The Leaner You Podcast with Daniel Rosenthal and Santo Chiappetta

Daniel Rosenthal (aka @rosentrain)
  • 5.0 (11)
  • 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

    #80 - 15 Rapid-Fire Questions: GLP-1s, Metabolism After 40, Steps, Macros & More

    It's a solo episode this week - Coach Santo's back next week - so I'm answering 15 rapid-fire questions I get asked all the time. Study referenced: Daily energy expenditure through the human life course Find out more about coaching with us here: ⁠⁠⁠⁠⁠⁠rosentrain.com/coaching⁠⁠⁠⁠⁠⁠ Follow Daniel on Instagram: ⁠⁠⁠⁠⁠⁠instagram.com/rosentrain/⁠⁠⁠⁠⁠⁠ Follow Santo on Instagram: ⁠⁠⁠⁠⁠⁠instagram.com/santo.chiappetta/⁠⁠ Would you ever take a GLP-1?Do you need to eat in a calorie deficit every single day to lose weight?Is intermittent fasting actually better for fat loss, or just calorie control in disguise?Does your metabolism actually slow down after 40?Is it bad to lift weights on an empty stomach?Do you need a rest day, or can you train every day?Is it true you can only lose 1-2 lbs of fat per week maximum?Does sodium intake actually affect fat loss, or just water weight?Is it true that eating too little can stall your weight loss?Do you need to eat clean to lose weight, or does food quality not matter as much as people think?Is it possible to build muscle and lose fat at the same time in your 40s?Does stress eating undo a calorie deficit?Is tracking macros necessary, or is calories in/calories out enough?Do you need to hit 10,000 steps a day to lose fat?Is it possible to lose weight without cutting out any food entirely? This podcast provides general fitness and nutrition information only. It is not medical or health advice. Consult a qualified professional before making changes to your exercise or nutrition routine. Drink responsibly. Full disclaimer: ⁠⁠⁠⁠⁠⁠⁠rosentrain.com/disclaimer

  2. Aug 17

    #79 - 8 Fitness Lies Told to Women Over 40

    We're calling out eight of the biggest fitness lies told to women over 40 - some spread on purpose, some spread by people who just don't know better. We break each one down, give credit where the myth has a kernel of truth, and explain what's actually going on. Find out more about coaching with us here: ⁠⁠⁠⁠⁠rosentrain.com/coaching⁠⁠⁠⁠⁠ Follow Daniel on Instagram: ⁠⁠⁠⁠⁠instagram.com/rosentrain/⁠⁠⁠⁠⁠ Follow Santo on Instagram: ⁠⁠⁠⁠⁠instagram.com/santo.chiappetta/⁠⁠ Timestamps: 00:00 – Intro: why the fitness industry lies to women over 40 01:21 – Lie #1: "Just eat less and move more" 06:49 – Lie #2: "Calories don't matter after 40, it's all hormones" 10:14 – Lie #3: "This supplement fixes your slow metabolism" 17:29 – Lie #4: "Fasting is the answer to your weight loss problems" 21:17 – Lie #5: "You'll gain weight after 40 and in menopause, guaranteed" 28:59 – Lie #6: "HIIT is the best way to lose weight in your forties" 39:32 – Lie #7: "Give yourself more grace" 43:57 – Lie #8: "You gain weight due to cortisol" This podcast provides general fitness and nutrition information only. It is not medical or health advice. Consult a qualified professional before making changes to your exercise or nutrition routine. Drink responsibly. Full disclaimer: ⁠⁠⁠⁠⁠⁠rosentrain.com/disclaimer

  3. Aug 10

    #78 - What Happens When You Outgrow Your Friends (And How to Handle It)

    A client posted in our Facebook group about something that doesn't get talked about enough: what happens to your friendships when you start making healthier choices and the people around you don't. In this episode, we dig into why some relationships fade when you change, why that's not always a bad thing, and how to build a new tribe without losing your mind (or your old friends) in the process. Find out more about coaching with us here: ⁠⁠⁠⁠rosentrain.com/coaching⁠⁠⁠⁠ Follow Daniel on Instagram: ⁠⁠⁠⁠instagram.com/rosentrain/⁠⁠⁠⁠ Follow Santo on Instagram: ⁠⁠⁠⁠instagram.com/santo.chiappetta/⁠⁠ Timestamps: 00:00 - Why some "friends" were never really friends to begin with02:39 - Wine culture, pub culture, and why alcohol is baked into so many social circles03:33 - Coach Santo's story - from bullied kid to boxing gym to coach07:28 - How relationships evolve instead of just ending10:04 - Withdrawing from a group is a rejection of the activity, not the people13:39 - Why social isolation is one of the worst punishments there is15:14 - The Harvard longevity study and why social connection matters for quality of life17:29 - How our group coaching calls become a built-in community19:48 - The importance of contrast - working hard, playing hard, and picking your spots29:13 - Core memories vs. a perfect sleep score33:47 - Why fitness trackers shouldn't run your life36:08 - Don't just quit a social habit - replace it with a plan37:02 - The "lonely chapter" of personal growth42:15 - How to find your new tribe (hint: they're already at the gym, the walking club, the trail)44:32 - What to do if your spouse isn't on the same health journey as you This podcast provides general fitness and nutrition information only. It is not medical or health advice. Consult a qualified professional before making changes to your exercise or nutrition routine. Drink responsibly. Full disclaimer: ⁠⁠⁠⁠⁠rosentrain.com/disclaimer

  4. Aug 3

    #77 - Cheat Days, GLP-1s, and Genetics: 20 Rapid-Fire Weight Loss Questions Answered

    Another rapid-fire episode. We tackle 20 questions in one sitting, from cheat days and GLP-1s to detoxes, alcohol, and how much genetics actually controls your results. No filler, just straight answers. Find out more about coaching with us here: ⁠⁠⁠rosentrain.com/coaching⁠⁠⁠ Follow Daniel on Instagram: ⁠⁠⁠instagram.com/rosentrain/⁠⁠⁠ Follow Santo on Instagram: ⁠⁠⁠instagram.com/santo.chiappetta/⁠ Timestamps:00:00 Intro02:07 1) Do you need to cut carbs at night to lose weight?02:52 2) Is fasted cardio actually better for fat loss?05:29 3) Struggling with food noise, should you try a GLP-1?10:21 4) Does drinking a gallon of water a day actually matter?11:55 5) Is it bad to weigh yourself every day?13:36 6) Can stress alone stop weight loss, even in a deficit?16:09 7) Do cheat days help or hurt progress?20:31 8) Is walking really enough exercise for fat loss?27:47 9) Should you train through soreness?30:24 10) Does eating late at night cause weight gain?31:41 11) Is it true muscle turns to fat if you stop lifting?33:41 12) How long should you stick with a plan before deciding it's not working?36:35 13) Do detoxes or cleanses do anything at all?38:57 14) Is alcohol really that big of a deal for fat loss?41:09 15) Should you eat back the calories you burn from exercise?42:44 16) Is it normal to feel hungrier on rest days?43:56 17) Do you need supplements, or is that mostly marketing?45:58 18) Can you out-train a bad diet?49:26 19) Is it better to do one big meal or several small ones?50:19 20) How much does genetics actually determine your weight loss results? 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: ⁠⁠⁠⁠rosentrain.com/disclaimer

  5. Jul 27

    #76 - Janis's One-Year Transformation, In Her Own Words

    Janis spent a year and a half stuck in a chair-to-chair routine before something changed. In this episode she joins us to walk through her first year of coaching - the programs that didn't work before ours, the prayer she said in the shower, the moment her husband noticed she was back, and two falls down her deck stairs that could have derailed everything (but didn't). This episode covers strength training carryover to real life, the walking pad that removed her excuses, the emotional side of habit change, and what she'd tell anyone standing where she was a year ago. Find out more about coaching with us here: ⁠⁠rosentrain.com/coaching⁠⁠ Follow Daniel on Instagram: ⁠⁠instagram.com/rosentrain/⁠⁠ Follow Santo on Instagram: ⁠⁠instagram.com/santo.chiappetta/⁠ Timestamps: 0:00 - Meet Janis 1:15 - Life before coaching: chair to chair 2:03 - Cookie-cutter programs and coaches who didn't listen 4:09 - The cauliflower story 7:06 - How we connected on Instagram 8:02 - The prayer and the poll 10:34 - "I'm getting my wife back" 13:23 - Why it's not just calories and workouts 16:56 - Strength progress: planks, squats, deadlifts 20:59 - The walking pad investment 22:38 - Inch loss and measurements 24:04 - Fitting into clothes she hadn't worn in years 27:00 - Conscience with a British accent 28:19 - The hardest part: trying new foods 36:04 - Two falls down the stairs — and staying consistent anyway 42:06 - Confidence, posture, and becoming "the fitness friend" 43:44 - Goals for year two 45:20 - Advice for anyone where Janis was a year ago 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: ⁠⁠⁠rosentrain.com/disclaimer

  6. Jul 20

    #75 - Does Sleep Actually Affect Your Weight Loss Results?

    Everyone says sleep is critical for weight loss, but what if you're a mom of two with a full-time job and a snoring husband who just isn't getting eight hours? In this episode, we break down what actually matters about sleep for fat loss, why "reverse bedtime procrastination" is just a fancy excuse, and how to stop numbing out on screens every night without shaming yourself for it. Find out more about coaching with us here: ⁠rosentrain.com/coaching⁠ Follow Daniel on Instagram: ⁠instagram.com/rosentrain/⁠ Follow Santo on Instagram: ⁠instagram.com/santo.chiappetta/⁠ Timestamps: 00:00 – Does sleep really affect weight loss results? 00:30 – Why sleep cycles matter more than total hours 02:41 – Deep sleep vs. REM: what's actually happening overnight 05:36 – The evening screen habits quietly stealing your sleep 09:44 – Why intentionality is the key to winding down properly 17:36 – Taking ownership instead of blaming "circumstances" 20:23 – Reframing guilt and shame around your choices 21:21 – What a "mental block" really means 26:32 – Intensity vs. complexity: why life feels so overwhelming 28:07 – So... does sleep actually matter for fat loss? (the real answer) 30:01 – Protecting your bedtime for the sake of tomorrow 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: ⁠⁠rosentrain.com/disclaimer

  7. Jul 13

    #74 - Stop Starting Over Every Monday

    Ever feel like you crush it all week, then the weekend hits and everything falls apart? You're not alone, and it's not a willpower problem. In this episode, we break down the "weekend wrecker" pattern: why restricting too hard during the week builds pressure that explodes on Friday night, and why the real fix isn't trying harder, it's having an actual plan. We cover why cutting out entire food groups backfires, how to build "pressure valve" moments into your weekdays so weekends don't feel like a reward you're owed, and why aiming for maintenance (not another deficit) over the weekend is often the smarter move. We also get honest about alcohol's role in derailing weight loss goals, why guilt and shame are terrible long-term fuel, and how real consistency, not perfection, is what actually gets you results over years, not weeks. Find out more about coaching with us here: rosentrain.com/coaching Follow Daniel on Instagram: instagram.com/rosentrain/ Follow Santo on Instagram: instagram.com/santo.chiappetta/ Timestamps: 00:00 - Are weekends really ruining your progress? 02:01 - The "weekend wrecker" pattern and the missing pressure valve 04:15 - The real math: is 3 rough days really only 57% consistency? 05:51 - Why cutting out food completely backfires by Thursday 07:48 - When a blowout day is fine (birthdays, special occasions) 09:03 - "Being good" vs. planning intentional treats 11:01 - This is a strategy problem, not a willpower problem 13:31 - Moving from 4-on/3-off to 5-on/2-off 14:32 - Building an actual weekend plan, not just "trying harder" 18:18 - Guilt, shame, and the all-or-nothing spiral 19:12 - Why we don't track on birthdays and milestones 23:37 - Does alcohol justify eating poorly the next day? 24:59 - Why heavy drinking rarely mixes with weight loss 28:21 - Getting "bored" of your food: is it really about the food? 34:50 - Guilt, fear, and finding better long-term fuel 36:33 - Consistency over years beats intensity over days 42:30 - Eating healthy on a tight budget 46:24 - Wrap up 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: ⁠rosentrain.com/disclaimer

  8. Jul 6

    #73 - How Much Protein Do You Actually Need to Lose Weight?

    "Eat more protein" is good advice, but it's too vague to actually act on. In this episode, we break down what that advice actually means in practice: how much protein you really need to lose weight, why the old "1 gram per pound of bodyweight" rule is overkill for most people, and a much more realistic range to aim for instead. We get into the minimal effective dose approach to protein, why roughly 100 grams a day is a solid ballpark for most women, the best lean protein sources to stock in your kitchen, and why the "right" protein source is the one you'll actually eat consistently. We also cover why you keep running out of high protein foods by Wednesday, how to pre-track your day so you're not guessing, why overeating at night is almost always caused by under-eating during the day, and Daniel's "apple test" for figuring out if a craving is real hunger. Book a 15-minute Strategy Call with Daniel here: ⁠rosentrain.com/coaching Timestamps: 00:00 - Intro 00:34 - Why "just eat more protein" isn't specific enough 02:01 - Protein on GLP-1 medications 02:31 - The "1 gram per pound of bodyweight" myth 04:19 - A more realistic range: 0.7-1g per pound of your goal weight 05:05 - The minimal effective dose approach 07:26 - Why roughly 100 grams a day is a solid target for most people 11:34 - Best sources of lean protein 13:11 - Cottage cheese, personal taste, and eating what you'll stick with 16:36 - Turning protein into a math problem with tracking 17:11 - Why protein timing matters (morning vs. night) 19:34 - Easy add-ons: egg whites and protein powder 21:17 - Pre-tracking your day so you're not guessing 22:31 - Why you keep running out of protein by Wednesday 25:12 - Grocery delivery, stocking up, and backup plans 27:26 - High protein snacks: fix the meals first 29:06 - Why evening overeating is caused by under-eating during the day 30:38 - Late night snacks and the "apple test" 33:37 - Final takeaways Find out more about coaching with us here: rosentrain.com/coaching Follow Daniel on Instagram: instagram.com/rosentrain/ Follow Santo on Instagram: 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: rosentrain.com/disclaimer

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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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