In this episode, we break down five nutritional principles for getting lean — whether you’re an athlete, a busy professional, or simply looking to improve your body composition without sacrificing health.

1. Improve the Quality of the Diet to Create a Calorie Deficit — Not a Nutrient DeficitMany people cut calories and lose weight, but they also lose out on essential nutrients. 

Brandon explains how to choose whole, minimally processed foods that keep calories in check while still providing the vitamins, minerals, and phytonutrients your body needs.

2. Manage the Calorie Budget via Energy Density

This ensures energy, performance, recovery, and overall health remain strong throughout your fat loss phase.

Energy density is the number of calories per gram of food.

Choosing low-energy-dense foods like berries, non-starchy vegetables, and lean proteins allows you to eat more food for fewer calories.

This strategy makes dieting more sustainable, reduces hunger, and keeps you feeling satisfied without blowing your calorie budget.

3. Maximise Satiety per Calorie

Some foods are simply more filling than others at the same calorie count.

Brandon covers the satiety index, explaining why foods like boiled potatoes, fibrous vegetables, and lean protein can keep you full for hours, while others leave you hungry soon after.

Understanding this principle helps control appetite naturally without relying on willpower alone.

4. Modify the Palatability of the DietUltra-palatable foods (high in sugar, fat, and salt) are designed to make us eat more than we need.

Brandon discusses how slightly reducing food palatability — without making meals bland or unenjoyable — can help you listen to true hunger cues and prevent overeating, especially in a calorie deficit.

5. Use Protein & Fiber to Manage Hunger and Maximise Adherence

Protein is the most satiating macronutrient and preserves lean mass during fat loss.

Fiber slows digestion, stabilizes blood sugar, and adds volume to meals.

Brandon shares practical ways to hit daily protein and fiber targets to improve fullness, reduce cravings, and make fat loss more sustainable over the long term.

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