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The Body Recomp Podcast | Beyond Fitness

by Kade Howell

The Body Recomp Podcast is where smart lifters (like you) go to learn what actually works for losing fat and building muscle. No fads. No quick fixes. Just real, evidence-based strategies to get leaner, stronger, healthier... and more jacked, of course. I’m your host, Kade Howell — a coach, father, husband, and wiener dog dad. After coaching hundreds of clients to transform through body recomposition, I’m here to share the training, nutrition, and lifestyle principles that cut through the noise and actually create lasting change. Thank you for being here, and I hope you enjoy the show!

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Episodes

  1. Build Muscle Without Getting Fat: The Complete Guide to Lean Building | Ep. 135

    → Apply for 1-1 Body Recomp Coaching | Yes, you can build muscle without getting fat. This episode explains how. Most people either dirty bulk and gain too much body fat, or they're so scared of gaining fat they end up building very little muscle at all. This episode covers lean building: what it...

  2. Get Lean Without Losing Muscle (How to Avoid Looking Skinny Fat) | Ep. 134

    → Apply for 1-1 Body Recomp Coaching | Ever finished a cut only to feel smaller, weaker, and not much leaner? If so, stick around because today we're covering the five things that actually determine whether you come out of a cut looking lean and muscular... or just "skinny fat." You'll learn: How...

  3. How to Go From 20% to 10% Body Fat in 12 Months or Less (Complete Step-by-Step Plan) | Ep. 133

    → Apply for 1-1 Body Recomp Coaching | Most people struggle to get (and stay) lean because they lack a phasic approach. Today we're walking through exactly what the process of going from 20% to 10% body fat looks like and how to apply it to your own situation. (Hint: It's not just eating in a...

  4. Why You've Plateaued (And How to Keep Progressing as an Intermediate Lifter) | Ep. 132

    → Apply for 1-1 Body Recomp Coaching | Feel like you've hit a plateau despite training hard and staying consistent? You're not alone. In this episode, we break down why intermediate lifters hit a plateau, why just training more probably won't fix it, and exactly what to change to keep…

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  5. How to Get Lean Without Tracking Calories | Ep. 131

    → Apply for 1-1 Body Recomp Coaching | Tracking calories works. But is it sustainable? In today's episode, we're breaking down the habit-based system we use with clients to get and stay lean without logging a single calorie. We cover who should be tracking, who shouldn't, and exactly what to…

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  6. You're Probably Doing Too Many Sets (Here's How Much You Actually Need) | Ep. 130

    → Apply for 1-1 Body Recomp Coaching | Stuck in a plateau and thinking you just need to do more volume? That might be exactly what's keeping you stuck. In this episode, we're breaking down how training volume actually works, why adding more sets can potentially lead to worse results, and how to...

  7. We Were Wrong... Body Recomp, Progressive Overload, Training Volume, Training to Failure, Deloads, & More | Ep. 129

    → Apply for 1-1 Body Recomp Coaching | 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...

  8. Top 10 Dieting Mistakes: The Simple Fixes to Break Fat Loss Plateaus | Ep. 128

    → Apply for 1-1 Body Recomp Coaching | Not getting leaner despite feeling like you're doing everything right? In today's episode, we cover the 10 biggest dieting mistakes that keep people stuck even when they feel dialed in. You'll learn: Why your weekly deficit might be close to zero even when...

  9. Stuck Between Cutting or Bulking? The Recomp Rescue (Live Coaching) | Ep. 127

    → Apply for 1-1 Body Recomp Coaching | Can't decide between fat loss and muscle growth? You're not alone. This episode is a live coaching session with Gab, who lost 50 pounds but is now stuck between wanting to build muscle and being scared of gaining fat back. We break down when to prioritize...

  10. Eat More Food to Lose Fat Easier: The Truth About Reverse Dieting | Ep. 126

    → Apply for 1-1 Body Recomp Coaching | Been dieting for years and feel like your metabolism is broken? This episode reveals what's actually happening and how (or if) you can fix it. We're breaking down the truth about reverse dieting: how it works, when/if it can be beneficial, and how to…

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  11. 20 Low-Effort Habits & Tactics to Transform Your Physique in 2026 | Ep. 125

    → Apply for 1-1 Body Recomp Coaching | Most New Year's fitness goals fail because people over-commit and burn out within weeks. This episode covers 20 simple tactics and environmental hacks that make losing fat, building muscle, and optimizing your health actually sustainable (and much easier)....

  12. Staying Lean During the Holidays: Managing Weight Gain, Nutrition, & Mindset | Ep. 124

    → Apply for The Recomp Project | Balancing fitness/nutrition and the holidays can be rough... Most people either panic about every pound gained or let one event derail their progress. This episode covers how to navigate holidays and travel without losing your mind or your results. You'll learn…

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  13. Advanced Body Recomposition Strategies: The Phasic Recomp Approach | Ep. 123

    → Apply for 1-1 Body Recomp Coaching | If you’ve been lifting for years and feel like progress has slowed, this episode breaks down the phasic body recomposition strategy that allows you to keep building muscle and losing fat even as an advanced lifter. You’ll learn how to choose the right…

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  14. Get Lean with Less Effort: 10 Highest ROI Fat Loss Tactics | Ep. 122

    → 1:1 Body Recomp Coaching (FREE Month) | What if you could get lean without tracking macros or doing hours of cardio? In this episode, we reveal the 10 highest return-on-investment habits for fat loss. These are the exact strategies that will get you lean without requiring hours of meal prep or...

  15. Maximizing Muscle Growth: High vs Low Volume Training for Hypertrophy | Ep. 121

    → Apply for 1-1 Body Recomp Coaching | How much training volume do you actually need to grow? In this episode we cut through the noise and unpack what the research says about high vs low volume training, along with what we’ve seen work best with clients and ourselves. You’ll learn how to know if...

  16. Body Recomposition for Women vs Men: Can Women Build Muscle as Easily as Men? | Ep. 120

    → Book a Free Body Recomp Assessment | Is it harder for women to build muscle than men? Should women train or eat differently? Do hormones really make that big of a difference? In this episode with Anna (our Head Female Coach), we break down the real differences between male and female training…

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  17. The Ultimate Pre-Workout Warm-Up for Muscle Growth & Body Recomp | Ep. 119

    → Get a FREE Month of Coaching (Podcast Special) | What’s the best warm-up for muscle growth? Most people waste time foam rolling, stretching, or jogging before lifting. In this episode, we break down what the science (and real-world experience) says about warm-ups that actually improve training...

  18. Bulking vs Recomping: Can You Build Muscle Without Getting Fat? | Ep. 118

    → Body Recomp Coaching (Now HSA/FSA eligible) | Does bulking actually lead to more muscle growth than eating at maintenance / recomping? Today we're diving into the latest research comparing small and large calorie surpluses vs eating at maintenance to answer that exact question. You’ll learn…

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  19. How to Recomp with Limited Time & No Gym: Busy Dad Fitness Audit | Ep. 117

    → Apply for a Live Fitness Audit | In this episode, Kade coaches Michael—a father of two with limited time and a home gym setup—through a full fitness audit to optimize his training, nutrition, and long-term strategy. Whether you're a busy parent or just want to train smarter from home, this...

  20. The Skinny Fat Trap: 5 Mistakes to Avoid & How to Recomp | Ep. 116

    → Apply for The Recomp Project | If you’ve ever felt stuck between “too skinny” and “too soft,” this episode will help you build muscle, lose fat, and create a physique you’re proud of. Kade dives deep into the biggest "skinny fat" mistakes and what to do instead, including: → Why relying on the...

  21. Live Fitness Audit: Recomping a Stranger in 43 Minutes | Ep. 115

    → Apply for a Live Fitness Audit | In this brand new series, Kade sits down with real people to break down their goals, troubleshoot sticking points, and map out a clear plan to recomp—live on the podcast. In this episode, Navy Veteran Matt joins Kade for a raw, unfiltered coaching call where…

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  22. Why Your Workouts Might Suck (And What to Do Instead) w/ Coach Dawson | Ep. 114

    → 7-Day Transform Coaching Trial | In this episode, Kade is joined by Coach Dawson to break down how to choose and structure the right training plan. They share real client examples, common mistakes, and how to tailor your workouts to your schedule, recovery, and goals. Timestamps: 00:00 → Intro…

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  23. Picking the Perfect Training Split for Body Recomposition | Ep. 113

    → Apply for a Live Fitness Audit | In this solo episode, Kade breaks down one of the most common questions in fitness: “How many days a week should I train?” Whether you’re just starting out or you’ve been lifting for years, the right training split can make or break your results. Kade walks you...

  24. Get Fit with Less: NOT Tracking Macros, Training Smarter > Harder, Recovery Tips & More w/ Coach Jake | Ep. 112

    → Apply for 1-1 Body Recomp Coaching | In this episode, Kade is joined by Coach Jake to break down how to get great results with minimal time in the gym or kitchen—perfect for those juggling work, family, and life. They cover: → Minimalist training tactics – How to build muscle in just 2-3 short...

  25. Body Recomposition Secrets: Best Training Strategies w/ Coach Dawson l Ep. 111

    → Free Coaching Trial | Unlock the keys to effective training, muscle growth, and sustainable body recomposition. → Apply for 1-1 Body Recomp Coaching → FREE Body Recomp Transformation Guide → Kade's Instagram Episode Overview: In today’s episode, we break down the essentials of training for body...

  26. Fitness Success 101: Mindset Transformation, Motivation, Habits, & Goal-Setting | Ep. 110

    → Apply for 1-1 Body Recomp Coaching | Transforming Your Fitness Mindset: Motivation, Discipline, Habits, and Goal Setting → FREE Body Recomp Transformation Guide → Kade's Instagram Episode Overview: In today’s episode, we’re diving into the mindset side of fitness—something I don’t talk about...

  27. Recomp Strategies, Breaking Fat Loss Plateaus, Calculating Macros & Calories, Balancing Cardio/Lifting & More - Q&A with Coach Jake | Ep. 109

    → Apply for 1-1 Body Recomp Coaching | Navigating Plateaus, Recomp Strategies, Optimal Cardio for Fat Loss & More → FREE Body Recomp Transformation Guide → Kade's Instagram In this episode, we dive into a wide range of fitness topics, starting with personal updates and recent podcast milestones.…

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  28. Maximize Gains in Minimal Time: Time-Efficient Hypertrophy Training | Ep. 108

    → Apply for 1-1 Body Recomp Coaching | If you want to build muscle and lose fat without spending endless hours in the gym, this episode is for you. Tune in to learn how to maximize your results in minimal time. Enjoy! → FREE Body Recomp Transformation Guide → Kade's Instagram Keywords: Build...

  29. Transforming Your Physique (Guest Episode with Tim Gurule) | Ep. 107

    → Apply for 1-1 Body Recomp Coaching | Today's episode was recorded on The Dynamis Podcast with my good friend Tim Gurule. We talked all things training, nutrition, fat loss, muscle growth, and more. Enjoy the episode! → FREE Body Recomp Transformation Guide → Kade's Instagram Tim's Links: |...

  30. The Ultimate Guide to Fixing 'Skinny Fat' (How to Get Lean & Muscular) | Ep. 106

    → Apply for The Recomp Project | In this episode, we're covering everything you need to know to fix 'skinny fat'. If you want to build muscle AND lose fat to get a more lean, muscular look, this episode is for you! → FREE Body Recomp Transformation Guide → Kade's Instagram Keywords: Fix skinny…

    more

  31. Balancing Fitness & Travel: Enjoy Vacation Without Sacrificing Fat Loss or Muscle Growth Progress | Ep. 105

    → Apply for 1-1 Body Recomp Coaching | This episode is all about enjoying vacation without sacrificing your fitness progress. We go over tips and strategies for managing weight gain, setting the right expectations, the importance of taking breaks from a strict routine, and practical advice to...

  32. 10 Common Lifting/Fitness Myths (and Truths) | Ep. 104

    → Apply for 1-1 Body Recomp Coaching | In this episode, we tackle 10 common lifting myths that many people (including myself) have believed at some point. From the effectiveness of high reps vs low reps, the importance of soreness, the necessity of specific exercises, to the role of cardio in...

  33. Mastering Mini Cuts: A Guide to Fast & Efficient Fat Loss | Ep. 103

    → Apply for 1-1 Body Recomp Coaching | In this episode, we're talking about mini cuts (aggressive, short-term fat loss phases). Kade shares personal insights from his own mini cut experiences, covering the fundamentals of what mini cuts are, who they are suitable for, and their intended purpose....

  34. Realistic Rates of Muscle Gain, Women vs Men Training, Endurance vs Muscle Growth, Best Time of Day to Workout, & More - Q&A | Ep. 102

    → Apply for 1-1 Body Recomp Coaching | In this Q&A episode, Kade answers questions from listeners covering topics such as: Average rates of muscle gain, the best time of day to workout, how women should train vs men, training for endurance and muscle growth, what age muscle growth declines, how…

    more

  35. The Complete Guide to Body Recomposition - How to Lose Fat AND Build Muscle (Nutrition, Supplements, & Lifestyle): Part 2 | Ep. 101

    → Apply for The Recomp Project | In part 2 of The Complete Guide to Body Recomposition, Kade provides a comprehensive overview of body recomposition, focusing on nutrition, sleep, stress management, supplements, and activity levels. He explains how to set your calories and macros, how to adjust...

  36. The Complete Guide to Body Recomposition - How to Lose Fat AND Build Muscle: Part 1 | Ep. 100

    → Apply for The Recomp Project | In this episode, coach Kade dives into the topic of body recomposition. He explains that it is possible to build muscle and lose fat simultaneously, and outlines the four types of body recomposition. Kade covers everything you need to know about training for body...

  37. Weird but Effective Diet Hacks (How to Curb Hunger in a Calorie Deficit) | Ep. 99

    → Apply for 1-1 Body Recomp Coaching | In this episode, Kade delves into the topic of weird but effective diet hacks aimed at those striving to manage their calorie intake and conquer hunger pains during a diet. With personal anecdotes and scientific backing, Kade presents several intriguing...

  38. When to Change Your Workouts, Calculating Calories, How to Mini Cut, Protein Quality, & More - Q&A | Ep. 98

    → Apply for 1-1 Body Recomp Coaching | In this Q&A episode, Kade covers a range of topics including calculating maintenance calories, the benefits and considerations of mini cuts, how often to change your workout routine, and the optimal sources of protein. He provides practical advice and tips…

    more

  39. 40 Things I Wish I Knew Before Getting in Shape: Part 2 | Ep. 97

    → Apply for 1-1 Body Recomp Coaching | In part two of "40 Things I Wish I Knew Before Getting in Shape", Kade emphasizes the importance of taking progress photos, finding support, and avoiding aggressive dieting. Kade debunks myths about carbs and supplements, encourages prioritizing sleep, and...

  40. 40 Things I Wish I Knew Before Getting in Shape: Part 1 | Ep. 96

    → Apply for 1-1 Body Recomp Coaching | In this episode, Kade shares 20 things he wishes he knew before getting in shape. From the importance of nutrition to the role of muscle growth and the misconceptions about ab exercises, Kade provides helpful insights for anyone looking to make progress in...

  41. Calorie & Macro Tracking Tips for Quicker Fat Loss & Muscle Growth (Top 10 Mistakes to Avoid) | Ep. 95

    → Apply for 1-1 Body Recomp Coaching | Learn the ten most common mistakes people make when tracking calories and macros in this episode. Kade reviews the importance of accurate tracking, including condiments and oils, and the need to track consistently, even on weekends. He emphasizes the…

    more

  42. How to Eat More Protein (5 Steps to Crush Your Protein Goal) | Ep. 94

    → Apply for 1-1 Body Recomp Coaching | In this episode, Kade shares his strategies for hitting your daily protein target. He emphasizes the importance of protein for muscle growth, fat loss, and overall health. Kade provides five steps to ensure you meet your protein goals, including setting a...

  43. How to Get in the Best Shape of Your Life in 2024 - Full Guide on Fat Loss + Muscle Growth for the New Year | Ep. 93

    → Apply for 1-1 Body Recomp Coaching | In today's episode, Kade shares his five-step guide to improving your health and fitness in 2024. He emphasizes the importance of calorie control, food quality, protein intake, exercise, and sleep. By focusing on these key areas, individuals can make...

  44. Building Big Arms, Protein Powder 101, Sugar vs Protein, Fitness Mindset Tips, & More - Q&A | Ep. 92

    → Apply for 1-1 Body Recomp Coaching | In this Q&A episode, Kade answers questions from his Instagram followers about various fitness topics. He discusses how to build big arms, the impact of different types of calories on weight, what makes a good protein powder, and mindset traits for someone…

    more

  45. 3 Ways to Recomp (The Best Route to Lose Fat & Build Muscle) | Ep. 91

    → Apply for 1-1 Body Recomp Coaching l In today's episode, Kade discusses the different routes for body recomposition which involves increasing muscle mass and decreasing body fat percentage. He categorizes recomposition into three main types: traditional recomp, muscle gain-focused recomp and...

  46. How to Get Better Results Doing Less (Realistic vs Optimal) - 5 Minute Fitness Tips | Ep. 90

    → Apply for 1-1 Body Recomp Coaching l Can you get more out of doing less? In this episode, we're going to quickly discuss one of the biggest things that holds people back from making a long-term change - trying to do too much. Enjoy this new episode of 5 Minute Fitness Tips! → FREE Body Recomp...

  47. Maintaining Weight Loss (5 Things to Do During & After Losing Weight) | Ep. 89

    → Apply for 1-1 Body Recomp Coaching l Most people can successfully lose weight... The hard part is maintaining that weight loss afterwards. So today we're discussing 5 things you should prioritize during and after losing weight to make sure the weight loss lasts for good. Hope it helps! → FREE...

  48. How to Set Up Your Diet for Muscle Growth (Full Guide) | Nutrition for Hypertrophy 101 | Ep. 88

    → Apply for 1-1 Body Recomp Coaching l Today we're digging into how to set up your nutrition for muscle growth. A few things we'll cover in this episode: • How to set your calorie target • How much protein you should eat • How much fat you should eat • How many carbs you should eat • How to…

    more

  49. How to Build Your Own Workout Plan for Muscle Growth (Full Guide) | Training for Hypertrophy 101 | Ep. 87

    → Apply for 1-1 Body Recomp Coaching | In this episode, we're doing a deep dive into training for muscle growth. After listening, you'll know exactly how to set up your own workout plan for the best muscle growth. We're going to cover topics such as: • How to pick the right training split • How…

    more

  50. Fitness & The Holidays | Tactics to Lose Fat / Build Muscle While Being Flexible with Your Diet & Exercise - Ep. 86

    → Apply for 1-1 Body Recomp Coaching | This is a challenging time of year to balance the holidays and our fitness journeys, but luckily there is a lot we can do to continue making progress towards our fitness goals while still enjoying the holiday season! Today, we're going to cover topics such…

    more
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ABOUT THIS SHOW

The Body Recomp Podcast is where smart lifters (like you) go to learn what actually works for losing fat and building muscle. No fads. No quick fixes. Just real, evidence-based strategies to get leaner, stronger, healthier... and more jacked, of course.

I’m your host, Kade Howell — a coach, father, husband, and wiener dog dad. After coaching hundreds of clients to transform through body recomposition, I’m here to share the training, nutrition, and lifestyle principles that cut through the noise and actually create lasting change.

Thank you for being here, and I hope you enjoy the show!

HOSTED BY

Kade Howell

CATEGORIES

health fitness

Frequently Asked Questions

How many episodes does The Body Recomp Podcast | Beyond Fitness have?

The Body Recomp Podcast | Beyond Fitness currently has 135 episodes available on PodParley. New episodes are automatically indexed when they're published to the podcast feed.

What is The Body Recomp Podcast | Beyond Fitness about?

The Body Recomp Podcast is where smart lifters (like you) go to learn what actually works for losing fat and building muscle. No fads. No quick fixes. Just real, evidence-based strategies to get leaner, stronger, healthier... and more jacked, of course. I’m your host, Kade Howell — a coach, father,...

How often does The Body Recomp Podcast | Beyond Fitness release new episodes?

The Body Recomp Podcast | Beyond Fitness publishes regularly with 135 episodes available. Check the episode list for the typical release schedule.

Where can I listen to The Body Recomp Podcast | Beyond Fitness?

You can listen to The Body Recomp Podcast | Beyond Fitness on PodParley by clicking any episode. We provide an embedded audio player for direct listening, and you can also subscribe via your preferred podcast app using the RSS feed.

Who hosts The Body Recomp Podcast | Beyond Fitness?

The Body Recomp Podcast | Beyond Fitness is created and hosted by Kade Howell.
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