#18 | Fat loss and strength gains - lessons learned from serving >1100 clients with coach Andy Morgan

In the area of "body recomposition" (fat loss, muscle gain), Andy Morgan is one of the most experienced coaches and client advisers around. He is also one of the most generous, offering his insights from over a decade of serving >1100 clients successfully on his website for free www.rippedbody.com.

The site is an absolute treasure chest of relevant, fact-based research around dieting and strength training. I can only recommend looking at articles published there if you are interested in these topics.

On this episode, we cover:

(1) Food choices as evaluated by calorie density compared to satiety (whether the foods make you feel full). Fun fact, the humble potato at 15g net carbs per 100g of the vegetable is one of the hidden champions of the satiety/per kcal ratio. It is also strangely demonized in much diet advice.

(2) We talk about intermittent fasting and its uses. Andy was an early adopter of this technique in 2011/2012 in his work with clients. We discuss whether this is still a helpful tool today, given the latest research.

(3) We talk about what to do when our diet compliance caves for a day or two, how that might show up physically, and what to do to recover (vs. drop into a negative spiral).

(4) We discuss the importance of food environments and how simple changes to our environment can play a major role in diet adherence. It might be useful to check out this article here, on Andy's website.

(5) Finally, we reflect on whether technology is likely to disrupt this space... or not any time soon.

Andy published several books on nutrition and training, which you can find here. We also cite eatthismuch.com as an easy tool for converting target calories into meal plans.