How to Achieve Body Recomposition (Science Explained)

Dr. Wolf and Dr. Pak break down how to recomp - build muscle and lose fat at the same time.

Timestamps:
0:00 Intro
3:10 What Is Body Recomposition?
6:31 Energy Balance & Why Scale Weight Can Mislead
14:15 How Body Recomposition Works
24:18 What the Research Says
29:07 Limitations & Training Status
36:05 What Recomp Actually Looks Like
38:26 How to Recomp in Practice
45:40 The Verdict
53:00 Lab Report

References:
https://pmc.ncbi.nlm.nih.gov/articles/PMC12460530/pdf/40279_2025_Article_2263.pdf
https://pubmed.ncbi.nlm.nih.gov/11701431/
https://pubmed.ncbi.nlm.nih.gov/10574520/
https://pubmed.ncbi.nlm.nih.gov/28899879/
https://pubmed.ncbi.nlm.nih.gov/24945715/
https://pubmed.ncbi.nlm.nih.gov/20164371/
https://pubmed.ncbi.nlm.nih.gov/34623696/
https://www.ovid.com/jnls/nsca-scj/fulltext/10.1519/ssc.0000000000000584~body-recomposition-can-trained-individuals-build-muscle-and
https://pubmed.ncbi.nlm.nih.gov/21659889/
https://www.researchgate.net/publication/408141626_Modeling_the_Trajectory_of_Skeletal_Muscle_Hypertrophy_During_Resistance_Training_A_Systematic_Review_and_Meta-Analysis
https://pubmed.ncbi.nlm.nih.gov/12094125/
https://www.ovid.com/jnls/nsca-scj/fulltext/10.1519/ssc.0000000000000888~effect-of-dietary-protein-on-fat-free-mass-in-energy
https://www.frontiersin.org/journals/nutrition/articles/10.3389/fnut.2018.00084/full
https://www.mdpi.com/2075-4663/6/4/163