What should I know before starting my first cutting phase?

Start with timing. One WarriorBabe coach puts it simply: if you feel strong and energized but want more definition, it might be time to cut. If you feel depleted, weak or plateaued, build first. Listen to your energy, sleep, strength and mood, not just the mirror. Fat loss phases call for precision and consistency, and the coach recommends one goal at a time rather than trying to build and lose fat at once. A cut doesn't have to mean starving, either. Cheryl ate 1,800 to 1,900 calories a day during her fat loss phase because her macros were dialed in.

On Ep. 29, former figure competitor Ida Bergfoth shares how she cuts without an extreme diet. She eats the same foods she always does and only reduces the amounts. Her daily rice cakes with peanut butter went from four or five to two. She isn't chasing her leanest and takes it slowly so her body can adapt to feeling hungry. When hunger hits, she reaches for water, tea or coffee. On her more relaxed days, she gets enough protein in the morning and pushes her meals closer together so she stays fuller for longer.

Nikkiey's takeaway from that conversation: many women avoid a deficit because they fear hunger. Hunger is expected. With the right plan, it's manageable.