How to LOSE Fat and BUILD Muscle to Live a Lot Longer | Dr. Josh Axe

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. Uncover what’s really going on in your body with advanced biomarker testing for hormones, thyroid, and metabolism— plus a 1-hour consultation with a Senior Health Advisor! → http://mybloodwork.com Thank you to our sponsors! Sunlighten Sauna: https://get.sunlighten.com/axepodcast Manukora Manuka Honey: https://manukora.com/axe Caraway Home: carawayhome.com/drjoshaxe (Use code DRJOSHAXE) for an exclusive discount Watch The Dr. Josh Axe Show every Monday & Thursday on YouTube: https://www.youtube.com/@drjoshaxe?sub_confirmation=1 🎧 Early Access! Our listeners enjoy every episode before anyone else! Tune in below and join our exclusive group of listeners → Spotify: https://bit.ly/DrJoshAxeSpotify Apple Podcast: https://apple.co/3JDvWcS Order my NEW BOOK, The Biblio Diet → https://bit.ly/4oPEP3t Watch my free training on how to naturally balance your blood sugar and reverse your symptoms → http://DrAxeDiabetesClass.com Discover practical steps you can take today to start healing your thyroid naturally → http://DrAxeThyroidClass.com If you’re ready to start feeling like yourself again and balance your hormones, take my free class → http://DrAxeHormoneClass.com CONNECT WITH DR. JOSH AXE Instagram → https://www.instagram.com/drjoshaxe/ Facebook → https://www.facebook.com/DrJoshAxe/ TikTok → https://www.tiktok.com/@thedrjoshaxeshow/ X → https://x.com/drjoshaxe/ LinkedIn → https://www.linkedin.com/in/joshaxe Website → http://thehealthinstitute.com Sign up for my newsletter → https://bit.ly/4oE9Jf3 Ask Dr. Axe → http://speakpipe.com/drjoshaxe 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" Links 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. MB01D8VRQMTTMLD