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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

00:42:49

Should Every Coach Have Their Own Coach?

Living Lean ·

2026/10/02

AboutThe team discusses their biggest personal + coaching takeaways from personally being coached, the challenges of self-coaching, and whether a coach should “need” their own coach?Chapters00:00 The Importance of Coaches for Coaches02:57 Challenges of Self-Coaching06:09 Learning from Coaching Experiences08:47 The Value of Coaching Beyond Certifications12:01 Pushing Limits and Tough Love in Coaching18:59 The Power of Coaching20:01 Learning Through Experience22:26 The Importance of Explaining the

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00:48:38

Why Most Women's Building Phases Fail (And 8 Rules To...

Living Lean ·

2026/09/25

AboutJeremiah shares eight essential rules for women to successfully build muscle during their building phases. He covers needs analysis, training strategies, nutrition, and mindset tips to optimize physique transformation.Chapters00:00 Introduction to Building Phases for Women04:10 Starting with a Needs Analysis07:37 Ensuring Responsiveness and Starting in a Good State12:08 Movement Quality and Digestion as Bottlenecks13:59 Training Skill and Foundation15:52 Detaching from Scale Weight and Tracking

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00:51:06

How often should you repeat exercises for better...

Living Lean ·

2026/09/11

AboutDeep dive into when to repeat exercises (and for how long) vs. when to change them to maximize gains.Chapters00:00 Team check-in and contest-prep updates16:10 Exercise repetition vs. variety for muscle growth20:35 Equipment availability and exercise selection27:40 Beginners: repetition, skill, and movement mastery29:20 Advanced lifters: individual preference and priority muscles33:25 Compound vs. isolation exercise variation40:15 When to change exercises: goals, plateaus, and fatigue50:20 Key

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00:23:32

Why "Maintenance Phases” Are Keeping You Stuck

Living Lean ·

2026/09/04

AboutJeremiah and Andrea discuss the concept of maintenance as a goal, exploring its potential drawbacks and the mindset that often accompanies it. Chapters00:00 Understanding Maintenance as a Goal02:54 The Mindset Behind Maintenance06:07 Sustainability vs. Intentionality09:00 The Reality of Physique Transformations11:45 The Importance of Phased Approaches14:51 Balancing Lifestyle and Physique Maintenance18:00 Final Thoughts on Commitment and ProgressLinksApply for

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00:48:54

How To Leg Press For Maximal Muscle Growth (movement...

Living Lean ·

2026/08/28

A deep dive into how to execute your leg presses for the best gains, without painChapters00:00 Introduction and Personal Updates08:18 The Importance of the Leg Press11:42 Common Mistakes in Leg Press Execution24:01 Optimizing Leg Press Technique26:57 Understanding Time Under Tension30:05 Assessing Range of Motion in Leg Press35:01 Breathing Mechanics and Stability37:27 Exploring Leg Press Variations40:29 Single Leg Press and Alternatives44:58 Sequencing Leg Press in WorkoutsLinksApply for

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00:52:31

Our Coaching Pre-Requisites For Getting Shredded

Living Lean ·

2026/08/21

It's Parkinson's LAW.Chapters00:00 Introduction to Shredding Goals03:02 Dani's Journey and Conditioning Goals06:02 Prerequisites for Getting Shredded08:58 Understanding Muscle Mass and Fat Loss12:07 The Importance of Client Readiness14:46 Body Fat Levels and Mental Resilience18:06 Skill Set and Adherence in Coaching20:55 Mindset and Coping Mechanisms for Success28:27 Emotional Maturity and Self-Regulation30:01 Caloric Intake and Metabolic Flexibility32:47 Understanding Maintenance Calories34:43 The

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55:32

(overrated/underrated) GLPs, Glute Bridges, HRT,...

Living Lean ·

2026/08/14

About The team breaks down whether various body composition change tools & techniques are overrated or underrated. Chapters 00:00 Introduction and Life Updates 03:07 Casual Approaches to Fat Loss 05:51 Adapting Diets and Meal Strategies 08:54 Training Frequency and Health Updates 11:58 Overrated vs. Underrated: GLPs Discussion 22:05 Heart Rate Monitors for Cardio 25:01 Glute Bridges: Overrated or Underrated? 27:26 Glute Training Insights 29:10 B-Stance RDLs: The Underrated Movemen...

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42:48

Coach Dani - From World Champion Powerlifter to...

Living Lean ·

2026/08/07

Follow Dani on Instagram: https://www.instagram.com/daniellameans/ About Coach Dani joins the show to discuss her backstory + why she joined the team. We discuss her journey to becoming a world champion powerlifter, winning her bodybuilding pro card, and dig into her training evolution, motivation, and the challenges she faced along the way. Chapters 00:00 Introduction to Coach Danny 02:01 Danny's Background and Journey 07:17 Athletic Identity and Early Struggles 11:30 Transitioning...

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39:34

Q+A (pt. 2): Stomach Vacuums For a Smaller Waist,...

Living Lean ·

2026/07/31

Finishing up the listener Q+A questions. Chapters 00:00 Client Shoutouts and Introductions 01:27 Core Training Insights: Vacuums and Rib Pain 08:34 Fasted Cardio vs. Weight Training: Understanding the Differences 15:42 Breaking Free from Tracking Macros: Maintaining Your Physique 19:33 Choosing the Right Coach: Finding Your Fit 22:35 Nutrition and Activity Management Around Surgery 26:07 Strength vs. Hypertrophy Training: Key Differences 30:04 Addressing Disordered Eating and Compulsive Beh...

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56:28

Listener Q+A: Should You Keep Dieting or Start...

Living Lean ·

2026/07/24

Listener Q+A. Chapters 00:00 Introduction and Personal Updates 00:28 Andrea's Reverse Diet and Show Experience 02:23 Focus on Glute Development and Training Goals 04:50 Training Intensity and Effort Levels 06:23 Jeremiah's Trip and Maintenance Strategy 11:01 Progressing in Fat Loss and Building Phase 20:31 Deciding When to Compete and Long-term Goals 34:55 Calf Building and Accessory Work 42:48 Cardio Duration, Frequency, and Split Sessions 46:03 Menopause, Hormonal Impact, and Muscle Gain ...

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44:32

Why You Keep Quitting Before You Get the Physique You...

Living Lean ·

2026/07/17

Summary Jeremiah and Andrea discuss how to determine if a bad training day, high hunger, frustrating weigh-in, etc. means you should change the plan… or just give it time. Chapters 00:00 Introduction and topic overview 00:23 Why feelings are transient and how they influence behavior 01:17 Common reactions to fat loss discomforts 02:17 Overreacting to temporary feelings and its impact 03:43 The importance of sitting with discomfort and patience 04:47 Discomfort as a wave that passes 06:46 Un...

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54:37

Should Your Coach Meet You Where You’re At… Or Push You?

Living Lean ·

2026/07/10

“Meet your clients where they’re at” sounds like good coaching advice… but is it always? In this episode, Jeremiah and Coach Natalie discuss the difference between supporting a client and enabling the same patterns that are keeping them stuck. We talk through when a coach should take things slow, when it’s time to push harder, and why real progress often requires getting uncomfortable. Because the goal of coaching isn’t to keep you where you are. It’s to help you change. Timestamps 00:00 Me...

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49:15

Why You’re Not Losing Fat Even Though You Feel Like...

Living Lean ·

2026/07/03

Struggling to lose fat despite following your plan? This episode dives into the nuances of adherence, revealing how small deviations can sabotage progress and how to truly execute for optimal results. Timestamps: 0:00 – Intro 1:44 – Real client case study 4:21 – Why adherence is so often overestimated 5:25 – What inconsistent macros reveal 7:41 – Client breakthrough: one week on a meal plan 9:52 – What 100% adherence actually means 11:30 – Mistake #1: Calories hit, macros missed 12:47 – When ...

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57:29

12 Things Our Clients Who Build The Most Muscle All...

Living Lean ·

2026/06/26

Summary In this episode, we explore the key habits and mindsets of clients who successfully build muscle. Chapters 00:00 Personal Updates and Progress Tracking 12:54 Key Habits of Successful Muscle Builders 17:02 Applying Feedback for Continuous Improvement 20:34 Mindset and Growth in Training 25:15 Mastering Muscle Building: The Journey of Progress 27:37 Consistency is Key: The Importance of Training Frequency 30:00 Training Intensity: Embracing Discomfort for Growth 34:18 Overcoming Movemen...

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42:44

Listener Q+A: Cortisol & Fat Loss, Net Carbs, Labs,...

Living Lean ·

2026/06/19

Listener Q+A. Chapters 00:00 Personal Updates and Show Reflections 07:02 Insights on Posing and Competition Dynamics 08:48 Nutrition Adjustments and Lab Recommendations 11:42 Understanding Photo Shoot Prep and Weight Gain 14:45 CNS Priming and Athletic Training Insights 17:45 Choosing Competition Suit Colors 20:51 Net Carbs and Dietary Considerations 23:57 Cortisol's Impact on Fat Loss 27:01 Post-Workout Recovery Strategies 29:45 Addressing Lagging Body Parts in Training 32:43 Learning from...

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33:00

She Eats 2,500 Calories and Stays Lean… So Why Can’t...

Living Lean ·

2026/06/12

Why can some people lose & maintain on so much higher calories than others? Over time will you be able to increase your maintenance intake so that it matches or is even higher than theirs? You have questions, today’s episode has answers. Chapters 00:00 Understanding Caloric Disparities 02:53 The Role of Body Size and Muscle Mass 06:01 Non-Exercise Activity and Its Impact 08:46 Health Considerations in Caloric Needs 12:09 The Importance of Accurate Tracking 14:45 Social Media and Its Inf...

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53:54

Listener Q+A: How Much Do Maintenance Calories...

Living Lean ·

2026/06/05

Listener Q+A with the whole team. Chapters 00:00 Personal Updates and Competitions 04:00 Training Progress and Body Composition 05:30 Training Strategies for Muscle Maintenance 09:02 The Importance of Mobility Work 10:53 Understanding D-load Periods 15:02 Using Berberine and Recovery Strategies 19:58 Balancing Fatigue and Training Intensity 25:04 Troubleshooting Weight Loss Resistance 28:14 Coaching Movements and Client Engagement 33:02 Understanding and Managing Cravings 35:57 Nutritional ...

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28:38

PT. 2 - How To Build The Bikini Competitor Physique...

Living Lean ·

2026/05/29

This episode explores the nuances of building a bikini physique, focusing on nutrition phases, training strategies, and mindset for long-term success without necessarily competing. Andrea, Natalie, and Jeremiah share insights on effective building phases, common mistakes, and how lifestyle clients can achieve their fitness goals sustainably. Chapters 00:00 Building the Bikini Physique: Overview 02:55 Nutrition Phases for Bikini Competitors 05:57 The Importance of Building Phases 09:02 Minds...

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20:00

The Best Food Framework For Fat Loss (staple foods I...

Living Lean ·

2026/05/25

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 Takea...

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51:10

PT. 1 - How To Build The Bikini Competitor Physique...

Living Lean ·

2026/05/22

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 Sustainabl...

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