Back in episode 44 (linked below) Jaebian and I discussed our views on HAES and “Anti-Diet” philosophy.

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A year later, we’re back with an update

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Where to find Jaebian⬇️

Instragram

Substack

Where to find me⬇️

IG: @JordanLipsFitness

Podcast: Where Optimal Meets Practical

Website: JordanLipsFitness.com

Jordan’s Coaching Options⬇️

Apply for 1:1 Coaching HERE

Group Programming [Gym Program]

Group Programming [Home Gym]

Helping you find the balance between OPTIMAL and PRACTICAL

❤️JL

⬇️Topics discussed⬇️

Is tracking a good tool or is it triggering?

Is tracking triggering or is pursuing weight loss triggering

Is tracking triggering or are you struggling with body dysmorphia?

Is tracking triggering or do you just wish this process was easier?

Self awareness vs fear of awareness

Can you lose fat and do all the things without tracking?

Intuitive eating

75 hard

Where to find me⬇️

IG: @JordanLipsFitness

Podcast: Where Optimal Meets Practical

Website: JordanLipsFitness.com

Jordan’s Coaching Options⬇️

Apply for 1:1 Coaching HERE

Group Programming [Gym Program]

Group Programming [Home Gym]

Helping you find the balance between OPTIMAL and PRACTICAL

🫶🏼JL

**Disclaimer: You do not have to track calories, macros, or anything at all. This podcast assumes you have decided to use some form of tracking for some goal. We will not discuss “should you track at all” in this episode.

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In today’s episode we discuss the difference between counting all 3 macros and counting just calories and protein.

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I break down the pros and cons of each approach both from a scientific and practical perspective and discuss which might be better for you depending on your goals.

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At the end of the day my goal is to give you all the information to help you decide what’s best for you. That’s it 😊

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Where to find me⬇️

IG: @JordanLipsFitness

Podcast: Where Optimal Meets Practical

Website: JordanLipsFitness.com

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Jordan’s Coaching Options⬇️

Apply for 1:1 Coaching HERE

Group Programming [Gym Program]

Group Programming [Home Gym]

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Helping you find the balance between OPTIMAL and PRACTICAL

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🫶🏼JL

When it comes to fat loss, most of what’s discussed on social media or asked in Q&As are these “WHAT” questions

What are your calories?

What calculator should you use?

What is your protein target?

What is your goal weight?

A lot of the questions are about numbers…

And I’m not saying those questions don’t matter. They absolutely do. If you’re gonna track your calories you do need to pick where you’re gonna start. I get it. It’s just that these questions are getting more attention than they deserve.

This podcast discusses these “WHAT” questions and how it is probably more important to spend time on the HOW and the WHY if you want to make real, lasting behavior change (which is what is required).

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Where to find me⬇️

IG: @JordanLipsFitness

Podcast: Where Optimal Meets Practical

Website: JordanLipsFitness.com

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Jordan’s Coaching Options⬇️

Apply for 1:1 Coaching HERE

Group Programming [Gym Program]

Group Programming [Home Gym]

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Helping you find the balance between OPTIMAL and PRACTICAL

-

❤️JL

Some topics covered⬇️

• Creatine HCL vs Monohydrate

• Favorite cable attachments

• Buying a cable machine for home gym

• Fit shaming

• Stubborn fat

• Sleeping during a deficit

• Building triceps at home

• Impact of NSAIDs on hypertrophy

• Exercise order

Where to find me⬇️

IG: @JordanLipsFitness

Podcast: Where Optimal Meets Practical

Website: JordanLipsFitness.com

Jordan’s Coaching Options⬇️

Apply for 1:1 Coaching HERE

Group Programming [Gym Program]

Group Programming [Home Gym]

Helping you find the balance between OPTIMAL and PRACTICAL

❤️JL

⬇️Timestamps⬇️

(00:40) Satiety differences between different protein sources

(02:00) Less weight but more reps than last week. Is that progression?

(03:18) Can I cut while recovering from surgery?

(03:46) Quad growth

(04:19) Myo reps vs Drop sets vs Straight sets

(06:45) Bicep training variations

(08:25) Type of workouts for fat loss

(10:40) Hamstrings get so sore for so long…why?

(14:00) Lateral raises pros and cons

(17:00) Creatine while recovering from injury

(19:14) How to get clients to adhere on the weekends

(22:48) KB halos for shoulder mobility

(24:53) Long distance running + Hypertrophy training

(29:20) Adding direct ab work to my program

(31:28) Training up until your wedding

(32:55) Why not just train continuously? Why change things + why deload?

(38:00) What bar do I use in my videos

(38:43) Tips for staying active with a desk job

(41:30) Thoughts on kneeling squats

(42:40) Pre workout nutrition if you train early

(45:40) In between weights…more reps or more weight?

(47:45) Pelvic floor training

(48:18) Y Raise vs Lateral raise

(49:38) Dual cable vs single cable

(51:00) Hip ext loading pattern options

(52:35) Cluster sets during sarcoplasmic phase

Links mentioned in episode⬇️

Episode with Dr. Alyssa Olenik

My updated thoughts on DELOADS

How often you should change your program

Where to find me⬇️

IG: @JordanLipsFitness

Podcast: Where Optimal Meets Practical

Website: JordanLipsFitness.com

Jordan’s Coaching Options⬇️

Apply for 1:1 Coaching HERE

Group Programming [Gym Program]

Group Programming [Home Gym]

Helping you find the balance between OPTIMAL and PRACTICAL

❤️JL

⬇️Non-exhaustive list of topics covered⬇️

1. Is it dangerous to go under 1200 calories?

2. Should we worry about metabolic adaptation?

3. What’s an appropriate weight of weight loss?

4. Diet breaks and maintenance phases…any benefit for “building back metabolism?”

5. Calorie cycling vs static calories

6. Habits of most successful clients

Where to find Andy⬇️

IG

Website

Where to find me⬇️

IG: @JordanLipsFitness

Podcast: Where Optimal Meets Practical

Website: JordanLipsFitness.com

Jordan’s Coaching Options⬇️

Apply for 1:1 Coaching HERE

Group Programming [Gym Program]

Group Programming [Home Gym]

Helping you find the balance between OPTIMAL and PRACTICAL

❤️JL

WOMP 120: Dr. Adrian Chavez - The seed oil episode

-Do they cause inflammation?

-How much should we care about our Omega-6 to Omega-3 ratio?

-Other common claims…

-What research is commonly cited in defense of the anti-seed oil position and what might be some issues/limitations with that research?

-What other research do we have in support of “this isn’t that big of a deal” (or better)?

-Should you eat MORE seed oils?

-Should you avoid them at all costs?

-HOW SHOULD YOU THINK ABOUT SEED OILS…or should you think about them at all?

Where to find Dr. Adrian⬇️

Instagram

Podcast

Where to find me⬇️

IG: @JordanLipsFitness

Podcast: Where Optimal Meets Practical

Website: JordanLipsFitness.com

Previous episode with Dr. Adrian on insulin resistance⬇️

Youtube

Spotify

Jordan’s Coaching Options⬇️

Apply for 1:1 Coaching HERE

Group Programming [Gym Program]

Group Programming [Home Gym]

Helping you find the balance between OPTIMAL and PRACTICAL

❤️JL

Topics covered⬇️

-What is my experiment?

-Why am I doing it?

-Why not ALWAYS do this sort of thing…

-Why I might not do this with clients/group.

-General programming philosophy

-Possible outcomes, problems & hypotheses

Where to find me⬇️

IG: @JordanLipsFitness

Podcast: Where Optimal Meets Practical

Website: JordanLipsFitness.com

Jordan’s Coaching Options⬇️

Apply for 1:1 Coaching HERE

Group Programming [Gym Program]

Group Programming [Home Gym]

Helping you find the balance between OPTIMAL and PRACTICAL

❤️JL

Timestamps:

(01:30) If I can only workout 3x/wk what exercises should I do?

(05:30) Is a single cable pulley a good investment?

(07:27) Should I cut before I build?

(12:10) What Harry Potter character am I?

(13:45) Can I do leg movements with mild hip bursitis

(16:42) Music playlist ideas

(19:11) Upper chest development

(21:00) Thoughts on THC and running

(21:55) Supinated grip for triceps?

(25:08) Is a DB front raise a shitty exercise?

(26:40) Rest times for hypertrophy

(31:02) Tips for a neutral spine in deadlift

(34:00) When does the next mesocycle start!

(35:00) Creatine + coffee

(35:30) If I workout at home AND gym which program is best for me?

(37:28) Is there a protein PILL?

(38:35) Smith barbell squat vs barbell squat

(39:50) Training below the RIR your program suggests while recovering from injury…

(41:00) Ate 10,000 calories/day…how long to get back to normal weight?

(43:00) Seated vs standing calf raiase

(44:40) Advice for vegetarians who want to build muscle

(46:40) JLIPS MERCH

(49:30) Dinner time phone rules for relationships

(50:55) Do I do nutrition coaching by itself or only BOTH together?

(52:05) Does your home group do squats?

(53:30) Should you add weight or reps week to week?

Where to find me⬇️

IG: @JordanLipsFitness

Podcast: Where Optimal Meets Practical

Website: JordanLipsFitness.com

Jordan’s Coaching Options⬇️

Apply for 1:1 Coaching HERE

Group Programming [Gym Program]

Group Programming [Home Gym]

Helping you find the balance between OPTIMAL and PRACTICAL

❤️JL