<p>In this episode of Rooted in Resilience, Ash is joined again by Kathleen Stewart to break down my recent 5-week fat loss phase, where I lost about 10 pounds while maintaining muscle mass and lifts in the gym.</p><p>We walk through exactly what I did, why it worked, and how we approach fat loss differently inside Transform, so you can use these principles on your own or join us inside the program.</p><p>We cover why we don’t believe in jumping straight into a calorie deficit, the importance of building maintenance calories first, and why short, strategic fat loss phases tend to work better than staying stuck in long-term restriction.</p><p>We also dive into the fear around muscle loss during a cut, why strength training, steps, cardio, and adequate protein matter, and how micronutrients play a major role in energy production, satiety, and overall success during a fat loss phase.</p><p>In this episode, we cover: </p><p>• why I split my fat loss goals into phases </p><p>• how I lost 10 pounds in 5 weeks </p><p>• why maintenance calories matter before cutting </p><p>• the difference between lean mass loss and muscle loss • how to protect muscle during a calorie deficit </p><p>• why tracking steps is so important </p><p>• how Transform structures fat loss phases </p><p>• why micronutrients matter for metabolism and satiety </p><p>• the importance of getting in, getting it done, and getting back to maintenance</p><p>If you’ve been stuck in yo-yo dieting, under-eating during the week, and overdoing it on the weekends, this episode will help you understand a more sustainable and effective way to approach fat loss.</p><p>TIME STAMPS</p><p>01:03 — Intro: How I lost 10 pounds in 5 weeks (fat loss overview)</p><p>02:23 — Rapid fat loss vs slow dieting: will you lose muscle?08:03 — Strength training during a fat loss phase</p><p>11:33 — Why I split my fat loss goals into two phases</p><p>19:03 — Why you should build maintenance calories before dieting</p><p>28:33 — Why tracking food intake helps fat loss</p><p>31:33 — Volume eating: how to stay full in a calorie deficit</p><p>37:03 — How we structure fat loss phases in Transform</p><p>51:33 — Why micronutrients matter for metabolism and fat loss</p><p>1:08:00 — Fat loss is simple, but consistency is the hard part______________________________________________________________________Subscribe To The Rooted In Resilience Podcast:⭐ Youtube: https://www.youtube.com/@UCSpofOL75STGMvUUlD5em7g ⭐ Spotify: https://open.spotify.com/show/3NTIxm2iqgIdnqI2j2FICr?si=477cfb0440fe40ce⭐ Apple Podcasts: https://podcasts.apple.com/us/podcast/rooted-in-resilience/id1663060063_____________________________________________________________Keep Up With Us!🖥️ Website: https://www.armstrongsisters.com/🗞️ Newsletter: https://www.armstrongsisters.com/newsletter-signup_____________________________________________________________Support Us &amp; Our Mission to Change the food system! 👩🏼‍🌾 Our Farm CoOp, Nourish Food Club: {The highest quality food you can find, delivered directly to your door. Low PUFA chicken and pork, 100% grass-fed beef and lamb, traditional sourdough, raw dog food, &amp; more}https://nourishfoodclub.com/ _____________________________________________________________Follow Us On Social Media➡️ Instagram: https://www.instagram.com/strong.sistas/➡️ X: https://twitter.com/strong_sistas➡️TIKTOK: https://www.tiktok.com/@strong.sistas?_t=8oW270Feyz5&amp;_r=1➡️FACEBOOK: https://www.facebook.com/profile.php?id=100083808037077____________________________________________________⭐️ The Transform Fat Loss and Metabolic Restoration Program ⭐️Join 300+ people who’ve lost fat and kept it off, without giving up their favorite foods. This science-backed, metabolism-first program helps you rebuild your foundation, restore energy, and finally achieve fat loss results that last.Next group starts April 6, learn more and join the Early Access List here:</p><p>https://www.armstrongsisters.com/transform</p>