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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

53:36

Coaching Q&A: Advice for New Coaches, Better...

Living Lean ·

2026/03/06

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...

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46:07

How To Structure 12-18 Months Of Phasic Body...

Living Lean ·

2026/02/27

Jeremiah shares a guest interview he did on Lisa Franz’s Nutrition & Life Podcast KEY TOPICS: How to structure a 12-18 month plan for clients aiming for both muscle gain and fat lossCommon mistakes during building phases, including exercise selection and intensity issuesHow to periodize nutrition with fat loss, building, maintenance, and reverse diet phasesPractical example: transitioning a client from fat loss to muscle building over a yearJeremiah's personal experience with physique cha...

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61:22

Rapid Fat Loss with Brandon DaCruz (Pt. 2): Diet...

Living Lean ·

2026/02/20

PART 2: Jeremiah and Brandon DaCruz break down Diet structure, training and cardio approach, supplementation, duration, and more for rapid fat loss phases. CHAPTERS 00:00 Introduction to Rapid Fat Loss Series 00:28 Understanding Caloric Needs and Protein Requirements 02:58 The Importance of Protein in Diet 06:05 Determining Carbohydrate and Fat Intake 07:01 Constructing a Protein-Sparing Modified Fast 12:07 Electrolyte Management in Diet 17:22 Supplementation for Nutritional Completeness 19...

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55:54

Rapid Fat Loss with Brandon DaCruz (Pt. 1): A Smarter...

Living Lean ·

2026/02/13

Jeremiah and Brandon DaCruz delve into Brandon’s rapid fat loss approach. CHAPTERS 00:00 Introduction to Rapid Fat Loss 02:29 Defining Rapid Fat Loss Approach 07:32 Use Cases for Rapid Fat Loss 11:53 Industry Skepticism on Rapid Fat Loss 16:07 Inspiration from Lyle McDonald 24:12 Identifying Good Candidates for Rapid Fat Loss 28:19 Identifying Red Flags for Rapid Fat Loss 35:41 Understanding Body Composition for Fat Loss 39:37 Determining Target Rate of Loss 43:05 The Impact of Defici...

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52:16

Why Your Building Phase Isn’t Working

Living Lean ·

2026/02/06

The team dives deep into the common pitfalls that hinder muscle growth during Building Phases, and how to optimize your training, nutrition, and mindset for consistent progress. CHAPTERS 00:00 - Introduction: Why building muscle is more nuanced than fat loss 02:18 - The impact of training quality and session preparedness 04:15 - Food's permissive role versus the training stimulus 08:02 - The importance of training intensity and execution 10:29 - Common mistakes: impatience, unrealistic expe...

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54:07

Is Overtraining Hurting Your Progress? (Or Is It...

Living Lean ·

2026/01/30

Jeremiah and Michelle dig into the misconceptions around overtraining and how it impacts your progress. CHAPTERS 00:00 Understanding Overtraining and Misdiagnosis 02:54 The Role of Fatigue Management in Training 05:46 Muscle Growth: The SRA Curve Explained 09:10 Quality vs. Quantity in Training 11:51 Mindset and Training Performance 15:08 Recovery Variables: Sleep and Hydration 17:49 Nutrition: Pre-Workout Meal Considerations 27:53 The Importance of Carbohydrates and Recovery 30:03 Understa...

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59:26

Listener Q&A: Reverse Dieting, Yohimbine, Metabolism...

Living Lean ·

2026/01/23

Listener Q+A with Andrea, Natalie, & Jeremiah. CHAPTERS 00:00 Post-Competition Perceptions 04:33 Shoulder Pain and Lateral Raises 10:52 Client Challenges and Lab Results 17:21 Patterns of Successful Clients 25:02 Program Duration and Adaptation 31:01 Trends in Protein Products 31:22 The Protein Debate: Quality vs. Marketing 32:51 Tanning Tips for Photo Shoots 38:30 Transitioning Between Building and Cutting Phases 43:26 Adjusting Macros in Maintenance Phases 47:03 Breathing Techniques f...

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53:50

Your 2026 Transformation Roadmap (Primer → Recomp →...

Living Lean ·

2026/01/16

Jeremiah & Michelle lay out a comprehensive roadmap to “look like you lift” by 2027. They outlining how to effectively transition through different phases to optimize body composition and share real-life client case studies to help application. CHAPTERS 00:00 Introduction to the 2026 Physique Roadmap 00:57 Understanding the Primer Phase 04:46 The Phasic Approach Explained 09:43 Identifying Common Client Needs 14:33 The Primer Phase: Building Foundations 22:56 Transitioning to Body Recom...

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52:52

2026 Physique Game Plan: Our Training + Nutrition...

Living Lean ·

2026/01/09

The team discusses their physique game plans for 2026, focusing on training and nutrition strategies, competition goals, and personal reflections on their journeys. The conversation delves into the challenges and wins experienced over the past few months, as well as the adjustments made in their training and nutrition approaches. CHAPTERS 00:00 2026 Physique Game Plan Introduction 01:07 Andrea's Competition Goals and Preparation 03:53 Training and Nutrition Strategies for Competitions...

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32:45

Training Mistakes Pt. 8: TRICEPS

Living Lean ·

2026/01/02

The team talks triceps training - anatomy, exercise selection, setup, and execution mistakes stopping you from growing your triceps. CHAPTERS 00:00 Introduction to Triceps Training Mistakes 02:43 Anatomy and Function of the Triceps 05:22 Favorite Tricep Movements and Common Mistakes 08:13 Overhead Extensions: Execution and Troubleshooting 10:53 Cable Push Downs: Techniques and Common Errors 13:38 Dips: Benefits and Execution Tips 16:08 Using Machines for Tricep Training 18:42 Final Thoughts o...

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44:41

Training Mistakes Pt. 7: BICEPS

Living Lean ·

2025/12/19

The team talks biceps training - anatomy, exercise selection, setup, and execution mistakes stopping you from growing your biceps. CHAPTERS 00:00 Introduction to Bicep Training Mistakes 02:59 The Importance of Bicep Training 06:03 Anatomy of the Biceps and Their Function 08:56 Favorite Bicep Movements 11:57 Common Mistakes in Bicep Training 21:10 Preacher Curl Insights and Mistakes 24:23 Understanding Preacher Curls and Common Mistakes 30:05 Single Arm vs. Bilateral Curls: Pros and Cons 36:...

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76:06

Brandon DaCruz - (PT. 2) Specialization Training...

Living Lean ·

2025/12/12

PART TWO: Discussing exercise selection, giving real-world specialization phase examples, important nutrition considerations, duration of specialization phases, and more Chapters 00:00 - Introduction and Welcome Back 00:24 - Listener Feedback and Evolving Coaching Philosophy 02:39 - Programming Architecture for Specialization 03:49 - Exercise Selection and Stimulus to Fatigue Ratio 07:07 - Glute Specialization Example 11:24 - Side Delt Specialization Example 13:31 - Sensation vs. Tens...

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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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652 results

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