How to Lose Fat and Gain Muscle WITHOUT Bulking or Cutting (Jeff Hoehn) | Ep 309

Get the other part of this conversation on Jeff's podcast "The Mind Muscle Connection" to hear Philip discussing more aggressive approaches to body recomposition -- Can you lose fat and build muscle at the same time, without gaining or losing weight, but instead by eating at maintenance calories to achieve the holy grail of body recomposition (aka "body recomp")? Jeff Hoehn of The Mind Muscle Connection podcast and I break down what's possible and how to adjust your diet and training to create an environment for body recomp at maintenance. You'll learn the realities of this approach and who will benefit most from it. This is one part of a special two-part collaboration. Don't miss the companion episode on Jeff's podcast where Philip covers slightly more aggressive approaches to body recomp. Main Takeaways: Is body recomposition at maintenance actually possible, and for whom? The surprising truth about what happens to your weight during successful recomposition Why your training approach matters more than you might think The often-overlooked nutritional strategy that can make or break your results How tracking progress differs when you're not focused on weight loss or gain The hidden lifestyle factors that determine your recomp success Why the maintenance approach might be more sustainable than traditional methods Timestamps: 0:01 - What is "body recomp" at maintenance? 3:03 - The science behind simultaneous fat loss and muscle gain 5:28 - Who body recomposition at maintenance works best for 10:17 - Maintenance vs. slight surplus for muscle building 14:09 - Common problems and pitfalls with the maintenance approach 20:20 - How to track progress when the scale isn't changing much 24:45 - The value of tracking weight as data 28:19 - The role of lifestyle factors in successful body recomposition Listen to the other part of this conversation on Jeff's podcast "The Mind Muscle Connection" to hear Philip discussing more aggressive approaches to body recomposition 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