149. 2026 is the end of keto the start of balanced nutrition here's what will work

This podcast documents my mission to look better in my 30s than I did at 25 - without extremes and without calorie counting.   This episode is for women who feel stuck in fat loss, who work out consistently but don’t look “toned,” who are tired of extreme diets, and who want to lose body fat and build muscle without tracking calories or cutting out their favourite foods.   In this week of my 12-month body recomposition journey, I’m breaking down exactly what balanced nutrition actually looks like, how I structure my meals in a muscle building phase, and how I adjust portion sizes between a calorie deficit and a build. You’ll see a realistic full day of eating, how I balance macros without obsessive tracking, and how I train full body to maximise muscle growth while supporting recovery.   Inside this episode: - What a balanced plate looks like for fat loss and muscle gain- How to structure protein, carbs, fats and fibre for body composition- Portion adjustments for calorie deficit vs muscle building- A realistic week of eating in a build phase- Full body gym training for glutes, shoulders and overall muscle growth- How to handle cravings without guilt or “starting again Monday”- Why unsustainable gym challenges keep women stuck   I’m currently in a build phase, gaining weight intentionally to grow muscle before transitioning into fat loss. I share my weight trend, period update, progress reflections and how I decide when to increase calories. This is what real body recomposition looks like behind the scenes - not just highlight reels.   Subscribe for weekly eps on fat loss, muscle growth, balanced nutrition, body recomposition, and realistic online coaching insights.   Listen here, OR watch the video for the full visual scoop!  https://youtu.be/XPuCeO2TME0   Follow me on IG - https://www.instagram.com/fitandfreeacademy Follow me on TT - https://www.tiktok.com/@fitandfreeacademy   P.S. Please review my podcast, as it really helps get it out to more women that need to hear this. Review here:  https://podcasts.apple.com/us/podcast/the-fit-free-podcast/id1651978022