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PODCAST

Living Lean

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

health & fitness nutrition

All Episodes

51:09

Brandon DaCruz - (PT. 1) Specialization Training...

Living Lean ·

2025/12/05

Jeremiah and Brandon DaCruz discuss how to build a body part specialization training phase. Chapters 00:00 Reconnecting and Reflecting on Growth 04:17 Understanding Weak Points in Training 19:13 The Role of Specialization in Muscle Development 27:01 Visual Analysis and Specialization in Training 28:44 Demographic Considerations in Specialization 30:31 Balancing Client Goals and Preferences 32:40 Realistic Specialization: One or Two Muscle Groups? 36:44 Frequency as a Driver for Muscle Growt...

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56:01

Bodybuilding Prep, Reverse Dieting, Bikini vs Figure...

Living Lean ·

2025/11/28

Listener Q+A with Andrea and Natalie. CHAPTERS: 00:00 Intro & Catching Up 03:00 Life During Contest Prep 06:00 Reverse Dieting & Post-Show Reflections 14:00 Mindset & Relationship With Food 18:00 Zooming Out: Long-Term Perspective 22:00 Upcoming Prep Plans 28:00 Division Differences: Figure vs. Bikini 34:00 Choosing & Transitioning Coaches 41:00 Shoulder Function & Rib Flare Q&A 54:00 Wrap-Up & Next Q+A To Apply For Coaching With Our Team: CLICK HERE 📲 Follow

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50:47

Training Mistakes Pt. 6: DELTS

Living Lean ·

2025/11/21

The team talks delt training - anatomy, exercise selection, setup, and execution mistakes stopping you from growing your delts. CHAPTERS 00:00 Introduction to Delt Training Mistakes 02:11 Understanding Delt Anatomy 06:37 Common Front Delt Mistakes 20:12 Exploring Side Delt Training 24:56 Lateral Raise Mistakes and Techniques 26:36 Coaching Lateral Raises: Common Mistakes and Cues 28:50 Adjusting Techniques for Better Performance 29:55 Understanding Shoulder Stability and Movement 32:38 Sing...

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58:56

Training Mistakes Pt. 5: QUADS

Living Lean ·

2025/11/14

The team talks quad training - anatomy, exercise selection, setup, and execution mistakes stopping you from growing your quads. CHAPTERS 00:00 The Rise of Quad Training 04:55 Understanding Quad Anatomy 09:55 Top Quad Movements and Techniques 15:00 Common Mistakes in Quad Training 18:43 Understanding Quad Training Challenges 21:42 Overcoming Limitations in Hack Squats 24:39 The Importance of Tension in Quad Training 27:39 Navigating Pain and Discomfort in Training 30:37 Exploring Effective Q...

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40:06

Training Mistakes Pt. 4: PECS

Living Lean ·

2025/11/07

The team talks chesticular training - anatomy, exercise selection, setup, and execution mistakes stopping you from growing your pecs. CHAPTERS 00:00 Introduction to Pec Training 02:34 Understanding Pec Anatomy 05:57 Common Mistakes in Pec Training 08:34 Improving Pec Training Techniques 11:43 Programming for Pec Development 14:46 Effective Pec Exercises 17:39 The Importance of Rib Cage Positioning 20:51 Avoiding Redundancy in Training 23:52 Final Thoughts on Pec Training KEYWORDS pec trai...

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37:14

Training Mistakes Pt. 3: HAMSTRINGS - How To Get The...

Living Lean ·

2025/10/31

The team talks hamstring training - anatomy, exercise selection, setup, and execution mistakes stopping you from growing your hamstrings. CHAPTERS 00:00 The Importance of Hamstring Training 02:48 Understanding Hamstring Anatomy 05:40 Core Movements for Hamstring Training 09:07 Common Mistakes in RDLs 13:59 Mistakes in Seated and Lying Leg Curls 19:19 Mastering Seated Leg Curls 23:32 Transitioning to Lying Leg Curls 27:32 Understanding the Complexity of Lying Leg Curls 31:35 Programming Hams...

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80:13

Aaron Straker - Advanced Fat Loss Methods

Living Lean ·

2025/10/24

Jeremiah and guest Aaron Straker dive deep into advanced fat loss strategies to go from lean → shredded, using Aaron's recent bodybuilding prep as a case study. CHAPTERS 00:00 Introduction to Advanced Fat Loss Strategies 02:27 Aaron's Bodybuilding Journey and Competition Prep 09:11 Achieving Elite Leanness: Body Fat Percentages and Weights 12:46 Food Intake: From Off-Season to Competition Prep 15:51 Natural vs Enhanced Fat Loss: Key Differences 20:24 Protein Leveraging in Fat Loss 29:08 Bal...

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55:09

Training Mistakes Pt. 2: LATS - Why You’re Not...

Living Lean ·

2025/10/17

The team does a deep dive into lat training - anatomy, exercise selection, setup, and execution mistakes stopping you from growing your lats. Timestamps 00:00 The Importance of Lats in Physique Development 02:57 Understanding Lat Anatomy & Function 06:10 Common Mistakes in Lat Training 09:00 Improving Lat Training Techniques 12:09 Programming for Lat Development 14:55 Avoiding Common Training Errors 18:09 The Role of Grip in Lat Exercises 20:58 Maximizing Lat Engagement 28:10 Understand...

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65:36

Training Mistakes Pt 1: GLUTES - Why They’re Not Growing

Living Lean ·

2025/10/10

The team discusses the exercise selection, setup, and execution mistakes that’re stopping you from growing your glutes. 00:00 Introduction to Glute Training Mistakes 06:03 Understanding Glute Anatomy 12:02 Common Setup and Execution Mistakes 18:28 Importance of Unilateral Movements 24:14 Pelvic Positioning and Its Impact 30:10 Addressing Anterior Pelvic Tilt 36:01 Key Glute Movements for Training 52:02 Final Thoughts on Glute Training glute training, common mistakes, exercise selection, a...

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58:27

How To Reverse Diet The Right Way (ft. Natalie’s...

Living Lean ·

2025/10/03

Phasic Dieting For Women Podcast Series (Episode mentioned) https://courageous-avatar-348.notion.site/The-Phasic-Dieting-For-Women-Podcast-Series-1d09ed87bf618080a266c3d20522b076 SUMMARY Jeremiah, Natalie, and Andrea discuss the intricacies of reverse dieting, particularly in the context of transitioning from competition prep to a healthier, more sustainable eating pattern. TIMESTAMPS 00:00 Introduction to Reverse Dieting 02:58 Natalie's Reverse Diet Game Plan 06:02 Understanding th...

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77:42

How Natalie Won Her First Two Bodybuilding Shows (And...

Living Lean ·

2025/09/26

The team talks Natalie’s journey through her first bodybuilding season, discussing the challenges and wins along the way. The conversation delves into the specifics of the figure division, her experiences at her first two shows, and the mindset and preparation that contributed to her success. We also explore the importance of nutrition, training, and the mental aspects of competing, as well as advice for those considering entering the world of bodybuilding. TIMESTAMPS 00:00 Natalie's ...

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22:15

Why Most Lifters Don’t Have Visible Abs (and How to...

Living Lean ·

2025/09/19

Jeremiah breaks down why most people struggle to get (and keep) visible abs, and the best solution most are missing. 00:00 Achieving Visible Abs: The Common Struggle 02:51 The Importance of Training Frequency for Abs 06:09 Understanding Core Muscles and Their Functions 09:02 Effective Ab Training Techniques 11:55 Common Mistakes in Ab Training 15:14 Implementing a High-Frequency Ab Training Protocol 18:05 Conclusion: Building Abs for Aesthetic + Performance Goals visible abs, ab training, f...

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67:27

How To Get Stage Lean: Natalie’s Peak Week Q+A

Living Lean ·

2025/09/12

Natalie shares her journey through the last 4 months of bodybuilding prep + the peak week strategies she’s using to bring her best look to stage. TIMESTAMPS 00:00 Introduction to Peak Week and Bodybuilding Prep 06:04 Understanding Peak Week: The Process and Protocols 11:46 Cortisol and Its Impact on Physique Presentation 18:04 Managing Energy and Nutrition During Prep 24:00 The Role of Electrolytes and Hydration in Peak Week 32:46 Navigating Peak Week Challenges 39:01 Mental Resilience and ...

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47:52

Hard Lessons From The Last Year of Coaching: What...

Living Lean ·

2025/09/05

SUMMARY The team discusses their coaching mistakes over the past year relative to program design, nutrition strategies, and personal growth. Apply for Coaching: https://ecs-coaching.super.site/ CHAPTERS 00:00 Owning Our Coaching Mistakes 02:37 Training Programming Insights 05:14 Nutrition Strategies and Mistakes 07:59 Reflections on Refeeds and Deloads 10:39 Adapting Coaching Approaches 13:13 The Evolution of Coaching Practices 23:21 Training Philosophy and Movement Programming 30:19 Pe...

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52:44

The BEST Training Splits for Maximum Gains (3, 4, or...

Living Lean ·

2025/08/29

The team discusses key variables in effective training splits, share personal experiences and preferences, and discuss new, innovative approaches to training split design. Chapters 00:00 Maximizing Gains: The Importance of Training Splits 10:25 Key Variables in Training Splits 14:52 Personalized Training Splits: Insights from the Team 28:19 Flexibility in Training Schedules 30:15 Innovative Training Splits for Upper Body Gains 33:19 Tailoring Training for Specific Goals 36:04 Adjusting Trai...

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59:14

LISTENER Q+A: Combining CrossFit & Lifting, Overrated...

Living Lean ·

2025/08/22

Finishing up the listener Q+A with Natalie, Andrea, and Jeremiah 00:00 Introduction and Q&A Overview 00:42 Intensifiers in Training: Overrated or Underrated? 03:27 Becoming Your Coach's Favorite Client 07:00 Current Training Phases and Goals 09:19 The Fit Model Division in Bodybuilding 16:22 Combining CrossFit with Traditional Weightlifting 29:09 Defining Optimal Physique Development 30:10 Key Components of Meal Planning 33:03 Training Phases vs. Deloading 37:36 Building, Maintenance, a...

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67:08

LISTENER Q+A | Conflict in Our Team, Hybrid Training,...

Living Lean ·

2025/08/15

Listener Q+A with the whole team. ------ 00:00 Listener Q&A Introduction 00:30 Insulin Resistance and Muscle Mass 02:59 Digestion and Client Phases 10:53 Client Feedback Challenges 23:12 Personal Habit Changes 34:07 Cultivating Friendships and Intentional Living 37:20 Balancing Family Life and Spontaneity 40:47 Nutrition and Training for Runners 46:59 Navigating Team Dynamics and Conflict Resolution To Apply For Coaching With Our Team: CLICK HERE 📲 Follow Our Team On Instagram: -

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58:06

How We Use High Carb Refeeds To Get Clients Leaner,...

Living Lean ·

2025/08/08

The team discusses the application of refeeds as a tool for fat loss, particularly for lean individuals. 00:00 Introduction to Refeeds 08:13 Understanding Refeeds and Their Purpose 14:07 Demographics and Client Considerations for Refeeds 20:02 Signs Indicating the Need for a Refeed 24:10 Assessing the Impact of Refeeds 26:07 Managing Client Expectations in Dieting 29:10 Understanding Hunger and Psychological Factors 33:51 Implementing Refeeds: Strategies and Considerations 40:30 Identifying...

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58:14

TROUBLESHOOTING ADHERENCE: Why Clients Aren’t...

Living Lean ·

2025/08/01

The team dives deep into one of the biggest roadblocks to physique transformation: adherence. If you (or your clients) feel like you “know what to do” but can’t consistently stick to the plan, this is the episode to listen to. To Apply For Coaching With Our Team: CLICK HERE 📲 Follow Our Team On Instagram: - ELEVATED COACHING SYSTEMS TEAM PAGE - JEREMIAH - ANDREA - NATALIE

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57:05

Elite Coaching Part 2: Phasic Nutrition, Optimal...

Living Lean ·

2025/07/25

The team discusses the critical role of training for changing your physique, the Phasic Approach to Nutrition, and common pitfalls to avoid. 00:00 Intro & Catching Up 03:36 Setting the Stage: Training Drives Change 04:41 Why Nutrition Alone Isn’t Enough 06:16 Misunderstanding the Real Problem 08:32 What Effective Stimulus Looks Like 10:54 Individualizing Program Design 13:06 Signs a Program Isn’t Working 20:30 Why Low Volume Can Be Better 29:59 Stop Avoiding Movements That Don’t Fee...

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