LiftingLindsay's More Than Fitness

By LiftingLindsayHealth & Fitness Nutrition Fitness

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LiftingLindsay's More Than Fitness episodes

August 25, 2025Why I'm Not Buying a Weighted Vest, Even Though I'm in Perimenopause
Weighted vests can be useful, but let’s be honest about the benefits.
Topics discussed:
(00:06) - Who's excited about a weighted vest?
(00:48) - Why is Lindsay not jumping on getting a weighted vest?
(02:46) - Does it help with bone density?
(03:28) - Does it build more muscle and strength?
(05:54) - Does it burn more body fat?
(13:56) - The nuance of the studies being used to justify weighted vests
(21:08) - I love food!
(26:43) - I appreciate your words of encouragement
Walking alone is not a strong enough stimulus for muscle or bone.
Inactive postmenopausal women who walked with or without a vest for 18 months had no significant bone density changes (PMID: 22338922). Full breakdown below
Even wearing a vest for 8 hours/day (PMID: 40540267) or 10 hours/day (PMID: 30095153) showed minimal skeletal benefit.
The muscle and bone gains you see in the research?
They’re mostly in untrained individuals doing loaded exercises like squats, lunges, and jumps with the vest (PMID: 10995045, 9467434, 17724395).
In these cases, the vest is just a hands-free way to add weight — not magic. As people progress, they’ll need more load than a vest alone can provide.
And for fat loss?
Calorie burn from vest-walking is only ~10–15% higher than without it. That’s 30–50 kcal for an hour walk — about a single untracked bite of food.
Long-term fat loss comes from managing intake, not chasing small increases in burn. Your diet is the real game changer.
If you lift weights regularly, walk, and are mindful about food, a weighted vest probably isn’t a “must-have” for you. it’s most effective in the right context.
Study Overview: Walking With vs. Without a Weighted Vest PMID: 22338922
Authors & Journal: Tantiwiboonchai N., Kritpet T., Yuktanandana P. in Journal of the Medical Association of Thailand, 2011 (EurekaMag).
Participants: 48 working women aged 30–60, randomly split into two groups: one walking with a weighted vest, the other walking without, on a treadmill 3×/week for 12 weeks (EurekaMag).
Protocol: Vest group started walking without it for the first 2 weeks, then began adding 2% of body weight weekly until reaching 8% by week 6 (EurekaMag).
Findings
Bone Markers: Both groups showed large decreases in bone resorption (β-CrossLaps)—~19.1% for the vest group vs. ~21.8% for the non-vest group—no significant difference between them (EurekaMag).
Physical Fitness: Improvements in leg and arm strength, endurance, and VO₂ max were seen in both groups—again, no significant differences between vest vs. non-vest walkers (EurekaMag).
Bottom Line—What This Means
Walking, with or without a weighted vest, helped with fitness and reduced bone resorption—but wearing the vest didn’t offer any extra benefit. So if you’re thinking the vest is a cheat code for stronger bones or muscles… this study says otherwise.
39 min
August 22, 2025Instagram Q&A with Alex Parker - Part 2
Topics discussed:
(00:07) - What it's like being married to Alex
(06:36) - I have noticed a difference in my arms more than my legs - any suggestions?
(13:59) - Should I rest more between sets and have higher rep count?
(19:56) - Best quad strengthening exercise without machines?
(27:35) - Do I have to do this forever?
The new 4x a week and 3x a week training started this past Monday. it’s not too late to join us!!
Click HERE to sign up!
Membership gives you access to….
Training App with dozens of programs to choose from.
MEAL PLANS w/ Yummy recipes!
Courses :
Learn Step Away from Tracking and Mindfully Eat
How to set up a Fat Loss plan
Setting up your Muscle building phase.
Community & Support with specific groups that share you same goals
$500 worth in give aways monthly
Monthly Themes and Challenges to increase your learning and help you BECOME the person you want to be.
bi Weekly Lives where I help you get your nutrition plan or answer questions
Upload videos of exercises for form reviews done by me!
43 min
August 18, 2025Instagram Q&A with Alex - Part 1
I recently held a Q&A on my Instagram and there were more questions than I got time to answer. I'll be answering more of them here on the podcast with Alex joining me.
Topics discussed:
(00:07) - Caffeine is cheap
(06:01) - Do your children show interest in working out?
(13:04) - Does Creatine help all women?
(25:30) - Does creatine help with perimenopause symptoms?
(28:17) - Can you build muscle doing crossfit?
(35:43) - What do you focus on during seasons of high stress?
New Training Starts TODAY!!!! 3x & 4x a week training!
Click HERE to sign up!
Membership gives you access to….
Training App with dozens of programs to choose from.
MEAL PLANS w/ Yummy recipes!
Courses :
Learn Step Away from Tracking and Mindfully Eat
How to set up a Fat Loss plan
Setting up your Muscle building phase.
Community & Support with specific groups that share you same goals
$500 worth in give aways monthly
Monthly Themes and Challenges to increase your learning and help you BECOME the person you want to be.
bi Weekly Lives where I help you get your nutrition plan or answer questions
Upload videos of exercises for form reviews done by me!
45 min
August 11, 2025Progress Isn’t Pretty—It’s Practiced
Topics discussed:
(00:07) - Welcome
(02:01) - Everything in life is just practice
(04:16) - My experience hiring a coach
(16:10) - Thinking about arriving too much
(18:34) - Using the practice framework
(22:29) - Having certain thoughts doesn't equal failure
(27:18) - Disrupted systems practice
(31:28) - Internal awareness practice
New Training Starting August 18th! We have 3x, 4x,5x a week training with home alternatives!

Come train with me! Click HERE to sign up!
Membership gives you access to….
Training App with dozens of programs to choose from.
MEAL PLANS w/ Yummy recipes!
Courses :
Learn Step Away from Tracking and Mindfully Eat
How to set up a Fat Loss plan
Setting up your Muscle building phase.
Community & Support with specific groups that share you same goals
$500 worth in give aways monthly
Monthly Themes and Challenges to increase your learning and help you BECOME the person you want to be.
bi Weekly Lives where I help you get your nutrition plan or answer questions
Upload videos of exercises for form reviews done by me!
37 min
August 01, 2025Science of Hip Thrusts - What NOT to Do!
Topics discussed:
(00:08) - The latest (and weirdest) thing I've seen on Instagram
(03:19) - Should I do hip thrusts on leg extension or hamstring machines?
(07:00) - Using a foam pad between your knees
(15:06) - How this can make the exercise worse
(25:08) - Why does it matter what you do with bands?
(25:56) - What's hard about having these conversations on social media
(33:46) - For people who build muscle easily
Need optimized training programs for your goals? Come train with me! Click HERE to sign up!
Membership gives you access to….
Training App with dozens of programs to choose from.
MEAL PLANS w/ Yummy recipes!
Courses :
Learn Step Away from Tracking and Mindfully Eat
How to set up a Fat Loss plan
Setting up your Muscle building phase.
Community & Support with specific groups that share you same goals
$500 worth in give aways monthly
Monthly Themes and Challenges to increase your learning and help you BECOME the person you want to be.
bi Weekly Lives where I help you get your nutrition plan or answer questions
Upload videos of exercises for form reviews done by me!
41 min
July 21, 2025Hello Perimenopause & Deloads!
Aging is a blessing and menopause is not a scary, bad thing.
Topics discussed:
(00:08) - Hello Perimenopause 👋
(01:16) - Working with a group through a build
(04:09) - We go through phases where we just do the routine
(10:53) - Noticing changes in my sleep patterns
(13:42) - Noticing changes in my stomach
(23:48) - Something to be aware of when on testosterone
(28:36) - Menopause is a natural process
(32:53) - Aging is a gift
(37:26) - Reframing menopause and aging
(42:36) - What are deloads?
(48:57) - How do you know you should take a deload?
(54:09) - How do I deload?
Need optimized training programs for your goals? Come train with me! Click HERE to sign up!
Membership gives you access to….
Training App with dozens of programs to choose from.
MEAL PLANS w/ Yummy recipes!
Courses :
Learn Step Away from Tracking and Mindfully Eat
How to set up a Fat Loss plan
Setting up your Muscle building phase.
Community & Support with specific groups that share you same goals
$500 worth in give aways monthly
Monthly Themes and Challenges to increase your learning and help you BECOME the person you want to be.
bi Weekly Lives where I help you get your nutrition plan or answer questions
Upload videos of exercises for form reviews done by me!
59 min
July 14, 2025The Key to Happiness: Stop Chasing Fat Loss (Even If You Still Want Some Fat to Go)
Topics discussed:
(00:08) - This comes up so often in conversations
(02:23) - Being stuck in a diet mindset
(05:11) - Don't equate going to the gym with fat loss
(06:55) - Where should you go to seek out fat loss?
(15:11) - I really want you to help you know your maintenance
(23:04) - Why stepping away from the desire for fat loss helps in the long term
Need optimized training programs for your goals? Come train with me! Click HERE to sign up!
Membership gives you access to….
Training App with dozens of programs to choose from.
MEAL PLANS w/ Yummy recipes!
Courses :
Learn Step Away from Tracking and Mindfully Eat
How to set up a Fat Loss plan
Setting up your Muscle building phase.
Community & Support with specific groups that share you same goals
$500 worth in give aways monthly
Monthly Themes and Challenges to increase your learning and help you BECOME the person you want to be.
bi Weekly Lives where I help you get your nutrition plan or answer questions
Upload videos of exercises for form reviews done by me!
32 min
July 08, 2025Biasing Muscles & Regional Hypertrophy
Topics discussed:
(00:09) - What does it mean to bias a muscle?
(02:08) - How can we get rid of love handles around the hip?
(07:58) - Biasing muscles is often misunderstood
(10:28) - Line of pull
(19:32) - Why does form matter?
(22:41) - Bringing in the data
(30:18) - Mind to muscle connection
(39:28) - What's the best way to gauge your recovery?
Need optimized training programs for your goals? Come train with me! Click HERE to sign up!
Membership gives you access to….
Training App with dozens of programs to choose from.
MEAL PLANS w/ Yummy recipes!
Courses :
Learn Step Away from Tracking and Mindfully Eat
How to set up a Fat Loss plan
Setting up your Muscle building phase.
Community & Support with specific groups that share you same goals
$500 worth in give aways monthly
Monthly Themes and Challenges to increase your learning and help you BECOME the person you want to be.
bi Weekly Lives where I help you get your nutrition plan or answer questions
Upload videos of exercises for form reviews done by me!
49 min
July 05, 2025What is NAD+? Is it Worth It?
You've probably been hearing about a new supplement a lot lately and based on my DMs on Instagram, you've got a lot of questions about it. So in this episode I answer some of the common questions I've been getting about NAD+, as well as talk about supplements in general.
Topics discussed:
(00:07) - This supplement is popping up everywhere
(01:34) - Where I see people jumping in too deep
(06:09) - What bothers me around the supplement conversations
(15:56) - What boosts NAD+ naturally?
(23:37) - Is it worth it?
(25:42) - A reminder about studies you see about supplements
29 min
June 23, 2025Food Freedom at BBQs—And Still Crushing Your Goals
Topics discussed:
(00:09) - Eternal vs handsome?
(01:14) - Summer brings on the fear of fat
(02:47) - Navigating BBQ's in the summer
(06:30) - The pros and cons of tactics that people use
(21:25) - Alex doesn't like intermittent fasting, Lindsay does
(24:00) - Bringing your own food to events
(34:02) - It's important to look ahead when you're making your plan
(38:06) - Fat loss shouldn't be your goal 24x7
47 min

About LiftingLindsay's More Than Fitness

From the publisher's feed

Dive into the joy of fitness with Lindsay and other guests exploring how it goes well and beyond the gym floor, the number on the scale, the size of your waist or the calories you're counting.