Most of the women who join our program have cycled through a number of diets that drastically cut calories and/or food groups. I did the same thing for years but when I met Craig and Emma I learnt why this approach never works long term, often leads to more weight gain and it usually leaves women with one or more of these issues: low energy, poor sleep, digestive issues or hormonal imbalances. I was listening to a coaching call Craig did a few weeks ago and one of the clients asked about the 'phases' they get allocated by their coach and why we do this and what phase is appropriate when? So I thought it would be a great opportunity to get Craig on the podcast to discuss the cycles and phases of nutrition and when they are appropriate.In this episode, we chat about:➡️What the nutrition phases are and when they are appropriate ➡️Healthy body fat ranges➡️How nutrition contributes to muscle growth➡️When is a calorie surplus appropriate?➡️How the fat loss phase works and when is it appropriate?➡️How to figure out your maintenance calories➡️Why you shouldn’t have to ever do drastic calorie cuts for long periods ➡️Is it possible to build muscle while losing body fat?Follow Kitty on Instagram ?  https://www.instagram.com/kittyblomfield/Join our 7 Day Eat More, Train Less, Get Results Challenge ?  https://www.nustrength.com.au/7D-challenge-V1Want to know more about our 16 week Winatlife Accelerator Program? Book your free call ? https://go.oncehub.com/Callwiththeteamv1SHOW NOTES02:17 - The reason why we have Nutrition phases in our program and what they are07:16 - How long will it take to build muscle?08:57 - What's a healthy body fat range for women?12:49 - Metabolic adoption15:35 - What is a Fat loss phase and when is it appropriate16:20 - How to work out your maintenance calories 19:35 - Drastically cutting calories and why this is never the answer22:53 - Maintaining and building muscle 24:44 - Building muscle while losing body fat can it be done?29:23 - Why focusing on where you're at is important 30:08 - Patience, why it is key30:57 - Optimising your metabolism31:44 - Why its important to focus on building habits