→ 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 naturally eat fewer calories without starving, why walking beats cardio for most people, simple sleep hacks that controls your hunger hormones, and more.

Timestamps:

02:06 – Why eating protein first = fewer calories consumed
06:07 – The 7,000 step rule (50% reduced mortality risk)
11:56 – 5 servings of fruits & vegetables per day
16:09 – How to reduce processed foods without restriction
21:21 – Sleep for fat loss: the bedtime alarm hack
26:00 – Sleep optimization (blue light, temperature, darkness)
30:26 – Minimal effective dose: lift 3x per week for 30 min
33:08 – Intermittent fasting & appetite control
36:12 – Meal planning: 2-3 staple breakfasts & lunches
41:27 – Rapid fire tips (hydration, grocery shopping & more)

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→ 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 higher vs. lower volume, how to split sets across the week for better performance, and how to determine the ideal amount of volume for you as an individual.

Timestamps:
 00:10 – Why training volume matters
 02:39 – Training volume defined
 05:30 – Low volume during fat loss
 09:20 – Newbie high-volume mistakes
 12:35 – Junk volume, adherence, burnout
 22:30 – Research vs. reality: more ≠ better
 31:00 – Diminishing returns: 80–90% with moderate sets
 36:00 – Per-session cap (6–11 sets) + frequency (~2x/week)
 44:50 – Weekly target range: 6–15 hard sets
 46:40 – Start low; add only if progress stalls
 48:20 – Fix sleep, stress, nutrition first; wrap-up

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→ Book a Free Body Recomp Strategy Call

→ Get My Free Body Recomp Guide

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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 regardless of gender.

Timestamps:
 02:05 – The biggest muscle growth myth debunked
 03:20 – Training differences: women vs. men
 06:00 – Hormone fluctuations & training during your cycle
 08:30 – Why women recover faster (and can handle more volume)
 11:00 – Estrogen benefits & smarter training strategies
 13:30 – Should women train differently during their period?
 16:00 – Learning to train close to failure
 18:15 – Common mistakes with training intensity
 20:00 – How we program volume & intensity for women
 23:00 – Nutrition tips for recomp (for both men & women)
 26:00 – How periods affect hunger, cravings, and metabolism
 29:45 – Smarter progress tracking beyond the scale
 31:20 – Final takeaways + free assessment offer

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→ Book a Free Body Recomp Strategy Call

→ Get My Free Body Recomp Guide

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→ 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 help (or even hurt progress), how to structure yours for strength and hypertrophy, and the exact warm-up protocol we use with clients for better results in less time.

Timestamps:
00:10 – Most people are warming up wrong
01:05 – Free month of coaching (podcast-only offer)
01:50 – Why foam rolling is (mostly) useless
04:00 – When stretching becomes counterproductive
05:00 – Why cardio before lifting backfires
06:15 – What to do instead: simple warm-up structure
08:20 – Dynamic drills for upper and lower body
12:20 – The warm-up that matters most: ramp-up sets
16:50 – Examples for warm up sets
20:30 – Warming up for isolation/accessory work
24:30 – When to break the rules + final takeaways

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→ Get My Free Body Recomp Guide

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→ 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 bulking might not be necessary, and the best approach to build muscle (without getting fat).

Timestamps:
00:10 – Is bulking dead?
01:20 – HSA/FSA coaching now available
02:52 – Study breakdown: surplus vs. maintenance
05:15 – Training & diet setup
08:00 – Key results: who gained what
10:40 – Why bulking leads to more fat
14:45 – When a surplus does make sense
17:30 – Best approach for body recomp
20:25 – Protein & calorie targets
24:40 – Final takeaways

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→ Book a Free Body Recomp Strategy Call

→ Get My Free Body Recomp Guide

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→ 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 right away.

Topics covered include:
 → How to simplify your routine while still building muscle
 → Smarter splits for time-constrained lifters
 → What to focus on with home gym equipment
 → Making progress without bulking or cutting
 → How to prioritize fitness as a busy parent without guilt

⏱️ Timestamps:
00:00 → Intro + How to Apply for a Live Fitness Audit
01:06 → Michael’s Background, Training History & Goals
07:32 → Current Workout Routine Breakdown
13:20 → Priority Muscle Groups & Home Gym Equipment
16:52 → Nutrition Overview: Calories, Protein, and Simplicity
22:25 → Balancing Fitness with Fatherhood
27:30 → Kade’s Recommendations: Smarter Split + Prioritization
33:55 → Efficiency Tools: Supersets, Myo-Reps, and Tracking
41:22 → Body Recomp Without Bulking or Cutting
47:15 → Final Tips & Equipment Upgrades

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→ Body Recomp Coaching

→ FREE Body Recomp Guide

→ Kade's Instagram

The Body Recomposition Podcast
Helping YOU lose fat, build muscle, and make fitness fit your life with simple, science-backed strategies.

→ Get a FREE Month of Coaching (Podcast Special)

→ Book a Free Body Recomp Strategy Call

→ Get My Free Body Recomp Guide

→ Follow Kade on Instagram

→ 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 too little can backfire and cost you muscle
→ The real difference between high-rep “fat burning” workouts and effective training
→ Why cardio should not be your first move for fat loss
→ What realistic fat loss actually looks like—and why slow is better

⏱️ Timestamps
 00:00 → Intro: What Is the Skinny Fat Trap?
 02:11 → Mistake #1: Focusing Only on the Scale
 11:59 → Mistake #2: Eating Too Little
 19:43 → Mistake #3: Training Too Light or Too Randomly
 24:01 → Mistake #4: Overdoing Cardio
 28:22 → Mistake #5: Unrealistic Expectations
 33:01 → Bonus Tips: Steps, Maintenance Phases, & Health Markers
 37:20 → Wrap-Up & Next Steps

→ Apply for a Live Fitness Audit 

→ Free Body Recomp Strategy Call

→ Apply for Body Recomp Coaching

→ FREE Body Recomp Guide

→ Kade's Instagram

The Body Recomposition Podcast
Helping YOU lose fat, build muscle, and make fitness fit your life with simple, science-backed strategies.

→ Get a FREE Month of Coaching (Podcast Special)

→ Book a Free Body Recomp Strategy Call

→ Get My Free Body Recomp Guide

→ Follow Kade on Instagram

→ 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 strategy to drop 10% body fat
 → Whether to prioritize cardio, steps, or macros for sustainable fat loss
 → Common mistakes guys make when trying to eat healthy (but not seeing results)
 → How to optimize training for recomp with less volume and better recovery
 → Why fitness goes way beyond aesthetics—and how it can transform mental health

Whether you’re on day 1 or restarting again, this episode will give you a real-world look at what it takes to build muscle, lose fat, and create lasting change.

⏱️ Timestamps
00:00 → Intro: First-Ever Live Fitness Audit
03:12 → Matt’s Goals: Recomping After the Military
08:31 → Short-Term Targets: Lose 15 lbs in 90 Days
13:04 → Motivation & Mindset: Why Now Is the Time
17:56 → What’s Been Holding Him Back?
20:32 → Current Routine: Schedule, Training, Nutrition
26:53 → Protein, Calories & the Truth About Macros
34:36 → Reworking the Plan: Meal Prep > Extra Workouts
38:47 → Training Adjustments: Quality > Quantity
41:25 → Final Thoughts & Game Plan

The Body Recomposition Podcast
Helping YOU lose fat, build muscle, and make fitness fit your life with simple, science-backed strategies.

→ Get a FREE Month of Coaching (Podcast Special)

→ Book a Free Body Recomp Strategy Call

→ Get My Free Body Recomp Guide

→ Follow Kade on Instagram

→ 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 4-Day Split for Real-Life Results
06:30 → Why Cardio May Actually Help Your Muscle Gains
08:00 → Full Body Training with No Dedicated Leg Day?
12:30 → How We Program 3-Day Splits for Beginners & Busy People
18:00 → Sample 3-Day Split Breakdown (Push/Pull/Leg Bias)
21:30 → Dawson’s Mom’s Training Program (Yes, Seriously)
24:45 → Why You Don’t Always Need to Start with Compound Lifts
29:00 → How We Program 4-Day Upper-Body Focused Splits
35:00 → Mechanical Drop Sets & Lengthened Overload Explained
41:00 → 5-Day Split Options & How to Organize the Week
46:00 → When to Program Side Delts & Why They’re So Important
50:00 → Common Split Mistakes & How to Fix Them
54:00 → How the Transform Team Customizes 3- and 4-Day Programs

The Body Recomposition Podcast

Helping YOU lose fat, build muscle, and make fitness fit your life with simple, science-backed strategies.

→ Get a FREE Month of Coaching (Podcast Special)

→ Book a Free Body Recomp Strategy Call

→ Get My Free Body Recomp Guide

→ Follow Kade on Instagram

→ Apply for a Live Fitness Audit | In this solo episode, Kade breaks down one of the most common questions in fitness:
 “How many days a week should I train?”
Whether you’re just starting out or you’ve been lifting for years, the right training split can make or break your results. Kade walks you through:

→ The pros and cons of training 2 to 6 days per week
→ How to structure your split based on goals, recovery, and schedule
→ Why most people overtrain or burn out—and how to avoid it
→ Real-world client examples that show how to train smarter
→ The one answer that applies to nearly every fitness question: “It depends”

This episode is a must-listen if you're confused about your program or wondering how to maximize results with the time you have.

⏱️ Timestamps

00:00 → Intro: Choosing the Right Training Split
 08:50 → Two-Day Training Splits: When Less is More
 18:01 → Three-Day Splits: Great Results with Minimal Time
 27:09 → Four-Day Splits: The Sweet Spot for Most Lifters
 35:48 → Five-Day Splits: Smart Strategies for Recovery
 44:54 → Six-Day Splits: When to Train (Almost) Every Day
 53:30 → Real Client Example: Push/Pull Split Breakdown
 1:01:35 → Final Thoughts: There's No Perfect Split
 1:05:25 → Want to Be Coached on the Podcast? Apply Here

The Body Recomposition Podcast

Helping YOU lose fat, build muscle, and make fitness fit your life with simple, science-backed strategies.

→ Get a FREE Month of Coaching (Podcast Special)

→ Book a Free Body Recomp Strategy Call

→ Get My Free Body Recomp Guide

→ Follow Kade on Instagram