The most played episodes among Podcast App listeners.

1. 1
   Number 1: Are You Actually Ready for a Fat Loss Phase?

   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

   September 08, 2026·42min
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2. 2
   Number 2: Minimum Calories Needed for Muscle Building

   Topics discussed: (00:07) - Recap of why Lindsay started Lifting Lindsay (10:09) - Surprise! We're talking about building muscle! (11:17) - Do you have to be in a calorie surplus to build muscle? (21:29) - Thinking about it in terms of building a house (30:39) - Marker 5 (31:10) - Most women don't know how to train safe and hard (44:11) - You can't jump right into training intensely (46:39) - Would you want to learn how to train with intensity? (48:31) - Sometimes builidng is boring If you’re in Utah and interested in an in-person group training session to learn to train hard and smart, email [email protected] with the subject IN-PERSON-TRAINING and reference this podcast episode. If we get enough of you interested, we’ll host a training event.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

   September 02, 2026·52min
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3. 3
   Number 3: How Much Protein Do You ACTUALLY Need?

   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 (01:51) - RDA vs Training Goals (03:44) - Protein for Aging Strong (05:13) - ISSN Guidelines and Context (06:23) - Where 0.7 Comes From (07:44) - Why Some Need More (09:41) - High Protein at Maintenance (10:33) - Mindful Eating App Plug (12:54) - Deficit Changes Everything (14:43) - Muscle Biology in a Cut (17:33) - Higher Targets for Lean Lifters (21:03) - Practical Protein Examples (23:34) - Lifestyle and Cut Cycles (26:16) - Wrap Up and Takeaways Connect With LindsayInstagram: @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 & ReferencesMorton 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 studyJäger 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 standAreta 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 studyHelms 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 reviewLongland 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 studyPasiakos 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

   September 22, 2026·28min
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4. 4
   Number 4: Stop Making Fat Loss Harder Than It Needs to Be

   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 (00:34) - Stop Chasing Hacks (02:11) - Right Tool Wrong Job (05:48) - Big Rock Calories (09:09) - Protein Made Simple (10:54) - Lift to Keep Muscle (14:56) - Cardio in Its Place (16:23) - Plan Nutrition First (18:39) - Recovery Is Currency (21:57) - Tools Have Jobs (26:08) - Ignore Calorie Watches (27:46) - Boring Works Best (28:21) - Big Rock Checklist (28:56) - Final Reminder and Wrap Connect With LindsayInstagram: @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

   August 26, 2026·32min
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5. 5
   Number 5: Your Launch Will Feel Hard

   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 (01:10) - Rocket Launch Metaphor (03:46) - Launch vs Orbit Mindset (07:14) - Messy Middle and Tools (09:32) - Phase One Release (17:24) - Food Structure Example (20:12) - Phase Two Rewire (25:23) - Social Media Reality Check (30:02) - Phase Three Reinforce (31:54) - RDL Story Becoming Stronger (42:26) - 90 Day Challenge Wrap Up Connect With LindsayInstagram: @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

   August 12, 2026·45min
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