E. 99 What It REALLY Takes to Reach 15% Body Fat

In this episode, I break down exactly what it takes to reduce body fat to 15% in a sustainable, science-backed way. Whether you're starting at 40% or 20%, your journey to 15% looks completely different—and I walk you through every phase.

We cover how to measure body fat accurately, how long to diet, how aggressive you should be, and what sacrifices you’ll need to make depending on your starting point.

I talk about the realistic timelines, trade-offs, and why walking pads won’t cut it as structured cardio. Plus, I answer the question everyone asks: “Can I do it all in one phase?”If you’re chasing a physique goal, this episode gives you the tools to make sure you’re doing it with intention, not desperation.

Timestamps:

- [00:00 – 02:23] – Intro: Why 15% body fat is a common but misunderstood goal

- [02:23 – 05:21] – Don’t skip this: Defining success and how to reverse-engineer your fat loss

- [05:21 – 08:43] – Step 1: Know your starting point + how to measure body fat correctly

- [08:43 – 11:19] – 40% to 15% vs. 20% to 15%: Different journeys, different strategies

- [11:19 – 16:33] – When low body fat becomes unhealthy: How to spot the warning signs

- [16:33 – 22:30] – How long should you diet? Timeline expectations and metabolic reality

- [22:30 – 28:57] – The final 10–20%: How to stay committed when the goal gets harder

- [28:57 – 29:43] – No, you can’t out-cardio overeating: Nutrition always wins

- [29:43 – 32:48] – Are you on track? Tools for measuring fat loss: photos, tape, trends

- [32:48 – 34:35] – What would it take to not lose fat? Understanding resistance to change

- [34:35 – 38:51] – Walking pads ≠ cardio: Why intensity and intention matter

- [38:51 – 40:20] – How much does “falling off” really matter? Damage control truths

- [40:20 – 46:27] – Hunger, sustainability & what success really looks like in maintenance

- [46:27 – 49:58] – Episode recap: Can you hit 15%? Here's what it really takes

Links and Resources:

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