<p dir="ltr">In this eye-opening episode, I dive deep into the most common diet mistakes that derail progress, including the shocking truth about calorie tracking (even nutritionists get this wrong!), why protein timing is crucial for maintaining muscle mass during weight loss, and the real reason cardio might be working against your goals. </p> <p dir="ltr">I also share specific strategies for tracking, essential tools for accurate measurement, and explain why focusing on body composition rather than just the number on the scale is key for lasting results.</p> <p dir="ltr">What you'll learn:</p> <ul> <li dir="ltr" aria-level="1"> <p dir="ltr" role="presentation">Why tracking your food intake incorrectly (or not at all) could be sabotaging your progress</p> </li> <li dir="ltr" aria-level="1"> <p dir="ltr" role="presentation">The optimal protein intake for maintaining muscle mass while losing fat</p> </li> <li dir="ltr" aria-level="1"> <p dir="ltr" role="presentation">How excessive calorie restriction impacts your metabolism and muscle retention</p> </li> <li dir="ltr" aria-level="1"> <p dir="ltr" role="presentation">Why resistance training trumps cardio for sustainable body transformation</p> </li> <li dir="ltr" aria-level="1"> <p dir="ltr" role="presentation">The truth about bio-impedance scales and tracking meaningful progress</p> </li> <li dir="ltr" aria-level="1"> <p dir="ltr" role="presentation">Essential tools and apps for successful weight management</p> </li> </ul> <p><strong><br> <br></strong></p> <p dir="ltr">FULL show notes: <a href="https://www.jjvirgin.com/worstmistakes">https://www.jjvirgin.com/worstmistakes</a></p> <p dir="ltr">Free Cronometer tracking app: jjvirgin.com/cronometer</p> <p dir="ltr">7-Day Eat Protein First Challenge: http://jjvirgin.com/proteinfirst</p> <p dir="ltr">Use my Eat Protein First Calculator: http://jjvirgin.com/proteinfirst</p> <p dir="ltr">Food Scale: https://amzn.to/3IBttvS</p> <p dir="ltr">Download my free Resistance Training Cheat Sheet: <a href="https://jjvirgin.com/resistance">https://jjvirgin.com/resistance</a></p> <p dir="ltr">Oxiline bioimpedance scale: https://oxiline.shop/product/scale-x-pro/?ref=mza2ntv</p> <p><strong> </strong></p> <p dir="ltr">Episode Sponsors: </p> <p dir="ltr">Try Timeline: https://www.timelinenutrition.com/shop?rfsn=7082975.4b75243 Use code JJ10 for 10% off all products</p> <p dir="ltr">Go to qualialife.com/VIRGINWELLNESS to try Qualia risk free for up to 100 days and code VIRGINWELLNESS for an additional 15% off</p>