Podcast
LiftingLindsay's More Than Fitness
Hosted by LiftingLindsay · EN
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.
20episodes
Episodes
Newest firstAll episodes
What I do after my Fat Loss Phase + BIG ANNOUNCEMENT
May 1100:33:00Tap to summarizeMy latest podcast episode covers the highs and lows of post-diet recovery and unveils a joint coaching venture with Alex.BIG ANNOUNCEMENT #1Alex and I officially have a team of coaches, and we are now opening spots for 1:1 coaching.This coaching is for women who want to:Build a healthier relationship with food and fitnessStop starting over every MondayCreate systems and routines that actually fit real lifeImprove mindset while still working hard toward physique goalsLearn how to train and eat in a sustainable, intelligent wayWe are only accepting 5 new clients right now.Every time we open coaching, spots fill quickly, so if you’ve been thinking about getting support, book your call ASAP to see if this is the right fit for you.BOOK HEREBIG ANNOUNCEMENT #2New training cycles officially start TODAY inside the LiftingLindsay Training App.We now have: • 3x/week training programs • 4x/week training programs • Home workout alternatives • Full exercise guidance and training educationInside the app, you also get: • Recipes • Courses • Community support • Science based training and nutrition educationThe LiftingLindsay Training App is built for women who want to train smarter, eat smarter, build confidence, and optimize their results without falling into all or nothing thinking.Because fitness should improve your life… not become your entire personality. Unless you’ve named your glutes. Then we might need to talk.Join HERE
Transcribe →Post-Diet Recovery and Maintenance
Apr 3000:47:49Tap to summarizeLindsay shares how she completed an eight-week fat loss phase.Follow a long with me in my training! Did you know my training app has my personal program in it? Train With Me is a 5x a week program, but it has 4x a week option as well as home alternatives.Come join my app and start using these tools the right way 👇✨ Free 7-day trial✨ Simple, high-protein recipes✨ Optimized training programs (3, 4, or 5 days/week)✨ Home workout alternatives✨ Community support + guidance✨ Built for real women who want real resultsThis is where you stop guessing and start progressing.Join us here → HEREChapters:00:00 Introduction00:36 Why We Yo-Yo Diet03:03 Simple Macro Strategy06:39 Scale Fluctuations Explained10:52 Post Diet Recovery11:33 Metabolic Adaptations16:07 Maintenance Overshoot Trap20:44 Hormones and Hunger Rebound23:33 Defining Post Diet Recovery26:39 Lower Steps Increase Fuel30:12 Perimenopause Sleep Chaos35:37 Practical Sleep Fixes41:10 Scale Gain After Diet45:21 Strength Recovery Solidify ResultsLindsay shares how she completed an eight-week fat loss phase—six weeks before Mexico, one untracked week on vacation, and two weeks after—by focusing only on calories and protein (about 1640–1725 calories with a 120g protein minimum) plus a 14,000-step minimum, creating roughly a 25% deficit and losing about 4.5 pounds. She explains why scale weight fluctuates, why she kept the same plan except for a brief refeed to improve sleep, and why most people regain weight by ending the diet too soon and overshooting maintenance. She breaks down metabolic and hormonal adaptations (NEAT, efficiency, leptin/ghrelin, thyroid) and outlines “post-diet recovery” as a controlled transition to maintenance (her plan: 1950 calories, reduced steps to 8–10k, prioritize sleep) while tracking seriously and judging success by body composition, performance, and recovery rather than the scale.
Transcribe →My Vacation Ruined All My Progress!
Apr 2400:46:33Tap to summarizeLindsay recaps a six-week 25% calorie-deficit fat loss phase she documented for her Be Strong community, emphasizing focusing on calories and protein, minimums for fats and fiber, and avoiding obsessive tracking. She explains why vacations don’t erase real fat-loss progress, detailing how water, sodium, carbs, alcohol, reduced training volume, and digestion can temporarily raise scale weight and change muscle fullness. She shares her untracked, intentional approach at an all-inclusive resort, a small weight increase, and how weight normalized slowly. Finally, she outlines plans for post-diet recovery and maintenance, adjusting steps and calories strategically while prioritizing sustainable lifestyle and body composition over scale numbers.Follow a long with me in my training! Did you know my training app has my personal program in it? Train With Me is a 5x a week program, but it has 4x a week option as well as home alternatives.Come join my app and start using these tools the right way 👇✨ Free 7-day trial✨ Simple, high-protein recipes✨ Optimized training programs (3, 4, or 5 days/week)✨ Home workout alternatives✨ Community support + guidance✨ Built for real women who want real resultsThis is where you stop guessing and start progressing.Join us here → HERE
Transcribe →When Fitness Tools Feel Like They Control You
Apr 600:35:34Tap to summarize💪 FEMININELY FIT ARMS 2.0 IS HEREHave you been lifting consistently but still feel like your arms don't reflect the work you're putting in?The problem usually isn't genetics.More often than not, it's poor programming.That's why I created Femininely Fit Arms and why I'm excited to launch Femininely Fit Arms 2.0.You now have access to nearly 5 months of progressive arm focused training designed to help you build stronger, sculpted arms and shoulders that actually reflect your effort in the gym.Inside the program, we prioritize the three biggest drivers of arm growth:✅ Exercise selection (home and gym options!)✅ Training intensity✅ Weekly training volumeYou'll train arms 3 times per week using carefully selected exercises that deliver the biggest return on your effort, while still training the rest of your body throughout the week.If you've ever wanted to throw on a tank top and feel like your arms and shoulders finally match the work you've been putting in, this program was built for you.🎉 Start your FREE 7 day trial today: SIGN UP HERECome join Femininely Fit Arms 2.0 and start training with purpose.Follow a long with me in my training! Did you know my training app has my personal program in it? Train With Me is a 5x a week program, but it has 4x a week option as well as home alternatives. New Programming Starts April 13th!Topics discussed in this episode:(00:08) - No for real this time we're going to talk about it (04:24) - When do you need to hire a coach? (07:03) - Should you add calories when an app says you've burned calories? (12:46) - Issues with step trackers (15:36) - Issues with Dexa scans (17:26) - Interpretting the data wrong can cause a stress response (20:56) - We need a blind mode scale (23:20) - The most important thing to remember when it comes to tools (29:12) - How can you be consistent regardless of your situation? (34:06) - Reading: Breaking the Habit of Being Yourself Come join my app and start using these tools the right way 👇✨ Free 7-day trial✨ Simple, high-protein recipes✨ Optimized training programs (3, 4, or 5 days/week)✨ Home workout alternatives✨ Community support + guidance✨ Built for real women who want real resultsThis is where you stop guessing and start progressing.Join us here → HERE
Transcribe →Is your life centered around your body?
Mar 3000:51:19Tap to summarizeFollow a long with me in my training! Did you know my training app has my personal program in it? Train With Me is a 5x a week program, but it has 4x a week option as well as home alternatives. New Programming Starts April 13th!Topics discussed:(00:32) - What is a cut? (01:48) - Do the words we use really matter? (05:46) - There comes a point where body weight doesn't mean as much (14:19) - How do I get where you are? (15:07) - Is your life centered around your body? (26:01) - How our steps competition made us discuss the tools we use (33:27) - Be clear about what tools are for (41:54) - Your body loves a regular routine (45:52) - Making small changes to your routine can make all the difference (47:29) - Tools that are misused Come join my app and start using these tools the right way 👇✨ Free 7-day trial✨ Simple, high-protein recipes✨ Optimized training programs (3, 4, or 5 days/week)✨ Home workout alternatives✨ Community support + guidance✨ Built for real women who want real resultsThis is where you stop guessing and start progressing.Join us here → HERE
Transcribe →You’re not broken, you’re just using the wrong tool for the job
Mar 2700:24:55Tap to summarizeYou’re not broken… you’re just using the wrong tool for the job.Lifting weights isn’t for fat loss.Cardio isn’t for fat loss.Eating “healthy” isn’t for fat loss.Those are incredible tools… just not for the outcome you’ve been expecting from them.When you understand what each tool is actually designed to do, everything clicks. You stop guessing. You stop spinning your wheels. You finally start seeing progress.In this episode, I break down how to use the right tools at the right time so you can actually reach your goals and stop feeling stuck.And if you’re ready to apply this, come join my app and start using these tools the right way 👇✨ Free 7-day trial✨ Optimized training programs (3, 4, or 5 days/week)✨ Home workout alternatives✨ Simple, high-protein recipes✨ Community support + guidance✨ Built for real women who want real resultsThis is where you stop guessing and start progressing.Join us here → HERE
Transcribe →Why Your Effort Doesn’t Always Match Up with Expected Results
Mar 1800:42:33Tap to summarizeBe sure to subscribe to my YouTube channel, @LiftingLindsay, here: https://www.youtube.com/@liftinglindsayTopics:(00:51) - Why I'm talking about the cut experience (07:33) - Dealing with public perceptions, especailly on social media (18:59) - Alex's math lesson (23:18) - People struggle with effort lining up with results (27:45) - Discomfort is a good thing (30:27) - How can people figure out where they actually are? (36:22) - There's a skill to learn your sensitivity to variation (39:56) - Pause and ask yourself these questions
Transcribe →Fat Loss, The Plan and Systems (Part 2)
Mar 1000:58:40Tap to summarize🎉 EXCITING ANNOUNCEMENT: My brand new recipe book is now available!Inside you’ll find high protein, delicious recipes made with normal ingredients your whole family will actually love, plus the exact systems I use to make healthy eating feel realistic and sustainable during fat loss, maintenance, or muscle building phases.Grab your copy HERE!NEW Training programs begin March 9th!!! Here’s your chance to start training with me! You have 4x a week and 3x a week options to choose from. There are home alternatives too! You will also get access to my community with help, support, and all my recipes. Come Train with Us!!Free 7 day trial hereNeed More help to break through the mental challenges of body image, mental blocks, food noise? Join Forge here
Transcribe →Fat Loss, Our Why and Tools (Part 1)
Mar 400:48:59Tap to summarize🎉 EXCITING ANNOUNCEMENT: My brand new recipe book is now available!Inside you’ll find high protein, delicious recipes made with normal ingredients your whole family will actually love, plus the exact systems I use to make healthy eating feel realistic and sustainable during fat loss, maintenance, or muscle building phases.Grab your copy HERE!NEW Training programs begin March 9th!!! Here’s your chance to start training with me! You have 4x a week and 3x a week options to choose from. There are home alternatives too! You will also get access to my community with help, support, and all my recipes. Come Train with Us!!Free 7 day trial hereNeed More help to break through the mental challenges of body image, mental blocks, food noise? Join Forge here
Transcribe →
PROTEIN! Absorption, Muscle Protein Synthesis, and Daily Protein Needs!
Dec 22, 2022Tap to summarize🎉 EXCITING ANNOUNCEMENT: My brand new recipe book is now available!Inside you’ll find high protein, delicious recipes made with normal ingredients your whole family will actually love, plus the exact systems I use to make healthy eating feel realistic and sustainable during fat loss, maintenance, or muscle building phases.Grab your copy HERE!Today we discuss Protein absorption, Muscle protein synthesis (MPS), and how much protein you need daily. I also break this down to who needs to worry about what. There are things that newbies just don't need to worry about and can be overwhelming to them. I also talk about what more advanced lifters and clients should focus on. 3:58 - How much protein do you need for the day?9:15 announcement - When you sign up for the LiftingLindsay Training App between Dec 26-January 7 you'll get a free macro plan too! Sign up HERE.11:59 - protein absorption. Can the body really only absorb 20-30g of protein in one sitting?14:05 - Protein isn't just for muscle, there are many jobs it has in the body17:04 - what is Muscle Protein Synthesis 21:00 research based calculation for maximizing Muscle Protein Synthesis23:47 Skewed vs Even distribution of protein for maximizing Muscle Protein Synthesis30:58 - How to maximize muscle gains at maintenanceANNOUNCING! New Fat loss and Muscle and Strength training programs are starting Monday January 2nd on the LiftingLindsay Training App. Sign up HERE to optimize your training for the new year! Train SMART!!! Also, when you sign up between December 26th - January 7th you get a free macros plan!!Research Citedhttps://medlineplus.gov/genetics/understanding/howgeneswork/protein/Hudson, J.L., R.E.B. Iii, and W.W. Campbell, Protein Distribution and Muscle-Related Outcomes: Does the Evidence Support the Concept? Nutrients, 2020. https://examine.com/articles/how-much-protein-can-you-eat-in-one-sitting/#ref-29Moore, D.R., Maximizing Post-exercise Anabolism: The Case for Relative Protein Intakes. Front Nutr, 2019. 6: p. 147.Rieu, I, et al. "Leucine Supplementation Improves Muscle Protein Synthesis in Elderly Men Independently of Hyperaminoacidaemia." The Journal of Physiology 575.1 (2006): 305-15. Print.Norton, L. E., G. J. Wilson, D. K. Layman, C. J. Moulton, and P. J. Garlick. "Leucine Content of Dietary Proteins Is a Determinant of Postprandial Skeletal Muscle Protein Synthesis in Adult Rats." Nutrition & Metabolism 9.1 (2012): 67. Web.anabolic responseSchoenfeld et al 2018Norton et al 2017Yasuda et al 2020Fun back and forth from Eric Helms and Menno about protein in a diet - didn't talk about this in the podcast, but if you're a nerd it's a fun read to see how even some of the most brilliant people can disagree about protein :) https://mennohenselmans.com/eric-helms-protein/
Transcribe →