The Dr. Shannon Show Body Recomposition Capsule #6: How to Eat
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Jan 6, 2026 Discover how to achieve your body composition goals without constant tracking. Learn about the primary levers for body recomposition, including the importance of calories and protein. Shannon shares her practical nutrition habits for convenience and consistency. She discusses mental health's impact on eating and provides strategies for managing treats and alcohol. Plus, insights on when to seek professional help to stabilize your nutrition journey make this a must-listen for anyone looking to improve their health.
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Use A Small Calorie Deficit
- Eat in a slight calorie deficit of about 200–400 calories below maintenance to lose fat while recomposing.
- Calculate maintenance with a TDEE calculator and adjust based on real-world results over time.
Prioritize Daily Protein Targets
- Aim for 0.7–1.0 grams of protein per pound of body weight each day to support muscle growth.
- Use current or ideal body weight to set a daily protein target and distribute protein across meals.
Track To Learn Then Loosen Up
- Track calories and protein as a learning tool to understand how food affects energy, mood, and performance.
- Start with an app like MyFitnessPal or Cronometer, then loosen tracking once you can accurately eyeball intake.