How Melanie Dropped From 24% to 16% Body Fat (and Still Got Stronger) | Ep 295

Book a FREE 15-minute Rapid Nutrition Assessment to audit your training and nutrition strategy, identify your #1 roadblock, and give you a personalized 3-step action plan in a fast-paced 15 minutes. — Can you build muscle while losing fat, or is it just a myth? What if shifting your focus from aesthetics to performance is the missing piece? I sit down with my client Melanie, who transformed her body by aligning her training, nutrition, and mindset. She dropped from over 24% to 16% body fat while gaining over three pounds of muscle, without giving up her daily treat! Today, you’ll learn all about: 03:20 - The power of accountability in staying consistent 05:05 - Why she prefers working with a coach 07:38 - The mindset shift from aesthetics to performance 09:17 - How minor nutritional tweaks accelerated fat loss 11:06 - The impact of sprinting on her physique 16:29 - Strength gains while losing fat 24:53 - Why trusting the process is key 31:51 - How a single daily treat helped her stay on track 42:50 - The power of meal prepping and planning for success 47:44 - Outro Episode resources: Melanie’s email: meldsa777@hotmail.com Support the show 📱 Get Fitness Lab - Philip’s science-based AI app for fat loss, muscle building, and strength training for people over 40. It adapts to your nutrition, recovery, and training to improve body composition without guesswork. 🎓 Try Physique University - Evidence-based nutrition coaching and strength training to help you lose fat, build muscle, and master your metabolism with support and accountability (free custom nutrition plan with code FREEPLAN ). 👥 Join our Facebook community - Free fat loss, muscle building, and body recomposition strategies for adults over 40 who want practical, science-backed fitness guidance. 👋 Ask a question or find Philip Pape on Instagram