Living Lean
oleh Jeremiah Bair
Kesehatan dan kebugaranE · Eksplisit
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What We’ve Learned Pushing Our Own Physiques to the Next Level
What We’ve Learned Pushing Our Own Physiques to the Next Level
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Living Lean is a show created to educate you on applicable, science-based strategies to build a lean, strong body, and increase your confidence. Jeremiah Bair is a coach based out of Scottsdale, AZ committed to pushing others to constantly grow towards the best version of themselves.DISCLAIMER:*This Podcast is for entertainment and general informational purposes only and does not constitute the practice of medicine, nursing or other professional health care services, including the giving of medical advice, and no doctor/patient relationship is formed.The use of information on this podcast and the show notes or the reliance on the information provided is to be done at the user's own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment and is for educational purposes only.Always consult your physician before beginning any exercise or nutrition program and users should not disregard, or delay in obtaining, medical advice for any medical condition they may have, and should seek the assistance of their health care professionals for any such conditions. By accessing this Podcast, the listener acknowledges that the entire contents and design of this Podcast, are the property of Living Lean LLC, or used by Living Lean LLC with permission, and are protected under U.S. and international copyright and trademark laws.By accessing this Podcast, the listener acknowledges that Living Lean LLC makes no warranty, guarantee, or representation as to the accuracy or sufficiency of the information featured in this Podcast and the listener understands that like any topic or genre information may change over time and it is the listener’s responsibility to stay abreast of these changes as research and industry practices evolve.
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- What We’ve Learned Pushing Our Own Physiques to the Next Level · 54 mntJeremiah, Andrea, and Natalie revisit what two years of advancing their own physiques have taught them about training, nutrition, and mindset. Chapters 00:00 Why the coaches…
- What It REALLY Takes To Get Stage Lean (Inside Dani's Contest Prep) · 48 mntAbout A look behind the curtain at Coach Dani’s contest prep — really cool breakdown of the process and mindset someone competing at the highest level uses to get stage shredded…
- How Do Some Women Stay So Lean Year-Round? + When To Stop Dieting & More (Q&A) · 53 mntAbout Jeremiah, Andrea, and Natalie answer listener questions about training, nutrition, bodybuilding prep, and coaching. They explain how to brace and breathe for different…
- Fixing Your Pelvis Position: The BIGGEST Thing Killing Your Glute Gains · 49 mntAbout The team explains the critical role of pelvis and rib cage positioning in optimizing lower body and glute training. Chapters 00:00 Introduction to pelvis importance in…
- How Much Weight Should You Gain Outside Of A Diet? (Maintenance, Reverse, & Building Phases) · 47 mntThe team discusses the nuances of weight gain outside of dieting, focusing on what to expect during different phases like maintenance, reverse dieting, and building muscle. It…
- Growing a coaching business, content creation, dealing with challenges · 47 mntAbout Jeremiah shares insights on coaching, business growth, content creation, and mindset for coaches looking to elevate their practice and build a sustainable business…
- Should Every Coach Have Their Own Coach? · 43 mntAbout The team discusses their biggest personal + coaching takeaways from personally being coached, the challenges of self-coaching, and whether a coach should “need” their own…
- Why Most Women's Building Phases Fail (And 8 Rules To Make Yours Successful) · 49 mntAbout Jeremiah shares eight essential rules for women to successfully build muscle during their building phases. He covers needs analysis, training strategies, nutrition, and…
- Exercise Selection Masterclass: How We Build Better Programs · 45 mntAbout Jeremiah and Natalie take a deep dive into exercise selection for achieving hypertrophy. They explore the criteria for effective hypertrophy exercises, the significance of…
- How often should you repeat exercises for better muscle growth? · 51 mntAbout Deep dive into when to repeat exercises (and for how long) vs. when to change them to maximize gains. Chapters 00:00 Team check-in and contest-prep updates 16:10 Exercise…
- Why "Maintenance Phases” Are Keeping You Stuck · 24 mntAbout Jeremiah and Andrea discuss the concept of maintenance as a goal, exploring its potential drawbacks and the mindset that often accompanies it. Chapters 00:00 Understanding…
- How To Leg Press For Maximal Muscle Growth (movement deep dive) · 49 mntA deep dive into how to execute your leg presses for the best gains, without pain Chapters 00:00 Introduction and Personal Updates 08:18 The Importance of the Leg Press 11:42…
- Our Coaching Pre-Requisites For Getting Shredded · 53 mntIt's Parkinson's LAW. Chapters 00:00 Introduction to Shredding Goals 03:02 Dani's Journey and Conditioning Goals 06:02 Prerequisites for Getting Shredded 08:58 Understanding…
- (overrated/underrated) GLPs, Glute Bridges, HRT, Fasted Cardio, High Step Counts, and more… · 56 mnt · Episode 611About The team breaks down whether various body composition change tools & techniques are overrated or underrated. Chapters 00:00 Introduction and Life Updates 03:07 Casual…
- Coach Dani - Figure Pro: What It Really Takes to Look Like You Lift · 43 mnt · Episode 610Follow Dani on Instagram: https://www.instagram.com/daniellameans/ About Coach Dani joins the show to discuss her backstory + why she joined the team. We discuss her journey to…
- Q+A (pt. 2): Stomach Vacuums For a Smaller Waist, Fasted Cardio Benefits, Muscle Imbalances, & More… · 40 mnt · Episode 609Finishing up the listener Q+A questions. Chapters 00:00 Client Shoutouts and Introductions 01:27 Core Training Insights: Vacuums and Rib Pain 08:34 Fasted Cardio vs. Weight…
- Listener Q+A: Should You Keep Dieting or Start Building, Cardio Prescriptions, RED-S, and More · 56 mnt · Episode 608Listener Q+A. Chapters 00:00 Introduction and Personal Updates 00:28 Andrea's Reverse Diet and Show Experience 02:23 Focus on Glute Development and Training Goals 04:50 Training…
- Why You Keep Quitting Before You Get the Physique You Want · 45 mntSummary Jeremiah and Andrea discuss how to determine if a bad training day, high hunger, frustrating weigh-in, etc. means you should change the plan… or just give it time…
- Should Your Coach Meet You Where You’re At… Or Push You? · 55 mnt · Episode 606“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…
- Why You’re Not Losing Fat Even Though You Feel Like You’re Nailing The Plan · 49 mnt · Episode 605Struggling 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…
- 12 Things Our Clients Who Build The Most Muscle All Do Differently · 57 mnt · Episode 604Summary 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…
- Listener Q+A: Cortisol & Fat Loss, Net Carbs, Labs, Photoshoot Rebound, & Fixing Lagging Delts · 43 mnt · Episode 603Listener 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…
- She Eats 2,500 Calories and Stays Lean… So Why Can’t You? · 33 mntWhy 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…
- Listener Q+A: How Much Do Maintenance Calories Decrease Post-Diet, Weight Loss Resistance, Deloads, & more... · 54 mnt · Episode 601Listener 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…
- PT. 2 - How To Build The Bikini Competitor Physique With Coach Andrea · 29 mnt · Episode 600This episode explores the nuances of building a bikini physique, focusing on nutrition phases, training strategies, and mindset for long-term success without necessarily…
- The Best Food Framework For Fat Loss (staple foods I want in all diet plans) · 20 mnt · Episode 599Jeremiah 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…
- PT. 1 - How To Build The Bikini Competitor Physique With Coach Andrea · 51 mnt · Episode 598How to build a physique like a bikini competitor. We dig into: — Achieving the on proper muscle balance/symmetry — Training strategies — Nutrition approach — Common…
- The RDL Masterclass: Every Mistake Killing Your Glute Growth · 54 mnt · Episode 597A comprehensive deep dive into Romanian Deadlifts (RDLs), covering proper technique, common mistakes, variations, and programming tips to maximize glute and hamstring development…
- Do Women Need To Diet Differently Than Men? (a smarter approach to female fat loss) · 49 mnt · Episode 596This episode explores the nuances of fat loss for women, and discusses how hormonal, metabolic, and psychological factors influence dieting success. CHAPTERS 00:00 Introduction…
- Listener Q+A: When to Cut vs. Build, Assessing Diet Readiness, Preventing Metabolic Adaptation, & More · 1 jam 3 mnt · Episode 595Listener 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?…
- PT. 2: Brandon DaCruz - Are Women More Capable Of Body Recomposition Than Men? (application to diet + program design) · 55 mnt · Episode 594In part two of the body recomposition For women series we dig into APPLICATION - programming, nutrition, training strategies, and physiological considerations. (Living Lean…
- PT. 1: Brandon DaCruz - Are Women More Capable Of Body Recomposition Than Men? (The Science + Coaching Experience) · 1 jam 0 mnt · Episode 593Brandon 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…
- If We Could Only Do One Exercise Per Muscle Group · 41 mnt · Episode 592Our 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…
- Understanding Your Training Logbook (are you actually stalled + how quick should progression be?) · 40 mnt · Episode 591The 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…
- What Does It Actually Take to Do a Bikini, Fit Model, or Figure Show? · 1 jam 3 mnt · Episode 590The 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…
- 7 Fat Loss Mistakes Nobody Talks About (And Why They're Keeping You Stuck) · 34 mntJeremiah 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…
- Inside Andrea’s Bikini Competition Prep: What’s Different, What’s Harder, & What She’s Learning · 41 mnt · Episode 588Andrea shares her journey and insights into bikini competition prep, comparing stage and photo shoot preparations, and discussing the mental and physical challenges involved…
- Coaching Q&A: Advice for New Coaches, Better Check-Ins, HRT Pros/Cons, & More · 54 mnt · Episode 587Listener 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…
- How To Structure 12-18 Months Of Phasic Body Recomposition · 46 mntJeremiah 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…
- Rapid Fat Loss with Brandon DaCruz (Pt. 2): Diet Framework, Cardio, Fat Loss Supplementation, & More · 1 jam 1 mnt · Episode 585PART 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…
- Rapid Fat Loss with Brandon DaCruz (Pt. 1): A Smarter Approach to Aggressive Dieting · 56 mnt · Episode 584Jeremiah 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…
- Why Your Building Phase Isn’t Working · 52 mnt · Episode 583The 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…
- Is Overtraining Hurting Your Progress? (Or Is It Something Else?) · 54 mnt · Episode 582Jeremiah 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…
- Listener Q&A: Reverse Dieting, Yohimbine, Metabolism Recovery + Maintenance Adjustments, & More · 59 mnt · Episode 581Listener Q+A with Andrea, Natalie, & Jeremiah. CHAPTERS 00:00 Post-Competition Perceptions 04:33 Shoulder Pain and Lateral Raises 10:52 Client Challenges and Lab Results 17:21…
- Your 2026 Transformation Roadmap (Primer → Recomp → Fat Loss → Lean Build) · 54 mnt · Episode 580Jeremiah & Michelle lay out a comprehensive roadmap to “look like you lift” by 2027. They outlining how to effectively transition through different phases to optimize body…
- 2026 Physique Game Plan: Our Training + Nutrition Phases for the Year · 53 mnt · Episode 579The team discusses their physique game plans for 2026, focusing on training and nutrition strategies, competition goals, and personal reflections on their journeys. The…
- Training Mistakes Pt. 8: TRICEPS · 33 mnt · Episode 578The team talks triceps training - anatomy, exercise selection, setup, and execution mistakes stopping you from growing your triceps. CHAPTERS 00:00 Introduction to Triceps…
- Training Mistakes Pt. 7: BICEPS · 45 mnt · Episode 577The team talks biceps training - anatomy, exercise selection, setup, and execution mistakes stopping you from growing your biceps. CHAPTERS 00:00 Introduction to Bicep Training…
- Brandon DaCruz - (PT. 2) Specialization Training Phases: Exercise Selection, Example Programs, Nutrition Considerations & More · 1 jam 16 mnt · Episode 576PART TWO: Discussing exercise selection, giving real-world specialization phase examples, important nutrition considerations, duration of specialization phases, and more…
- Brandon DaCruz - (PT. 1) Specialization Training Phases: How to Bring Up Lagging Muscle Groups *AUDIO CORRECTED* · 51 mnt · Episode 575Jeremiah and Brandon DaCruz discuss how to build a body part specialization training phase. Chapters 00:00 Reconnecting and Reflecting on Growth 04:17 Understanding Weak Points…
