In this episode, I’m sharing how I lost 7% body fat and gained 9 pounds of muscle after my second baby. And, spoiler alert, I did it without meticulously counting calories, macros, or steps. I didn’t spend hours in the gym (I don’t even belong to a gym!). I didn’t cut carbs. I implemented three things and that’s it. Today, I’m breaking down those habits and sharing my brand new guide to help you achieve body recomposition.
Hi friends, and welcome back to Daily Deposits. If we haven’t met yet, I’m Edie. I’m a nutrition consultant (almost 10 years now!), a mom of two little boys, and someone who spends a lot of time helping women cut through wellness noise in favor of what meaningfully supports their bodies.
Lately, the most common thing I hear from women—in my coaching sessions and in my DMs—is some version of: “I feel like I’m doing everything right, but my body isn’t changing.” If that resonates, this episode is for you.
Inside the Episode
Why trying to lose the same 5-10 pounds might be the wrong goal
Edie’s first vs. second postpartum approach (and what changed)
The books and creators that sparked the perspective shift
Why eating enough is the most overlooked piece of body recomp
How leucine triggers muscle protein synthesis
What progressive overload looks like in practice
Why a pound of muscle takes up less space than a pound of fat
What’s inside The Strong(er) Body Blueprint and who it’s for
Same Weight, Completely Different Body
Let’s begin with my postpartum body (see below). The number on the scale? Almost identical. But my body composition? Night and day.
After I had my first in 2020, I jumped straight into cycling classes and cardio. I wasn’t mindful of rebuilding my core, I wasn’t intentional about how much protein I was eating, and I was minimizing carbs (…because I thought that was the right move). I lost some weight, but I simultaneously felt puffy and inflamed. I was working so hard, and my body just wasn’t reflecting that effort.
Between my two pregnancies, something shifted. I realized I had been spending all this energy trying to make my body smaller when I could have been spending it making my body stronger. So with Ellis (my second), I stopped trying to shrink and started trying to build. I focused on progressive overload, prioritized protein, and made sure I was eating enough to support what I was asking my body to do.
Fast forward 15 months, and I’ve gained 9 pounds of muscle and lost 7% body fat with this exact framework.
The 3 Non-Negotiables
Below are the 3 non-negotiables I credit for everything that’s changed. They’re also the backbone of my new guide, The Strong(er) Body Blueprint.
1. Eat enough to support the work
You can’t build muscle in a body that’s chronically under-fueled. Period. When you’re not giving your body enough energy, it downregulates your metabolism and holds onto fat. Carbs included! They fuel your workouts and replenish glycogen. They also help your muscles look fuller. I explain how to find what “enough” is for you in the guide.
2. Prioritize protein
For the longest time, I thought muscle was built in the gym. And while that’s not entirely wrong, it’s certainly not right. Muscle isn’t just trained. It’s fed. It’s the most metabolically active tissue in your body, meaning more muscle = more calories burned at rest. And in my opinion, that’s a far better strategy than dieting your way to a lower number. Plus, a pound of muscle takes up less space than a pound of fat, which is why body recomposition literally changes your shape. The guide explains how much protein you need!
3. Strength train with progressive overload
More cardio won’t change your shape. Progressive overload (which I explain in the episode) gives your muscles a reason to grow. Good news! You don’t need to be in the gym 5-6 days/week. The sweet spot is 3-4 sessions of 30-45 minutes. That’s enough.
The Strong(er) Body Blueprint
I built everything above into a 56-page guide called The Strong(er) Body Blueprint. It’s the body recomposition guide I wish someone had handed me after my first pregnancy.
Inside you’ll find:
• The full nutrition framework (protein, carbs, fats—how much and when)
• The Good Enough Plate: a simple, repeatable meal formula
• A 4-week meal inspo plan (omnivore, plant-forward, DF, and GF options)
• Strength training and progressive overload, broken down practically
• An entire section on postpartum (diastasis recti, pelvic floor, and more)
• An 8-week roadmap with weekly tracking pages and reflection prompts
As a subscriber, you’re getting the discounted price; no code needed! Grab your guide here.
