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 loss
• How food has been demonized and its impact on women’s nutritional choices
• Signs that your caloric intake is too low, including fatigue, poor sleep, and hormonal imbalances
• The risks of long-term undereating, such as metabolic slowdown and muscle loss
• The importance of a strategic, balanced caloric deficit for body recomposition
• How 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 fanmail

Freebies/Programs

Transformation Roadmap: Why you're stuck + scorecard

Apply for the Transformation Program

High Protein/Macro-Friendly Recipe eBook

All links

Support the show

Instagram | TikTok | YouTube | Pinterest

I see a lot of body recomps as a fitness coach, and one of the biggest reasons I see them fail comes down to the type of plan and the understanding of how to actually recomp.

In today's episode, I walk through why I see body recompositions fail, what the signs are that yours is going to fail, and exactly how you should structure your recomp if you want to see success.

Coaching programs linked below:

Hume Health Body Composition Scale

Share feedback/send fanmail

Freebies/Programs

Transformation Roadmap: Why you're stuck + scorecard

Apply for the Transformation Program

High Protein/Macro-Friendly Recipe eBook

All links

Support the show

Instagram | TikTok | YouTube | Pinterest

In today's episode, we're talking about the misconception around "hard" workouts and working hard for fat loss, and answering some of my most asked questions:

• "What really works for fat loss?"
• "Do I need to be working out for hours to see results?"
• "How much should I be eating for fat loss?"

And sharing how you can create an effective plan to see results, avoid becoming "skinny fat", and actually find a plan you can stick to with results that follow.

Watch on YouTube

Share feedback/send fanmail

Freebies/Programs

Transformation Roadmap: Why your stuck + scorecard

Apply for the Transformation Program

High Protein/Macro-Friendly Recipe eBook

All links

Support the show

Instagram | TikTok | YouTube | Pinterest