The Body Recomp Podcast is where smart lifters (like you) go to learn what actually works for losing fat and building muscle. No fads. No quick fixes. Just real, evidence-based strategies to get leaner, stronger, healthier... and more jacked, of course. I’m your host, Kade Howell — a coach, father, husband, and wiener dog dad. After coaching hundreds of clients to transform through body recomposition, I’m here to share the training, nutrition, and lifestyle principles that cut through the noise and actually create lasting change. Thank you for being here, and I hope you enjoy the show!
Build Muscle Without Getting Fat: The Complete Guide to Lean Building | Ep. 135
→ Apply for 1-1 Body Recomp Coaching | Yes, you can build muscle without getting fat. This episode explains how. Most people either dirty bulk and gain too much body fat, or they're so scared of gaining fat they end up building very little muscle at all. This episode covers lean building: what it is, why it matters, and exactly how to do it so you can build muscle while staying lean throughout the process. You'll learn: What a lean build actually is and how it differs from a traditional bulk How to find the right surplus to fuel muscle growth without excess fat gain Why protein needs to be managed differently during a build than a cut How to adjust your training approach when building vs. cutting When to stop a lean build before fat gain becomes a problem → Apply for 1-1 Body Recomp Coaching → Book a Free Body Recomp Assessment → Follow Kade on Instagram
Get Lean Without Losing Muscle (How to Avoid Looking Skinny Fat) | Ep. 134
→ Apply for 1-1 Body Recomp Coaching | Ever finished a cut only to feel smaller, weaker, and not much leaner? If so, stick around because today we're covering the five things that actually determine whether you come out of a cut looking lean and muscular... or just "skinny fat." You'll learn: How to know if you're actually losing muscle when you cut How much protein you actually need to avoid muscle loss How to train to optimize performance and muscle retention/growth When you should be more aggressive with fat loss vs. a slower approach Cardio vs. diet vs. steps + when to adjust each for consistent fat loss while maintaining muscle If you want to come out of your next cut leaner and still look like you lift, this episode will help you do exactly that. Enjoy! → Apply for 1-1 Body Recomp Coaching → Book a Free Body Recomp Assessment → Follow Kade on Instagram
How to Go From 20% to 10% Body Fat in 12 Months or Less (Complete Step-by-Step Plan) | Ep. 133
→ Apply for 1-1 Body Recomp Coaching | Most people struggle to get (and stay) lean because they lack a phasic approach. Today we're walking through exactly what the process of going from 20% to 10% body fat looks like and how to apply it to your own situation. (Hint: It's not just eating in a calorie deficit for a year straight.) You'll learn: Aggressive vs. moderate fat loss phases and when to use each How to structure fat loss phases based on your dieting and training history How to use recomp and maintenance phases to keep fat loss progressing long term How to transition out of a cut and away from tracking macros without losing your progress Why getting to 10% and sustaining it are two very different goals If you've been stuck between 15 and 20% and can't seem to break through, this episode is for you. → Apply for 1-1 Body Recomp Coaching → Book a Free Body Recomp Assessment → Follow Kade on Instagram
Why You've Plateaued (And How to Keep Progressing as an Intermediate Lifter) | Ep. 132
→ Apply for 1-1 Body Recomp Coaching | Feel like you've hit a plateau despite training hard and staying consistent? You're not alone. In this episode, we break down why intermediate lifters hit a plateau, why just training more probably won't fix it, and exactly what to change to keep progressing. You'll learn: Why the approach that built your physique is now just maintaining it How to actually use progressive overload (most people have it completely backwards) Why adding more volume is usually the wrong first move Why exercise selection and training intensity start to matter a lot more at this stage How to structure your nutrition and long-term plan to keep making progress If you've been lifting for years and aren't seeing noticeable progress anymore, this one's for you. → Apply for 1-1 Body Recomp Coaching → Book a Free Body Recomp Assessment → Follow Kade on Instagram
How to Get Lean Without Tracking Calories | Ep. 131
→ Apply for 1-1 Body Recomp Coaching | Tracking calories works. But is it sustainable? In today's episode, we're breaking down the habit-based system we use with clients to get and stay lean without logging a single calorie. We cover who should be tracking, who shouldn't, and exactly what to focus on instead so you don't lose the progress you've worked for. You'll learn: The real downsides of tracking that no one talks about The four habits that drive fat loss without counting a single calorie How to know when you're ready to "graduate" from tracking How to transition away from tracking without losing your progress If you've been tracking consistently but don't want to rely on it for the rest of your life, this one's worth a listen. → Apply for 1-1 Body Recomp Coaching → Book a Free Body Recomp Assessment → Follow Kade on Instagram
You're Probably Doing Too Many Sets (Here's How Much You Actually Need) | Ep. 130
→ Apply for 1-1 Body Recomp Coaching | Stuck in a plateau and thinking you just need to do more volume? That might be exactly what's keeping you stuck. In this episode, we're breaking down how training volume actually works, why adding more sets can potentially lead to worse results, and how to find your optimal training volume to make consistent progress without burning out. You'll learn: What volume actually is and why most people are measuring it wrong The set range that maxes out the hypertrophy stimulus per session (and per week) How to know if your sets are actually quality sets or just junk volume The three things to assess after a training block to dial in your volume What to do when you have a lagging muscle group you want to bring up If your results have slowed down despite training consistently, this episode will tell you exactly how to adjust your training volume to break through the plateau. → Apply for 1-1 Body Recomp Coaching → Book a Free Body Recomp Assessment → Follow Kade on Instagram
We Were Wrong... Body Recomp, Progressive Overload, Training Volume, Training to Failure, Deloads, & More | Ep. 129
→ Apply for 1-1 Body Recomp Coaching | Yes, we were wrong... But luckily for you, you get to learn from our mistakes. Today we go through the training and nutrition beliefs we've had to unlearn over the years. From things like deload frequency, training to failure, and calorie surpluses, to rep ranges, progressive overload, training frequency, and more. You'll learn: How much volume you actually need to maintain muscle once you've built it When a calorie surplus is and isn't required to build muscle If you should train to failure or leave reps in the tank (RIR) If taking deloads is necessary to manage fatigue and avoid overtraining How progressive overload actually works and how to appy it If you've been lifting for years and feel like progress has stalled, something on this list is probably part of the reason. → Apply for 1-1 Body Recomp Coaching → Book a Free Body Recomp Assessment → Follow Kade on Instagram
Top 10 Dieting Mistakes: The Simple Fixes to Break Fat Loss Plateaus | Ep. 128
→ Apply for 1-1 Body Recomp Coaching | Not getting leaner despite feeling like you're doing everything right? In today's episode, we cover the 10 biggest dieting mistakes that keep people stuck even when they feel dialed in. You'll learn: Why your weekly deficit might be close to zero even when you're "dialed in" most days How your Apple Watch could actually be hurting your fat loss The hidden calories most people don't realize they're eating Why dropping calories isn't always the answer What research says about people who lose weight and actually keep it off If you've been putting in the work but your physique doesn't reflect it, this one's for you. → Apply for 1-1 Body Recomp Coaching → Book a Free Body Recomp Assessment → Follow Kade on Instagram
Stuck Between Cutting or Bulking? The Recomp Rescue (Live Coaching) | Ep. 127
→ Apply for 1-1 Body Recomp Coaching | Can't decide between fat loss and muscle growth? You're not alone. This episode is a live coaching session with Gab, who lost 50 pounds but is now stuck between wanting to build muscle and being scared of gaining fat back. We break down when to prioritize muscle growth vs fat loss, reverse dieting after weight loss, and how to structure training and nutrition to build muscle while staying lean. You'll learn: How to commit to building muscle when you're scared of fat gain Why chronic dieting makes you obsess over food (and how to fix it) The reverse diet strategy to increase calories without gaining fat How to structure training once newbie gains are gone Why switching programs too often can slow your progress Setting realistic progression expectations as an intermediate lifter If you've lost weight but can't commit to a bulk, constantly think about food, or keep switching goals, this episode gives you a clear path forward. → Apply for 1-1 Body Recomp Coaching → Book a Free Body Recomp Assessment → Follow Kade on Instagram
Eat More Food to Lose Fat Easier: The Truth About Reverse Dieting | Ep. 126
→ Apply for 1-1 Body Recomp Coaching | Been dieting for years and feel like your metabolism is broken? This episode reveals what's actually happening and how (or if) you can fix it. We're breaking down the truth about reverse dieting: how it works, when/if it can be beneficial, and how to properly execute a reverse diet for easier fat loss. You'll learn: The two types of people who actually need a reverse diet Whether to slowly increase calories or jump straight to maintenance If your body is permanently damaged from dieting How to know if you're chronically under-eating or just bad at tracking The step-by-step process if you decide to reverse diet If you've been eating low calories forever, struggling to get lean despite consistent dieting, or you're scared to eat more food, this one's for you. → Apply for 1-1 Body Recomp Coaching → Book a Free Body Recomp Assessment → Follow Kade on Instagram
20 Low-Effort Habits & Tactics to Transform Your Physique in 2026 | Ep. 125
→ Apply for 1-1 Body Recomp Coaching | Most New Year's fitness goals fail because people over-commit and burn out within weeks. This episode covers 20 simple tactics and environmental hacks that make losing fat, building muscle, and optimizing your health actually sustainable (and much easier). You'll learn: Why tiny habits beat ambitious goals for long-term body recomposition How to hack your environment so the right choices become easy Simple tactics for maintaining consistency without perfection Daily systems that will make hitting your goals automatic And more! → Apply for 1-1 Body Recomp Coaching → Book a Free Body Recomp Assessment → Follow Kade on Instagram
Staying Lean During the Holidays: Managing Weight Gain, Nutrition, & Mindset | Ep. 124
→ Apply for The Recomp Project | Balancing fitness/nutrition and the holidays can be rough... Most people either panic about every pound gained or let one event derail their progress. This episode covers how to navigate holidays and travel without losing your mind or your results. You'll learn why weight fluctuations aren't fat gain, how to set realistic expectations before any trip or event, why taking breaks from tracking can actually improve long-term progress, and how to get back on track afterwards (without cutting calories or doing hours of cardio). → Apply for 1-1 Body Recomp Coaching → Book a Free Body Recomp Assessment → Follow Kade on Instagram
Advanced Body Recomposition Strategies: The Phasic Recomp Approach | Ep. 123
→ Apply for 1-1 Body Recomp Coaching | If you’ve been lifting for years and feel like progress has slowed, this episode breaks down the phasic body recomposition strategy that allows you to keep building muscle and losing fat even as an advanced lifter. You’ll learn how to choose the right starting point based on your body composition and goals, how to run a lean build without gaining unnecessary fat, how to use short, aggressive mini cuts to get leaner without losing muscle, and more. → Apply for 1-1 Body Recomp Coaching → Book a Free Body Recomp Assessment → Follow Kade on Instagram
Get Lean with Less Effort: 10 Highest ROI Fat Loss Tactics | Ep. 122
→ 1:1 Body Recomp Coaching (FREE Month) | What if you could get lean without tracking macros or doing hours of cardio? In this episode, we reveal the 10 highest return-on-investment habits for fat loss. These are the exact strategies that will get you lean without requiring hours of meal prep or six-day training splits. You'll discover how to naturally eat fewer calories without starving, why walking beats cardio for most people, simple sleep hacks that controls your hunger hormones, and more. Timestamps: 02:06 – Why eating protein first = fewer calories consumed 06:07 – The 7,000 step rule (50% reduced mortality risk) 11:56 – 5 servings of fruits & vegetables per day 16:09 – How to reduce processed foods without restriction 21:21 – Sleep for fat loss: the bedtime alarm hack 26:00 – Sleep optimization (blue light, temperature, darkness) 30:26 – Minimal effective dose: lift 3x per week for 30 min 33:08 – Intermittent fasting & appetite control 36:12 – Meal planning: 2-3 staple breakfasts & lunches 41:27 – Rapid fire tips (hydration, grocery shopping & more) → Apply for 1-1 Body Recomp Coaching → Book a Free Body Recomp Assessment → Follow Kade on Instagram
Maximizing Muscle Growth: High vs Low Volume Training for Hypertrophy | Ep. 121
→ Apply for 1-1 Body Recomp Coaching | How much training volume do you actually need to grow? In this episode we cut through the noise and unpack what the research says about high vs low volume training, along with what we’ve seen work best with clients and ourselves. You’ll learn how to know if you’re doing too much or too little, when to bias higher vs. lower volume, how to split sets across the week for better performance, and how to determine the ideal amount of volume for you as an individual. Timestamps: 00:10 – Why training volume matters 02:39 – Training volume defined 05:30 – Low volume during fat loss 09:20 – Newbie high-volume mistakes 12:35 – Junk volume, adherence, burnout 22:30 – Research vs. reality: more ≠ better 31:00 – Diminishing returns: 80–90% with moderate sets 36:00 – Per-session cap (6–11 sets) + frequency (~2x/week) 44:50 – Weekly target range: 6–15 hard sets 46:40 – Start low; add only if progress stalls 48:20 – Fix sleep, stress, nutrition first; wrap-up → Apply for 1-1 Body Recomp Coaching → Book a Free Body Recomp Assessment → Follow Kade on Instagram
Body Recomposition for Women vs Men: Can Women Build Muscle as Easily as Men? | Ep. 120
→ Book a Free Body Recomp Assessment | Is it harder for women to build muscle than men? Should women train or eat differently? Do hormones really make that big of a difference? In this episode with Anna (our Head Female Coach), we break down the real differences between male and female training and nutrition, and how to actually make progress regardless of gender. Timestamps: 02:05 – The biggest muscle growth myth debunked 03:20 – Training differences: women vs. men 06:00 – Hormone fluctuations & training during your cycle 08:30 – Why women recover faster (and can handle more volume) 11:00 – Estrogen benefits & smarter training strategies 13:30 – Should women train differently during their period? 16:00 – Learning to train close to failure 18:15 – Common mistakes with training intensity 20:00 – How we program volume & intensity for women 23:00 – Nutrition tips for recomp (for both men & women) 26:00 – How periods affect hunger, cravings, and metabolism 29:45 – Smarter progress tracking beyond the scale 31:20 – Final takeaways + free assessment offer → Apply for 1-1 Body Recomp Coaching → Book a Free Body Recomp Assessment → Follow Kade on Instagram
The Ultimate Pre-Workout Warm-Up for Muscle Growth & Body Recomp | Ep. 119
→ Get a FREE Month of Coaching (Podcast Special) | What’s the best warm-up for muscle growth? Most people waste time foam rolling, stretching, or jogging before lifting. In this episode, we break down what the science (and real-world experience) says about warm-ups that actually improve training performance. You’ll learn why most warm-ups don’t help (or even hurt progress), how to structure yours for strength and hypertrophy, and the exact warm-up protocol we use with clients for better results in less time. Timestamps: 00:10 – Most people are warming up wrong 01:05 – Free month of coaching (podcast-only offer) 01:50 – Why foam rolling is (mostly) useless 04:00 – When stretching becomes counterproductive 05:00 – Why cardio before lifting backfires 06:15 – What to do instead: simple warm-up structure 08:20 – Dynamic drills for upper and lower body 12:20 – The warm-up that matters most: ramp-up sets 16:50 – Examples for warm up sets 20:30 – Warming up for isolation/accessory work 24:30 – When to break the rules + final takeaways → Apply for 1-1 Body Recomp Coaching → Book a Free Body Recomp Assessment → Follow Kade on Instagram
Bulking vs Recomping: Can You Build Muscle Without Getting Fat? | Ep. 118
→ Body Recomp Coaching (Now HSA/FSA eligible) | Does bulking actually lead to more muscle growth than eating at maintenance / recomping? Today we're diving into the latest research comparing small and large calorie surpluses vs eating at maintenance to answer that exact question. You’ll learn what the research actually shows, why traditional bulking might not be necessary, and the best approach to build muscle (without getting fat). Timestamps: 00:10 – Is bulking dead? 01:20 – HSA/FSA coaching now available 02:52 – Study breakdown: surplus vs. maintenance 05:15 – Training & diet setup 08:00 – Key results: who gained what 10:40 – Why bulking leads to more fat 14:45 – When a surplus does make sense 17:30 – Best approach for body recomp 20:25 – Protein & calorie targets 24:40 – Final takeaways → Apply for 1-1 Body Recomp Coaching → Book a Free Body Recomp Assessment → Follow Kade on Instagram
How to Recomp with Limited Time & No Gym: Busy Dad Fitness Audit | Ep. 117
→ Apply for a Live Fitness Audit | In this episode, Kade coaches Michael—a father of two with limited time and a home gym setup—through a full fitness audit to optimize his training, nutrition, and long-term strategy. Whether you're a busy parent or just want to train smarter from home, this episode will give you real-world takeaways you can apply right away. Topics covered include: → How to simplify your routine while still building muscle → Smarter splits for time-constrained lifters → What to focus on with home gym equipment → Making progress without bulking or cutting → How to prioritize fitness as a busy parent without guilt ⏱️ Timestamps: 00:00 → Intro + How to Apply for a Live Fitness Audit 01:06 → Michael’s Background, Training History & Goals 07:32 → Current Workout Routine Breakdown 13:20 → Priority Muscle Groups & Home Gym Equipment 16:52 → Nutrition Overview: Calories, Protein, and Simplicity 22:25 → Balancing Fitness with Fatherhood 27:30 → Kade’s Recommendations: Smarter Split + Prioritization 33:55 → Efficiency Tools: Supersets, Myo-Reps, and Tracking 41:22 → Body Recomp Without Bulking or Cutting 47:15 → Final Tips & Equipment Upgrades → Free Body Recomp Strategy Call → Body Recomp Coaching → FREE Body Recomp Guide → Kade's Instagram The Body Recomposition Podcast Helping YOU lose fat, build muscle, and make fitness fit your life with simple, science-backed strategies. → Apply for 1-1 Body Recomp Coaching → Book a Free Body Recomp Assessment → Follow Kade on Instagram
The Skinny Fat Trap: 5 Mistakes to Avoid & How to Recomp | Ep. 116
→ Apply for The Recomp Project | If you’ve ever felt stuck between “too skinny” and “too soft,” this episode will help you build muscle, lose fat, and create a physique you’re proud of. Kade dives deep into the biggest "skinny fat" mistakes and what to do instead, including: → Why relying on the scale alone will keep you frustrated → How eating too little can backfire and cost you muscle → The real difference between high-rep “fat burning” workouts and effective training → Why cardio should not be your first move for fat loss → What realistic fat loss actually looks like—and why slow is better ⏱️ Timestamps 00:00 → Intro: What Is the Skinny Fat Trap? 02:11 → Mistake #1: Focusing Only on the Scale 11:59 → Mistake #2: Eating Too Little 19:43 → Mistake #3: Training Too Light or Too Randomly 24:01 → Mistake #4: Overdoing Cardio 28:22 → Mistake #5: Unrealistic Expectations 33:01 → Bonus Tips: Steps, Maintenance Phases, & Health Markers 37:20 → Wrap-Up & Next Steps → Apply for a Live Fitness Audit → Free Body Recomp Strategy Call → Apply for Body Recomp Coaching → FREE Body Recomp Guide → Kade's Instagram The Body Recomposition Podcast Helping YOU lose fat, build muscle, and make fitness fit your life with simple, science-backed strategies. → Apply for 1-1 Body Recomp Coaching → Book a Free Body Recomp Assessment → Follow Kade on Instagram
