Hannah Fry

It helps your body clear excess blood sugar more efficiently and may reduce some of the knock-on problems linked to chronic inflammation.

That's why Vonda encourages people not to obsess over the number on the scale, but to think about body composition.

How much of your weight is muscle versus fat?

And how does that balance support your health over time?

I generally would think about it as like, well, you lose fat because after all, you're still walking around.

But I think many people like me will be surprised that you would lose any muscle at all.

9% in a week.

The difficult truth is that if we only focus on cutting calories, you might be losing something far more valuable than just fat.

The good news is that we can protect much more of that muscle by resistance training and eating enough protein while we're trying to lose weight.

I asked Vonda what a realistic muscle-protecting workout routine might look like for someone who wants to improve their body composition, not just shrink their weight.

And that brings us to the end of our 2025 highlights.

A huge thank you to every guest who shared their expertise and to you, our listeners, for your questions, your curiosity, and your time.

I hope these conversations have given you a few ideas that you can take into 2026.

Sleeping a little better, experimenting more thoughtfully, moving your body in ways that build strength, and making food choices that support your long-term health.

From all of us at Zoe, thank you for listening.

And here's to a healthier, happier 2026.

I'll end this episode with something I think you'll like, a free Zoe gut health guide.

If you're a regular listener, you know just how important it is to take care of your gut.

Your gut microbiome is the gateway to better health, better sleep, energy, and mood.

The list just goes on.