How much protein do you need? What is the importance of protein? When should I eat my protein? The importance of meal timing and protein when you have a muscle growth goal. I try to consolidate a lot of the info that is out there and answer these questions plus more.

One thing I forgot to mention is the difference between whey and casein protein. Whey protein is quicker to digest and therefore better post fasting (ie for breakfast) and/or post workout when your body is crying for the amino acids. Casein may be better at night to give you a more steady release overnight.

I always suggest trying to get your protein from whole food sources- dairy, animal proteins, legumes etc. However, where this is a struggle there isn't a lot wrong with turning to protein supplementation. I personally like the WelleCo chocolate protein (not sponsored!). It is plant based, has a lower protein content than your whey and casein- but i find i gentler on my gut and tastier in my yoghurt bowl.

* At the end of this episode I said I don't like meal planning. I meant meal PREPPING. I HATE IT. However, I DO plan ahead.

I hope you find this episode helpful- if you do PLEASE leave me a five star review. It helps me a ton and keeps me going!!

References:

https://www.frontiersin.org/articles/10.3389/fnut.2024.1388986/full

https://www.sciencedirect.com/science/article/pii/S0022316623025130

https://www.sciencedirect.com/science/article/pii/S2161831322003386

Today I think it's important to manage expectations around leaving a fat loss/moving into maintenance. This includes how to move away from tracking once in maintenance. People do tend to expect to not gain any 'weight', some even think they may lose weight when entering maintenace. I'm hoping this podcast will help address this, aswell as how to approach 'life after tracking'.

I am currently accepting applications to my Bodz program, even though it is currently at capacity. Feel free to fill out an intake form found below to join the waitlist:

https://form.jotform.com/231575616861159

I commence this topic at around 15.55. Prior to this I do waffle on a bit about my last therapy session/anxiety, PMS and an experience with a fellow gym goer...

If this was a career that I relied solely on for income- I probably wouldn't make a living out of telling you all that fat loss is boring. I'd probably need to sell you all something that comes in a bit more of an 'exciting' package. Unfortunately, the boring fundamental principles of fat loss do not 'sell'- but I stand by them and they form the basis of my Bodz program. I discuss this topic in more detail today.

So how should you handle weekends if you have a busy social calendar? How to handle them from a practical and mental point of view. I also discuss the importance of listening to your body: rest days. I touch on our need to be in control of the number on the scale.

I hope you enjoy todays episode! If you do, PLEASE leave me a 5 star review- it means a lot to me.

You can find info to my bodz program here:

https://bectohealth.com/services

Spaces are limited and it is amazing value for anyone needing guidance, support and direction with their body composition goals- whatever they are!

Join me in my Bodz Program!!

www.bectohealth.com or dm me on instagram to get started @_bectohealth

Fill out the intake form here: https://bectohealth.com/intake-forms

email: [email protected] $40usd a month intro pricing and this price wont last forever.

**Today I talk pretty candidly about my issues with self confidence. I also discuss how I feel at the 4 month alcohol free mark! Why eating 'healthy' all week might be derailing you. Finally- a self evaluation: How do you go meeting the absolute fundamental basics of health and wellbeing?

**disclaimer- This podcast is not intended to replace professional medical advice. This podcast is for informational purposes only and should not be considered legal health advice.

Join me in my Bodz Program!!

www.bectohealth.com or dm me on instagram to get started @_bectohealth

Fill out the intake form here: https://bectohealth.com/intake-forms

email: [email protected] $40usd a month intro pricing and this price wont last forever.

**Today I answer a few Q&A questions… How to manage with limited equipment at home. Why you can't lose weight unless you're eating under 1100 cals and why your friend can eat more than you.

**disclaimer- This podcast is not intended to replace professional medical advice. This podcast is for informational purposes only and should not be considered legal health advice

Also remember! I will be randomly drawing one person that leaves a 5 star review WITH feedback next month to win 3 months FREE in my Bodz program.