​A double mastectomy, colloquially known as “top surgery”, can be one of the most life-changing experiences for a gender-diverse individual who was assigned female at birth.
 
Since the beginning of my coaching career, I’ve had the honour of helping multiple clients prepare for this procedure and safely return to training once recovered.
 
In this article, I’m going to share training and nutrition practices to create a sustainable and effective top surgery prep plan that I’ve been learning, perfecting, and developing for years.
 
So, if your top surgery is coming up, read on.

​Do you ever feel like you have a harder time losing fat than other people?
 
First and foremost, you’re not broken.
 
The rules of energy balance still apply to you.
 
These rules state that eating more energy than you consume over a prolonged period of time will cause fat gain, and the opposite will produce fat loss.
 
However, there are certain factors that can make the consistent application of these rules in your daily life more challenging.
 
Some of these factors can influence your physiology, psychology, or both, in a way that makes adhering to a diet legitimately more difficult than it is on average.
 
Other factors can slow down or mask fat loss. So, although you’re getting results, you may not be able to detect them on the scale within the timeline you expected, so you could convince yourself that you’re doing something “wrong” when that isn’t the case.
 
In this article, I’m going to cover four of these factors and what you can do about them, if anything.
 
Importantly, they make fat loss challenging, but not impossible. Even if you can’t change them, you’ll still be able to achieve your goals with consistency, patience, and the guidelines I’m going to offer.
 
Let’s get started.

​Are you struggling to juggle a fat loss diet with a busy lifestyle?
 
I hear you.
 
The majority of my clients are hard-working people with demanding jobs, families to take care of, and ambitions to pursue other than their fitness goals. As a full-time coach, I also face the daily challenge of fitting my own training and nutrition around other commitments.
 
That’s why I strive to simplify fat loss, so that you can get great results and keep up with your lifestyle.
 
In this article, I’m going to share a four-step guide to maximising the efficiency of your fat loss diet.
 
Let’s dive in.

Most calorie and macronutrient calculators ask for your sex. As a gender-diverse person, which do you pick if you’re on hormone therapy?