In this episode of the Fuel You Podcast, Ryan Turner discusses the importance of habits in nutrition, particularly for those aiming for body fat loss. He emphasizes that while habits are crucial, understanding calories and macros is equally important for achieving specific body composition goals. Ryan also addresses the challenges of binge eating and restriction cycles, the significance of protein, and introduces his Calorie Macro Kickstarter program as a resource for listeners looking to refine their nutrition strategies. He concludes with encouragement for listeners to find what works for them in their health journey.

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Takeaways from today:

• Nothing on the internet is new; it's all about packaging.


• Habits support body composition goals and long-term health.


• Calories matter; understanding them is crucial for fat loss.


• Setting realistic expectations for body fat loss is essential.


• Binge eating often stems from a restrict-binge cycle.


• Quality of calories affects body composition and health.


• Protein plays a vital role in muscle preservation and satiety.


• The Calorie Macro Kickstarter helps individuals understand their needs.


• Mindset and habits are important, but so are calories and macros.


• Personalized nutrition strategies can lead to better results.

Jump to Topics:

00:00 Introduction to Habits and Nutrition

06:11 The Importance of Calories and Macros

11:53 The Role of Protein and Quality of Calories

17:48 Final Thoughts and Encouragement