Best Body Recomposition Tips Podcasts (2025)

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Holiday greetings and Merry Christmas 2025. Thank you for listening to the podcast. 6:36

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22h ago6:36

6:36

Hi friends. This is a quick message from me to you, to wish you a Merry Christmas. Thank you for listening to the podcast. My heart goes out to you if you are someone who is walking through something hard. Life is full of ups and downs. I pray that you find the meaning, the beauty and the growth even in the painful times. Today, I want to send my l…

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Looking back to move forward: the system I use every year to find focus and level up in every area of my life 52:49

4d ago52:49

52:49

No matter your age, there are so many peaks in your life still ahead of you. The moment you stop believing it is the moment you initiate decline. Most people age in their mind first. We start getting old the moment we tell ourselves "My best days are behind me". We start getting old the moment we tell ourselves "It’s ok to be inside more, it's ok t…

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Staying Lean During the Holidays: Managing Weight Gain, Nutrition, & Mindset | Ep. 124 14:46

8d ago14:46

14:46

→ Get a Free Month of Coaching | 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 why weight fluctuations aren't fat gain, how to set rea…

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The Naughty and Nice list of body fat and muscle for men and women in their 40s 43:21

11d ago43:21

43:21

Body composition is your muscle-to-fat ratio and it is predictive of our longevity. People with highest muscle mass and ideal body fat live the longest and have the highest quality of life as they age. Ideally, men carry around 15% body fat and women around 20%. Studies find that healthy men carry more than 40% of their body weight as muscle and fo…

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3 simple tweaks you can make in your habits to keep losing belly fat and building muscle - Winter Proof series 40:44

18d ago40:44

40:44

It is the winter and we all hit this place: lower mood, lower energy, lower motivation, and lower will power because we are exposed to temptations every time we go to the store and see the box of Christmas cookies,... I really encourage you to listen to the last 5 episodes of this podcast (From #23 to #28) for more tweaks and SMALL things you can d…

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Advanced Body Recomposition Strategies: The Phasic Recomp Approach | Ep. 123 32:18

22d ago32:18

32:18

→ Book a Free Body Recomp Assessment | 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 starting point based on your body composition and goals, ho…

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Why we drink more in the winter: Mindset shifts and practical tips to help you limit alcohol this holiday season - Winter Proof Series 40:27

25d ago40:27

40:27

Studies have found that alcohol consumption is higher in cold countries and also increases in the last months of the year. The researchers suggest a link between shorter, darker days, colder temperatures and alcohol consumption due to the warming effects of alcohol. Colder countries have developed a culture around alcohol: making it (vodka), drinki…

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Bonus Holiday Health Gift guide: 15 ideas for amazing presents for longevity-focused people over 40 who want to lose belly fat 50:55

29d ago50:55

50:55

If you are like me, and love to give a gift that makes your person feel seen, feel cared for, and feel special; a gift that truly answers a need in their lives, or something luxurious they would not treat themselves to, then you will love this episode. In it I share 15 health gift ideas from 8 categories - for you to give or for you to receive this…

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The End of My Weight Loss Era — 7 Lessons I Learned Coaching Over 100 Women 12:10

29d ago12:10

12:10

I'm done. Not with you. Not with coaching, and not with this work… but I'm done leading with weight loss. I've said everything I needed to say about fat loss, emotional eating, consistency, metabolism, and the mindset shifts that help women change their bodies. That chapter is complete. So in this final chapter-closing episode of Lose the Weight, K…

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How comfort food causes belly fat and what to do instead to find comfort in the winter without sabotaging your fat loss goals - Winter Proof series 43:12

1M ago43:12

43:12

Winter is coming and with it, the real need for slowing down, cozy up and we suddenly crave comfort Most of us use comfort food to "treat" ourselves or alcohol to relax. Yes we cope with the stress of a bad day at work, the boredom from a life without fun, or the high pressure from responsibility. But when we cope, we don't change. When we cope, we…

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How to keep active in the winter to keep losing belly fat when all you want to do is hibernate - Winter proof series 31:43

1M ago31:43

31:43

Imagine feeling like you're ahead on your weight loss goals, and ahead of the curve when January 2026 rolls around, instead of feeling gross and looking for a way to "Detox" from the holidays... Today I'm giving you ways to stay active in the cold months and tips on how to feel motivated to move your body when everything in you tells you to stay in…

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Get Lean with Less Effort: 10 Highest ROI Fat Loss Tactics | Ep. 122 46:21

1M ago46:21

46:21

→ 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 six-day training splits. You'll discover how to natur…

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Thanksgiving: unlock the power of gratitude to boost motivation and self control in your weight loss and longevity journey - Winter Proof series 33:50

2M ago33:50

33:50

What if I told you that there is a very special supplement that seriously increases your chances of making good food choices, boosts your mood through real neurotransmitters released in your brain, helps you feel more rested and less stressed? And it’s free! Sometimes called vitamin G, it has some proven physiological effects that boost motivation,…

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Maximizing Muscle Growth: High vs Low Volume Training for Hypertrophy | Ep. 121 50:53

2M ago50:53

50:53

→ Transform Coaching (2-week free trial) | 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 you’re doing too much or too little, when to bias…

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Three tips to feast without indulging to avoid the holiday weight gain and still enjoy the season - Winter Proof series 27:10

2M ago27:10

27:10

Tis the season... Or definitely approaching: Thanksgiving, Christmas, work parties, end of the year celebration... Before you decide to completely write off the last 2 and half months of the year, or entirely give up on your weight and overall health to indulgence, hear me out. Instead, there is a way to approach this time of the year with enjoymen…

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Body Recomposition for Women vs Men: Can Women Build Muscle as Easily as Men? | Ep. 120 34:02

2M ago34:02

34:02

→ 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 and nutrition, and how to actually make progress regar…

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Embrace natural beauty and aging amidst the noise of the anti-aging cosmetic industry with Michelle Rose 29:53

2M ago29:53

29:53

Are you feeling it? The pressure of looking young no matter your age? If you spend any time on social media, you can't really escape the look: plump lips, high cheekbones, perfect brows, and no wrinkles,... As if this was the way we're all supposed to look. Even 20 some years old are going for the fillers, fake lashes, hair colors or injections to …

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Three mistakes I have made while building muscle in my 40s that slowed down my gains 36:28

2M ago36:28

36:28

I went to work, I built the habit of going to the gym. On the scale, it looked like I was going in the right direction: I was losing weight. But what looked like a win on the scale was a fail for my fitness and longevity! Why? I had lost 1.6 lbs of muscle and had added body fat... THAT is the most common mistake we make when on a weight loss journe…

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My weightlift routine: The principles I have used to add 5.5 pounds of muscle in my 40s 39:06

2M ago39:06

39:06

Hey! Are you in your 40s and feel bummed out when you look at yourself in the mirror? You don't recognize yourself and wonder if you will ever be able to lose that belly and feel strong again. I'm here to tell you that weight loss is a losing battle. In your 40s, it's time to shift to a different approach: body composition. Focusing on your muscle-…

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Get the lean body you long for in your 40s: stop trying to lose weight and do this instead 28:53

3M ago28:53

28:53

What if I told you that the secret to success in your weight loss, belly fat loss journey, was to completely LET GO the idea of losing weight. I bet many of you would panic and hold on even tighter to it. Maybe it sounds scary to not be doing everything you can to lose weight? Hear me when I say: Losing weight is a losing battle. There is absolutel…

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Put your gut health on autopilot while turning healthy foods into 5-star chef experience for smarter weight-loss and with Holly Howe 37:18

3M ago37:18

37:18

The gut-fat connection could be the secret to you finally getting rid of stubborn belly fat. To understand how a healthy gut microbiome could hold the key to reduce your waist-line, make sure to go back to episode 17 of this podcast. In this episode, I chat with Holly Howe, founder of the website MakeSauerkraut.com, author of Mouthwatering Sauerkra…

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The Ultimate Pre-Workout Warm-Up for Muscle Growth & Body Recomp | Ep. 119 25:29

3M ago25:29

25:29

→ 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 performance. You’ll learn why most warm-ups don’t hel…

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How fermented foods beat weight loss pills if you want to lose belly fat: the gut-fat connection 36:47

3M ago36:47

36:47

I have said this many time on this podcast: fermented foods are a must-have in your arsenal to reduce belly visceral fat. So today I am going to give you some science to back this up and share 4 links between your gut health and belly fat: 1. Some populations of bacteria that are unhealthy disrupt the gut barrier, which lets some pieces of bacteria…

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Bulking vs Recomping: Can You Build Muscle Without Getting Fat? | Ep. 118 27:31

3M ago27:31

27:31

→ 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 what the research actually shows, why traditional bulkin…

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The only one strategy you need to lose weight, get rid of belly fat and keep it off forever 34:57

3M ago34:57

34:57

95% of people who successfully follow a diet put the weight back on. The reason for that? A diet provides a temporary solution. But if you put the weight back and some, it’s a failing solution. And this is how too many of us are lifetime dieters: trying every diet under the sun, as if it was a matter of finding the right one. Spoiler: it is not. Yo…

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Why belly fat is last to go: are you unknowingly doing too much of the wrong things? 31:52

4M ago31:52

31:52

Today, I am going to explain to you how Fat Flux works for belly fat aka how fat gets broken down then burnt, so you can target belly fat. Because when you know these very specific things about how fat gets mobilized out of visceral belly fat, you are equipped with knowledge you can leverage. You can make the biology of visceral belly fat work for …

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Can Christians focus on longevity? 7 rules I follow for a longevity lifestyle in line with biblical principles 56:47

4M ago56:47

56:47

Believing in God and engaging with faith prolongs life. The research now shows that it adds an extra 4 year in lifespan, cut by 30% the risk of death, and brings a host of health benefits from psychological to physical. And yet the leading experts in the field of longevity never mention God. As a follower of Christ, I also see some very questionabl…

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EP 172: Should I Take GLP-1s for Weight Loss? 10:57

4M ago10:57

10:57

Tennis superstar Serena Williams just became the face of a GLP-1 weight loss campaign, and suddenly the conversation around medications like Ozempic, Wegovy, and Mounjaro feels impossible to ignore. In this episode, I'm sharing the truth about GLP-1s and how they actually work, what I've seen with my own clients who are on them, and the one thing t…

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8 foods to ADD - yes add ! - to your diet to specifically burn belly fat 35:11

4M ago35:11

35:11

Why is belly fat so hard to lose? Because visceral fat is a different beast. But that means we can use the specific biological properties of this fat to work for us. Burning belly fat is not all about a restrictive diet and it takes more than simply counting calories. Burning belly fat has a lot more to do with the QUALITIES of calories. What you e…

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How to break the bad habits sabotaging your weight loss: science-backed solutions to end emotional eating and stop using alcohol as a crutch 41:55

4M ago41:55

41:55

You are someone with a "bad" habit you want to break. You are on a weight loss journey and want to get rid of the belly fat but find that you have self-sabotaging habits of emotional eating. Or you use alcohol as a crutch, as your emotional support. And you know from listening to this podcast that this pattern is actually contributing to belly fat.…

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Fundamental mindset shifts to break the cycle of starting over and stay consistent with weight loss 20:37

4M ago20:37

20:37

Have you ever wondered why some people bounce so quickly after setbacks, but you just can’t seem to stick to the plan? Do you believe that things are happening TO you or happening FOR you? Do you see setbacks as part of the process, things that you can learn from? Or insurmountable obstacles If you feel stuck in a never-ending loop of starting on M…

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Why Belly Fat won't budge after 40: Solutions to address the 5 science-backed reasons for stubborn belly fat 40:03

5M ago40:03

40:03

Why is it so hard to lose belly fat? No matter what you do, you can’t seem to get a flat stomach. Are you slim everywhere else but despite your best efforts, still have a pooch? That’s so frustrating. For me this was a huge source of insecurity. Today I’m going to share 5 science-backed reasons why belly fat is so tough to lose for men and women in…

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The missing link in your belly fat loss plan: 3 tips to invest in muscle strength in your 40s without feeling overwhelmed 33:42

5M ago33:42

33:42

You’re in your 40s, grinding through long workdays, juggling deadlines and family. You catch a glimpse in the mirror, stomach hanging over, looking tired and feeling old. If you’re wondering “How am I going to turn this around without living in the gym?” or if you think you’ve tried it all and nothing worked, this episode is for you! Today we’re di…

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EP 171: How I Stopped Hustling and Started Healing: Nervous System Recovery, Hormones & Heartbreak 21:25

5M ago21:25

21:25

After years of hustling, heartbreak, and pushing through exhaustion, I finally did something different: I slowed down. And it changed everything. As I turn 44 today, I'm sharing the four biggest lessons that helped me heal my nervous system, recover from burnout, rebuild my metabolism, and redefine what strength means as a woman in her 40s. If you'…

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Your body, your edge. Five ways your muscle-to-fat ratio help you win big in life, from the boardroom to the bedroom 47:27

5M ago47:27

47:27

If you’re over 40, running a business or leading a team, your body is your most overlooked asset. We are going in details in the three most important metrics for longevity. We looked at VO2 max in episode 7, and today, we look at body composition. Body composition - the balance of muscle mass and body fat - is a strong predictor of how long and how…

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Exhausted and out of breath over 40? How VO2 max is the key metric to boost energy, supercharge work & family and live longer. 36:49

5M ago36:49

36:49

If you’re over 40, huffing and puffing while going up the stairs, you’re out of breath walking up the hills or you don’t have as much in the tank as you used to, this episode has the key number you need to track. You've noticed that you no longer have the energy for your family after a work day, and you miss being able to do fun things together. Be…

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Three must-know numbers for smarter weight-loss over 40: burn fat, power up work and focus on longevity 26:35

5M ago26:35

26:35

If you measure the wrong thing, you will do the wrong thing. In the 90s, Gordon Bethune saved Continental airlines from bankruptcy with this principle. The airline was tanking and they put all their effort in the goal to increase profitability. In order to do that, the airline was focused on measuring the cost of different operations in order to cu…

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How to specifically burn visceral belly fat: Your 3-step plan for sustainable results 32:18

6M ago32:18

32:18

Here is your competitive advantage, your edge: in this episode I share the 3 simple steps I guide people through in my 12 week coaching program to lose belly fat and build muscle mass. I have designed this plan to help you address what causes belly fat with actions targeting the top 5 drivers of belly fat, give you the keys to make food choices tha…

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Why visceral belly fat matters: How to measure it and everything you need to know to take action 28:53

6M ago28:53

28:53

Do you really know what belly fat is? Fat in the belly is a specific kind of fat, visceral fat, that is highly active, not in a good way. In this episode, you will discover: What is visceral fat Why it is deadly How to measure it What is normal or when to be concerned Why you should care about visceral fat This includes a way to measure visceral fa…

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How longevity lifestyles brought me back to life after burnout and why I levelled up to get a lean body 43:57

6M ago43:57

43:57

PhD scientist addicted to work, drinking too much and driven by anxiety, I had ALL the bad habits. At 35, I woke up to the irony of working in the lab on an anti-aging treatment, all the while aging faster because of my lifestyle. I quit lying, quit drinking, quit smoking, quit eating sugar. But it was too late and my career in research ended in a …

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What causes belly fat: The Top 5 (sneaky) drivers of visceral fat 27:25

6M ago27:25

27:25

Belly fat IS NOT inevitable as you get older. Instead, fat storage in the abdomen is a biological process that is predictable AND avoidable. As long as you understand what contributes to it. Spoiler: it’s not your age. In this episode, you will discover the top 5 drivers of belly fat (and #5 is a bombshell that you won’t see coming). Because once y…

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This myth is keeping you from losing belly fat + 3 specific solutions to target visceral fat 24:51

6M ago24:51

24:51

Can you target belly fat? There is a myth about belly fat that is so common, so unchallenged, and yet so wrong, that it may entirely explain why so many men and women can’t ever seem to get rid of the belly. So today, I bring you the debunk. I know how frustrating it is: you’re putting the work, you’re following your calorie plan, and you’re doing …

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Weight loss is dead, join the 40s Fitness Reset movement 5:03

7M ago5:03

5:03

Do you start to feel like you have given your best years to your business, your work, and your family, The number on the scale grows and grows…. even though you’re not doing anything different. the dad bod, the belly, you feel like your body betraying you Maybe you’re like most people and here’s what you’re thinking “It wasn’t like this back when I…

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How to Recomp with Limited Time & No Gym: Busy Dad Fitness Audit | Ep. 117 51:38

8M ago51:38

51:38

→ 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 episode will give you real-world takeaways you can apply …

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EP 170: How to Stop the "Just One More Bite" Habit Without Restriction 12:12

8M ago12:12

12:12

In this episode, your host, certified holistic life coach Eva Rodriguez, breaks down the real reason you keep eating past satisfied—even when you're trying to be "good"—and how to stop the One More Bite Won't Hurt habit without guilt, restriction, or food obsession. If you're tired of feeling like food has the upper hand—and you want to feel powerf…

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The Skinny Fat Trap: 5 Mistakes to Avoid & How to Recomp | Ep. 116 29:35

8M ago29:35

29:35

→ Apply for Body Recomp Coaching | 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 scale alone will keep you frustrated → How eating t…

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EP 169: Do You Need a Therapist or a Life Coach? 15:17

9M ago15:17

15:17

Wondering whether you need a therapist, a life coach—or both? In this episode, certified holistic life coach Eva Rodriguez breaks down the real difference between therapy and life coaching—so you can finally get clear on what kind of support you actually need right now. Whether you're stuck in the past, spiraling in your own thoughts, or simply ove…

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Live Fitness Audit: Recomping a Stranger in 43 Minutes | Ep. 115 43:12

9M ago43:12

43:12

→ 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 they dive deep into: → The realistic timeline and strate…

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Why Your Workouts Might Suck (And What to Do Instead) w/ Coach Dawson | Ep. 114 57:05

9M ago57:05

57:05

→ 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 & Dawson’s Favorite Training Split 02:50 → The Ideal …

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EP 168: Anxiety Through the Roof? Here's How to Calm Your Body and Brain in Minutes 14:37

9M ago14:37

14:37

In part 3 of the Stress Reset Series, your host Eva Rodriguez breaks down exactly what to do when you're feeling anxious AF and your self-soothing tools aren't working. If you're constantly anxious, burnt out, or mentally foggy no matter how hard you try, you're likely dealing with a dysregulated nervous system. This episode is your step-by-step gu…