The Leaner You Podcast with Daniel Rosenthal and Santo Chiappetta

Daniel Rosenthal (aka @rosentrain)
  • 5.0 (10)
  • 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. 6d ago

    #70 - Strength Training for GLP-1 Users

    She lost 18 pounds on Ozempic but feels weaker and softer than before. We unpack why this happens, why up to 40-45% of weight lost on a GLP-1 can be muscle if you're not strength training, and what to do about it. We cover the minimum effective dose for strength training, two complete sample workouts you can start today, protein targets for GLP-1 users, and why coaching might matter more, not less, once you're on one of these medications. Book a complimentary 15-minute Strategy Call with Daniel at rosentrain.com/coaching Sample Workouts: Both workouts: 3-4 sets, 8-12 reps, 90 seconds rest between sets. Low on energy? Drop to 1-2 sets. Something is always better than nothing. Workout A: Goblet SquatGlute BridgeDumbbell Chest Press (floor or bench)Single Arm RowPlankWorkout B: Reverse LungeHip ThrustOverhead PressBent Over RowBird DogThese exercises require some familiarity with proper form. If you're not sure how to perform a movement safely, consult a qualified trainer before attempting it. Study: https://www.ahajournals.org/doi/10.1161/CIRCULATIONAHA.124.067676 Timestamps: 00:00 - Intro: the listener question 02:14 - The "starvation mode" myth and what GLP-1s prove 05:26 - Why people on GLP-1s skip strength training 14:47 - Reframing fitness from loss to gain 15:53 - Rebuilding muscle vs. building it for the first time 18:47 - Protein targets and strategies for GLP-1 users 24:50 - Workout A: the five exercises 26:47 - Sets, reps, and rest explained 29:11 - Workout B: the five exercises 29:46 - Progressive overload and scaling down on low-energy days 38:06 - Replacing old habits with muscle-building ones 38:35 - Final thoughts: GLP-1s are a tool, not a fix 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

    40 min

  2. Jun 8

    #69 - We Answered 20 Weight Loss Questions in Under an Hour

    We're doing something different this week. We rapid-fire our way through 20 weight loss and fitness questions, spending about three minutes on each. Wide range of topics, no fluff. Timestamps: 00:00 - Intro and the rules 01:24 - Q1: Why am I not losing weight even though I'm in a calorie deficit? 02:31 - Q2: How do I stop eating when I'm bored or stressed? 06:20 - Q3: Is it possible to lose weight without tracking calories? 09:07 - Q4: Why do I lose weight during the week and gain it back on the weekends? 10:46 - Q5: How much protein do I actually need? 12:22 - Q6: Can I lose weight without giving up wine? 16:04 - Q7: Why am I so tired all the time even when I sleep enough? 19:25 - Q8: How do I lose weight when I have no time to cook? 22:05 - Q9: Is it normal to feel hungrier when you start working out? 23:25 - Q10: Why does the scale go up after a good week? 24:16 - Q11: How do I stop sabotaging myself when I'm close to my goal? 28:17 - Q12: Can you lose weight just by walking? 31:10 - Q13: Why is losing weight so much harder in my forties? 35:43 - Q14: What do you think about GLP-1s? 37:19 - Q15: Is it better to work out in the morning or evening? 38:47 - Q16: How long does it actually take to see results? 41:04 - Q17: Why do I lose weight, hit a plateau, and stop? 42:03 - Q18: Can I eat out and still lose weight? 43:31 - Q19: How do I get back on track after falling off completely? 45:28 - Q20: Is cardio or weights better for weight loss? 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

    48 min

  3. Jun 1

    #68 - "My Kids Watch Everything I Do. Am I Setting a Good Example?"

    Your kids aren't listening to what you say about food and exercise. They're watching what you do. In this episode, we get into one of the most common questions they hear from parents who are trying to get healthier: how do I model a good relationship with food and fitness without passing on the wrong lessons? We cover language around food, why "treat" and "cheat" are words worth dropping, how to explain calorie tracking and food weighing to your kids, the case for eating the same meal as your family, and how to talk about exercise in a way that focuses on performance and joy rather than punishment and calories burned. No child psychology credentials here. Just two coaches, one of whom is a dad, sharing what they've seen work. (00:00) Introduction: your kids do as you do, not as you say (03:11) We're all just big kids with credit cards (06:24) External influences you can't control (08:12) It's your responsibility to fix what was modeled to you (10:59) Drop the good food/bad food labels (12:21) The 80/20 guideline, not rule (14:00) Why "treat" is a word worth reconsidering (15:19) Santo's experience with post-competition food mindset( 16:36) Self-care isn't always saying yes to ice cream (18:59) You're consistent, just not in the right things (21:51) Using "and" instead of "or" (22:30) How Daniel handles added sugar with his kids (26:22) Food as love, culture, and connection (27:42) Managing your inputs, managing your outputs (30:15) How to reframe food weighing in front of your kids (32:02) Santo's blunt take on using kids as an excuse (33:36) Eat the same meal as your family (35:16) Listening to emotions as data, not just feelings (37:39) Teach kids why we eat protein, carbs, and vegetables (40:37) Exercise: frame it around strength and fun, not calories (43:09) Never say "I earned my dinner" (45:21) Don't punish yesterday's eating with today's workout (48:49) It all comes back to celebrating what your body can do (50:08) Closing thoughts and call for comments 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

    51 min

  4. May 25

    #67 - "My Weight Is Creeping Up But I Haven't Changed Anything" (How to Fix It)

    You haven't changed how you eat. You haven't changed how you train. So why is the scale still creeping up? In this episode, we break down exactly what's going on for busy moms over 40 who feel like they're doing everything right - but still not getting results. From dropping step counts and muscle loss, to portion creep, stress eating, and the role of sleep - this one gets into the real reasons weight gain happens even when nothing feels different. Plus: the discipline vs. grace debate, why mistakes are a non-negotiable part of the process, and how to know if your plan actually fits your life. Timestamps: 0:00 - The question: weight creeping up despite no changes 1:37 - Portion creep and why "eating the same" isn't always accurate 3:30 - Calories in vs. calories out - and why it's more nuanced than that 4:53 - All the things that affect your energy balance 5:28 - How your environment is quietly driving your decisions 7:55 - Step counts, suburbs, and the NEAT problem nobody talks about 11:01 - Birthday parties, busy schedules, and social eating 11:50 - Why classes aren't the same as strength training 13:10 - Progressive overload explained - and why it matters over 40 14:38 - Muscle loss, metabolism, and what's actually slowing down 15:27 - The case for tracking: steps, calories, and what to start with 18:39 - How much do you actually need to increase your steps? 20:32 - Sleep, stress, and their second-order effects on your choices 22:30 - Perimenopause, poor sleep, and finishing your kid's plate 25:05 - Summary: the five things most likely driving your weight gain 26:19 - Why tracking makes you more intentional without trying 28:06 - The pause before every food choice - and why it adds up 29:06 - Putting breakfast and lunch on autopilot 31:11 - Where to actually get enjoyment from food and exercise 36:47 - How do I know when I need more discipline vs. more grace? 38:44 - Is your plan asking too much of you? 41:32 - Discipline to start, momentum to sustain 43:35 - Short-term intensity vs. long-term sustainability 46:03 - How to zoom out and see if a bad night is a blip or a pattern 47:13 - Relapse is part of behavior change - not a detour off the path 48:06 - Why mistakes are how you acquire the skill 50:23 - Proof that everybody starts out bad at this (including us) Book a short, no-obligation Strategy Call with Daniel here: rosentrain.com/strategy-call 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

    53 min

  5. May 18

    #66 - Why You're Exhausted Even When You're Getting Enough Sleep

    🔴 LIVE WORKSHOP - Tuesday May 19th, 2026, 7pm EST: Coach Santo and I are hosting the Breakthrough Workshop - a live mindset session for anyone who keeps saying "I know what to do, I just don't do it." We'll break down exactly why that happens and what to actually do about it. Register here (replay only available to those who register): https://www.rosentrain.com/breakthrough-workshop You're getting 7-8 hours of sleep and you're still exhausted. So what's actually going on? In this episode, Coach Santo and Daniel break down the real reasons busy women over 40 wake up tired - and none of them are as simple as "sleep more." From sleep cycles and the glymphatic system, to cortisol, under-eating, overtraining, and not moving enough - this one covers a lot of ground. If you've ever felt like your body is running on empty no matter what you do, this episode is for you. Timestamps 0:00 - Breakthrough Workshop announcement 0:44 - Why hours of sleep don't equal restful sleep 1:46 - Sleep cycles, deep sleep, and REM explained 4:30 - What you're doing before bed that's wrecking your sleep 5:40 - Wind-down routines and disconnecting from tech 9:41 - How your morning routine affects your energy all day 11:16 - Hydration first thing - why it matters more than you think 12:50 - The breakfast problem nobody talks about 13:45 - Why eating dinner too late is sabotaging your sleep 15:54 - Three more reasons you might be exhausted 16:23 - Under-eating and how to calculate your calorie target 26:39 - Overtraining: why doing more workouts makes you more tired 29:19 - Cortisol, recovery, and the sleep-stress connection 30:29 - What a balanced training week actually looks like 32:55 - Not moving enough - and why moving more gives you more energy 36:16 - Small steps, momentum, and building a sustainable routine 41:32 - Identity change: how to make it actually stick long term Book a short, no-obligation Strategy Call with Daniel here: rosentrain.com/strategy-call 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

    44 min

  6. May 11

    #65 - Why "I'll Start When Things Calm Down" Is a Trap

    If you've ever said "I'll start when the kids are back in school" or "I'll get serious once work slows down" - this one's for you. In this episode, Daniel and Santo break down why waiting for the perfect time is the exact thing keeping you stuck. We talk about what's really going on when life feels too full to prioritize your health, how to identify what you're actually saying yes to instead, and why the woman who finally gets results isn't doing more - she's just stopped waiting for conditions to be perfect. We cover the rubber vs. glass priority framework, what Bare Ass Minimums (BAMs) are and why every busy mom needs them, and why a relapse week doesn't mean you've failed - it means you're learning. We also get into why your diet doesn't need to be your whole personality - and what actually works long-term. Timestamps 0:00 - "I'm so busy. How do I even start?" 2:48 - The health wake-up call you don't want to wait for 5:01 - Rubber priorities vs. glass priorities: which one is your health? 7:03 - Why skipping a workout has no immediate consequence - and why that's the danger 9:10 - Voluntarily choosing the hard thing before life forces you to 11:50 - The spectrum from inconvenience to unbearable 13:45 - Behavior change takes unraveling, not overhauling 16:12 - Why a blowout week is part of the process, not the end of it 19:45 - What a realistic, successful week actually looks like when you're busy 23:40 - Why planning your day changes how busy you feel 28:10 - Saying no is a complete sentence 30:11 - Go check your screen time right now 31:43 - How to actually start: BAMs and identity 35:18 - Stop chasing the outcome. Become the person instead. 37:52 - When life gets hectic: shrink your habits, don't abandon them 38:18 - Why people make their diet their whole personality Book a short, no-obligation Strategy Call with Daniel here: ⁠⁠rosentrain.com/strategy-call⁠ 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

    49 min

  7. May 4

    #64 - Why You're Too Tired to Work Out + Losing Fat Without Constant Hunger

    In this episode, we answer two of the most common questions we hear from busy parents and working women: how do you break the cycle of being too tired to exercise, and is it actually possible to lose fat without feeling hungry all the time? On the energy and exercise side, we talk about why starting at 50% effort is not only acceptable, it's the strategy. We cover why your home needs a workout space more than your kids need a third play area, how sitting all day is making your fatigue worse, why planning your day on paper beats any app, and how mental clutter from open tasks is draining your energy before you even get home from work. On the fat loss and hunger side, we get into why the first three days in a deficit are the hardest, how to set your protein target, why under-eating at breakfast and lunch is what causes you to raid the kitchen at night, and the role that fiber, hydration, sleep, and consistent meal timing all play in keeping hunger manageable. Sign up for Coach Santo's hydration challenge: https://docs.google.com/forms/d/e/1FAIpQLSdY3siH1yGZY-4fY88PkhVoNta_UC_QI1DNOx8A8IcIBePSPw/viewform Timestamps 00:00 - Reintroducing high intensity intervals and what it does to your nervous system02:30 - One rep maxes, Eddie Hall, and why the risk-reward changes as you age05:30 - Why beginners should never start with HIIT06:00 - Training all heart rate zones for long-term cardiovascular health07:10 - The marathon world record and what elite pacing actually looks like09:10 - How to break the tired-to-train catch-22 (start here if you're short on time)10:50 - Reframing what a successful workout looks like11:50 - Why something is always better than nothing13:00 - Your body gets good at whatever you give it14:30 - Progressive overload for complete beginners15:50 - Morning workouts, home gyms, and why your kids don't need three play areas17:20 - Open loops, mental clutter, and the energy drain you're not accounting for18:10 - Why we write to-do lists on paper, not on your phone20:40 - Winging your day is making you more tired22:00 - Sitting all day is exhausting you: move reminders and walking at lunch24:10 - The "and" reframe: you're tired AND you do it anyway25:20 - Short-term vs. long-term consequences of skipping training26:50 - The slow creep: how not training compounds over years28:30 - Sleep, me time, and why staying up late is working against you31:50 - Walking is a completely valid place to start33:30 - Why the gym after work is one of the worst environments to start in34:50 - Question 2: Can you lose fat without feeling hungry all the time?35:20 - Understanding your hunger signal and what it actually means37:05 - Protein targets and why we use a range, not a fixed number37:50 - How big a deficit is too big38:10 - Hydration, blood sugar, and why thirst disguises itself as hunger41:00 - Fiber is underrated: blood sugar stability and feeling full longer43:20 - Consistent meal times and why your body learns to anticipate food45:10 - The 50% by 2pm challenge: stop under-eating during the day Book a short, no-obligation Strategy Call with Daniel here: ⁠rosentrain.com/strategy-call 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

    48 min

  8. Apr 27

    #63 - Protein is Overrated

    This week, Daniel and Santo tackle one of the most talked-about topics in fitness nutrition: protein. How much do you actually need, why is everyone obsessed with it, and has the conversation gone too far? They share a potentially controversial take on whether protein has become the new low carb, why plant-based food and fiber might be doing more for fat loss than extra chicken breast, and what the research actually says about protein quality from different sources. They also answer two listener questions: how to track calories when you're eating at a restaurant, and at what point it actually makes sense to hire a coach versus figuring things out on your own. Book a short, no-obligation Strategy Call with Daniel here: rosentrain.com/strategy-call 00:00 - Has protein become overrated? 00:45 - The problem with pushing protein too high at the expense of carbs 01:07 - High protein as the new low carb 02:15 - Why plant-based food and fiber might be underrated for fat loss 03:21 - What happens when you lower protein but stay in range 05:16 - Testosterone, insulin, and why carbs matter for both genders 06:18 - Nutrition is a math equation 07:05 - Protein bioavailability: animal vs. plant sources 08:06 - The best diet is vegan with meat 09:27 - Daniel's overnight oats experiment and its effect on hunger and sleep 11:25 - Second and third order effects of better food quality 13:14 - Fiber, blood sugar, cortisol, and sleep quality 14:15 - Blood pressure and resting heart rate data 17:02 - The actual protein range to aim for 18:11 - How to build up protein intake gradually 19:45 - Who needs at least 100 grams per day 20:28 - Protein and GLP-1 medications: what to prioritize 22:19 - Why companies are putting protein in everything 25:01 - In defence of high-protein products as a step one 26:18 - Protein as the gateway macro 28:16 - How to track restaurant food without calorie info 28:30 - Using AI and a photo to estimate calories 29:45 - The 20% margin of error that already exists in tracking 30:15 - iPhone photography tips for better AI estimates 31:00 - Using MyFitnessPal for restaurant meals 31:45 - Eating to 80-90% fullness instead of tracking 32:18 - Protein and vegetables first at restaurants 33:04 - Why slowing down helps you eat less 34:12 - The two-minute pause mid-meal 35:22 - At what point should you consider hiring a coach? 35:41 - Who does not need a coach right now 37:10 - The discovery call where Santo told someone not to hire him 37:54 - Body recomposition and not recognising your own results 39:14 - What the scale number actually represents 40:10 - When grief, divorce, or mental health should come first 41:50 - When coaching and therapy can work together 43:15 - Eating disorders and scope of practice 44:55 - When it becomes a good idea to hire a coach 46:45 - What a coach actually does 47:29 - When free content is enough 48:49 - High-risk goals and the case for professional guidance 50:23 - A coach is an education, not a subscription 51:12 - How to book a call with Daniel 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

    52 min
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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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