I was chatting about one of the trickiest goals in nutrition: trying to lose fat and build muscle at the same time, also known as recomposition.

Here’s the thing. It can be done, but it’s not easy. You need to be really intentional with your training, nutrition, and recovery. It’s not about bulking and cutting at the same time; it’s more of a careful balancing act.

A big factor is your training age, meaning how long you’ve been lifting. If you’re new to resistance training, you can usually pull this off more easily. If you’ve been training for years, progress will be slower and harder to notice, which is why tracking multiple metrics (not just the scale) is so important.

I also talked about how key proper nutrition and strength training are if you’re chasing recomposition. You can’t outsmart the basics.

At the end of the day, I just encourage people to think carefully about whether aiming for both goals at once makes sense for them. It’s a slower process than focusing on fat loss or muscle gain alone, but if you’re patient and consistent, it can absolutely work.

Time Stamps:

00:00 The Holy Grail of Fitness Goals

05:25 The Importance of Training Age

10:32 Tracking Progress in Recomposition

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In this episode, I’m sharing my go-to strategies for making meal planning way less of a headache.

I’ll walk you through how I stack habits together so planning feels automatic, how I use tech to make the process smoother, and why mapping out the whole week (yep, weekends too) is a game changer.

I’ll also break down simple ways to save time with online shopping and keep your plan flexible without dropping the ball.

These are the same things I use myself and with clients, and my goal is to give you a bunch of practical tips you can steal to make meal planning less stressful and way more doable.

Time Stamps:

00:00 Introduction to Weekly Planning

05:27 The Benefits of Online Grocery Shopping

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I get asked all the time about calorie counting apps. What’s the “best” one? Honestly, it’s not about which app is the most accurate. The best app is the one you’ll actually stick with.

I’ve played around with the big names like MyFitnessPal and Chronometer. They both have their pros and cons, different features and different vibes, but the key is making sure you’re cross-checking the data and not just blindly trusting it.

Then there are the newer AI-driven ones like Carbon and MacroFactor. They’re pretty cool because they’ll actually adjust your targets for you based on how you’re tracking, instead of you having to figure it all out yourself.

At the end of the day, my goal isn’t to push one app over another. It’s to help you find the one that fits you, your lifestyle, your preferences, your level of patience with tracking. Because the “right” app isn’t the fanciest or the most high-tech one. It’s the one you’ll actually use consistently.

Time Stamps:

00:00 Introduction to Calorie Counting Apps

05:18 Chronometer: A Detailed Look

10:26 Conclusion and Final Thoughts

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