Living Lean

By Jeremiah BairHealth & Fitness Nutrition

Living Lean episodes

March 13 Inside Andrea’s Bikini Competition Prep: What’s Different, What’s Harder, & What She’s Learning
Andrea shares her journey and insights into bikini competition prep, comparing stage and photo shoot preparations, and discussing the mental and physical challenges involved.

CHAPTERS
00:00 Introduction to Bikini Competition Prep
05:49 Differences Between Stage and Photo Shoot Prep
12:00 Understanding Bikini Judging Criteria
14:59 Timeline and Pressure in Competition Prep
17:12 Managing Internal Pressure
18:48 Daily Routine and Time Management
21:13 Food Preparation Strategies
24:35 Distinguishing Hunger from Food Noise
27:02 The Coaching Experience
28:12 Advice for Aspiring Competitors
31:43 The Importance of Long-Term Goals
36:09 Building Habits for Success
37:59 Anticipating Challenges in Prep

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 competition, physique prep, bodybuilding, stage vs photo shoot, peaking, dieting, muscle building, competition mindset
To Apply For Coaching With Our Team: CLICK HERE

📲 Follow Our Team On Instagram:
- ELEVATED COACHING SYSTEMS TEAM PAGE
- JEREMIAH
- ANDREA
- NATALIE
41 min
March 06 Coaching Q&A: Advice for New Coaches, Better Check-Ins, HRT Pros/Cons, & More
Listener Q+A.
Questions answered:
→ Where to start if I want to get into coaching?→ Talk thru how you each approach check-ins - what are u looking at & does it change depending on what phase the client is in?
→ What traits/characteristics do your clients that achieve elite results have compared to average?
→ HRT for women over 40. Benefits vs.detriments..other options?
→ At what point do you see definition in muscles not just when pumped or flexing?

CHAPTERS
00:00 Introduction and Personal Updates
06:07 Hormone Replacement Therapy (HRT) for Women Over 40
12:57 Understanding Muscle Definition and Body Composition
20:17 Client Characteristics for Elite Results
21:18 Understanding Coaching Dynamics
24:30 The Importance of Self-Awareness in Coaching
27:20 Traits of Successful Clients
29:33 Effective Communication in Coaching
32:21 Analyzing Client Check-Ins
35:47 Starting a Career in Coaching

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/
To Apply For Coaching With Our Team: CLICK HERE

📲 Follow Our Team On Instagram:
- ELEVATED COACHING SYSTEMS TEAM PAGE
- JEREMIAH
- ANDREA
- NATALIE
54 min
February 27How To Structure 12-18 Months Of Phasic Body Recomposition
Jeremiah shares a guest interview he did on Lisa Franz’s Nutrition & Life Podcast
KEY TOPICS:
How to structure a 12-18 month plan for clients aiming for both muscle gain and fat loss
Common mistakes during building phases, including exercise selection and intensity issues
How to periodize nutrition with fat loss, building, maintenance, and reverse diet phases
Practical example: transitioning a client from fat loss to muscle building over a year
Jeremiah's personal experience with physique changes, experimenting with fasting, and competing plans
The benefits of experimentation and self-tracking to optimize results and stay motivated
CHAPTERS:
00:00 - Intro
02:17 - Jeremiah's recent travel experiences and personal life updates
04:20 - Key takeaways: building muscle, client physique gaps, and training improvements
06:20 - Visualizing physique goals and the importance of muscle development for definition
09:51 - The importance of training intensity and progressive overload for growth
10:43 - What is phasic nutrition periodization? How to cycle through phases effectively
12:02 - Structuring a year-long plan: fat loss, building, and maintenance phases
13:53 - Practical example: helping clients reach their physique goals with phased nutrition
14:19 - Assessing a client’s current position and the importance of baseline establishment
16:16 - Hybrid approach: recomposition, ramping movement, and nutrition during initial phases
17:45 - Transitioning into dedicated fat loss and muscle-building phases
20:59 - Progression, tracking, and the scale’s role in building phases for women
24:58 - Exercise selection, targeting specific muscles, and execution tips
30:55 - Importance of intensity, fatigue, and failure proximity
34:29 - Other fundamentals: hydration, sleep, and schedule management
38:56 - Jeremiah’s personal physique journey, experimentation, and competition plans
44:14 - Recap of a year of strategic physique changes and experimentation
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/
Lisa’s podcast: https://podcasts.apple.com/us/podcast/nutrition-life/id1649806306
Lisa’s IG: https://www.instagram.com/nutritioncoachingandlife/
KEYWORDS:
phasic nutrition, muscle building, training intensity, nutrition phases, coaching, fitness, health, bodybuilding, nutrition strategies, client coaching
To Apply For Coaching With Our Team: CLICK HERE

📲 Follow Our Team On Instagram:
- ELEVATED COACHING SYSTEMS TEAM PAGE
- JEREMIAH
- ANDREA
- NATALIE
47 min
February 20 Rapid Fat Loss with Brandon DaCruz (Pt. 2): Diet Framework, Cardio, Fat Loss Supplementation, & More
PART 2: Jeremiah and Brandon DaCruz break down Diet structure, training and cardio approach, supplementation, duration, and more for rapid fat loss phases.

CHAPTERS
00:00 Introduction to Rapid Fat Loss Series
00:28 Understanding Caloric Needs and Protein Requirements
02:58 The Importance of Protein in Diet
06:05 Determining Carbohydrate and Fat Intake
07:01 Constructing a Protein-Sparing Modified Fast
12:07 Electrolyte Management in Diet
17:22 Supplementation for Nutritional Completeness
19:29 Rapid Fat Loss Days vs. Phases
24:53 Movement and Cardio in Rapid Fat Loss
28:55 Strategic Fat Loss Approaches
31:27 Training Adjustments During Fat Loss
37:42 Supplementation for Fat Loss
49:18 Determining Duration of Fat Loss Phases

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
rapid fat loss, caloric needs, protein intake, diet structure, supplementation, training adjustments, fat loss phases, nutrition, weight loss, fitness
To Apply For Coaching With Our Team: CLICK HERE

📲 Follow Our Team On Instagram:
- ELEVATED COACHING SYSTEMS TEAM PAGE
- JEREMIAH
- ANDREA
- NATALIE
1 hr 2 min
February 13 Rapid Fat Loss with Brandon DaCruz (Pt. 1): A Smarter Approach to Aggressive Dieting
Jeremiah and Brandon DaCruz delve into Brandon’s rapid fat loss approach.

CHAPTERS
00:00 Introduction to Rapid Fat Loss
02:29 Defining Rapid Fat Loss Approach
07:32 Use Cases for Rapid Fat Loss
11:53 Industry Skepticism on Rapid Fat Loss
16:07 Inspiration from Lyle McDonald
24:12 Identifying Good Candidates for Rapid Fat Loss
28:19 Identifying Red Flags for Rapid Fat Loss
35:41 Understanding Body Composition for Fat Loss
39:37 Determining Target Rate of Loss
43:05 The Impact of Deficit Size on Fat Loss
49:56 Practical Considerations in Rapid Fat Loss

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
rapid fat loss, dieting, body composition, nutrition, coaching, weight loss, fitness, health, muscle preservation, aggressive dieting
To Apply For Coaching With Our Team: CLICK HERE

📲 Follow Our Team On Instagram:
- ELEVATED COACHING SYSTEMS TEAM PAGE
- JEREMIAH
- ANDREA
- NATALIE
56 min
February 06 Why Your Building Phase Isn’t Working
The team dives deep into the common pitfalls that hinder muscle growth during Building Phases, and how to optimize your training, nutrition, and mindset for consistent progress.

CHAPTERS
00:00 - Introduction: Why building muscle is more nuanced than fat loss
02:18 - The impact of training quality and session preparedness
04:15 - Food's permissive role versus the training stimulus
08:02 - The importance of training intensity and execution
10:29 - Common mistakes: impatience, unrealistic expectations, and consistency
15:14 - Overcoming mental barriers around failure and pushing yourself
20:06 - Hydration and fueling strategies for optimal training performance
28:43 - Managing body image, perceptions, and expectations in a building phase
33:17 - Scheduling, routine, and stress management for muscle growth
39:13 - The importance of patience, long-term mindset, and realistic goals

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/
To Apply For Coaching With Our Team: CLICK HERE

📲 Follow Our Team On Instagram:
- ELEVATED COACHING SYSTEMS TEAM PAGE
- JEREMIAH
- ANDREA
- NATALIE
53 min
January 30 Is Overtraining Hurting Your Progress? (Or Is It Something Else?)
Jeremiah and Michelle dig into the misconceptions around overtraining and how it impacts your progress.

CHAPTERS
00:00 Understanding Overtraining and Misdiagnosis
02:54 The Role of Fatigue Management in Training
05:46 Muscle Growth: The SRA Curve Explained
09:10 Quality vs. Quantity in Training
11:51 Mindset and Training Performance
15:08 Recovery Variables: Sleep and Hydration
17:49 Nutrition: Pre-Workout Meal Considerations
27:53 The Importance of Carbohydrates and Recovery
30:03 Understanding Sleep Quality and Its Impact
34:56 Identifying Overtraining and Recovery Needs
45:10 Deloading Strategies and Recovery Management
52:03 Navigating Illness and Training Adjustments

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
overtraining, fatigue management, muscle growth, SRA curve, training quality, recovery, deloading, coaching, fitness mindset, nutrition
To Apply For Coaching With Our Team: CLICK HERE

📲 Follow Our Team On Instagram:
- ELEVATED COACHING SYSTEMS TEAM PAGE
- JEREMIAH
- ANDREA
- NATALIE
55 min
January 23 Listener Q&A: Reverse Dieting, Yohimbine, Metabolism Recovery + Maintenance Adjustments, & More
Listener Q+A with Andrea, Natalie, & Jeremiah.

CHAPTERS
00:00 Post-Competition Perceptions
04:33 Shoulder Pain and Lateral Raises
10:52 Client Challenges and Lab Results
17:21 Patterns of Successful Clients
25:02 Program Duration and Adaptation
31:01 Trends in Protein Products
31:22 The Protein Debate: Quality vs. Marketing
32:51 Tanning Tips for Photo Shoots
38:30 Transitioning Between Building and Cutting Phases
43:26 Adjusting Macros in Maintenance Phases
47:03 Breathing Techniques for Effective Lifting
50:42 Understanding Yohimbine: Uses and Side Effects
54:57 Restoring Metabolism After a Deficit

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
fitness, bodybuilding, nutrition, coaching, health, weight loss, training, metabolism, client success, exercise
To Apply For Coaching With Our Team: CLICK HERE

📲 Follow Our Team On Instagram:
- ELEVATED COACHING SYSTEMS TEAM PAGE
- JEREMIAH
- ANDREA
- NATALIE
1 hr
January 16 Your 2026 Transformation Roadmap (Primer → Recomp → Fat Loss → Lean Build)
Jeremiah & Michelle lay out a comprehensive roadmap to “look like you lift” by 2027. They outlining how to effectively transition through different phases to optimize body composition and share real-life client case studies to help application.

CHAPTERS
00:00 Introduction to the 2026 Physique Roadmap
00:57 Understanding the Primer Phase
04:46 The Phasic Approach Explained
09:43 Identifying Common Client Needs
14:33 The Primer Phase: Building Foundations
22:56 Transitioning to Body Recomposition Phase
26:01 Unlocking Fat for Fuel
26:30 High and Low-Calorie Cycling Explained
27:19 Understanding Metabolic Flexibility
30:39 Nutrition Progression for Fat Loss
33:57 Transitioning to the Fat Loss Phase
38:57 The Lean Building Phase
50:11 Final Fat Loss Push and Goal Achievement

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
physique roadmap, training phases, nutrition strategy, body recomposition, fat loss, muscle growth, client success stories, fitness coaching, health optimization, bodybuilding
To Apply For Coaching With Our Team: CLICK HERE

📲 Follow Our Team On Instagram:
- ELEVATED COACHING SYSTEMS TEAM PAGE
- JEREMIAH
- ANDREA
- NATALIE
54 min
January 09 2026 Physique Game Plan: Our Training + Nutrition Phases for the Year
The team discusses their physique game plans for 2026, focusing on training and nutrition strategies, competition goals, and personal reflections on their journeys.
The conversation delves into the challenges and wins experienced over the past few months, as well as the adjustments made in their training and nutrition approaches.

CHAPTERS
00:00 2026 Physique Game Plan Introduction
01:07 Andrea's Competition Goals and Preparation
03:53 Training and Nutrition Strategies for Competitions
08:45 Natalie's Goals and Feedback from Judges
12:54 Challenges and Wins in the Journey
17:27 Future Plans and Process Focus
24:22 Current Nutrition and Training Approach
26:29 Facing the Challenge of Intense Training
31:04 Navigating Personal Challenges and Goals
37:28 The Journey of Building Muscle and Competing
44:37 The Importance of Structure and Nutrition
51:37 Preparing for Competition and Future Aspirations

LINKS
Apply for Coaching: https://ecs-coaching.super.site/
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
physique competition, training strategies, nutrition, bodybuilding, competition prep, fitness goals, muscle building, coaching, personal development, 2026 plans
To Apply For Coaching With Our Team: CLICK HERE

📲 Follow Our Team On Instagram:
- ELEVATED COACHING SYSTEMS TEAM PAGE
- JEREMIAH
- ANDREA
- NATALIE
53 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…