{"id":78814,"date":"2023-06-19T05:00:00","date_gmt":"2023-06-19T10:00:00","guid":{"rendered":"https:\/\/emilyfieldrd.com\/?p=78814"},"modified":"2023-07-11T11:18:00","modified_gmt":"2023-07-11T16:18:00","slug":"eat-to-build-muscle-podcast-ep-8","status":"publish","type":"post","link":"https:\/\/emilyfieldrd.com\/blog\/eat-to-build-muscle-podcast-ep-8\/","title":{"rendered":"eat to optimize muscle-building: key strategies and dietary tips for max results"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"78814\" class=\"elementor elementor-78814\" data-elementor-post-type=\"post\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-7f93b74 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"7f93b74\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-8a459a9\" data-id=\"8a459a9\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-0c24b46 elementor-widget elementor-widget-html\" data-id=\"0c24b46\" data-element_type=\"widget\" data-widget_type=\"html.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div style=\"width: 100%; height: 200px; margin-bottom: 20px; border-radius: 6px; overflow: hidden;\"><iframe style=\"width: 100%; height: 200px;\" frameborder=\"no\" scrolling=\"no\" seamless src=\"https:\/\/player.captivate.fm\/episode\/e1cbe51e-4ce0-4b81-b91b-594bd2afa846\"><\/iframe><\/div>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-2fb3c34 elementor-widget elementor-widget-text-editor\" data-id=\"2fb3c34\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"font-weight: 400;\">Ready to take your <\/span><span style=\"font-weight: 400;\">muscle-building<\/span><span style=\"font-weight: 400;\"> game to the next level? You\u2019re in the right place!\u00a0<\/span><\/p><p><span style=\"font-weight: 400;\">In this episode, I talk all about how to optimize your <\/span><span style=\"font-weight: 400;\">nutrition<\/span><span style=\"font-weight: 400;\"> to build <\/span><span style=\"font-weight: 400;\">lean muscle mass<\/span><span style=\"font-weight: 400;\">. Tune in to learn how to use your <\/span><span style=\"font-weight: 400;\">macros<\/span><span style=\"font-weight: 400;\"> to achieve your ideal body <\/span><span style=\"font-weight: 400;\">composition<\/span><span style=\"font-weight: 400;\">. I also share the importance of supporting your <\/span><span style=\"font-weight: 400;\">strength training<\/span><span style=\"font-weight: 400;\"> with enough total calories and <\/span><span style=\"font-weight: 400;\">protein<\/span><span style=\"font-weight: 400;\">, and provide actionable tips for <\/span><span style=\"font-weight: 400;\">meal timing<\/span><span style=\"font-weight: 400;\"> and frequency. Some of the things I cover in this episode are:<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-5d1fad3 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"5d1fad3\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-912b65d\" data-id=\"912b65d\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-1cd699b elementor-widget elementor-widget-heading\" data-id=\"1cd699b\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">the 6 major benefits of increasing lean muscle mass<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-26aafb3 elementor-widget elementor-widget-text-editor\" data-id=\"26aafb3\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"font-weight: 400;\">You might be wondering, is increasing <\/span><span style=\"font-weight: 400;\">lean muscle mass<\/span><span style=\"font-weight: 400;\"> just about looking better naked? No way. There are many benefits to <\/span><span style=\"font-weight: 400;\">muscle-building<\/span><span style=\"font-weight: 400;\"> including these major reasons:<\/span><\/p><ol><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\"><strong>Increased Metabolic Rate:<\/strong> Individuals with higher lean muscle mass have a higher basal metabolic rate (BMR), which is the number of calories the body burns at rest.\u00a0<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\"><strong>Improved Body Composition:<\/strong> Having a higher proportion of <\/span><span style=\"font-weight: 400;\">lean muscle mass<\/span><span style=\"font-weight: 400;\"> and a lower percentage of body fat contributes to a healthier body composition. This not only enhances physical appearance but also has significant implications for overall health.<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\"><strong>Increased Strength and Functional Ability:<\/strong> Having well-developed muscles improves physical performance in daily activities. It also enhances athletic performance, allowing individuals to excel in sports and other physical activities.<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\"><strong>Enhanced Bone Health:<\/strong> Building and maintaining lean muscle mass can help improve bone health and reduce the risk of osteoporosis.\u00a0<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\"><strong>Hormonal Balance and Metabolic Regulation:<\/strong> Optimizing muscle mass through exercise and proper nutrition can positively impact hormonal processes and support overall metabolic health.<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\"><strong>Increased Functional Independence:<\/strong> Strong muscles and good physical fitness are associated with a higher quality of life and the ability to perform activities of daily living independently &#8211; especially as you age. This includes tasks like carrying groceries, getting up from a chair, or walking up stairs.<\/span><\/li><\/ol>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-868ad5a elementor-widget elementor-widget-heading\" data-id=\"868ad5a\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">what is the role of nutrition in muscle-building?<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-6cda007 elementor-widget elementor-widget-text-editor\" data-id=\"6cda007\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"font-weight: 400;\">You likely already know that nutrition definitely plays a role in changing your physique or else you probably wouldn\u2019t be here. By ensuring an adequate intake of macronutrients and micronutrients, you can optimize the muscle-building processes.\u00a0<\/span><span style=\"font-weight: 400;\">A well-balanced diet that includes a variety of <\/span><a href=\"https:\/\/emilyfieldrd.com\/blog\/high-protein-foods-list\/\"><span style=\"font-weight: 400;\">protein sources<\/span><\/a><span style=\"font-weight: 400;\">, complex carbohydrates, healthy fats, and nutrient-dense foods rich in vitamins and minerals supports muscle growth, recovery, and overall health.<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-e89602c elementor-widget elementor-widget-heading\" data-id=\"e89602c\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">how many calories are enough to gain lean muscle mass?<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-1aac408 elementor-widget elementor-widget-text-editor\" data-id=\"1aac408\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"font-weight: 400;\">As a general rule, eating at maintenance, or consuming at least as much as the body needs, is necessary for muscle building. However, a calorie surplus is preferred for efficient muscle growth in seasoned athletes.\u00a0<\/span><\/p><p><span style=\"font-weight: 400;\">The specific calorie intake and surplus may vary among individuals and depend on factors such as body composition, metabolism, training type and intensity, and overall goals. It is recommended to work with a registered dietitian for personalized guidance.<\/span><\/p><p>Need help determining your calories, &#8220;at maintenance&#8221;?<a href=\"https:\/\/emilyfieldrd.kartra.com\/page\/DIYMacrosGuide\" target=\"_blank\" rel=\"noopener\"> Download the DIY Macros Guide<\/a>.\u00a0\u00a0<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-03850b9 elementor-widget elementor-widget-heading\" data-id=\"03850b9\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">is it possible to lose weight and build muscle at the same time?<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-b84ad8a elementor-widget elementor-widget-text-editor\" data-id=\"b84ad8a\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"font-weight: 400;\">Yes, it is possible to lose weight and build muscle at the same time, with a process known as body recomposition. However, it can be challenging and depends on factors such as being a beginner to resistance training, having a higher percentage of body fat, and following a well-designed strength training program that includes progressive overload and targets all major muscle groups.\u00a0<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-e3baed4 elementor-widget elementor-widget-heading\" data-id=\"e3baed4\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">why protein is the key macro for muscle-building.\n<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-901638d elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"901638d\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-cf76e55\" data-id=\"cf76e55\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-9111174 elementor-widget elementor-widget-text-editor\" data-id=\"9111174\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"font-weight: 400;\">When it comes to muscle-building, protein is often the shining star, and for good reason! Protein plays a crucial role in muscle-building due to several key reasons:<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Just to name a few, it provides the necessary amino acids for muscle protein synthesis, repair, and maintenance. It also has a thermic effect, meaning it requires more energy to digest and can increase metabolism. Protein can also promote satiety and minimize muscle loss while promoting fat loss.&nbsp;<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you are having a hard time hitting your protein goals, <\/span><a href=\"https:\/\/emilyfieldrd.com\/blog\/how-to-hit-protein-macros\/\"><span style=\"font-weight: 400;\">here are a few suggestions<\/span><\/a><span style=\"font-weight: 400;\"> that may help! For many, getting enough protein comes by adding a supplement. Here&#8217;s a guide for how to <\/span><a href=\"https:\/\/emilyfieldrd.com\/blog\/a-guide-to-choosing-the-best-protein-powder-for-you\/\"><span style=\"font-weight: 400;\">choose the best protein powder<\/span><\/a><span style=\"font-weight: 400;\"> for you. <\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-24eb8b4 elementor-widget-divider--view-line elementor-widget elementor-widget-divider\" data-id=\"24eb8b4\" data-element_type=\"widget\" data-widget_type=\"divider.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-divider\">\n\t\t\t<span class=\"elementor-divider-separator\">\n\t\t\t\t\t\t<\/span>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-cfe14b1 elementor-widget elementor-widget-text-editor\" data-id=\"cfe14b1\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"font-weight: 400;\">If you&#8217;re tired of all the weight loss centered education out there, this episode is a refreshing change of pace that focuses on the benefits of <\/span><span style=\"font-weight: 400;\">muscle-building<\/span><span style=\"font-weight: 400;\"> for overall health and athletic performance.<\/span><\/p><p><span style=\"font-weight: 400;\">Thanks for listening! Be sure to tune in to all the episodes to get more advice for reaching your health goals with a macros approach.<\/span><\/p><p><span style=\"font-weight: 400;\">If you enjoyed this episode, I&#8217;d love to see you share what you took away from it by taking a screenshot of the episode and tagging me on Instagram!\u00a0 And don\u2019t forget to follow, rate, and review the podcast and tell me what you want to learn about next!<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-f4f0a27 elementor-widget-divider--view-line elementor-widget elementor-widget-divider\" data-id=\"f4f0a27\" data-element_type=\"widget\" data-widget_type=\"divider.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-divider\">\n\t\t\t<span class=\"elementor-divider-separator\">\n\t\t\t\t\t\t<\/span>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<section class=\"elementor-section elementor-inner-section elementor-element elementor-element-9405849 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"9405849\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-inner-column elementor-element elementor-element-d9956e5\" data-id=\"d9956e5\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-f241099 elementor-widget elementor-widget-text-editor\" data-id=\"f241099\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<h4 style=\"box-sizing: border-box; border: 0px; font-size: 16px; font-style: normal; font-weight: 400; margin: 0px 0px 1.75em; outline: 0px; padding: 0px; vertical-align: baseline; color: #222326; font-family: 'Source Sans Pro', sans-serif; font-variant-ligatures: normal; font-variant-caps: normal; letter-spacing: normal; orphans: 2; text-align: start; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px; -webkit-text-stroke-width: 0px; background-color: #ffffff; text-decoration-thickness: initial; text-decoration-style: initial; text-decoration-color: initial;\"><strong style=\"box-sizing: border-box; border: 0px; font-size: 16px; font-style: inherit; font-weight: bold; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;\">Resources mentioned in this episode:<\/strong><\/h4><ul><li><p><a href=\"https:\/\/emilyfieldrd.com\/macrosguide\"><span style=\"font-weight: 400;\">DIY Macros Guide<\/span><\/a><span style=\"font-weight: 400;\"> &#8211; Follow this free guide to set your own macros so you can start eating to your needs ASAP!<\/span><\/p><\/li><li><p><a style=\"font-size: 16px; background-color: #ffffff;\" href=\"https:\/\/emilyfieldrd.com\/macrosmadeeasy\"><span style=\"font-weight: 400;\">Macros Made Easy<\/span><\/a><span style=\"font-weight: 400;\"> &#8211; Get on the waitlist to learn when we enroll next and qualify for exclusive bonuses. This is a professional led, self-paced online course that teaches you how to track macros\u2014the stress-free way. Learn how to eat for your unique needs so you can be in the driver\u2019s seat of how you look, feel and perform without relying on a restrictive diet plan ever again.<\/span><\/p><\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-inner-column elementor-element elementor-element-cc3826a\" data-id=\"cc3826a\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-1008cd1 elementor-widget elementor-widget-text-editor\" data-id=\"1008cd1\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>\u00a0<\/p><ul><li><a href=\"https:\/\/emilyfieldrd.com\/eattolean\"><span style=\"font-weight: 400;\">Eat to Lean Coaching<\/span><\/a><span style=\"font-weight: 400;\"> &#8211; If you\u2019ve mastered the basics of macros, but there&#8217;s still room for more clarity and personalization for your particular goals, join us in Eat to Lean Coaching! \u200bIn this group coaching program you\u2019ll learn nutrition, exercise and mindset changes alongside other women who are in your exact shoes. <\/span><\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-c828582 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"c828582\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-dcac35a\" data-id=\"dcac35a\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-ed39286 elementor-widget-divider--view-line elementor-widget elementor-widget-divider\" data-id=\"ed39286\" data-element_type=\"widget\" data-widget_type=\"divider.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-divider\">\n\t\t\t<span class=\"elementor-divider-separator\">\n\t\t\t\t\t\t<\/span>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-2eafb3e elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"2eafb3e\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-2f3f6fd\" data-id=\"2f3f6fd\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-6a72cdf elementor-widget elementor-widget-heading\" data-id=\"6a72cdf\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">follow Macros Made Easy on Instagram for more macro tracking how-tos<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-a9dc15d\" data-id=\"a9dc15d\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-d51d217 elementor-widget elementor-widget-button\" data-id=\"d51d217\" data-element_type=\"widget\" data-widget_type=\"button.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-button-wrapper\">\n\t\t\t\t\t<a class=\"elementor-button elementor-button-link elementor-size-md\" href=\"https:\/\/www.instagram.com\/macrosmadeeasy.course\/\" target=\"_blank\" rel=\"noopener\">\n\t\t\t\t\t\t<span class=\"elementor-button-content-wrapper\">\n\t\t\t\t\t\t\t\t\t<span class=\"elementor-button-text\">follow here! don't be a stranger!<\/span>\n\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/a>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>Unlock your muscle-building potential! Discover effective eating strategies, optimize nutrition and set macros to maximize lean, strong muscle.<\/p>\n","protected":false},"author":3,"featured_media":78815,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","ast-disable-related-posts":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[146,144,148,170],"tags":[],"class_list":["post-78814","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-body-image","category-health-behavior-change","category-myth-busting","category-podcast"],"_links":{"self":[{"href":"https:\/\/emilyfieldrd.com\/wp-json\/wp\/v2\/posts\/78814"}],"collection":[{"href":"https:\/\/emilyfieldrd.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/emilyfieldrd.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/emilyfieldrd.com\/wp-json\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/emilyfieldrd.com\/wp-json\/wp\/v2\/comments?post=78814"}],"version-history":[{"count":10,"href":"https:\/\/emilyfieldrd.com\/wp-json\/wp\/v2\/posts\/78814\/revisions"}],"predecessor-version":[{"id":78970,"href":"https:\/\/emilyfieldrd.com\/wp-json\/wp\/v2\/posts\/78814\/revisions\/78970"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/emilyfieldrd.com\/wp-json\/wp\/v2\/media\/78815"}],"wp:attachment":[{"href":"https:\/\/emilyfieldrd.com\/wp-json\/wp\/v2\/media?parent=78814"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/emilyfieldrd.com\/wp-json\/wp\/v2\/categories?post=78814"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/emilyfieldrd.com\/wp-json\/wp\/v2\/tags?post=78814"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}