The Leaner You Podcast with Daniel Rosenthal and Santo Chiappetta

Daniel Rosenthal (aka @rosentrain)
  • 5.0 (8)
  • FITNESS
  • UPDATED WEEKLY

Tired of trying every diet and still not seeing results? The Leaner You Podcast helps moms over 40 lose weight, build muscle, and feel stronger - without crash diets, food guilt, or spending hours in the gym. Hosted by strength and nutrition coaches Daniel Rosenthal and Santo Chiappetta, who’ve helped hundreds of women transform their bodies, each episode tackles real questions from real women, giving you simple, proven strategies that actually work. 📩 Got a question? DM @rosentrain on Instagram. 🎧 New episodes every week.

  1. 1D AGO

    #53 - Listening to Your Body: Damage vs Discomfort

    What does “listening to your body” actually mean, without using it as a permission slip to avoid hard things? In this episode, we break down a simple decision filter: damage vs discomfort, plus how to pivot without going all-or-nothing. Then we tackle the mental game of “slow progress” in fat loss: why zooming out beats over-correcting, why process goals matter, and why the work you avoid is often where your results are hiding. Chapters00:00 Listening to your body without making excuses01:14 Damage vs discomfort: the decision filter03:04 Pivoting instead of quitting: give 100% of what you have04:30 Pattern vs exception: zoom out before you decide06:40 Ego workouts vs skill work: training smart on low-capacity days08:29 Your brain wants comfort: environment makes “easy” automatic13:09 Systems and friction: mini-commutes, dog walks, locked-in routines14:23 Worst-case planning + Bare-Ass Minimums (BAMs)17:07 Open loops, overwhelm, and “closing rings” for momentum19:53 Sleep consistency: why it changes everything24:42 Evening “me time” vs distraction: move it to the morning28:39 Q2: Handling slow progress without over-correcting29:05 Redefining “slow”: maintenance skills beat crash dieting32:20 Low-carb as a tool, not a rule: calories and activity still drive results37:07 Trends over days: weigh-ins, graphs, and why 3 weeks matters39:34 Process goals: shifting focus from outcome to actions42:34 Remove “slow”: progress is still progress46:58 The work you avoid is where results hide47:45 “Shortcuts” that help: money reduces friction, not effort If, after listening, you’d like help applying this to your own situation, you can book a short, no-obligation exploratory call with Daniel here: ⁠⁠rosentrain.com/exploratory-call⁠⁠⁠ Follow Daniel on Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/rosentrain/⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Follow Santo on Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/santo.chiappetta/⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ This podcast provides general fitness and nutrition information only. It is not medical advice. Consult a qualified professional before making changes to your exercise or nutrition routine. Full disclaimer: ⁠⁠⁠⁠⁠⁠⁠https://www.rosentrain.com/disclaimer

    51 min

  2. FEB 9

    #52 - “I Know What To Do, I Just Don’t Do It” (It’s a Plan Problem, Not a You Problem)

    A lot of smart, capable people don’t have an information problem. They know the basics, they just can’t follow through. In this episode, we break down why “I know what to do, I just don’t do it” usually isn’t about discipline, motivation, or willpower. It’s about running a plan that collapses the moment real life shows up. We cover the four common “acceptable stories” people tell themselves, the four real reasons action breaks down, and why turning a plan problem into an identity problem shuts you down fast. Then we use the Casio vs mechanical watch analogy to make it simple: Your plan shouldn’t be delicate, high-maintenance, and hard to restart. It should be low-maintenance, easy to return to, and built for busy lives. Timestamps00:00 Why “I know what to do, I just don’t do it” is so common01:29 The 4 common stories people use to explain inaction02:31 Story #1: “I lack discipline” (and why it’s usually not true)06:01 Story #2: “I’m not motivated” (why plans that need motivation fail)08:03 Story #3: “I’m inconsistent” (your environment is winning)11:18 Story #4: “I’m too busy” (busy is a stress test, not the cause)15:50 Why these stories protect identity, and why that keeps you stuck17:50 Weekly check-ins: how to pivot instead of restarting20:11 Theme #1: The plan doesn’t fit real life25:20 Cognitive load, decision fatigue, and why your plan should reduce mental load26:10 Theme #2: Perfectionism and fragile plans (the “reset Monday” loop)31:23 What to do instead: “What’s one thing I can do today?”33:02 Theme #3: Experience and emotion (your brain protecting you)38:07 Theme #4: Identity and self-talk (don’t make it personal)40:05 Don’t turn a plan problem into an identity problem44:32 The Casio vs mechanical watch analogy for weight loss plans49:54 The Casio approach: make it easier to keep going52:32 If you want the full sustainable framework: listen to Episode 5053:03 The 3 takeaways to apply this week54:00 Compassion, effort, and staying in the game If, after listening, you’d like help applying this to your own situation, you can book a short, no-obligation exploratory call with Daniel here: ⁠rosentrain.com/exploratory-call⁠⁠ Follow Daniel on Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/rosentrain/⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Follow Santo on Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/santo.chiappetta/⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ This podcast provides general fitness and nutrition information only. It is not medical advice. Consult a qualified professional before making changes to your exercise or nutrition routine. Full disclaimer: ⁠⁠⁠⁠⁠⁠https://www.rosentrain.com/disclaimer

    55 min

  3. FEB 2

    #51 - Stay Informed Without Losing Yourself: Habits, Nervous System, and Buying Back Time

    Staying informed right now is difficult. For a lot of people, it’s increasing stress, disrupting sleep, and making healthy habits harder to stick to. In this episode, we talk about how to stay informed without burning yourself out, and why protecting your mental and physical health matters even more during stressful, uncertain times. This is not about ignoring what’s happening. It's about protecting your mental and physical health so that you can be a more effective person, which means being more present with your family, having more focus at work, and developing a greater sense of control and stability despite current events. We cover: Why late-night scrolling often leads to more stress, not clarity How stress and exhaustion hijack your ability to think clearly Why falling off track is understandable, but staying off track isn’t helpful Practical ways to stay consistent with health habits when life feels overwhelming Underrated ways to spend money that actually improve quality of life and reduce stress This episode is especially relevant if you’ve felt anxious, distracted, or off track lately and want a calmer, more sustainable way to take care of yourself. Chapters: 00:00 - Late-night scrolling and stress eating01:19 - Distraction, control, and regulation03:20 - Staying informed without checking out05:23 - Falling off track without guilt06:35 - Strength, sleep, and effectiveness07:40 - Why your state matters08:58 - The grocery store analogy10:35 - Buying back time to reduce stress17:24 - Doing the thing vs buying the thing25:42 - Apps that improve quality of life37:20 - Community, contrast therapy, and connection40:21 - Sensory deprivation and reducing stimulus48:12 - Auditing your environment and commitments If, after listening, you’d like help applying this to your own situation, you can book a short, no-obligation exploratory call with Daniel here: rosentrain.com/exploratory-call⁠ Follow Daniel on Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/rosentrain/⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Follow Santo on Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/santo.chiappetta/⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ This podcast provides general fitness and nutrition information only. It is not medical advice. Consult a qualified professional before making changes to your exercise or nutrition routine. Full disclaimer: ⁠⁠⁠⁠⁠https://www.rosentrain.com/disclaimer

    50 min

  4. JAN 26

    #50 - The Complete Guide to Losing Weight Sustainably (and Keeping It Off)

    This is episode 50, and we wanted to do something different. Instead of a narrow topic, we decided to lay out the entire framework for losing weight and keeping it off long term, in one place. No extremes. No perfection. No trying to overhaul your entire life at once. This episode is especially relevant if: You’ve lost weight before, but it keeps coming back You feel like you’re “doing a lot” but nothing is sticking You’re busy, stressed, and juggling work, family, and responsibilities You know all-or-nothing approaches don’t work for you anybmore We walk through nutrition, training, movement, sleep, stress, and progress tracking, and how all of it actually fits into real life. If you want weight loss that doesn’t require starting over every few months, this episode will give you the big picture. If, after listening, you’d like help applying this to your own situation, you can book a short, no-obligation exploratory call with Daniel here: rosentrain.com/exploratory-call Chapters: 00:00 – Why episode 50 needed to be different02:45 – Who this episode is for05:50 – Why weight loss feels harder when life is busy09:40 – Weight loss vs weight maintenance12:45 – Why we are not blaming hormones15:10 – Calories and how weight loss actually works18:15 – Why calorie ranges work better than exact numbers20:30 – Tracking food without it taking over your life24:00 – Protein targets that make sense29:00 – Lean proteins and practical food choices34:30 – The 80/20 approach to eating41:30 – Maintenance days and practicing real life44:00 – Steps, movement, and daily activity50:30 – Why strength training matters for fat loss56:00 – Why “toned” bodies require muscle1:02:30 – How often to train without burning out1:13:30 – Building habits without doing everything at once1:22:00 – Sleep as a fat loss tool1:27:30 – Stress, planning, and consistency1:41:30 – How to track progress beyond the scale2:03:30 – What long-term success actually looks like2:05:30 – What’s coming next Follow Daniel on Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/rosentrain/⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Follow Santo on Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/santo.chiappetta/⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Coach mentioned: Jordan Syatt https://www.instagram.com/syattfitness Check out episode 16 for a deep dive on strength training: https://open.spotify.com/episode/7yUgkw5zMfs6fgMAUfFlR5?si=e7fa8c64084f47af This podcast provides general fitness and nutrition information only. It is not medical advice. Consult a qualified professional before making changes to your exercise or nutrition routine. Full disclaimer: ⁠⁠⁠⁠https://www.rosentrain.com/disclaimer

    2h 7m

  5. JAN 19

    #49 - Why You Keep Losing and Regaining the Same 10 Pounds

    This week we kick things off with a truly painful dad joke, and then get into the real stuff. First, we talk about why you can feel completely exhausted after strength training, and when that fatigue is normal versus when it is a sign you’re pushing too hard or not recovering well. We cover practical recovery levers like sleep quality, stress, hydration, and fueling your training properly, plus why going super low-carb can make lifting feel brutal for a lot of people. Then we answer: what’s the best kind of protein powder to use? We break down whey vs whey isolate vs casein vs plant-based, when casein can be useful, what to look for on labels, and how to avoid overthinking it. Finally, we tackle a big one: “I’ve been losing and regaining the same 10 pounds for the last three years. How do I get out of this cycle?” We talk about why extreme approaches often backfire, how to make weight loss more sustainable, why most people have a maintenance problem (not a weight loss problem), and how shifting the goal away from the scale can help you keep results long term. If you’ve been working hard this year and you’re not seeing the progress you want yet, book a call and we’ll see if we can help: rosentrain.com/call Recommended Protein Powder: Legion Athletics (who sponsor Daniel, and this is an affiliate link) Follow Daniel on Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/rosentrain/⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Follow Santo on Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/santo.chiappetta/⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ This podcast provides general fitness and nutrition information only. It is not medical advice. Consult a qualified professional before making changes to your exercise or nutrition routine. Full disclaimer: ⁠⁠⁠https://www.rosentrain.com/disclaimer

    51 min

  6. JAN 12

    #48 - Why Weight Loss Was Easier Before Kids (And What Actually Works Now)

    In this episode, we talk about why weight loss really did feel easier before kids. We break down how sleep, stress, time, and responsibilities change the game once real life kicks in. We unpack the popular advice to “just find a workout you enjoy” and where that helps vs where it quietly holds you back. We explain how to use fun movement and still get serious results, and why strength training becomes non-negotiable if we want to stay strong, capable, and lean long term. We walk through what actually counts as a “good” workout when we are tired, short on time, and pulled in ten directions. We share how we think about effort vs outcome, excuses vs real constraints, and what to do when every pound we lose seems to creep back on. Study mentioned: "Daily energy expenditure through the human life course" https://www.science.org/doi/10.1126/science.abe5017 Follow Daniel on Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/rosentrain/⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Follow Santo on Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/santo.chiappetta/⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ This podcast provides general fitness and nutrition information only. It is not medical advice. Consult a qualified professional before making changes to your exercise or nutrition routine. Full disclaimer: ⁠⁠⁠https://www.rosentrain.com/disclaimer

    1 hr

  7. JAN 5

    #47 - How to Set Goals You’ll Actually Achieve

    As of Monday, January 5th, 2026, we have a limited number of spots open for new clients. If you want to learn the skills to lose weight and keep it off long term, book a no-obligation call with me at rosentrain.com/call. In this episode, Coach Santo and I break down why most goals fail and what actually needs to be in place for a goal to be achievable in real life. We talk about how to set goals that are specific and measurable without being rigid, how to uncover the real reason you want the goal in the first place, and how to choose a realistic timeline that matches your energy, stress, and responsibilities. You’ll learn how to shift from outcome goals to process goals, set Bare Ass Minimums for busy or chaotic weeks, and design your environment so consistency takes less effort. We also cover how to track progress without obsessing over the scale, how to reward effort rather than outcomes, and how to adjust the plan when life gets stressful, without quitting or starting over. Follow Daniel on Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/rosentrain/⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Follow Santo on Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/santo.chiappetta/⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ This podcast provides general fitness and nutrition information only. It is not medical advice. Consult a qualified professional before making changes to your exercise or nutrition routine. Full disclaimer: ⁠⁠https://www.rosentrain.com/disclaimer

    1h 4m

  8. 12/29/2025

    #46 - The Christmas to New Year Limbo

    The week between Christmas and New Year feels like a fever dream. No schedule. No structure. In this episode, we talk about why this “in-between week” derails healthy habits and how to use it to your advantage instead of starting January behind. We share simple, low-pressure ways to stay grounded, why planning matters even when nothing is on the calendar, and how this week can quietly set the tone for the entire year ahead. If you want January to feel calmer, more intentional, and less like a restart from zero, this episode is for you. Follow Daniel on Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/rosentrain/⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Follow Santo on Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/santo.chiappetta/⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ - We recorded an entire episode explaining how to start strength training. If you're on Apple Podcasts, go to episode 16. If you're on Spotify, click here for the episode. - Coach mentioned in this episode: Jeff Dalzell https://www.instagram.com/jeffdalzellfitness/ This podcast provides general fitness and nutrition information only. It is not medical or financial advice. Consult a qualified professional before making changes to your exercise or nutrition routine. Full disclaimer: ⁠https://www.rosentrain.com/disclaimer

    57 min
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5
out of 5
8 Ratings

About

Tired of trying every diet and still not seeing results? The Leaner You Podcast helps moms over 40 lose weight, build muscle, and feel stronger - without crash diets, food guilt, or spending hours in the gym. Hosted by strength and nutrition coaches Daniel Rosenthal and Santo Chiappetta, who’ve helped hundreds of women transform their bodies, each episode tackles real questions from real women, giving you simple, proven strategies that actually work. 📩 Got a question? DM @rosentrain on Instagram. 🎧 New episodes every week.

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