How do I know if I'm ready to start a cut?

On Ep. 199, Nikkiey explains that a cut means lowering your calories from what you've eaten consistently for weeks or months, so your body burns stored fat while you hold on to as much muscle as possible. That's fat loss, not just weight loss. It's why muscle comes first. Without it, she says, you become a skinnier, softer version of yourself and lose a bit of everything, muscle included. You don't need to have been in a surplus, but you do need time at maintenance and a healthy metabolism. You can't see a healthy metabolism from the outside, so she points to hunger cues. If you're eating 1,000 to 1,100 calories, or have no idea what you eat, and you're not hungry, it's not time to cut.

In a video answering a listener's question, Nikkiey says readiness is very individual and depends on your lifestyle, body type and stressors. A good moment is when you've been eating around maintenance, building lean muscle, and now want to reveal that definition, with your sleep in order and your stress not running high.

One added layer: another video says cutting suits women who want or need to lose 15 to 20 pounds or more, with the aim of preserving or even building muscle along the way. Either way, if a cut hasn't worked for you before, it's likely the timing and the plan, not you.