In this episode, I break down realistic expectations and timelines around fat loss and muscle building, using evidence from large-scale studies rather than gym myths or before-and-after culture.

We talk about why progress often feels slow even when you’re doing everything “right”, how fat loss actually shows up over months not weeks, and why building or even maintaining muscle during a calorie deficit is harder than most people are told.

If you’ve ever felt frustrated, impatient, or like you must be failing because results aren’t instant, this episode will help you reframe the process, stay consistent, and focus on the habits that genuinely lead to long-term change.

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