Feeling off after the holidays does not mean you need to panic, crash diet, or punish yourself with extra cardio.

In this Beast over Burden legacy episode, Niki Sims and Andrew Jackson talk about how lifters can reset their nutrition after the holidays while still supporting strength training, muscle, and long-term progress.

They discuss the post-holiday tipping point: feeling bloated, fluffy, tired, or ready for change after a season of more food, more alcohol, less sleep, and less consistency. Instead of overcorrecting, they explain how to stabilize first, choose better metrics, and make nutrition changes that are realistic and sustainable.

Niki and Andrew cover fat loss versus weight loss, waist measurements, rolling weight averages, alcohol, high-protein meals, single-ingredient foods, fruits and vegetables, weighing and measuring, hand-portion guidance, and why long-term body composition change requires time and consistency.

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