Welcome to the very first episode of The NTG Method Podcast! 

 Today we’re talking about body recomposition — fat loss while protecting your hormones and lean muscle.

Most advice out there ignores women’s physiology, which is why so many feel stuck, burnt out, or like their body is working against them. In this episode, I’ll break down the science and give you practical tools you can use right away.

What You’ll Learn in This Episode

• ✅ The science of body recomposition (why it’s more than “eat less, move more”)
• ✅ Why fat loss is more delicate for women—and how hormones shape the process
• ✅ How cortisol, blood sugar, and fasting impact metabolism and cycles
• ✅ The Core NTG Foundations for sustainable fat loss without wrecking your hormones
• ✅ Three simple tools (plus a bonus!) you can apply today

Key Takeaways

1. Muscle is your metabolic goldmine — even 5 lbs more can raise your BMR by 50–75 calories/day.
2. Women adapt faster to stress (calorie cuts, fasting, HIIT), which is why quick fixes often backfire.
3. Stable blood sugar = stable hormones — build meals around protein + fiber.
4. Rhythms matter — align meals and training with your circadian and infradian cycles.
5. Less is more — small, steady calorie trims protect thyroid, progesterone, and long-term results.

NTG Tools From This Episode

•  Protein + Fiber at Every Meal → preserves muscle, balances blood sugar, clears estrogen.
•  Front-load Your Day → bigger protein-rich breakfast, lighter dinner.
•  Strength + Steps → progressive overload + daily walking 
• ✨ Bonus: Gentle Calorie Deficit → 200–300 kcal trims = sustainable fat loss without hormonal chaos.

Recipes From This Episode (All 35–45g protein )

👉 Full recipe details + meal prep tips are on my Substack: Subscribe here

•  NTG Power Chia Pudding, 
•  Vegan Lupini & Hemp Heart Salad & Wild Salmon Salad
• Lemon Chicken Soup

Resources & Links

• 📥 Free Guide: NTG Protein Guide (Free Download)
  → my breakdown of the best protein sources for hormones & metabolism
•  Studies mentioned:
  • Loucks & Thuma (2003) — Menstrual irregularities in dieting women
  • Kajantie & Phillips (2006) — Cortisol sensitivity in the luteal phase
  • Hutchison et al. (2019) — Time-restricted feeding & insulin sensitivity
  • Hall et al. (2016) — Impact of calorie deficits on fat loss
  • Jakubowicz et al. (2013) — High caloric intake at breakfast vs. dinner differentially influences weight loss of overweight and obese women
  • Bandín et al. (2016) — Greater weight loss and blood sugar control when calories are prioritized at lunch instead of dinner 

Action Step

👉 Pick one anchor habit from today—whether it’s protein + fiber, a power breakfast, or a 10-minute walk after meals—and start today.

Disclaimer

This podcast is for educational purposes only and not medical advice. Always consult your healthcare provider before making changes to your diet, supplement