152. The High-Protein Meals + Gym Workouts Helping Me Build Muscle in My 30s (as a full time foodie)

  If you’ve been stuck in the cycle of under-eating, overdoing cardio, chasing weight loss, and wondering why you still don’t look toned, lean, or feel your best, this one will hit home. I talk through why I’m focusing on muscle building before entering a fat loss phase, how I’m approaching body recomposition for Thailand, and why playing the long game matters if you want sustainable results. In this ep, I share: - my current body recomp plan- a realistic gym and work routine- high-protein Thai green curry meal prep- thoughts on fat loss vs muscle building- why low calories and too much exercise can backfire- birthday celebrations, balance, and healthy lifestyle habits- a behind-the-scenes look at my week as an exercise physiologist and coach This is the kind of fitness journey I wish more women saw online - less extremes, more strategy. Because body recomposition is not about punishing yourself. It’s about fuelling properly, training with intention, building muscle, supporting your hormones, and creating a body that looks strong, lean, and healthy over time. Whether you’re into body recomp, high-protein meals, women’s fitness, realistic wellness routines, or healthy habits that actually fit real life, I hope this gives you both motivation and a better perspective.   Listen here, OR watch the video for the full visual scoop!  https://youtu.be/fi8GkyDj1fE   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