<p>I’m breaking down the exact nutrition principles I use to lose fat, get leaner, and stay consistent without going all-or-nothing. This episode covers calories, protein, meal timing, cravings, late-night snacking, and the small adjustments that compound into long-term results. </p><p><br></p><p>Build the plan. Execute daily.</p><p><br></p><p>CHAPTERS:</p><p>00:00 Intro</p><p>01:24 Goal of This Conversation</p><p>08:18 The Truth About Calories In, Calories Out</p><p>15:29 Start by Finding Maintenance</p><p>19:06 Adjust Calories With Patience</p><p>24:28 Avoid the All-or-Nothing Trap</p><p>27:26 Meal Timing, Fasting, and What Matters Most</p><p>36:54 Build Consistent Meals You Can Repeat</p><p>40:22 Using Calorie Undulation With Intention</p><p>46:28 How to Set Macros for a Cut</p><p>47:05 Protein First for Fullness and Retention</p><p>54:30 Fat Intake, Digestion, and Gut Health</p><p>59:11 Use Carbs to Support Performance</p><p>01:01:11 How to Stop Late-Night Snacking</p><p>01:07:57 Go-To Meals That Make Dieting Easier</p><p>01:10:53 How to Eat Out Without Losing Progress</p><p>01:14:51 Small Changes That Drive Real Results</p><p><br></p><p>ORDER MY BOOK HERE: <a href="⁠https://www.amazon.com/Go-One-More-Intentional-Life-Changing/dp/1637746210" target="_blank" rel="noopener noreferer">⁠https://www.amazon.com/Go-One-More-Intentional-Life-Changing/dp/1637746210</a></p><p><br></p><p>FOLLOW:</p><p>Become a BPN member FOR FREE - Unlock 25% off FOR LIFE ⁠</p><p><a href="https://www.bareperformancenutrition.com/collections/performance-nutrition" target="_blank" rel="noopener noreferer">https://www.bareperformancenutrition.com/collections/performance-nutrition</a></p><p><br></p><p>IG: ⁠<a href="instagram.com/nickbarefitness/⁠" target="_blank" rel="noopener noreferer">instagram.com/nickbarefitness/⁠</a></p><p>YT: ⁠<a href="youtube.com/@nickbarefitness" target="_blank" rel="noopener noreferer">youtube.com/@nickbarefitness</a></p><p><br></p><p>This podcast is for informational purposes only and should not be considered legal [health or profession] advice. Bare Performance Nutrition (BPN) is not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. This podcast is not intended to replace professional medical advice.</p><p><br></p><p>This podcast may not be republished without the written consent of Bare Performance Nutrition (BPN)</p>