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

    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

  2. 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

  3. 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

  4. APR 3

    Understanding Your Training Logbook (are you actually stalled + how quick should progression be?)

    The team takes a deep dive into how to interpret what your logbook is telling you to avoid training plateaus.  CHAPTERS 00:00 The Importance of Log Books in Training 03:07 Understanding Progression and Expectations 05:55 The Role of Execution and Technique 08:48 Identifying Stalls in Training 12:09 Factors Affecting Progression 15:07 Common Reasons for Logbook Stalls 18:09 Realistic Expectations for Progression 21:02 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 log book, training progress, hypertrophy, progressive overload, workout tips, strength training, muscle growth, coaching To Apply For Coaching With Our Team: CLICK HERE 📲 Follow Our Team On Instagram: - ELEVATED COACHING SYSTEMS TEAM PAGE - JEREMIAH - ANDREA - NATALIE

    40 min

  5. MAR 27

    What Does It Actually Take to Do a Bikini, Fit Model, or Figure Show?

    The team digs into a realistic timeline + process breakdown of what it actually takes to do a bikini, fit model, or figure show for trained women. → EPISODE MENTIONED: [CASE STUDY] How Jaune Built a Stage-Ready Physique Without Constant Dieting CHAPTERS 00:00 Introduction to Competition Prep 03:00 Understanding the Timeline for Show Prep 05:40 The Importance of Foundational Work 08:16 Mindset and Lifestyle for Competitors 10:54 Case Studies: Fit Model, Bikini, and Figure Competitions 13:34 Phases of Preparation Leading to Show Day 16:17 Planning for Competition: Timeline and Strategy 30:04 The Weight Loss Journey 31:39 Understanding the Phases of Prep 34:34 Navigating the Latter Half of Prep 36:55 Mindset and Motivation for Contest Prep 38:59 Peak Week Preparations 39:51 Training Adjustments During Prep 41:52 Cardio and Posing Requirements 49:52 Financial Considerations for Contest Prep 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 bodybuilding, physique competition, show prep, training, nutrition, timeline, costs, posing, mindset To Apply For Coaching With Our Team: CLICK HERE 📲 Follow Our Team On Instagram: - ELEVATED COACHING SYSTEMS TEAM PAGE - JEREMIAH - ANDREA - NATALIE

    1h 4m

  6. MAR 20

    7 Fat Loss Mistakes Nobody Talks About (And Why They're Keeping You Stuck)

    Jeremiah dives into lesser known mistakes stalling your Fat Loss Phase progress. CHAPTERS 00:00 Introduction to Fat Loss Mistakes 05:14 Starting the Diet Too Conservatively 10:59 The Importance of Tracking Steps 15:47 Cardio for Petite Women 20:59 Prioritizing Peri-Workout Nutrition 27:15 Using Multiple Metrics for Progress 32:59 Pushing Through the Hard Middle 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/ KEYWORDS fat loss, dieting mistakes, calorie deficit, step tracking, cardio, peri-workout nutrition, muscle preservation, fat loss tips, coaching, body composition To Apply For Coaching With Our Team: CLICK HERE 📲 Follow Our Team On Instagram: - ELEVATED COACHING SYSTEMS TEAM PAGE - JEREMIAH - ANDREA - NATALIE

    34 min

  7. MAR 13

    Inside Andrea’s Bikini Competition Prep: What’s Different, What’s Harder, & What She’s Learning

    Andrea shares her journey and insights into bikini competition prep, comparing stage and photo shoot preparations, and discussing the mental and physical challenges involved.  CHAPTERS 00:00 Introduction to Bikini Competition Prep 05:49 Differences Between Stage and Photo Shoot Prep 12:00 Understanding Bikini Judging Criteria 14:59 Timeline and Pressure in Competition Prep 17:12 Managing Internal Pressure 18:48 Daily Routine and Time Management 21:13 Food Preparation Strategies 24:35 Distinguishing Hunger from Food Noise 27:02 The Coaching Experience 28:12 Advice for Aspiring Competitors 31:43 The Importance of Long-Term Goals 36:09 Building Habits for Success 37:59 Anticipating Challenges in Prep 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 competition, physique prep, bodybuilding, stage vs photo shoot, peaking, dieting, muscle building, competition mindset To Apply For Coaching With Our Team: CLICK HERE 📲 Follow Our Team On Instagram: - ELEVATED COACHING SYSTEMS TEAM PAGE - JEREMIAH - ANDREA - NATALIE

    41 min

  8. MAR 6

    Coaching Q&A: Advice for New Coaches, Better Check-Ins, HRT Pros/Cons, & More

    Listener Q+A.  Questions answered: → Where to start if I want to get into coaching?→ Talk thru how you each approach check-ins - what are u looking at & does it change depending on what phase the client is in? → What traits/characteristics do your clients that achieve elite results have compared to average? → HRT for women over 40. Benefits vs.detriments..other options? → At what point do you see definition in muscles not just when pumped or flexing? CHAPTERS 00:00 Introduction and Personal Updates 06:07 Hormone Replacement Therapy (HRT) for Women Over 40 12:57 Understanding Muscle Definition and Body Composition 20:17 Client Characteristics for Elite Results 21:18 Understanding Coaching Dynamics 24:30 The Importance of Self-Awareness in Coaching 27:20 Traits of Successful Clients 29:33 Effective Communication in Coaching 32:21 Analyzing Client Check-Ins 35:47 Starting a Career in Coaching 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

    54 min
See All (659)

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
    659
  • Rating
    Explicit
  • Copyright
    © 2026 Living Lean
  • Show Website
    Living Lean

You Might Also Like