Episode Details

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Cutting isn’t about eating as little as possible, it’s about creating a sustainable, strategic deficit that supports fat loss while protecting your muscle, hormones, and sanity. In this episode, Jess and Jill break down exactly what a successful diet phase should look like, how to know if it’s working, and when it’s time to stop pushing and pivot back to maintenance or a build.

You’ll learn:

• The science of fat loss: why consistency and data (not emotion) determine if you’re truly in a deficit.
• Rate of progress that’s actually sustainable: what a safe weekly fat loss pace looks like, and why chasing rapid drops backfires.
• Signs you’re cutting effectively: from body composition changes to hunger cues that stay manageable.
• How adaptation works: why plateaus are expected and what options you have when fat loss slows.
• Red flags it’s time to stop: the physical and psychological signals that mean your deficit is no longer serving you.
• The long-game strategy: why cutting is only one phase in the bigger cycle of Cut → Maintenance → Build and how to use that cycle to create lasting results.

You’re not meant to live in a deficit forever. Strength should hold steady, cardio isn’t your fat loss ticket, and if you hit a plateau... it means your body is working exactly as it should. Tune in so your next deficit is worth your efforts and you get results you can keep!

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