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PODCAST

The Body Recomp Podcast | Beyond Fitness

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

health & fitness fitness

All Episodes

33:28

20 Low-Effort Habits & Tactics to Transform Your...

The Body Recomp Podcast | Beyond Fitness ·

2026/01/10

→ Get a Free Month of 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 recompositionHow to hack your environment so the right choices become easySimple tactics for maintaining consistency without perfectionDa...

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14:46

Staying Lean During the Holidays: Managing Weight...

The Body Recomp Podcast | Beyond Fitness ·

2025/12/17

→ Get a Free Month of Coaching | 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...

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32:18

Advanced Body Recomposition Strategies: The Phasic...

The Body Recomp Podcast | Beyond Fitness ·

2025/12/03

→ Book a Free Body Recomp Assessment | 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. → Get ...

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46:21

Get Lean with Less Effort: 10 Highest ROI Fat Loss...

The Body Recomp Podcast | Beyond Fitness ·

2025/11/12

→ 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...

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50:53

Maximizing Muscle Growth: High vs Low Volume Training...

The Body Recomp Podcast | Beyond Fitness ·

2025/11/05

→ Transform Coaching (2-week free trial) | 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 i...

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34:02

Body Recomposition for Women vs Men: Can Women Build...

The Body Recomp Podcast | Beyond Fitness ·

2025/10/29

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 – H...

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25:29

The Ultimate Pre-Workout Warm-Up for Muscle Growth &...

The Body Recomp Podcast | Beyond Fitness ·

2025/09/24

→ 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 resul...

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27:31

Bulking vs Recomping: Can You Build Muscle Without...

The Body Recomp Podcast | Beyond Fitness ·

2025/09/17

→ 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...

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51:38

Less Time. More Muscle: Live Coaching a Busy Dad’s...

The Body Recomp Podcast | Beyond Fitness ·

2025/05/02

→ 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 li...

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29:35

The Skinny Fat Trap: 5 Mistakes to Avoid & How to...

The Body Recomp Podcast | Beyond Fitness ·

2025/04/23

→ Apply for Body Recomp Coaching | 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 cardi...

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43:12

Live Fitness Audit: Recomping a Stranger in 43...

The Body Recomp Podcast | Beyond Fitness ·

2025/04/09

→ Apply for a Live Fitness Audit | In this brand new series, Kade sits down with real people to break down their goals, troubleshoot sticking points, and map out a clear plan to recomp—live on the podcast. In this episode, Navy Veteran Matt joins Kade for a raw, unfiltered coaching call where they dive deep into: → The realistic timeline and strategy to drop 10% body fat → Whether to prioritize cardio, steps, or macros for sustainable fat loss → Common mistakes gu...

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57:05

Why Your Workouts Might Suck (And What to Do Instead)...

The Body Recomp Podcast | Beyond Fitness ·

2025/04/03

→ 7-Day Transform Coaching Trial | In this episode, Kade is joined by Coach Dawson to break down how to choose and structure the right training plan. They share real client examples, common mistakes, and how to tailor your workouts to your schedule, recovery, and goals. Timestamps: 00:00 → Intro & Dawson’s Favorite Training Split 02:50 → The Ideal 4-Day Split for Real-Life Results 06:30 → Why Cardio May Actually Help Your Muscle Gains 08:00 → Full Body Training with No Dedicated Leg...

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51:22

Picking the Perfect Training Split for Body...

The Body Recomp Podcast | Beyond Fitness ·

2025/03/27

→ Apply for a Live Fitness Audit | In this solo episode, Kade breaks down one of the most common questions in fitness: “How many days a week should I train?” Whether you’re just starting out or you’ve been lifting for years, the right training split can make or break your results. Kade walks you through: → The pros and cons of training 2 to 6 days per week → How to structure your split based on goals, recovery, and schedule → Why most people overtrain or burn out—and how to avoid it → ...

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59:59

Get Fit with Less: NOT Tracking Macros, Training...

The Body Recomp Podcast | Beyond Fitness ·

2025/03/19

→ Apply for 1-1 Body Recomp Coaching | In this episode, Kade is joined by Coach Jake to break down how to get great results with minimal time in the gym or kitchen—perfect for those juggling work, family, and life. They cover: → Minimalist training tactics – How to build muscle in just 2-3 short workouts per week → Sleep & recovery hacks – Why optimizing rest is the ultimate fitness hack → Stress management for busy people – How to manage fatigue, avoid burnout, and stay consistent → T...

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79:28

Body Recomposition Secrets: Best Training Strategies...

The Body Recomp Podcast | Beyond Fitness ·

2025/03/05

→ Free Coaching Trial | Unlock the keys to effective training, muscle growth, and sustainable body recomposition. → Apply for 1-1 Body Recomp Coaching → FREE Body Recomp Transformation Guide → Kade's Instagram Episode Overview: In today’s episode, we break down the essentials of training for body recomposition and muscle growth with Coach Dawson Blades. We’ll cover: • Training Fundamentals: Consistency, effort, and progressive overload are important for building muscle. • Common Mistake...

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16:59

Fitness Success 101: Mindset Transformation,...

The Body Recomp Podcast | Beyond Fitness ·

2025/01/27

→ Apply for 1-1 Body Recomp Coaching | Transforming Your Fitness Mindset: Motivation, Discipline, Habits, and Goal Setting→ FREE Body Recomp Transformation Guide→ Kade's InstagramEpisode Overview:In today’s episode, we’re diving into the mindset side of fitness—something I don’t talk about often but believe is at the core of everything. We’ll explore key topics like:Motivation vs. Discipline: Why motivation isn’t enough and how to turn healthy habits into non-negotiables.Goal Setting: Shiftin...

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61:59

Recomp Strategies, Breaking Fat Loss Plateaus,...

The Body Recomp Podcast | Beyond Fitness ·

2024/12/16

→ Apply for 1-1 Body Recomp Coaching | Navigating Plateaus, Recomp Strategies, Optimal Cardio for Fat Loss & More→ FREE Body Recomp Transformation Guide→ Kade's InstagramIn this episode, we dive into a wide range of fitness topics, starting with personal updates and recent podcast milestones. We discuss how to overcome weight loss plateaus, timing calorie changes for optimum weight loss or muscle growth, and whether running or walking is better for fat loss. The episode also addresses how...

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23:14

Maximize Gains in Minimal Time: Time-Efficient...

The Body Recomp Podcast | Beyond Fitness ·

2024/10/21

Apply for Coaching OR Get 2 Weeks FREE | If you want to build muscle and lose fat without spending endless hours in the gym, this episode is for you. Tune in to learn how to maximize your results in minimal time. Enjoy!→ Get Your FREE 77-Page Body Recomp Guide→ Book a FREE Fitness Strategy Call→ Kade's Instagram→ Rate & Review Us (scroll to bottom of page)*This is a body recomposition podcast for those in fitness who want to lose fat and gain muscle (recomp).

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64:32

Transforming Your Physique (Guest Episode with Tim...

The Body Recomp Podcast | Beyond Fitness ·

2024/08/20

Apply for Coaching | Today's episode was recorded on The Dynamis Podcast with my good friend Tim Gurule. We talked all things training, nutrition, fat loss, muscle growth, and more. Enjoy the episode!Tim's Links: | ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Instagram⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ | ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠TikTok⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ | ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠YouTube⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ | ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Website⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ | ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Events⁠⁠⁠⁠⁠⁠⁠⁠⁠→ FREE Body Recomp Transformation Guide→ FREE Fitness Strategy Call→ Kade's Instagram→ Rate & Review Us (...

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31:26

The Ultimate Guide to Fixing 'Skinny Fat' (How to Get...

The Body Recomp Podcast | Beyond Fitness ·

2024/07/16

Apply for Coaching | In this episode, we're covering everything you need to know to fix 'skinny fat'. If you want to build muscle AND lose fat to get a more lean, muscular look, this episode is for you!→ FREE Body Recomp Transformation Guide→ FREE Fitness Strategy Call→ Kade's Instagram→ Rate & Review Us (scroll to bottom of page)*This is a body recomposition podcast for those in fitness who want to lose fat and gain muscle (recomp).

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