EP160: Macros Made Simple: Food, Fat Loss & Muscle Growth

In this episode, Christina breaks down macronutrients (macros) in a way that actually makes sense.

Whether you're stuck in a plateau, struggling to build muscle, or overwhelmed by conflicting nutrition advice, this episode will give you the facts on how food really impacts your body.

Topics Discussed:

• What macros actually are and why they matter more than just counting calories.
• Why "all calories are equal" is misleading and how food choices impact your metabolism, body composition, and hunger.
• Understanding calorie deficits & surpluses (and why deeper deficits aren’t always better for fat loss).
• High-volume vs. low-volume foods: The key to stay full while cutting fat AND hit calorie targets to build muscle.
• Common macro mistakes, like: Why 100g of rice ≠ 100g of carbs.
• Why you can’t out-train a bad diet, no matter how much cardio you do.
• Reverse dieting: How to stop the cycle of weight “regain”

Key Takeaways:

• Macros aren’t just numbers—they dictate whether you lose fat or muscle, how full you feel, and how your body functions.
• Macro calculators are garbage. Generic online calculators don’t account for metabolism, dieting history, muscle mass, hormones, training intensity, and so much more. Stop relying on them.
• Flexible dieting vs. meal plans—which approach works best for your goals?
• If your metabolism feels “broken,” it’s not—but it is adaptive. Learn how to work with it, not against it.

Links:

Christina's Instagram: https://www.instagram.com/knifina/

Cut & Conquer Instagram: https://www.instagram.com/cutandconquerfitness/

Coaching Application: https://cutandconquer.typeform.com/CQA-application

Free FB Community: https://www.facebook.com/groups/weightsandwellness/

Shop our Meal Prep Seasoning: https://healthydevil.ca/collections/all

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