Cold weather changes how we eat and train, and a lot of people respond by beating themselves up for gaining a little body fat or not being as lean as they were in summer. Add Thanksgiving and Christmas events, cold and flu season, and the pull toward hot food and home cooking, and it's easy to treat the whole season as a setback.

On today's episode, Piet talks about how he approaches training and nutrition in the colder months. He explains why he thinks it's reasonable to carry a little extra body fat in winter, why he suggests staying within a couple of percentage points of your usual range, and why comparing yourself to someone else's body doesn't help. He shares his protein, fat, and carbohydrate targets, why he gives himself some room on fat and carbs this time of year, and how he plans around events by eating less earlier in the day and more later, instead of skipping them.

He also covers his weekly training framework: three to five strength sessions, two to three long, low-intensity sessions, and one to two high-intensity sessions, plus mobility and recovery. He talks about what his knee rehab has shown him about needing both strength work and cardio to stay lean, and about ways to use the season, including structural rehab, lagging body parts, and endurance challenges and races like HYROX. He closes with ways to stay healthy through cold and flu season, from sleep and hydration to nutrition and supplements.

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