Body Recomp, What?!
A Physical Therapist's Nutrition Framework for Fat Loss, Muscle Health, and Long-Term Recovery (+ Free 11 High-Protein Breakfast Recipes)
As a physical therapist, I’ve spent 16+ years helping people recover from injury, reduce pain, rebuild strength, and return to the activities they love.
One thing I’ve learned is that exercise alone isn’t enough.
You can’t build a strong body without giving it the nutrients it needs.
Over the last few months, I’ve been focusing on the correct order of getting your health back. If you missed that article, you can read it here:
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BEFORE WE DIVE IN…
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Today, I want to focus on nutrition.
Not dieting.
Not calorie counting.
Not restriction.
Nutrition.
Because food is fuel.
Weight Loss vs. Fat Loss
Most diets focus on weight loss.
As a physical therapist, I’m more interested in body composition.
Are you building or maintaining muscle?
Do you have more energy?
Are your clothes fitting better?
Do you feel stronger?
That’s fat loss.
And unlike crash diets, it creates lasting results.
The key is patience. Healthy fat loss and body recomposition often take 4-6 months of consistency.
My Fat Loss Cheat Sheet
Prioritize Protein
Protein is the building block for muscle, recovery, metabolism, and healthy aging.
I aim for 30-40 grams of protein per meal and build every meal around a protein source first.
Stay in Your Metabolic Zone
My goal isn’t to eat less.
My goal is to fuel better.
Protein, fiber, hydration, sleep, strength training, and daily movement work together to support fat loss while preserving muscle.
Think Lifestyle, Not Diet
A diet is temporary.
A lifestyle is sustainable.
The goal isn’t losing weight as fast as possible.
The goal is building a stronger, healthier body you can maintain for years.
Free: 11 High-Protein Breakfast Recipes
One of the biggest struggles I hear from patients is:
“I know I need more protein, but I don’t know what to eat.”
That’s why I created my Free 11 High-Protein Breakfast Recipes Guide. Download it here 👉
Simple meals that make it easier to hit your protein goals, support muscle growth, and stay full longer.
My Go-To Protein Shake
When I know I’m falling short on protein, I make a smoothie.
I personally use Puori protein because it’s one of the cleanest, third-party-tested proteins I’ve found.
I also take their creatine daily to support muscle health, recovery, metabolism, and brain health.
The Bottom Line
Stop chasing quick weight loss.
Start fueling your body.
Build muscle.
Support your metabolism.
Be patient.
Because the goal isn’t just a smaller number on the scale.
It’s a stronger, healthier version of you.
Til next week,
Irina
