Living Lean

Jeremiah Bair
  • 4.7 (63)
  • NUTRITION
  • UPDATED SEMIWEEKLY

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.

  1. 2D AGO

    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: bdacruzfitness@gmail.com 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

  2. FEB 6

    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

    52 min

  3. JAN 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

    54 min

  4. JAN 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

    59 min

  5. JAN 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

  6. JAN 9

    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

  7. JAN 2

    Training Mistakes Pt. 8: TRICEPS

    The team talks triceps training - anatomy, exercise selection, setup, and execution mistakes stopping you from growing your triceps. CHAPTERS 00:00 Introduction to Triceps Training Mistakes 02:43 Anatomy and Function of the Triceps 05:22 Favorite Tricep Movements and Common Mistakes 08:13 Overhead Extensions: Execution and Troubleshooting 10:53 Cable Push Downs: Techniques and Common Errors 13:38 Dips: Benefits and Execution Tips 16:08 Using Machines for Tricep Training 18:42 Final Thoughts on Tricep Training 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 triceps, training mistakes, anatomy, exercises, dips, pushdowns, muscle development, fitness, workout tips, strength training To Apply For Coaching With Our Team: CLICK HERE 📲 Follow Our Team On Instagram: - ELEVATED COACHING SYSTEMS TEAM PAGE - JEREMIAH - ANDREA - NATALIE

    33 min

  8. 12/19/2025

    Training Mistakes Pt. 7: BICEPS

    The team talks biceps training - anatomy, exercise selection, setup, and execution mistakes stopping you from growing your biceps. CHAPTERS 00:00 Introduction to Bicep Training Mistakes 02:59 The Importance of Bicep Training 06:03 Anatomy of the Biceps and Their Function 08:56 Favorite Bicep Movements 11:57 Common Mistakes in Bicep Training 21:10 Preacher Curl Insights and Mistakes 24:23 Understanding Preacher Curls and Common Mistakes 30:05 Single Arm vs. Bilateral Curls: Pros and Cons 36:50 Exploring Hammer Curls and Their Variations 43:36 Gym Tourism and Unique Equipment Experiences KEYWORDS bicep training, common mistakes, workout tips, fitness, anatomy, exercise techniques, strength training, arm workouts, personal training, fitness coaching To Apply For Coaching With Our Team: CLICK HERE 📲 Follow Our Team On Instagram: - ELEVATED COACHING SYSTEMS TEAM PAGE - JEREMIAH - ANDREA - NATALIE

    45 min
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4.7
out of 5
63 Ratings

About

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.

Information

  • Creator
    Jeremiah Bair
  • Years Active
    2019 - 2026
  • Episodes
    649
  • Rating
    Explicit
  • Copyright
    © 2026 Living Lean
  • Show Website
    Living Lean

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