Lindsay explains that protein recommendations swing widely and argues intake should be based on context: goals, resistance training, body composition, and whether someone is eating at maintenance or in a calorie deficit. She emphasizes that calorie restriction can suppress muscle protein synthesis, making higher protein and resistance training especially important during fat loss phases, citing recommendations for lean, trained individuals in aggressive cuts and explaining why protein targets may rise as deficits become more severe.

Topics discussed:

• (00:00) - Protein Debate Begins

Instagram: @liftinglindsay

Join the BeStrong Community for science based training, nutrition education, coaching, live calls, and a supportive community of women who want to get stronger, build muscle, and improve their health.

Learn more at liftinglindsay.com

Ready To Train With Us?

If this episode resonated with you and you're ready to experience this style of training for yourself, it's not too late to join us inside the BeStrong app.

Our newest hypertrophy phase has already begun, but you're absolutely not behind.

This training block focuses on:

✔ Lengthened position training

✔ Strategic pauses and isometrics

✔ Improving muscle tension

✔ Building strength and muscle with intentional execution

✔ Learning how to make the target muscle do more of the work

You'll get access to the complete training program, exercise video demonstrations, nutrition guidance, live coaching calls, and a community of women committed to getting stronger together.

Join us HERE

Studies & References

1. Morton RW, et al. (2018). A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults. British Journal of Sports Medicine.
   This is the big meta-analysis behind the commonly cited ~1.6 g/kg or 0.73 g/lb protein target for resistance training. The estimated breakpoint was 1.62 g/kg/day, with a 95% CI extending to 2.20 g/kg/day. Read the study
2. Jäger R, et al. (2017). International Society of Sports Nutrition Position Stand: Protein and Exercise. Journal of the International Society of Sports Nutrition.
   ISSN recommends approximately 1.4–2.0 g/kg/day (0.64–0.91 g/lb) for most exercising individuals, while noting that higher intakes may be useful during calorie restriction. Read the position stand
3. Areta JL, et al. (2014). Reduced resting skeletal muscle protein synthesis is rescued by resistance exercise and protein ingestion following short-term energy deficit. American Journal of Physiology.
   After only five days of energy restriction, resting muscle protein synthesis decreased. Resistance training restored MPS toward energy-balance levels, and protein ingestion after training stimulated it further. This is a great study for explaining why lifting + protein become so important during a deficit. Read the study
4. Helms ER, et al. (2014). A systematic review of dietary protein during caloric restriction in resistance trained lean athletes: a case for higher intakes. International Journal of Sport Nutrition and Exercise Metabolism.
   This review suggested 2.3–3.1 g/kg of fat-free mass during calorie restriction in lean resistance-trained athletes, with protein needs potentially increasing with greater leanness and more severe calorie restriction. Read the review
5. Longland TM, et al. (2016). Higher compared with lower dietary protein during an energy deficit combined with intense exercise promotes greater lean mass gain and fat mass loss. American Journal of Clinical Nutrition.
   Young men underwent an aggressive ~40% calorie deficit while training six days per week. Those consuming 2.4 g/kg protein gained more lean mass and lost more fat than those consuming 1.2 g/kg. Important study, but also a perfect example of why population and context matter. Read the study
6. Pasiakos SM, et al. (2013). Effects of high-protein diets on fat-free mass and muscle protein synthesis following weight loss: a randomized controlled trial. FASEB Journal.
   Participants consumed 0.8, 1.6, or 2.4 g/kg/day during a 40% energy deficit. The groups consuming 1.6 and 2.4 g/kg lost a smaller proportion of weight from fat-free mass than the RDA group, supporting protein intakes above the RDA during substantial energy restriction. Read the study

Lindsay explains that not everyone who wants fat loss is currently in the physical, mental, and behavioral position to diet, and that maintenance is often a necessary, harder step than another calorie deficit. She describes how she typically starts clients at maintenance to build routines, reduce restrictive mindsets, collect better data, improve performance, and increase confidence with food before an aggressive cut, sharing a client’s feedback that “true maintenance” made later fat loss easier.

Topics discussed:
Connect With Lindsay

Instagram: @liftinglindsay

Join the BeStrong Community for science based training, nutrition education, coaching, live calls, and a supportive community of women who want to get stronger, build muscle, and improve their health.

Learn more at liftinglindsay.com

Ready To Train With Us?

If this episode resonated with you and you're ready to experience this style of training for yourself, it's not too late to join us inside the BeStrong app.

Our newest hypertrophy phase has already begun, but you're absolutely not behind.

This training block focuses on:

✔ Lengthened position training

✔ Strategic pauses and isometrics

✔ Improving muscle tension

✔ Building strength and muscle with intentional execution

✔ Learning how to make the target muscle do more of the work

You'll get access to the complete training program, exercise video demonstrations, nutrition guidance, live coaching calls, and a community of women committed to getting stronger together.

Join us HERE

Topics discussed:

• (00:07) - Recap of why Lindsay started Lifting Lindsay

Connect With Lindsay

Instagram: @liftinglindsay

Join the BeStrong Community for science based training, nutrition education, coaching, live calls, and a supportive community of women who want to get stronger, build muscle, and improve their health.

Learn more at liftinglindsay.com

Ready To Train With Us?

If this episode resonated with you and you're ready to experience this style of training for yourself, it's not too late to join us inside the BeStrong app.

Our newest hypertrophy phase has already begun, but you're absolutely not behind.

This training block focuses on:

✔ Lengthened position training

✔ Strategic pauses and isometrics

✔ Improving muscle tension

✔ Building strength and muscle with intentional execution

✔ Learning how to make the target muscle do more of the work

You'll get access to the complete training program, exercise video demonstrations, nutrition guidance, live coaching calls, and a community of women committed to getting stronger together.

Join us HERE

Lindsay prepares for a 90-day challenge by reminding listeners of the “big rocks” that drive fat loss and warning against overcomplicating the process with hacks, supplements, perfect macro ratios, and excessive training. 

Topics discussed:

• (00:00) - Welcome and Purpose

Instagram: @liftinglindsay

Join the BeStrong Community for science based training, nutrition education, coaching, live calls, and a supportive community of women who want to get stronger, build muscle, and improve their health.

Learn more at liftinglindsay.com

Ready To Train With Us?

If this episode resonated with you and you're ready to experience this style of training for yourself, it's not too late to join us inside the BeStrong app.

Our newest hypertrophy phase has already begun, but you're absolutely not behind.

This training block focuses on:

✔ Lengthened position training

✔ Strategic pauses and isometrics

✔ Improving muscle tension

✔ Building strength and muscle with intentional execution

✔ Learning how to make the target muscle do more of the work

You'll get access to the complete training program, exercise video demonstrations, nutrition guidance, live coaching calls, and a community of women committed to getting stronger together.

Join us HERE

In today's episode, I'm kicking things off with an exciting announcement! Enrollment is now open for my 90 Day Rapid Fat Loss Challenge, (sign up HERE)

Enrollment is only open till August 26th and then closes. I need everyone signed up by then to give me time to finish all the personalized plans!

The 90 days Starts September 1st! If you've been feeling stuck, lacking accountability, or just need a serious reset, this challenge is designed to light a fire under you. We'll have weekly live coaching calls, daily accountability, structured training and nutrition plans, meal plans with grocery lists, and I'll even teach you how to transition out of fat loss so your results actually last.

• (00:00) - Welcome

Instagram: @liftinglindsay

Join the BeStrong Community for science based training, nutrition education, coaching, live calls, and a supportive community of women who want to get stronger, build muscle, and improve their health.

Learn more at liftinglindsay.com

Ready To Train With Us?

If this episode resonated with you and you're ready to experience this style of training for yourself, it's not too late to join us inside the BeStrong app.

Our newest hypertrophy phase has already begun, but you're absolutely not behind.

This training block focuses on:

✔ Lengthened position training

✔ Strategic pauses and isometrics

✔ Improving muscle tension

✔ Building strength and muscle with intentional execution

✔ Learning how to make the target muscle do more of the work

You'll get access to the complete training program, exercise video demonstrations, nutrition guidance, live coaching calls, and a community of women committed to getting stronger together.

Join us HERE

In today's episode, I'm kicking things off with an exciting announcement! Enrollment is now open for my 90 Day Rapid Fat Loss Challenge, (sign up HERE)

Starting September 1st- If you've been feeling stuck, lacking accountability, or just need a serious reset, this challenge is designed to light a fire under you. We'll have weekly live coaching calls, daily accountability, structured training and nutrition plans, meal plans with grocery lists, and I'll even teach you how to transition out of fat loss so your results actually last.

Then we dive into several topics that I think every fitness enthusiast needs to hear.

We talk about why self reporting calories is far less accurate than most people think, and how research shows we can underestimate our intake by anywhere from 25 to 50%. More importantly, we discuss practical ways to become more accurate without becoming obsessive.

We also have an honest conversation about social media. How do you stop comparing yourself to someone else's highlight reel? How do you stay focused on your own progress when everyone online seems to be leaner, stronger, or further ahead? I'll share a few mindset shifts that can make a huge difference.

Finally, we tackle one of the most common struggles I hear from clients: what happens when your spouse isn't interested in fitness? We discuss the challenges of having different priorities, the pros and cons of having a partner who's just as invested in health as you are, and how to navigate your own goals without letting someone else's choices derail your progress.

I hope you enjoy the episode!

Topics discussed:

• (00:12) - If Lindsay reads the book, Alex has also read the book

Instagram: @liftinglindsay

Join the BeStrong Community for science based training, nutrition education, coaching, live calls, and a supportive community of women who want to get stronger, build muscle, and improve their health.

Learn more at liftinglindsay.com

Ready To Train With Us?

If this episode resonated with you and you're ready to experience this style of training for yourself, it's not too late to join us inside the BeStrong app.

Our newest hypertrophy phase has already begun, but you're absolutely not behind.

This training block focuses on:

✔ Lengthened position training

✔ Strategic pauses and isometrics

✔ Improving muscle tension

✔ Building strength and muscle with intentional execution

✔ Learning how to make the target muscle do more of the work

You'll get access to the complete training program, exercise video demonstrations, nutrition guidance, live coaching calls, and a community of women committed to getting stronger together.

Join us HERE

Lindsay explains why someone can be “too lean” to effectively build muscle even if they’re eating at maintenance and maintaining body weight. She argues maintenance calories don’t automatically mean an optimal physiological environment for growth because the body also evaluates energy reserves (body fat), recovery, training stress, sleep, and hormone signals like leptin, plus changes in estrogen and thyroid hormones that affect performance and recovery. 

Topics discussed:

• (00:00) - Welcome

Instagram: @liftinglindsay

Join the BeStrong Community for science based training, nutrition education, coaching, live calls, and a supportive community of women who want to get stronger, build muscle, and improve their health.

Learn more at liftinglindsay.com

Ready To Train With Us?

If this episode resonated with you and you're ready to experience this style of training for yourself, it's not too late to join us inside the BeStrong app.

Our newest hypertrophy phase has already begun, but you're absolutely not behind.

This training block focuses on:

✔ Lengthened position training

✔ Strategic pauses and isometrics

✔ Improving muscle tension

✔ Building strength and muscle with intentional execution

✔ Learning how to make the target muscle do more of the work

You'll get access to the complete training program, exercise video demonstrations, nutrition guidance, live coaching calls, and a community of women committed to getting stronger together.

Join us HERE

What kinds of things can make someone un-coachable? What factors might contribute to you not getting the gains you're after? And why is Lindsay's response often "do it with me"?

Topics discussed:

• (00:09) - Pop up on podcasts

Instagram: @liftinglindsay

Join the BeStrong Community for science based training, nutrition education, coaching, live calls, and a supportive community of women who want to get stronger, build muscle, and improve their health.

Learn more at liftinglindsay.com

Ready To Train With Us?

If this episode resonated with you and you're ready to experience this style of training for yourself, it's not too late to join us inside the BeStrong app.

Our newest hypertrophy phase has already begun, but you're absolutely not behind.

This training block focuses on:

✔ Lengthened position training

✔ Strategic pauses and isometrics

✔ Improving muscle tension

✔ Building strength and muscle with intentional execution

✔ Learning how to make the target muscle do more of the work

You'll get access to the complete training program, exercise video demonstrations, nutrition guidance, live coaching calls, and a community of women committed to getting stronger together.

Join us HERE

Have you ever started a new training phase, seen your weights go down, and immediately wondered if you were getting weaker?

You're not alone.

In this episode, Lindsay breaks down one of the most misunderstood concepts in hypertrophy training: why a decrease in weight does not necessarily mean a decrease in progress.

You'll learn why mechanical tension is considered one of the primary drivers of muscle growth, why progressive overload is often misunderstood, and how changing exercise execution can actually increase the challenge placed on the target muscle even when the weight decreases.

Lindsay also explains the difference between external load and internal load, the role of stored elastic energy, and why pauses in lengthened positions can create a powerful muscle building stimulus.

In This Episode:

✔ What mechanical tension actually is

✔ Why humans crave proof that their training is working

✔ The biggest misunderstanding about progressive overload

✔ The difference between external load and internal load

✔ What stored elastic energy is and how it helps us move

✔ Why weights often decrease when pauses are added

✔ Why less weight can sometimes mean more work for the target muscle

✔ The role of force production and force control in training

✔ What you should measure instead of only focusing on the weight stack

Key Takeaways

• Muscles don't care how much weight is on the machine. They respond to tension.
• Progressive overload is more than simply adding weight.
• External load and internal load are not the same thing.
• Removing assistance from momentum and stored elastic energy can increase the demands placed on the target muscle.
• A lower weight does not automatically mean a lower muscle building stimulus.

Connect With Lindsay

Instagram: @liftinglindsay

Join the BeStrong Community for science based training, nutrition education, coaching, live calls, and a supportive community of women who want to get stronger, build muscle, and improve their health.

Learn more at liftinglindsay.com

Ready To Train With Us?

If this episode resonated with you and you're ready to experience this style of training for yourself, it's not too late to join us inside the BeStrong app.

Our newest hypertrophy phase has already begun, but you're absolutely not behind.

This training block focuses on:

✔ Lengthened position training

✔ Strategic pauses and isometrics

✔ Improving muscle tension

✔ Building strength and muscle with intentional execution

✔ Learning how to make the target muscle do more of the work

You'll get access to the complete training program, exercise video demonstrations, nutrition guidance, live coaching calls, and a community of women committed to getting stronger together.

Join us HERE

Topics: 
00:00 Welcome
01:54 Real Goal Tension
02:36 Mechanical Tension Basics
04:23 Progress Overload Myth
08:31 Internal vs External Load
09:42 Leg Press Pause Demo
11:34 Elastic Energy Explained
14:18 Why Pauses Work
16:54 Injury and Control
18:03 How to Measure Progress
19:50 Five Key Takeaways

Topics discussed:

• (00:00) - Welcome

If you are tired of trying to figure this all out alone and want science based coaching that actually helps you work with your body instead of constantly fighting it…

Come join us inside the BeStrong Training app. HERE or Get 1:1 Coaching HERE

Inside the app you’ll get:

• Structured workout programs
• Nutrition guidance
• Education on hormones, hunger, recovery, and muscle building
• Weekly coaching
• Exercise tutorials and form breakdowns
• A supportive community of women focused on long term health and strength
• Realistic fat loss and muscle building strategies without extremes

This is not about perfection.

It is about building a strong body, a healthy mindset, and a sustainable lifestyle you can actually maintain.

Join here: LiftingLindsay Training App

Connect With Me on Instagram: @liftinglindsay