Hi. - I'm a 30 year old man - I'm 63kg and have 12% body fat - I go to the gym 5 times a week - My split is Pull / Push / Back and Abs / Legs / Full - Each workout is 6-8 exercises, 3 reps each, last one being to failure or 1 short - I'm a CEO and live a high stress life - I sleep 6.5 - 7h a night, dark and cool room with a sleep mask on - I have been working out seriously for 3 years with consistent progressive overload tracked on an app and most of this time have been bulking (\~2600 kcal a day, 1.8g protein/kg) with 2 cuts a year (1-1.5 months, 400 kcal deficit and 2g protein/kg, high carb diet). - I take 1000 mg greek fennel, 3mg borum, 3mg ashwagandha, vitamin d+k3, 5g creatine daily My problem is that I get to a plateau at \~67kg and 14.5% body fat, after which I only gain belly fat and no more muscle accoridng to my body composition scans. When I get close to 62kg, I stop losing weight altogether even if I continue dieting. Another thing to know about me is that 2x in the past 3 years (including right now) I have done a keto diet. I feel incredible on keto, so much energy, great mood, improved skin inflamation, etc. Please help me improve my body composition. Ideally I'd like to be at 68kg with 11% body fat and never have been able to get there.

To improve your body composition and achieve your goals of reaching 68 kg with 11% body fat, consider the following strategies based on insights discussed in the Huberman Lab podcast and expert perspectives:

1. Adjust Your Macros and Calories

• Your current protein intake of 2g/kg during cuts is excellent. Consider adjusting your overall caloric intake to avoid plateaus while still allowing muscle gain. Slight increases from 2600 kcal during bulking could help overcome weight stagnation at ~67 kg.
• A high-carb diet works for you, but experimenting with macro ratios (like reducing fats slightly) during certain phases could optimize energy and recovery.

2. Incorporate Periodic Dietary Changes

• Research suggests varying your diet can prevent metabolic adaptation, which may be causing your plateau. Consider alternating between different dietary approaches, such as low-carb and moderate-carb cycling, to stimulate different metabolic pathways. It sounds like keto works well for you; integrating it at strategic times may help reset your metabolism.

3. Address Stress and Recovery

• Stress management is crucial, especially as a CEO. Incorporate recovery techniques such as mindfulness, meditation, or yoga to optimize hormonal balance, which is integral for body composition changes. Research connects stress to fat retention, particularly in the abdominal area.

4. Optimize Sleep Quality

• You're effectively managing your sleep environment, but further enhancing sleep hygiene (like a consistent sleep schedule) can significantly impact recovery and muscle growth. Consider short naps or techniques for deepening sleep quality on a well-timed basis.

5. Monitor Progress Closely

• Utilize methods like DEXA scans or body composition tracking more frequently to see how body fat and lean mass change with dietary adjustments. Small tweaks in your routine can make significant differences.

6. Consider Expert Guidance

• Engaging with a physique coach or nutritionist could provide personalized insights tailored to your unique metabolism, lifestyle, and goals. Insights from experts like Gabrielle Lyon or Layne Norton, PhD could be beneficial.

7. Explore Hormonal Support and Nutraceuticals

• Consult a healthcare professional about hormonal health and consider adaptations in your supplementation strategy to support muscle growth and fat loss, especially concerning stress and recovery.

For a deeper dive into these strategies, you might find the following episodes beneficial:

• Episode on dietary strategies and muscle growth on the Huberman Lab
• Conversations regarding hormonal health and metabolism from experts like Peter Attia.

If certain topics resonate with you, I can find specific episodes or clips that address those areas further.