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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: [email protected] 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

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

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

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

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

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

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

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 changes, experimenting with fasting, and competing plansThe benefits of experimentation and self-tracking to optimize results and stay motivatedCHAPTERS: 00:00 - Intro  02:17 - Jeremiah's recent travel experiences and personal life updates  04:20 - Key takeaways: building muscle, client physique gaps, and training improvements  06:20 - Visualizing physique goals and the importance of muscle development for definition  09:51 - The importance of training intensity and progressive overload for growth  10:43 - What is phasic nutrition periodization? How to cycle through phases effectively  12:02 - Structuring a year-long plan: fat loss, building, and maintenance phases  13:53 - Practical example: helping clients reach their physique goals with phased nutrition  14:19 - Assessing a client’s current position and the importance of baseline establishment  16:16 - Hybrid approach: recomposition, ramping movement, and nutrition during initial phases  17:45 - Transitioning into dedicated fat loss and muscle-building phases  20:59 - Progression, tracking, and the scale’s role in building phases for women  24:58 - Exercise selection, targeting specific muscles, and execution tips  30:55 - Importance of intensity, fatigue, and failure proximity  34:29 - Other fundamentals: hydration, sleep, and schedule management  38:56 - Jeremiah’s personal physique journey, experimentation, and competition plans  44:14 - Recap of a year of strategic physique changes and experimentation 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/ Lisa’s podcast: https://podcasts.apple.com/us/podcast/nutrition-life/id1649806306 Lisa’s IG: https://www.instagram.com/nutritioncoachingandlife/ KEYWORDS: phasic nutrition, muscle building, training intensity, nutrition phases, coaching, fitness, health, bodybuilding, nutrition strategies, client coaching To Apply For Coaching With Our Team: CLICK HERE 📲 Follow Our Team On Instagram: - ELEVATED COACHING SYSTEMS TEAM PAGE - JEREMIAH - ANDREA - NATALIE

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 19:29 Rapid Fat Loss Days vs. Phases 24:53 Movement and Cardio in Rapid Fat Loss 28:55 Strategic Fat Loss Approaches 31:27 Training Adjustments During Fat Loss 37:42 Supplementation for Fat Loss 49:18 Determining Duration of Fat Loss Phases 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: [email protected] KEYWORDS rapid fat loss, caloric needs, protein intake, diet structure, supplementation, training adjustments, fat loss phases, nutrition, weight loss, fitness To Apply For Coaching With Our Team: CLICK HERE 📲 Follow Our Team On Instagram: - ELEVATED COACHING SYSTEMS TEAM PAGE - JEREMIAH - ANDREA - NATALIE

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 Deficit Size on Fat Loss 49:56 Practical Considerations in Rapid Fat Loss 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: [email protected] KEYWORDS rapid fat loss, dieting, body composition, nutrition, coaching, weight loss, fitness, health, muscle preservation, aggressive dieting To Apply For Coaching With Our Team: CLICK HERE 📲 Follow Our Team On Instagram: - ELEVATED COACHING SYSTEMS TEAM PAGE - JEREMIAH - ANDREA - NATALIE

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 expectations, and consistency 15:14 - Overcoming mental barriers around failure and pushing yourself 20:06 - Hydration and fueling strategies for optimal training performance 28:43 - Managing body image, perceptions, and expectations in a building phase 33:17 - Scheduling, routine, and stress management for muscle growth 39:13 - The importance of patience, long-term mindset, and realistic goals 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

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 Understanding Sleep Quality and Its Impact 34:56 Identifying Overtraining and Recovery Needs 45:10 Deloading Strategies and Recovery Management 52:03 Navigating Illness and Training Adjustments 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 overtraining, fatigue management, muscle growth, SRA curve, training quality, recovery, deloading, coaching, fitness mindset, nutrition To Apply For Coaching With Our Team: CLICK HERE 📲 Follow Our Team On Instagram: - ELEVATED COACHING SYSTEMS TEAM PAGE - JEREMIAH - ANDREA - NATALIE

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 for Effective Lifting 50:42 Understanding Yohimbine: Uses and Side Effects 54:57 Restoring Metabolism After a Deficit 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, bodybuilding, nutrition, coaching, health, weight loss, training, metabolism, client success, exercise To Apply For Coaching With Our Team: CLICK HERE 📲 Follow Our Team On Instagram: - ELEVATED COACHING SYSTEMS TEAM PAGE - JEREMIAH - ANDREA - NATALIE

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 Recomposition Phase 26:01 Unlocking Fat for Fuel 26:30 High and Low-Calorie Cycling Explained 27:19 Understanding Metabolic Flexibility 30:39 Nutrition Progression for Fat Loss 33:57 Transitioning to the Fat Loss Phase 38:57 The Lean Building Phase 50:11 Final Fat Loss Push and Goal Achievement 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 physique roadmap, training phases, nutrition strategy, body recomposition, fat loss, muscle growth, client success stories, fitness coaching, health optimization, bodybuilding To Apply For Coaching With Our Team: CLICK HERE 📲 Follow Our Team On Instagram: - ELEVATED COACHING SYSTEMS TEAM PAGE - JEREMIAH - ANDREA - NATALIE

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 08:45 Natalie's Goals and Feedback from Judges 12:54 Challenges and Wins in the Journey 17:27 Future Plans and Process Focus 24:22 Current Nutrition and Training Approach 26:29 Facing the Challenge of Intense Training 31:04 Navigating Personal Challenges and Goals 37:28 The Journey of Building Muscle and Competing 44:37 The Importance of Structure and Nutrition 51:37 Preparing for Competition and Future Aspirations LINKS Apply for Coaching: https://ecs-coaching.super.site/ 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 physique competition, training strategies, nutrition, bodybuilding, competition prep, fitness goals, muscle building, coaching, personal development, 2026 plans To Apply For Coaching With Our Team: CLICK HERE 📲 Follow Our Team On Instagram: - ELEVATED COACHING SYSTEMS TEAM PAGE - JEREMIAH - ANDREA - NATALIE