Living Lean

Jeremiah Bair
  • 4.7 (66)
  • 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. 1D AGO

    The Best Food Framework For Fat Loss (staple foods I want in all diet plans)

    Jeremiah 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. CHAPTERS 00:00 Introduction to Fat Loss Framework 02:53 Understanding Food Selection for Fat Loss 05:47 Building a Meal Plan: Key Components 09:00 Essential Food Sources for Fat Loss 11:50 Maximizing Satiety with Food Choices 15:08 Practical Meal Examples and Framework 17:59 Conclusion and Key Takeaways 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 fat loss, meal planning, nutrition, satiety, food choices, diet tips, micronutrients, training support To Apply For Coaching With Our Team: CLICK HERE 📲 Follow Our Team On Instagram: - ELEVATED COACHING SYSTEMS TEAM PAGE - JEREMIAH - ANDREA - NATALIE

    20 min

  2. 4D AGO

    PT. 1 - How To Build The Bikini Competitor Physique With Coach Andrea

    How 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 more CHAPTERS 00:00 Introduction to Bikini Physique Goals 01:09 Defining the Bikini Physique 03:12 Key Visual Traits of Bikini Competitors 05:42 Common Misunderstandings About Building Muscle 10:19 The Importance of Muscle Building Phases 12:58 The Role of Posing in Achieving the Look 14:18 Sustainable Physique and Individual Differences 17:28 Building Muscle: Glute Training Mistakes 20:27 Effective Glute Training Techniques 23:22 Deltoid Development: Common Errors 26:13 Importance of Lat Training for Bikini Physique 29:16 Quad Training: Balancing Development and Aesthetics 32:23 Mobility Work: Enhancing Performance and Injury Prevention 35:21 Training Structure: Beginner vs. Advanced Clients 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 bikini physique, muscle building, training tips, glute development, physique misconceptions To Apply For Coaching With Our Team: CLICK HERE 📲 Follow Our Team On Instagram: - ELEVATED COACHING SYSTEMS TEAM PAGE - JEREMIAH - ANDREA - NATALIE

    51 min

  3. MAY 15

    The RDL Masterclass: Every Mistake Killing Your Glute Growth

    A comprehensive deep dive into Romanian Deadlifts (RDLs), covering proper technique, common mistakes, variations, and programming tips to maximize glute and hamstring development while preventing back pain. CHAPTERS 00:00 Introduction to Romanian Deadlifts 02:56 Understanding the RDL Movement 06:05 Common Mistakes in RDL Setup 09:08 Bracing and Positioning for RDLs 11:56 Execution and Control in RDLs 14:51 Eccentric Movement and Range of Motion 18:10 Sensation and Muscle Engagement in RDLs 29:57 Understanding Center of Mass in Lifting 31:21 Breaking at the Knees vs. Hips 33:49 Cues for Quality RDL Execution 35:19 Exploring RDL Variations 38:50 Pros and Cons of Trap Bar RDLs 40:45 B-Stance and Single Leg RDLs 47:11 Movement Preparation for RDLs 51:19 Sequencing RDLs in Training Sessions 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 Romanian Deadlifts, RDL, posterior chain, glutes, hamstrings, strength training, movement correction, coaching tips 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. MAY 8

    Do Women Need To Diet Differently Than Men? (a smarter approach to female fat loss)

    This episode explores the nuances of fat loss for women, and discusses how hormonal, metabolic, and psychological factors influence dieting success. CHAPTERS 00:00 Introduction to Women's Fat Loss Strategies 09:21 Understanding Gender Differences in Weight Loss 19:00 Signs of Readiness for Dieting 24:10 Mindset and Control in Fat Loss 25:28 Understanding Body Signals and Fat Loss Desperation 27:45 Breaking the Cycle of Aggressive Dieting 30:09 Individualized Approaches to Fat Loss 34:03 The Impact of Female Physiology on Dieting 36:39 Utilizing Refeeds and Diet Breaks Effectively 39:02 Psychological Factors in Female Fat Loss 46:53 Tracking Progress: Beyond the Scale 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 fat loss, women, dieting, hormonal health, metabolic rate, body composition, coaching, health phases, stress management, progress tracking To Apply For Coaching With Our Team: CLICK HERE 📲 Follow Our Team On Instagram: - ELEVATED COACHING SYSTEMS TEAM PAGE - JEREMIAH - ANDREA - NATALIE

    49 min

  5. MAY 1

    Listener Q+A: When to Cut vs. Build, Assessing Diet Readiness, Preventing Metabolic Adaptation, & More

    Listener Q+A. Questions answered: How does someone find their next-level coach?If I take frequent diet breaks will that significantly affect preventing metabolic slowdown?How do you know when you could benefit from a coach?When do you know it’s time to do a clean up/fat-loss phase?As a coach being coached do you ever take direction you believe to be incorrect?how long after a fat loss phase should I wait before another?Mindset during a health phase?How do you improve relationship with food and can you have a good relationship with food/body when working on physique?Do I count the macros from chia seeds that get stuck in my teeth -Teresa lolHow do you know when you're ready to build?  CHAPTERS 00:00 Understanding Cleanup and Fat Loss Phases 04:57 Navigating Coaching Relationships 10:02 Mindset During Health Phases 20:02 Transitioning Between Fat Loss Phases 33:59 Assessing Dieting Readiness 37:51 Understanding Metabolic Adaptation 42:01 When to Transition to a Building Phase 46:58 The Value of Coaching 50:01 Improving Relationship with Food 56:58 The Ongoing Journey of Body Image 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 fat loss, coaching, mindset, muscle building, health phases, physique development, nutrition, training, metabolic slowdown, coaching relationships To Apply For Coaching With Our Team: CLICK HERE 📲 Follow Our Team On Instagram: - ELEVATED COACHING SYSTEMS TEAM PAGE - JEREMIAH - ANDREA - NATALIE

    1h 3m

  6. APR 24

    PT. 2: Brandon DaCruz - Are Women More Capable Of Body Recomposition Than Men? (application to diet + program design)

    In part two of the body recomposition For women series we dig into APPLICATION - programming, nutrition, training strategies, and physiological considerations. (Living Lean Podcast Episode 594) CHAPTERS 00:00 Introduction to Body Recomposition for Women 02:24 Coaching Strategies for Female Clients 06:50 Phased Approach to Recomposition 09:13 Understanding Recomposition Timing 14:53 Advanced Clients and Building Phases 23:25 Nutritional Strategies for Women 28:07 Nutritional Strategies for Body Recomposition 30:44 Tailoring Training for Women vs. Men 32:41 The Importance of Progressive Overload 36:00 Cardio Considerations in Recomposition 41:40 Metrics for Tracking Recomposition Progress 46:48 When to Transition Out of a Recomp Phase 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 body recomposition, women, training, nutrition, physique, coaching, metabolic health, muscle gain, fat loss, hormonal balance To Apply For Coaching With Our Team: CLICK HERE 📲 Follow Our Team On Instagram: - ELEVATED COACHING SYSTEMS TEAM PAGE - JEREMIAH - ANDREA - NATALIE

    55 min

  7. APR 17

    PT. 1: Brandon DaCruz - Are Women More Capable Of Body Recomposition Than Men? (The Science + Coaching Experience)

    Brandon DaCruz joins the show to explore the science behind why women seem to be much better at body recomposition (losing fat + building muscle) than men. We also discuss training, nutrition, & lifestyle strategies to optimize your ability to recomp + common mistakes to avoid. CHAPTERS 00:00 Introduction to Body Recomposition 01:11 Defining Body Recomposition 05:32 Myths and Misconceptions about Body Recomposition 11:58 Factors Influencing Body Recomposition 17:31 Physiological Advantages for Women in Recomposition 25:03 Substrate Utilization Differences between Genders 29:10 Physiological Differences in Training: Men vs. Women 36:55 Common Mistakes Women Make in Training and Nutrition 46:51 The Importance of Patience and Consistency in Recomp 54:00 Coaching Insights: Programming and Nutrition for Women 58:28 Final Thoughts on Achieving Body Recomposition 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 body recomposition, women, muscle gain, fat loss, coaching, physiology, training, nutrition, mistakes To Apply For Coaching With Our Team: CLICK HERE 📲 Follow Our Team On Instagram: - ELEVATED COACHING SYSTEMS TEAM PAGE - JEREMIAH - ANDREA - NATALIE

    1h 1m

  8. APR 10

    If We Could Only Do One Exercise Per Muscle Group

    Our picks if we could only do one exercise per muscle group. CHAPTERS 00:00 Desert Island Workout Scenario 03:04 Choosing the Best Glute Exercise 06:03 Hamstring Training Essentials 09:01 Quad Exercises: Pendulum vs. Hack Squat 12:01 Calf and Adductor Training Insights 15:01 Upper Body: Chest and Back Movements 21:24 Upper Back Training Techniques 24:49 Front and Side Deltoid Exercises 26:32 Rear Deltoid Movements 30:07 Bicep Curl Variations 35:24 Tricep Training Insights 39:01 Trap Exercises and Final Thoughts Living Lean Podcast Episode 592 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, exercise, workout, muscle groups, training, gym equipment, glutes, hamstrings, quads, back, shoulders, triceps, biceps, traps To Apply For Coaching With Our Team: CLICK HERE 📲 Follow Our Team On Instagram: - ELEVATED COACHING SYSTEMS TEAM PAGE - JEREMIAH - ANDREA - NATALIE

    41 min
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4.7
out of 5
66 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
    664
  • Rating
    Explicit
  • Copyright
    © 2026 Living Lean
  • Show Website
    Living Lean

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