Living Lean

By Jeremiah Bair

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

... more

4.7

6363 ratings

Download on the App Store

Download on the App Store

Get it on Google Play

FAQs about Living Lean:

How many episodes does Living Lean have?

The podcast currently has 669 episodes available.

Living Lean episodes:

June 19, 2026 Listener Q+A: Cortisol & Fat Loss, Net Carbs, Labs, Photoshoot Rebound, & Fixing Lagging Delts
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 Post-Workout Recovery Strategies
29:45 Addressing Lagging Body Parts in Training
32:43 Learning from Coaching Experiences
35:49 Coaching Strategies for Weight Loss and Muscle Gain

Links
Apply for Coaching: https://form.typeform.com/to/ubUfJiEu?utm_source=podcast
Living Lean Podcast: https://www.buzzsprout.com/712032
Follow Jeremiah on Instagram: https://www.instagram.com/jeremiahbair/
Follow Andrea on Instagram: https://www.instagram.com/andirogersfit/
Follow Natalie on Instagram: https://www.instagram.com/natalieatswell/

Keywords
bodybuilding, lab testing, training, physique, competition prep, nutrition, recovery, coaching
To Apply For Coaching With Our Team: CLICK HERE

📲 Follow Our Team On Instagram:
- ELEVATED COACHING SYSTEMS TEAM PAGE
- JEREMIAH
- ANDREA
- NATALIE
...more
43min
June 12, 2026 She Eats 2,500 Calories and Stays Lean… So Why Can’t You?
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 Considerations in Caloric Needs
12:09 The Importance of Accurate Tracking
14:45 Social Media and Its Influence on Perception
17:52 Strategies for Improving Caloric Intake
20:58 Conclusion and Key Takeaways

Links
Apply for Coaching: https://form.typeform.com/to/ubUfJiEu?utm_source=podcast
Living Lean Podcast: https://www.buzzsprout.com/712032
Follow Jeremiah on Instagram: https://www.instagram.com/jeremiahbair/
Follow Andrea on Instagram: https://www.instagram.com/andirogersfit/
Follow Natalie on Instagram: https://www.instagram.com/natalieatswell/

Keywords
calorie needs, maintenance calories, body size, muscle mass, metabolism, fat loss, health, tracking accuracy, social media influence
To Apply For Coaching With Our Team: CLICK HERE

📲 Follow Our Team On Instagram:
- ELEVATED COACHING SYSTEMS TEAM PAGE
- JEREMIAH
- ANDREA
- NATALIE
...more
33min
June 05, 2026 Listener Q+A: How Much Do Maintenance Calories Decrease Post-Diet, Weight Loss Resistance, Deloads, & more...
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 Coaching Movements and Client Engagement
33:02 Understanding and Managing Cravings
35:57 Nutritional Strategies for Building and Cutting
38:51 Onboarding New Clients: Time and Effort
42:13 The Importance of Gym Environment
45:57 Metabolic Adaptation Post-Fat Loss
51:04 Fueling for Performance in Sports

Links
Apply for Coaching: https://form.typeform.com/to/ubUfJiEu?utm_source=podcast
Living Lean Podcast: https://www.buzzsprout.com/712032
Follow Jeremiah on Instagram: https://www.instagram.com/jeremiahbair/
Follow Andrea on Instagram: https://www.instagram.com/andirogersfit/
Follow Natalie on Instagram: https://www.instagram.com/natalieatswell/

Keywords
fitness, training, nutrition, deload, mobility, cravings, muscle maintenance, fat loss, coaching, workout tips
To Apply For Coaching With Our Team: CLICK HERE

📲 Follow Our Team On Instagram:
- ELEVATED COACHING SYSTEMS TEAM PAGE
- JEREMIAH
- ANDREA
- NATALIE
...more
54min
May 29, 2026 PT. 2 - How To Build The Bikini Competitor Physique With Coach Andrea
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
02:55 Nutrition Phases for Bikini Competitors
05:57 The Importance of Building Phases
09:02 Mindset Challenges in Building Phases
11:56 Adapting Approaches for Lifestyle Clients
14:48 Lessons from Bodybuilding for Lifestyle Development
18:00 Avoiding Common Mistakes in Pursuit of the Bikini Physique
21:05 Determining Next Steps: Diet or Build?
23:57 Final Thoughts and Coaching Insights

Links
Apply for Coaching: https://form.typeform.com/to/ubUfJiEu?utm_source=podcast
Living Lean Podcast: https://www.buzzsprout.com/712032
Follow Jeremiah on Instagram: https://www.instagram.com/jeremiahbair/
Follow Andrea on Instagram: https://www.instagram.com/andirogersfit/
Follow Natalie on Instagram: https://www.instagram.com/natalieatswell/

Keywords
bikini physique, muscle building, fat loss, training, nutrition, bodybuilding, lifestyle fitness, competition prep, muscle growth, physique development
To Apply For Coaching With Our Team: CLICK HERE

📲 Follow Our Team On Instagram:
- ELEVATED COACHING SYSTEMS TEAM PAGE
- JEREMIAH
- ANDREA
- NATALIE
...more
29min
May 25, 2026 The Best Food Framework For Fat Loss (staple foods I want in all diet plans)
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 Satiety with Food Choices
15:08 Practical Meal Examples and Framework
17:59 Conclusion and Key Takeaways

LINKS
Apply for Coaching: https://ecs-coaching.super.site/
Living Lean Podcast: https://www.buzzsprout.com/712032
Follow Jeremiah on Instagram: https://www.instagram.com/jeremiahbair/
Follow Andrea on Instagram: https://www.instagram.com/andirogersfit/
Follow Natalie on Instagram: https://www.instagram.com/natalieatswell/

KEYWORDS
fat loss, meal planning, nutrition, satiety, food choices, diet tips, micronutrients, training support
To Apply For Coaching With Our Team: CLICK HERE

📲 Follow Our Team On Instagram:
- ELEVATED COACHING SYSTEMS TEAM PAGE
- JEREMIAH
- ANDREA
- NATALIE
...more
20min
May 22, 2026 PT. 1 - How To Build The Bikini Competitor Physique With Coach Andrea
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 of Muscle Building Phases
12:58 The Role of Posing in Achieving the Look
14:18 Sustainable Physique and Individual Differences
17:28 Building Muscle: Glute Training Mistakes
20:27 Effective Glute Training Techniques
23:22 Deltoid Development: Common Errors
26:13 Importance of Lat Training for Bikini Physique
29:16 Quad Training: Balancing Development and Aesthetics
32:23 Mobility Work: Enhancing Performance and Injury Prevention
35:21 Training Structure: Beginner vs. Advanced Clients

LINKS
Apply for Coaching: https://ecs-coaching.super.site/
Living Lean Podcast: https://www.buzzsprout.com/712032
Follow Jeremiah on Instagram: https://www.instagram.com/jeremiahbair/
Follow Andrea on Instagram: https://www.instagram.com/andirogersfit/
Follow Natalie on Instagram: https://www.instagram.com/natalieatswell/

KEYWORDS
bikini physique, muscle building, training tips, glute development, physique misconceptions
To Apply For Coaching With Our Team: CLICK HERE

📲 Follow Our Team On Instagram:
- ELEVATED COACHING SYSTEMS TEAM PAGE
- JEREMIAH
- ANDREA
- NATALIE
...more
52min
May 15, 2026 The RDL Masterclass: Every Mistake Killing Your Glute Growth
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 RDLs
14:51 Eccentric Movement and Range of Motion
18:10 Sensation and Muscle Engagement in RDLs
29:57 Understanding Center of Mass in Lifting
31:21 Breaking at the Knees vs. Hips
33:49 Cues for Quality RDL Execution
35:19 Exploring RDL Variations
38:50 Pros and Cons of Trap Bar RDLs
40:45 B-Stance and Single Leg RDLs
47:11 Movement Preparation for RDLs
51:19 Sequencing RDLs in Training Sessions

LINKS
Apply for Coaching: https://ecs-coaching.super.site/
Living Lean Podcast: https://www.buzzsprout.com/712032
Follow Jeremiah on Instagram: https://www.instagram.com/jeremiahbair/
Follow Andrea on Instagram: https://www.instagram.com/andirogersfit/
Follow Natalie on Instagram: https://www.instagram.com/natalieatswell/

KEYWORDS
Romanian Deadlifts, RDL, posterior chain, glutes, hamstrings, strength training, movement correction, coaching tips
To Apply For Coaching With Our Team: CLICK HERE

📲 Follow Our Team On Instagram:
- ELEVATED COACHING SYSTEMS TEAM PAGE
- JEREMIAH
- ANDREA
- NATALIE
...more
54min
May 08, 2026 Do Women Need To Diet Differently Than Men? (a smarter approach to female fat loss)
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
27:45 Breaking the Cycle of Aggressive Dieting
30:09 Individualized Approaches to Fat Loss
34:03 The Impact of Female Physiology on Dieting
36:39 Utilizing Refeeds and Diet Breaks Effectively
39:02 Psychological Factors in Female Fat Loss
46:53 Tracking Progress: Beyond the Scale

LINKS
Apply for Coaching: https://ecs-coaching.super.site/
Living Lean Podcast: https://www.buzzsprout.com/712032
Follow Jeremiah on Instagram: https://www.instagram.com/jeremiahbair/
Follow Andrea on Instagram: https://www.instagram.com/andirogersfit/
Follow Natalie on Instagram: https://www.instagram.com/natalieatswell/

KEYWORDS
fat loss, women, dieting, hormonal health, metabolic rate, body composition, coaching, health phases, stress management, progress tracking
To Apply For Coaching With Our Team: CLICK HERE

📲 Follow Our Team On Instagram:
- ELEVATED COACHING SYSTEMS TEAM PAGE
- JEREMIAH
- ANDREA
- NATALIE
...more
49min
May 01, 2026Listener Q+A: When to Cut vs. Build, Assessing Diet Readiness, Preventing Metabolic Adaptation, & More
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 should I wait before another?
Mindset during a health phase?
How do you improve relationship with food and can you have a good relationship with food/body when working on physique?
Do I count the macros from chia seeds that get stuck in my teeth -Teresa lol
How do you know when you're ready to build?

CHAPTERS
00:00 Understanding Cleanup and Fat Loss Phases
04:57 Navigating Coaching Relationships
10:02 Mindset During Health Phases
20:02 Transitioning Between Fat Loss Phases
33:59 Assessing Dieting Readiness
37:51 Understanding Metabolic Adaptation
42:01 When to Transition to a Building Phase
46:58 The Value of Coaching
50:01 Improving Relationship with Food
56:58 The Ongoing Journey of Body Image

LINKS
Apply for Coaching: https://ecs-coaching.super.site/
Living Lean Podcast: https://www.buzzsprout.com/712032
Follow Jeremiah on Instagram: https://www.instagram.com/jeremiahbair/
Follow Andrea on Instagram: https://www.instagram.com/andirogersfit/
Follow Natalie on Instagram: https://www.instagram.com/natalieatswell/

KEYWORDS
fat loss, coaching, mindset, muscle building, health phases, physique development, nutrition, training, metabolic slowdown, coaching relationships
To Apply For Coaching With Our Team: CLICK HERE

📲 Follow Our Team On Instagram:
- ELEVATED COACHING SYSTEMS TEAM PAGE
- JEREMIAH
- ANDREA
- NATALIE
...more
1h 4min
April 24, 2026 PT. 2: Brandon DaCruz - Are Women More Capable Of Body Recomposition Than Men? (application to diet + program design)
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 Clients and Building Phases
23:25 Nutritional Strategies for Women
28:07 Nutritional Strategies for Body Recomposition
30:44 Tailoring Training for Women vs. Men
32:41 The Importance of Progressive Overload
36:00 Cardio Considerations in Recomposition
41:40 Metrics for Tracking Recomposition Progress
46:48 When to Transition Out of a Recomp Phase

LINKS
Apply for Coaching: https://ecs-coaching.super.site/
Living Lean Podcast: https://www.buzzsprout.com/712032
Follow Jeremiah on Instagram: https://www.instagram.com/jeremiahbair/
Follow Andrea on Instagram: https://www.instagram.com/andirogersfit/
Follow Natalie on Instagram: https://www.instagram.com/natalieatswell/
Follow Brandon on IG: https://www.instagram.com/brandondacruz_/?hl=en
Check out Brandon's podcast: https://podcasts.apple.com/us/podcast/chasing-clarity-health-fitness-podcast/id1619611966
Brandon’s Email: [email protected]

KEYWORDS
body recomposition, women, training, nutrition, physique, coaching, metabolic health, muscle gain, fat loss, hormonal balance
To Apply For Coaching With Our Team: CLICK HERE

📲 Follow Our Team On Instagram:
- ELEVATED COACHING SYSTEMS TEAM PAGE
- JEREMIAH
- ANDREA
- NATALIE
...more
56min

FAQs about Living Lean:

How many episodes does Living Lean have?

The podcast currently has 669 episodes available.

More shows like Living Lean

Mind Pump: Raw Fitness Truth by Sal Di Stefano, Adam Schafer, Justin Andrews, Doug Egge

Mind Pump: Raw Fitness Truth

12,131 Listeners

Feel Better, Live More with Dr Rangan Chatterjee by Dr Rangan Chatterjee: GP & Author

Feel Better, Live More with Dr Rangan Chatterjee

3,828 Listeners

Mark Bell's Power Project by Power Project Studios

Mark Bell's Power Project

1,565 Listeners

Optimal Protein Podcast with Vanessa Spina by Vanessa Spina

Optimal Protein Podcast with Vanessa Spina

790 Listeners

The Proof with Simon Hill by Live better for longer

The Proof with Simon Hill

2,639 Listeners

The Genius Life by Max Lugavere

The Genius Life

4,900 Listeners

The Jordan Syatt Podcast by Jordan Syatt

The Jordan Syatt Podcast

3,795 Listeners

The Peter Attia Drive by Peter Attia, MD

The Peter Attia Drive

8,044 Listeners

RP Strength Podcast by Nick Shaw

RP Strength Podcast

546 Listeners

Hit Play Not Pause by Hit Play Not Pause

Hit Play Not Pause

734 Listeners

The Dr. Shannon Show by Dr. Shannon Ritchey, PT, DPT

The Dr. Shannon Show

1,108 Listeners

The Dr. Gabrielle Lyon Show by Dr. Gabrielle Lyon

The Dr. Gabrielle Lyon Show

1,200 Listeners

The Macro Hour by Nikkiey Stott

The Macro Hour

609 Listeners

Chasing Clarity: Health & Fitness Podcast by Brandon DaCruz

Chasing Clarity: Health & Fitness Podcast

47 Listeners

The Mind Muscle Connection by Jeff Hoehn

The Mind Muscle Connection

46 Listeners