We're diving into one of the biggest myths in fitness: that you can't lose fat and build muscle at the same time. Spoiler alert—you absolutely can! In this episode, I’m breaking down the essentials of recomposition, a strategy that allows you to shed fat and gain muscle, even if you’re navigating the hormonal changes of perimenopause. Join me as I reveal the five key components of successful recomping. We’ll start with the importance of protein intake and how to calculate the right amount for your target body weight. Discover why resistance training is your best friend in this journey, and how specific exercises can maximize your muscle gain. Plus, learn about the role of sugar impact, non-starchy vegetables, and healthy fats in your diet to help you achieve your fitness goals. I'll also share practical tips on how to increase your daily movement, track your progress with the right tools, and use diet cycling to combat diet fatigue and keep your metabolism revving. From my personal struggles with fitness plateaus to the science-backed strategies that worked for me, this episode is packed with actionable advice that you won't want to miss. FULL show notes: https://www.jjvirgin.com/recomping 7-Day Eat Protein First Challenge: http://jjvirgin.com/proteinfirst Shop Oura Rings: https://ouraring.com/ Track your protein & macros with Cronometer App: jjvirgin.com/cronometer Food scale: https://amzn.to/3IBttvS Download my free Resistance Training Cheat Sheet: https://jjvirgin.com/resistance Walking pad: https://amzn.to/3vccaOV. Rucking vest: https://amzn.to/3RdJWMv Episode Sponsors:  Try Timeline: https://www.timelinenutrition.com/shop?rfsn=7082975.4b75243 Use code JJ10 for 10% off all products Go to qualialife.com/VIRGINWELLNESS now to try Qualia Senolytic backed by a 100 day money back guarantee, and use promo code VIRGINWELLNESS to get 15% off!   Learn more about your ad choices. Visit megaphone.fm/adchoices