Lift from HOME? Need a quality training program? Sign up HERE for the LiftingLindsay app where you can train smart! There are home alternatives in the groups, OR choose the @home - 12 week Full Bodyrecomp plan under the ‘plans’ section! Train Smart! Training Programs based off of your Fat Loss or Muscle and Strength goals? Sign up here. Topics Discussed: (00:07) - Welcome to the Caffeine Club (00:39) - Giving up caffeine for sleep (02:08) - Does caffeine help break down body fat? (03:49) -...

Keto is a tactic individuals use to lose weight and increase their health. But how good is it at building muscle? In today’s episode we’ll break down a study that reviewed keto vs normal carb levels at maintenance, and see if there was any difference in muscle building. https://www.mdpi.com/2072-6643/13/2/374Topics Discussed: (00:07) - Welcome (01:02) - Reading podcast reviews (06:05) - The results of the study (07:56) - Why do we want to build muscle? (10:52) - Explaining the study (12:50)...

Does your body have a weight or body fast set point? Subscribe to my Youtube Channel HERE. Topics discussed: (00:09) - What does body fat set point mean? (01:31) - We do have more control than we think (04:21) - It's hard to know you're in it (06:45) - What is addiction? (11:36) - Is body fat set point a real thing? (13:57) - How does leptin work? (20:07) - The dual intervention fat settling point model (23:10) - Women thrive at higher body fat percentages than men (25:43) - How does this...

Use Code LiftingLindsay when signing up for MacroFactor to save money! New training This week September 18th! it’s not too late to get started with us!! Sign up and Join the Fat Loss Group! I have 3, 4, and 5 day program options, including glute/delt specialized programs too! There are home alternatives for those that lift at home! Training Programs based off of your Fat Loss or Muscle and Strength goals? Sign up here . Announcement!!!From Macros to Mindful Eating course will be launching...

I’m starting a new series where every Friday i’ll go over a new study, or cover a fitness fact that I often see taken to the extreme or just flat out wrong. Today we are discussing being hungrier around your period. Studies cited Topics Discussed: (00:07) - Welcome (00:34) - New training reminder (02:21) - Hormones are unique (04:14) - Why do people experience hunger before their period? (09:33) - The effects of an IUD (11:46) - Why I'm quoting a meta analysis (13:43) - Analysis of studies...

New training TODAY September 11th! it’s not too late to get started with us!! I have 4 and 5 day program options, including glute/delt specialized programs too! Come train with me! Training Programs based off of your Fat Loss or Muscle and Strength goals? Sign up here. Topics Discussed: (00:07) - Do you need to be tracking carbs or fats? (01:09) - App info starting today (02:13) - Who needs to track fats and carbs? (07:32) - Explaining a few basics first (09:43) - How do you know what your...

Physically Hungry or just Emotionally Hungry? Let’s find out today If you know how to tell the difference! New training Starting September 18th for the Fat Loss Group! Sign up here. Topics discussed: (00:07) - Welcome (01:42) - Spotting how things affect us (04:20) - The hunger and fullness scale (06:02) - Learning the pause (08:29) - How can you tell the difference between physical or emotional hunger? (16:37) - We cannot fill our emotional bucket with food (19:42) - Examples of stress...

Step 3 to stepping away from Tracking. Learning the Hunger and Fullness Scale. Click HERE to download a PDF of the scale. Topics discussed: (00:08) - Welcome (02:32) - How to take the course (05:33) - Explaining hunger and fullness scale (18:55) - A note about mindful eating and journaling (25:36) - App update Announcement!!!From Macros to Mindful Eating course will be launching September!! Join the waitlist to get a discount - Sign up HEREThe point of the course is to help empower women to...

Step 2 to stepping away from Tracking. Create your usual foods that are high protein that you rotate through, and write an eating schedule down! Topics discussed: (00:08) - Welcome (01:13) - Why I'm talking about this (03:10) - I wish I knew then what I know now (07:02) - Step 1 was finding maintenance (08:45) - Step away from macro tetris (13:20) - Being proactive (19:25) - My french toast (26:20) - Where to ask questions Links:Stepping Away from Tracking Part 1 Free Recipe Resource...

I’m starting a new series where every Friday i’ll go over a new study, or cover a fitness fact that I often see taken to the extreme or just flat out wrong. Today we are discussing fed vs fasted cardio. Studies cited https://www.nature.com/articles/s41366-021-00993-1.pdf https://pubmed.ncbi.nlm.nih.gov/25429252/ Topics Discussed: (00:09) - Welcome (00:51) - Fasted vs Fed (05:27) - Studies cited (06:59) - There's no right or wrong New training Starts on September 11th! THIS MONDAY! I have 4...

Step 1 of a series i’ll be reviewing how to step away from tracking and how to prepare yourself for my course. Tracking is amazing, it’s a wonderful tool. But it should not be the end goal. We are not doing this to become trapped into tracking 24/7. The goal isn’t to become the best macro tracker either. It’s a tool. So let's use it wisely and know how to step away from it too. Topics discussed: (00:08) - Welcome (01:39) - Tracking is great for learning about meals (04:42) - From Macros to...

How much does exercise contribute to fat loss? How can you look at energy balance? Topics discussed: (00:09) - How does cardio contribute to fat loss? (01:19) - Looking at energy balance (05:59) - A note on fidgeting (07:18) - Don't fixate on the gym (09:57) - Energy deficit causes fat loss (11:02) - How much energy is burned doing different activities (13:34) - Starting with someone who is sedentary all day (16:56) - You cannot outrun the fork (17:55) - Covering EPOC (26:54) -...

Let's talk about some myths and facts around how long you should wait before you can train a muscle again. Topics Discussed: (00:08) - Talking about recovery (02:33) - What is 48 - 72 hours based off? (10:45) - What affects recovery? (18:27) - You don't need to take it to failure every time (25:15) - Sleep is very important (30:44) - Stress levels Links:Stress study referenced in episode Want optimized training programs? You have enough to think about, let me do all your training programming...

*** CORRECTION FROM AN ERROR IN THE EPISODE - I Misspoke and said zone 2 was 70-80% but it's 60-70%!!! Ever wonder what are the minimums to protein, cardio, steps, training? I cover it all here. We usually talk about health and fitness in terms of what’s best. That’s great! But what about when we feel like we want to make things a priority but want to make sure they dont take over our lives, or we don’t have time to put in towards our lifting or cardio we used to? Here are some ways we can...

BIG ANNOUNCEMENT!!! I’m so excited to announce my new Biomechanics Course. Link HERE to join! I teach Anatomy and the physics of lifting. This will help any gym enthusiast to train smarter or any coach to help their clients improve their own training too! Use Code PODCAST23 - for 20% off!! As a thank you for all of you who listen to and support my podcast. LOVE YOU ALL!!! Today's episode I discuss 2 things Removing my IUD and the hormonal shifts I experienced.    How I didn't lose ground...

Today we have Brad Jensen. I love Brad, if you dont follow him on Instagram you are missing out. He has an incredible story about finding overall health in body, mind, and spirit as he faced getting sober. He has a growth mindset and is always trying to become his best self, and to encourage others to do the same. He has some great insights into a lot of the new drugs that have been coming out for fat loss, and I’m excited to have him on to chat more about it! This is an important episode I...

Gillis is brilliant when it comes to women’s hormonal health. I know you guys are going to love this conversations about cortisol and its impact on fat loss and weight gain. Topics discussed: (00:06) - Welcome (01:12) - Who is Gillis Pellegrin? (06:43) - Having the answers that people don't always want to hear (08:51) - Reducing your guess work with knowledge (13:59) - Education on cortisol (16:25) - Sleep and stress are key (19:22) - People adapt to situations as the new normal (21:31) -...

William Grazione is an incredible coach who i’m currently doing some mentoring with. After working with hundreds of woman, I noticed a few things. Most people responded well. They were average responders to fat loss. Some were high responders, and some were low to no responders. Topics discussed in this episode: (00:07) - Welcome to part 2 (02:38) - Coaches fear giving away information (05:58) - Recapping a few things from part 1 (06:24) - What is weight loss resistance? (09:51) - What does...

William Grazione is an incredible coach who i’m currently doing some mentoring with. After working with hundreds of woman, I noticed a few things. Most people responded well. They were average responders to fat loss. Some were high responders, and some were low to no responders. I didn’t understand why, when someone was doing all the right things, that they wouldn’t be seeing fat loss, but mentally and physically be experiencing all the negatives of fat loss. This, and experiencing low...

Esther Blum is a certified dietician and menopause expert. She has written numerous books on how woman can take back their health and feel their best. I love Esther’s message on being more proactive about our hormone health as we age. Follow her on Instagram at gorgeousesther. Topics discussed: (00:07) - Welcome (00:29) - Who is Esther Blum? (05:53) - Finding someone who's passionate about figuring out (07:01) - Why do they jump to pills? (09:47) - Functional medicine vs traditional...

Alyssa Tyler is a new favorite fine of mine! 😊 And you are soon to find out why! She is absolutely brilliant and has a very deep understanding and passion for gut health. Topics: (00:06) - Welcome (01:24) - Introducing Alyssa Tyler (04:50) - IBS misdiagnosis (07:53) - Hormones vs GI issues (12:59) - Estrogen dominance and constipation (15:08) - Do we need to detox the liver? (21:47) - Bloating vs regular eating (30:58) - Laxatives and your bowels (35:39) - Does increased protein cause...

Follow Andrew on Instagram. Topics: (00:08) - Introducing Andrew Coates (00:40) - Do we speak to enthusiasts or coaches? (08:01) - Making it about the one (12:25) - Commenting on other people's videos (20:18) - Be careful who you attract (23:04) - To advertise or not? (27:57) - Coaching vs educating (36:05) - Why people struggle with workout consistency I want to encourage everyone to read through this article by Andrew. He cuts through all the major excuses we all give ourselves about why...

Lets talk about made up problems and solutions that I often see in the fitness industry. Topics discussed: (00:18) - What are we talking about? (00:56) - Preface about goals (03:51) - Focus on what your body does for you (04:23) - What are hip dips? (08:16) - Exercises to create long, lean legs (12:11) - What are Bat wings? (18:58) - Our reference point should be ourselves Want optimized training programs? You have enough to think about, let me do all your training programming for you. Sign...

Meet Sarah Duvall. Her certification program on intra and post pregnancy corrective exercise is one of the best certifications i’ve taken. I am really excited to have her on the show and talk with her a little about her experience with prolapse and her suggestions for intro and post pregnancy exercises. Topics Discussed: (00:10) - Welcome Sarah Duvall (01:19) - What is Sarah Duvall's story? (04:02) - We aren't all prescribed the same process for healing (07:08) - Pressure management (13:07)...

Hearing Shannon Missimer's story of working towards gratitude, and taking care of yourself first so you can be better for your family. The Motion of Gratitude Our Story of gratitude Topics: (01:02) - Guest introduction (01:46) - Sneaky introverts (03:18) - Shannon's journey to gratitude (10:47) - Putting yourself first to be better for others (19:32) - The two extremes (22:53) - Morning routine (28:15) - How do people experience gratitude? (30:35) - We can rewire our brain (32:28) -...