Listen, watch, or read.

Uncover the blueprint for changing your body composition and achieving your fitness goals without compromise!

In this episode, Dr. Cheryl Bothwell discusses body recomposition, which is the process of building muscle and losing fat at the same time. She emphasizes the importance of understanding body composition and tracking progress through measurements such as waist circumference and progress pictures. Dr. Cheryl Bothwell explains that slow and steady weight loss is best for long-term sustainable results and highlights the need for a balanced approach that includes both exercise and proper nutrition.

Dr. Cheryl discusses the importance of coupling physical activity and strength training with a nutrition plan to start your body recomposition.   She emphasizes the need to consume enough calories to build muscle and the right amount of calories to lose body fat and highlights the benefits of low-intensity cardio exercises like walking to lose fat, build healthy muscle and blunt hunger.

Dr. Cheryl also explains the role of macronutrients, particularly protein, in body recomposition and provides guidelines for determining protein intake based on lean body mass. She emphasizes the importance of fiber in the diet and recommends including plant proteins and healthy plant fats with each meal.   Dr. Cheryl concludes by discussing the role of protein and fiber supplementation and the importance of a balanced and wholistic approach to body recomposition.  

03:18 Living at Our Healthiest Body Weight

47:11 How do we start a body recomposition regimen? First Building Muscle is the driving force of body recomposition.

51:42 Next Step is To Understand your primary goal in your body composition

54:08 Next we look at how many calories do we need to maintain our current weight

56:56 Is it possible to build muscle without a calorie surplus?

01:00:35 Tracking Body Composition and Determining Your Calorie Needs for Success

01:08:14 The Goal of Body Recomposition

01:10:51 Walking is King of Cardio and Optimal for Decreasing Body Fat and Blunting Hunger

01:12:07 Walking Low Intensity Exercise That Burns Calories (Mostly Fat)

01:15:43 Calculating Calorie and Protein Needs

01:18:03 Focus Next On Macronutrient Breakdown Starting with Targeting Protein

01:19:42 Protein Intake for Body Recomposition

01:23:11 The Importance of Fiber and Whole Plant Foods

01:28:28 Balancing Protein

‍

Thank you for supporting the show and please remember to subscribe to my podcast The Wellness Table so you never miss an episode and help us grow the show.

Start Your Wellness Journey with my FREE Wellness Score! Learn which habits are holding you back and which ones can propel you forward. Gain the insights on how to create a balanced wellness routine to beat disease, recharge, and adds healthy and joyful years to your life.
Higher score = lower risk. Aim for 18+/20. We're not shooting for perfection here, just progress.
Whether you're looking to prevent disease or manage existing conditions, everything you need is in the Score!

Ready to live your healthiest and most vibrant life and don't want to do it alone? Join my Wellness Membership HERE

New episodes are released every Thursday
Follow on Instagram
Follow on Facebook
Follow on YouTube

‍