakes that were holding me back (yes, I made all 9) and what to do instead so your body can actually respond.From how you think about cravings, to your macro strategy, to how much you're relying on caffeine to get through the day — these are the sneaky things that stall your progress and keep you stuck in the cycle of losing and regaining.
Coach Ted talks about where the body recomp principles revealed themselves and how he incorporated them to achieve anomalous levels of success. (Originally aired 01-16-2024)
Coach Ted talks about the importance of macronutrient ratios, but more about commitment to the process. (Originally aired 01-15-2024)
Stop looking for the magic pill. It doesn't exist. But this stack is the closest thing to it.Most people are looking at Ozempic or extreme calorie cutting to fix their body composition. They're destroying their metabolism and losing muscle in the process. If you want to look strong, perform at an elite level, and actually keep your results, you need to stop guessing and start using the science.In this video, we break down the Top 3 supplements for body recomposition that actually work. We're moving past the myths and showing you how to fuel your performance while leaning out.STOP THE GRIND. START THE BREAKTHROUGH.
Welcome backkk to the pod!!Today I am talking all about maintenance phases, inspired by own recent maintenance phase/I hope you enjoy, and don't forget to share and tag me on insta @emma.currivan xoxoCHAT TO ME ABOUT COACHING ON WHATSAPPJOIN MY PATREON HERE - just 5.99 a month hehe xTo submit a question for a Q&A episodeclick hereDon't forget to subscribe to my YouTube channel!Catch you in the next one xoChapters00:00 Introduction and Personal Updates07:31 The Importance of Maintenance Phases11:14 Understanding Energy Balance and Body Recomposition19:02 Research Insights on Body Recomposition20:52 Recomposition at Maintenance Calories26:25 The Importance of Training Quality28:41 Navigating Maintenance Phases33:03 Strategies for Successful Maintenance39:08 Balancing Surplus and Maintenance for Growth
Bulking, cutting, bulking, cutting. If you've been through that cycle and ended up further from your goal than when you started, there's a reason the yo-yo keeps repeating, especially over 40.Learn about the metabolic adaptation and hormonal changes that make long diet phases more difficult (and sometimes unsustainable), a creative approach called intermittent dieting (not to be confused with intermittent fasting), a very powerful weekend refeed strategy, and the exact structure of a mini-cut and mini-bulk protocol including rate of loss, protein targets, surplus size, and the ratio of building to cutting.Plus learn the ONE warning sign that tells you to end a mini-cut early, even if you planned to go longer.Check out Fitness Lab (20% off through May 8), the AI coaching app built for adults over 40 who want daily structure, training feedback, biofeedback tracking, and meal planning that fits real life. Take the free onboarding quiz before you buy. 20% off all plans through Friday, May 8:https://witsandweights.com/appTimestamps:0:00 - Bulking, cutting, and the yo-yo recomp cycle 5:24 - Metabolic adaptation during continuous dieting 7:10 - Hormonal disruption, testosterone, and estrogen after 40 9:20 - Muscle loss acceleration during longer cuts 10:06 - Large vs. small surplus and fat gain during bulks 12:12 - 2-week intermittent dieting blocks vs. continuous restriction 18:01 - Saturday meal planning for tight-window phases 21:31 - Mini-cut structure, rate of loss, and protein 26:06 - Mini-bulk surplus size and the 4-to-1 ratio 31:32 - Strategic cycling vs. phase-hopping 35:18 - Bonus: one reason to end a mini-cut earlyEpisode Resources:My favorite macro tracking app (works even better alongside Fitness Lab!): MacroFactor (affiliate code WITSANDWEIGHTS for 2 weeks free)
Not all workouts are built the same - and if your goal is body recomposition, that matters.In this episode, I'm breaking down the difference between straight sets, supersets, and circuits so you can better understand what each one is, what each one is good for, and how they actually impact your results.A lot of women have been taught to think that the “best” workout is the one that leaves you the most sweaty, out of breath, and exhausted. But harder is not always smarter, especially when your goal is to build muscle, get stronger, and change your body composition.I'm also sharing how I use these different training styles inside my UFYF: Fit Club, and why workout structure should always match the goal.If you've ever wondered why some workouts feel more strength-focused, why others move faster, or whether circuits are “bad” for body recomposition… this episode will help clear it up.In this episode, we cover:What straight sets, supersets, and circuits actually areWhat each workout style is best used forWhich structure tends to work best for body recompWhy ‘sweaty and exhausted' does not automatically mean effectiveHow I use these methods inside Fit ClubLinks/Resources:SHOP UFYF merchandiseGrab your FREE Body Recomp Meal Prep and get the UFYF NewsletterSHOP Kion - my favorite Protein, EAA's and Creatine!Listen to the Girls with Opinions PodcastJoin FIT CLUB, my monthly membership with workouts you can do at home or the gymJoin PRIVATE COACHING, my 1:1 program (choose 3 or 6 month option)Connect with me on Instagram @kristycastillofit and @unfuckyourfitnesspodcastJoin my FREE Facebook group, Unf*ck Your FitnessClick HERE for my favorite fitness & life things!Send me a text with episode ideas or just to say hi! Support the show
In this episode, Tina is joined by fellow Functional Diagnostic Nutrition Practitioner, Margaret Powell, to explore microdosing GLP-1s and how it may support body composition and overall health (not just a lower number on the scale). Rather than relying on higher doses for rapid weight loss, they break down how a more strategic, lower-dose approach may help support appetite regulation, muscle retention, and metabolic health, while potentially minimizing some of the common side effects seen with standard dosing. Here's what you'll learn: - How stress impacts blood sugar, inflammation, and fat gain - The right way to use GLPs so you don't wreck your metabolism - Why microdosing peptides and going slow leads to better results - How reverse dieting (eating more) helped her finally lose 20 pounds - The biggest mistake she made with training and what finally worked - How a constant “go, go, go” lifestyle was keeping her inflamed - Her exact microdosing protocol for improving her body composition Start your GLP microdosing journey: https://elliemd.com/product/glp1-gip-b12-longevity-microdose?bp=tinahaupert Join Peptides for Practitioners: https://www.carrotsncake.com/offers/TrVo7mCz?coupon_code=PFPTINA Subscribe: https://carrotsncake.substack.com Connect with Tina Haupert: https://carrotsncake.com/ Facebook: Carrots 'N' Cake https://www.facebook.com/carrotsncake Instagram: @carrotsncake https://www.instagram.com/carrotsncake YouTube: Tina Haupert https://www.youtube.com/user/carrotsncake About Tina Haupert: Tina Haupert is the owner of Carrots ‘N' Cake as well as a Certified Nutrition Coach and Functional Diagnostic Nutrition Practitioner (FDN-P). Tina and her team use functional testing, peptides, and a personalized approach to nutrition to help women find balance within their diets while achieving their body composition goals. Connect with Margaret Powell, FDN-P: https://fueledandfree.com/ Facebook: https://www.tiktok.com/@margaretannpowell Instagram: https://www.instagram.com/margaretannpowell About Margaret Powell, FDN-P: Margaret is the Founder of Fueled & Free Nutrition, a Certified Holistic Nutritionist + Holistic Health Coach since 2019, Functional Diagnostic Nutritionist and owner of an integrative virtual wellness clinic that has helped hundreds of women on their journey to optimal health. She knows from her own personal health journey that it's possible to reclaim her body after years of struggling. Her health journey led her to become the practitioner that she is today — She created the programs that she wish she had 10 years ago when she struggled mentally and physically with her own chronic digestive and hormonal symptoms. She was confused and overwhelmed, dismissed by health providers who didn't take the time to understand the “why” behind her symptoms. When she discovered Functional Nutrition and worked through the process of unraveling the root causes behind her struggles, everything changed.
Stop counting every gram of rice. This is the "lazy" secret to effortless body recomp for functional fitness athletes who are tired of tracking macros.
In this episode of the Flex Diet Podcast, I sit down with Dr. Ashley Dwyer, a PharmD-turned nutrition and fitness coach, to cover a wide range of topics, with a strong focus on PCOS (polycystic ovarian syndrome), a metabolic condition that affects fertility, cycles, and systemic health. We dig into practical lifestyle strategies for insulin-resistant PCOS, including balanced meals, protein and fiber, blood sugar management, movement, and stress reduction, plus why long-term keto often isn't a great fit. We also discuss GLP-1 medications, including concerns about HRV and resting heart rate, and why foundations and coaching matter when someone uses them. Finally, we discuss the current “wild west” of peptides, the lack of human data, dosing and purity issues, and the importance of transparency, consistency, and identity-based behavior change for body composition and long-term health. Sponsors: Flex4: Dr Ashley Dwyer's top 4 things for women to improve body composition: https://miketnelson.com/flex4 Daily Fitness Insider Newsletter: https://flex-diet.kit.com/bfa1510fa8 Check out: Real Coaches Summit 2026: https://realcoachessummit.com Available now: Grab a copy of the Triphasic Training II book I co-wrote with Cal Deitz here. Episode Chapters: 05:02 Meet Dr Ashley 06:16 PCOS Explained 09:37 PCOS Nutrition Basics 11:31 Keto And Thyroid 15:21 Stress And Cardio 18:27 GLP1 Heart Effects 22:21 Maintenance And Habits 30:27 Identity And Mindset 32:56 Identity Reps and Habits 33:25 Daily Affirmations and Reminders 34:23 Taming Negative Self Talk 36:24 Peptides Hype and Risks 38:18 Anecdotes Dosing and Quality 42:38 Influencers Quick Fixes Foundations 43:56 Research Funding and Regulation 47:40 Transparency Natty vs Enhanced 49:55 Coaching Clients on Supplements 56:20 Outro Summit and Disclaimers Flex Diet Podcasts you may enjoy: Episode 359: Debunking Women's Fitness Myths with Dr. Lauren Colenso-Semple YouTube: https://www.youtube.com/watch?v=AG_iahp6t40 Episode 292: Expert Insights on Pelvic Floor Health, Stress Management & Functional Technique with Dr Catrina Fabian YouTube: https://www.youtube.com/watch?v=J3V3tCse-IA Connect with Dr Dwyer: Instagram: https://www.instagram.com/dr.dwyer Get In Touch with Dr Mike: Instagram: Drmiketnelson YouTube: @flexdietcert Email: Miketnelson.com/contact-us
→ Free Body Recomp Strategy Call | Yes, we were wrong... But luckily for you, you get to learn from our mistakes.Today we go through the training and nutrition beliefs we've had to unlearn over the years. From things like deload frequency, training to failure, and calorie surpluses, to rep ranges, progressive overload, training frequency, and more.You'll learn:How much volume you actually need to maintain muscle once you've built itWhen a calorie surplus is and isn't required to build muscleIf you should train to failure or leave reps in the tank (RIR)If taking deloads is necessary to manage fatigue and avoid overtrainingHow progressive overload actually works and how to appy itIf you've been lifting for years and feel like progress has stalled, something on this list is probably part of the reason.→ Get a FREE Month of Coaching (Podcast Special) → Book a Free Body Recomp Strategy Call → Get My Free Body Recomp Guide → Follow Kade on Instagram
In this episode, Kayla Durck discusses the common fitness goals of women, focusing on body recomposition, losing fat while building muscle. She emphasizes the importance of understanding body composition, the misleading nature of the scale, and the hormonal fluctuations that can affect weight. Kayla outlines the challenges of achieving simultaneous goals, the necessity of a structured approach to nutrition and training, and the key components for successful recomp, including adequate protein intake and progressive training. She also addresses common myths and frustrations women face in their fitness journeys, encouraging patience and consistency for long-term success.Chapters00:00 Understanding Body Recomposition00:00 The Science Behind Recomping00:00 The Role of Body Composition02:16 The Scale: A Misleading Metric04:25 Mindset Shifts for Effective Recomping08:16 Caloric Surplus vs. Deficit in Recomping11:47 The Challenges of Simultaneous Goals14:35 Navigating Progress Plateaus17:06 Creating Structure in Your Fitness Journey20:04 Finding Balance and Avoiding Burnout21:13 Strategic Recomposition: The Importance of Load and Nutrition25:09 The Core Components of Successful Recomp: Training and Nutrition28:44 Common Pitfalls in Recomp: Training Hard vs. Training Smart34:17 Debunking Myths: Understanding Weight Training and Fat Loss41:28 The Long Game: Patience and Consistency in RecompWatch on YoutubeIf you are ready for support in reaching your goals this year, apply for 1:1 coachingShare feedback/send fanmailFreebies/ProgramsTransformation Roadmap + Free Training (Why You're Stuck and How to Get in the Best Shape of Your Life)Apply for the Transformation ProgramHigh Protein/Macro-Friendly Recipe eBookAll links Support the showInstagram | TikTok | YouTube | Pinterest
Most people still think about physique transformation in black & white: you're either cutting or you're bulking.But in my coaching, I use a third strategy—body recomposition—when it's the right client, at the right time, under the right conditions.This episode breaks down exactly how I coach recomp phases to help high performers improve both ends of the spectrum—gain muscle & lose fat at the same time—while optimizing their health, recovery & long-term sustainability.If you're a high performer, physique enthusiast or high-level lifestyle client looking to elevate your approach, this episode will give you the full framework.WE COVER:WHEN & WHY I USE RECOMP PHASESWHO RECOMP PHASES ARE BEST FOR & WHO THEY'RE NOT FORTHE CLIENT CONDITIONS I LOOK FOR BEFORE DEPLOYING RECOMPSETTING THE FOUNDATION FOR RECOMPINGNUTRITION STRATEGY FOR BODY RECOMPTRAINING STRATEGY FOR RECOMPINGLIFESTYLE, STEPS & RECOVERY STRATEGYPSYCHOLOGY OF RECOMPINGHOW THIS FITS INTO MY HEALTH-CENTRIC COACHING MODEL TO BUILD A BODY THAT'S BOTH RESPONSIVE & RESILIENTIf you've ever been stuck between wanting to build but not wanting to gain fat or wanting to lean out but not sacrifice muscle, this episode is for you.WHERE TO CONNECT WITH ME:Follow Brandon on IG: https://www.instagram.com/brandondacruz_/Email: Bdacruzfitness@gmail.comFor Info on Brandon's Coaching Services: https://form.jotform.com/bdacruzfitness/coachinginquiryBrandon's Website: https://www.brandondacruzfit.comMy Reading Recommendations: THE MUSCLE & STRENGTH PYRAMIDS https://getdpd.com/cart/hoplink/25469?referrer=1l54og96lf1ccw
Today's episode is another fun Q&A pulled straight from my Instagram community!I received quite a few questions related to fitness and workouts, so I wanted to dive deeper into them here. From belly fat myths, to cardio timing and body recomposition in perimenopause, this one is ALL about cutting through the confusion, and focusing on what actually matters on your fitness journey. You should know by now I'm not here to give you gimmicks or BS - just real answers to questions you're already asking (or secretly Googling - no judgement)!If you're in perimenopause and struggling, you're NOT alone, and you're not broken. Focus on things like strength training, protein, daily movement, sleep, and stress management. Consistency matters now (more than ever), and you absolutely CAN see success with body recomp in this season!Episode recap:How core exercises + training actually impact your bodyFull-body workouts vs. body-part split workoutsKey differences between hypertrophy & strength trainingWhy both unilateral AND bilateral lifts belong in your workout programThe truth about cardio timing + how to incorporate it with body recompHow to approach body recomposition during perimenopauseLinks/Resources:Get your Kion creatine and EAAsGrab your FREE Body Recomp Meal Prep and get the UFYF NewsletterListen to the Girls with Opinions PodcastJoin FIT CLUB, my monthly membership with workouts you can do at home or the gymPRIVATE COACHING is my 1:1 program (choose 3 or 6 month option)Connect with me on Instagram @kristycastillofit and @unfuckyourfitnesspodcast so we can keep this conversation going-be sure to tag me in your posts and stories!Join my FREE Facebook group, Unf*ck Your FitnessClick HERE for my favorite fitness & life things!Send me a text with episode ideas or just to say hi! Support the show
In this episode, I break down the difference between weight loss and body recomposition, and why chasing the scale alone often backfires. I explain how muscle, metabolism, and strength play a huge role in getting lean, toned, and staying that way, especially for active women who want results that actually last.Fit For Hiking Guides — Workouts to get you trail-ready.Mountain Metabolic Coaching — Fat loss, body recomposition, nutrition, hormones, performance, all with full 1:1 coach support. More Resources — Wellness tips, hiking + travel guides, and blogs.Shop My Favorite Gear — Amazon storefrontFit For Hiking Instagram Bradee Instagram
If YOU'RE ready to make real, sustainable change in your life, jump on a free call with us - https://physiquedevelopment.typeform.com/to/ToP9TYLEIf you're disciplined, busy, and frustrated that your body isn't responding the way it used to, you're in the right place. Over the last few episodes, we've broken down why high performers get stuck, why discipline eventually stops being the solution, and how the same traits that drive success in your career and life can actually hold you back when it comes to your body.Throughout the series, questions started to roll in, and this episode is dedicated to answering them. Sue and Alex talk through what it really looks like to balance ambition with a full life—how to think about training volume, manage mental load, navigate identity shifts, and make progress without feeling like everything has to be optimized or urgent in order to matter.This conversation is about building a system that supports long-term progress—one that fits your life, not one that competes with it.Have questions for future episodes or a topic you'd like us to cover? Submit them here - https://forms.gle/AEu5vMKNLDfmc24M7Check out our FREE 4-Week Glute Program - https://go.physiquedevelopment.com/freegluteprogram701788And keep the gains rolling with 12 MORE weeks of glute growth (use code POD at checkout for $25 off!) - https://train.physiquedevelopment.com/workout-plans/963551As always, it is our goal not only to supply you, the listener, with valuable insights on the topics or questions but also to plant some seeds for further research and thought. Be sure to like and subscribe and leave us a review wherever you're listening if you loved this episode!Timestamps:(0:00) Today's topic(1:00) Question #1(13:29) Question #2(20:04) Question #3(23:53) Question #4(26:53) Question #5(32:42) Wrap-upOPTIMIZE Your Muscle-Building:Why You're Not Building Muscle Even Though You Lift Weights - https://pod.fo/e/3542c6Why You DON'T Need a Huge Surplus to Build Muscle - https://pod.fo/e/358b03How to Build Muscle While MINIMIZING Fat Gain (Part 1) - https://pod.fo/e/35d759How to Build Muscle While MINIMIZING Fat Gain (Part 2) - https://pod.fo/e/361fc8How Long Should a Muscle‑Building Phase Really Last? - https://pod.fo/e/366a56Follow us on Instagram:Coach Alex - https://www.instagram.com/alexbush__Coach Sue - https://www.instagram.com/suegainzPhysique Development - https://www.instagram.com/physiquedevelopment_Physique Development Podcast - https://www.instagram.com/physiquedevelopmentpodcast----Produced by: David Margittai | In Post MediaWebsite: https://www.inpostmedia.comEmail: david@inpostmedia.com© 2026, Physique Development LLC. All rights reserved.
Try Calocurb, a 100% natural appetite support supplement that activates your body's GLP-1 signals to reduce cravings by 40% and hunger by 30% within one hour. It's a helpful tool for your next recomp or fat loss phase. Get 10% off at witsandweights.com/calocurb--If you're over 40, cutting calories to lose fat can backfire.Why? Because if your approach is too aggressive or your stress is too high, your hunger spikes, training suffers, and you often regain everything you lost when you increase calories again.Body recomposition (losing fat while building or preserving muscle simultaneously) can avoid this. It's not just a physique strategy but also an appetite strategy.In this finale of our 8-part appetite series, you'll learn why body recomp avoids the hunger cascade that derails most fat loss attempts. Discover my Recomp Ladder framework that prioritizes your levers in the right order.Get 3 ready-to-use body recomp plans: aggressive maintenance for efficiency-focused recomp, small deficit recomp for faster results without hunger, and the build-then-mini-cut approach for breaking plateaus.You'll also learn who recomp works best for (hint: if you're over 40 with an inconsistent lifting history, you're in the sweet spot), the 5 most common recomp pitfalls, and a simple 2-metric check to know if your recomp is actually working (no scale weight required).Timestamps:0:00 - Do you actually need a deficit to lose fat? 3:20 - What body recomp really means (and what it's not) 5:22 - Recomp as an appetite management strategy 7:10 - 3 reasons recomp works better after 40 11:32 - Who body recomp works best for 14:43 - When recomp gets harder (and what to do instead) 15:53 - Appetite support during recomp 18:05 - The Recomp Ladder (5 levels) 21:42 - 3 specific plans for body recomp 25:04 - 5 common recomp mistakes and how to fix them 30:35 - Bonus: Quick 2-metric body recomp check (hint: NOT the scale)Support the show
want real definition? eat enough to train hard, recover and grow. this is how eating at least maintenance calories with protein and carbs create lasting shape without yo-yo dieting.you don't get a sculpted body by starving it. in this conversation with ali gilbert, we show how eating enough lets you lift better and look leaner. we cover the big rocks first: high protein, smart carbs, progressive strength training and maintenance habits that actually fit busy life.we unpack why chronic deficits flatten your shape, why “clothes fit” and body fat scans can derail you, and how macro calculators miss your history and context. you'll get practical protein playbooks (targets, lean swaps, easy meals), carb timing that powers lifts and calms cravings, and a simple way to track without obsession. we also talk real-world flexibility: travel days, shakes over tupperware, and how to keep momentum when life gets loud.mindset matters too. expect slow, steady change, learn to be ok with fluctuations, and build the skill of maintenance so you can dip into short cuts when it makes sense and then return to fueling. the result: more muscle, better performance, and a look that lasts.takeaways• the “eat more to look better” paradox explained• protein setups that keep you full and on track• carbs for performance, recovery and mood• ditching bad metrics in favor of prs and habits• when to cut, when to maintain, how to decide
Get Fitness Lab (20% off through January 2), the #1 fitness app that adapts to YOUR recovery, YOUR schedule, and YOUR body. Now available for iPhone and Android. Build muscle, lose fat, and get stronger with daily personalized guidance.—Body recomp, build muscle, and lose fat without wrecking your metabolism. Have you ever wondered why weight loss leaves you smaller but not better? What if muscle, not weight loss, is the real driver of transformation?I break down why chasing the scale backfires and how building muscle changes everything. Muscle improves metabolism, insulin sensitivity, nutrient partitioning, and how much you can eat while staying lean. I explain why weight loss without strength training often leads to muscle loss, fatigue, and rebound fat gain, especially for men's health, women's fitness, and anyone focused on longevity. This is about evidence-based fitness and evidence-based nutrition, not quick fixes.I also share why strength training over 40 is non-negotiable for health, body positivity, and sustainable results, plus the simple daily habit that surprised me by accelerating muscle-building without more gym time.If you want real body recomp and a physique that actually looks trained, this episode will reframe how you approach nutrition and fitness. Tune in to learn more.Today, you'll learn all about:0:00 – Why weight loss fails1:11 – Muscle vs scale obsession9:01 – How muscle boosts metabolism6:34 – Insulin sensitivity explained17:45 – Why dieting backfires27:34 – Body recomp done right30:19 – Protein and training priorities34:54 – Muscle and longevity38:01 – The daily habit that accelerates growthPrevious episodes mentioned:Ep 362 – Fat Loss WITHOUT a Calorie Deficit? (Body Recomp Explained)Ep 384 – Build Muscle WITHOUT Bulking if You Want Lean GainsSupport the show
Welcome to the Mind Muscle Connection Podcast!In this solo episode, I dive deep into the 7 Common Cardio Mistakes Lifters Make In a Body RecompI'll walk you through the biggest mistakes I see when it comes to cardio and body recomposition from relying only on steps to turning your lifts into cardio. You'll learn how to program smarter, why progressive overload still matters, and how cardio can actually improve your recovery and training performance.If you've been avoiding cardio or just doing it mindlessly, this episode will reframe everything so make sure to tune in!Let's talk about:IntroductionImportance of Cardio for Lifters#1 Only Doing Steps#2 Using Cardio to Burn Calories#3 No Progressive Overload#4 No Anchor Sessions#5 Not Tracking Cardio Progress#6 Turning Lifting Into Cardio#7 Only Doing Cardio in Fat Loss PhasesProgressive 6 Method by Dr. Mike T. NelsonFollow me on Instagram for more information and education: @jeffhoehn_FREE 30 Min Strategy Call: HEREBody Recomp Checklist 2.0 HERENutrition Periodization Masterclass: HEREHow You Can Work With Me?: HERECoaching application: HERE
Get 20% off Fitness Lab through January 2nd. Take the free 2-minute quiz to see your complete custom plan before you pay anything:https://witsandweights.com/app--Since launching Fitness Lab in November, I've gotten dozens of questions about how it works, who it's for, and how it fits with your existing tools and routines.So I chose the 15 most common to answer in this episode!I'm already tracking macros in MacroFactor/Cronometer/MyFitnessPal. Do I need to stop using that?How does meal photo analysis actually work without counting calories?Should I join Physique University or just use the app? Or both?Can I follow my own training program or do I have to use the app's?I'm 52 with a bum shoulder (or other limitation). Will this actually work for me?How does it handle my marathon/endurance training on top of lifting?Does this replace working with you 1-on-1?What if I have a question about something specific, like I'm stuck on a plateau or confused about what to do next?I'm on TRT and my wife's dealing with perimenopause. Does the app account for hormones?What happens when I travel or life implodes and I miss a week?How long until I see actual results? Be honest.Can I build muscle and lose fat simultaneously?How does the app actually help me stick with this long-term? I know what to do, I just can't seem to stay consistent.I've failed every diet. Why would this be different?What happens after the 4-phase program? Is this a temporary thing?Ready to see your personalized plan? Take the FREE onboarding quiz and get 20% off through January 2nd if you decide to try the app:https://witsandweights.com/appSupport the show
Get 20% off Fitness Lab to receive AI-powered coaching that analyzes your meal patterns, identifies missing nutrient density, and adapts your training and nutrition based on biofeedback. Use this special link for 20% off:https://bit.ly/fitness-lab-pod20--Most people build their nutrition from the top down: calories first, macros second, micronutrients as an afterthought. That approach works from a pure energy balance and weight loss perspective but often collapses during body recomposition when you're trying to lose fat and build muscle.Discover why the traditional nutrition hierarchy is backward and the 5 specific mistakes that prevent successful body recomp. Learn the bottom-up framework that makes simultaneous fat loss and muscle gain actually work.You'll understand why micronutrients drive metabolism and energy production, how flexible dieting fails without nutrient anchors, the fiber sweet spot for body recomp, why perfect macros can't overcome poor training performance, and how to use biofeedback instead of just tracking calories.This episode gives you a practical system to optimize nutrition for strength training, muscle building, and sustainable fat loss without feeling hungry, weak, or stuck on a plateau.Timestamps:0:00 - Flipping the nutrition pyramid for body recomposition 2:52 - Micronutrients and body recomp 7:12 - Constraint theory and metabolic bottlenecks 12:16 - Carbs, fat burning, and ATP 17:11 - Building nutrient-dense meal patterns for muscle gain 20:36 - Flexible dieting with nutrient anchors (not just IIFYM) 25:56 - The fiber "sweet spot" for digestion and metabolism 31:20 - Macro targets that support strength training performance 36:12 - Meal timing and tracking gym performance 40:10 - Using biofeedback over blind calorie trackingSupport the show
Welcome back to CBG Radio! Do you want to build more muscle while losing more fat at the same time? This is body recomposition. Today we're going over intermittent fasting and how it can help you do that, or if it's even right for you. There are very significant differences between men and women when it comes to fasting.________________________________The CBG Nutrition TeamWant to lose body fat, build muscle, and finally look like you do 4-5 WODs per week without tracking macros?Book a call with our team below!https://cbgonlinenutritioncoaching.com/application-ytConnect with us on IG!https://www.instagram.com/cbgnutrition/?locale=ko&hl=en
Most people chase body recomp with complicated plans. You only need one habit. When you master it, eating feels simple, and your results feel steady.Listen in and take the guesswork out of getting leaner and stronger.__________________________________________________________________________________________________The CBG Nutrition TeamWant to lose body fat, build muscle, and finally look like you do 4-5 WODs per week without tracking macros?Book a call with our team below!https://cbgonlinenutritioncoaching.com/application-ytConnect with us on IG!https://www.instagram.com/cbgnutrition/?locale=ko&hl=en
Is it really possible to lose body fat and gain muscle at the same time? The answer is yes, but only under the right conditions.In this episode of Candidly with Coffee, we break down the real science behind body recomposition and why midlife women often get confused or stuck. They explain exactly who can achieve fat loss and muscle gain simultaneously, how it works, why it's slower than you think, and the strategy required to make it happen.What you'll learn:✔️ Who is actually capable of body recomp (new lifters, high-calorie eaters, those with solid metabolisms)✔️ Why chronic dieters and cardio lovers struggle to build muscle✔️ The “Goldilocks zone” of calorie intake for recomp success✔️ Why progressive overload + protein is the foundation✔️ How meal timing boosts strength and recovery✔️ Why recovery is just as important as training✔️ Why most people should choose a dedicated build or cut insteadIf you're tired of spinning your wheels and want to understand what's realistic for your phase of life, this episode gives you the clarity and roadmap you've been missing.#BodyRecomp #FatLossAndMuscleGain #MidlifeFitness #BuildNotBurn #ProgressiveOverload #StrengthTrainingForWomen #CandidlyWithCoffee #PodcastJoin this channel to get access to perks:https://www.youtube.com/channel/UC_8nonbBsA-mTli1KLlHlrA/joinWork with Jeaninehttps://www.jeanineescobar.comMike's YouTube Channel: @escoelitemindsetMike's Instagram: https://www.instagram.com/@escoelitemindsetSupport our Sponsors1UP Nutrition Code: JEANINEhttps://www.1upnutrition.com /discount/jeanineTranscendhttps://www.transcendcompany.com/escoeliteMegaFit Meals - Code Jeanine https://megafitmeals.rfrl.co/p75q7Built Bar Code: MRSCEOJhttps://builtbar.com?baapp=MRSCEOJSupport us by following on Social MediaAmazon Storefront: https://www.amazon.com/shop/mrsceo_jLTK Fashion Links: https://www.shopLTK.com/explore/MrsCEO_JInstagram: https://instagram.com/mrsceo_jInstagram: https://instagram.com/candidly_withcoffeeWeight Loss IG: https://instagram.com/@jsbodybootcampTikTok: https://www.tiktok.com/@mrsceo_j
Welcome to the Mind Muscle Connection Podcast!In this coaches roundtable episode, I sat down with Brandon and Jeremiah to talk through some of the biggest topics lifters are wrestling with right now. Volume For Muscle Growth, Body Recomp, Calorie Surpluses, Fasted Training and MoreWe get into how we think about volume, why some people grow with less and some need more, the real story behind body recomposition, why surpluses don't need to be aggressive, and where fasted training or cardio makes sense. We also talk through recovery, life stress, metabolism shifts, and why execution matters more than chasing the “perfect” program.If you're trying to build muscle, get leaner, or better understand what's worth your time in training and nutrition, this episode is a must‑listen.Let's talk about:Coaches RoundtableUpdate on JeremiahBrandon's X-Frame training splitBrandon's volume strategy then vs nowFull body split pros & consBody recompCalorie surplusesFasted trainingWhere to find Jeremiah and BrandonFollow Jeremiah on IG: https://www.instagram.com/jeremiahbair/?hl=en Website: https://linktr.ee/jeremiahbairFollow Brandon on IG: https://www.instagram.com/brandondacruz_/Check out Brandon's website: https://www.brandondacruzfit.com/Follow me on Instagram for more information and education: jeffhoehn_FREE 30 Min Strategy Call: HEREBody Recomp Masterclass: HERENutrition Periodization Masterclass: HEREHow You Can Work With Me?: HERECoaching application: HEREBody Recomp Checklist 2.0: https://chipper-producer-6244.kit.com/26b5c9f94a
Get Cozy Earth temperature-cooling sheets at witsandweights.com/cozyearth and use code WITSANDWEIGHTS for 20% offJoin the 6-Week Strong Finish Challenge starting November 18th at witsandweights.com/physique and use code FREEPLAN for a custom nutrition plan. Learn to maintain your strength and body composition through the holidays using flexible systems (optimal, minimum, and bailout strategies) instead of rigid plans that collapse under pressure.--Your body isn't listening. You train consistently, watch your protein, do everything the evidence says, but body recomposition isn't happening.The problem isn't your effort. It's the signal between your actions and your physiology.Discover the 5 biggest body recomp mistakes keeping intelligent, hard-working lifters stuck at the same body fat and muscle mass for months.You'll get specific fixes to align your training, nutrition, and recovery so your body can actually build muscle and lose fat simultaneously... even if you're over 40.Episode ResourcesTry MacroFactor free for 2 weeks with code WITSANDWEIGHTS at witsandweights.com/macrofactorTimestamps0:00 - Why your body ignores your effort despite consistent training2:49 - Mistake #1: Eating like you're dieting instead of building muscle8:17 - Mistake #2: Training to burn calories instead of build muscle 13:42 - Mistake #3: Ignoring recovery and sleep 23:20 - Mistake #4: Tracking the wrong metrics 28:25 - Mistake #5: Expecting rapid resultsSupport the show
Think the number on the scale is the ultimate measure of success? That smaller is always better? That hitting your "goal weight" will finally make you feel confident? You've been sold a lie. Today, I'm breaking down the 10 things you need to know about body recomposition so you can stop chasing the scale and start building the body you actually want. I'm also diving into why lifting heavy is non-negotiable, how to distribute your protein throughout the day, why carbs fuel your performance instead of making you gain weight, and how recovery creates the results you're chasing in the gym.If you're tired of being smaller but softer, weaker but lighter, or hitting your "goal weight" only to feel disappointed, this is the episode that's going to flip the switch. What's Discussed:(10:44) Weight loss shrinks you, body recomp reshapes you(16:59) Why fat loss alone backfires every time(20:05) How long recomposition actually takes (and why that's worth it)(22:51) Why muscle is your secret weapon for metabolism and longevity(24:37) Why lifting heavy is non-negotiable for body recomp(26:04) Protein distribution matters just as much as total intake(28:11) Why carbs are your friend, not your enemy(29:47) Recovery creates results (not just more workouts)(31:42) The only two supplements that actually matter(34:23) How to measure progress without obsessing over the scaleThank You to Our Sponsors:Timeline: Get you free 3-day trial of Mitopure gummies. Head over to timeline.com/taragummies to claim yours.Gym Starter Guide: Ready to stop waiting for "someday"? Download the free guide at https://www.broads.app/gym-starter-guide Your next step starts here:→ broads.app→ Follow along on IG: @broads.podcast | @broads.app
Discover all of the podcasts in our network, search for specific episodes, get the Optimal Living Daily workbook, and learn more at: OLDPodcast.com. Episode 3075: Eric Bach cuts through the noise around body recomposition, explaining why most people stay stuck chasing fat loss and muscle gain at the same time. By defining who can truly benefit from recomposition, and who should focus on cutting or bulking instead, he offers a clear roadmap to achieving real, measurable results. Read along with the original article(s) here: https://bachperformance.com/the-truth-about-body-recomp-fat-loss-and-muscle-gain-why-youre-spinning-your-wheels-and-how-to-fix-it/ Quotes to ponder: "You'll make better, faster gains by choosing one goal: cut or bulk and cycling smartly between them." "Trying to chase both at the same time puts your body in metabolic no-man's-land." "You don't need more motivation. You need more clarity, structure, and execution." Learn more about your ad choices. Visit megaphone.fm/adchoices
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