Living Lean

“Meet your clients where they’re at” sounds like good coaching advice… but is it always? In this episode, Jeremiah and Coach Natalie discuss the difference between supporting a client and enabling the same patterns that are keeping them stuck. We talk through when a coach should take things slow, when it’s time to push harder, and why real progress often requires getting uncomfortable. Because the...

Struggling to lose fat despite following your plan? This episode dives into the nuances of adherence, revealing how small deviations can sabotage progress and how to truly execute for optimal results. Timestamps: 0:00 – Intro 1:44 – Real client case study 4:21 – Why adherence is so often overestimated 5:25 – What inconsistent macros reveal 7:41 – Client breakthrough: one week on a meal plan 9:52 –...

Summary In this episode, we explore the key habits and mindsets of clients who successfully build muscle. Chapters 00:00 Personal Updates and Progress Tracking 12:54 Key Habits of Successful Muscle Builders 17:02 Applying Feedback for Continuous Improvement 20:34 Mindset and Growth in Training 25:15 Mastering Muscle Building: The Journey of Progress 27:37 Consistency is Key: The Importance of Trai...

Listener Q+A. Chapters 00:00 Personal Updates and Show Reflections 07:02 Insights on Posing and Competition Dynamics 08:48 Nutrition Adjustments and Lab Recommendations 11:42 Understanding Photo Shoot Prep and Weight Gain 14:45 CNS Priming and Athletic Training Insights 17:45 Choosing Competition Suit Colors 20:51 Net Carbs and Dietary Considerations 23:57 Cortisol's Impact on Fat Loss 27:01...

Why can some people lose & maintain on so much higher calories than others? Over time will you be able to increase your maintenance intake so that it matches or is even higher than theirs? You have questions, today’s episode has answers. Chapters 00:00 Understanding Caloric Disparities 02:53 The Role of Body Size and Muscle Mass 06:01 Non-Exercise Activity and Its Impact 08:46 Health Considera...

Listener Q+A with the whole team. Chapters 00:00 Personal Updates and Competitions 04:00 Training Progress and Body Composition 05:30 Training Strategies for Muscle Maintenance 09:02 The Importance of Mobility Work 10:53 Understanding D-load Periods 15:02 Using Berberine and Recovery Strategies 19:58 Balancing Fatigue and Training Intensity 25:04 Troubleshooting Weight Loss Resistance 28:14 Coachi...

This episode explores the nuances of building a bikini physique, focusing on nutrition phases, training strategies, and mindset for long-term success without necessarily competing. Andrea, Natalie, and Jeremiah share insights on effective building phases, common mistakes, and how lifestyle clients can achieve their fitness goals sustainably. Chapters 00:00 Building the Bikini Physique: Overview 02...

Jeremiah builds a comprehensive framework for selecting foods that make fat loss easier: — Specific food sources — Meal structuring — Practical tips to make fat loss easier and more sustainable. CHAPTERS 00:00 Introduction to Fat Loss Framework 02:53 Understanding Food Selection for Fat Loss 05:47 Building a Meal Plan: Key Components 09:00 Essential Food Sources for Fat Loss 11:50 Maximizing Satie...

How to build a physique like a bikini competitor. We dig into:  — Achieving the on proper muscle balance/symmetry — Training strategies — Nutrition approach — Common misconceptions — Much more CHAPTERS 00:00 Introduction to Bikini Physique Goals 01:09 Defining the Bikini Physique 03:12 Key Visual Traits of Bikini Competitors 05:42 Common Misunderstandings About Building Muscle 10:19 The Importance...

A comprehensive deep dive into Romanian Deadlifts (RDLs), covering proper technique, common mistakes, variations, and programming tips to maximize glute and hamstring development while preventing back pain. CHAPTERS 00:00 Introduction to Romanian Deadlifts 02:56 Understanding the RDL Movement 06:05 Common Mistakes in RDL Setup 09:08 Bracing and Positioning for RDLs 11:56 Execution and Control in R...

This episode explores the nuances of fat loss for women, and discusses how hormonal, metabolic, and psychological factors influence dieting success. CHAPTERS 00:00 Introduction to Women's Fat Loss Strategies 09:21 Understanding Gender Differences in Weight Loss 19:00 Signs of Readiness for Dieting 24:10 Mindset and Control in Fat Loss 25:28 Understanding Body Signals and Fat Loss Desperation...

Listener Q+A. Questions answered: How does someone find their next-level coach? If I take frequent diet breaks will that significantly affect preventing metabolic slowdown? How do you know when you could benefit from a coach? When do you know it’s time to do a clean up/fat-loss phase? As a coach being coached do you ever take direction you believe to be incorrect? how long after a fat loss phase s...

In part two of the body recomposition For women series we dig into APPLICATION - programming, nutrition, training strategies, and physiological considerations. (Living Lean Podcast Episode 594) CHAPTERS 00:00 Introduction to Body Recomposition for Women 02:24 Coaching Strategies for Female Clients 06:50 Phased Approach to Recomposition 09:13 Understanding Recomposition Timing 14:53 Advanced Client...

Brandon DaCruz joins the show to explore the science behind why women seem to be much better at body recomposition (losing fat + building muscle) than men. We also discuss training, nutrition, & lifestyle strategies to optimize your ability to recomp + common mistakes to avoid. CHAPTERS 00:00 Introduction to Body Recomposition 01:11 Defining Body Recomposition 05:32 Myths and Misconceptions ab...

Our picks if we could only do one exercise per muscle group. CHAPTERS 00:00 Desert Island Workout Scenario 03:04 Choosing the Best Glute Exercise 06:03 Hamstring Training Essentials 09:01 Quad Exercises: Pendulum vs. Hack Squat 12:01 Calf and Adductor Training Insights 15:01 Upper Body: Chest and Back Movements 21:24 Upper Back Training Techniques 24:49 Front and Side Deltoid Exercises 26:32 Rear...

The team takes a deep dive into how to interpret what your logbook is telling you to avoid training plateaus.  CHAPTERS 00:00 The Importance of Log Books in Training 03:07 Understanding Progression and Expectations 05:55 The Role of Execution and Technique 08:48 Identifying Stalls in Training 12:09 Factors Affecting Progression 15:07 Common Reasons for Logbook Stalls 18:09 Realistic Expectations f...

The team digs into a realistic timeline + process breakdown of what it actually takes to do a bikini, fit model, or figure show for trained women. → EPISODE MENTIONED: [CASE STUDY] How Jaune Built a Stage-Ready Physique Without Constant Dieting CHAPTERS 00:00 Introduction to Competition Prep 03:00 Understanding the Timeline for Show Prep 05:40 The Importance of Foundational Work 08:16 Mindset and...

Jeremiah dives into lesser known mistakes stalling your Fat Loss Phase progress. CHAPTERS 00:00 Introduction to Fat Loss Mistakes 05:14 Starting the Diet Too Conservatively 10:59 The Importance of Tracking Steps 15:47 Cardio for Petite Women 20:59 Prioritizing Peri-Workout Nutrition 27:15 Using Multiple Metrics for Progress 32:59 Pushing Through the Hard Middle Phase LINKS Apply for Coaching: http...

Andrea shares her journey and insights into bikini competition prep, comparing stage and photo shoot preparations, and discussing the mental and physical challenges involved.  CHAPTERS 00:00 Introduction to Bikini Competition Prep 05:49 Differences Between Stage and Photo Shoot Prep 12:00 Understanding Bikini Judging Criteria 14:59 Timeline and Pressure in Competition Prep 17:12 Managing Internal...

Listener Q+A.  Questions answered: → Where to start if I want to get into coaching?→ Talk thru how you each approach check-ins - what are u looking at & does it change depending on what phase the client is in? → What traits/characteristics do your clients that achieve elite results have compared to average? → HRT for women over 40. Benefits vs.detriments..other options? → At what point do you...

Jeremiah shares a guest interview he did on Lisa Franz’s Nutrition & Life Podcast KEY TOPICS: How to structure a 12-18 month plan for clients aiming for both muscle gain and fat loss Common mistakes during building phases, including exercise selection and intensity issues How to periodize nutrition with fat loss, building, maintenance, and reverse diet phases Practical example: transitioning a...

PART 2: Jeremiah and Brandon DaCruz break down Diet structure, training and cardio approach, supplementation, duration, and more for rapid fat loss phases. CHAPTERS 00:00 Introduction to Rapid Fat Loss Series 00:28 Understanding Caloric Needs and Protein Requirements 02:58 The Importance of Protein in Diet 06:05 Determining Carbohydrate and Fat Intake 07:01 Constructing a Protein-Sparing Modified...

Jeremiah  and Brandon DaCruz delve into Brandon’s rapid fat loss approach. CHAPTERS 00:00 Introduction to Rapid Fat Loss 02:29 Defining Rapid Fat Loss Approach 07:32 Use Cases for Rapid Fat Loss 11:53 Industry Skepticism on Rapid Fat Loss 16:07 Inspiration from Lyle McDonald 24:12 Identifying Good Candidates for Rapid Fat Loss 28:19 Identifying Red Flags for Rapid Fat Loss 35:41 Understanding Body...

The team dives deep into the common pitfalls that hinder muscle growth during Building Phases, and how to optimize your training, nutrition, and mindset for consistent progress. CHAPTERS 00:00 - Introduction: Why building muscle is more nuanced than fat loss 02:18 - The impact of training quality and session preparedness 04:15 - Food's permissive role versus the training stimulus 08:02 - The...

Jeremiah and Michelle dig into the misconceptions around overtraining and how it impacts your progress. CHAPTERS 00:00 Understanding Overtraining and Misdiagnosis 02:54 The Role of Fatigue Management in Training 05:46 Muscle Growth: The SRA Curve Explained 09:10 Quality vs. Quantity in Training 11:51 Mindset and Training Performance 15:08 Recovery Variables: Sleep and Hydration 17:49 Nutrition: Pr...