I haven’t been in a deficit in years, and I’m leaner now than I was at 35. After 20 years in clinical practice as a functional Nutritionist….the coaches will come for me in the comments. But I’m sharing the SCIENCE anyway. 1. I eat at maintenance about 90% of the time. Body composition changes best when you have the fuel to push in the gym and enough left over to recover. You can’t always be in a deficit and change body composition. 2. I lift heavy. I squat more than my body weight. Three times a week, lower body as the focus. Your muscle is the biggest place your body puts glucose. Less muscle, less room, and everything you eat has fewer places to go. 3. I manage blood sugar before I ever look at a calorie. The quality of food, fibre and nutrients trumps “if it fits my macros”. 4. I walk after meals and I don’t do fasted cardio. A ten minute walk after eating drops the post-meal glucose spike. Fasted intense cardio can increase your body’s perceived stress and increase hunger...