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Try MacroFactor FREE (https://www.witsandweights.com/blog/macrofactor) with my code WITSANDWEIGHTS. -- This is a replay of Ep 166 (https://www.witsandweights.com/166) . Originally aired on April 23, 2024 as: The Body Recomposition Blueprint (Recomp to Build Muscle and Lose Fat at the Same Time)  Are you feeling lost in the calorie counting maze for body recomposition? Struggling to juggle muscle gain and fat loss at the same time? Tired of the yo-yo effect after dieting? In this episode, Philip (@witsandweights (https://www.instagram.com/witsandweights/) ) talks about body recomposition and strategies for muscle gain and fat loss. He emphasizes patience and consistency, starting with maintenance calories for beginners and slower recomp for experienced individuals. Philip also dives into caloric balance, setting and adjusting calorie targets, and optimizing macronutrient ratios for muscle growth and fat loss. He emphasizes the importance of peri-workout nutrition to support muscle growth through strategic protein and carbohydrate consumption. Philip also stresses that strength training is crucial to body recomposition and long-term fat loss. He shares principles of effective strength training, including progressive overload and proper exercise techniques. He also touches on the hormonal benefits of strength training, like elevated testosterone and growth hormones. Philip advocates a holistic approach to body recomposition, incorporating nutrition, training, mindset, and lifestyle factors. He encourages celebrating small victories, staying dedicated, and trusting the process towards achieving your desired physique. Today, you’ll learn all about: • Common misunderstanding about body recomp • Underlying body recomp mechanisms • Three categories of body recomp • Using nutrition for body recomposition • Setting your macros • The significance of effective strength training • Benefits of proper training and building muscle mass • Peri-workout nutrition • Optimizing health and hormone status • The importance of mindset Episode resources: • Watch this FREE video (https://youtu.be/HTOmVtR9UZw) on how to setup MacroFactor for body recomp • Try MacroFactor FREE (https://www.witsandweights.com/blog/macrofactor) with my code WITSANDWEIGHTS 📲 Send me a text message! (https://www.buzzsprout.com/twilio/text_messages/1870546/open_sms) Support the show (https://www.buzzsprout.com/1870546/support) Send questions to @witsandweights (https://www.instagram.com/witsandweights/) 👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment (https://witsandweights.com/free-call) 👥 Join our Facebook community (https://bit.ly/3vyLDqO) for live Q&As & support ✉️ Join the FREE email list (https://witsandweights.com/email) with insider strategies and bonus content! 📱 Try MacroFactor for free (https://www.witsandweights.com/blog/macrofactor) with code WITSANDWEIGHTS. The only food logging app that adjusts to your metabolism! 🏋️‍♀️ Download Boostcamp for free (https://boostcamp.app/#witsandweights) for evidence-based workout programs 🩷 Leave a 5-star review (https://podcasts.apple.com/us/podcast/wits-weights-nutrition-lifting-muscle-metabolism-fat-loss/id1591502355) if you love the podcast!

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☕ JAVA BURN Review 🔥 Boost Metabolism with Your Morning Coffee! ✅ [OFFICIAL LINK + Discount] 👉 https://4fbdf8miui7ehua9mng3vost4m.hop.clickbank.net/?&traffic_source=instagram&traffic_type=video Hey, what’s up everyone! Have you ever wished your morning coffee could do more than just wake you up? Well, that’s exactly what Java Burn is all about. ☕ What is Java Burn? Java Burn is a metabolism-boosting supplement that you take with your coffee—and the best part? It’s totally flavorless. No weird aftertaste, no changing your coffee routine. It’s now available in capsule form too (super convenient), so no more messing with powders! 🔥 What Does Java Burn Do? By combining your daily coffee with Java Burn, you’re: ✅ Supporting a faster metabolism ✅ Boosting energy levels naturally ✅ Crushing cravings ✅ Enhancing focus and fat-burning potential 🧪 What’s Inside? Java Burn is made with science-backed ingredients like: Green Tea Extract – known for metabolism support L-Carnitine – helps convert fat into energy Chromium – supports stable blood sugar & reduces cravings Chlorogenic Acid – found in coffee, boosts fat metabolism It’s also: ✔️ Vegetarian ✔️ Non-GMO ✔️ Made in the U.S. in an FDA-registered facility 👥 What Are People Saying? Thousands of users are loving Java Burn for: 💬 More consistent energy 💬 Less snacking 💬 Improved focus 💬 And yes, visible weight loss when paired with a regular routine 🚀 Ready to Supercharge Your Morning? If you’re already drinking coffee, why not make it work harder for you? 👉 Tap the link below to learn more & grab your bottle today: https://4fbdf8miui7ehua9mng3vost4m.hop.clickbank.net/?&traffic_source=instagram&traffic_type=video 👍 Don’t forget to like, comment, and subscribe for more tips and reviews. Tried Java Burn? Drop your experience below! 📌 TAGS: #JavaBurn #MetabolismBooster #FatBurningCoffee #WeightLoss2025 #MorningRoutineHack #CoffeeSupplement #JavaBurnReview #EnergyBoost #CapsuleSupplement

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In this video from an ask me anything session with Rhonda, she discusses the circulation, cognition, and skin health benefits of cocoa flavanols. Topics covered include: BLOOD FLOW • A study showing patients with peripheral artery disease were able to walk 46 yards longer in a 6-minute walking test after supplementing with cocoa for 6 months • A study showing dark chocolate was able to improve cycling distance by 17% in healthy young males • How daily supplementation of 800mg cocoa was able to improve circulation and decrease systolic blood pressure by 5 points and diastolic blood pressure by 3 points COGNITION • How a single supplement of 450mg cocoa flavanols increases blood flow to the brain • Why cocoa flavanols might protect against cognitive decline • In those with mild cognitive impairment, daily 990mg cocoa flavanols for 8 weeks improved verbal fluency and mental tests SKIN HEALTH • In a randomized, double-blind, placebo-controlled study, women taking 320 mg of cocoa flavanols for 24 weeks improved facial wrinkles & objective skin elasticity She also covers: • The daily dose of cocoa flavanols Rhonda takes • Why Rhonda uses CocoaVia (no affiliation) for obtaining cocoa flavanols (as opposed to other brands) Get your questions answered in real-time by Rhonda. Sign up for the next AMA session here: https://www.foundmyfitness.com/ask-me-anything?utm_source=youtube&utm_medium=social&utm_campaign=fmfclips_youtube

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Are you eating in a calorie deficit but STILL not burning fat? The scale’s stuck, the belly won’t shrink — what’s going on? Let’s uncover the hidden reasons your fat loss has stalled: • Hormones sabotaging your progress • Overestimating activity or underestimating calories • Cortisol, sleep, and stress factors • Muscle loss = slower metabolism • And more! Don’t forget to subscribe for smart fitness hacks you won’t find anywhere else! #SmartFitHacks #FatLoss #CalorieDeficit #WeightLossTips #FitnessFacts #MetabolismBoost #LoseFatFast #FitnessHacks #SmartFitTips #HealthMyths #FitnessJourney

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From Ozempic to Loose Skin—Surgery Gave Her Confidence Back Kim lost 145 pounds using an injectable weight drug like Ozempic—but the journey didn’t end there. At 5'2", her dramatic transformation left her with severe loose skin that shattered her confidence. In this emotional episode of Once Upon A Surgery, she opens up about the unexpected struggles after massive weight loss and how Dr. Berlet helped complete her transformation with a facelift, thigh lift, and arm lift. This is the side of weight loss no one talks about—and how surgery can be the missing piece in feeling whole again. #BeforeandAfter #PlasticSurgery#OzempicWeightLoss #LooseSkinAfterWeightLoss #SkinRemovalSurgery #FaceliftTransformation #OnceUponASurgery #DrBerlet #BodyConfidence #ExtremeWeightLossStory