In this episode, I’m breaking down the four pillars of recomposition to help you shrink your body fat, build lean muscle, and reclaim the energy you had in your 20s. For 30 years, the fitness world has preached the same rule: you have to “bulk” to gain muscle, or “cut” to lose fat. But modern science shows us a different path. It is entirely possible to do both at the same time through a process called Body Recomposition.
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Timestamps
0:00 — The Myth of “Bulking and Cutting”
1:02 — What is Body Recomposition?
3:14 — Stop Weighing Yourself: Track These 3 Metrics Instead
4:42 — The 4 Pillars of Body Recomposition
5:58 — Pillar 1: Training (Reps, Sets, & Muscle Groups)
8:35 — Why You Must Lift Weights BEFORE Cardio
9:43 — Should Women Train Differently Than Men?
12:56 — The 350% Mitochondria Boost
15:07 — Pillar 2: Protein Targets & The 30g Rule
16:45 — The Exact Math for a Recomposition Caloric Deficit
21:21 — 3 Reasons You Are Working Out But Not Losing Fat
22:52 — The Myth of “Spot Reducing” Belly Fat
30:33 — Pillar 3: The Top 10 Supplements for Fat Loss
36:34 — The Best Peptides for Muscle Gain (BPC-157 & CJC-1295)
37:18 — Pillar 4: Sleep, Stress, and The “Cortisol Steal”
DISCLAIMER
This content is strictly the opinion of Dr. Josh Axe and is for informational and educational purposes only. It is not intended to provide medical advice or to take the place of medical advice or treatment from a personal physician. All viewers of this content are advised to consult their doctors or qualified health professionals regarding specific health questions. Neither Dr. Axe nor the publisher of this content takes responsibility for possible health consequences of any person or persons reading or following the information in this educational content. All viewers of this content, especially those taking prescription or over-the-counter medications, should consult their physicians before beginning any nutrition, supplement or lifestyle program.
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Did you know that muscle is now classified as an endocrine organ and can be a stronger predictor of mortality than your blood pressure? If you like this content or want to see more, let me know in the comments 👇 Download the supplements, peptides, and dietary guidelines here: bit.ly/draxebuildmuscleburnfat
Those homescales that show body composition are not very accurate bro.
I think you should weigh yourself everyday, and then look at your weight over the last 7 days, cross out the high points and the low points and you'll get a better idea with what's happening with your body week after week and be able to make sensible adjustments.
Short story long! AI Dr josh is so repetitive & boring😮
Im 55yrs old, my avg steps a day for 5 days is 13-14000 steps 3x a week i resistance weight train, along with 60lb kettlebell each hand for a treadmill incline farmers walk, i do kettlebell and 50lb med ball squats on a bosu ball, i also surf and do jujitsu 3x a week im in the best shape of my life ! My caloric intake is 1500 and protein at 175g , i take a daily vitamin, D3, and Omega and creatine 5g a day! I also run full court bball games at the park with kids that are 18-25 yrs of age!
Great information here. Thanks!!! Im 39 over weight. I went from 500lbs to 350 with trt and glp1. I lost so much muscle but this week my business partner and myself worked out 4 days straight I am suffering from DOMS now lol but no pain no gain right. Muscle activated this coming week same routine but I will be adding thr supplements you recomended on im already on whey isolate, bcaa and creatine. Let's add years to our lives and get back to our prime
Shadow boxing jump rope 💪 🪢 kills it
..isn’t 1600 cal for women under eating? Seems to contradict the previous statement
Watching this video while eating cake
I dont know man. I try to train like Bruce lee and Muay thai dudes. I aint muscular but I think I am very shredded and toned. I have much stronger core and functioning strength more than most big, muscular gym bros. I eat whatever I want as long as its wholefood and I try to keep my body moving as much as I can 😂
Organic? Grass fed? Must be nice to have that kinda dough.
Not to bust your balls but the whole you can only absorb 25g of protein per meal is a myth. Your body will do what its supposed to. Elite body builders routinely eat 400g+ per day.
What order to take these supplements?
Hi Dr Axe, is there a difference in mitochondria density between endurance runners and body builders?
You can but is not as effective as doing it in separated steps, like in bulking then cutting….
Lifting the cardio is not more effective ask any high level athlete.
In all honesty, this is one of the most comprehensive videos on body recomposition I've seen. The training frequency, training type, target muscle groups, amount of calories, when to do cardio, steps per day. All 100% bang on.
I would like to see a conversation between you and Dr. David Sinclair, an Anti Aging Researcher.
One set of heavy sqats is equal to 100 yd sprint.
You can absolutely absorb 120 grams of protein in one sitting. OMAD works
You look more like a runner than a person who lifts weights?
So, tren hard, eat clen to build muscles. Okay 👍🏽
Is it 1g per ideal body weight or current?
Does this advise work for 66 year old? I recover more slowly.
So no warm up?
Speaking facts 💯🫡
It’s crazy trying to find these peptides. Dr Axe. Some help please.
I’ve been walking 5 miles a day, lifting weights 4x a week, counting calories, eating almost all whole foods, and cut out alcohol. Am down 20 pounds and the weight loss is accelerating.
What about all the new hype about 20g of creatine per day for brain health?
The music is very scary
Wow I take these exact supplements to the T
What if you are overweight at 215 should you still shoot for 215 g of protein? Or should I use my desired weight for the calculation?
I’ve taken my workouts up to 4x a week, upped my step count to 15k daily, and moving to an even cleaner diet with focus on protein and healthy fats. I’m getting increasingly lean with abs starting to show, and I feel amazing.
I’m 281lbs x 14 – 400 = 3,534 that sounds like a lot
Four meals a day is a lot
It’s no way at 190
190 x 14=2,660
Even taking away 300 calories
I would gain so much weight!!!
Me eating 1700 I gain weight