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Your fat loss was working until it stopped. In this episode, Sal, Adam, and Justin break down what causes fat loss plateaus and four strategies that can help get progress moving again without simply cutting calories or adding more cardio.

They explain why a short mini bulk or reverse diet can be one of the most effective ways to break a plateau, when adding or reducing cardio can help, how carb cycling can be used as a tool, and why shifting your focus from fat loss to performance can provide both physical and psychological benefits.

The guys also discuss muscle building and fat loss, the relationship between science and real-world coaching experience, red light therapy, the growing importance of community and social connection, big-wave surfing, and more.

The episode then moves into live coaching with three callers: Amber from Texas gives an update on her progress, Chase from Arizona gets advice on losing body fat while rebuilding his athleticism, and Ashley from Texas gets guidance on returning to training after pregnancy and an extended period away from exercise.

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02:18 - How to Break Through a Fat Loss Plateau

08:05 - Mini Bulks and Reverse Dieting

13:26 - Should You Add or Remove Cardio?

16:42 - Carb Cycling for Fat Loss

19:50 - Focus on Performance Instead of Fat Loss

23:50 - Building Muscle and Its Impact on Fat Loss

30:49 - The Best Intervention for Healthier-Looking Skin

33:55 - Why Gyms Are Becoming More Social

44:29 - The 16-Year-Old Lifeguard Who Saved a Child

01:08:06 - Amber: Progress Update

01:14:10 - Chase: Losing Fat While Building Fitness

01:27:39 - Ashley: Returning to Training Postpartum