In today's episode, Kade shares his five-step guide to improving your health and fitness in 2024. He emphasizes the importance of calorie control, food quality, protein intake, exercise, and sleep. By focusing on these key areas, individuals can make significant progress in their fitness journey and achieve their desired outcomes. Key Takeaways:Calorie control is essential for changing body composition and overall nutrition. Tracking calories can provide valuable insights into eating habits and help individuals make informed choices.Prioritizing food quality by consuming mostly single ingredient, minimally processed foods can provide essential nutrients and regulate appetite.Protein intake is crucial for building muscle, controlling appetite, and changing body composition. Aim for at least 0.8 grams per pound of body weight per day.Exercise, particularly resistance training, is highly beneficial for building muscle, increasing bone density, and improving overall health. Aim for three to five days of exercise per week.Sleep is often overlooked but plays a significant role in body composition and overall well-being. Aim for at least seven hours of sleep per night. Leave us a rating & review here :)- Apply for 1-1 coaching:Apply Now- FREE 15 min Strategy Call with Kade:Book Here- FREE Body Recomp Transformation Guide:Download Now- Kade's Instagram:Message/Follow Kade Thanks for listening! *This is a body recomposition podcast for those in fitness who want to lose fat and gain muscle (recomp).