LiftingLindsay's More Than Fitness

Latest Episodes:

Same Height, Same Weight Different Calories?? Oct 20, 2026

Show notes

Lindsay delivers “tough love” about stopping calorie and body comparisons, even with women of the same height and weight, because maintenance and progress depend on many individual factors.

Topics discussed:
00:00 Stop Comparing Now
00:52 Instagram Numbers Trap
02:15 Main Gaining Explained
04:17 Scale Versus Composition
05:47 What Maintenance Means
06:14 Basal Metabolic Rate Basics
10:00 NEAT Changes Everything
11:46 Exercise And Food Thermics
13:44 Why Same Stats Differ
15:59 Height Weight Myth
18:59 Client Maintenance Overshoot
19:45 Glycogen Water Weight
21:42 Find Your True Maintenance
25:01 Gap Versus Gain Mindset
26:34 App DM Reminder Wrap

Connect With Lindsay

Instagram: @liftinglindsay

Join the BeStrong Community for science based training, nutrition education, coaching, live calls, and a supportive community of women who want to get stronger, build muscle, and improve their health.

Learn more at liftinglindsay.com

Ready To Train With Us?

If this episode resonated with you and you're ready to experience this style of training for yourself, it's not too late to join us inside the BeStrong app.

Our newest hypertrophy phase has already begun, but you're absolutely not behind.

This training block focuses on:

✔ Lengthened position training

✔ Strategic pauses and isometrics

✔ Improving muscle tension

✔ Building strength and muscle with intentional execution

✔ Learning how to make the target muscle do more of the work

You'll get access to the complete training program, exercise video demonstrations, nutrition guidance, live coaching calls, and a community of women committed to getting stronger together.

Join us HERE

The Effort Loop? Frustrated All your Efforts Aren’t Working? Oct 05, 2026

Show notes

QUICK ANNOUNCEMENT! Brand new Train With Me programming starts TODAY!

This is my personal programming, so if you want to follow along and train exactly how I’m training right now, come join me!

Here’s what you’re getting:

5 workouts per week, with a 4 day option
Leg + delt emphasis
Home AND gym options
My exact programming and progressions
Meal plans + high protein recipes
Nutrition education and resources
Access to our community
Ask me questions inside the app

I want to teach you how to train smart AND eat smart, and give you the actual tools to do both.

The new cycle starts TODAY, so this is the perfect time to jump in and start with us from Week 1.

Come Train With Me! Free 7 day Trial HERE

Topics discussed:

(00:25) - New train with me program begins
(05:46) - Meal plans added to the app
(07:10) - Grip strength internet drama
(18:44) - The effort loop
(23:46) - Try not to work with attachment to the outcome
(25:46) - The problem wtih needing faster results
(36:52) - Finding ways to enjoy victories on the journey

Connect With Lindsay

Instagram: @liftinglindsay

Learn more at liftinglindsay.com

Ready To Train With Us?

If this episode resonated with you and you're ready to experience this style of training for yourself, it's not too late to join us inside the BeStrong app.

Our newest hypertrophy phase has already begun, but you're absolutely not behind.

This training block focuses on:

✔ Lengthened position training

✔ Strategic pauses and isometrics

✔ Improving muscle tension

✔ Building strength and muscle with intentional execution

✔ Learning how to make the target muscle do more of the work

You'll get access to the complete training program, exercise video demonstrations, nutrition guidance, live coaching calls, and a community of women committed to getting stronger together.

Join us HERE

How Much Protein Do You ACTUALLY Need? Sep 22, 2026

Show notes

Lindsay explains that protein recommendations swing widely and argues intake should be based on context: goals, resistance training, body composition, and whether someone is eating at maintenance or in a calorie deficit. She emphasizes that calorie restriction can suppress muscle protein synthesis, making higher protein and resistance training especially important during fat loss phases, citing recommendations for lean, trained individuals in aggressive cuts and explaining why protein targets may rise as deficits become more severe.

Topics discussed:

(00:00) - Protein Debate Begins
(01:51) - RDA vs Training Goals
(03:44) - Protein for Aging Strong
(05:13) - ISSN Guidelines and Context
(06:23) - Where 0.7 Comes From
(07:44) - Why Some Need More
(09:41) - High Protein at Maintenance
(10:33) - Mindful Eating App Plug
(12:54) - Deficit Changes Everything
(14:43) - Muscle Biology in a Cut
(17:33) - Higher Targets for Lean Lifters
(21:03) - Practical Protein Examples
(23:34) - Lifestyle and Cut Cycles
(26:16) - Wrap Up and Takeaways

Connect With Lindsay

Instagram: @liftinglindsay

Learn more at liftinglindsay.com

Ready To Train With Us?

If this episode resonated with you and you're ready to experience this style of training for yourself, it's not too late to join us inside the BeStrong app.

Our newest hypertrophy phase has already begun, but you're absolutely not behind.

This training block focuses on:

✔ Lengthened position training

✔ Strategic pauses and isometrics

✔ Improving muscle tension

✔ Building strength and muscle with intentional execution

✔ Learning how to make the target muscle do more of the work

You'll get access to the complete training program, exercise video demonstrations, nutrition guidance, live coaching calls, and a community of women committed to getting stronger together.

Join us HERE

Studies & References

Morton RW, et al. (2018). A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults. British Journal of Sports Medicine.
This is the big meta-analysis behind the commonly cited ~1.6 g/kg or 0.73 g/lb protein target for resistance training. The estimated breakpoint was 1.62 g/kg/day, with a 95% CI extending to 2.20 g/kg/day. Read the study
Jäger R, et al. (2017). International Society of Sports Nutrition Position Stand: Protein and Exercise. Journal of the International Society of Sports Nutrition.
ISSN recommends approximately 1.4–2.0 g/kg/day (0.64–0.91 g/lb) for most exercising individuals, while noting that higher intakes may be useful during calorie restriction. Read the position stand
Areta JL, et al. (2014). Reduced resting skeletal muscle protein synthesis is rescued by resistance exercise and protein ingestion following short-term energy deficit. American Journal of Physiology.
After only five days of energy restriction, resting muscle protein synthesis decreased. Resistance training restored MPS toward energy-balance levels, and protein ingestion after training stimulated it further. This is a great study for explaining why lifting + protein become so important during a deficit. Read the study
Helms ER, et al. (2014). A systematic review of dietary protein during caloric restriction in resistance trained lean athletes: a case for higher intakes. International Journal of Sport Nutrition and Exercise Metabolism.
This review suggested 2.3–3.1 g/kg of fat-free mass during calorie restriction in lean resistance-trained athletes, with protein needs potentially increasing with greater leanness and more severe calorie restriction. Read the review
Longland TM, et al. (2016). Higher compared with lower dietary protein during an energy deficit combined with intense exercise promotes greater lean mass gain and fat mass loss. American Journal of Clinical Nutrition.
Young men underwent an aggressive ~40% calorie deficit while training six days per week. Those consuming 2.4 g/kg protein gained more lean mass and lost more fat than those consuming 1.2 g/kg. Important study, but also a perfect example of why population and context matter. Read the study
Pasiakos SM, et al. (2013). Effects of high-protein diets on fat-free mass and muscle protein synthesis following weight loss: a randomized controlled trial. FASEB Journal.
Participants consumed 0.8, 1.6, or 2.4 g/kg/day during a 40% energy deficit. The groups consuming 1.6 and 2.4 g/kg lost a smaller proportion of weight from fat-free mass than the RDA group, supporting protein intakes above the RDA during substantial energy restriction. Read the study

Are You Actually Ready for a Fat Loss Phase? Sep 08, 2026

Show notes

Lindsay explains that not everyone who wants fat loss is currently in the physical, mental, and behavioral position to diet, and that maintenance is often a necessary, harder step than another calorie deficit. She describes how she typically starts clients at maintenance to build routines, reduce restrictive mindsets, collect better data, improve performance, and increase confidence with food before an aggressive cut, sharing a client’s feedback that “true maintenance” made later fat loss easier.

Topics discussed:
Connect With Lindsay

Instagram: @liftinglindsay

Learn more at liftinglindsay.com

Ready To Train With Us?

If this episode resonated with you and you're ready to experience this style of training for yourself, it's not too late to join us inside the BeStrong app.

Our newest hypertrophy phase has already begun, but you're absolutely not behind.

This training block focuses on:

✔ Lengthened position training

✔ Strategic pauses and isometrics

✔ Improving muscle tension

✔ Building strength and muscle with intentional execution

✔ Learning how to make the target muscle do more of the work

You'll get access to the complete training program, exercise video demonstrations, nutrition guidance, live coaching calls, and a community of women committed to getting stronger together.

Join us HERE

Minimum Calories Needed for Muscle Building Sep 02, 2026

Show notes

Topics discussed:

(00:07) - Recap of why Lindsay started Lifting Lindsay
(10:09) - Surprise! We're talking about building muscle!
(11:17) - Do you have to be in a calorie surplus to build muscle?
(21:29) - Thinking about it in terms of building a house
(30:39) - Marker 5
(31:10) - Most women don't know how to train safe and hard
(44:11) - You can't jump right into training intensely
(46:39) - Would you want to learn how to train with intensity?
(48:31) - Sometimes builidng is boring

If you’re in Utah and interested in an in-person group training session to learn to train hard and smart, email support@liftinglindsay.com with the subject IN-PERSON-TRAINING and reference this podcast episode. If we get enough of you interested, we’ll host a training event.

Connect With Lindsay

Instagram: @liftinglindsay

Learn more at liftinglindsay.com

Ready To Train With Us?

If this episode resonated with you and you're ready to experience this style of training for yourself, it's not too late to join us inside the BeStrong app.

Our newest hypertrophy phase has already begun, but you're absolutely not behind.

This training block focuses on:

✔ Lengthened position training

✔ Strategic pauses and isometrics

✔ Improving muscle tension

✔ Building strength and muscle with intentional execution

✔ Learning how to make the target muscle do more of the work

You'll get access to the complete training program, exercise video demonstrations, nutrition guidance, live coaching calls, and a community of women committed to getting stronger together.

Join us HERE

Stop Making Fat Loss Harder Than It Needs to Be Aug 26, 2026

Show notes

Lindsay prepares for a 90-day challenge by reminding listeners of the “big rocks” that drive fat loss and warning against overcomplicating the process with hacks, supplements, perfect macro ratios, and excessive training.

Topics discussed:

(00:00) - Welcome and Purpose
(00:34) - Stop Chasing Hacks
(02:11) - Right Tool Wrong Job
(05:48) - Big Rock Calories
(09:09) - Protein Made Simple
(10:54) - Lift to Keep Muscle
(14:56) - Cardio in Its Place
(16:23) - Plan Nutrition First
(18:39) - Recovery Is Currency
(21:57) - Tools Have Jobs
(26:08) - Ignore Calorie Watches
(27:46) - Boring Works Best
(28:21) - Big Rock Checklist
(28:56) - Final Reminder and Wrap

Connect With Lindsay

Instagram: @liftinglindsay

Learn more at liftinglindsay.com

Ready To Train With Us?

If this episode resonated with you and you're ready to experience this style of training for yourself, it's not too late to join us inside the BeStrong app.

Our newest hypertrophy phase has already begun, but you're absolutely not behind.

This training block focuses on:

✔ Lengthened position training

✔ Strategic pauses and isometrics

✔ Improving muscle tension

✔ Building strength and muscle with intentional execution

✔ Learning how to make the target muscle do more of the work

You'll get access to the complete training program, exercise video demonstrations, nutrition guidance, live coaching calls, and a community of women committed to getting stronger together.

Join us HERE

Your Launch Will Feel Hard Aug 12, 2026

Show notes

In today's episode, I'm kicking things off with an exciting announcement! Enrollment is now open for my 90 Day Rapid Fat Loss Challenge, (sign up HERE)

Enrollment is only open till August 26th and then closes. I need everyone signed up by then to give me time to finish all the personalized plans!

The 90 days Starts September 1st! If you've been feeling stuck, lacking accountability, or just need a serious reset, this challenge is designed to light a fire under you. We'll have weekly live coaching calls, daily accountability, structured training and nutrition plans, meal plans with grocery lists, and I'll even teach you how to transition out of fat loss so your results actually last.

(00:00) - Welcome
(01:10) - Rocket Launch Metaphor
(03:46) - Launch vs Orbit Mindset
(07:14) - Messy Middle and Tools
(09:32) - Phase One Release
(17:24) - Food Structure Example
(20:12) - Phase Two Rewire
(25:23) - Social Media Reality Check
(30:02) - Phase Three Reinforce
(31:54) - RDL Story Becoming Stronger
(42:26) - 90 Day Challenge Wrap Up

Connect With Lindsay

Instagram: @liftinglindsay

Learn more at liftinglindsay.com

Ready To Train With Us?

If this episode resonated with you and you're ready to experience this style of training for yourself, it's not too late to join us inside the BeStrong app.

Our newest hypertrophy phase has already begun, but you're absolutely not behind.

This training block focuses on:

✔ Lengthened position training

✔ Strategic pauses and isometrics

✔ Improving muscle tension

✔ Building strength and muscle with intentional execution

✔ Learning how to make the target muscle do more of the work

You'll get access to the complete training program, exercise video demonstrations, nutrition guidance, live coaching calls, and a community of women committed to getting stronger together.

Join us HERE

Fitness, Marriage, and the Comparison Trap Aug 07, 2026

Show notes

In today's episode, I'm kicking things off with an exciting announcement! Enrollment is now open for my 90 Day Rapid Fat Loss Challenge, (sign up HERE)

Starting September 1st- If you've been feeling stuck, lacking accountability, or just need a serious reset, this challenge is designed to light a fire under you. We'll have weekly live coaching calls, daily accountability, structured training and nutrition plans, meal plans with grocery lists, and I'll even teach you how to transition out of fat loss so your results actually last.

Then we dive into several topics that I think every fitness enthusiast needs to hear.

We talk about why self reporting calories is far less accurate than most people think, and how research shows we can underestimate our intake by anywhere from 25 to 50%. More importantly, we discuss practical ways to become more accurate without becoming obsessive.

We also have an honest conversation about social media. How do you stop comparing yourself to someone else's highlight reel? How do you stay focused on your own progress when everyone online seems to be leaner, stronger, or further ahead? I'll share a few mindset shifts that can make a huge difference.

Finally, we tackle one of the most common struggles I hear from clients: what happens when your spouse isn't interested in fitness? We discuss the challenges of having different priorities, the pros and cons of having a partner who's just as invested in health as you are, and how to navigate your own goals without letting someone else's choices derail your progress.

I hope you enjoy the episode!

Topics discussed:

(00:12) - If Lindsay reads the book, Alex has also read the book
(03:10) - Getting accurate results from studies
(16:00) - Ou rapid fat loss challenge
(21:24) - The benefits of a 90 day program
(23:25) - Marker 5
(32:55) - Scenarios for partners and fitness
(38:00) - Disadvantages of a partner in fitness
(45:59) - What if your partner isn't into fitness?

Connect With Lindsay

Instagram: @liftinglindsay

Learn more at liftinglindsay.com

Ready To Train With Us?

If this episode resonated with you and you're ready to experience this style of training for yourself, it's not too late to join us inside the BeStrong app.

Our newest hypertrophy phase has already begun, but you're absolutely not behind.

This training block focuses on:

✔ Lengthened position training

✔ Strategic pauses and isometrics

✔ Improving muscle tension

✔ Building strength and muscle with intentional execution

✔ Learning how to make the target muscle do more of the work

You'll get access to the complete training program, exercise video demonstrations, nutrition guidance, live coaching calls, and a community of women committed to getting stronger together.

Join us HERE

Am I too Lean to Build Muscle? Jul 21, 2026

Show notes

Lindsay explains why someone can be “too lean” to effectively build muscle even if they’re eating at maintenance and maintaining body weight. She argues maintenance calories don’t automatically mean an optimal physiological environment for growth because the body also evaluates energy reserves (body fat), recovery, training stress, sleep, and hormone signals like leptin, plus changes in estrogen and thyroid hormones that affect performance and recovery.

Topics discussed:

(00:00) - Welcome
(01:31) - Social Media Body Bias
(06:51) - Maintenance vs Reserves
(08:08) - Budgeting Analogy Explained
(11:58) - Hormones and Leptin
(16:36) - Menopause Muscle Reality
(18:58) - For Who and What Goal?
(24:13) - Shredded Influencer Myth
(30:00) - Is There a Bodyfat Number??
(33:17) - Find Your Sweet Spot
(35:19) - Wrap Up

Connect With Lindsay

Instagram: @liftinglindsay

Learn more at liftinglindsay.com

Ready To Train With Us?

If this episode resonated with you and you're ready to experience this style of training for yourself, it's not too late to join us inside the BeStrong app.

Our newest hypertrophy phase has already begun, but you're absolutely not behind.

This training block focuses on:

✔ Lengthened position training

✔ Strategic pauses and isometrics

✔ Improving muscle tension

✔ Building strength and muscle with intentional execution

✔ Learning how to make the target muscle do more of the work

You'll get access to the complete training program, exercise video demonstrations, nutrition guidance, live coaching calls, and a community of women committed to getting stronger together.

Join us HERE

What makes someone un-coachable? Jul 14, 2026

Show notes

What kinds of things can make someone un-coachable? What factors might contribute to you not getting the gains you're after? And why is Lindsay's response often "do it with me"?

Topics discussed:

(00:09) - Pop up on podcasts
(02:08) - Big PR for Lindsay this week!
(03:19) - Do you listen to audiobooks while working out? We need to hear from you!
(04:56) - Your brain hits a stopping point before your body does
(09:32) - What makes someone uncoachable?
(18:20) - Don't present problems for every solution
(20:41) - Are you eating enough?
(22:56) - My response: do it with me
(23:55) - Why did Alex hire a coach even though he knows a lot already
(26:19) - What if I don't have the financial freedom to do more?
(37:25) - People are so good at collecting information

Connect With Lindsay

Instagram: @liftinglindsay

Learn more at liftinglindsay.com

Ready To Train With Us?

If this episode resonated with you and you're ready to experience this style of training for yourself, it's not too late to join us inside the BeStrong app.

Our newest hypertrophy phase has already begun, but you're absolutely not behind.

This training block focuses on:

✔ Lengthened position training

✔ Strategic pauses and isometrics

✔ Improving muscle tension

✔ Building strength and muscle with intentional execution

✔ Learning how to make the target muscle do more of the work

You'll get access to the complete training program, exercise video demonstrations, nutrition guidance, live coaching calls, and a community of women committed to getting stronger together.

Join us HERE

Our TOPPODCAST Picks

Follow Us

Stay Connected

LiftingLindsay’s More Than Fitness

Related Podcasts

Links

Stay Connected