23. Science of Improving Body Composition

In this episode, we dive deep into the three key nutrition phases—cutting, reverse dieting, and maintenance—and break down what each one actually means for your body composition. I’m sharing the top mistakes I see people make when trying to lose fat, build muscle, or "tone up," and why bouncing between extremes might be keeping you stuck. Whether you're new to tracking or deep into your fitness journey, this episode will give you the tools (and truths) you need to fuel your body with strategy—not guesswork.