Welcome to the Nutrition Science Podcast, where we help you cut through the noise and make informed

science-based decisions about nutrition and your health.

Welcome back to another episode of the Nutrition Science Podcast.

I'm your host, Dr. Adrian Chavez, and today we are going to talk about how to transform

your body in 2026. So it is the new year, and a lot of people in the new year start to take on

new health goals and a lot of those health goals tend to revolve around changing the way that

you look in some ways. So many people want to lose excess body fat. Some people want to gain

muscles. Some people want to get more quote unquote tone, which really means lose a little bit body fat. Some people want to gain muscle. Some people want to get more quote unquote

tone, which really means lose a little bit of fat and gain a little bit of muscle. And a lot of

people are making this process entirely more complicated than it needs to be. So today in this

podcast episode, what I'm going to do is break down exactly what you need to focus

on in order to change your body composition and change the way your body looks.

I have spoken with and worked with so many people who have done diet after diet after

diet and taken supplement after supplement and try different workout

plans. And none of these things have led to the long term physical transformation that they're

seeking to achieve. And it's because they're not focusing on the right things. And the last thing

that you want to be doing is putting in all of this effort to make changes, to improve your health,

and you're putting an effort in the wrong things. And that effort is going to lead to small

improvements, most likely, but it is not going to lead to the transformative, sustainable,

long-term changes that you'd actually like to see. So we are going to break this down today,

and it's going to be three to four

simple steps to focus on in order to change your body composition. So let's go ahead and get

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