Eating out doesn't have to derail your goals. In this episode, I break down exactly how to navigate restaurant meals without spiraling, stressing, or saying "F it" altogether. From planning ahead and estimating macros (even at local spots), to smart swaps, sauce strategies, protein prioritization, and simple trade-offs that actually make a difference—this is your no-BS guide to eating out while still supporting fat loss, body recomposition, and a healthy relationship with food. Practical, realistic, and designed for real life—not perfection.