Episode 005: What Matters More, Diet or Exercise?


Which is more impactful to body composition: diet or exercise? This is absolutely one of the most common questions that I get when it comes to people deciding how to invest their time and energy, especially when they’re first getting started. 

Should you pay for personal training, group classes, or join a running group? Or should you put your time into meal prep, tracking, and coaching with a registered dietician or a nutrition consultant?



If your goal is body composition and you want to optimize your muscle mass to body fat ratios – the answer is very simple: nutrition wins the battle. 

In this episode, I’m going to explain how 100% of what goes in our body is based on our choices from a nutritional standpoint, and only up to 30% of what you burn from that consumption is coming from exercise. And if you can impact your body composition through nutrition, then your basal metabolic rate (BMR) is going to improve and that can impact up to 80% of the calories you burn. 


In this episode, you will hear:

  • A review on basal metabolic expenditure
  • Thermic effect of foods that affect your total daily expenditure
  • Getting your body to optimal muscle to fat ratio
  • Exercise only accounting 30% of your total daily energy expenditure
  • Nutrition impacting body comp that makes up 60%-80% of the calories you burn
  • Factors that impact how our body metabolizes and utilizes energy 
  • Looking at your goals and doing a cost-benefit analysis

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If you like what you’re hearing, please subscribe to this podcast. Each week, Fuel, Sweat, & Science Podcast takes an in-depth look at how to avoid paralysis by analysis from all the fat loss, weight loss options, and claims out there, so you can move past a history of failed attempts that may have caused metabolic changes or suppression. The goal is to help you realize that losing weight does not have to be so complicated. 

Come hang out with other goal-driven, numbers-oriented people who are frustrated by the fitness industry, and are looking to improve their health, committed to making changes in their lives, and looking for a return on their investment. Take an insight or two to inspire your own journey!

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