Living Lean

By Jeremiah BairHealth & Fitness Nutrition

Living Lean episodes

July 24 Listener Q+A: Should You Keep Dieting or Start Building, Cardio Prescriptions, RED-S, and More
Listener 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 Intensity and Effort Levels
06:23 Jeremiah's Trip and Maintenance Strategy
11:01 Progressing in Fat Loss and Building Phase
20:31 Deciding When to Compete and Long-term Goals
34:55 Calf Building and Accessory Work
42:48 Cardio Duration, Frequency, and Split Sessions
46:03 Menopause, Hormonal Impact, and Muscle Gain
47:44 Making Lettuce Fun and Digestive Considerations
52:19 Recognizing When to Deload and Managing Stress
54:57 Understanding Cardio Types and Prescriptions
55:51 Episode Wrap-up and Next Steps

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, dieting, bodybuilding, cardio, muscle building, fat loss, hormonal health, workout tips, lifestyle
To Apply For Coaching With Our Team: CLICK HERE

📲 Follow Our Team On Instagram:
- ELEVATED COACHING SYSTEMS TEAM PAGE
- JEREMIAH
- ANDREA
- NATALIE
57 min
July 17 Why You Keep Quitting Before You Get the Physique You Want
Summary
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.

Chapters
00:00 Introduction and topic overview
00:23 Why feelings are transient and how they influence behavior
01:17 Common reactions to fat loss discomforts
02:17 Overreacting to temporary feelings and its impact
03:43 The importance of sitting with discomfort and patience
04:47 Discomfort as a wave that passes
06:46 Understanding body adaptation during fat loss
08:14 Hunger and physiological adaptation in fat loss
10:07 Variability in individual responses and mindset
12:12 Building phases and the importance of time
15:10 Dealing with body image and perception
18:24 The process of muscle building and patience
22:16 Lighting, perception, and body image
23:12 Interpreting scale fluctuations and variables
26:57 Training performance and external factors
30:37 Looking at trends over time, not events
33:18 Motivation and action—building momentum
36:20 Standards and discipline regardless of feelings
37:43 Why humans overweigh present emotion
39:37 Objective data vs. emotional reactions
40:51 The importance of patterns over isolated events
43:07 Riding the midline and managing ups and downs
44:15 Conclusion and final thoughts

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, fat loss, mental resilience, coaching, habits, discipline, body image, motivation, adaptation, patience
To Apply For Coaching With Our Team: CLICK HERE

📲 Follow Our Team On Instagram:
- ELEVATED COACHING SYSTEMS TEAM PAGE
- JEREMIAH
- ANDREA
- NATALIE
45 min
July 10 Should Your Coach Meet You Where You’re At… Or Push You?
“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 client and enabling the same patterns that are keeping them stuck.
We talk through when a coach should take things slow, when it’s time to push harder, and why real progress often requires getting uncomfortable.
Because the goal of coaching isn’t to keep you where you are. It’s to help you change.

Timestamps
00:00 Meeting Clients Where They Are
03:04 The Balancing Act of Coaching
05:58 Understanding Client Needs and Goals
08:59 The Importance of Meal Plans
11:51 Execution Over Macros
15:11 Teaching Skills for Success
17:51 Capacity for Change in Clients
20:54 Strategies for Beginners
24:07 Long-Term Client Transformations
29:51 Client Readiness for Change
32:20 Building Confidence in the Gym
35:34 Challenging Comfort Zones
39:44 The Importance of Feedback
46:44 Coaching Beyond Comfort Zones

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
coaching, client progress, meal plans, nutrition, behavior change, fitness, coaching strategies, client goals, individualized coaching, capacity for change client readiness, gym confidence, feedback, coaching, comfort zone, nutrition, exercise selection, personal training, mindset, client progress
To Apply For Coaching With Our Team: CLICK HERE

📲 Follow Our Team On Instagram:
- ELEVATED COACHING SYSTEMS TEAM PAGE
- JEREMIAH
- ANDREA
- NATALIE
55 min
July 03 Why You’re Not Losing Fat Even Though You Feel Like You’re Nailing The Plan
Struggling 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 execute for optimal results.
Timestamps:
0:00 – Intro
1:44 – Real client case study
4:21 – Why adherence is so often overestimated
5:25 – What inconsistent macros reveal
7:41 – Client breakthrough: one week on a meal plan
9:52 – What 100% adherence actually means
11:30 – Mistake #1: Calories hit, macros missed
12:47 – When too much protein isn't actually good
14:29 – Mistake #2: Estimated restaurant meals
17:53 – Mistake #3: Untracked bites, licks & tastes
19:02 – Mistake #4: Liquid calories
21:45 – Mistake #5: Condiments and sauces
23:29 – Mistake #6: Missed or low-intensity cardio
25:11 – Mistake #7: Swapping food macros for alcohol
26:12 – How these mistakes compound
28:41 – What "80–90% adherence" actually looks like
30:48 – The four levels of adherence
38:04 – The 7-point weekly self-audit
40:49 – How locked in do you really need to be?
43:54 – Fat loss purgatory
46:36 – Why fat loss is a phase, not a lifestyle
48:13 – Closing thoughts
Links
Apply for Coaching: https://form.typeform.com/to/ubUfJiEu?utm_source=podcast
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/
To Apply For Coaching With Our Team: CLICK HERE

📲 Follow Our Team On Instagram:
- ELEVATED COACHING SYSTEMS TEAM PAGE
- JEREMIAH
- ANDREA
- NATALIE
50 min
June 26 12 Things Our Clients Who Build The Most Muscle All Do Differently
Summary
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 of Successful Muscle Builders
17:02 Applying Feedback for Continuous Improvement
20:34 Mindset and Growth in Training
25:15 Mastering Muscle Building: The Journey of Progress
27:37 Consistency is Key: The Importance of Training Frequency
30:00 Training Intensity: Embracing Discomfort for Growth
34:18 Overcoming Movement Limitations: The Importance of Execution
42:53 Nutrition and Hydration: Fueling for Success
46:56 Mindset Shifts: Embracing Weight Gain for Muscle Growth
51:39 Addressing Health Issues: The Role of Hormones in Progress
56:30 Delayed Gratification: The Long Game in Muscle Building

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
muscle building, training consistency, workout videos, training intensity, long-term progress, fitness mindset

To Apply For Coaching With Our Team: CLICK HERE

📲 Follow Our Team On Instagram:
- ELEVATED COACHING SYSTEMS TEAM PAGE
- JEREMIAH
- ANDREA
- NATALIE
58 min
June 19 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
43 min
June 12 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
33 min
June 05 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
54 min
May 29 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
29 min
May 25 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
20 min

About Living Lean

From the publisher's feed

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…