Podcast
Living Lean
Hosted by Jeremiah Bair · EN
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 committed to pushing others to constantly grow towards the best version of themselves.DISCLAIMER:*This Podcast is for entertainment and general informational purposes only and does not constitute the practice of medicine, nursing or other professional health care services, including the giving of medical advice, and no doctor/patient relationship is formed.The use of information on this podcast and the show notes or the reliance on the information provided is to be done at the user's own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment and is for educational purposes only.Always consult your physician before beginning any exercise or nutrition program and users should not disregard, or delay in obtaining, medical advice for any medical condition they may have, and should seek the assistance of their health care professionals for any such conditions. By accessing this Podcast, the listener acknowledges that the entire contents and design of this Podcast, are the property of Living Lean LLC, or used by Living Lean LLC with permission, and are protected under U.S. and international copyright and trademark laws.By accessing this Podcast, the listener acknowledges that Living Lean LLC makes no warranty, guarantee, or representation as to the accuracy or sufficiency of the information featured in this Podcast and the listener understands that like any topic or genre information may change over time and it is the listener’s responsibility to stay abreast of these changes as research and industry practices evolve.
29episodes
Episodes
Newest firstAll episodes
Why You Keep Quitting Before You Get the Physique You Want
1w ago00:44:32Tap to summarizeSummaryJeremiah 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.Chapters00:00 Introduction and topic overview00:23 Why feelings are transient and how they influence behavior01:17 Common reactions to fat loss discomforts02:17 Overreacting to temporary feelings and its impact03:43 The importance of sitting with discomfort and patience04:47 Discomfort as a wave that passes06:46 Understanding body adaptation during fat loss08:14 Hunger and physiological adaptation in fat loss10:07 Variability in individual responses and mindset12:12 Building phases and the importance of time15:10 Dealing with body image and perception18:24 The process of muscle building and patience22:16 Lighting, perception, and body image23:12 Interpreting scale fluctuations and variables26:57 Training performance and external factors30:37 Looking at trends over time, not events33:18 Motivation and action—building momentum36:20 Standards and discipline regardless of feelings37:43 Why humans overweigh present emotion39:37 Objective data vs. emotional reactions40:51 The importance of patterns over isolated events43:07 Riding the midline and managing ups and downs44:15 Conclusion and final thoughtsLinksApply for Coaching: https://form.typeform.com/to/ubUfJiEu?utm_source=podcastLiving Lean Podcast: https://www.buzzsprout.com/712032Follow 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/Keywordsfitness, fat loss, mental resilience, coaching, habits, discipline, body image, motivation, adaptation, patienceTo Apply For Coaching With Our Team: CLICK HERE 📲 Follow Our Team On Instagram:- ELEVATED COACHING SYSTEMS TEAM PAGE- JEREMIAH- ANDREA- NATALIE
Transcribe →Should Your Coach Meet You Where You’re At… Or Push You?
2w ago00:54:37Tap to summarize“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.Timestamps00:00 Meeting Clients Where They Are03:04 The Balancing Act of Coaching05:58 Understanding Client Needs and Goals08:59 The Importance of Meal Plans11:51 Execution Over Macros15:11 Teaching Skills for Success17:51 Capacity for Change in Clients20:54 Strategies for Beginners24:07 Long-Term Client Transformations29:51 Client Readiness for Change32:20 Building Confidence in the Gym35:34 Challenging Comfort Zones39:44 The Importance of Feedback46:44 Coaching Beyond Comfort ZonesLinksApply for Coaching: https://form.typeform.com/to/ubUfJiEu?utm_source=podcastLiving Lean Podcast: https://www.buzzsprout.com/712032Follow 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/Keywordscoaching, 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 progressTo Apply For Coaching With Our Team: CLICK HERE 📲 Follow Our Team On Instagram:- ELEVATED COACHING SYSTEMS TEAM PAGE- JEREMIAH- ANDREA- NATALIE
Transcribe →Why You’re Not Losing Fat Even Though You Feel Like You’re Nailing The Plan
3w ago00:49:15Tap to summarizeStruggling 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 – Intro1:44 – Real client case study4:21 – Why adherence is so often overestimated5:25 – What inconsistent macros reveal7:41 – Client breakthrough: one week on a meal plan9:52 – What 100% adherence actually means11:30 – Mistake #1: Calories hit, macros missed12:47 – When too much protein isn't actually good14:29 – Mistake #2: Estimated restaurant meals17:53 – Mistake #3: Untracked bites, licks & tastes19:02 – Mistake #4: Liquid calories21:45 – Mistake #5: Condiments and sauces23:29 – Mistake #6: Missed or low-intensity cardio25:11 – Mistake #7: Swapping food macros for alcohol26:12 – How these mistakes compound28:41 – What "80–90% adherence" actually looks like30:48 – The four levels of adherence38:04 – The 7-point weekly self-audit40:49 – How locked in do you really need to be?43:54 – Fat loss purgatory46:36 – Why fat loss is a phase, not a lifestyle48:13 – Closing thoughtsLinksApply for Coaching: https://form.typeform.com/to/ubUfJiEu?utm_source=podcastFollow 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
Transcribe →12 Things Our Clients Who Build The Most Muscle All Do Differently
Jun 2600:57:29Tap to summarizeSummaryIn this episode, we explore the key habits and mindsets of clients who successfully build muscle.Chapters00:00 Personal Updates and Progress Tracking12:54 Key Habits of Successful Muscle Builders17:02 Applying Feedback for Continuous Improvement20:34 Mindset and Growth in Training25:15 Mastering Muscle Building: The Journey of Progress27:37 Consistency is Key: The Importance of Training Frequency30:00 Training Intensity: Embracing Discomfort for Growth34:18 Overcoming Movement Limitations: The Importance of Execution42:53 Nutrition and Hydration: Fueling for Success46:56 Mindset Shifts: Embracing Weight Gain for Muscle Growth51:39 Addressing Health Issues: The Role of Hormones in Progress56:30 Delayed Gratification: The Long Game in Muscle BuildingLinksApply for Coaching: https://form.typeform.com/to/ubUfJiEu?utm_source=podcastLiving Lean Podcast: https://www.buzzsprout.com/712032Follow 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/Keywordsmuscle building, training consistency, workout videos, training intensity, long-term progress, fitness mindsetTo Apply For Coaching With Our Team: CLICK HERE 📲 Follow Our Team On Instagram:- ELEVATED COACHING SYSTEMS TEAM PAGE- JEREMIAH- ANDREA- NATALIE
Transcribe →Listener Q+A: Cortisol & Fat Loss, Net Carbs, Labs, Photoshoot Rebound, & Fixing Lagging Delts
Jun 1900:42:44Tap to summarizeListener Q+A.Chapters00:00 Personal Updates and Show Reflections07:02 Insights on Posing and Competition Dynamics08:48 Nutrition Adjustments and Lab Recommendations11:42 Understanding Photo Shoot Prep and Weight Gain14:45 CNS Priming and Athletic Training Insights17:45 Choosing Competition Suit Colors20:51 Net Carbs and Dietary Considerations23:57 Cortisol's Impact on Fat Loss27:01 Post-Workout Recovery Strategies29:45 Addressing Lagging Body Parts in Training32:43 Learning from Coaching Experiences35:49 Coaching Strategies for Weight Loss and Muscle GainLinksApply for Coaching: https://form.typeform.com/to/ubUfJiEu?utm_source=podcastLiving Lean Podcast: https://www.buzzsprout.com/712032Follow 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/Keywordsbodybuilding, lab testing, training, physique, competition prep, nutrition, recovery, coachingTo Apply For Coaching With Our Team: CLICK HERE 📲 Follow Our Team On Instagram:- ELEVATED COACHING SYSTEMS TEAM PAGE- JEREMIAH- ANDREA- NATALIE
Transcribe →She Eats 2,500 Calories and Stays Lean… So Why Can’t You?
Jun 1200:33:00Tap to summarizeWhy 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.Chapters00:00 Understanding Caloric Disparities02:53 The Role of Body Size and Muscle Mass06:01 Non-Exercise Activity and Its Impact08:46 Health Considerations in Caloric Needs12:09 The Importance of Accurate Tracking14:45 Social Media and Its Influence on Perception17:52 Strategies for Improving Caloric Intake20:58 Conclusion and Key TakeawaysLinksApply for Coaching: https://form.typeform.com/to/ubUfJiEu?utm_source=podcastLiving Lean Podcast: https://www.buzzsprout.com/712032Follow 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/Keywordscalorie needs, maintenance calories, body size, muscle mass, metabolism, fat loss, health, tracking accuracy, social media influenceTo Apply For Coaching With Our Team: CLICK HERE 📲 Follow Our Team On Instagram:- ELEVATED COACHING SYSTEMS TEAM PAGE- JEREMIAH- ANDREA- NATALIE
Transcribe →Listener Q+A: How Much Do Maintenance Calories Decrease Post-Diet, Weight Loss Resistance, Deloads, & more...
Jun 500:53:54Tap to summarizeListener Q+A with the whole team.Chapters00:00 Personal Updates and Competitions04:00 Training Progress and Body Composition05:30 Training Strategies for Muscle Maintenance09:02 The Importance of Mobility Work10:53 Understanding D-load Periods15:02 Using Berberine and Recovery Strategies19:58 Balancing Fatigue and Training Intensity25:04 Troubleshooting Weight Loss Resistance28:14 Coaching Movements and Client Engagement33:02 Understanding and Managing Cravings35:57 Nutritional Strategies for Building and Cutting38:51 Onboarding New Clients: Time and Effort42:13 The Importance of Gym Environment45:57 Metabolic Adaptation Post-Fat Loss51:04 Fueling for Performance in SportsLinksApply for Coaching: https://form.typeform.com/to/ubUfJiEu?utm_source=podcastLiving Lean Podcast: https://www.buzzsprout.com/712032Follow 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/Keywordsfitness, training, nutrition, deload, mobility, cravings, muscle maintenance, fat loss, coaching, workout tipsTo Apply For Coaching With Our Team: CLICK HERE 📲 Follow Our Team On Instagram:- ELEVATED COACHING SYSTEMS TEAM PAGE- JEREMIAH- ANDREA- NATALIE
Transcribe →PT. 2 - How To Build The Bikini Competitor Physique With Coach Andrea
May 2900:28:38Tap to summarizeThis 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.Chapters00:00 Building the Bikini Physique: Overview02:55 Nutrition Phases for Bikini Competitors05:57 The Importance of Building Phases09:02 Mindset Challenges in Building Phases11:56 Adapting Approaches for Lifestyle Clients14:48 Lessons from Bodybuilding for Lifestyle Development18:00 Avoiding Common Mistakes in Pursuit of the Bikini Physique21:05 Determining Next Steps: Diet or Build?23:57 Final Thoughts and Coaching InsightsLinksApply for Coaching: https://form.typeform.com/to/ubUfJiEu?utm_source=podcastLiving Lean Podcast: https://www.buzzsprout.com/712032Follow 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/Keywordsbikini physique, muscle building, fat loss, training, nutrition, bodybuilding, lifestyle fitness, competition prep, muscle growth, physique developmentTo Apply For Coaching With Our Team: CLICK HERE 📲 Follow Our Team On Instagram:- ELEVATED COACHING SYSTEMS TEAM PAGE- JEREMIAH- ANDREA- NATALIE
Transcribe →The Best Food Framework For Fat Loss (staple foods I want in all diet plans)
May 2500:20:00Tap to summarizeJeremiah 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.CHAPTERS00:00 Introduction to Fat Loss Framework02:53 Understanding Food Selection for Fat Loss05:47 Building a Meal Plan: Key Components09:00 Essential Food Sources for Fat Loss11:50 Maximizing Satiety with Food Choices15:08 Practical Meal Examples and Framework17:59 Conclusion and Key TakeawaysLINKSApply for Coaching: https://ecs-coaching.super.site/Living Lean Podcast: https://www.buzzsprout.com/712032Follow 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/KEYWORDSfat loss, meal planning, nutrition, satiety, food choices, diet tips, micronutrients, training supportTo Apply For Coaching With Our Team: CLICK HERE 📲 Follow Our Team On Instagram:- ELEVATED COACHING SYSTEMS TEAM PAGE- JEREMIAH- ANDREA- NATALIE
Transcribe →PT. 1 - How To Build The Bikini Competitor Physique With Coach Andrea
May 2200:51:10Tap to summarizeHow 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 moreCHAPTERS00:00 Introduction to Bikini Physique Goals01:09 Defining the Bikini Physique03:12 Key Visual Traits of Bikini Competitors05:42 Common Misunderstandings About Building Muscle10:19 The Importance of Muscle Building Phases12:58 The Role of Posing in Achieving the Look14:18 Sustainable Physique and Individual Differences17:28 Building Muscle: Glute Training Mistakes20:27 Effective Glute Training Techniques23:22 Deltoid Development: Common Errors26:13 Importance of Lat Training for Bikini Physique29:16 Quad Training: Balancing Development and Aesthetics32:23 Mobility Work: Enhancing Performance and Injury Prevention35:21 Training Structure: Beginner vs. Advanced ClientsLINKSApply for Coaching: https://ecs-coaching.super.site/Living Lean Podcast: https://www.buzzsprout.com/712032Follow 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/KEYWORDSbikini physique, muscle building, training tips, glute development, physique misconceptionsTo Apply For Coaching With Our Team: CLICK HERE 📲 Follow Our Team On Instagram:- ELEVATED COACHING SYSTEMS TEAM PAGE- JEREMIAH- ANDREA- NATALIE
Transcribe →