{"podcast":{"title":"The Eat Build Sculpt Podcast","slug":"the-eat-build-sculpt-podcast-7804332","podcast_index_feed_id":7804332,"rss_url":"https://podcasts.helloaudio.fm/podcast/79107890-c029-484f-85e3-d3bf7fa0a58b/fvPTcBblQv","website_url":"https://helloaudio.fm","image_url":"https://d32kcwy5dai345.cloudfront.net/46135755-6bd2-4d07-b046-c8f2b6aedffd.jpg","author":"Kassie","episode_count":11,"summary":"Eat Build Sculpt is a podcast for women 35+ who want direct, clear guidance on what it actually takes to build the body and the confidence they want. Hosted by Kassie, a certified personal training and nutrition coach through NASM who specializes in body recomposition for women nearing their 40s and beyond, this show is the clarity you've been needing. It's for women who are done with extreme dieting, endless cardio, and the old diet culture playbook. Each week, Kassie breaks down the science of body recomposition — how to lose fat, build muscle, and get the lean, defined look you want in a way that actually supports your hormones, metabolism, and long-term health. This isn't a show about shrinking. It's about building a stronger, more capable body that works for you — one that looks good, feels good, and doesn't require you to white-knuckle your way through restriction and burnout to maintain it.If you want visible definition, more energy, and confidence you've never had before, this is the place for you. No fluff, no quick fixes, just the straight science-backed truth about what it actually takes to change your body at this stage of life.","last_synced_at":null,"page_url":"https://stenobird.com/podcast/the-eat-build-sculpt-podcast-7804332"},"episode":{"title":"The best macro split for fat loss","slug":"the-best-macro-split-for-fat-loss","published_at":"2026-04-15T08:00:00+00:00","page_url":"https://stenobird.com/podcast/the-eat-build-sculpt-podcast-7804332/the-best-macro-split-for-fat-loss","show_page_url":"https://stenobird.com/podcast/the-eat-build-sculpt-podcast-7804332","url":"https://podcasts.helloaudio.fm/download/fvPTcBblQv/8b55c8db-1d1a-487a-88f7-31ae54982346.mp3","audio_url":"https://podcasts.helloaudio.fm/download/fvPTcBblQv/8b55c8db-1d1a-487a-88f7-31ae54982346.mp3","summary":"\"What's the best macro split?\" is one of the most common questions I get in my DMs — and in this episode, I'm giving you a real, science-backed answer. Here's the truth: there's no single perfect split that works for every body. But there is a well-researched range that consistently produces results for women who are lifting and pursuing body recomposition, and that's exactly what I'm breaking down today. I cover all three macronutrients — what the research says about each one, why the typical advice on carbs and fat tends to lead women in the wrong direction, and exactly how I set macros for myself and the clients in my coaching program. I also walk through a real-numbers example so you can see what a macro split actually looks like in practice. What you'll learn: Why you have to set your total calorie target before your macro split — and the three factors that determine what that number should be for you right now The three calorie scenarios: deficit, maintenance, and reverse diet Why the \"1 gram per pound of body weight\" protein recommendation is generic and not optimal The real reason you experience exhaustion, cravings, and digestion issues when you go \"high protein\" What macro should make up the largest percentage of your intake My go-to macro split for myself and my clients Want my help with your macros? Click here to check out my signature coaching program, Stuck to Sculpted, where you can work directly with me. To learn about working with me , check out Stuck to Sculpted Coaching . For more from me, follow me on Instagram .","meta_description":"\"What's the best macro split?\" is one of the most common questions I get in my DMs — and in this episode, I'm giving you a real, science-backed answer. He…","key_points":[],"chapters":[],"topics":[],"duration_seconds":1305,"processing_state":"not_requested","actions":[{"name":"request_transcript","method":"POST","url":"https://stenobird.com/v1/public/podcasts/the-eat-build-sculpt-podcast-7804332/episodes/the-best-macro-split-for-fat-loss/transcription-requests","description":"Idempotently request low-priority transcript generation for this episode."},{"name":"read_markdown","method":"GET","url":"https://stenobird.com/podcast/the-eat-build-sculpt-podcast-7804332/the-best-macro-split-for-fat-loss.md","description":"Read the agent-friendly Markdown representation of this episode resource."}]}}